Recently, the weather has become hotter and hotter, which indicates that the hottest summer of the year is coming, and the huge change in seasons and temperatures means that we should adjust our eating habits and living habits.
Especially the elderly, because of the relatively weak physique, a little change in temperature, the body will not be able to stand, so the eating habits of the elderly at this time need to adjust the appropriate amount of time, supplement body nutrition, to adapt to the hot summer.
Here, I recommend some coarse grains suitable for some middle-aged and elderly friends, because what we eat in our daily lives is some fine food, but the food is too fine, which can easily lead to the lack of vitamins and trace elements, which affects the metabolism of the human body, and coarse grains can supplement these materials, so it will be very good for middle-aged and elderly friends to eat some coarse grains in moderation.
Next, I recommend several coarse grains to everyone, the price is cheap and very nutritious, and at the same time share with you several kinds of porridge methods to make those plain coarse grains more delicious.
One: black rice
Recommended cuisine: Black rice soup with red dates
Ingredients: 2 pairs of black rice, a few red dates, 2 eggs, water starch
Seasoning: Sugar
method:
1. Prepare the ingredients first: 2 pairs of boiled black rice, a few red dates, 2 eggs, first cut the dates from the middle, remove the jujube core, and then cut into thin slices and put them in the cooking bowl for later.
2. Take another 2 bowls, beat the egg whites and egg yolks into 2 bowls, spare the egg whites, do not use the egg yolks, and then add a little water to the egg whites, and use chopsticks to beat well.
3. Add an appropriate amount of water to the pot, add 30 grams of sugar, add black rice and red dates, push a few times with a spoon to prevent black rice from sticking to the pan, and then hook in the appropriate amount of water starch to make the soup more viscous and rich.
4. Boil until the soup is boiling, remove the heat, and then use the residual temperature to pour the egg whites evenly into the pot, stir constantly with a spoon, and then boil on high heat, you can turn off the pot and put it into the basin, well, this sweet and delicious red date black rice soup is ready.
Two: Xiaomi
Recommended cuisine: vegetable millet porridge
Ingredients: oil wheat vegetables, millet, shiitake mushrooms, carrots, goji berries, green vegetable leaves
Seasoning: sesame oil, table salt
method:
1. Prepare a small handful of oil and wheat vegetables, chop with a knife, pour millet into the basin or so, wash and control the water for later, two shiitake mushrooms, cut into small pieces, half of the carrots cut into carrot grains, take a small basin, put in a few goji berries, add water and soak for 5 minutes.
2. Add an appropriate amount of water to the casserole, pour in millet, add a few drops of sesame oil, cover the pot lid, time after the water is boiled, change to medium-low heat and cook for 20 minutes, after 20 minutes, stir a few times with a spoon to avoid millet sticking to the pan, add shiitake mushrooms and carrots in turn, add goji berries, cover the pot lid, and continue to cook for 5 minutes.
4. When the time comes, add a spoonful of salt to taste, add the green vegetable leaves, cook for another minute to turn off the heat and start the pot, and finally pour into the soup, delicious and ready.
Three: corn
Recommended cuisine: Three fresh corn soups
Ingredients: corn, starch, custard powder, ham, shiitake mushrooms, shallots, goji berries
Seasoning: salt, pepper, sesame oil
method:
1. Prepare a piece of corn, first separate the corn kernels, put them into a small pot for later, cut the ham sausage in half first, then cut into thin slices, put into the pot, one shiitake mushroom removes the roots, cuts into shiitake mushroom grains, puts them together with the ham, takes a small pot, puts a few goji berries, adds water to soak for 3 minutes, and when the ingredients are ready, we start the next step.
2. Boil water, pour cool water into the corn kernels, flip a few times with a spoon, so that the corn kernels are heated evenly, wait for the water to boil, put down the ham and shiitake mushrooms, blanch the water for two minutes to pour out the control water, and then after a cool water reserve.
3. Add a little cooking oil to another pot, add half a spoon of flour, stir continuously with a spoon, turn on a low heat to fry the flour until fragrant, stir-fry until golden brown, add an appropriate amount of water, stir and dissolve.
4. Pour in the side dish after boiling water, stir well with a spoon, add 3 grams of salt, 1 gram of pepper, stir and open the seasoning, cook for two minutes on medium heat, hook a little Ji shi powder, add Ji Shi powder has the effect of increasing flavor and color, and then hook a little water starch, so that the soup is rich and viscous, after boiling, pour in a little sesame oil, you can turn off the heat.
5. Put the soaked goji berries in the soup pot, then put the soup into the soup pot, sprinkle with a little green onion garnish, and this nutritious and delicious three fresh corn soup is ready.
Four: Yam
Recommended cuisine: Yam hibiscus soup
Ingredients: Iron stick yam, shiitake mushrooms, carrots, green vegetables, eggs, green vegetable leaves
Seasoning: white vinegar, cooking oil, salt, soy sauce, sesame oil
method:
1. An iron stick yam, washed and peeled off the skin, placed on a clean cutting board, patted with a knife into yam puree, and then chopped with a knife to make a finer, all cut and put into a bowl.
2. A few shiitake mushrooms cut into shiitake mushroom grains, half a carrot into a knife cut into small pieces, washed green vegetable leaves in two pieces, chopped with a knife for later, beat two eggs into a bowl, add a few drops of white vinegar to remove fishy, use chopsticks to stir well and beat well.
3. Add a little cooking oil to the pot, add shiitake mushrooms and carrots after the oil is hot, stir-fry a few times with a spatula, about one minute, fry the ingredients until 7 mature, pour in the appropriate amount of water, put in the yam puree cut in advance, stir well with the spatula, cook on high heat for 3 minutes, hook a spoonful of water starch, make the soup rich and viscous.
4. Turn the medium heat to continue to boil the soup, change to a low heat, pour in the egg liquid, stir while pouring, so that the eggs form egg blossoms, continue to cook for about 30 seconds, sprinkle with green vegetable leaves, add a spoonful of salt to taste, and then add a little raw soy sauce, stir evenly, you can turn off the heat, pour into a large bowl, and finally pour sesame oil to increase the fragrance, yam hibiscus soup is ready.
Five: Sweet potatoes
Recommended cuisine: Sweet potato millet porridge
Ingredients: 200 g millet, 2 sweet potatoes, a few dates, a handful of goji berries and set aside
Seasoning: Rock sugar
method:
1. First cut the sweet potatoes into thick slices, then change the knife to cut into small cubes, put them into the pot, and then pour the sweet potatoes into the casserole, add the appropriate amount of water, and bring to a boil on high heat.
2. After the water is boiled, open the lid of the pot, pour in the millet, put in the red dates, cover the pot lid, change the heat to simmer for 10 minutes, stir with a spoon in the middle several times, avoid the millet sticking to the pan, after 10 minutes, put in the goji berries and a few rock sugar, you can turn off the heat, cover the pot and simmer for two minutes, so that the sweet potato millet porridge is ready.
Six: Mung beans
Recommended cuisine: Laba porridge
Ingredients: raisins, black rice, glutinous rice, goji berries, red beans, mung beans, cinnamon balls, peanut rice, cowpeas, black beans
Seasoning: Rock sugar
method:
1. Take a small basin, pour in red beans, black beans, cowpeas, mung beans each a handful, add water to wash clean, pour into a colander in the control of water, and then put it in a bowl, add water and soak for more than 2 hours.
2. Prepare a casserole, add 3 bowls of water, the ratio of water to ingredients is 5 to 1, turn on high heat to bring the water to a boil, pour in the washed glutinous rice black rice, a handful of lotus seeds, peeled cinnamon balls, an appropriate amount of peanut rice, cover the pot lid, turn on high heat to boil, and then put in the various beans soaked in advance, stir a few times with a spoon to prevent sticking to the pan.
3. Add the washed dates, add half a spoonful of alkali noodles after boiling, stir and boil, which can reduce the time of cooking beans, and also make the beans cook softer and rotten, and then according to their own taste, add the appropriate amount of rock sugar, change to medium-low heat and simmer for about 30 minutes.
4. After the rice and beans are all boiled and flowering, add the goji berries and raisins, continue to cook for 3 minutes to turn off the heat, well, a nutritious and delicious porridge is ready.
Eating some coarse grains in moderation is good for the body, especially for the body of the elderly, but nothing can be excessive, and the same is true for coarse grains, because coarse grains are not very easy to digest, so eating more has a certain burden on the stomach, especially the elderly, this aspect should be paid more attention to.
First Chef Editor: Shi Xin