Expert Reminder:
1. Rational use of limited ingredients
In special periods, we may not be able to diversify our daily food, but we can still rationally use limited ingredients according to the principle of balanced diets.
A
For example, fish, meat, eggs, milk, and soy products are high-quality proteins, rich in amino acids, which can improve the body's immunity and repair ability, enhance physical fitness, and ensure that each meal has at least one high-quality protein food.
B
Vegetables such as cabbage, radishes, and onions can provide us with the vitamins, minerals and dietary fiber that our bodies need, ensuring that there is at least one vegetable at every meal.
C
Carbohydrates such as cereals, potatoes and beans can provide us with the energy our bodies need.
D
Drinking 1500-1700 ml of water per day can promote body metabolism and blood circulation.
Such a combination of meat and vegetables + thickness, even if the food variety is not rich enough, it can still meet the basic needs of the human body for nutrients, and follow the principle of dietary balance to ensure the basic nutritional supply to the greatest extent.
Use color skillfully to increase appetite
During the epidemic, we are prone to nervousness, anxiety and lack of exercise, resulting in no appetite, indigestion and other situations, so the diet should be light and not too greasy.
The rich colors presented by food can bring visual beauty and stimulate appetite, so it is necessary to emphasize "color" in food pairing, and use vegetables and fruits for color matching.
2
After a long time at home, everyone's remaining dishes are mainly rhizomes, basically carrots, potatoes and other vegetables that are easy to store, so I will recommend a few dishes to everyone:
Carrot broccoli stir-fried shrimp
Image source: Visual China
Ingredients: 1/2 carrot, 1 broccoli, 10 shrimp.
Preparation Method:
1. Shell the prawns, take the shrimp line, add cooking wine, ginger slices, oyster sauce and grasp and marinate.
2. Slice the carrots, cut the broccoli into small flowers with a knife, chop the green onion, ginger and garlic.
3. Add water to the pot, bring to a boil, add a little salt and oil, add broccoli and carrots, blanch the water. Remove the broccoli after darkening, cool it and drain it.
4. Add a little oil to the pan, sauté the chives, ginger and garlic, add the shrimp and stir-fry until the shrimp change color.
5. Pour in the carrots and broccoli and continue to stir-fry. Add salt and oyster sauce and stir-fry until the shrimp are cooked through.
Goulash with potatoes
Image source: Visual China
Ingredients: beef, potatoes, star anise, peppercorns, fragrant leaves, green onion, ginger, soy sauce, salt and soy sauce.
Preparation Method:
1. Cut the beef tendon meat into large pieces, rinse the blood with water and blanch slightly, and cut the potatoes into pieces and set aside.
2. Put peanut oil in the pot, add beef nuggets and sauté evenly, add soy sauce, green onion, ginger, salt, peppercorns, fragrant leaves, star anise and stir-fry well.
3. Add water, bring to a boil over high heat, add salt to taste, change to low heat and slowly simmer for about 50 minutes, finally add potato cubes and continue to simmer until the potatoes are soft and rotten, and then serve.
Potato egg cake
Image source: Visual China
Ingredients: a little flour, 2 potatoes, 1 egg, celery, minced green onion, water (can also be left alone), salt, peanut oil each appropriate amount.
Preparation Method:
1. Peel the potatoes, rub the potatoes into thin strips with a wire wiper, pour in a little flour, add a little salt to taste.
2. Beat an egg, mix into a paste, the flour must be less, otherwise you can't eat the unique flavor of the potatoes, and then cut the celery into minces and put it in.
3. Add peanut oil to the pan, pour the potato batter in, use a spoon to form a thinner cake, fry over low heat until both sides are golden brown and you can get out of the pan. This cake is better with milk, yogurt, soy milk, juice and other drinks.
Let's make "eye-catching" food together!
Source: Shanghai Health Science Resource Library
Editor: Huang Mei