Healthy eating plan for the New Year
1. Spinach:
Spinach is a common green leafy vegetable that is rich in vitamins, minerals, and fiber. Vitamin A, vitamin C and folic acid help to strengthen immunity and promote digestive health. Spinach is also rich in dietary fiber, which helps to promote intestinal peristalsis and prevent constipation, making it an ideal vegetable choice for people with a bad spleen and stomach.
Recommended method: Spinach and pork liver soup
Ingredients: spinach: to taste; Pork liver: 200 grams; Green onions, ginger and garlic: to taste; Stock or water: to taste; Salt: to taste; Cooking oil: to taste.
Production Steps:1Preparation: Wash the spinach, remove the old roots, and cut into pieces for later use. Wash the pork liver and cut it into thin slices for later use. Finely chop the green onion, ginger and garlic and set aside.
2.Cooking the soup base: Add an appropriate amount of cooking oil to the pot, add the green onion, ginger and garlic and stir-fry until fragrant.
3.Add stock or water: Add an appropriate amount of stock or water to the sautÊed green onions, ginger and garlic and bring to a boil.
4.Add the pork liver: After the soup is boiling, add the sliced pork liver and cook until the pork liver changes color.
5.Add the spinach: After the pork liver has changed color, add the chopped spinach and continue to cook for 1-2 minutes to make it soft and flavorful.
6.Seasoning: Add salt to taste and stir well.
7.Remove from the pan: After confirming that the spinach is cooked, remove it from the pan and serve on a plate.
Tips: 1) Pork liver slices should be thin so that they are easier to cook.
2) Spinach should not be boiled for too long, so as not to lose its taste if it is too soft.
3) Other seasonings such as ginger ale, pepper, etc. can be added according to personal taste preference.
4) Sprinkle a little chopped green onion before cooking to increase the aroma of the soup.
2. Lotus root:
Lotus root is a low-calorie, high-fiber food rich in vitamin C, vitamin B, potassium, and dietary fiber. It has the effects of clearing heat and relieving heat, moistening the lungs and relieving cough, strengthening the spleen and stomach, and nourishing the skin and beautifying the skin. The dietary fiber in lotus root can increase intestinal peristalsis, promote bowel movements, help improve constipation, and be helpful to people with poor spleen and stomach.
Recommended method: Stir-fried pork slices with lotus root
Ingredients: Lotus root: 1 root; Lean meat (pork or chicken): 200 grams; Green onions, ginger and garlic: to taste; Light soy sauce: appropriate amount; Cooking wine: to taste; Salt: to taste; White pepper: to taste; Cooking oil: to taste.
Production Steps:1Preparation: Peel the lotus root and cut it into thin slices for later use. Cut the lean meat into thin slices, put it in a bowl, add a little light soy sauce, cooking wine, salt and white pepper, grasp and marinate for a while.
2.Handle the lotus root: Soak the lotus root slices in salted water for a while to remove the astringency, remove and drain for later use.
3.Stir-fry the meat slices: Add an appropriate amount of cooking oil to the pot, add the green onions, ginger and garlic to stir-fry until fragrant, and then put the marinated meat slices into the pot to fry quickly, remove and set aside.
4.Stir-fry the lotus root: Leave a little base oil in the pan, add the lotus root slices and stir-fry for a while.
5.Combine stir-fried ingredients: Put the fried meat slices into the pan and stir-fry with the lotus root to mix well.
6.Seasoning: To taste, add light soy sauce and salt and continue to stir-fry evenly.
7.Remove from the pot: After confirming that the meat slices and lotus root are cooked, you can remove from the pot and serve on a plate.
Tips: 1) When stir-frying meat slices and lotus root slices, you should control the heat well to avoid being too old or too raw.
2) Other seasonings such as ginger ale, oyster sauce, etc. can be added according to personal taste.
3. Tripe:
Tripe is rich in collagen and dietary fiber, easy to digest and absorb, and has a certain protective effect on the stomach and intestines. The collagen in it helps to maintain the elasticity and health of the intestinal wall, reducing gastrointestinal discomfort. In addition, the dietary fiber in tripe also helps to promote intestinal peristalsis, improve constipation, and improve intestinal health.
Recommended method: Stir-fry tripe
Ingredients: tripe: 300 grams; Green onions: to taste; Ginger: to taste; Garlic: to taste; Chili peppers: to taste (add according to personal taste); Green peppers: to taste; Red pepper: to taste; Light soy sauce: appropriate amount; Cooking wine: to taste; Salt: to taste; White pepper: to taste; Cooking oil: to taste.
Production Steps:1Handle tripe: Rinse the tripe with water, then cook it in boiling water, drain and cut into thin slices for later use.
2.Prepare the ingredients: Mince the green onion, ginger and garlic, and shred the chili, green and red pepper and set aside.
3.Cooking tripe: Pour an appropriate amount of cooking oil into the pot, heat until it is 50% hot, add the sliced tripe, stir-fry quickly until it changes color, remove and set aside.
4.Stir-fry ingredients: Pour a little cooking oil into the pot, add minced green onion, ginger and garlic and stir-fry until fragrant, then add shredded chili, green and red peppers and stir-fry evenly.
5.Seasoning: Add light soy sauce, cooking wine, salt and white pepper and continue to stir-fry well.
6.Combine the stir-fried ingredients: Put the fried tripe slices into the pan and stir-fry well with the ingredients to ensure that the tripe is evenly coated with seasoning.
7.Remove the juice from the pot: After confirming that the tripe and ingredients are cooked, continue to stir-fry until the juice is dry, then remove from the pot and serve on a plate.
Tips: 1) After the tripe is cooked, it is easier to absorb the flavor and the texture is more tender.
2) The heat should be mastered when stir-frying, so as not to overgrow the tripe or overgrown.
Fourth, red dates:
Jujube is known as the "good product for replenishing qi", which is rich in a variety of vitamins and minerals, and has the effects of nourishing qi and blood, nourishing the stomach and nourishing the stomach, and strengthening the spleen and lungs. The pectin and dietary fiber in jujube help promote intestinal peristalsis, relieve constipation, and are beneficial to people with a bad spleen and stomach.
Recommended method: red date steamed buns
Ingredients: Flour: 500 grams; yeast: 5 grams; Red dates: to taste; Water: To taste.
Production Steps:1Preparation: Wash and pit the dates and cut them into small pieces for later use.
2.To make the dough: Pour the flour into a large bowl, add the yeast, then gradually add the warm water, stirring as you add the water, until the flour and water are well combined.
3.Kneading: Place the kneaded dough on a cutting board and knead by hand for about 10 minutes until the dough is smooth and elastic.
4.Fermentation: Return the kneaded dough to a bowl, cover with a damp cloth or plastic wrap, and place in a warm place to rise, about 1 hour, or until the dough volume increases significantly.
5.Steamed bread: Take out the fermented dough, knead it well, then divide it into small dough of appropriate size, put a piece of red date in each small dough, knead it into the shape of a steamed bun, and put it on the cushion paper of the steamer.
6.Secondary fermentation: Place the already kneaded steamed buns in the steamer, cover them, and ferment them again, about 15-20 minutes, or until the steamed buns are visibly inflated.
7.Steamed steamed buns: Put the steamer basket into the pot, add an appropriate amount of water, and steam over high heat for about 15-20 minutes until the steamed buns are cooked.
8.Cook: After confirming that the steamed buns are cooked, they can be removed from the pot, and let them cool for a while before eating.
Tips: 1) During the fermentation process, a little sugar can be added to the dough to promote the fermentation rate of the yeast.
2) If you want the steamed bread to be softer, you can add some cooking oil to the dough.
3) After the steamed buns are out of the pan, they can be covered with a damp cloth to prevent the surface from hardening.
5. Pumpkin:
Pumpkin is rich in vitamin A, vitamin C, potassium and dietary fiber, which has the effects of clearing away heat and dampness, strengthening the spleen and stomach, and nourishing the liver and kidneys. The dietary fiber in it can increase intestinal peristalsis, promote bowel movements, and relieve constipation.
Recommended method: Pumpkin hair cake
Ingredients: pumpkin: 500 grams; glutinous rice flour: 300 grams; Sugar: 100 grams (can be adjusted according to personal taste); yeast: 5 grams; Water: To taste.
Production Steps:1Preparation: Peel and seed the pumpkin, cut it into small pieces, and steam until soft and ready to use.
2.Mash the pumpkin: Mash the steamed pumpkin pieces into a puree, which can be rolled out with a rolling pin to form a delicate pumpkin puree.
3.Prepare pumpkin fermentation broth: Add sugar to the pumpkin puree, stir well, then add an appropriate amount of warm water, then add yeast, mix well and wait until the yeast melts completely.
4.Mix glutinous rice flour: Gradually add glutinous rice flour to the pumpkin fermentation broth, stir while adding the powder, and stir well to form a thick paste.
5.Fermentation: Place the mixed pumpkin glutinous rice paste in a warm place to ferment for about 1-2 hours, or allow it to swell significantly.
6.Evaporated cake: Place the fermented pumpkin glutinous rice paste in a steamer and steam over high heat for about 20-30 minutes, or until the cake is fully cooked.
7.Remove from the pot: After confirming that the pumpkin cake is steamed, you can take it out, let it cool slightly and cut it into pieces before serving.
Tips: 1) During the fermentation process, the pumpkin fermentation broth can be placed in a warm place to promote the fermentation rate of the yeast.
2) The steaming time of the cake can be adjusted according to the size and thickness of the cake to ensure that it is fully cooked.
3) If you like a softer and waxier cake, you can add an appropriate amount of cooking oil to the pumpkin glutinous rice cereal.
6. Tremella:
Tremella fungus is a common nourishing ingredient, rich in dietary fiber and a variety of vitamins, which has the effects of clearing heat and moisturizing the lungs, nourishing beauty and strengthening the spleen and stomach. The dietary fiber in it can increase intestinal peristalsis, promote bowel movements, and help improve the condition of poor spleen and stomach.
Recommended method: white fungus pear soup
Ingredients: Tremella: 30 grams; Sydney: 1 pc; Rock sugar: to taste; Water: To taste.
Production Steps:1Preparation: Soak the white fungus in water for 30 minutes until softened, then tear it into small florets by hand and set aside. Peel and core the pears and cut them into small pieces for later use.
2.Stewed white fungus: Put the soaked white fungus into a stew pot or soup pot, add an appropriate amount of water, bring to a boil over high heat, then turn to low heat and simmer for about 1 hour until the white fungus is soft.
3.Add the pears: Add the sliced pears to the stewed white fungus and continue to cook for 10-15 minutes until the pears are tender.
4.Seasoning: Add an appropriate amount of rock sugar according to personal taste, cook until the rock sugar is completely dissolved, and adjust the sweetness according to your preference.
5.Remove from the pot: After confirming that the white fungus and pear are cooked, remove from the pot and serve in a bowl.
6.Enjoy: It can be served hot or chilled in the refrigerator for a more refreshing taste.
Tips: 1) The heat should be mastered when the white fungus is cooked, as it is easy to rot for too long and affect the taste.
2) If you prefer a more refreshing soup, add ice cubes in the last few minutes.
3) This soup has the effect of moisturizing the lungs, moistening the throat and relieving cough, and is suitable for people who use their throat for a long time in dry weather.
To sum up, for people with poor spleen and stomach, reasonable diet is one of the important ways to alleviate uncomfortable symptoms. The above six foods, including spinach, lotus root, tripe, red dates, pumpkin and white fungus, are not only easy to digest and absorb, but also promote intestinal peristalsis, increase bowel smoothness, and help improve spleen and stomach function. However, dietary conditioning is only an auxiliary means, and it is recommended to seek medical attention as soon as possible in the case of spleen and stomach discomfort, follow the doctor's guidance, and comprehensively achieve better results.