With the approaching of summer, the temperature gradually rises, and it is easy to have a decrease in appetite and indigestion at this time.
With the increase of age, the organs in the body will also decline, so before entering the summer, we must do a good job of health maintenance, and do "5 kinds of can not be less" in the diet, so that the body is getting healthier and healthier, and it is easy to enter the summer.
1. Coarse grains and miscellaneous grains cannot be less
The stomach of the elderly is not very good, it is better to eat more cornmeal, buckwheat, millet and other grains, not only to help the stomach digestion, but also rich in B vitamins, nutrients are easier to absorb, eat more miscellaneous grains made of steamed bread, very good for the body.
Recommended recipe: Cornmeal date cake
1. Start mixing the batter:
Prepare 200 grams of corn flour, 100 grams of wheat flour, make a hair cake in this proportion, the taste is sweet and not rough, add 3 grams of yeast, 5 grams of sugar to promote yeast fermentation, use room temperature water and noodles, add a small amount of noodles many times, stir until there is no gnocchi, and then add an appropriate amount of water, adjust to a yogurt-like viscous batter for later.
Prepare a deeper plate, put tin foil on the inside and brush it with vegetable oil, so that after steaming, remove the mold, pour the corn batter inside, sprinkle the black sesame seeds evenly, cut some red date grains and sprinkle on it, cover the fermentation with the plate for 20 minutes, ferment until the batter expands and bulges, so that the steamed date cake is more fluffy and soft.
2. Start steaming:
Boil water in the pot, bring the fermented batter into the steamer, cover the pot and steam for 20 minutes.
After 20 minutes, do not rush to open the lid of the pot, simmer for another 3 minutes, wait for the heat to disperse and then open the lid, so as to avoid the temperature difference between the inside and outside too large caused by the collapse of the date cake, take out the date cake and cut it into even small pieces, a fluffy and soft corn flour date cake is ready.
2. Meat should not be less
Meat food contains protein, fat and other nutrients, can supplement the amino acids needed by the human body, strengthen nutrition, enhance resistance, middle-aged and elderly people can eat some shrimp, fish these meat, not only do not have to worry about raising cholesterol but also can supplement nutrition, can be described as a lot of birds.
Recommended recipe: Steamed sea bass
1. Prepare the ingredients
Prepare a sea bass, has been slaughtered in advance, with a knife from the back of the fish to the fish bone to cut open, do not scratch through, try not to destroy the sea bass body affect the appearance.
Cut into striped green onions, green and red peppers, green onion and ginger slices and set aside.
2. Marinate the fish:
Add an appropriate amount of salt, pepper and cooking wine to the pot, spread evenly on the fish, prepare a few spring onions, a few slices of ginger and knead them into the fish, marinate for 10 minutes.
4. Start steaming:
Boil water in a pot, put the castor after the water boils, put the fish on the plate, pick out the shallots, and then stuff the green onions, ginger slices, use the green onions to hold up the fish to prevent deformation, put them in the pot and steam for 8 minutes over low heat.
After 8 minutes, remove the steamed sea bass and pour out the excess broth, drizzle with the appropriate amount of steamed fish soy sauce, and spread the green onion and green and red pepper shreds.
When the oil is heated to 70% heat, the hot oil is evenly poured on the fish, and a fresh and tender steamed sea bass is ready.
3. Green vegetables can not be less
Green vegetables are rich in vitamins and crude fiber, spring and summer vegetables are the most tender nutrition, such as lettuce, spinach, cauliflower, celery, asparagus, cucumbers, bitter melons, etc., eat two things a day, can add enough nutrients to the body, but also can prevent diseases.
Recommended recipe: Oyster sauce lettuce
1. Prepare ingredients:
Prepare a few lettuce, cut off the roots, break off the leaves one by one, wash the sediment on top, control the moisture and set aside.
Cut the minced garlic and millet pepper and set aside.
2. Sauce:
Pour half a bowl of water into a bowl, add 10 grams of oyster sauce, 10 grams of light soy sauce, 2 grams of salt, a little starch, stir well and set aside.
3. Start cooking:
Boil water in the pot, add a little vegetable oil and salt, after the water boils, put the lettuce leaves into the pot and blanch it, the time should not exceed 10 seconds, the lettuce is soft, slightly scalded and discolored, and then poured out, quickly put in the cold boiling water to cool, so as to prevent the lettuce from turning black, maintain the crisp taste of the lettuce, lettuce after cooling and placed on the plate for later.
Heat the oil in the pot, add minced garlic and red pepper grains to stir-fry the aroma, pour in the prepared sauce, boil on high heat, and pour the sauce evenly on top of the lettuce, a crisp and delicious oyster sauce lettuce is ready.
Recommended recipe: Scrambled eggs with asparagus
1. Prepare ingredients:
Prepare an appropriate amount of asparagus, scrape the skin of the back half, this skin is relatively rough and not easy to digest, the oblique knife is cut into segments, the oblique knife cuts the stir-fry when it is good to taste, after cutting, wash the above sediment and set aside.
Beat five eggs into a bowl, add a pinch of salt and chicken broth to add the base flavor, stir and beat to form egg mixture.
2. Scramble the eggs:
Scrambled eggs when the oil temperature is not too high, about 40% of the heat when the egg liquid into the pot, gently stirred to let the eggs slowly set, so that the fry out is more smooth and tender, the egg liquid is basically cooked after all solidified, with chopsticks stirred out and poured out for later.
3. Start cooking:
Then burn the oil in the pot, pour the asparagus after the oil is hot, quickly fry it with medium and high heat until it is broken, add the appropriate amount of salt, chicken powder seasoning, the umami taste of the asparagus is very sufficient to season do not put too much seasoning, keep the high heat to stir-fry the spices evenly, stir-fry, pour in the eggs and stir-fry a few times, pour sesame sesame oil to increase the fragrance, continue to turn well and you can get out of the pot, a fresh and delicious asparagus scrambled eggs are ready.
4. Soy products can not be less
As the old saying goes: "Fish fire, meat phlegm, cabbage tofu to keep safe", it can be seen that tofu is cheap and high nutritional value, tofu also has the reputation of "tanaka meat", rich in calcium, middle-aged and elderly people often eat good for teeth and bones, but also to prevent osteoporosis.
Recommended recipe: Fried tofu with cabbage
1. Prepare ingredients:
Prepare an appropriate amount of cabbage, cut off the roots, and wash the sediment off them with water.
Prepare a piece of old tofu and cut it into thick slices, the old tofu tastes tight and strong, and it is not easy to fry.
2. Fried tofu:
When frying tofu, you must first slide the pan, so that the iron pot has the characteristics of a non-stick pan, and then sprinkle salt to further prevent sticking to the pan, but also increase the low flavor, spread the tofu evenly at the bottom of the pot, slowly fry over medium-low heat, fry for about 3 minutes, and the tofu can be fried until both sides are golden brown.
3. Start cooking:
Burn the oil again in the pot, add the green onion, ginger and garlic slices to fry until fragrant, sprinkle a few dried peppers and stir-fry to make the spicy taste, pour in the cabbage and stir-fry, let the water evaporate quickly, add the appropriate amount of salt, monosodium glutamate, chicken powder to taste, about 30 seconds.
After the cabbage is broken, pour in the tofu block quickly and turn well, pour in the appropriate amount of water starch and sesame oil before the pot, the whole process should be full of fire, the speed should be fast, try to keep the stir-frying time as much as possible, in order to maintain the verdant of the cabbage, a delicious cabbage fried tofu is ready.
5. Yogurt can not be less
Yogurt not only retains the nutrients of milk, but also contains more protein and minerals such as calcium, zinc, and phosphorus, and is conducive to the absorption of middle-aged and elderly people, which is very suitable for middle-aged and elderly people to eat.
Recommended recipe: Cream cake
1. Adjust the batter:
Beat 2 eggs in the basin, add 10 grams of sugar, 50 grams of flour, do not like to eat too sweet sugar can not be put, pour 250 ml of yogurt, stir into a delicate yogurt paste for later, yogurt paste do not have gnocchi, will affect the taste of the finished product.
2. Start branding:
Heat the electric cake bell, do not brush oil, dig a spoonful of yogurt paste into the pot, spread into a thin and uniform round cake, keep a small fire for 2 minutes, yogurt paste all set after turning over, then the bottom of the cake has been burned into a golden brown, turned over and then burned for 1 minute, the other side is also golden yellow when you can come out of the pot, eggs and milk are rich in protein and calcium elements, the combination of the two only a few minutes, you can make a milky breakfast cake, easy to solve the breakfast troubles.
People to middle age, no matter whether there is money or not, the above 5 kinds of food remember to eat often, appropriate exercise, maintain a pleasant mood, pay attention to the diet to be light, eat less greasy, spicy, raw and cold food, healthy and safe summer.