Introduction: As we age, the health needs of middle-aged and older adults become more and more important, especially during the cold winter months. Nutritionally balancedDietFor the health of the elderly andResistanceCrucial. The traditional "1 bean, 2 fruits, 3 soups".DietThe model is highly regarded for its diverse nutritional mix and is believed to meet the diverse nutritional needs of middle-aged and elderly people. In this post, we'll take an in-depth look at thisDietThe reasons for the pattern and the benefits it brings, and provide someDeliciousRecipes andCooking skillsto help middle-aged and elderly people have a healthy winter.
Peanuts are "1 bean".DietAn important part of the model, it is prized for its rich nutrient content. Peanuts are rich in high qualityProteins, healthy fats,Vitaminse、Minerals(such as magnesium, zinc, and copper) and antioxidants. Moderate consumption of peanuts can help maintain heart health, promote blood circulation, and the containment of peanutsProteinsRightMusclesand bone health benefits.
1.Handle peanuts: After the peanuts are shelled, put them in a pot and fry them over low heat until the peanuts change color slightly and are fragrant, and then take them out for later use.
2.To make the dough: take a container and add the appropriate amount of flour and fineGranulated sugarAccording to the ratio of flour to sugar (can be adjusted according to personal taste), slowly add water and stir into a ball.
3.ProductionPuff pastry: Roll out the dough into thin slices and spread the fried peanuts evenly on the sheets.
4.Wrapping peanuts: willPatchesFold in half and pinch the edge closure tightly, making sure the peanuts are completely wrappedPuff pastryInterior.
5.Fry the puff pastry: Pour an appropriate amount into the panCooking oilHeat until 70% hot, put in the wrapped peanut crisp, and fry slowly over low heat until golden brown.
6.Remove from the pan and serve: Take out the fried peanut pastry, drain the oil, and put it inKitchenAbsorb excess grease from paper towels and serve on a plate until cool.
1. The heat should not be too large when frying peanut cakes, so as not to fry the puff pastry and the peanuts are not ripe.
2.In the dough can be added in moderationEdible alkalior eggs, increasePuff pastrysoftness and crispiness.
3. You can add a little five-spice powder or cinnamon powder according to personal taste to enhance the fragrance.
Chestnut is "2 fruits".Dietpattern in a fruit, which is rich in carbohydratesProteins, fiber,VitaminswithMinerals, such as:VitaminsGroup C, Group BVitamins, potassium and zinc. Moderate intake of chestnuts can provide energy to the body while also helping to maintain a healthy digestive system.
Ingredients Preparation:Chicken thighsor chicken wings, chestnuts, green onions, ginger and garlicCooking wine, light soy sauce, salt, sugarCooking oilWater.
1. Prepare the ingredients: cut the chicken thighs or chicken wings into cubes, peel the chestnuts and set aside.
2. Boiled chicken: Put the chicken pieces into the pot and boil, remove the chicken pieces, rinse them well, and set aside.
3.Stir-fried chicken: Pour an appropriate amount into the panCooking oilAdd green onions, ginger and garlic and stir-fry until fragrant, add chicken pieces and fry until golden brown on both sides.
Stewed chicken: Add an appropriate amountCooking wineand clean water (the amount of water should be slightly more, it is advisable to completely submerge the chicken pieces), bring to a boil, turn to low heat and simmer for 20-30 minutes.
5.Add the chestnuts: Put the peeled chestnuts in a pot and continue to simmer for 15-20 minutes until the chestnuts are soft and glutinous.
6. Seasoning: Add an appropriate amount of salt and sugar to taste, and then add a small amount of light soy sauce to extract freshness.
7.Cook until flavorful: Continue to cook for 5-10 minutes to allow the seasoning to penetrate evenly into the chicken and chestnuts.
8.Remove from the pan and serve: Place the cookedRoast chicken with chestnutsServe on a plate and sprinkleFinely chopped green onionsGarnish with minced garlic.
1.Before boiling the chicken, you can use boiling water for the chicken piecesBlanchto remove blood and impurities from the surface of the chicken nuggets.
2.Before adding the chicken pieces to sauté, you can add some in moderationCooking wineand light soy sauce marinated for a moment to add flavor.
3.The cooking time and amount of water required for chestnuts depends on the size of the chestnuts and individual taste, which can be adjusted according to the actual situation.
Soybean pork rib soupIt is "3 soups".DietOne of the classic soups in the format, it uses soybeans and pork ribs as the main ingredients. Soybeans are richProteinsDietary fiberVitaminswithMinerals, which helps to provide energy and promote intestinal peristalsis. Pork ribsis richProteins, calcium, phosphorus, etcMineralsto help strengthen bones.
1. Processing materials: soak soybeans in water for 2-3 hours, wash pork ribs and set aside.
2.CookPork ribs: Add an appropriate amount of water to the pot, put in the pork ribs, bring to a boil, remove and rinse off the blood for later use.
Stewed pork ribs: Pour an appropriate amount of water into the pot, add the boiled pork ribs, add ginger slices, green onions and a small amountCooking wine, bring to a boil, turn to low heat and simmer for 1-2 hours untilPork ribsIt becomes soft and flavorful.
4.Add the soybeans: Add the soaked soybeans to the pot and continue to simmer for 30 minutes to 1 hour until the soybeans are soft and glutinous.
5. Seasoning: Add an appropriate amount of salt for seasoning according to personal taste.
6. Remove from the pot and put on a plate: Put the stewed soybean pork rib soup in a bowl.
1. Soak soybeans for a long enough time to ensure that soybeans can be fully softened.
Stewed pork ribsIt can be simmered over medium or low heat, which can better maintain the flavor and flavor of the soup.
3.The simmering time can be adjusted according to personal preference, and the longer you cook, the richer the soup becomes. It can be based on soybeans andPork ribsThe degree of softness is judged.
1 bean, 2 fruits, 3 soups".DietThe model is highly regarded for its diverse nutritional combinations, which can help middle-aged and elderly people meet a variety of nutritional needs. Peanuts, chestnuts, soybeans, and pork ribs are all nutritious ingredients that can be prepared with proper combination and cookingDeliciousHealthy winter foods. Hope these recipes andCooking skillsIt can help middle-aged and elderly people enjoy a healthy lifeDeliciousof winter.