As we grow older, once people reach middle-aged and elderly people, their nutrition will gradually fail to keep up. At this time, we need to eat some grains to improve, because the nutritional value of coarse grains is higher than that of the flour and rice we usually eat , and there is no need to worry about gaining weight.
html After the age of 350, it is recommended to eat less noodles and rice, and eat these 5 kinds of "golden grains" frequently, with strong legs and strong bodies.
1. Soybeans
Soybeans are the most common among bean ingredients. Many people have a special liking for soybeans. Eating some soybeans frequently is more helpful for the health of middle-aged and elderly people. It has the effect of improving immunity and reducing cholesterol .
Recommended method: [Bean Dough Pancake]
1. Prepare 100 grams of soybeans, wash them in clean water, put them into the soy milk maker, add appropriate amount of water, and use the dry bean mode to beat them into bean dregs. Pour the bean dregs into the filter spoon, control the soy milk, press the bean dregs with a spoon and filter out the soy milk thoroughly, and use only the bean dregs.
2. Prepare a carrot, peel the skin, cut it into thin strips with an oblique knife, add 2 grams of salt, mix well and marinate for a while, and remove the carrots from water to make the carrots soft.
3. Prepare a few green onions, cut them into circles and put them in a basin, add 2 grams of chicken powder, 2 grams of thirteen spices, and 3 grams of sesame oil and mix well.
4. Prepare a large basin, pour in bean dregs, grind the carrots softly, squeeze out the moisture and put it in the basin, pour in the scallions that have been prepared, beat in 2 eggs, mix all the ingredients evenly, add 50 grams of flour and continue mixing into a ball.
5. In electric baking pan , evenly brush a layer of vegetable oil. After heating the electric baking pan, pat the dough into small cakes with even thickness, and paste them in the pot one by one. Fry one side and turn it over and fry the other side, cover the pot and fry for 40 seconds.
6. Turn the noodles back and forth a few more times to allow bean dregs cake to heat evenly. After frying the bean dregs cake until both sides are golden, stick the surroundings in the pot and fry them yellow. The remaining dough is fryed in this way. This healthy and delicious bean dregs pancake is ready.
2.Red Beans
Since ancient times, red beans have been nourishing ingredients. They can only be enjoyed by women from the court and nobles. They are rich in protein , dietary fiber, multivitamin , etc., and middle-aged and elderly people often eat it, which has the effect of clearing the mind, reducing swelling and diuretic .
Recommended method: [Yam Red Bean Roll]
1. Prepare 100 grams of red beans and soak them one day in advance. It is best to soak the red beans in advance to cook faster. Add water to the pot, put the red beans into the pot, first turn on high heat to boil the water, then turn to low heat and cook for 30 minutes, cook the red beans soft, remove and drain the water and set aside.
2. Prepare a basin of clean water, pour 5 grams of white vinegar, cut a few yam into long sections, peel the skin clean, put it in a basin to isolate the air, and prevent the yam from becoming black.
3. Put grate in the pot, put the yam into the pot, and then steam it in medium-low heat for 15 minutes. After 15 minutes, turn off the heat, take out the yam and put it in a basin.
4. First cut into small pieces with a spoon, then press into yam paste, add 200 grams of flour and yeast 3 grams, blend the flour and yam paste evenly, knead it into dough pieces and cover it with a plate, place it in a warm place to ferment the dough pieces.
5. After the dough is fermented, sprinkle flour on the chopping board to avoid sticking. Knead the dough repeatedly to drain the air. After kneading it smoothly, rub it into long strips, cut it into dough pieces of the same size, knead the dough pieces a few times, flatten it and roll it into small cakes.
6. Put an appropriate amount of red bean paste, wrap it up from the bottom, wrap it in strips, flatten it, roll it into a tongue, and roll it up, pinch the interface, and the red bean roll is ready. Cover it with a fine cloth and ferment it for 10 minutes. The secondary fermented red bean roll is more elastic and soft.
7. Add water to the pot and spread a layer of wet white gauze to prevent the red bean rolls from sticking to the pot after steaming. Place the red bean rolls on the grate and leave a little space between the two red bean rolls to prevent the red bean rolls from expanding when heated and sticking together. Steam them over high heat for 15 minutes.
8.15 minutes later, turn off the heat, do not rush to open the lid and simmer for another 2-3 minutes, slowly cool down and take out the red bean rolls, after 3 minutes, lift the lid of the pot, take out the red bean rolls while it is hot, place them on a plate and eat them. This soft and sweet yam red bean roll is ready.
3. Sweet potato
Sweet potato is a world-recognized food with extremely high nutritional value . Li Shizhen once said: "People in the sea live a long life" , and sweet potatoes are also specifically called " with the most balanced nutritional health food ". Middle-aged and elderly people may wish to eat more.
Recommended method: [ Sweet Potato Cake ]
1. Prepare a sweet potato to peel off the outer skin, break it from the middle, cut it into even slices, put it in a steamer, boil the water and put it in a cage, and steam for 10 minutes. After 10 minutes, the sweet potatoes were steamed, very soft and fragrant, and they broke with chopsticks.
2. Pour the sweet potato into a basin, add an appropriate amount of sugar according to your taste, stir the sugar while it is hot, stir the sweet potato into a delicate sweet potato puree , add 10 grams of honey. The honey can make the sweet potato cakes sweeter. After stirring evenly, let stand and cool for later use.
3. To the cooled sweet potato puree, add 100 grams of glutinous rice flour and 30 grams of flour. The flour and starch are mainly used to increase the combined strength of sweet potato puree. Don’t need too much to avoid affecting the sweet taste of sweet potatoes. Stir them together and knead them into a soft dough for later use.
4. After kneading the dough, start making sweet potato cakes. Take an appropriate amount of dough, make balls on the palm of your hand, put them in a box containing black sesame seeds, wrap them evenly with black sesame seeds, and then flatten the balls, and the green cakes of the sweet potato cakes are ready.
5. After all, start baking, preheat the electric pancake for 3 minutes, brush evenly with vegetable oil, put the prepared green beads into the pot, cover the pot and bake for 2 minutes.
6. Place the baked sweet potato cakes on a plate and serve them on the table. The nutritious black sesame seeds exude a faint fragrance, mixed with the sweetness of sweet potatoes, which greatly increases appetite.
4. Xiaomi
Xiaomi is called "Health Rice" by nutrition experts. It is rich in protein, phosphorus, iron, calcium and other nutrients. Xiaomi is very digested and absorbed by the human body . It is very suitable for middle-aged and elderly people to eat and has the effect of nourishing the stomach.
Recommended method: [Green Vegetable Millet Soup]
1. Prepare a handful of millet, put it in clean water and wash it clean, soak it for 10 minutes, soaking the millet open and making it easier to cook. Cut some red dates and diced carrots; then prepare a small handful of fresh kale and cut it into pieces. If you don’t have kale, you can also change it to other seasonal vegetables according to your taste, so the taste will not be affected.
2. Boil water with a pot, add a little vegetable oil and a spoonful of salt to the pot. After the water boils, pour the kale into the pot and blanch it quickly for 20 seconds to remove the bitter taste. Pour out the kale and rinse it with cold water for a few times to prevent the kale from softening and causing the taste to be not crisp enough.
3. Boil water in the pot. After the water boils, pour the millet in and gently push it with a spoon to heat the millet evenly. Add a spoonful of salt and chicken powder, and stir well. After the water boils again, turn to low heat, pour the red dates and diced carrots into the pot.
4. Slowly boil the nutrients in millet and red dates. During the boiling process, the foam in the pot will be clean. The millet soup cooked in this way will become more crystal clear and simmer. About 3 minutes.
5. After the millet is boiled, pour the kale into the pot and stir evenly, cook until the millet soup is slightly boiled, then add half a spoonful of starch, mix the millet soup a little thicker, use a spoon to stir the millet soup quickly evenly, and then boil it again and then leave the pot. This light and stomach-enhancing vegetable millet soup is ready.
5. Corn
Corn is recognized as "golden food" , and it is also a food that long-lived elderly people cannot live without. Its fat, vitamin B2 and carbon elements rank first among cereal foods , and has the effect of strengthening the spleen and appetite, moistening the intestines and laxative .
Recommended method: [Shrimp Corn kernel]
1. Prepare three fruit corn , clean it, remove the remaining corn shaving , cut the corn kernels and put them in clean water, wash it clean; an appropriate amount of shrimp , pick out the shrimp line , wash the remaining stains on it for later use.
2. Prepare a small piece of carrot and cut it into diced; half of green pepper and red pepper each, and cut it into small grains; then cut some chopped green onion and minced ginger to set aside.
3. Boil water in the pot, add salt and chicken powder to the base flavor, and add a little vegetable oil to prevent the loss of nutrients in the corn. Pour the corn kernels into the pot. After the water boils, beat the floating corn peel to avoid affecting the taste. Cook for about 2 minutes. After the corn is dried, pour out and control the water to set aside.
4. Boil water in the pot, pour in the shrimp and cook quickly for 30 seconds. After the shrimp turns slightly red, pour out, rinse it with clean water, control the water and set aside. Don’t blanch the shrimp for too long, otherwise the umami taste will lose its taste and will not be tender enough.
5. Boil oil in the pot, slide it thoroughly, pour out hot oil and add cool oil, pour green and red peppers and other small ingredients into the pot and stir-fry to bring out the aroma, add diced carrots and stir-fry for 30 seconds. After the carrots are broken, pour the shrimps and corn kernels into the pot and stir-fry evenly for 1 minute.
6. After stir-frying the corn, pour a little water from the side of the pot, add 2 grams of salt, 2 grams of chicken essence, and 1 grams of pepper. Turn to high heat and stir-fry the seasonings and stir-fry evenly. After the ingredients are tasty, pour in a little sesame oil. After turning evenly, you can leave the pot. This dish of shrimp and corn kernels with color, aroma and flavor are ready.
(Summer)
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