Hello everyone, I'm Ryo Kutani, a nutrition therapist, and today's topic is: A classic dish - the practice of whole food salad, now let's get into the topic:
In addition to the daily learning of nutrition and health knowledge, today I will add a big meal to you, present our special food recipes, and become a chef at home:
Today's first course is our classic dish.
Whole food salad. 
There are many kinds of ingredients that can be combined to make a well-balanced and nutritious whole food salad.
Ingredients: steak, egg, quinoa.
Excipients: peas, pumpkin, lettuce balls, rosa red, arugula, red chicory, okra, basil, mint, lemon, nuts, okra, cherry tomatoes.
Flavoring: Olive oil, rice bran oil, flaxseed oil, walnut oil, sea salt or rose salt, apple cider vinegar, pickled pepper paste, honey, black truffle powder, black pepper, butter, Nutrilite lactic acid bacteria.
1.Ingredients: Soak all vegetables in a plate and drain.
2.Wash the quinoa and soak it in water for 15 minutes, add water and a little Morton sea salt to the pot, cook until the sprouts are sprouted, drain and set aside;
Add water and salt to the peas, cook them in a pot, drain the water and set aside;
Slice okra and set aside; Slice the pumpkin and set aside; Cherry tomatoes cut in half and set aside;
Steak naturally thawed and marinated with freshly ground black pepper, sea salt and olive oil for 10-15 minutes.
2.Boiled eggs: Boil the water, add a little vinegar and salt to prevent the eggs from bursting, boil the eggs for 5-6 minutes, remove the supercold water, peel the shells and cut them in half into soft-boiled eggs for later use. The yolk in the soft-boiled egg is not coagulated, and the lecithin and B group in it are less oxidative and damaged, which is very suitable for salad eating.
3.Fried steak: After the marinated steak is heated with rice bran oil hot pan with cold oil, the thick edges of the pan are sealed around the edge, and fried on each side for one and a half minutes, and then turned over after frying (if the thickness of the steak is less than 3 cm, only need to fry for 1 minute on each side), take it out and let it rest on the plate for about 1 minute.
Melt and heat a small piece of butter under the original oil pan (if there are rosemary or garlic slices, you can fry the garlic slices together to make the fragrance, but you didn't add it if you didn't have it at hand), and then fry the steak again, fry it on each side for about 30-40 seconds, during which the butter is continuously poured on the steak to let the meat fully absorb the aroma of the butter and then get out of the pan.
Leave on for 2-3 minutes before cutting 1-2 cm strips. In the meantime, you can fry okra and pumpkin slices with the oil used to fry the steak, and then prepare the salad dressing.
4.Make our secret salad sauce: currently the whole salad dish has about 1000-1200 grams, acidulant (a serving of apple cider vinegar 30-40 ml, a lemon juice of a lemon, a small amount of pickled pepper sauce to give the salad a characteristic taste of the Amazon rainforest), salting agent (3-5 grams of salt according to the amount and taste of the dish), sweetener (30-40 ml of honey), emulsifier: a combination of good oils (olive oil, flaxseed oil, walnut oil, whipping cream, a total of 50-80 ml depending on your preference), Pour all the ingredients into a blender and blend for 40 seconds, then add 1-2 packets of Nutrilite Probiotics and stir for 5 seconds. Pour all ingredients except beef and eggs into a large container and mix the salad juice well.
Serve with soft-boiled eggs and steak, a few drops of salad dressing on top of the eggs, sprinkle with black pepper and black truffle powder, and finish with nuts and chopped basil leaves.
You can eat twenty or thirty kinds of ingredients in one dish, and it is simple, convenient and flexible to make, which is really an excellent solution for daily nutritious food!
Have you learned it or have you learned it?
A salad formula is also included to help you build your mind, so that you can design and change your own healthy food.
Whole Food Salad All-purpose Formula:
1. Choose a basic dish to base on:
Lettuce, ball lettuce, bitter chrysanthemum, arugula, roma lettuce, kale, purple cabbage (grater), cabbage (grater), etc., wash the dishes freshly with a plate, and try to dry or shake off the water.
2. Add 1 cm extra green, thick texture: avocado, cucumber, broccoli (blanched), asparagus (blanched or fried), ice grass, zucchini, okra (blanched).
3. Add some vibrant colors:
Carrots, bell peppers, cherry tomatoes, mini radish, cherry tomatoes, beetroot, purple cabbage, fruits of all colors: blueberries, strawberries, cherries, grapes, pears, apples, mangoes, etc.
4. More extra taste for nutrition:
Cooked, corn kernels, cooked peas, green beans, corn shoots, white onions, pickled cucumbers, pickled olives.
5. Add protein:
Grilled chicken, smoked salmon (I don't like smoked ones though), beef steak, cooked shrimp and crab meat, ham slices, tuna, eggs, cheese, etc.
6. Add extra natural whole grain carbohydrates:
Chickpeas, oatmeal, crispy diced toast, sweet potatoes, pumpkin, corn, quinoa, chia seeds, etc. (all cooked).
7. Add some crisps, nuts, seeds, fruit chips, walnuts, almonds, pumpkin seeds, cashews, raisins, crunchy breads, coconut chips or instant cereals.
Isn't it just looking at the ingredient list that feels very rich and colorful.
Let's take a look at our secret appetizer vinaigrette:
This dish is definitely the one worth learning to make the salad look and taste perfect.
Olive oil or