Breakfast is the most important meal of the day. It is best to eat within one hour after getting up, and the best time to eat breakfast is from 7: 00 to 9: 00 in the morning, because our stomach is most active at this time and can absorb nutrients.
Share breakfast, drink fruits and vegetables a day, add boiled eggs, add whole wheat sandwiches or whole wheat steamed bread. Every other day is to drink hot bean rice slurry soup with lettuce and fruit hand rolls or fruit and vegetable sandwiches. Li Jing soup with comprehensive nutrition is considered as the best drink for breakfast.
How to make nutritious hot bean rice slurry in one minute? Why does it take only one minute to do it for 30 days? Let's learn about nutrition collocation together.
What is hot bean rice paste?
Hot bean rice slurry is made of cooked beans, rice, roots and so on. , and then heat the water. Drinking a cup in the morning is nutritious and full.
Warm stomach essence soup: pumpkin, tremella and soybean meal.
Nutritional summary of pumpkin tremella soybean milk: pumpkin is equivalent to staple food, and nutrition is equivalent to brown rice. Tremella provides nutrition equivalent to vegetables, and soybeans supplement protein.
Li Jing and Tang Can together provide rich dietary fiber for the intestines and stomach, regulate blood sugar, and also produce "beneficial bacteria", which is a nutrient that can promote the growth of beneficial bacteria in the intestines.
Pumpkin is full of treasures, pumpkin skin contains pigeons, pigeons are an antioxidant, rich in dietary fiber, and pumpkin seeds contain pumpkin seed element.
Tremella, known as the "civilian bird's nest", is rich in colloid and hyaluronic acid, which has a good effect on girls' skin, not only supplementing collagen, but also removing spots.
Now focus, focus, focus!
Hot bean rice soup needs the following ingredients-
1. Cooked beans: soybeans, black beans, red beans, chickpeas, etc. (Pick any one).
2. Rice: brown rice, black rice, Redmi, yellow rice, quinoa, etc. You can choose one to cook, or you can mix it with miscellaneous grains to cook together.
3. Rhizomes: sweet potato, purple potato, yam, pumpkin, etc.
4. High-fiber nutritious foods: tremella, auricularia, etc.
PS: Not all the above four categories are needed, but it is suggested that there must be a combination of beans and rice, which can improve the absorption rate of protein by 40%.
Then heat the boiling water to twice the position of the ingredients, and then beat it with an ultra-high-speed mixer for about 1 minute, and you can drink the hot full-nutrition bean rice slurry.
"I used too many ingredients to cook this dish, so I decided to give it up."
-Is that your voice now?
If I gave you a picture and told you that it only took me half a day to mix all the ingredients of a month's bean rice paste, and then I could let the whole family drink hot rice paste for one minute every day, would you still be willing to study?
Make it in advance, mix it with good beans rice paste ingredients, and pack it according to the number of family members.
Put a box of ingredients in the freezing area. If you need to make hot rice paste in the morning, take it to the frozen area one night in advance to thaw, and heat the water directly in the morning.
How to quickly prepare these soy rice paste ingredients?
Painting focuses on the process:
1. beans (such as soybeans, black beans, red beans, chickpeas, etc. )
Wash it first, then put it in a fresh-keeping box and soak it in water (twice as much as beans), and put it in the refrigerator for about 10~ 12 hours until the sprouts of beans swell into pigeon breasts.
Note here: water should be used well, not tap water, because tap water not only contains chlorine, but also many other impurities, which affect the nutrition of soybeans. Small molecular water containing beneficial minerals filtered by small molecular water machine is clean and easy to be absorbed by food and human body.
Moreover, after soaking for more than 8 hours, the enzymes inside can be started, and the nutrition of macromolecules can be transformed into small molecules, and protein can be transformed into amino acids. So at this time, its nutrients and enzyme content are the highest. At this time, it not only tastes good, but also is convenient for human body to digest and absorb.
2. Does the soaked water need to be poured out? Teacher Chen usually pours out the soybean water and keeps half of the water containing anthocyanins, such as black beans, then puts the beans into the rice cooker and adds the same amount of good water to cook (about 30 minutes).
3. The boiled soybean milk water is nutritious and can be directly drunk or directly used to make a cup of soybean milk. Then cool and package the beans, put them in a 0.25L fresh-keeping box, or pack them with its ingredients.
Note: For cooked soybeans and black beans, it is recommended that one person eat two full spoons (western spoons) at a time, about 50g, which is equivalent to 1g protein. Women with hyperplasia of mammary glands suggest that soybeans should not exceed two servings a day (because soybeans are rich in phytoestrogens). Freeze in the refrigerator, take it out the day before use and put it in the refrigerator for use at any time.
Tips: It's critical. Many babies say that the soymilk machine used at home can directly cook raw beans into hot soymilk. You should pay attention to such a baby. Raw beans contain trypsin and saponin, which is a toxic substance. Improper consumption can cause gastrointestinal discomfort and even nausea and vomiting. However, the boiling point of soybean milk machine is not enough, which is easy to cause false boiling and can't cook raw beans thoroughly, so this is also the reason why many people drink soybean milk and have flatulence.
Make good use of fresh-keeping boxes and turn refrigerators into supermarkets.
Tips: Of course, the material of the crisper is very important. The fresh-keeping box is made of top-grade medical-grade materials, and the lid is made of rubber strip, which is seamless and has a very good fresh-keeping effect. It is also the favorite of Michelin chefs.
As soon as the refrigerator is opened, it is full of boxes of fresh food. Grains, nuts, beans and fruits and vegetables of various colors are discharged in an orderly manner, just like a small whole food grocery store. When you are greedy, grab a few nuts casually, or take two or three kinds of ingredients to juice and beat, which can become delicious at any time.
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How to prepare rice
Such as brown rice, black rice, Redmi, yellow rice and quinoa. (You can choose one to cook or mix it with miscellaneous grains rice)
1. Soak the rice in good water for about 3-4 hours after washing.
Knowledge point: Why should brown rice be soaked in water first? Wake it up. Because the germ and bran of white rice have been removed, it can be said that it is dead rice. In contrast, whole grains such as brown rice, black rice and quinoa rice are nutritious "sleeping rice". Before eating, we woke up full of energy and accepted the vitality of Dougu.
Note: The hottest rice in bean rice paste is pure brown rice (such as brown rice and soybean milk), pure black rice (such as making black five treasures Li Jing soup), or mixed coarse grain rice (such as brown rice, black rice, Redmi, yellow rice, quinoa, oats, etc.) which is soaked and then mixed with black beans and soybeans to make bean rice paste).
2. Does the soaked water need to be poured out? Generally, the brown rice water is dumped, and half of the water containing anthocyanins such as black rice and Redmi is reserved. Then, put the rice into the rice cooker and cook it with water as cooking (about 30 minutes).
3 then cool the rice and put it in a 0.25L fresh-keeping box, or it can be packaged with its ingredients. Beans mixed with rice is highly recommended.
Preparation of whole food ingredient with rhizome and high fiber
Such as sweet potato, purple potato, yam, pumpkin, etc. Tremella fuciformis and Auricularia auricula contain high dietary fiber to promote gastrointestinal peristalsis.
1 Rootstock can be steamed with seeds and washed first (it can be scrubbed with Tang Bao and scouring pad).
2 tremella (tremella), auricularia auricula, etc. If it is dry, soak it in advance.
3 put the washed ingredients into a steamer and steam them (remember to distinguish them from beans and rice, and don't add water to the ingredients)
Note: Pumpkin, yam, fungus and other ingredients can be steamed together to save time.
Steamed pumpkin with seeds and cooked tremella.
Steamed yam with skin.
Steamed sweet potato with skin.
4? Then cooling and subpackaging, or subpackaging with its components.
Suggestion: 0.55L can give a family of two a whole box of bean rice paste, and three people can use1.0L.
It only takes a short time to prepare breakfast for a month. Every day, my family and husband will drink a cup of this nutritious soup, which makes my work more energetic and my family more and more happy. Let's act quickly.
Best for drinking in winter.
Hot bean rice paste-Heiwubao (one person)
1. Black beans-rich in amino acids, known as the first miracle of anti-cancer. In addition, it can reduce wrinkles, prevent constipation and stimulate hematopoietic function. The amino acid content is twice that of meat and three times that of milk.
2. Black rice-"There are amino acids in rice that are not found in beans, and there are amino acids in beans that are not found in rice". Black rice has the function of tonifying kidney. Black rice can scavenge free radicals, improve iron deficiency anemia, resist stress and regulate immunity. And other physiological functions, flavonoids in black rice can maintain the normal osmotic pressure of blood vessels, reduce the fragility of blood vessels, prevent blood vessels from rupturing and stop bleeding.
3. Auricularia auricula-"meat in vegetarian dishes", a scavenger of heart and lungs, has the effects of benefiting qi and strengthening the body, promoting blood circulation and removing blood stasis, and can prevent and treat iron deficiency anemia; It can nourish blood and nourish skin, make skin ruddy and shiny, dredge intestines and stomach, and also help patients with hypertension.
4. Black sesame-known as "immortal food", black sesame contains a variety of essential amino acids, which can accelerate the metabolic function of human body with the participation of vitamin E and vitamin B 1; Iron and vitamin E contained in black sesame seeds are important components for preventing anemia, activating brain cells and eliminating vascular cholesterol. Most of the fat contained in black sesame is unsaturated fatty acid, which has the function of prolonging life.
5. Brown sugar-keep your body warm. Rich in iron.
Add more than half of the water. Use a good high-speed blender to break the wall and release all nutrients.
This prescription is a prescription developed by a famous doctor in Taichung that can fight colorectal cancer. Therefore, insisting on eating every day can really fight the disease ~