StillHammer
25701aec1e
Complete ingredient guides with Chinese market specifics (2025): - 45 vegetables with cardiovascular/liver health focus - 15 fish with Mediterranean diet omega-3 analysis - 17 meats with WHO classifications and long-term health scores - 23 fruits with antioxidant/glycemic index balance - 20 fresh herbs & aromatics (Chinese/Asian/Western/peppers) All files include: - 20-point scoring system (4 criteria × 5 points) - RMB/kg pricing and market availability - Health benefits and safety warnings - Seasonal strategies and budget recommendations - Chinese translations (中文) for market shopping Key features: - Comprehensive indexes with champions by category - Critical safety warnings (medication interactions, WHO classifications) - Daily/weekly meal planning integration - "Trio Sacré" aromatics concept (ginger+garlic+scallions) - Lunch soup recipe and matcha protocol guide 🤖 Generated with [Claude Code](https://claude.com/claude-code) Co-Authored-By: Claude <noreply@anthropic.com>
30 lines
897 B
Markdown
30 lines
897 B
Markdown
# Chinese Broccoli / Gai Lan / 芥兰
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**Score : 18/20**
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## Notation détaillée
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- Utilité : 5/5
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- Prix : 4/5
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- Goût : 5/5
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- Sanitaire : 4/5
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## Bénéfices santé
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- **Anti-inflammatoire** : Glucosinolates (54,7mg/tasse) → sulforaphane ultra-puissant
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- **Cardiovasculaire** : Acide alpha-linolénique (ALA) oméga-3
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- **Détox** : Composés stimulent enzymes de détoxification
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## Prix marché
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**8-12 RMB/kg** - Statut premium restaurant, variation ±15-20%
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## Notes culinaires
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Légume de restaurant par excellence. Équilibre parfait sauté avec sauce huître. Saveur légèrement amère et complexe.
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## Sécurité
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Préoccupations modérées pesticides (famille brassicacées). Choisir couleur verte foncée, tiges fermes.
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## Saison
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**Mars-Novembre** (pic) | Fournisseurs restaurants, marchés humides
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## Préparation
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Couper extrémités tiges dures, blanchir brièvement avant sauté.
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