Autumn cookbook
Autumn recipes are very comfortable in autumn. Whenever autumn comes, people begin to pay attention to their own health. Autumn should be the transitional season between spring and winter, during which people easily get angry. Let's take a look at the autumn recipes.
Autumn weekly recipes 1 autumn weekly nutrition recipes 1
Chicken and broccoli bibimbap
material
340g boneless and skinless chicken breast, cut into small pieces, 4g oyster sauce, 30ml soy sauce, 45ml vegetable oil, 2 heads of garlic, chopped, 65438 green onions +0, cut into rings, 1 20ml water, 2g black pepper, 4g sugar, half a cabbage, chopped,1small broccoli.
working methods
1. In a large bowl, pour chicken, oyster sauce and soy sauce, stir and marinate 15 minutes.
2. Use medium hot oil in a large wok or frying pan and stir-fry garlic and onion until soft and transparent. Change the fire, add chicken and marinade, and fry the chicken for 10 minutes until it is brown; Stir-fry with water, pepper and sugar; Add cabbage and broccoli and stir-fry for 10 minutes until soft. Add corn flour and stir-fry for 5 minutes until the sauce is thick.
One-week autumn nutrition diet exercise 2
Tea tree mushroom chicken sweet potato clay pot rice
material
2 cups of rice, 1 sweet potato, and appropriate amount of Agrocybe aegerita slippery chicken.
working methods
1, put the cooked Agrocybe aegerita slippery chicken aside, wash the rice, put it in a casserole and add it to the water. The water is inserted vertically with the index finger, and the water level is just up to the first knuckle. Spread peeled and diced sweet potatoes on it.
2. Cook over medium heat. When the rice is cooked, turn to low heat until the "shrimp eyes" appear and open the lid.
3. Add the chicken pieces of Agrocybe aegerita, cover the pot, and simmer slowly until you hear the sound of miles inside. Put on gloves, move the casserole so that the bottom of the casserole is heated evenly, and turn off the heat after cooking.
4. Bake for 5 minutes, then pour in the sauce of cooked chicken pieces of Agrocybe aegerita and sprinkle with chopped green onion.
Nutrition Recipe for Autumn Week: Exercise 3
Sweet potato mixed with carrot
material
Sweet potato, carrot, a little cooked black sesame, salt, sugar, chicken essence and sesame oil.
working methods
1, sweet potato and carrot are washed, peeled and processed into filaments. I use the chopping block to clean it, which is more labor-saving. I don't clean the chopping board at home, so I cut it slowly with a knife.
2. After the water in the pot is boiled, put the shredded sweet potato and shredded carrot into the pot and cook for one or two minutes until cooked. Take out and drain.
3. Put the cooked shredded sweet potato and shredded carrot into a bowl, add salt, a little sugar and chicken essence and mix well. Sprinkle a little black sesame seeds on the surface and drizzle with sesame oil.
Autumn Week Recipe 2 | Fish-flavored shredded pork |
Ingredients: pork tenderloin, black fungus, bamboo shoots, chopped pepper.
Seasoning: soy sauce, vinegar, cooking wine, sugar, sesame oil and water starch.
Exercise:
1. Shred pork tenderloin. Soak Auricularia auricula in warm water at 40℃, then wash and shred. Shred bamboo shoots. Chop onion, ginger and garlic.
2. Put the shredded pork into a bowl, add water starch and marinate for 5 minutes. Put chopped green onion in a bowl, add soy sauce, vinegar, cooking wine, sugar, salt, sesame oil, water and water starch, and stir well for later use.
3. Heat the pan and pour in the oil. When the oil is 70% hot, pour in the shredded pork and stir-fry until the shredded pork is discolored and immature. Shovel to one side of the pan with a shovel, pour in minced garlic, Jiang Mo and chopped pepper, stir-fry and mix with shredded pork.
4. Pour shredded bamboo shoots and shredded fungus, stir-fry for 2 minutes, then pour the prepared juice, stir-fry for 20 seconds from bottom to top, and take out the pot when the soup is slightly sticky.
Kung pao chicken |
Ingredients: lotus root
Seasoning: Pixian hot sauce, vinegar, sugar, salt and chicken essence.
Exercise:
1, peeled and diced lotus root, soaked in clear water for a while, and drained for later use.
2. Pour the oil into the pot. When the oil is 50% hot, add Pixian Chili sauce, stir-fry until fragrant, and add onion.
3. Stir-fry diced lotus root for 2 minutes, then pour vinegar, sugar, a little water and salt in turn, continue heating for 5 minutes, and sprinkle with a little chicken essence.
Vinegar cabbage
Ingredients: cabbage
Seasoning: lard, salt, sugar, balsamic vinegar, wet starch, chopped green onion, dried pepper and pepper.
Exercise:
1. Choose tender leaves of Chinese cabbage, shoot them with a knife after removing stems, cut them into cubes, wash them, drain them, marinate them with a little salt, and squeeze out thousands of water for later use.
2. Put salt, sugar, vinegar, chopped green onion and wet starch into a small bowl and make juice.
3. Heat the pot and put lard. When the oil is 80% hot, stir-fry the peppers in the pot, and then stir-fry the dried peppers. When the pepper is brownish red, add the cabbage, stir-fry over high fire, and then pour the juice into the pot to eat.
| Sliced eggs wrapped in beef tenderloin |
Ingredients: beef tenderloin and eggs.
Seasoning: cooking wine, soy sauce, salad oil, starch, salt, vinegar, sugar, chicken essence.
Exercise:
1. Slice beef tenderloin, pour cooking wine, soy sauce, salad oil and starch, stir well and marinate for 20 minutes. Knock the eggs into the bowl and break them. Add salt and stir for use.
2. Wash and chop the shallots. Wash and chop the red pepper after pedicle removal.
3. Pour the oil into the pot. When the fire is heated to 7 minutes, pour in the beef tenderloin and stir-fry until it changes color. Serve immediately. After cooling slightly, pour in the egg mixture.
4. After the wok is cleaned, pour the oil. When the fire is heated to 90% heat, pour in chopped green onion and red pepper, and immediately pour in egg liquid and beef tenderloin. Stir in a circle with a shovel. After the eggs are solidified, add vinegar, sugar and chicken essence, stir well and turn off the heat.
| Fish-flavored eggplant pot |
Ingredients: eggplant, chicken, fried salted fish, celery.
Seasoning: clay pot sauce, soup, minced garlic, chopped green onion, soy sauce, sesame oil.
Exercise:
1. Peel the long eggplant and wax gourd in batches, turn around and remove the tail. The first four pieces, about 12 cm long.
2. Heat the pan, drain the oil, and cook until it is about 60%. Add eggplant and melon strips and fry for about 1 minute until cooked. Pour it out and filter out the oil.
3. Use the remaining oil in the pot, add garlic, celery, pepper and steamed stuffed bun sauce to stir fry until fragrant, then add chicken essence, stir fry evenly, add Shao wine, soup, eggplant, melon strips, the above seasoning and fried salted fish, simmer for a while, add a little cornmeal and add tail oil. Put it in a clay pot, heat it until it boils, add sesame oil and chopped green onion, cover it and serve.
The third week of autumn, the first day of the recipe
Breakfast: a bowl of barley porridge, a cucumber with lotus leaves and 30 grams of medlar, served with water.
Chinese food: one red bean glutinous rice and one day lily fried meat.
Dinner: pork belly and lotus root soup, a small bowl of rice, 30 grams of medlar, served with water.
the next day
Breakfast: soybean milk 1 bowl, 2 pieces of whole wheat bread, eggs 1 piece.
Lunch: Sufu water spinach 1 serving, preserved egg mixed with tofu 1 serving, vinegar-boiled mung bean sprouts 1 serving, and rice 1/2 bowls.
Dinner: 1 fried fenugreek, 1 fried shrimp and melon, 1 cucumber yuba, 1 small bowl of red bean porridge.
the third day
Breakfast: 1 steamed waxy corn, 1 poached eggs, 1 cup of milk.
Lunch: 1 bowl of tomato beef noodles, 1 small dish of shredded kelp and carrots.
Dinner: 1 bowl of bean sprouts and fish balls soup, 1 vegetable fried loofah, 1 baked sweet potato.
The fourth day
Breakfast: 1 boiled eggs, 1 slice of toast, half a banana, 1 cup of black coffee or tea.
Lunch: yogurt 1 cup, 2 salty biscuits, black coffee or tea 1 cup.
Dinner: 2 sausages, boiled broccoli 1, about 5 grapes, half a banana, half a cup of vanilla ice cream, black coffee or tea 1 cup.
Fifth day
Breakfast: black coffee or tea, 1 to 2 packets of sugar or equivalent flavoring agent, 1/2 grapefruit or grapefruit juice, 1 slice of toast and 1 tablespoon of peanut butter.
Lunch: 1/2 cups of tuna, 1 slice of toast, black coffee or tea, plus 1 2 packets of sugar or equivalent flavoring.
Dinner: 3 ounces of lean meat or chicken, 1 cup of green beans or green beans, 1 cup of carrots, 1 cup of apples, 1 cup of vanilla ice cream.
sixth day
Breakfast: 1 bowl of red bean and rice porridge, 1 plate of refreshing side dishes, 1 handful of longan or jujube.
Lunch: 1 scrambled eggs with tomatoes, 1 edible fungus mixed with celery, 1 oily cabbage, 1/ bowl of rice.
Dinner: 1 spinach, pig blood and bean curd soup, 1 fried potato shreds, 1 cold cabbage heart.
Staple food: auricularia auricula
Seventh day
Brunch: sausage, minced meat eggs with vegetables, bamboo shoots, tofu, tomato eggs and braised chicken legs.
Dinner: tea eggs, hot dishes, Mexican chicken wings.
After reading so much, everyone may have their own ideas about the recipes for fitness and weight loss in autumn. Then quickly customize your own weight loss and health care diet.
Principles of healthy eating in autumn
1, do not overeat.
In autumn, most people tend to eat too much because of the pleasant climate and abundant food. What are the healthy vegetables in autumn? Eating too many calories will turn into fat accumulation, which will make people fat. Autumn diet, we should pay attention to the right amount, can not indulge appetite, eat and drink.
It is recommended to eat some high-protein foods, such as duck, loach, fish, lean meat, seafood, etc., which have the functions of clearing away heat and relieving summer heat and tonifying, and can be safely eaten.
2. Eat less irritating food
In autumn, you should eat less irritating, spicy and spicy food, such as pepper. What are the healthy vegetables in autumn? In addition, it is necessary to avoid the accumulation of various damp and hot gases. All spicy food has the function of emitting, so we advocate eating some spicy food, such as celery.
3, diet should not be cold
As the weather turns from hot to cold in autumn, the physiological metabolism of human body changes to adapt to this change. Pay special attention to diet not to be too cold. Cold food can easily lead to indigestion and various digestive tract diseases.
Secondly, after a long trip to Xia Hou, people's physical exertion is very high, especially some elderly people, most of whom have weak spleen and stomach. What are the vegetables for autumn health? Therefore, when choosing food, it should not be too cold, such as watermelon, pear and cucumber. Its taste is cold, eating more may hurt the spleen and stomach, so eat less.
4, should avoid too dry food.
Traditional Chinese medicine health knowledge believes that bitter and dry products are easy to hurt body fluids and consume gas. Autumn dryness is in season, the lungs are fine and dirty, and it is susceptible to autumn dryness.
Many chronic respiratory diseases often recur or worsen in autumn. What are the healthy vegetables in autumn? Therefore, dry foods, such as some fried foods, should be avoided in autumn diet.
5. You can eat summer food
Generally speaking, it is very beneficial to drink mung bean soup and eat lotus seed porridge and mint porridge. What are the healthy vegetables in autumn? Eating more fresh fruits and vegetables can not only meet the needs of the human body, but also supplement the potassium lost through perspiration.