Ingredients: half a chicken leg, 50g sweet potato, 5g shredded Chinese cabbage, carrot 10g, green beans 10g, corn 10g, ham 10g, 20g brown rice, 40g white rice, millet 10g, and boiled water 60c.

Seasoning: a little salt, a little black pepper, olive oil 1-2 drops.

Exercise:

1。 Wash the chicken legs, peel them, remove the bones and cut them into pieces; Peel the sweet potato and cut into pieces; Peel carrots and cut them into cubes; Dice the ham; Spare.

2。 Wash brown rice, white rice and millet, put them in an iron bowl and add 60c.c Soak shredded Chinese cabbage in water to soften, squeeze out the water and put it on white rice. Add chicken legs, sweet potatoes, diced carrots, green beans, corn and diced ham into an iron bowl in turn. Add a little salt and black pepper to taste, and finally add 1-2 drops of olive oil, put it in an electric rice cooker and steam it with water in the bottom pot.

Common sense:

Sweet potato is an alkaline food, rich in fiber, which can not only increase satiety, but also promote gastrointestinal peristalsis and fecal excretion. Brown rice is also rich in fiber, which helps to defecate and prevent constipation. Chinese cabbage is a food with low calorie and high dietary fiber, which can also increase satiety.

Second, sweet potato soup

Ingredients: sweet potato 100g, cauliflower 50g, boiled water 1.5 bowl, white powder 1 spoon.

Exercise:

1。 Wash the sweet potato, peel it, cut it into pieces, and steam it in an electric cooker. Take it out and mash it in a blender. Wash cauliflower and cut it into small flowers for later use.

2。 Boil the water, add cauliflower and cook for 2 minutes, then add sweet potato paste and cook for 30 seconds. Turn off the heat. Add 20c to the white powder. Mix the water well and add it to the soup, then make it into a paste.

Common sense:

Sweet potato is rich in β -carotene and amino acids, which can improve the antioxidant effect of human body.

Broccoli contains chromium, which can stabilize blood sugar. It also contains high antioxidant substances such as vitamin C and selenium, which can improve the antioxidant effect of human body. At the same time, due to high moisture content and low calories, it is easy to feel full. Eating with sweet potato paste not only increases satiety, but also has the effect of skin care.

Third, sweet potato porridge (nutritious breakfast)

Ingredients: 2 sweet potato fine roots, appropriate amount of rice, appropriate amount of water, and a few drops of cooking oil.

Exercise:

1。 Prepare the materials, wash the sweet potato, peel and cut into pieces, wash the rice and soak it in water for a while.

2。 After boiling water in the pot, drop a few drops of oil, cook rice in the soaked fire, and pour in diced sweet potatoes.

3。 Then turn the fire on, turn it down, and stir fry from time to time. In about 20 minutes, the porridge is cooked and the melon is soft.

Common sense:

Sweet potato porridge has the effects of promoting fluid production, quenching thirst, relieving alcoholism and lowering blood pressure. It is suitable for chronic alcoholism, common cold and fever, headache and polydipsia, facial flushing, dry stool, dysentery, summer heat injury and polydipsia, hypertension, dizziness and red eyes.

Fourth, steamed eggs with shredded chicken and sweet potato.

Ingredients: chicken leg 30g, sweet potato 20g, edamame 1 0g, egg1,boiling water 60℃.

Seasoning: a little salt, a little pepper.

Exercise:

1。 Wash chicken legs, peel and shred, wash sweet potatoes, peel and shred, and wash edamame for later use.

2。 Beat the eggs in a bowl until they are slightly scattered. Add shredded chicken, shredded sweet potato and edamame, add boiling water and mix well, then add salt and pepper to taste. Put it in a rice cooker and steam it in a bottom pot.

Common sense:

Sweet potato contains collagen and mucopolysaccharide, which can prevent arteriosclerosis, maintain blood vessel elasticity and protect blood vessels. Steamed eggs made of sweet potatoes, chicken and eggs are not only nutritious and delicious, but also take care of beauty.

Five, sweet potato oat milk

Ingredients: 50g sweet potato, oatmeal, low-fat milk.

Seasoning: sugar 1 teaspoon (added according to personal taste).

Exercise:

1。 Wash, peel and cut sweet potatoes. Soak oatmeal in clear water for 10 minute, and then steam it with sweet potato in an electric rice cooker for later use.

2。 Put the steamed sweet potato, oatmeal, low-fat milk and sugar into a blender and mix well.

Common sense:

Oatmeal is rich in fiber. Soluble dietary fiber β -glucan is a long-chain glucose molecule, which can lower cholesterol and reduce the occurrence of cardiovascular diseases and strokes. Eating with sweet potatoes with high fiber content not only tastes good, but also increases satiety, promotes defecation and helps to lose weight.

Six, sweet potato milk

Ingredients: 50 grams of sweet potato and 30 grams of milk.

Exercise:

1。 Wash and peel sweet potatoes, cut into thin slices and put them in water to remove astringency.

2。 Put the sweet potato in a pot and add some water to boil. After boiling, turn to low heat and cook until soft.

3。 Grind it into mud while it is hot, add 30 grams of milk and cook it slightly.

Common sense:

Milk is rich in calcium, which can help people burn fat and promote the body to produce more enzymes that can degrade fat. So, if you want to lose weight, please drink milk every day.

Seven, sweet potato ginger soup

Ingredients: a sweet potato, some ginger slices, red dates 10 or more, some pearl dumplings (pearl yuanxiao is also acceptable), appropriate amount of brown sugar and water.

Exercise:

1。 Peel the sweet potato and cut into pieces, and slice the ginger.

2。 Put water in the pot, put sweet potato pieces, ginger slices, red dates and pearl jiaozi (if the pearl jiaozi is put in early, put it in 5 minutes before turning off the fire), and turn the fire down for 30 minutes after the fire starts.

3。 Add brown sugar according to your own taste when eating.

Common sense:

We usually feel spicy when we eat ginger. Ginger is an essential oil component rich in raw ginger, which can increase calorie consumption. After heating, most of the gingerol in ginger is converted into ginger essential oil, and its heat preservation effect can last for 3 hours.