In fact, with the growth of age, there will be more and more troubles and thoughts in life, and even the dietary belief has changed from "what you like to eat and live short" to paying more attention to health.
Occasionally vegetarian:
Vegetarian superstar:
Super food refers to foods with high nutritional value, high antioxidant components such as VC and low calorie, such as quinoa, chickpeas, lentils, broccoli, turmeric powder and medlar. This concept originated in the United States and Canada in the1980s, and was originally used by doctors engaged in dietotherapy.
Emmmm, once food is associated with doctors, it always feels different, so many people will have ambivalence about "super food": although everyone knows that it is good for health, delicious food is the first attraction of food. People eat not only for nutrition, but also for the enjoyment of taste. After eating a healthy and boring salad for the nth time, it is very likely that I will suddenly rebound to all kinds of delicious and unhealthy foods, "I want to eat fried things!" I want to eat high-carbon water! "
Where is the solution? Let's get these delicious and simple recipes. We will try our best to develop some recipes we like, and everyone can cook all kinds of super foods. Stay tuned!
Quinoa 0 1
This ancient crop is rich in protein.
It's been red and purple recently.
As a carbohydrate-rich food
It rarely embodies the characteristics of total nutrition.
Quinoa asparagus salad
"ingredients"
Quinoa150g
50g of soft pomegranate seeds
Asparagus 1 mini bar
50g almonds
Watercress 50g
50g soft cheese (whey cheese or cottage cheese).
Pomegranate syrup15ml
Extra virgin olive oil15ml
A little sea salt and a little black pepper.
"method"
Wash 1- quinoa, put it in a small pot, add 150 ml water, bring it to a boil, simmer 12 minutes until it is completely soft, turn off the fire, simmer for 5 minutes, let quinoa continue to absorb water, and then let it cool.
2- Put pomegranate syrup, sea salt, extra virgin olive oil and 30ml water into a small bowl and mix well. Add half to the cooled quinoa rice and stir well, and keep the other half.
3- Wash asparagus, peel it, remove its old roots, blanch it in boiling water pot 1 min, take it out, cool it with cold water, and drain it for later use; Wash watercress and take out tender leaves; Chop almonds.
4- Add asparagus, quinoa rice and watercress to a large bowl, sprinkle with chopped almonds, soft pomegranate seeds and chopped soft cheese, and finally pour in the remaining salad juice and chopped black pepper.
Qiyazi 02
α -linolenic acid (a kind of ω- 3) contained in eggplant.
It is one of the most prominent plant components.
At the same time, the content of calcium is also quite high.
For vegetarians,
It is a rare good ingredient.
-Coconut Chiako Dried Apricot Potato Ball-
"ingredients"
Potatoes1(200g)
30 g flour
Chiako 30 g
Coconut oil15ml
200g dried apricots
Coconut sauce100g
"method"
1- Wash potatoes, put them in a boiling pot and cook them until they are fully cooked, peel them and press them into a paste.
2- chop dried apricots; Chieko soaked in water and drained.
3- Add mashed potatoes, dried apricots, chia Tzu, coconut oil and half coconut juice to mashed potatoes, add flour, knead into dough, and then divide into small portions and knead into balls.
4- Heat the oil in a deep pot over medium heat. When it is 70% hot, add potato balls and fry until golden brown. Take out, drain, and wrap the remaining coconuts.
Pumpkin 03
Don't look at pumpkins.
It can not only provide natural sweetness.
It is also rich in nutrition.
Not only has the dietotherapy effect of controlling blood sugar and lowering blood pressure
It can also provide rich calcium.
-quinoa pumpkin soup-
"composition"
Pumpkin 200 grams
50 grams of white quinoa
Qiyazi 15g
5 grams of pumpkin seeds
Onion 1
Sugaotang 1 bowl
Parmesan cheese 1 small pieces
Cream 100 ml
Olive oil15ml
A little sea salt and a little black pepper.
"method"
1- Peel the pumpkin, cut the red onion into small pieces, mix well with olive oil and a little sea salt, put in a baking tray, spread pumpkin seeds on one corner of the baking tray, and bake in an oven preheated to 200℃ 15 minutes.
2- Keep the roasted pumpkin seeds, put the pumpkin pieces, white quinoa and red onion into the pot, add vegetarian soup and 1 bowl of water, and cook on low heat until the soup is reduced 1/4, and the pumpkin is soft and rotten.
3- Put the cooked soup into the food processor and stir until it is smooth, then put it back into the cooking pot and heat it to the required concentration with low fire.
4- Add whipped cream and cook for 3 minutes, add sea salt and chopped black pepper, pour into the soup bowl, and finally sprinkle Chia Tzu and pumpkin seeds. Rub parmesan cheese into crumbs with a grater and sprinkle it on the soup.