Healthy eating plan for the New Year
1. Lettuce
Lettuce, also known as celery shoots, is a common vegetable that is rich in nutritional value and health benefits. It is rich in nutrients such as dietary fiber, vitamin C, vitamin K, folic acid, potassium, etc., and is low in calories, making it suitable for a fat-reducing diet. The high fiber content of lettuce helps to increase satiety and reduce appetite, while promoting intestinal peristalsis and helping to remove excess oil and waste from the body to achieve fat loss.
Recommended method: Stir-fried meat with lettuce
Ingredients: lettuce 300g; lean meat (pork or beef) 200 grams; 1 green onion, cut into sections; Ginger to taste, sliced or minced; Garlic to taste, minced; Edible oil to taste; 2 tablespoons light soy sauce; 1 tbsp cooking wine; Salt to taste; Sugar: Appropriate amount; pepper to taste; Starch water Appropriate amount (starch + water).
Method:1Handling lettuce: Peel the lettuce, wash it and cut it into thin slices or shreds, blanch it in boiling water to soften it, remove and drain it for later use.
2.Meat Processing: Wash the lean meat, cut it into thin slices, add light soy sauce, cooking wine, salt, sugar, pepper and starch water and marinate for a while.
3.Stir-fry in hot oil until fragrant: Heat an appropriate amount of cooking oil in a pan, add green onions, ginger slices and minced garlic and stir-fry until fragrant.
4.Stir-fried slices: Add the marinated slices of meat and stir-fry until the slices change color.
5.Add the lettuce: Put the blanched lettuce in the pan and continue to stir-fry evenly.
6.Seasoning: To taste, add salt, sugar and pepper to taste.
7.Sauce: Stir-fry until the lettuce is cooked through, and the meat slices are cooked to the fullest, then add an appropriate amount of starch water to thicken the soup slightly.
8.Remove from the pan: Make sure all the ingredients are stir-fried well and the soup is evenly coated on the ingredients before removing from the pan.
Tips: 1) Lettuce treatment: Blanching the lettuce before stir-frying can make it easier to cook.
2) Meat slice processing: Cured meat slices can be flavored in advance, making the meat slices more tender and delicious.
3) Seasoning tips: When seasoning, try it first, and then gradually increase it to avoid adding too much salt.
Second, bean sprouts
Bean sprouts are the sprouts of soybeans, mung beans and other beans, which are rich in nutrients and rich in protein, dietary fiber, vitamin C, vitamin K, etc. Its dietary fiber can promote intestinal peristalsis, increase the frequency of bowel movements, help remove excess oil and waste from the body, and help reduce fat**. In addition, sprouts are also lower in calories, making them suitable for consumption during fat loss.
Recommended method: vinegar bean sprouts
Ingredients: bean sprouts 300g; 1 green pepper, shredded (optional); 1 red pepper, shredded (optional); 1 green onion, cut into sections; Ginger to taste, shredded or minced; Garlic to taste, minced; Edible oil to taste; vinegar 2 tablespoons; Light soy sauce 1 tbsp; 1 teaspoon sugar; Salt to taste; Starch water Appropriate amount (starch + water).
Method:1Handle the sprouts: Wash the sprouts, remove the heads and tails of the sprouts, drain and set aside.
2.Vegetables: Green and red peppers are washed, seeded and finely shredded. Cut the green onion into sections, shred the ginger and mince the garlic for later use.
3.Stir-fry with hot oil until fragrant: Heat an appropriate amount of cooking oil in a pan, add shredded ginger and minced garlic and stir-fry until fragrant.
4.Sautéed bean sprouts: Add the bean sprouts and stir-fry evenly.
5.Add the vegetables: Add the chopped green and red peppers and continue to stir-fry evenly.
6.Seasoning: Pour in vinegar, light soy sauce, sugar, salt, and stir-fry evenly so that the seasoning evenly coats the bean sprouts and vegetables.
7.Thickening: Pour an appropriate amount of starch water into the pot and stir well to thicken the soup slightly.
8.Juice removal: Stir-fry until the bean sprouts and vegetables are cooked through, and the soup is thickened.
9.Serve: Sprinkle with chopped green onions before removing from the pan and serve.
Tips: 1) Heat control: The heat should not be too high when stir-frying, so as not to burn the ingredients.
2) Condiment selection: The sweet and sour taste of vinegar bean sprouts can be adjusted according to personal taste, and more vinegar or less vinegar can be added.
3) Stir-frying skills: When stir-frying, stir-fry quickly so that various seasonings are evenly wrapped on the bean sprouts and vegetables.
4) Choice of side dishes: Other favorite vegetables such as shredded carrots, shiitake mushrooms, etc., can be added according to personal taste.
3. Celery
Celery is a low-calorie and high-fiber vegetable that is rich in dietary fiber, vitamin K, vitamin C, etc. Its dietary fiber helps to increase satiety, control food intake, and promote intestinal peristalsis and improve bowel movements. Through the consumption of celery, it can effectively reduce the calorie intake, promote the metabolism of body fat, and achieve the effect of fat loss.
Recommended method: Stir-fried fungus with parsley
Ingredients: Parsley 200g; 50 grams of dried fungus; 2 garlic cloves, minced; Ginger to taste, minced; Edible oil to taste; Light soy sauce 1 tbsp; Salt to taste; Sugar: Appropriate amount; pepper to taste; Essence of chicken to taste (optional); Sesame oil to taste (optional).
Method:1Handling fungus: Wash the dried fungus after soaking it softly, remove the roots, and tear it into small pieces for later use.
2.Handle the parsley: Wash the parsley and cut it into pieces for later use.
3.Stir-fry with hot oil: Heat an appropriate amount of cooking oil in a pan, add minced garlic and ginger and stir-fry until fragrant.
4.Stir-fry the fungus: Add the processed fungus and stir-fry until the fungus is soft.
5.Add the parsley: Add the chopped parsley pieces and continue to stir-fry evenly.
6.To taste: Pour in light soy sauce, salt, sugar and pepper and stir-fry well.
7.Juice removal: Stir-fry until the parsley is soft and ripe, add a small amount of chicken essence if needed to enhance the flavor, and finally drizzle some sesame oil and stir-fry evenly.
8.Remove from the pan: Make sure all ingredients are stir-fried well and ready to remove.
Tips: 1) Fungus treatment: Wash the dried fungus after soaking it softly and remove the roots so as not to affect the taste.
2) Heat control: The heat should not be too high when stir-frying, so as not to burn the ingredients.
3) Condiment selection: When seasoning, you can adjust the appropriate amount according to your personal taste to achieve the best taste.
4) Stir-frying skills: When stir-frying, stir-fry quickly so that various seasonings are evenly wrapped on the ingredients.
5) Pairing suggestion: Stir-fried fungus with parsley can be eaten with rice or noodles, or it can be enjoyed as a dish with other home-cooked dishes.
Fourth, white radish
White radish is a common root vegetable that is rich in water, dietary fiber, vitamin C, etc. Its high fiber content helps to increase satiety and reduce the amount of food eaten, while promoting intestinal peristalsis, promoting bowel movements, and facilitating fat loss. In addition, white radish also has a diuretic effect, which helps to remove excess water and waste from the body, helps the body to reduce the burden, and promotes the smooth progress of the fat loss process.
Recommended method: Stir-fry the meat with shredded radish
Ingredients: 200 grams of lean meat (pork or beef); 1 radish, shredded; Ginger to taste, shred or minced; 1 green onion, cut into sections; Garlic to taste, minced; Edible oil to taste; 2 tablespoons light soy sauce; 1 tbsp cooking wine; Salt to taste; Sugar: Appropriate amount; pepper to taste; Starch water Appropriate amount (starch + water).
Method:1Meat Processing: Wash the lean meat, cut into shreds, add light soy sauce, cooking wine, salt, sugar, pepper and starch water and marinate for a while.
2.Handle the radish: Peel the radish, wash it and cut it into shreds for later use.
3.Stir-fry with hot oil until fragrant: Heat an appropriate amount of cooking oil in a pan, add shredded ginger and minced garlic and stir-fry until fragrant.
4.Stir-fried shredded pork: Add the marinated shredded pork and stir-fry until the shredded meat changes color.
5.Add the shredded radish: Add the shredded radish and continue to stir-fry evenly.
6.Seasoning: Pour in light soy sauce, salt, sugar, pepper and stir-fry evenly so that the seasoning evenly coats the shredded meat and radish.
7.Sauce: Stir-fry until shredded pork and radish are cooked through, and finally add an appropriate amount of starch water to thicken the soup slightly.
8.Remove from the pan: Make sure all ingredients are stir-fried well and ready to remove.
Tips: 1) Heat control: The heat should not be too high when stir-frying, so as not to burn the ingredients.
2) Condiment selection: The seasoning of stir-fried meat with shredded radish can be adjusted according to personal taste, and the appropriate amount can be used when seasoning to avoid affecting the taste.
3) Shredded meat treatment: When marinating shredded meat, a little starch water can be added to make the shredded meat more tender.
4) Shredded radish processing: Shredded radish can be salted for a while in advance to make it more crispy.
Whether in the fat loss process or in daily life, good gut function is essential for good health. By consuming vegetables rich in dietary fiber, such as lettuce, bean sprouts, celery and white radish, it can stimulate intestinal peristalsis, promote bowel movements, reduce fat absorption, and contribute to the process of fat loss**. Therefore, it is recommended to add more of these vegetables to your diet, at least three times a week, to make your intestines easier and smoother, and to help a healthy fat loss program go smoothly.