Winter has arrived, the cold season, the temperature plummets, and all ages need to take special care of their bone health. In cold climates, the elderly and children are more likely to slip and fall and cause fractures, so one of the key points of health care after the cold is to "nourish bones and protect bones". By adding calcium-rich foods to your daily diet, you can effectively nourish your bones, prevent osteoporosis, and ensure that your family is strong and healthy.
Dry tofu poured with oil
Ingredients: 400 grams of dried tofu, 1 coriander, appropriate amount of oil and salt, 1 green onion, 1 slice of ginger, 2 cloves of garlic, 1 tablespoon of light soy sauce, 1 teaspoon of chicken essence, appropriate amount of water starch.
Steps: 1. Prepare the required materials, wash the coriander, and the dried tofu is best used from the Northeast, which is strong and not fragile.
2. Cut the dried tofu into strips the width of leek leaves.
3. Cut the green onion into shredded green onions, mince the ginger and garlic, cut the coriander into small pieces, cut the dried chili peppers in half along the length, and do not have the chili seeds.
4. Add water to the pot and bring to a boil, blanch the dried tofu strips, boil for 1-2 minutes after the water boils, remove the dried tofu, drain and set aside. Blanching dried tofu can remove the beany smell.
5. Heat a little oil in a pot, add minced ginger and garlic and stir-fry until fragrant.
6. Add the dried tofu, pour in a bowl of water, then add light soy sauce, chicken essence, salt, bring to a boil, pour in an appropriate amount of water starch to thicken, heat over high heat until the soup becomes viscous, turn off the heat.
7. Pour the dried tofu into a deeper plate, put the shredded green onion on the dried tofu, then put the dried chili pepper on the shredded green onion, and sprinkle the coriander on the plate.
8. Add oil to the pot and heat it, heat the oil until it smokes, pour the hot oil on the chili peppers and shredded green onions, and a dish with full color and flavor is ready.
FennelStir-fried taro with coriander
Ingredients: 300 grams of taro, fennel, ginger, green onion, garlic, salt, dried red pepper, appropriate amount of cooking oil.
Steps: 1. Peel and cut the taro, steam it in the pot, take it out and set aside, and cut the fennel into sections for later use.
2. Heat the oil in a pan, add the green onion, ginger, garlic and dried red pepper and stir-fry until fragrant. Add the taro strips and stir-fry until the surface is slightly golden brown. Add fennel and stir well, add salt to taste, and fry until the taro is cooked and soft, and then it can be removed from the pot.
Stir-fry 1,000 pieces of green garlic
Ingredients: 3 stalks of green garlic, 1 sheet of 1,000 sheets, appropriate amount of oil and salt.
Steps: 1. Add a little salt to the pot water, put the thousand sheets into the pot and blanch for two minutes, then remove and set aside.
2. Heat the pan with an appropriate amount of oil, add 1,000 slices and put them in the pan and stir-fry twice.
3. Add the prepared green garlic to the pan and stir-fry twice.
4. Add a little salt to taste after slightly discoloring, and stir-fry evenly.
Quail eggs with mushroom meat foam
Ingredients: shiitake mushrooms, raw quail eggs, chives, red peppers, minced meat, oyster sauce, salt, cooking wine, light soy sauce, dark soy sauce.
Steps: 1. Cut off the root of the washed shiitake mushrooms, place them on a plate, beat a quail egg into each shiitake mushroom, and sprinkle a layer of marinated minced meat on top (the minced meat is stirred evenly with light soy sauce, dark soy sauce, cooking wine, and sesame oil).
2. Put it in a pot and steam it over high heat for 15 minutes, then sprinkle some shallots and red pepper crushed for garnish.
Stir-fried chiba tofu with celery and shiitake mushrooms
Ingredients: 2 slices of celery, 4 shiitake mushrooms, 1 piece of Chiba tofu, 1 tablespoon of light soy sauce, appropriate amount of oil and salt.
Steps: 1. Cut the celery diagonally into slices; Cut the mushrooms in half into slices for later use; Chiba tofu is cut into slices the same size as shiitake mushrooms.
2. Boil the pot water, add a little salt and oil, blanch the prepared celery slices in the pot for two minutes, then remove and set aside.
3. Heat a pan with a little oil, spread the Chiba tofu slices in the pan, fry on both sides until slightly yellowed, and then put out for later use.
4. Heat the pan with an appropriate amount of oil, add the mushroom slices into the pot and stir-fry twice, then add the chiba tofu slices into the pot and stir-fry a few times.
5. When stir-frying, add 1 teaspoon of light soy sauce and stir-fry evenly, add water and simmer for two minutes to absorb the flavor.
6. Add the prepared celery slices into the pot and stir-fry a few times, and finally add an appropriate amount of salt to taste and stir-fry evenly.
Red dates, corn, carrots, pork rib soup
Ingredients required: pork ribs, cooking wine, corn, carrots, red dates, goji berries, salt.
Steps: 1. Chop the pork ribs into small pieces, wash them several times, then put cold water into the pot, add a spoonful of cooking wine, and boil over high heat. When the foam appears, skim it off with a spoon, then remove the ribs and wash them with warm water.
2. Put pork ribs, corn cubes, carrot cubes, and red dates in the casserole, then add an appropriate amount of hot water and bring to a boil over high heat. Then reduce the heat and simmer for an hour and a half.
3. Finally, add salt to taste, then add wolfberries, turn to high heat and cook for two minutes, and then you can get out of the pot.
Sautéed shrimp with snow pea fungus
Ingredients: shrimp, snow peas, fungus, red pepper, egg white, cooking wine, salt, light soy sauce, white pepper, oil.
Steps: 1. Prepare the ingredients, wash the shrimp, dry the water with a kitchen paper towel, add a little egg white, cooking wine, salt, white pepper and mix well, and marinate for a while. Wash the snow peas and remove the tendons from both sides; After soaking the fungus in warm water, clean it; Put the snow peas and fungus into a pot of boiling water, blanch for 1 minute, scoop up the cold water, control the moisture and set aside. Wash the red pepper and cut it into small pieces for later use.
2. Heat the oil, put in the shrimp and fry over medium heat until cooked.
3. Add snow peas, fungus and red pepper, stir-fry over high heat, and finally add salt and light soy sauce and stir-fry well.
Black beans, yams, soy milk
Ingredients: black beans, soybeans, yams, rock sugar.
Steps: 1. Clean the black beans and soybeans, and soak them in water for two hours.
2. Peel and wash the yam and cut it into small pieces.
3. Then put black beans, soybeans, yams, and rock sugar into the wall breaker, and then add an appropriate amount of water, not higher than the water line. Cover the lid and order the soy milk function. When the program is over, it is ready to be poured out and eaten.
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Reminder:Of course, in addition to the intake of high-calcium foods, we should also pay attention to outdoor activities, sunshine and vitamin D supplementation to promote the absorption and utilization of calcium in an all-round way, so as to truly achieve bone health and prevent problems. While enjoying the food, remember that a balanced and varied diet is the way to health!