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>
56 lines
1.5 KiB
Markdown
56 lines
1.5 KiB
Markdown
# Scallions (Green Onions) / 小葱
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**Score : 17/20**
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## Notation
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- Santé: 4/5 | Usage: 5/5 | Prix: 4/5 | Accès: 4/5
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## Bénéfices Santé
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**Vitamine K ✅✅** : Coagulation, santé osseuse
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**Vitamine C ✅** : Immune
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**Antioxydants ✅✅** : Quercetin, sulfur compounds
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**Digestion ✅** : Prébiotique léger
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**Cardiovasculaire ✅** : Allicin (comme garlic, moindre)
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## Prix Chine
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**3-6 RMB/kg** (2025)
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- Production locale massive
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- Disponible année-round
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- LE MOINS CHER aromate
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## Usages Culinaires
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**Cuisine Chinoise** (OMNIPRÉSENT) :
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- **Garnish** : Soups, noodles, dumplings (cru haché)
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- **Stir-fry** : Sections blanches début, vertes fin
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- **Pancakes** : Scallion pancakes (葱油饼)
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- **Marinades** : Poisson, viande
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**Parties** :
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- **Blanc** : Plus fort, cuire début
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- **Vert** : Plus doux, garnish ou cuire fin (couleur)
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**Quantité Typique** :
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- Garnish : 10-20g (2-3 scallions hachés)
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- Stir-fry : 30-50g (4-6 scallions)
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**Préparation** :
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- Laver soigneusement (terre entre couches)
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- Hacher selon usage
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- Conserver : Frigo 5-7 jours (base eau), freezer haché
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## Recommandations
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**Fréquence** : Quotidien ✅✅✅
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- Garnish lunch soup parfait
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- Omniprésent cuisine chinoise
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- Budget minimal (3-6 RMB/kg)
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**Usages Optimal** :
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- **Cru** : Garnish (vit C max)
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- **Cuit** : Stir-fry (goût libéré)
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## Bottom Line
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**Scallions = Aromate #1 rapport qualité/prix + polyvalence**
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Prix 3-6 RMB (imbattable), usage universel cuisine chinoise, garnish parfait lunch soup. Quotidien sans limite.
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