#秋日生活打卡季 #
Autumn is the season of harvest of various cereals, and everyone pays more and more attention to the balance of dietary nutrition, and life is indispensable to the supplement of coarse grains, especially for the elderly, coarse grains are simply "golden food".
With the increase of age, once people reach the middle and old age, nutrition will slowly fail to keep up, and at this time, you need to eat some grains to improve it, because the nutritional value of coarse grains is higher than the flour and rice we usually eat, and there is no need to worry about gaining weight.
After the age of 50, it is recommended to eat less noodles and rice, often eat these 5 kinds of "golden coarse grains", legs and feet are strong, and the body is tough.
1. Soybeans
Soybeans are the most common of bean ingredients, many people have a special love for soybeans, often eat some soybeans, which is more helpful for the health of the elderly, and has the effect of improving immunity and reducing cholesterol.
Recommended Method: 【Okara Pancakes】
1. Prepare 100 grams of soybeans, wash them in clean water, put them into the soybean milk machine, add an appropriate amount of water, and beat them into okara with dry bean mode. Pour the okara into the filter spoon, control the soy milk, press the okara with the spoon to fully filter out the soy milk, only use the okara.
2. Prepare a carrot, peel the skin, cut the knife into thin wires, add 2 grams of salt, grab and mix evenly for a while, take the carrot out of the water, make the carrot soft.
3. Prepare a few spring onions, cut into rings and put them in a basin, add 2 grams of chicken powder, 2 grams of thirteen spices, 3 grams of sesame oil and mix well.
4. Prepare a large pot, pour in the okara, squeeze the carrot soft, squeeze out the water into the basin, pour in the seasoned spring onion, beat 2 eggs, grab and mix all the raw materials evenly, add 50 grams of flour and continue to grasp and mix into a ball.
5. In the electric cake bell, evenly brush a layer of vegetable oil, after the electric cake bell is heated, the dough is beaten into a thin and uniform cake, one by one pasted in the pot, one side is fried and set, turned over and fried on the other side, cover the pot and fry for 40 seconds to turn over again.
6. Turn the dough back and forth a few times, let the okara cake be evenly heated, after the okara cake is fried until both sides are golden, the surrounding is also pasted in the pan and fried yellow, the remaining dough is fried according to this method, this healthy and delicious okara pancake is ready.
2. Red beans
Since ancient times, red beans are nourishing ingredients, only the women of the court and the nobility will enjoy, rich in protein, dietary fiber, multivitamins, etc., middle-aged and elderly people often eat some, there is a pure heart, swelling and diuresis effect.
Recommended Method: 【Yam Red Bean Roll】
1. Prepare 100 grams of red beans, soak them a day in advance, red beans are best soaked in advance to cook faster. Add water to the pot, put the red beans into the pot, first turn on the high heat to bring the water to a boil, then turn the heat to low and cook for 30 minutes, cook the red beans to cook soft, fish out and drain the water and set aside.
2. Prepare a basin of water, pour 5 grams of white vinegar, cut a few yam into long sections, cut the outer skin clean, put it into the basin to isolate the air, and avoid the yam from turning black.
3. Put the grate in the pot with boiling water, put the yam into the pot, steam for 15 minutes on medium heat. After 15 minutes, turn off the heat, remove the yam and place in a basin.
4. Cut into small pieces with a spoon first, then press into yam puree, add 200 grams of flour, 3 grams of yeast, blend the flour and yam puree evenly and knead together, knead into dough cubes covered with plates, and put them in a warm place to ferment the dough pieces.
5. After the dough is fermented, sprinkle flour on the board to avoid adhesion, rub the dough repeatedly to exhaust the air, knead it smoothly and then rub it into long strips, cut it into the same size of the dough, knead the dough a few times, and flatten and roll it into a small cake.
6. Put on the appropriate amount of red bean puree, start from the bottom to wrap upwards, wrap into strips and then flatten, roll into a tongue-like roll, knead the interface, the red bean roll is ready, cover with a fine cloth and ferment for 10 minutes, the secondary fermentation of red bean roll is more elastic and soft.
7. Add water to the pot, spread a layer of wet white gauze, avoid the red bean roll steamed after sticking to the pot is not easy to take, red bean roll cold water placed on the grate, between the two red bean rolls to leave a little gap, to avoid red bean rolls in case of hot expansion and become large sticky together, high heat steaming can be.
8.15 minutes after turn off the heat, do not rush to open the lid and simmer for 2-3 minutes, the red bean roll slowly cooled and then take out, 3 minutes after lifting the lid, take out the red bean roll while it is hot, put it on the plate can be eaten, this soft and sweet yam red bean roll is ready.
3. Sweet potatoes
Sweet potatoes are recognized as food with high nutritional value in the world, Li Shizhen once said: "People in the sea live longer", and sweet potatoes are also specially known as "the most balanced health food with the most balanced nutrients", and middle-aged and elderly people may wish to eat more.
Recommended Method: 【Sweet Potato Cake】
1. Prepare a sweet potato with a cleanly skin, break it from the middle, cut into uniform slices, put it in a steamer, bring the water to a boil, and steam for 10 minutes. After 10 minutes, the sweet potatoes have been steamed, very soft and fragrant, and crushed with a light touch of chopsticks.
2. Pour the sweet potatoes into the pot, add the right amount of white sugar according to their own taste, stir the sugar while it is hot, stir the sweet potatoes into a delicate sweet potato puree, add 10 grams of honey, honey can make the sweet potato cakes more sweet, stir evenly, let it cool and set aside.
3. In the cold sweet potato mashed, add glutinous rice flour 100 grams, flour 30 grams, flour and starch are mainly used to increase the holding force of sweet potato puree, do not need too much, so as not to affect the sweet taste of sweet potatoes, stir them together, knead into a fluffy dough for later.
4. After the dough is kneaded, start making sweet potato cake, take the appropriate amount of dough, form a ball in the palm of your hand, put it into a box containing black sesame seeds, let it be evenly coated with black sesame seeds, and then squash the ball, and the raw blank of the sweet potato cake is ready.
5. After all is done, start baking, preheat the pancake bell for 3 minutes, brush the vegetable oil evenly, put the prepared raw blank into the pot, cover the pot and bake for 2 minutes.
After 2 minutes, we evenly drizzle the crust with vegetable oil, lock the moisture inside the cake to prevent burning, and then turn the cake over, at this time the bottom of the cake has been burned to golden yellow, turn over and then burn for another three minutes, when both sides of the cake are golden brown, you can get out of the pot.
6. Put the baked sweet potato cake on the plate, you can eat it, the nutrient-rich black sesame seeds emit a faint fragrance, mixed with the sweetness of sweet potatoes, which makes people have a great appetite.
4. Xiaomi
Millet is called "health rice" by nutrition experts, rich in protein, phosphorus, iron, calcium and other nutrients, millet is very digested and absorbed by the human body, very suitable for the elderly to eat, has the effect of nourishing the stomach.
Recommended Method:【Green Vegetable Millet Soup】
1. Prepare a handful of millet, put it in clean water and wash it, soak it for 10 minutes, soak the millet for easier cooking. Cut some red date grains and diced carrots; Prepare a small handful of tender kale and chop it into small pieces. If there is no kale, you can also change to other seasonal vegetables according to your taste, and the taste is not affected.
2. Boil the water, add a little vegetable oil and a spoonful of salt to the pot, after the water boils, pour the kale into the pot, quickly blanch the water for 20 seconds, go to the bitter taste, pour the kale out and rinse it with cool water a few times, so as not to soften the kale, resulting in a lack of crisp taste.
3. Boil the water in the pot again, after the water boils, pour the millet in, gently push with a spoon, let the millet be heated evenly, add a spoonful of salt and chicken powder, and stir well evenly, so that the water boils again after turning to a low heat, pour the red date grains and diced carrots into the pot.
4. Slowly boil out the nutrition in millet and red dates, and beat the foam in the pot during the boiling period, so that the cooked millet soup will be more crystal clear, about 3 minutes.
5. After the millet is boiled and flowered, pour the kale into the pot and stir evenly, cook until the millet soup is slightly boiled, then hook in half a spoonful of mustard powder, adjust the millet soup a little thicker, use the spoon to quickly stir the millet soup, and after boiling it again, you can get out of the pot, this light stomach green vegetable millet soup is ready.
5. Corn
Corn is recognized as the "golden food", but also the longevity of the elderly can not do without the food, its fat, vitamin B2, carbon elements in the cereal food first, has a healthy spleen appetizer, laxative effect.
Recommended Method: 【Shrimp corn kernels】
1. Prepare three fruits of corn, wash them, remove the residual corn whiskers, cut the corn kernels into clean water, and rinse them clean; Pick out the shrimp thread and wash the remaining stains from the shrimp line for later.
2. Prepare a small piece of carrot and cut into cubes; 1/2 green pepper and 1/2 red pepper, cut into small pieces; Cut some chopped green onion and minced ginger and set aside.
3. Boil water in the pot, put salt and chicken powder into the bottom taste, and then add a little vegetable oil to prevent the loss of nutrients in the corn, pour the corn kernels into the pot, after the water is boiled, the floating corn husk is beaten clean, so as not to affect the taste, cook for about 2 minutes, and pour out the water control after the corn is cut off for later.
4. Boil the water again in the pot, pour in the shrimp and cook it quickly for 30 seconds, the shrimp will turn slightly red and then pour it out, rinse it with clean water, control the water for backup, and the shrimp blanching time should not be too long, otherwise the umami taste will lose the taste will not be tender enough.
5. Burn the oil in the pot, pour out the hot oil and add the cool oil after fully sliding the pan, pour the green and red peppers and other small ingredients into the pot to stir-fry the aroma, put in the diced carrots and stir-fry for 30 seconds, after the carrots are broken, pour the shrimp and corn kernels into the pot, stir-fry evenly for 1 minute.
6. After the corn is stir-fried, pour a little water from the side of the pot, add 2 grams of salt, 2 grams of chicken essence, 1 gram of pepper, turn the heat to stir-fry the seasoning, fry evenly, pour a little sesame oil into the ingredients after the taste, turn it over and then you can get out of the pot, this color and flavor of the shrimp corn kernels are ready.
(Summer)