#夏日生活打卡季 #
Hi everyone, I'm Allie, a good day starts with a nutritious breakfast, eat a good breakfast and have energy throughout the day. Eat good breakfast, full lunch, eat less dinner, low oil and low salt, light diet, this is my habit for many years, I hope to eat healthy, beautiful and good with friends!
The college entrance examination is coming, in order to make children play at a better level, a reasonable diet is very important, how to achieve a reasonable diet?
Light is the first, a light diet is relatively easy to digest, and the burden on the stomach and intestines is small, which can ensure the normal operation of the brain.
Sufficient staple food is the second: grains, potatoes and beans are the main sources of sugar in the diet, and sugar is the only source of energy for the brain, so sufficient staple food can provide enough sugar, help the brain to function normally, if you do not eat staple food or insufficient staple food intake, it will lead to slow response, memory loss, etc.
Food diversification is the third, the benefit of food diversification is that it can provide richer nutrients, such as meat, eggs, milk, soybeans are rich in high-quality protein, which is an important nutrient for growth and development, enhance immunity; Among them, the iron content in animal meat is very rich, and it is heme iron, which can be directly absorbed by the human body, and iron is an important nutrition to increase memory; Fresh fruits and vegetables are a good source of vitamin C, which is very helpful in promoting iron absorption and enhancing immunity; Seafood is rich in iodine, such as; Children's iodine deficiency can easily lead to growth retardation, slow response, mental retardation and so on.
A balanced diet is the fourth, the main and auxiliary combination, there are meat and vegetarian, dry and thin, and three meals are regular.
Today I will share a breakfast that is very suitable for candidates, with high-quality protein, plus this more, strengthen the spleen and absorb well; There are high-quality staple foods, and the thickness is more reasonable; There are also fresh fruits and vegetables and homemade drinks, with diverse food and comprehensive nutrition, which helps the college entrance examination!
Let's start with the beef yam cake:
【Ingredients Details】
Beef, yams, eggs, onions
【Practice】
Wash the beef and cut it into small pieces, wash the yam and peel and cut into small pieces, chop half an onion, and prepare an egg for later use.
Crumble the beef in a blender.
Add salt, light soy sauce, dark soy sauce, eggs, a small spoonful of starch.
Beat in one direction until the meat is firm, add a small spoonful of olive oil, mix well to lock in moisture, and let stand for about 20 minutes.
Pour cooking oil into a pot, pour in onion and stir-fry until soft and fragrant, let cool and set aside.
After steaming, the yam is steamed, pressed into a puree while hot, and then cooled.
Add the yam puree and onion to the marinated beef filling.
Add a little salt and mix well.
Brush a frying pan with thin oil, take an appropriate amount of filling and put it in the mold and compact, and then remove the mold.
Heat over medium-low heat until the bottom is set and scorched.
Turn one side and continue to simmer until the bottom is set and scorched.
Add about half a bowl of water.
Cover and simmer until dry.
The outside is charred and the inside is tender, less oil and then simmered in water, not greasy and easy to digest.
【Tips】
1. Due to the hurry, the ingredients are not weighed separately, I make a total of 6 beef patties, with an egg, adding eggs will be more tender and taste good; Adding a little oil can lock in the moisture of the beef, and the finished product is more tender, and the amount of oil is about four or five grams.
2. After stir-frying, the onion can reduce the spicy taste, and then add it to the beef filling after cooling, which can increase the flavor and taste and remove fishiness and increase a variety of nutrients.
3. I used two iron rod yams, each yam segment is about 17 cm long; Add a little yam puree to the beef filling, not only can increase the soft and tender taste but also strengthen the spleen and nourish the stomach, yam steamed and pressed into puree, I put it for a little longer, the cool yam puree will be hard into small balls, mixed with beef filling can see obvious white large granules, this does not affect the taste, even if it is formed into a ball after simmering, it is very soft.
4. Because the cake is thicker, adding less water can avoid the beef being undercooked.
5. You can make more beef raw embryo cakes at a time, cover with plastic wrap, freeze and preserve, and take and cook as you go.
【Whole wheat toast】
Beef patties can be eaten directly, or they can be made into sandwiches like I did today, with integrated dishes and rice, nutritious and delicious; The toast I make is sugar-free, salt-free and less oily, which is lower fat and healthier.
【Ingredients Details】
Dough: 140g gluten flour, 140g whole wheat flour, 1 egg, 3g yeast, 195g milk, 10g olive oil
Surface: Whole egg liquid
【Practice】
Add all the ingredients in the dough except olive oil to the dough.
According to the procedure of the chef machine, first knead until the coarse film comes out, then pour in olive oil or corn oil, melted butter, and continue kneading until the glove film comes out.
Cover and ferment until twice as large.
Take out the fermented dough, knead the dough and vent, divide it into three equal parts and knead it into rounds, cover with plastic wrap, let loose for about 15 minutes before making a raw embryo roll, and put the raw embryo roll into the toast box.
After the second shot is 9 minutes full, brush the surface with a thin layer of whole egg liquid.
The oven is preheated to 200 degrees in advance, and then the temperature is adjusted to 180 degrees, up and down the heat, put the bottom layer to bake for 30 minutes, bake until the color should be covered with tin foil, the preheating temperature is higher, and then adjust back to the normal temperature of the toast roasted, so that the high temperature in the oven after the toast box is put in helps the toast to climb high quickly and not overcolored, so that the toast tastes better and tastes better, which is the experience I have summed up several times.
The baking time and temperature need to be slightly adjusted according to the heat size of the oven, after baking, take out the side and lie on the drying net to cool, lying on the side can prevent the waist from collapsing.
After cooling, put the toast in a plastic bag, refrigerate overnight, and then cut it into thin slices, so that the inside will be firm and better cut.
Cut off the irregular part of the top of the toast (don't throw the cut part, you can put it into a waterless and oil-free pot to dry, it will be very crispy), wrap the toast with a thin layer of egg liquid on both sides, put it in a waterless and oil-free pot, simmer until the egg liquid solidifies, turn it over and continue to sear until the egg liquid solidifies and takes it out.
First a slice of toast, then lettuce, cheese, tomato, beef patty, and finally a slice of toast.
If you want the finished product to be more regular and good-looking, first pad the plastic wrap, then arrange the ingredients, and then cut, the finished product will be very neat and good-looking.
String bamboo skewers to avoid falling apart, and wrapped plastic wrap does not need to string bamboo skewers.
In one bite, there are both fluffy coarse grains and tender beef patties, as well as fresh vegetables and cheese with high calcium content, which are nutritionally complete, delicious and easy to digest.
【Tips】
1. Toast with some egg liquid to sea, because I make sugar-free and less oily coarse grain toast, compared to the toast sold outside will be drier, rougher, not used to light diet may not like it, add some egg liquid will increase the humidity and softness of the toast, and then after burning, the toast will be soft and taste better, so picky eaters also love to eat.
2. If the child loves to eat salad dressing and ketchup, you can add some points when sandwiching ingredients to increase the flavor.
3. Lettuce should be soaked in light salt water and rinsed several times to make it safer to eat.
【Steamed black beans】
Black beans after washing and adding cool water to the refrigerator to soak overnight, can be beaten into soy milk to drink can also be like me through water steamed until soft, black beans are rich in plant protein, and animal protein together can improve the utilization rate of protein, in addition black beans are also rich in anthocyanins, minerals, vitamins and other nutrients, dietary pagoda requires eating a moderate amount of soybeans every day, good for health.
【Milk Coffee】
A glass of milk in the morning or a little coffee in the milk will taste more mellow and refreshing.
【Red flesh orange, black ti】
Fruits are rich in a variety of vitamins, moderate eating can promote the absorption of some nutrients, and the organic acids contained in fruits help to aid digestion; Because fruits are rich in fruit, the amount of fruit per day is about the size of a medium-sized apple.
Reasonable diet, help the college entrance examination! In addition, the mentality of parents is also very important, parents' mentality will affect the child's mentality, in order for the child to play normally, as a parent can establish a normal state environment for the child, such an environment helps the child relax and help the college entrance examination!
I am Allie who loves life and loves to make food, friends who like me please follow me, thank you for your support!
#My Breakfast Diary# #吃在中国 #