Once a person passes the age of 50, the body is like doing a downhill, and the parts of the body are like "rusting".
Middle-aged and elderly people want to have a good body, but also timely supplement nutrition and maintain the body. In addition to the necessary proteins, calcium, etc., there is another substance that is often overlooked, but plays an important role, that is, folic acid.
Folic acid can not only relieve the symptoms of insomnia and dreaminess in the elderly, but also improve immunity and enhance physical fitness. It is recommended that after entering middle age, eat more of these 4 natural "high folic acid" foods and survive the winter safely!
1. Spinach
Recommended method: 【Spinach egg custard】
1. Prepare a handful of washed spinach, boil water in a pot, put in a little salt and vegetable oil, salt into the bottom taste, vegetable oil to keep spinach green, nutrients do not lose, after the water boils, put spinach into rapid blanching for 20 seconds, spinach becomes soft and pour out, with clean water. Blanching is mainly done to remove oxalic acid from spinach. Cut the spinach into pieces and set aside.
2. Beat 5 eggs into the basin, add an appropriate amount of cold boiled water and a little starch, stir and beat into egg liquid, and then add 2 grams of salt to the bottom and stir well.
3. Pour the prepared egg liquid into the spinach, and when pouring, pass the egg liquid through the strainer to sift out the bubbles and unbroken egg whites, so that the steamed custard is more smooth and tender.
4. Boil water in the pot, put a grate, boil the water first, and then put the egg liquid into the pot, seal it with a plate or high-temperature plastic wrap to prevent water vapor from entering and generating bubbles. Steam for 10 minutes over medium-low heat.
5. Cut some garlic, red pepper grains and thread pepper rings together, add 2 grams of salt, 1 gram of monosodium glutamate, 10 grams of light soy sauce, 5 grams of aged vinegar, 5 grams of ming oil, 5 grams of sesame oil, stir well.
6. After 10 minutes, the custard has been steamed, we take out the custard and put it upside down on the board, cut it into even cubes, and then pour it with the sauce, if you like the original taste, you can eat it directly, this fresh and tender spinach custard is ready.
2. Shiitake mushrooms
Recommended method: 【Shiitake Chinese cabbage】
1. Remove the root of the shiitake mushroom, cut it into slices, and put it in a pot to wash it. A few small cabbages, cleaned and cut into segments. Cut green onions into chopped green onions; Finely chop ginger; Finely chop the garlic; Cut some more green and red pepper flakes to match the color.
2. Boil water in a pot Add 2g of salt and drizzle a little vegetable oil; After the water boils, pour the shiitake mushrooms into the pot and blanch the water quickly, and rinse well.
3. Heat oil in a pot, pour in green onion, ginger and garlic minced after the oil is hot, quickly stir-fry the aroma, then pour in shiitake mushrooms and stir-fry a few times, drizzle a little water, add old soy sauce to extract color, salt 2 grams to taste.
Then pour in the Chinese cabbage and stir-fry together, cut the Chinese cabbage off over high heat, add 1 gram of chicken powder, hook in a little water starch, and quickly put away the soup.
4. Finally, pour in the green and red pepper flakes and stir-fry a few times, then you can take it out of the pan and put it on a plate.
3. Lettuce
Recommended method: [stir-fried shredded meat with lettuce]
1. One lettuce, peel off the skin, wash it, and then cut it into evenly sized shredded lettuce. Prepare a small slice of red pepper, shredded and soaked in clean water with the lettuce. lean meat cut into shredded meat; White green onions cut into chopped green onions; Finely chop the garlic; Cut the ginger into shredded ginger.
2. We put the cut shredded meat into a plate, put 1 gram of salt, 1 gram of chicken broth mix, 0.5 grams of pepper, then pour a little cooking wine, grab and mix evenly, beat an egg white, a little starch, stir in one direction, and finally pour in a little vegetable oil and leave it for 10 minutes to marinate the shredded meat into the taste.
4. Heat oil in a pot, pour in green onion, ginger and garlic after the oil is hot, stir-fry until fragrant, pour in shredded meat and stir-fry a few times, then pour in shredded lettuce and stir-fry quickly.
5. After stir-frying until broken, add 3 grams of white vinegar, add white vinegar lettuce for a crisp taste, stir-fry over high heat for 30 seconds to remove the pot from the heat, add 2 grams of salt, 1 gram of chicken broth mix, stir-fry to open the seasoning, add a little raw soy sauce to fresh.
Pour in a little oil to brighten up, and you can get out of the pan and put on the plate.
4. Cabbage
Recommended method: [cabbage stew]
1. Prepare 200g of pork belly and chop into pieces; Put 200g of sauerkraut into clean water, wash off the salt on it and cut it into long strips; A few cabbage leaves, separate the cabbage gang and the cabbage leaves, wash them with clean water respectively, cut the cabbage leaves into large pieces, and cut the cabbage gang into long strips; Wash a handful of wide powder with clean water; 1 tofu skin, cleaned and cut into wide strips; Cut some garlic seedlings and ginger slices for later use.
2. Blanch the tofu skin: put the tofu skin in the pot with boiling water, quickly boil for 1 minute to remove the bean smell, pour it out after the tofu skin is soft, rinse with clean water a few times to control the water for later use.
3. Heat the pot, add vegetable oil to the sliding pan, pour out the hot oil after sliding the pot and add cool oil, pour in the minced meat when the oil temperature is five percent hot, stir-fry the fat oil inside, stir-fry the minced meat fragrant, stir-fry white and add ginger slices and dried peppers, turn on low heat and stir-fry the aroma, pour the sauerkraut into the pot and fry for two minutes, stir-fry the moisture inside, so that it tastes more crispy and tender.
4. After stir-frying the sauerkraut dry, stir-fry until fragrant, pour an appropriate amount of water along the side of the pot, add 2 grams of salt, 2 grams of pepper, 3 grams of dark soy sauce to ton, start the pot after the soup boils, pour it into the casserole with the soup and vegetables, put in the prepared wide powder, cover the pot after boiling over high heat, turn to low heat and simmer for 10 minutes, simmer the wide powder to absorb the soup into the taste.
5. After 10 minutes, pour in the cabbage gang and tofu skin, stir well and continue to simmer for 5 minutes. After 5 minutes, put the cabbage leaves and garlic seedlings into the pot to blanch slightly, then add a spoonful of chicken essence to taste, after the garlic seedlings are broken, pour a little peppercorn oil out of the pot, this simple and affordable sauerkraut stew pot is ready.
(Happy)