In summer, it is easy to have high temperatures, and the human body sweats more, which can easily lead to the loss of potassium, which affects the normal operation of the heart, muscles and nervous system. For middle-aged and elderly people, it is particularly important to supplement potassium in a timely manner, which helps to maintain the balance of electrolytes in the body, enhance physical strength, and improve mental state.
Today, I would like to recommend five easy-to-make and potassium-rich vegetable dishes for you, so that middle-aged and elderly friends will be full of energy and better health this summer!
1. Sautéed zucchini with tomatoes
Ingredients: 2 tomatoes, 1 zucchini, appropriate amount of salt, a little minced garlic, appropriate amount of cooking oil.
Detailed instructions:
1. Cut the tomatoes into cubes, cut the zucchini to both ends and set aside.
2. Heat the pan with cold oil, stir-fry the minced garlic until fragrant, add the tomato pieces and stir-fry the juice.
3. Then add zucchini, salt, monosodium glutamate, cooking wine, stir-fry over high heat until flavorful, after the zucchini is cooked, add pepper oil to taste and then get out of the pot.
2. Steamed mashed potatoes
Ingredients: 2 medium potatoes, a pinch of milk or whipped cream, salt, black pepper, a small piece of butter.
Detailed instructions:
1. Wash and peel fresh potatoes, cut them into cubes and steam them in a pot.
2. Puree the steamed potatoes, add warm milk or whipping cream, butter, salt and black pepper to taste, stir well, make a square, and serve.
3. Scrambled eggs with seaweed
Ingredients: appropriate amount of seaweed (soaked in advance to soft and chopped), 3 eggs, a little chopped green onion, appropriate amount of salt, appropriate amount of cooking oil.
Detailed instructions:
1. Beat the eggs, add the chopped seaweed and chopped green onions, add salt and mix well.
2. Add oil to the hot pan, pour in the egg mixture, and fry slowly over low heat until golden brown, then you can remove from the pan and put on a plate.
4. Mushroom noodles
Ingredients: 100 grams of fresh mushrooms, appropriate amount of noodles, minced garlic, olive oil, salt, a little black pepper, a little basil leaves or coriander.
Detailed instructions:
1. Wash and slice the mushrooms, stir-fry them with olive oil and minced garlic until fragrant, add salt and black pepper to taste.
2. Cook the noodles and remove them, mix them with the fried mushrooms, sprinkle with basil leaves or coriander, mix well and serve.
5. Spinach egg custard
Ingredients: 100 grams of spinach, 2 eggs, appropriate amount of salt, appropriate amount of water, a little sesame oil.
Detailed instructions:
1. Wash and chop the spinach, beat the eggs, add an appropriate amount of water and salt, and stir well.
2. Add the chopped spinach to the egg mixture, stir and filter to remove impurities.
3. Put it in a steamer, steam it over high heat for about 6 minutes, until the egg custard solidifies, and pour a little sesame oil on it before it comes out of the pot.
These five potassium-rich vegetable dishes can help middle-aged and elderly people effectively replenish the potassium lost in summer, and can also provide rich vitamins and minerals to promote good health.
Simple home-cooked food, but it can bring a touch of coolness and health to the hot summer, so that middle-aged and elderly friends can enjoy every sunny day in good spirits.