As the saying goes, "The morning is the best thing to do in the day." Breakfast is the source of vitality for the day. Many middle-aged and elderly people like to eat some porridge and noodles and deal with it. In fact, you must eat good breakfast and have a balanced nutrition. A

As the saying goes, "The goal of the day lies in the morning" , breakfast is the source of vitality of the day. Many middle-aged and elderly people like to eat some porridge and noodles and deal with it.

In fact, must eat good for breakfast, is nutritionally balanced . Although porridge and noodles keep full, is single nutritional , and has a relatively high sugar content of . It is not very good for some people with "three highs", so middle-aged and elderly people should have a diversified diet .

Recommended to middle-aged and elderly people: eat less porridge and noodles for breakfast, eat more of these three categories, and be more healthy.

1. Mixed grains

Mixed grains coarse grains, has refined rice, minerals, dietary fiber and vitamin B group that are not found in the refined noodles. For example, oats, cornmeal, black rice , etc., usually eaten with thickness and complement each other's nutrition.

Recommended method: [ Oatmeal Cake ]

. Beat three eggs in a bowl, cut the shallots into scallions, and slice a ham. Add 2 grams of salt and stir well and set aside.

200g oatmeal flakes and 100ml of pure milk and stir 30g of flour. Add 100 ml of clean water and mix into a thinner batter for later use.

. Start braising . Turn the pan on low heat and evenly brush vegetable oil. When the oil temperature is 50% hot, pour the batter out of the pan. Spread into a round dough with even thickness, cover the pot and bake for 2 minutes, pour in the prepared egg liquid and pour evenly on it.

. Cover the pot and bake for another minute, then turn over. Continue to bake for 1 minute until flipped again, keeping low heat for about 5 minutes. When the surface is golden, you can get out of the pot.

2. Rhizomes

Rhizomes are between grains and vegetables, such as yam , potatoes, taro, sweet potato , etc., which is rich in dietary fiber , intestinal moistening and laxative , and can also provide more calories.

Recommended method: [ Fried yam with fungus ]

. First peel the yam, cut the yam into pieces about 4 cm with an oblique knife, and then cut it into thin diamond-shaped slices. Prepare a small basin, pour in clean water, soak the cut yam, and then add 0 grams of white vinegar to prevent discoloration.

.Smash the small fungus to remove the roots, tear it into small pieces, and clean it. Half a green pepper , cut into diamond-shaped slices, remove the stems of millet pepper , and cut into pepper rings. After the ingredients are ready, we blanch the ingredients and boil water in the pot. When the water is close to boiling, pour in the yam.

water boils, blanch it for 20 seconds and pour it out to dry the water. Boil water in the pot, pour the fungus, green peppers and millet peppers into the pot and blanch it. Blanch for 30 seconds and pour out and rinse quickly with clean water.

. Heat the pot, then add a little vegetable oil to the pot, add a little water, add 2 grams of salt, 1.5 grams of chicken powder, and 3 grams of sugar . After melting the seasonings, pour in all the ingredients that have been blanched and turn them evenly.

Inject a little water starch, pour a little oil, and you can take it out of the pot and put it on the plate.

is ready, this crispy yam fried fungus is ready.

3. Beans

As the saying goes, "Eating beans in autumn is better than meat" , such as soybeans, red beans, black beans . Each bean has very high nutritional value. Whether it is protein , calcium, mineral , or dietary fiber , it is a rare product.

Recommended method: [Yam Red Bean Roll]

. Soak the red beans one day in advance, put them in a pot and cook for 30 minutes, cook them softly, remove them, drain the water and set aside.

. The yam was peeled and cut into pieces, put it in a pot and steam for 15 minutes. After steaming, take it out, press it into yam paste and let it cool aside. Then add 200 grams of flour and 53 grams of yeast html to knead it into a dough, cover it with a plate, and ferment it at room temperature for an hour.

. After the dough is delivered, take it out and knead it and exhaust it. Cut it into dough pieces of the same size. Knead the dough pieces smoothly and roll it into small cakes. Put in an appropriate amount of red bean filling to compact and roll it up, make the green bean rolls of red bean rolls, and ferment it again for 10 minutes.

. After boiling the water in the steamer, put the red bean rolls in, boil over high heat until the upper air is on, turn to medium heat for 15 minutes and then cook. Turn off the heat after 15 minutes, wait 2 to 3 minutes before taking it out, and enjoy the soft and sweet yam red bean rolls.

(Happy)