Top 10 healthy foods suitable for middle-aged and elderly people
In traditional Chinese medicine, there is a saying that "medicine is worse than food tonic". In fact, the real "supplement" is in our daily life. Whole grains, eggs, meat and milk are all things that are particularly beneficial to our body. Pay attention to a balanced combination in your daily diet. , The nutrition is comprehensive and has great benefits for the body. Today, Ronger will share with you 10 healthy foods. In daily life, eating more is especially good for the body.
10. Mature vinegar
Recommended Recipe【Sweet and Sour Pork Ribs】
Ingredients: pork ribs, onion, ginger, garlic, light soy sauce, dark soy sauce, cooking wine, sugar, star anise, vinegar
Cut the ribs into sections, then put them into a cold water pot, add onion knots and cooking wine, boil and remove the foam, remove them and wash them clean;
Chop the onion, ginger and garlic for later use
Heat the wok and pour in oil, add ginger and garlic to fry until fragrant, then remove the fried ginger and garlic, pour in spare ribs, light soy sauce and dark soy sauce and stir-fry for 3 minutes;
After the ribs are colored, pour in the warm water and star anise that have not covered the ribs, and simmer for about half an hour;
Take another pot, pour in the light soy sauce, dark soy sauce, sugar and vinegar and boil for 2 minutes, add an appropriate amount of starch water to thicken it into a sweet and sour sauce;
Take out the cooked pork ribs and stir fry them, coat them with evenly sweet and sour sauce, and finally sprinkle with chopped green onion to serve. A delicious sweet and sour pork ribs is finished. This dish is especially suitable for children's appetite.
9. Tofu
Recommended recipe [green pepper tofu]
Ingredients: tofu, green peppers, shallots, garlic, ginger, green peppers, a tablespoon of white vinegar, a tablespoon of cooking oil
3 green peppers, washed and de-seeded and cut into small pieces.
Cut a handful of shallots into small pieces, smash half of the garlic, and slice a piece of ginger.
After all are cut, put them into the meat grinder, add a handful of green peppercorns, a spoonful of white vinegar, and a tablespoon of cooking oil, and blend into fine particles.
Pour it directly into the pot after making it, and slowly stir fry it on medium and low heat. Stir fry the water inside until it is almost dry. At this time, adjust the seasoning, salt, sugar, chicken essence, and pepper.
Finally, add half a bowl of starch water to thicken, cook until thickened, and then put it out for use.
Heat the oil in a pot, put in the whole piece of tofu, and shovel the tofu directly into small pieces with a shovel.
Then fry slowly over medium heat, fry the other side after one side is golden brown, remove and transfer to the casserole when both sides are golden brown.
Pour on the sauce that has just been boiled, and it can be eaten after heating. The fried tofu is fragrant and delicious, and it is also wrapped in a thick green pepper sauce, especially with rice.
8. Sweet potato
Recommended Recipe【Sweet Potato Bread】
Ingredients: 110 grams of mashed sweet potato, 260 grams of high-gluten flour, 30 grams of sugar, 3 grams of salt, 2 eggs, 3 grams of high sugar-tolerant yeast, 10 grams of milk powder, 50 grams of milk, 20 grams of butter
Let’s deal with the sweet potato part first. I use sweet potatoes that are eaten both hot and cold, that is, sweet potato ice cream when eaten directly from the refrigerator, and fragrant roasted sweet potatoes in the oven at 225°C for 15-18 minutes;
Use a fork to remove the skin first, then scoop it out with a spoon;
The mashed sweet potato is 110 grams in total. Press it with a fork to make it more delicate. After the temperature of the sweet potato has dropped, it is recommended to put it in the refrigerator to cool down before using it;
- 260 grams of high-gluten flour, 30 grams of sugar, 3 grams of salt, 2 eggs (about 70 grams in weight, I used soil eggs
The size is relatively small), 3 grams of high sugar-resistant yeast, 10 grams of milk powder, 110 grams of sweet potato puree, 50 grams of milk, no need to add additional water, mix well and knead the dough;
The temperature is relatively high now. It is also recommended to store eggs and milk in the refrigerator in advance. When kneading the dough, it can prevent the temperature of the dough from being too high, because the formation of gluten will be destroyed when the temperature of the dough exceeds 28 °C;
This dough is very sticky. It will be very difficult to knead at the beginning. I use the method of kneading and beating. You see, it will not be as sticky as before, although it will still stick to your hands. And on the cutting board, don’t be impatient, keep kneading and beating; it will gradually become smooth and delicate, which is a necessary process for manual kneading;
After kneading the dough until it is smooth and not sticking to the hands, add 20 grams of softened butter. This is softening instead of melting. Continue to knead the dough and knead all the butter in. The dough will become smoother and smoother, and knead until it opens It is enough to have a layer of film, but there is no high requirement for the thickness of the film, which just makes the process of kneading the dough easier;
After finishing, put it in a bowl, cover it with plastic wrap, and let it rise until it is twice as big as it is. The dough after waking up is like this. Poke a hole in the middle with your finger, and it will not shrink back. If it shrinks, it means that the fermentation is not in place, and it is necessary to continue to extend the fermentation time;
Take it out and press it to release the air. You don’t need to knead the dough like making steamed buns, just press the big bubbles inside;
After sorting, divide it into 8 parts. The square baking pan can be divided into 9 parts, and if I am a rectangle, I will be divided into 8 parts;
It is better to put it into a round shape and put it in the baking pan;
Put a plate of warm water at the bottom of the oven to increase the humidity of the dough fermentation, put the dough into 35 ℃ to ferment for 1 hour, take it out after the dough is ready, put a sieve on the surface, sieve a little high-gluten flour to decorate it, The shape is beautiful and simple;
Put it in the preheated oven, the upper and lower layers are 180℃ for 18 minutes, the specific time depends on the temperament of your own oven
When I baked it for 15 minutes, I lowered the temperature of the upper layer to 150, the color was just right, and it came out of the oven.
The baking pan is still a little smaller, and each sweet potato bun is sticking together, but it doesn’t matter, the appearance and taste are still unaffected, let’s take a look after it cools down, it’s really super soft, and the sweetness of sweet potatoes It is also sandwiched in it, it smells very attractive, and the taste is also very pleasant.
7. Garlic
Recommended Recipe【Cauliflower with Garlic】
Ingredients: Lettuce, garlic, millet pepper
A handful of lettuce, the leaves are torn off one by one, and then cleaned, the washed lettuce is divided into two with a knife, and placed on a plate for later use;
Take a few pieces of garlic, smash it hard, then cut it into pieces, two millet peppers, cut them into circles, and put them together with the garlic;
Heat oil in a pot, pour in garlic and millet pepper when the oil is hot, fry until fragrant, pour in oyster sauce, stir to dissolve, then add lettuce, turn on low heat and stir well, add salt, chicken powder, sugar, Then turn on the fire and quickly stir fry for about 15 seconds, and you can cook it. It is very simple and easy to learn.
6. Spinach
Recommended Recipe【Spinach Fried Vermicelli】
Ingredients: vermicelli, spinach, salt, chopped green onion, chicken powder, light soy sauce, soy sauce
Soak the vermicelli in warm water in advance, soak until the vermicelli becomes soft, then cut into small pieces;
Put the vermicelli in a pot of boiling water and blanch for 30 seconds, then add 1 tablespoon of cooked oil and a tablespoon of soy sauce and mix well, it can taste delicious and not stick together;
Wash the spinach;
Boil water in a pot, add a small spoon of salt, a few drops of oil, blanch the spinach in boiling water, remove the cold water, and cut into sections;
Heat the oil in the pot, saute chopped green onion until fragrant, stir-fry the cut spinach for a few times, add chicken powder, soy sauce, stir well, add a small bowl of water, add hot and soft vermicelli, stir well, and cook for a while Minutes, season with salt, stir well, and enjoy!
5. Whole wheat
Recommended recipe [wheat cake]
This whole-wheat cake is 100% whole-wheat, without any high powder in it, the taste is more chewy, you can savor the mellow wheat fragrance, and it is oil-free and low-sugar, 100% healthy, and the oven is safe. You don't have to!
Ingredients: 300 grams of whole wheat flour, 3 grams of salt, 5 grams of sugar, 3 grams of yeast, 160 ml of room temperature water, 1 egg, 15 grams of cooking oil, 20 grams of cornmeal
300 grams of whole wheat flour, 3 grams of salt, 5 grams of sugar, 3 grams of yeast, 160 ml of room temperature water, 1 egg, add 15 grams of cooking oil after no dry flour, knead the dough, this dough is a dry flour If it is not added at all, after basic kneading, move it to the cutting board to continue kneading;
Knead until the cooking oil is completely absorbed by the dough, and the dough will be smoother. I kneaded it for about 15 minutes, and the dough looks particularly smooth. The quality of this cake is actually all on the kneading surface. Wake up to double in size;
Now that the temperature is relatively high, the dough will wake up in about 50 minutes. Knead it first to exhaust the air, then roll it into a long strip and divide it into small dough pieces. Continue to knead it lightly and round it, cover it with plastic wrap and let it rest for 10 minutes;
Gently flatten the relaxed dough, 20 grams of cornmeal, roll the small cake in the cornmeal, dip it in the cornmeal, shake off the excess flour, this is just to make the taste a little richer, It will taste more fragrant, cover with plastic wrap for secondary fermentation, about 30 minutes is almost the same;
The volume has obviously become larger and lighter. Do not need to brush oil on the pan, put in the dough cake, cover the lid and sear over low heat, sear until one side changes color and turn the other side, the time on one side is about 3 minutes, and turn over twice. The noodles can be out of the pot. Press it with a spatula and it can spring back, indicating that it is cooked;
The taste that is slowly baked on a low fire is particularly fragrant, and the taste is not as hard as baked in the oven. The skin is crunchy, and the inside is very soft. It is slightly more solid and chewy than whole wheat bread. Be a little more aggressive.
4. Pumpkin
Recommended Recipe【Dried Pumpkin】
Main ingredient: 1 old pumpkin
Sauce: 1 bowl of water, 1 bowl of glutinous rice flour, appropriate amount of chili powder, appropriate amount of sugar, appropriate amount of salt
One old pumpkin, cleaned;
Cut horizontally, use a spoon to dig out the pulp and seeds inside, and start peeling after hollowing out clean;
After peeling, cut the pumpkin into small pieces, then put it in the sun and expose it to the sun;
You can dry it until it is 80% dry, and it is still a little soft when you pinch it. I have been in the sun for two days at this level, and the moisture has been almost dried;
Now put it into the pot and start steaming, put cold water on the pot, and heat it up for 12 minutes;
When the pumpkin is steamed, let's make the sauce. Whether the dried pumpkin tastes good or not depends on this sauce. Add 1 bowl of water to the pot, then pour 1 bowl of glutinous rice flour, cook slowly over medium and low heat, stirring while cooking;
This glutinous rice flour can also be replaced by flour, but glutinous rice flour is softer and chewier than flour, and it tastes more chewy. The ratio of glutinous rice flour and pumpkin is 5:1. As the temperature increases, the glutinous rice flour slowly becomes a paste;
Continue to stir until there are no flour particles and start seasoning. If you like sweet, add more sugar, and if you like spicy, add more chili powder. Now you can add sugar, chili powder and salt together, and then quickly stir well. I add more sugar, less chili powder, the color is not particularly red, and the taste is sweet and spicy, so the sauce is ready;
The pumpkin on the other side is also steamed, take it out while it is still hot, then pour it into the pot, stir evenly, so that each piece of pumpkin can be coated with batter;
After the pumpkin is coated with batter, separate the pumpkin strips one by one, and do not stick together when placing them;
After finishing, continue to expose in the sun. If the sun is strong, it can be dried in 1 day.
The salty and sweet dried pumpkin is ready, and it smells faintly scented, with a taste from the distant countryside; it tastes sweet and crunchy and chewy, very tasty. Dried pumpkin can not only be a side dish for breakfast porridge, but also a small snack for daily teeth grinding.
3. Broccoli
Recommended recipe [broccoli cake]
The nutrients in broccoli are not only high in content, but also very comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene. In particular, it is rich in folic acid, which is an important reason why its nutritional value is higher than that of ordinary vegetables.
Ingredients: 1 broccoli, 4 eggs, 1 carrot, millet pepper, minced garlic, soy sauce, vinegar, sesame oil
- After breaking the broccoli into small florets, add water, salt and white vinegar to soak;
2, a carrot, diced;
The broccoli can be blanched after soaking, add some oil and blanch for two minutes. Add some cooking oil to make the color more emerald green;
After taking it out, let it cool a little and then cut it into pieces. Break it up as much as possible, so that the taste will be better. If there are children who eat it, you can directly use a meat grinder to break it up and put it all into a container. Can;
Add 4 eggs, a spoonful of salt, and two spoonfuls of flour and mix well;
Find a rectangular mold, brush some oil and pour it into it, then steam it in a pot, and it will be cooked in 10 minutes after the water is boiled;
Take advantage of the time to adjust the sauce, millet pepper, minced garlic, soy sauce, vinegar, sesame oil, and mix;
The vegetable cake is also cooked, take it out and let it cool a little before cutting into pieces. The nutritious vegetable cake can be eaten right away. If you don't like it too light, you can pour the sauce on it, and it tastes very fragrant.
2. Potatoes
Recommended recipe [Pork Belly and Potatoes]
Ingredients: potatoes, pork belly, green and red peppers, ginger, garlic, light soy sauce, dark soy sauce, oyster sauce, white sesame seeds, salt, chicken essence
Peel 2 potatoes and cut them into small cubes. After cutting, soak them in water to prevent oxidation. It can also soak off excess starch to make the taste more refreshing.
A small piece of pork belly, cut into small cubes for use.
3 green and red peppers each, clean and cut into small circles for later use.
Chop some ginger and garlic.
Heat the oil in a pot, pour in the pork belly, stir fry the oil, add ginger, garlic, dried chili, and bean paste to fry until fragrant.
Then pour in the diced potatoes, stir-fry evenly over high heat, and season with light soy sauce, dark soy sauce, and oyster sauce, mix well and continue to stir-fry.
Then add green and red peppers and stir fry for 1 minute, add salt and chicken essence to taste, stir well and turn off the heat.
Sprinkle a handful of white sesame seeds before serving, and the delicious pork belly roast potatoes are ready.
1. Eggs
Recommended recipe [tofu and eggs]
Ingredients: 1 piece of old tofu, mushrooms, 1 onion, 2 peppers, scallions, garlic, 3 eggs, 1 tablespoon of salt, 1 tablespoon of sugar, 1 tablespoon of soy sauce, 1 tablespoon of oyster sauce
We first prepare a piece of old tofu, slice it first, then cut it into small pieces, and put it in a bowl for later use.
Then prepare a few mushrooms, break them open one by one, then wash them with water, remove and drain the water for later use.
Prepare an onion, cut it in half, cut it into small pieces, put it in a bowl for later use, cut some green and red peppers, if you don’t like spicy food, you can use vegetable pepper instead, cut into small circles and put them in a bowl for later use.
Cut some green onions and put them in a bowl for later use. Finally, cut half a head of garlic, cut into pieces and put them in a bowl for later use.
Add a little more cooking oil to the pot. After the oil is hot, start frying the eggs. Pay attention to turning over and fry both sides until they are a little burnt. Then you can put them on a plate. There are three eggs in total, and you can decide according to the number of people dining. Fry a few, and set them aside for later use.
Put the tofu in without turning off the heat, fry slowly on a low heat, fry until one side turns golden brown and turn the other side until both sides become charred, then you can put it out for later use.
There is still base oil in the pot, so you don’t need to pour the oil. Just add the garlic slices and sauté until fragrant. At this time, use medium heat. Then add the onions and stir fry until the aroma of the onions comes out completely. Lay the mushrooms and tofu on top, add 1 tablespoon of salt, 1 tablespoon of sugar, 1 tablespoon of soy sauce, 1 tablespoon of oyster sauce, and half a bowl of water, cover with a lid, boil and simmer for 8 minutes on low heat.
When the time is up, let’s open the lid and take a look. The soup has almost been collected. Now add the fried eggs and green and red peppers. Cover the lid and continue to simmer for two minutes. Open the lid and add some scallions. You can turn off the fire and enjoy.