Rice recommends using edamame as a favorite ingredient.
Soybean also contains a lot of amino acids, dietary fiber, lecithin, soybean isoflavones, vitamin B, and rich and easily absorbed calcium, phosphorus and magnesium, which can control blood sugar and weight, and also help to lower blood pressure and cholesterol. Lecithin is one of the indispensable nutrients for brain development, and soybean isoflavone, known as natural phytoestrogen, can also prevent and treat osteoporosis. I like steamed edamame with shell and mixed with sea salt and black pepper. It is a very healthy snack or supper!
Soybean milk skin
Bean curd skin is rich in nutrition, high in protein and amino acids, and contains iron, calcium, molybdenum and other 18 trace elements necessary for human body. It contains a lot of lecithin, so it has the functions of preventing arteriosclerosis, improving vascular diseases and protecting the heart; Contains a variety of minerals to supplement calcium, prevent osteoporosis caused by calcium deficiency, and promote bone development, which is extremely beneficial to the bone growth of children and the elderly. Children can improve immunity and promote physical and intellectual development; Long-term consumption by the elderly can prolong life. Especially for pregnant women, it can not only restore their health quickly, but also increase milk. Bean curd skin also has the advantages of easy digestion and quick absorption. I like to cut the bean skin into small pieces and stir-fry it with edamame and minced garlic as a side dish. It is a good source of carbohydrates and protein.
tofu
Tofu contains many nutrients. Mainly protein, trace elements such as calcium or magnesium, riboflavin, nicotinic acid and vitamin E can not only reduce cholesterol in the body, but also contribute to the development and growth of nerves, blood vessels and brain. The calcium content of 100g tofu is 140- 160mg. Tofu is one of the foods with high protein content in plant foods, which contains 8 kinds of amino acids necessary for human body, as well as unsaturated fatty acids and lecithin which are lacking in animal foods. Tofu is rich in nutrition and contains trace elements necessary for human body, such as iron, calcium, phosphorus and magnesium. It also contains sugar, vegetable oil and rich high-quality protein, and is known as "vegetable meat". I like to cut the tofu into pieces and fry it in a frying pan or a pan until the surface is golden. Can be used as meat slices for cooking, such as three cups of tofu and Kung Pao tofu. After pressed into mud, bean curd can be mixed with turmeric powder to make the taste and shape of scrambled eggs, which is a very practical and nutritious food.
dried bean curd
Dried bean curd is made by pressing, drying and coloring bean curd. Because its water content is lower than that of tofu, its nutritional density is higher than that of rotten tofu. However, because its water content is lower than that of tofu, its relative heat is also higher, about 200 calories per100g, which is more than twice that of traditional tofu and four times that of tender tofu. Dried tofu has less moisture and high hardness, which is very suitable for cooking.
chick-pea
Chickpea is a nutrient-rich leguminous plant, which is rich in various plant proteins, amino acids, vitamins, crude fiber, calcium, magnesium, iron and other components. The content of pure protein is above 28%, fat is 5%, carbohydrate is 6 1%, and fiber is 4-6%. Chickpea contains more than 10 amino acids, of which 8 amino acids are essential for human body, and the content is more than twice that of oats. European and American supermarkets will sell many kinds of canned cooked chickpeas, and sometimes I will cook a pot of chickpeas at one time and refrigerate or refrigerate them. Chickpeas are not very heavy and delicious. I usually use chickpeas as a healthy source of protein in different dishes, or it is also suitable to make vegetable balls by mashing them.
Red lentil spaghetti
Red lentils are rich in nutrients, including protein, fat, sugar, calcium, phosphorus, iron and dietary fiber, provitamin A, vitamin B 1, vitamin B2, vitamin C and pantothenic acid. The lentil coat is particularly rich in vitamin B, and the vitamin B 1 contained in red lentils can maintain the normal functions of the heart and nervous system and maintain normal appetite. European and American supermarkets sell spaghetti made of red lentils, which is my favorite food, because it is easier to accidentally ingest too many carbohydrates in a plant-based diet. If you eat ordinary pasta, the content of cellulose and protein will be lower. Using red lentils instead of spaghetti can ensure that you can take in protein, cellulose and other nutrients as well as carbohydrates.
Plant high protein powder
Plant high protein powder is extracted from plants. Although it is a processed product, it does not mean that it is unhealthy, because although natural food contains many rich nutrients, some foods also contain allergic substances, which may cause gastrointestinal discomfort and hinder the body from absorbing nutrients. Many high-protein powders will remove allergens and factors causing gastrointestinal discomfort during processing, and completely retain the nutrition in food to help the body fully absorb protein, and completely retain the nutrition in food to help the body fully absorb protein. Therefore, plant-based high protein powder is very suitable for vegetarians who eat less in protein, or to supplement protein for lactose intolerance. When choosing plant protein powder, we should pay attention to the nutrition label, place of origin, proportion of nutrients and additives on the product packaging to ensure that the high protein powder we eat does not contain unhealthy ingredients. I like to add high-protein powder from plants to fruit juice or breakfast fruit, so as to ensure that the daily intake of protein reaches the daily standard.
Thailand rice noodle Thailand rice noodles
Carbohydrate 55g
Protein 17g
Fat 20g
Calories 439 calories
food
Thai rice noodles with 50g meatballs.
A handful of bean sprouts 35g.
Olive oil 1 teaspoon
Garlic 2 cloves
Bandoufu 150g
Appropriate shredded carrot
Peanut butter 1 tablespoon
2 cups lemon juice
Sugar-free syrup or a little sugar 1 teaspoon
Soy sauce 1 teaspoon
Appropriate amount of Chili sauce
Scallion right amount
The amount of broken flowers is appropriate.
The way of doing things
1 Soak Thai rice noodles in water for about 15 minutes. Drain the tofu and cut it into pieces. Marinate with some soy sauce for later use.
2 Pour olive oil into a frying pan, heat over medium heat, add garlic and shredded carrots, and fry shredded carrots until soft.
3 Put the tofu block into the pot, add 1 teaspoon soy sauce, and fry the tofu until golden brown.
4 Mix peanut butter, lemon juice, syrup or sugar, Chili sauce, remaining soy sauce and a glass of water in a small bowl.
5 Pour the soaked rice noodles, mixed sauce and tofu into the pot and stir fry for about 5 minutes.
6 discs, decorated with chopped green onion and peanuts!