"Eat well in the morning and be in good spirits for the day" , it is recommended that middle-aged and elderly people: eat comprehensively for breakfast, eat healthy , eat less porridge and steamed buns, eat more of these 4, and be in good spirits.
First: Milk
Protein is the basis of life. Once protein is missing in the body, discomfort will occur. The protein content in milk reaches 2.8%~2.3% . Drinking a glass of milk every day will help supplement protein .
Recommended method: [Milk-flavored Pan Yangcake]
1. Add 300 grams of wheat flour to the plate, add 3 grams of yeast , use 160 ml of pure milk and dough, stir while pouring, stir until there is no dry flour, add 10 grams of vegetable oil, do not stick to your hands when adding vegetable oil, and the dough is softer, making it easier to shorten.
2. Knead the dough together and knead it into a smooth dough, cover it with plastic wrap, seal it and ferment it until it is twice the size of the original one. Now the temperature is relatively high, it will take about an hour.
3. After an hour, peel open the dough and see that it is full of honeycomb eyes, which means that the dough has fermented. Sprinkle a layer of flour on the chopping board, take out the dough and knead it and drain it. After the dough is smooth, flatten it with your hands and roll it into a rectangular dough.
4. Brush evenly with vegetable oil on the dough, sprinkle with flour and facilitate layering, sprinkle a little salt to add to the base flavor, roll the dough into long strips, and cut it into 3 cm thick cakes with a knife.
5. Pick up the cake and knead it more rounded, press the outermost cake crust underneath, cover the prepared cake with plastic wrap, ferment it again for 10 minutes, and ferment it until the cake crust is slightly bulging, so that the baked cake will be more fluffy and soft.
6. Turn on low heat to a pot and evenly brush vegetable oil. When the oil temperature is 50% hot, put the fermented cake into the pot. After frying one side, turn it over and fry the other side. Just turn it back and forth a few times, and bake it for about 6 minutes.
7. Both sides of the cake are golden yellow and cooked when pressed and rebounded quickly. The panyang cake is fat and very soft. It can be served on the plate and eaten. This soft and delicious milk-flavored panyang cake is ready.
Second: Egg
In addition to milk, eggs are indispensable in daily diet. A small egg has extremely high nutritional value. is rich in cholesterol , vitamin A, vitamin B, potassium, sodium , etc., and has the effect of in supplementing nutrition, enhancing physique, strengthening the brain and enhancing .
Recommended method: [Okra Shrimp Egg Custard]
1. Prepare an appropriate amount of shrimp , soak it in clean water, process it, pick out shrimp threads one by one, wash it; clean a handful of okra , put it on the chopping board, cut the roots first and then cut it into okra circles; beat an egg into the bowl and quickly break it with chopsticks; cut a small piece of scallion into shredded scallions.
2. Boil water in the pot, pour in a little vegetable oil, pour in a little cooking wine, and blanch the shrimps quickly after the water boils. After taking it out, rinse it with clean water. It will not only reduce the fishy smell of the shrimps but also make the shrimps cleaner.
3. Boil water in the pot again, pour in the okra circles after the water boils, quickly blanch the okra for 20 seconds, remove and dry the water with the shrimp.
4. Boil water in the pot, boil until boiling, add 4 grams of salt and 2 grams of chicken powder, pour in okra and shrimp, and add a little water starch to make the soup sticky and stir continuously with a spoon, cook on low heat for about 3 minutes, and pour in shredded green onion.
5. Use a spoon to paste the eggs on the edge of a small basin and beat the eggs into crushed eggs. Stir evenly with a spoon. Then you can put it in a pot and put it in a soup bowl. Finally, pour a little sesame sesame oil and stir. This nutritious and delicious okra egg and shrimp soup is ready.
Third: Coarse grains
The nutritional value of coarse grains is higher than refined flour and rice. Eating some coarse grains appropriately for breakfast in will help gastrointestinal peristalsis and play the role of to prevent and treat constipation . At the same time, coarse grains have lower sugar content, so don’t worry about increasing high blood sugar .
Recommended method: [Spinach Corn Soup]
1. Prepare a tender corn, clean it, cut the corn kernels from top to bottom along the direction of the corn, soak it in the basin and wash it. Cut some chopped green onion and shredded ginger to set aside.
2. Prepare a handful of spinach, pick the old leaves and spinach roots, put them in clean water and wash them for later use. Prepare carrots , cut them into slices and then dice them for later use.
3. Boil water in the pot, add 2 grams of salt, pour a little vegetable oil, and after boiling the water, pour the spinach into the pot. Blanching the spinach can effectively reduce the oxalic acid in the spinach. Blanching the spinach quickly and remove it, rinse it with clean water, control the water and cut it into sections for later use.
4. Boil a little oil in the pot. After the oil is heated, pour in the green onion, ginger, and carrot grains, stir-fry and add an appropriate amount of water. The amount of water can be added according to your own situation. Add 2 grams of salt, cook until the soup boils, and then add corn kernels and stir well. Beat the boiled foam along the side of the pot, and cook for 4-5 minutes.
5. Cook until the corn kernels are broken and add 1 gram of chicken powder, hook half a spoon of water and starch to increase the consistency. Stir the soup constantly with a spoon to prevent the soup from sticking to the pan. Cook it low heat for 1 minute and then put spinach in it. Sprinkle a handful of shrimps before starting the pot, stir evenly and then leave the pot. This delicious corn spinach soup is ready.
Fourth: Green Leaf Vegetables
Many middle-aged and elderly people do not have the habit of eating green leafy vegetables for breakfast, but eating some green leafy vegetables can supplement vitamins, promote circulation and metabolism , and make the day full of energy.
Recommended method: [Garlic and oily maize]
1. Prepare a handful of fresh maize maize , remove the roots, cut them into sections, and clean them. Cut some red pepper shreds and minced garlic to set aside.
2. Prepare a small bowl, pour 10 grams of oyster sauce, 10 grams of steamed fish soy sauce, stir with a spoon and set aside.
3. Add an appropriate amount of water to the pot. After the water boils, pour the oily and marinate into the pot and blanch it quickly for 30 seconds. After the oily and marinate becomes green and soft, pour out and control the water. Place it on a plate, evenly pour the prepared bowl of ingredients, sprinkle with minced garlic and red pepper shreds for later use.
4. Boil oil in the pot. When the oil temperature is 70% hot, pour the hot oil on the minced garlic to stimulate the fragrance. This simple and delicious garlic and oily maize dish is ready.
(Summer)
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