Middle-aged and elderly people are a group that needs special attention, their physical functions are gradually declining, immunity is declining, and the nutritional combination of diet has become particularly important. At this time, eating legumes can be a great option. Legumes are abundantProteins, calcium, and other nutrients that can help the bodyHealthto prevent some common diseases. This article will introduce you to three types of pulsesRecipes, including:Soybean pasteServe the soupBean sproutswithHash brownsand elaborate on the steps they are made and their nutritional value.
Soybean pasteIt is a spicy bean dish that is easy and delicious to make. Soybeans are a rich in soybeansProteins, calcium, and plantsCholesterolRegular consumption of ingredients can help prevent itHardening of the arteriesand cardiovascular disease, the removal of excess body fatBoosts immunity。Here's howSoybean pasteSteps to make it:
1. Prepare ingredients: 200 grams of soybeans, sausages, peppers, peppercorns.
2.Wash the soybeans: Pour the soybeans into a large bowl and pick out the spoiled beans. Add water and soak overnight, then rinse with water.
3.Boiled soybeans: Pour the cleaned soybeans into the pot and add star anise, cinnamon, etcSeasoningand add a little moreEdible alkali, cover and cook over low heat for half an hour.
4. Prepare ingredients: cut shredded onion, ginger slices, minced garlic, green onion, minced green and red peppers.
5.Stir-frySeasoning: Add cooking oil, heat and add spices, fry until fragrant. Then add the diced sausages, stir-fry until fragrant, and then add the cooked soybeans.
6.Seasoning: AddedTable salt, sugar, sugar,Sweet noodle sauceSpicy sauceetcSeasoningContinue to stir-fry evenly. Sprinkle at the endWhite sesame seedsTo increase the flavor, remove from the pan.
Soybean pasteSpicy and appetizing, perfect for winter enjoyment. Not only does it taste delicious, but it also increases the body's nutrient intake.
Bean sproutsis a kind of enrichmentVitaminswithMineralsVegetables are especially rich in calcium andVitaminsc。ThisServe the soupBean sproutsIt is simple to make, nutritious and delicious.
1. Prepare ingredients: bean sprouts, preserved eggs, wolfberries.
2. Clean the bean sprouts: Add the bean sprouts to clean water, wash and drain thoroughly.
3. Prepare the ingredients: cut the minced ginger and garlic, and cut the preserved egg into small pieces for later use.
4.CookBean sprouts: Add salt and a little cooking oil to the boiling water, willBean sproutsBring to a boil in water until soft, remove and drain.
5.Stir-fry ingredients: Heat the cooking oil in the pan, add minced meat and stir-fry evenly, then add minced ginger and garlic to continue stir-frying, stir-fry until the fragrance of green onions comes out, add preserved eggs, and then pour in an appropriate amount of water to boil.
6.Cooking: Add salt andGoji berries, willBean sproutsPut it in a pot and cook for about 3 minutes, then put itBean sproutsServe out the soup and sprinkle it on topFinely chopped green onionsCan.
PotatoesIt is a nutritious ingredient that is rich in carbohydratesVitaminswithMinerals。Here's howHash brownsSteps to make it:
1. Prepare the ingredients: potatoes.
2. Prepare the potatoes: Clean the skin of the potatoes with a scraper.
3. Make mashed potatoes: Cut the potatoes into slices and put them in a steamer to steam.
4. Prepare the ingredients: cut the diced carrots, diced shiitake mushrooms, and chopped green onions. Chop the chicken breasts into minced meat.
5.Stir-frySeasoning: Pour cooking oil into the pan, add the chicken breast and stir-fry, add minced ginger and garlic and stir-fry until the green onion fragrance comes out, then add diced carrots, diced shiitake mushrooms and other ingredients to stir-fry.
6.Seasoning: AddedTable salt, chicken essence, light soy sauce, etcSeasoningand joinPotatoesStir-fry the puree together and evenly. Finally, it will be friedHash brownsDrizzle with a little honey and serve.
Hash brownsIt has a crispy texture and a golden appearance, making it very delicious. It can be served as breakfast orAfternoon teaofSnacksIt can also be paired with other dishes as a staple of a main meal.
Legumes for middle-aged and elderly peopleHealthVery beneficial. Soybean pasteAbundantProteinsand calcium, yesBoosts immunity, preventionHardening of the arteriesand cardiovascular disease. Serve the soupBean sproutsis abundantVitaminswithMinerals, especially suitable for calcium supplementation andVitaminsc。Hash brownsIt provides a rich carbohydrate andMinerals, which can be used as a nutritious staple food. Middle-aged and elderly people can choose beans that suit them according to their tastes and preferencesRecipesto achieve the effect of health care. Of course, it is also necessary to consume legumes in moderation and avoid excessive intake.
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