Protein is an essential "raw material" for cell renewal and repair. The metabolism of every cell in the human body depends on the supply of protein to be well maintained. Insufficient protein will lead to a decline in the body's immunity .
In this special period, I suggest everyone: No matter you have money or not, eat more 5 kinds of high-protein foods to improve your resistance, strengthen your physique, and avoid reinfection.
1. Eggs
Eggs protein content is about 13% , amino acid composition is very close to what the human body needs, and is rich in calcium, phosphorus, iron, zinc and other nutrients, which can be described as "high quality and low price".
Recommended method: [Cooking raw eggs]
1. Wash the eggs to remove impurities on them, put the washed eggs into the pot with cold water and cook them. After the pot is boiled, start the timer and cook for 8 minutes. After the eggs are cooked, turn off the heat and simmer for 3-5 minutes. Take them out and put them in ice water to cool down. Thermal expansion and cold contraction will be used to separate the eggshells from the eggs, making it easier to peel.
2. Cut the green onion into sections, cut the ginger into slices, and put a handful of spicy millet into the same bowl. Prepare a handful of coriander without removing the roots and cut it from the middle.
3. Boil water in the pot, pour some light soy sauce to taste, add spicy fresh dew, add green onion, ginger, millet pepper, and coriander segments, slowly simmer over low heat, then add a few grains of rock sugar to enhance the freshness, and add a little salt to increase the base flavor. After the fire boils, reduce the heat and simmer for 5 minutes to allow the aroma of the ingredients to be fully integrated into the soup.
4. After the stewed soup is cooked, add the eggs. There is no need to fish out the ingredients inside. The longer it cooks, the stronger the aroma will be. Add some fish sauce to increase the umami flavor of the soup. The key to making this kind of raw eggs is not to boil them but to soak them. The amount of soup must cover the eggs so that the taste will be consistent.
5. Remember not to add garlic, otherwise there will be a dead garlic smell after soaking. Continue to cook until the soup boils and turn off the heat. Be sure to fully boil the soup to facilitate storage and repeated use. Pour the soup and eggs into a basin and set aside to cool for a while.
6. After the soup has cooled, seal it with plastic wrap and keep it in the refrigerator for 24 hours. The eggs will become more fragrant and flavorful as they soak. You can eat the soaked eggs anytime.
2. Tofu
Tofu contains a variety of trace elements and sugars necessary for the human body. It is rich in protein, with a digestion and absorption rate of more than 95%. It is a source of high-quality plant protein.
Recommended recipe: [Tomato Tofu Cake]
1. Prepare two tomatoes, cut a cross on each tomato, put it in a basin and add boiling water to blanch the skin. This will make it easier to peel off the skin of the tomatoes. After peeling the skin of the tomatoes, cut them into thin slices and then chop them with a knife, and put them in a basin for later use.
2. Prepare a piece of tofu, first cut it into thin slices, then cut it into long strips, and finally cut it into cubes and put it with the tomatoes. Cut the green onions into chopped green onions and put them in a basin. Beat in two eggs, add 2 grams of chicken powder, 2 grams of salt, 2 grams of pepper, 3 grams of sesame oil, and then add 40 grams of flour. Stir in one direction with chopsticks until it becomes sticky. The amount of flour is added according to the actual situation.
3. Heat oil in a pan. When the oil is hot, scoop out a spoonful of the filling, then gently flatten it into a small pancake. Fry one side over medium-low heat until golden brown. Flip over and fry the other side. When both sides are fried until golden brown, you can scoop out the tomato tofu pancakes. In this way, you can make other tomato tofu pancakes.
3. Fish
Fish is rich in protein, lipids and mineral . The protein content is about 15%-22%, and also contains various amino acids that are necessary for the human body.
Recommended practice: [ Black Bean Fish ]
1. Prepare a piece of black fish , which has been slaughtered in advance. Cut the fish head into two parts, chop the fish into pieces and put them into a basin. Sprinkle in a spoonful of salt, pour in an appropriate amount of beer, scratch and rub for a while to wash out the blood on the fish pieces, rinse with clean water, and drain the water for later use.
2. Prepare an appropriate amount of tempeh and pour it into a plate, put it into a steamer and steam for 5 minutes. After the tempeh is fragrant, take it out and set aside. Cut some onion slices, ginger slices, minced ginger, and green onion rings and set aside.
3. Heat more oil in the pot. When the oil temperature is 50% hot, pour in the onions and ginger slices. Turn on low heat and fry slowly. Remove the onions when they are dry and golden brown. Pour the tempeh into the pot and fry for a while to fully extract the aroma of the tempeh. When the surface of the tempeh is slightly translucent, pour it into a basin to dry for a while.
4. Let the tempeh and scallion oil cool, then add the fish pieces, scallions, and ginger, add 2 grams of salt, 2 grams of pepper, 10 grams of light soy sauce, pour in a little sesame oil, then pour in an appropriate amount of cooking wine, mix well with your hands, and marinate for 20 minutes.
5. Place the marinated fish pieces on a plate, sprinkle the remaining sauce evenly on the fish, boil the water and put it into the pot to steam for 15 minutes. After 15 minutes, take out the fish pieces and sprinkle with chopped green onion. It's delicious.
4. Milk
Milk is rich in nutrients, easy to digest and absorb , and can provide the human body with high-quality protein, vitamin B2, calcium , etc. A cup of milk every day can enhance immunity .
Recommended recipe: [Yam Milk Cake]
1. Prepare two yams, cut them into sections, peel off the skin and put them in a basin. Pour in a little white vinegar and soak them for a while to prevent oxidation and blackening. Boil water in the pot, put grate , put the yam into the pot, bring to a boil over high heat, then turn to low heat and steam for 15 minutes until the yam is cooked.
2. After 15 minutes, take out the yam and put it into a basin. Use a spoon to press it into a fine yam puree. Set it aside to cool. Add an appropriate amount of sugar. Pour in 100 ml of milk, 2 spoons of flour, 3 grams of yeast and stir evenly. Stir into flour first and then knead into dough. Cover with a plate and ferment for 2 hours.
3. After 2 hours, the dough has fermented, and the inside is honeycomb-shaped. Brush a layer of vegetable oil on the chopping board, stretch the dough into a long strip, pull it into evenly sized dough balls, roll it into a ball, cover it with plastic wrap, and ferment for 10 minutes for a second time, so that the pancakes will be more fluffy and soft.
4. Prepare a plate, brush it evenly with vegetable oil, and press the dough into a thin and even cake. Heat the electric pancake pan , evenly apply vegetable oil, stick the prepared pancakes in the pan, cover the pan and cook for 30 seconds, turning over.
5. Fry for another 30 seconds and continue to turn over. Just flip it back and forth a few times. Fry the biscuits until both sides are golden brown. Place the edges around the pan and fry them once, and then take them out of the pan. All the biscuits are baked in sequence, and they are delicious.
5. Shrimp meat
Shrimp meat has extremely high nutritional value and is rich in protein, vitamins A, B1 and hydrochloride. The protein content is about 16%-23% , and is low in fat and mostly unsaturated fatty acids .
Recommended recipe: [Stir-fried shrimps with green vegetables]
1. Prepare an appropriate amount of fresh shrimps and washed Shanghai greens, and then cut some ginger slices, garlic slices and chopped green onion to enhance the flavor.
2. First blanch the Shanghai greens in water, add a little salt and vegetable oil. The salt can add flavor, and the vegetable oil can prevent nutrient loss. After the water is boiled, add the Shanghai greens, blanch them until the Shanghai greens become soft, and pour out the water to control the water.
3. Heat oil in a pot. When the oil is hot, add onion, ginger, and garlic and stir-fry until fragrant. Add shrimp and stir-fry quickly until it changes color. Add water-controlled Shanghai greens, add 2 grams of salt, 1 gram of MSG, and add a little water starch to make the seasoning better adsorbed on the ingredients. Stir-fry over high heat until the flavors are absorbed, and then take it out of the pot.
(summer)
