Healthy eating plan for the New Year
1. Stir-fried pork liver with spinach:Spinach and pork liver are both excellent ingredients for iron supplementation. Spinach is rich in iron and vitamin C, which helps to promote the absorption and utilization of iron; Pig liver is an animal liver with high iron content, rich in protein and various vitamins, and has the effect of nourishing blood. Stir-fried spinach and pork liver together not only tastes delicious, but also can effectively replenish iron and enhance physical fitness.
Ingredients: 300g spinach; pork liver 200 g; Ginger to taste; Garlic to taste; Green onions: Appropriate amount; Edible oil to taste; Salt to taste; Light soy sauce to taste; cooking wine to taste; Ground white pepper to taste.
Steps:1Prepare the ingredients: Wash the spinach, remove the roots, and cut into pieces for later use. Wash the pork liver, cut it into thin slices, marinate it in cooking wine and salt for a while to remove the fishy smell.
2.Cooking pork liver: Add an appropriate amount of cooking oil to a hot pan, add the marinated pork liver slices, stir-fry quickly until it changes color, remove and set aside.
3.Stir-fried spinach: Add a little cooking oil to the same pot, add ginger slices and minced garlic and stir-fry until fragrant, then pour in the chopped spinach and stir-fry until the spinach is tender.
4.Seasoning: Add the sautéed pork liver slices to the spinach, sprinkle with salt, light soy sauce and white pepper, and continue to stir-fry evenly.
5.Remove from the pan: When the spinach is cooked thoroughly and the pork liver is cooked, it is ready to remove from the pan and sprinkle with a little chopped green onion as a garnish.
Tips: 1) When stir-frying spinach, the heat should not be too long, so as not to lose the bright green color and taste of spinach.
2) The purpose of marinating pork liver slices is to remove the fishy smell, and it can be marinated by adding some cooking wine and salt according to personal taste.
3) When stir-frying spinach, add a little water to make the spinach more tender and delicious.
2. Braised beef:Beef is a high-quality high-protein meat food, rich in iron, zinc and other minerals, suitable for middle-aged and elderly people. Braised beef is simple to cook and delicious in taste, which can effectively replenish the iron needed by the body, enhance immunity, improve anemia and improve mental state.
Ingredients: 500 grams of beef (choose parts suitable for braised meat, such as tendon meat and hind leg meat); 1 piece of ginger; 1 green onion; star anise 2-3 pcs.; 2-3 dried chili peppers; cooking wine 2 tablespoons; 3 tablespoons light soy sauce; 1 tbsp dark soy sauce; 30 grams of rock sugar; Water to taste; Edible oil to taste;
Steps:1Handle the beef: Wash the beef and cut it into medium-sized pieces. Blanch the water with boiling water, boil out the blood and impurities, remove and drain for later use.
2.Stir-fry seasoning: Put an appropriate amount of cooking oil in the pot, add star anise, dried chili, ginger slices, and green onions, and stir-fry over low heat to bring out the fragrance.
3.Stir-fried beef: Add the beef cubes and stir-fry until lightly browned.
4.Seasoning: Add cooking wine, light soy sauce and dark soy sauce, stir-fry evenly, so that the beef is evenly coated with seasoning.
5.Simmer: Add enough water, submerge the beef cubes, add rock sugar, bring to a boil over high heat, reduce the heat to low, cover the pot and simmer until the beef is soft and flavorful.
6.Juice removal: When the soup is thickened, turn off the heat, remove the beef, and put it on a plate.
7.Remove from the pot: Strain the soup, pour over the beef, sprinkle with chopped green onions, and serve.
Tips: 1) Use slightly tendony parts of the beef, such as tendon meat or hind leg meat, so that the taste is more tender and delicious after stewing.
2) When simmering, the heat should be mastered, and simmering over low heat can make the beef more flavorful and tasteful.
3) If you have enough time, you can marinate the beef for 30 minutes to 1 hour in advance, add a small amount of light soy sauce and cooking wine, and taste it in advance.
3. Stewed chicken soup with fungus:The fungus is rich in plant iron, which has the effect of nourishing blood and can help middle-aged and elderly people improve the symptoms of anemia. With chicken stew, it is not only delicious, but also can supplement protein and vitamins, enhance physical fitness, improve immunity, and is suitable as a nutritional supplement for middle-aged and elderly people.
Ingredients: 500 grams of chicken (preferably old hen or lean chicken); 30 grams of dried fungus; 3 slices of ginger; 1 green onion; cooking wine 2 tablespoons; Salt to taste; Water to taste;
Steps:1Chicken Processing: Wash the chicken and cut into cubes for later use. If using whole chicken, it's best to cut the chicken into chunks to absorb the flavor.
2.Soak the fungus: Soak the dried fungus in warm water for 20 minutes until soft, then wash and drain for later use.
3.Stir-fry ginger and shallots: Add an appropriate amount of cooking oil to the pot, add ginger slices and green onions, and stir-fry over low heat until fragrant.
4.Stewed chicken broth: Put the chicken pieces into the pot, add an appropriate amount of water, add cooking wine, bring to a boil over high heat, skim off the foam, turn to low heat and simmer.
5.Add the fungus: When the chicken is stewed until it is seven or eight ripe, add the soaked fungus and continue to simmer until the chicken and fungus are fully cooked.
6.Seasoning: Add an appropriate amount of salt according to personal taste and season to taste.
7.Remove from the pot: After simmering, pour the chicken broth into a bowl, sprinkle with a little chopped green onion for garnish, and serve.
Tips: 1) Choose old hen or lean chicken stew to make chicken soup, which has a more delicious taste and richer soup.
2) When stewing chicken soup, you should control the heat well, and simmer over low heat to make the soup more mellow.
3) Fungus is rich in nutritional value, and adding fungus to the soup not only adds to the taste, but also increases the nutritional value of the soup.
4. Scrambled eggs with celery:Celery is rich in vitamin C and iron, which has the effect of promoting the absorption and utilization of iron, and helps to improve anemia. Eggs are a high-quality protein food, rich in protein and various essential amino acids, which can provide the nutrients needed by the human body and enhance physical fitness. Scrambled eggs with celery are simple and easy to make, not only fragrant, but also nutritious, suitable for the daily consumption of middle-aged and elderly people.
Ingredients: 3 eggs; celery 200 grams; Ginger to taste; Garlic to taste; Salt to taste; Light soy sauce to taste; Edible oil to taste;
Steps:1Prepare the ingredients: Wash the celery, remove the old stems and cut into small pieces for later use. Mince the ginger and garlic and set aside. Beat the eggs and set aside.
2.Stir-fry celery: Add an appropriate amount of cooking oil to a hot pan, add minced ginger and minced garlic and stir-fry until fragrant, then add the chopped celery segments and stir-fry until the celery is soft.
3.Scrambled eggs: Push the scrambled celery to the edge of the pan, leave space, pour in the beaten egg liquid, wait for the egg liquid to solidify slightly, quickly chop and stir well with a spatula, and scramble until the eggs are completely cooked.
4.Seasoning: Add an appropriate amount of salt and light soy sauce, season according to personal taste, and continue to stir-fry evenly.
5.Remove from the pan: Stir-fry until the celery and eggs are fully integrated and the color is uniform, then remove from the pan and serve.
Tips: 1) When stir-frying celery, the heat should be moderate, avoid over-frying, to maintain the tender taste of celery.
2) When scrambling eggs, add a little pepper or chopped coriander according to personal preference to increase the taste.
3) After pouring the egg mixture into the pan, do not stir immediately, wait for one side to solidify slightly before stir-frying, which can make the scrambled eggs more tender.
To sum up, it is very important for middle-aged and elderly people to choose appropriate iron supplements in their daily life. By ingesting iron-rich foods, such as spinach, pork liver, beef, eggs, sauerkraut, etc., you can effectively replenish the iron needed by the body, improve the level of qi and blood, and prevent the occurrence of anemia. In addition, a reasonable diet and moderate exercise are also important factors in maintaining health. Therefore, middle-aged and elderly people can maintain a good physical condition, maintain mental happiness, and enjoy a happy and healthy life in old age by eating the above-mentioned recommended "iron supplements".