Four Eats:
1. Fish
Fresh fish is a healthy choice for the winter. Rich in high-quality protein, omega-3 fatty acids, beneficial for cardiovascular health. Its rich vitamin D and minerals help boost immunity and fight against diseases in the cold season.
Recommended method: Braised crucian carp
Ingredients: crucian carp (cleaned, scaled, gutted): about 500 grams;Ginger slices: to taste;Green onion segments: appropriate amount;Garlic cloves: to taste;Cooking wine: 1 tbsp;Light soy sauce: 2 tablespoons;Dark soy sauce: 1 tbsp;Rock sugar: to taste;Water: Appropriate amount;Cooking oil: to taste.
Steps:1First, wash and drain the cleaned crucian carp and set aside.
2.Heat the pan with cold oil, put in an appropriate amount of cooking oil, and after the oil temperature rises slightly, fry the crucian carp on both sides slightly to make the fish body slightly tighter. Fry until golden brown, remove and set aside.
3.Leave a little base oil in the pot, add green onions, ginger and garlic and stir-fry until fragrant, and then add an appropriate amount of cooking wine to enhance the fragrance.
4.Add light soy sauce, dark soy sauce, and an appropriate amount of water to the pot, add rock sugar, and cook until the sugar is completely melted.
5.Pour the boiled sauce over the fried crucian carp, cover and simmer over low heat for about 8-10 minutes to allow the crucian carp to fully absorb the flavor.
6.Finally, reduce the juice until the soup is thick and ready to serve.
Tips: 1) Pick fresh crucian carp to make the dish even more delicious.
2) When frying fish, do not over-fry it to avoid the fish becoming old or crumbly.
3) The cooking time of braised crucian carp should not be too long to maintain the tender taste of the fish.
4) When seasoning, the amount of seasoning can be increased or decreased according to personal taste.
5) It can be paired with a moderate amount of green vegetables, which is both delicious and nutritious.
6) Crucian carp contains tiny bones, so remind your family members to chew carefully before eating them to avoid swallowing the biting bones.
2. Yam
Yam is considered a winter tonic and contains a variety of vitamins and minerals such as vitamin C, calcium, and iron. The mucin it contains is beneficial to the gastrointestinal tract and helps to boost the body's immunity.
Recommended method: yam pork rib soup
Ingredients: Pork ribs: about 500 grams;Yam: 2 sticks (about 300 grams);Ginger slices: to taste;Green onion segments: appropriate amount;Salt: to taste;Water: Appropriate amount;
Steps:1Clean the pork ribs, blanch them with boiling water to remove blood and impurities, and remove them for later use.
2.Peel the yam, wash it and cut it into small pieces for later use.
3.Put enough water in the pot, bring to a boil, add the blanched pork ribs, cook for about 5 minutes, remove the ribs, rinse and set aside.
4.In the same pot where the pork ribs are cooked, add an appropriate amount of water, add the pork ribs, yam, ginger slices and green onions, bring to a boil over high heat, then turn to low heat and simmer.
5.Simmer for about 1 hour until the pork ribs and yam are cooked through and the soup is rich.
6.Finally, add salt to taste according to taste, and boil for a while to remove from the pan.
Tips: 1) When cooking the soup, you can add some ginger slices and green onions to remove the fishy smell and enhance the flavor of the soup.
2) The length of time the yam and pork ribs can be stewed according to the individual's taste to ensure that the ingredients are cooked in flavor.
3) The ribs can be soaked in water for 30 minutes before boiling to help remove excess blood.
4) If you want to make the soup more refreshing, you can use a spoon to remove the foam during the cooking process.
5) This soup can add some other seasonings such as goji berries, red dates, etc., according to personal taste, to add flavor.
6) The nutritious yam pork rib soup is suitable for the whole family, especially in cold weather or the early stage of a cold, which helps to strengthen the body and nourish the body.
3. Shopee
Shopee skin is rich in protein and minerals, especially calcium and zinc. Not only does it provide the body with essential nutrients, but it also helps to boost the function of the immune system and fight colds caused by cold weather.
Recommended method: Steamed eggs with shrimp skin
Ingredients: Eggs: 3-4 pcs;Shopee: Appropriate amount;Finely chopped green onions: to taste;Salt: to taste;Water: Appropriate amount;
Steps:1Crack the eggs into a bowl, add an appropriate amount of water (generally about 30-40ml of water per egg), stir gently, no need to stir a lot of foam.
2.Soak the shrimp skin in water to soften, chop and set aside.
3.Add an appropriate amount of salt to the beaten egg mixture, add the chopped shrimp skin according to taste, and stir gently to combine.
4.Strain the egg mixture, remove the foam and shrimp residue and pour into a steaming bowl.
5.Put the steaming bowl into the pot, add an appropriate amount of water to the pot, turn the water to low heat after boiling, cover the pot and steam for about 8-10 minutes (the time depends on the amount and thickness of the steamed eggs).
6.Once steamed, sprinkle with chopped green onions and enjoy.
Tips: 1) Do not over-stir the egg mixture to avoid too much foam and affect the taste.
2) Adding an appropriate amount of water to the egg mixture can make the steamed eggs more tender.
3) When steaming eggs, you can choose to serve them in a small bowl or small plate, and the steamed eggs are easier to taste.
4) If you prefer a richer texture, add a little fresh shrimp or other favorite toppings to the egg mixture.
5) When steaming the eggs, the water should not boil too violently, so as not to produce too many bubbles on the surface of the steamed eggs and affect the taste.
6) This dish is simple and easy to make, with a fragrant taste, and is suitable as a snack for breakfast, side meals, or afternoon tea.
Fourth, cereals
Choose grains such as brown rice, oats, etc., which can provide the body with rich fiber, vitamins and minerals. These foods are easy to digest, provide long-lasting energy, and help maintain healthy bowel function.
Recommended Practice: Flaxseed multi-grain bread
Ingredients: Whole wheat flour: 200 grams;Oatmeal: 50 grams;Oatmeal: 50 grams;Flaxseed: 30 grams;Honey: 2 tablespoons;Salt: 1 2 tsp;Baking powder: 1 tsp;Warm water: 200 ml;Olive oil or melted butter: 2 tablespoons.
Steps:1Preheat oven to 180 degrees Celsius.
2.In a large bowl, combine whole wheat flour, cereal, oatmeal, flaxseed, salt, and baking powder.
3.Mix warm water and honey in another container and slowly pour in the dry ingredients, stirring until well combined.
4.Add the olive oil or melted butter and continue stirring until all the ingredients are well combined to form a dough.
5.Pour the dough into a pre-greased baking sheet and flatten it evenly with your hands or a spatula.
6.Bake the dough in a preheated oven for about 25-30 minutes, or until the bread is golden brown and the toothpick is clean and ready to remove.
7.Remove the toasted bread, let it cool and slice it and enjoy.
Tips: 1) Ingredients such as cereal, seeds, or dried fruits can be added or removed according to personal tastes and preferences.
2) Be careful not to overbake so that the bread doesn't become too dry.
3) When making bread, you can use baking paper or a baking tray mat to avoid the dough sticking to the baking sheet.
4) This flaxseed multi-grain bread is high in fiber and healthy fats, making it suitable for a healthy diet, but if you have special food allergies or restrictions, be mindful of your ingredient choices.
Four don't eat:
1. Spicy fragrant pot
The high oil, salt and high calorie of the spicy fragrant pot can easily cause physical discomfort and increase the burden on the heart, so it is not suitable for eating in large quantities in the cold season.
2. Crispy fried chicken
Crispy fried chicken contains a lot of fat and calories, and long-term intake may lead to obesity and cardiovascular problems, which is not good for physical health.
3. Crispy rice cakes
Crispy rice cakes often contain too much fat and sugar, which can easily lead to blood sugar fluctuations and weight gain, making them unsuitable as a regular food in winter.
4. Deep-fried sugar cake
Deep-fried sugar cakes are high-sugar and high-oil snacks, and long-term intake may cause blood sugar problems and obesity, which is not conducive to maintaining a healthy lifestyle.
Autumn and Winter Check-in Challenge A Xi diet after a light snow is essential for good health. The fish, yam, shrimp skin and grains contained in the four foods are not only delicious, but also seasonally nutritious. They are rich in nutrients that help to improve immunity, strengthen immunity, and make us less cold in cold weather. At the same time, choosing the four foods you don't eat wisely can avoid excessive intake of fat and high-calorie foods and maintain the health of your body. Therefore, following the four-eat-four-no-eat diet will lead to better physical condition and a healthier life.