As we age, bone health in middle-aged and elderly people has become the focus of attention, and reasonable eating habits are one of the cornerstones of maintaining bone health.
There are many calcium-rich foods in the daily diet, which can meet the body's calcium needs, and can also be presented in a delicious form, so that calcium supplementation is no longer a boring task. Below, I want to teach you 3 home-cooked dishes that are both delicious and high in calcium, so that the table of middle-aged and elderly people will become more colorful, and the legs and feet will be more sharp!
1. 【Braised prawns】
Shrimp is a well-known high-calcium ingredient, with a calcium content of up to 500 mg per 100 grams of shrimp, this braised prawn dish is not only delicious, but also a good choice for calcium supplementation.
Ingredient Preparation:
- Prawns 500 g
- Ginger to taste
- Garlic cloves: 5 cloves
- 2 shallots
- 1 tablespoon cooking wine
- Light soy sauce 2 tablespoons
- 1/2 teaspoon sugar
- Water: Appropriate amount
- Cooking oil to taste
Detailed instructions:
1. Wash the prawns: Wash the prawns, cut off the legs, and pick out the shrimp lines for later use.
2. Stir-fry the seasoning: Pour an appropriate amount of oil into the pot, add the chopped ginger slices, garlic cloves and some green onions, and simmer over low heat to bring out the fragrance.
3. Cook the prawns: Put the prawns in a pot, reduce the heat to medium and stir-fry quickly until both sides turn red.
4. Seasoning and stew: Add cooking wine, light soy sauce, sugar and a small amount of water, cover the pot, turn to low heat and simmer for about 5 minutes to allow the shrimp to fully absorb the sauce. Wait until the soup is slightly thickened and stir-fry evenly.
2. 【Scrambled eggs with okra】
Okra is rich in calcium, iron and other minerals, which are paired with the high-quality protein of eggs to supplement calcium and balance nutrition.
Ingredient Preparation:
- Okra 200 grams
- 3 eggs
- Salt to taste
- Cooking oil to taste
Detailed instructions:
1. Wash the okra, cut off the pedicle and cut into small pieces; Beat the eggs and season with a pinch of salt.
2. Boil water in a pot, add okra and blanch for 1 minute, remove the supercooled water to keep it green.
3. Add oil to the pan, pour in the egg mixture when the oil is hot, stir-fry quickly until the eggs are solidified, and set aside.
4. Leave the bottom oil in the pan, add okra and stir-fry quickly, add an appropriate amount of salt to taste. Return the scrambled eggs to the pot and stir-fry evenly with the okra, then remove from the pot and serve on a plate.
3. 【Stir-fried beef with celery】
As a high-calcium vegetable, celery contains about 200 mg of calcium per 100 grams, and when paired with iron-rich beef, it can not only replenish calcium, but also help improve the body's immunity.
Ingredient Preparation:
- Beef 200 grams
- 200 g celery
- Ginger to taste
- 2 cloves of garlic
- 1 tablespoon cooking wine
- Light soy sauce 1 tablespoon
- A little dark soy sauce (for toning)
- Salt to taste
- 1 teaspoon of starch
- Cooking oil to taste
Detailed instructions:
1. Cut the beef into thin slices and marinate in cooking wine, light soy sauce, dark soy sauce, starch and a little oil.
2. Wash the celery, remove the leaves and cut into inch pieces; Finely chop the ginger and garlic and set aside.
3. When the oil is hot, quickly stir-fry the beef until it changes color, then set aside. Leave oil in the pan, add minced ginger and garlic and stir-fry until fragrant, then add celery and stir-fry quickly.
4. Return the fried beef to the pot, add an appropriate amount of salt to taste, and quickly stir-fry evenly to get out of the pot.
These 3 easy-to-learn and nutritious dishes not only enjoy the fun of food, but also contribute to the bone health of middle-aged and elderly people. Remember to pay more attention to the intake of calcium-rich foods in your daily diet, and maintain a moderate amount of outdoor activities to make you energetic and healthy every day!