When people reach middle age, various body functions gradually change, and the key to maintaining health is not only to maintain a good routine and appropriate exercise, but also to pay attention to dietary adjustment. As we age, our metabolism slows down and our gastrointestinal digestion gradually weakens, so it becomes especially important to choose foods that are highly nutritious and easy to digest. In our daily diet, we can choose some ingredients that are rich in high-quality proteins, vitamins and minerals to help maintain the health of the body. Stir-fried pork with edamame, crucian carp soup with yam, roasted beef with taro and fried chicken with tempeh are ideal for middle-aged people, as they are not only nutritious, but also promote digestion and meet the various nutrients needed by the body.

1. Edamame fried meat

Ingredients: Edamame 1 grams; lean pork 0 g; garlic 0 cloves; Ginger slices 0 slices; Green peppers 0 pcs.; Red pepper 0 pcs.; cooking wine to taste; Light soy sauce to taste; Dark soy sauce to taste; Salt to taste; Ground white pepper to taste; Cooking oil to taste

Steps:

1. Prepare the ingredients: Wash the edamame and set aside. If it's frozen edamame, thaw it in advance; Lean pork cut into thin slices or shreds; Remove the seeds from the green and red peppers and cut into thin strips; Finely chop the garlic cloves and slice the ginger for later use.

5. Blanch the edamame: Bring water to a boil, add the washed edamame, and blanch for about 0-0 minutes until the edamame is soft and dark. Drain and set aside.

3. Stir-fry the pork: Add a small amount of cooking oil to the pot, add the sliced pork after the oil is hot, and stir-fry until the meat slices change color and are slightly browned. Add an appropriate amount of cooking wine, stir-fry evenly, remove the smell and fragrance.

4. Add garlic and ginger: Add the chopped garlic and ginger slices to the pan and continue to stir-fry until fragrant.

2. Add the green and red peppers: Add the chopped green peppers and red pepper strips to the pan and stir-fry for about 0-0 minutes until the pepper strips are slightly tender.

6. Add the edamame: Add the blanched edamame to the pan and stir-fry well to mix the edamame, sliced meat, and green peppers.

2. Seasoning: Add an appropriate amount of light soy sauce and dark soy sauce to adjust the color and enhance the freshness, add a small amount of salt and white pepper to taste, continue to stir-fry evenly, and finally cook for 0 minutes to make the taste more flavorful.

8. Remove the juice from the pot: When the dish is stir-fried evenly and the juice is rich, turn off the heat and serve on a plate.

Tips:

(1) Blanch edamame: Do not blanch for too long to keep the edamame crisp and nutritious. If you use frozen edamame, thaw and wash it ahead of time to shorten the blanching time.

(2) Pork selection: Choose lean meat part to stir-fry, which can not only reduce the fat, but also better absorb the flavor of the seasoning. If you prefer a more tender texture, you can marinate the pork slices in advance, add a little starch and soy sauce, and mix evenly for a better taste when stir-fried.

(3) Seasoning control: When seasoning, the amount of light soy sauce and dark soy sauce should not be too much, as too much may make the wontons taste too salty and too heavy in color.

2. Yam crucian carp soup

Ingredients: crucian carp 4 pieces (about 0 grams); Yam 0 g; Ginger slices 0-0 slices; Appropriate amount of wolfberry; cooking wine to taste; Salt to taste; Ground white pepper to taste; Chives to taste; Water: Appropriate amount

Steps:

10. Prepare the ingredients: remove the internal organs and scales of the crucian carp, wash and set aside; After peeling the yam, cut it into sections to prevent oxidation and discoloration, and can be soaked in water; Slice the ginger and chop the chives; Soak the wolfberries in water for 0 minutes.

2. Handling crucian carp: Cut both sides of the crucian carp with a knife a few times to facilitate the flavor. Add a little oil to the pot, heat it, add the crucian carp, fry it slightly on both sides until it is slightly yellow, and add a little cooking wine to remove the smell.

3. Bring boiled fish: Add enough water to the pot, add the fried crucian carp and ginger slices together, bring to a boil over high heat, and skim off the foam.

30. Simmer the soup base: Reduce the heat to medium-low heat and continue to simmer slowly for 0-0 minutes to allow the fresh flavor of the fish soup to be fully released. Add water at the right time during the simmering process to maintain an adequate amount of soup.

20. Add the yam: Add the chopped yam to the pot and continue to simmer for 0 minutes, the yam will gradually soften and the soup will become rich.

5. Add the goji berries: After the soup is cooked, add the soaked soft goji berries and continue to simmer for 0 minutes to add color and flavor.

5. To taste: Add salt and white pepper to taste. Finally, sprinkle with chives to enhance the flavor and simmer for another 0 minutes.

Tips:

(1) Crucian carp treatment: When frying crucian carp, avoid frying it too old, otherwise it will easily affect the taste of the soup. Lightly brown on both sides.

(2) Yam cut: When cutting yam into sections, pay attention to the appropriate size, too small may be boiled, too large is not easy to cook.

(3) Fishy treatment: In order to make the fish soup less fishy, you can add some cooking wine and ginger slices, and remember to skim off the foam when simmering in advance.

3. Roasted beef with taro

Ingredients: Beef (brisket or shoulder) 2 g; taro 0 grams; Ginger 0-0 slices; Garlic cloves: 0 cloves; Green peppers 0 pcs.; Red pepper 0 pcs.; soy sauce 0 tablespoons; cooking wine 0 tablespoons; Light soy sauce to taste; Salt to taste; Sugar: Appropriate amount; Water to taste; Edible oil to taste; Paprika (optional) to taste

Steps:

3. Prepare the ingredients: cut the beef into 0-0 cm cubes, peel the taro and cut it into hob pieces, slice the ginger, mince the garlic, and cut the green and red peppers into cubes.

2. Blanch the buffalo meat: Add enough water to the pot, add the beef pieces and a few slices of ginger, skim off the foam after boiling, remove the beef, and rinse with water.

3. Stir-fry ingredients: Add oil to a hot pan, add ginger slices and minced garlic and stir-fry until fragrant, then add a little chili powder (choose according to personal taste) and stir-fry evenly.

4. Add the beef and stir-fry: Put the blanched beef into the pot, add cooking wine, stir-fry evenly to help remove the fishy smell and make the surface of the beef slightly browned.

5. Add seasoning and sugar: Add soy sauce, light soy sauce and an appropriate amount of sugar, continue to stir-fry evenly, and the beef will absorb the flavor of the seasoning.

5. Beef stew: Add enough water to make sure the beef is submerged in water. Reduce the heat to medium-low and simmer for 0-0.0 hours, until the beef is crispy.

10. Add the taro and vegetables: Put the chopped taro pieces into the pot and continue to simmer for 0-0 minutes until the taro is cooked and tender. Finally, add the green and red pepper cubes and continue to cook for 0-0 minutes.

8. Season and remove from the pot: Add an appropriate amount of salt to taste and finally reduce the juice to ensure that the soup is thick. After turning off the heat, you can sprinkle a little coriander or chopped green onion to garnish for extra flavor.

Tips:

(1) Beef selection: Choose beef brisket or beef shoulder with tendon, the meat quality is more delicious, and the taste is better after stewing. If the cut of beef is not uniform enough, you can freeze it for a while in advance before cutting.

(2) Taro handling: Be careful when peeling taro, and it is recommended to wear gloves to avoid contact with the skin and cause allergic reactions. Cut taro can be soaked in water to prevent oxidation and discoloration.

Fourth, fried chicken with tempeh

Ingredients: Chicken breast or chicken thigh 1g; tempeh 0 tablespoons; Minced ginger and garlic to taste; soy sauce 0 tablespoons; Light soy sauce to taste; cooking wine 0 tablespoons; Salt to taste; Ground black pepper to taste; Edible oil to taste; shallots 0 shallots; Red Pepper 0pcs (optional)

Steps:

1. Prepare the ingredients: Wash the chicken and cut it into thin slices, or cut it into moderate pieces. Finely chop the ginger and garlic, chop the shallots into sections, and cut the red pepper into rings (if you like spicy). Chop the tempeh slightly for better flavoring.

15. Marinate the chicken: Put the sliced chicken into a bowl, add 0 tablespoons of soy sauce, 0 tablespoons of cooking wine, appropriate amount of salt and black pepper, stir well, and marinate for 0-0 minutes.

3. Fry the chicken: Add an appropriate amount of cooking oil to the hot pan, first add the minced ginger and garlic and stir-fry until fragrant, then add the marinated chicken slices, and fry over medium-low heat until slightly golden brown on both sides.

4. Add tempeh and stir-fry until fragrant: In the process of frying the chicken, add the minced tempeh and continue to stir-fry, the aroma of the tempeh will seep into the chicken and enhance the flavor of the wonton.

5. Stir-fry the chicken: After frying until one side is slightly charred, flip the chicken to ensure that the other side is also evenly fried until golden brown, the chicken is cooked through, and the skin is slightly crispy.

2. Add the sylum and chili: After the chicken meat is fried, add the green sylphant and red chili rings, and quickly stir-fry for 0-0 minutes, the aroma of the scallum is overflowing, and the chili pepper adds a slightly spicy taste.

7. Serve on the pan: Put the fried chicken on the plate, you can sprinkle a little coriander or chopped green onion to increase the color and aroma, and enjoy.

Tips:

(1) Chicken selection: Choose either chicken breast or chicken thigh, depending on personal taste. Chicken breasts are leaner, while chicken thighs are more tender and juicy, with a stronger flavor.

(2) Processing of tempeh: The tempeh itself is relatively salty, so pay attention to the use of salt when marinating chicken. The tempeh should be slightly chopped to release more of the aroma.

(3) Heat control: When frying chicken, the heat should be moderate to avoid excessive heat that causes burn on the outside and on the inside. Fry over medium-low heat until golden brown on both sides, and the chicken is best cooked through.

In conclusion, healthy eating habits are especially important as you age. Stir-fried pork with edamame, crucian carp soup with yam, roasted beef with taro and fried chicken with tempeh not only provide rich protein, vitamins and minerals, but also help middle-aged people maintain better digestion. Through reasonable collocation and careful selection of ingredients, it can not only enhance the body's immunity and improve physical fitness, but also add a delicious and energetic to daily life. Therefore, maintaining good eating habits, being willing to eat and eating nutritious, can we still stay healthy and energetic in middle age, and welcome every new tomorrow.

Proofread by Huang Hao