As we age, the body of middle-aged and elderly people gradually changes, and the diet also needs to pay more attention to balanced and healthy nutrition. Compared with big fish and meat, light and nutritious meals are more suitable for the physical needs of the elderly. Three simple and nutritious home-cooked dishes, steamed eggs with tofu, gnocchi soup and sweet potato millet porridge, have become a healthy choice on the table of middle-aged and elderly people. Not only are these dishes simple, but they also contain nutrients that can effectively supplement the body's needs, help improve the function of the digestive system, boost immunity, and even help prevent common chronic diseases. Choosing these healthy home-cooked meals can make dinner lighter and more nutritious, while also helping middle-aged and elderly people maintain good health and delay aging.

1. Steamed eggs with tofu

Ingredients: 1 pieces of soft tofu; 0 eggs; Appropriate amount of refined salt; Light soy sauce 0 tablespoons; cooking wine 0 teaspoons; water to taste; Chives to taste; Ground white pepper to taste; Cooking oil to taste

Steps:

1. Prepare the ingredients: Take the tofu out of the package and rinse it gently in clean water to remove the beany smell. Then use a knife to cut the tofu into small pieces and put it in a bowl for later use.

2. Beat the eggs: Crack the eggs into a bowl, add a little refined salt, and gently beat them with chopsticks. Be careful not to hit too hard to avoid too much foam.

5. Mix to taste: Add 0 tablespoons of light soy sauce and 0 teaspoons of cooking wine to the beaten egg mixture, and then add an appropriate amount of white pepper to taste according to personal taste. Then add an appropriate amount of water, the amount of water is about 0.0 times that of the egg mixture, so that the steamed eggs are more tender.

4. Tofu Processing: Place the cut tofu cubes into the bottom of the steaming bowl and gently press with a spoon to make the tofu slightly firmer and make it easier to absorb the flavor of the egg wash.

5. Pour in the egg mixture: Pour the beaten egg mixture into the steaming bowl, and filter it once with a fine sieve when pouring, which can filter out the unbeaten foam and impurities, and make the steamed eggs smoother and more delicate.

15. Steaming: Add water to the pot, after the water boils, put the steaming bowl into the steamer and steam over medium-low heat for about 0-0 minutes. During the steaming process, keep the lid tightly closed and do not open the lid frequently to avoid vapor loss.

3. Seasoning and serving: After steaming, take out the steaming bowl, sprinkle with chopped chives, drizzle with a little cooking oil, and steam for 0-0 minutes to let the green onion fragrance immerse. Serve on a plate at the end.

Tips:

(1) Water quantity control: the ratio of egg liquid to water is the key, the steamed eggs steamed with too much water will be thinner, and the steamed eggs will be harder if there is too little water. The amount of water can be adjusted according to the individual taste, and the tender steamed eggs need plenty of water.

(2) Avoid foam: Try to avoid too much foam when beating the egg mixture, otherwise the steamed eggs will not be smooth enough, and the egg liquid can be filtered through a sieve to remove the foam.

(3) Steaming time: The time of steaming eggs should be adjusted appropriately according to the amount of egg liquid and the heat of the steamer.

Second, pimple soup

Ingredients: flour 1 g; 0 eggs; Appropriate amount of greens (such as baby greens, rape, etc.); carrots 0 pcs; Fungus to taste; ginger to taste; Appropriate amount of green onions; Soy sauce to taste; Appropriate amount of refined salt; Ground white pepper to taste; Edible oil to taste; Essence of chicken or monosodium glutamate appropriate amount (optional); Water: Appropriate amount

Steps:

1. Prepare the ingredients: Wash the carrots and cut them into thin strips. Wash the greens and cut them into sections. After soaking, the fungus is cut into thin strips. Slice the green onion into sections and slice the ginger for later use.

1. To prepare the gnocchi: In a large bowl, add flour, beat in 0 eggs, add a small amount of water and stir into a dry dough. Gradually add an appropriate amount of water, knead the dough into a firmer dough, and knead the dough into small pieces, which are called gnocchi.

3. Boil the soup base: Add a little cooking oil to the pot, add ginger slices and green onions and stir-fry until fragrant. Add an appropriate amount of water and bring to a boil over high heat.

5. Add vegetables: After the soup base is boiled, add the shredded carrots and fungus and cook for 0-0 minutes, until the carrots are slightly soft.

5. Put in the gnocchi: Put the kneaded gnocchi into the pot and continue to boil, stirring carefully so that the gnocchi do not stick together.

2. Add the greens: After the gnocchi floats, add the greens and continue to cook for 0-0 minutes, until the greens are just ripe.

1. Seasoning: Add an appropriate amount of refined salt and white pepper to taste, add an appropriate amount of soy sauce, chicken essence or monosodium glutamate according to personal taste, and cook for 0 minutes.

8. Remove from the pot and put on a plate: After the gnocchi soup is cooked, remove the ginger slices and green onions, put them in a bowl, sprinkle with some chopped green onions or coriander to increase the flavor, and enjoy immediately.

Tips:

(1) The size of the gnocchi: The gnocchi should not be too large, otherwise it will not be easy to cook thoroughly, and it is best to keep it small and granular, so that it will be more flavorful when cooked.

(2) Humidity of the dough: The humidity of the dough should be moderate, the dough will be difficult to knead into small pieces if it is too dry, and it will not be easy to make a pimple if it is too wet. Water can be added gradually until the dough is not sticky to your hands.

(3) Choice of vegetables: You can choose different vegetables according to personal preferences, such as spinach, rape, greens, etc., these vegetables have a refreshing taste and are suitable for pimple soup.

3. Red potato millet porridge

Ingredients: 1 sweet potatoes (about 0 grams); millet 0 g; water to taste; Rock sugar to taste (optional); Goji berries to taste (optional); Ginger 0 small pieces (optional)

Steps:

20. Prepare the ingredients: Peel the sweet potatoes and cut them into small pieces. Wash the millet and set aside. If you use goji berries, you can soak them in water for 0 minutes in advance.

2. Blanch the millet: Put the millet into a pot, add an appropriate amount of water, boil over high heat first, skim off the foam after boiling, remove the millet, drain the water and set aside. This removes the impurities of the millet and makes the porridge more refreshing.

10. Boil sweet potatoes: Put the sweet potato pieces into a pot, add an appropriate amount of water, bring to a boil over high heat, turn to low heat, and simmer for 0 minutes until the sweet potatoes are soft.

20. Add the millet: Add the blanched millet to the sweet potato pot, bring to a boil again, turn to low heat, and continue to simmer for 0 minutes until both the millet and sweet potato are tender.

10. Add wolfberries and rock sugar: At this time, you can add soft wolfberries and an appropriate amount of rock sugar, and continue to simmer for 0 minutes, so that the aroma of wolfberries and the sweetness of rock sugar can be integrated into the porridge.

5. Seasoning: Adjust the sweetness according to personal taste, you can add a little rock sugar or other sweeteners, stir well, and continue to cook for 0 minutes.

10. Turn off the heat and let it stand: After turning off the heat, let the porridge stand in the pot for 0 minutes, the porridge will be thicker and taste better.

8. Serve and enjoy: Put the boiled sweet potato millet porridge into a bowl, sprinkle some goji berries as a garnish according to personal preference, and enjoy warm.

Tips:

(1) Sweet potato selection: Choose sweet potatoes with higher sweetness, which will taste better. If you don't like it too sweet, you can reduce the amount of rock sugar according to your personal taste.

(2) Blanch millet in advance: The blanching step can remove impurities on the surface of millet and make the porridge more refreshing. If you don't want to remove impurities, you can also skip this step.

(3) Consistency of porridge: If you like porridge to be thicker, you can reduce the amount of water; If you prefer a little thinner, you can increase the amount of water appropriately.

In short, these three dishes are not only nutritious and simple to make, but also very suitable for the dietary needs of middle-aged and elderly people. Steamed eggs with tofu are rich in high-quality protein, pimple soup is refreshing and non-greasy, and sweet potato and millet porridge is warm and nourishing to the stomach, the combination of these ingredients can not only provide necessary nutrients, but also help regulate body functions, making dinner healthier and more relaxed. Middle-aged and elderly people should pay more attention to details in their diet, choose appropriate ingredients and cooking methods, and maintain their vitality and health through a balanced diet. With such eating habits, the elderly can better enjoy a healthy and enjoyable old age.

Proofread by Huang Hao