With the increase of age, the physical function of middle-aged and elderly people gradually declines, especially the accelerated loss of calcium, which is easy to cause health problems such as osteoporosis. Therefore, a reasonable diet not only helps to enhance physical fitness, but also effectively improves the nutritional status of the body. In order to help middle-aged and elderly people stay healthy, especially to supplement calcium, today we recommend a nutritious home-cooked dish with five meat and vegetables. These dishes are not only delicious, colorful, flavorful, but also rich in a variety of beneficial ingredients, such as calcium, protein, vitamins, etc., which can help middle-aged and elderly people supplement their daily nutritional needs, so as to achieve both health and deliciousness.

1. Stir-fry in the lotus pond

Ingredients: lotus root 1g; carrots 0 pcs; Green peppers 0 pcs.; Red pepper 0 pcs.; Tofu skin to taste; Dried shiitake mushrooms to taste; garlic to taste; Dried chili peppers to taste; Soy sauce to taste; Salt to taste; Sugar to taste; Vegetable oil to taste

Steps:

1. Prepare the ingredients: peel the lotus root and cut it into thin slices; Peel the herbs and cut them into fine strips; Remove the stems and seeds of green and red peppers and cut into small pieces; Cut the tofu skin into thin strips; Dried shiitake mushrooms soaked in soft and cut into shreds; Chop the garlic into minced garlic; Cut the dried chili peppers into small pieces and set aside.

2. Blanch vegetables: Add water to the pot, after the water boils, put the lotus root slices and carrot strips into the pot and blanch the water, blanch until it changes color slightly, then remove and drain for later use.

3. Stir-fry ingredients: Stir-fry in cool oil, add minced garlic and dried chili peppers, simmer over low heat and fragrant, and take care to avoid minced garlic becoming paste.

4. Stir-fry shiitake mushrooms and vegetables: Add the soaked shredded shiitake mushrooms and stir-fry until the fragrance is released, then add the blanched lotus root slices and carrot strips, and continue to stir-fry evenly.

5. Add the green and red peppers: Add the green peppers and red pepper cubes to the pan and stir-fry until the vegetables are slightly soft, keeping the green peppers crisp and tender.

6. Add the tofu skin: Add the cut tofu skin strips to the pot and continue to stir-fry evenly, the tofu skin is mixed with vegetables, which is rich in nutrients.

7. Season and stir-fry well: Add an appropriate amount of soy sauce, salt and sugar to taste, stir-fry evenly until all ingredients are flavored. The amount of soy sauce and salt can be adjusted appropriately according to personal taste.

8. Finish: Finally, stir-fry evenly, sprinkle a little chopped chives to increase the flavor before coming out of the pot, and put it on a plate.

Tips:

(1) Blanching vegetables: Blanching time should not be too long, so as not to lose the crisp and tender taste of vegetables. Remove immediately after blanching and put it in cold water to keep the color bright.

(2) Shiitake mushroom substitution: If there are no dried shiitake mushrooms, you can use fresh shiitake mushrooms or other types of mushrooms instead, and the taste is also very delicious.

(3) Spiciness adjustment: If you don't like spiciness, you can reduce the amount of dried chili peppers, or don't put chili peppers, and the taste is still good.

Second, winter melon flower nail soup

Ingredients: winter melon 4 grams; Sixtieth (clam) 0 g; Green onion 0 stalks; Ginger slices 0-0 slices; Appropriate amount of wolfberry; Salt to taste; Ground white pepper to taste; Clear broth or water to taste; cooking wine to taste; A pinch of coriander (optional)

Steps:

2. Nail preparation: Put the nail into clean water, add a little salt, let it spit sand for 0-0 hours, then take out the nail and wash it.

2. Winter melon treatment: Peel and remove the seeds of the winter melon, cut into thin slices or cubes for later use.

3. Stir-fry ginger and sherb: Add a small amount of cooking oil to the pot, put in ginger slices and sylphants, and stir-fry on low heat to bring out the fragrance.

4. Cook the soup base: Add enough clear soup or water, add cooking wine, bring to a boil and turn to low heat to keep the soup base warm.

10. Add the winter melon: Add the sliced winter melon slices to the pot and continue to cook for about 0 minutes until the winter melon is soft and the soup has a stronger flavor.

6. Add the nails: Add the cleaned nails to the pot and continue to boil, and the nails can be removed by opening the shell to avoid overcooking them and making them too old.

5. Seasoning: Add an appropriate amount of salt and white pepper to taste, and finally add the wolfberries and continue to cook for 0 minutes to make the soup more flavorful. Depending on personal taste, you can add some coriander to enhance the flavor.

8. Done: When the soup is ready, turn off the heat, serve the soup, and enjoy this light and delicious soup.

Tips:

(1) Nail cleaning: In order to avoid sand affecting the taste, it is best to rinse several times when cleaning the nails, and soak in water and spit sand in advance.

(2) Time to boil the nails: After the nails are boiled, they should be removed in time to avoid boiling for too long, which will cause the meat to become old and the taste to deteriorate.

(3) Winter melon selection: Choose tender winter melon, do not choose winter melon with too old skin, so that the soup cooked is more refreshing and has a better taste.

3. Braised beef brisket with tomatoes

Ingredients: Beef brisket 1g; Tomatoes 0-0 (medium); Green onion 0 stalks; Ginger 0 slices; garlic 0 cloves; carrots 0 pcs; Potatoes 0 pcs.; Dark soy sauce to taste; Light soy sauce to taste; cooking wine to taste; Sugar: Appropriate amount; Salt to taste; Ground black pepper to taste; Water to taste; bay leaf 0; Star anise 0; Red pepper (optional, to increase aroma)

Steps:

1. 牛腩準備：牛腩切成大塊，用清水沖洗乾淨，去掉血水。 鍋中加水，加入牛腩塊，燒開后撇去浮沫，再將牛腩撈出備用。

3. Tomato processing: Cut the tomato with a knife, blanch it in water for about 0-0 minutes, remove it, peel it, and cut it into small pieces for later use.

3. Herb and potato treatment: Peel the herbs and potatoes and cut them into pieces.

4. Prepare for the pot: Add a small amount of cooking oil to the pot, add ginger slices, garlic cloves and shallots to stir-fry until fragrant, then add the chopped tomatoes and stir-fry until the tomatoes are juiced.

5. Add the brisket: Add the blanched beef brisket to the pot, stir-fry evenly, then add the appropriate amount of cooking wine to remove the smell, then add light soy sauce, dark soy sauce and sugar, and stir-fry evenly.

5. Add water and simmer: Add enough water, a little more water, add bay leaves and star anise, turn to medium-low heat and simmer slowly, simmer for about 0.0 hours, the brisket becomes soft.

7. Add the carrots and potatoes: Add the carrots and potato wedges during the simmering process and continue to simmer until the brisket is crispy and the potatoes and carrots are cooked through.

8. Season and rejuvenate: Add salt and black pepper to taste, and finally reduce the broth until thick. Depending on the preference, sprinkle with some cilantro for garnish.

9. Done: Serve the stewed tomato brisket and the hot tomato stew is complete, ready to be enjoyed with rice or noodles.

Tips:

(1) Beef brisket selection: Choose a beef brisket with some fascia and fat, and the stewed meat will be softer and richer.

(2) Tomato acidity: If the tomato is too sour, you can add some sugar to balance the sourness and increase the sweetness of the tomato.

(3) Stewing time: Stewed beef brisket takes time to cook slowly, and the longer it is simmered, the softer the texture of the brisket. Using a pressure cooker can shorten the simmering time, but the traditional stewing method will give the brisket a stronger flavor.

Fourth, yellow gourd mixed with shrimp seeds

Ingredients: shrimp 1 grams; cucumber 0; garlic 0 cloves; 0 red peppers (optional, to increase color and spiciness); Salt to taste; Sugar: Appropriate amount; Soy sauce to taste; rice vinegar to taste; sesame oil appropriate amount; Ground black pepper to taste; White sesame seeds to taste (optional, increase flavor)

Steps:

3. Prepare the shrimp: Remove the shells of the shrimps, remove the shrimp threads, and clean them. Add water to the pot, add a little salt, put the shrimp into the water, turn on the heat and cook until the shrimp change color and are cooked thoroughly, about 0-0 minutes, remove and drain.

2. Cucumber processing: Wash the cucumber, remove both ends, cut into thin slices or hob pieces, and cut according to personal preference. You can pat the cucumber slices slightly apart to better absorb the seasoning.

3. Garlic treatment: Chop the garlic into minced garlic and cut the red pepper into small pieces (if you like the spicy taste, you can increase the amount of pepper).

4. Prepare the sauce: Add an appropriate amount of soy sauce, rice vinegar, and sesame oil to a small bowl, add a little sugar, stir well, and mix into a sweet and sour sauce.

5. Mix the shrimp: Put the cooked shrimp into a large bowl, add the minced garlic and chili peppers, and stir well.

6. Mix cucumbers: Place the sliced cucumbers in a large bowl, add the pre-prepared sauce, and stir gently to make sure that each slice of cucumber is evenly coated with the sauce.

7. Mix the shrimp and cucumber: Add the shrimp to the cucumber bowl and mix well. Finally, sprinkle with some white sesame seeds (optional) to increase the aroma.

8. Done: Put the mixed cucumber and shrimp on a plate and enjoy. It can be refrigerated for a while before eating, and it tastes better.

Tips:

(1) Shrimp selection: Buy fresh shrimp, or frozen shrimp is also fine, but you need to thaw and wash thoroughly.

(2) Cucumber cutting method: cucumber can be sliced or hob blocked, thinly sliced taste is more crisp, cut into pieces more rich taste.

(3) Seasoning balance: adjust the ratio of soy sauce, vinegar and sugar according to personal taste, you can put more rice vinegar if you like sourness, and add more sugar if you like sweetness.

5. Steamed meatballs with lotus root

Ingredients: lotus root 1 knots; 0 grams of ground pork (lean pork part can be selected); Ginger and garlic to taste; Light soy sauce to taste; cooking wine to taste; Salt to taste; Ground white pepper to taste; Chives to taste; cooking wine to taste; Oyster sauce to taste; Starch to taste; sesame oil appropriate amount; 0 eggs; Pepper to taste

Steps:

1. Prepare the lotus root: Wash the lotus root, peel it, cut it into thin slices, remove both ends, and try to cut it into thin slices for steaming. It can be cut into slices and soaked in water to prevent discoloration.

2. Chop the minced meat: When the pork is minced into minced meat, you can choose fat and lean meat, which is more tender and tender. If you buy ready-made minced meat, you can also use it directly.

3. Prepare the meatball filling: Put the minced meat filling into a large bowl, add salt, white pepper, cooking wine, eggs, minced chives, ginger and garlic, and an appropriate amount of starch and stir well, knead into a smooth meat filling, and stir until the meat filling is sticky.

4. Rub the meatballs: Divide the mixed meat filling into several small portions, rub a small amount of water or oil on your hands, and then knead them into small meatballs, the size of the meatballs can be decided according to your preference, but it is best not to be too large.

5. Lay out the lotus root slices: Spread a layer of lotus root slices in the steamer, the arrangement of the lotus root slices can overlap slightly, but make sure that the lotus root slices are spread all over the bottom of the pot, so that the steamed meatballs will be more fragrant and can also increase the taste of the vegetable wontons.

6. Put the meatballs: Place the kneaded meatballs on the lotus root slices and arrange them as evenly as possible. Keep a certain distance between each meatball so that it doesn't stick together when steaming.

25. Steaming: Steam in a steamer over high heat for 0-0 minutes until the meatballs are fully cooked. You can use chopsticks to gently poke into the inside of the meatballs to make sure they are cooked through. If the gravy is transparent, fine.

8. Seasoning: After steaming, remove the meatballs, add some sesame oil and oyster sauce, stir gently, and serve.

Tips:

(1) Lotus root selection: Choose fresh, crisp and tender lotus root, avoid choosing old lotus root, which tastes poor and hard.

(2) Seasoning of meat filling: When seasoning, you can increase or decrease the amount of salt and pepper according to your personal taste, and if you like a little spicy, you can add some chili powder or millet pepper.

(3) Meatball kneading skills: When rubbing meatballs, you can dip them in a little water or rub some cooking oil to avoid sticking to the surface of the meatballs. If you don't like to rub the hemp by hand, you can also use a spoon to make small balls of meat.

Overall, these five-course dishes are easy to make and rich in a variety of nutrients, making them ideal for the daily diet of middle-aged and elderly people. With a reasonable combination of meat and vegetables, it can not only increase appetite, but also ensure adequate intake of calcium and other nutrients, help bone health and enhance immunity. Maintaining a balanced diet not only brings more health benefits in daily life, but also improves quality of life. Hopefully, these dishes will add color to your table and bring both delicious and healthy enjoyment.

Proofread by Zhuang Wu