The old saying goes, " person reaches autumn, three-point deficiency ", and has experienced the bitter summer loss of appetite. The beginning of autumn has passed, and it is also the best time to get supplements.
Autumnal Equinox solar term
In the beginning of autumn, fresh fruits and vegetables are on the market in large quantities. At this time, eat some nutritious and not greasy foods to nourish the body and lay a good foundation for autumn and winter. Especially for middle-aged and elderly people, is cold and cool in the beginning of autumn, which will supplement nutrition and make your body stronger.
As the saying goes, "As soon as autumn comes, three parts are empty." Today, the autumn equinox, give the elderly more 4 dishes, so that their legs and feet are strong and their bodies are good.
1. Meat, eggs, milk
Milk, eggs
Fish meat is a high-protein and low-fat food. The protein content in fish is usually around 15%-25%, protein is easy to digest and absorb, and the tryptophan content is relatively low in amino acid composition.
Recommended method: [ chopped pepper fish head ]
1. Ingredients preparation: 1 fresh fish head; red and yellow chopped pepper sauce 1:1; onion, ginger and garlic are prepared separately;
2. Clean the fish head: remove the gills and remove the scales, tear off the black film, and rinse the residual impurities with the process;
3. pickle fish head: Handle the cleaned fish head and put it into a large plate. Add 1 spoon of light soy sauce, 2 spoons of cooking wine to a small bowl in turn. Stir a little salt evenly, spread evenly inside and outside the fish head, and marinate for 15 minutes;
4. Onion, ginger and garlic at the bottom: Find a slightly larger plate of steamed fish head, and evenly spread the bottom of the plate with slices of ginger, garlic cloves and green onion;
5. Seasoning: Take a clean small bowl, add minced garlic, minced ginger, 1 spoon of light soy sauce, 1 spoon of oyster sauce, 1 spoon of steamed fish soy sauce, 2 spoons of cooking wine and half a spoon of salt, stir well and set aside;
6. The mixture is mainly applied on the surface of the fish head and the previous bowl Compared with the more ginger, garlic and steamed fish soy sauce;
7. Spread the prepared sauce evenly on the surface of the fish head;
8. chopped pepper: sauce evenly, then evenly spread the chopped pepper sauce;
9. There are two types of chopped peppers, red and yellow, red and fresh and fragrant, each with flavor;
10. steamed chopped pepper fish head: boil water in a steamer, put the water in the fish head and steam over high heat for 13 minutes;
11. sprinkle green onion: steam Take out the good fish head and sprinkle with chopped shallots to make the color more beautiful;
12. Sprinkle hot oil: Roast oil in the pan, and when it is smoked, pour it on the chopped green onion while it is hot to stimulate the fragrance;
13. After pouring hot oil, the whole chopped pepper fish head is moist and fragrant;
14. The steamed fish head not only has no fishy smell, but also has full flavor, and it tastes better while it is hot;
15. The steamed fish head soup is very delicious, and adding a portion of noodles is a perfect match. After the noodles are cooked, it will be more vigorous after it is cool and boiled.
2. Fresh vegetables
green leafy vegetables
"The Analects of Confucius" mentions "don't eat from time to time", which means that you should eat according to seasons and seasons, and eat whatever seasons. Eating more seasonal vegetables is the king of health.
Recommended method: [Fried dried green bean sprouts]
1. It is delicious but home-cooked dish. This dish of fried dried green bean sprouts is fragrant and refreshing, and rich in nutrition;
2. Ingredients preparation: Meng bean sprouts Select the two ends to clean; cut the dried beans into strips; clean the onion and green peppers separately and cut them into thin strips for later use;
3.Fried onion: Fry oil in the pan. When the oil temperature is 70% hot, add the onion shreds and stir-fry to achieve the aroma;
4. After the onion is fragrant, add the mung bean sprouts and green peppers to stir-fry soft;
5. Stir until the mung bean sprouts are broken and fragrant;
6. Stir after the mung bean sprouts are broken until they are broken, then add the dried beans to continue stir-frying;
7. Seasoning: Add salt and chicken essence in sequence according to personal taste, stir-fry evenly;
8. The dried fried mung bean sprouts were served on a plate, rich in nutrition, and are usually a fragrant home-cooked side dish.
3. Beans and soy products
soy
protein content in soy essential amino acid is similar to animal protein , and is rich in lysine , which is lacking in cereal protein, and is a natural ideal food that complements cereal protein.
Recommended method: [Boiled tofu with fermented black beans]
1. Braised tofu with fermented black beans, ordinary tofu, extraordinary way to eat it. After listening to my description, do you want to eat it more?
2. Fried tofu: Cut the tofu into triangles and tastes more delicious. When the oil is heated, fry until both sides are golden and served on a plate for later use;
3. Fried fragrant fermented black beans green and red peppers: When the oil is heated, add fermented black beans and green and red peppers to stir-fry;
4. Put the fried tofu into the pot and add oyster sauce, vinegar, and matsutake powder according to personal taste. , soy sauce and black pepper powder, stir-fry evenly;
5. Add boiling water and stir evenly, turn on high heat to make the tofu fully taste;
6. Coriander: Tofu dried the soup over high heat, sprinkle a handful of coriander before leaving the pot, stir-fry evenly and put it on a plate;
7. The stewed tofu made with fermented black beans, the tofu is fried until the outer skin is firm and tender inside, sauce aroma soaked in the food and taste it, scattered in the mouth, salty and fresh alternately, the more you chew, the more fragrant it becomes.
4. fungus and fungi
dried mushroom
black fungus contains a large amount of carbohydrates and high biological protein. Eating fungus can nourish blood and nourish blood, and has high edible value. Edible fungi taste delicious, have high nutritional value, are high in protein and low in fat, and have the effect of improving immunity.
Recommended method: [Garlic vermicelli steamed mushrooms]
1. Steamed mushrooms with garlic vermicelli is a vegetarian "garlic roasted scallops". The mushrooms are very delicious, and the garlic is particularly fragrant. The vermicelli is smooth and tastes so delicious. Each one is particularly satisfying;
2. minced garlic: A little more garlic, it is easier to peel with a knife, peel it, clean it, chop it into minced garlic;
3. Fried minced garlic: Heat it in a small pot, add vegetable oil and 3/4 of the minced garlic to fry until the minced garlic is golden and served in a bowl;
4. 8 garlic sauce : Fried minced garlic and oil, remaining 1/4 of the minced garlic, steamed fish soy sauce, stir well with a spoon, and mix a little salt;
5. Steamed garlic vermicelli mushrooms: vermicelli soften the vermicelli, cushion on the bottom of the plate, wash the mushrooms and remove the stems, fill the mixed garlic into the mushrooms, pour a little soup into the vermicelli;
6. Steam in the pot for 15 minutes and enjoy the delicious food. In addition to mushrooms, mushrooms, enoki mushrooms and other fungi, okra , vegetable hearts and other vegetables are also very suitable for cooking in this way.
In the beginning of autumn, fresh fruits and vegetables are on the market in large quantities. At this time, eat some nutritious and not greasy foods to nourish the body and lay a good foundation for autumn and winter.
