In the pursuit of healthy eating, it is especially important to have affordable and nutritious ingredients. The five dishes, tofu, pumpkin, white radish, sweet potato and spinach, are ideal for their low-fat, low-calorie and high-nutrient properties. These ingredients are not only close to the people, but also inGastronomyThe preparation process is quite convenient and suitable for various cooking methods, which can not only cook a variety of delicious dishes, but also meet the needs of a healthy diet.
Tofu is a simple, economical and nutritious food. It is rich in premiumProteins, calcium, andVitamins, low fat and low calorie, helps maintain satiety while controlling calorie intake. Tofu can be used in a variety of dishes and can be cooked in a variety of ways, such as stir-frying, boiling, stewing, etc., and is easy to pair with other ingredients.
1.After the tofu is cut into cubes, a layer of starch is applied to the surface so that it is evenly coated with a thin layer of starch.
2.Pour into a saucepan to tasteVegetable oilCook until 6-7 hot, put in the starched tofu cubes, fry on both sides until golden brown and crispy, then remove and set aside.
3. Start another pot, leave a little base oil, add the green onion, ginger and garlic and stir-fry until fragrant.
4.Add an appropriate amount of light soy sauce, sugar and water to a boil, add the fried tofu cubes and simmer for a few minutes.
5. Season and enjoy.
Pumpkin is a rich inVitaminsA, C and fiber ingredients, and low in calories. It has a soft texture and a sweet taste, which is suitable for cookingDessertsor cooked as a dish. Pumpkin can be stir-fried, stewed, or boiled with a variety of ingredients, or it can be made into soup or steamed.
1. Peel the pumpkin, cut it into small pieces, and steam it in a steamer.
2. Add minced green onion and ginger, salt, starch and cooking wine to the pork filling and stir well to make the filling.
3. Mash the steamed pumpkin into a puree and stir well with the meat filling.
4. Prepare the dumpling wrappers, wrap the pumpkin filling into the dumpling wrappers and cook until cooked.
5. Prepare the seasoning, add balsamic vinegar after the steamed dumplings are out of the pot, and pour them on the steamed dumplings.
White radish is highly nutritious and containsVitaminsc. Cellulose and trace elements, etc. It aids digestion and metabolism, while enhancing taste and adding flavor to dishes. White radish can be cooked into stir-fries, stewed soups, porridge and other ways.
1. Wash the brisket and cut it into pieces, put it in hot water and blanch it.
2. Peel and cut the white radish into cubes for later use.
3. Add water to the pot, add the brisket, ginger slices, green onions, cooking wine, and cook until the beef changes color.
4. Remove the brisket and drain.
5. Prepare the stew pot and stack it with white radish cubes and beef brisket.
6. Put the stew pot into the steamer and steam for about 2 hours.
7. Take out the stew pot and add salt to taste.
Sweet potatoes are low-fat, high-fiber, and rich in a variety of varietiesVitaminswithMineralsingredients. It can be used as:Staple foodIt provides the body with the carbohydrates it needs, and at the same time has the effect of improving satiety. Sweet potatoes can be cooked in a variety of ways, such as boiled, fried, baked, and can also be madeDessertsor pastry.
1. Cut the chicken wings with a knife on both sides and marinate them for a while with salt, black pepper, starch, etc.
2. Prepare the baking plate, put the marinated chicken wings into the baking plate and bake in the oven until golden brown and crispy.
3. Cut the sweet potato into cubes and mix well with olive oil, honey, light soy sauce, minced ginger and cooking wine.
4. Put the mixed sweet potato pieces into the baking plate and bake them together with the roasted chicken wings until soft and glutinous.
Spinach is rich in iron, fiber, and many moreVitaminswithMinerals。It is a low-fat, low-calorie, high-nutrient ingredient that helps boost immunity and maintain cardiovascular health. Spinach can be cooked into stir-fries, soups, salads, and other forms, and can also be paired with othersVegetablesSimmer together.
1. Wash the spinach, blanch and drain for later use.
2. Heat oil in a pot, add minced garlic and stir-fry until fragrant.
3. Add spinach and stir-fry evenly.
4. Add an appropriate amount of salt and light soy sauce to taste.
In short, incorporating nutritious ingredients such as tofu, pumpkin, radish, sweet potatoes and spinach into your daily diet will not only meet your body's needs, but also be affordable, convenient and easy to make while enjoying delicious food and staying healthy.