weight loss meal

Chapter 3 Soups (1)
Fungus and Kelp Sliced ​​Meat Soup
Raw materials: 180 grams of fresh kelp, 100 grams of fresh fungus, 100 grams of pork

Seasoning: green pepper, red pepper, salt
Production process
1. Wash and shred fresh fungus, shred kelp, shred green pepper and red pepper.

2. Slice the pork into thin slices, boil the kelp and fresh fungus.

3. Add water to the pot, then add kelp, fungus, shredded pork and appropriate amount of shredded green and red peppers, add salt and bring to a boil.

[Nutritional effect] Kelp contains a lot of dietary fiber, which can increase the satiety of obese people. Moreover, kelp has very low fat content and low calories. It is a food for obese people to lose weight.

Tips
Before eating kelp, it should be washed first and then soaked, and then the soaked water and kelp should be boiled into soup for consumption.In this way, the mannitol and certain vitamins dissolved in water can be avoided from being discarded, thereby preserving the active ingredients in the kelp.

Fungus Spinach Egg Soup
Ingredients: 150 grams of spinach, 30 grams each of day lily and fungus, 1 egg

Seasoning: appropriate amount of sesame oil, soy sauce, ginger, salt, and broth
Production process
1. Beat the eggs in a bowl and stir well, soak the fungus and tear it into pieces, soak the day lily thoroughly, wash the spinach and cut it, and slice the ginger.

2. Put the broth into the pot, then add the fungus, day lily, spinach, and sliced ​​ginger, and bring to a boil over high heat.

3. Add salt and soy sauce, pour in the beaten eggs, drizzle with sesame oil and serve.

Spinach should be selected with tender leaves and spinach roots.

[Nutritional effect] Spinach can help digestion, quench thirst and moisten intestines.

Tips
Tangerine Peel Kelp and Winter Melon Soup

Raw materials: 500 grams of wax gourd with skin, 100 grams of kelp, 300 grams of lean pork

Seasoning: tangerine peel, ginger, salt, monosodium glutamate in appropriate amount
Production process
1. Wash wax gourd, skin and cut into pieces; wash lean pork and cut into pieces; wash and cut kelp; wash and shred tangerine peel; peel and wash ginger.

2. Boil water in the pot. After the water boils, put in the lean pork and blanch, then remove and wash.

3. Put kelp, wax gourd, tangerine peel, and lean pork into the pot together, add an appropriate amount of water, boil on high heat, turn to low heat and cook for 2 hours, then add salt and monosodium glutamate.

[Nutritional effect] Wax gourd is diuretic and dehumidifying, contains low sodium, and has a certain therapeutic effect on edema and diabetes obesity; kelp can reduce fat and lower cholesterol;This soup is low in calories, which is good for weight loss.

Tips
Kelp is cold in nature, and people with weak spleen and stomach should not eat more.

Tangerine Peel Pork Ribs and Carrot Soup

Raw materials: ribs (pig) 600 grams, white radish 100 grams, carrot 20 grams

Seasoning: tangerine peel, clear soup, ginger, salt, monosodium glutamate, cooking wine, and pepper
1. Shred tangerine peel, chop ribs, peel and cut white radish, peel and cut carrot, peel and slice ginger.

2. Boil water in the pot. When the water boils, put in the pork ribs, boil over high heat to remove the blood, remove and rinse.

3. Put ribs, carrots, white radish, ginger, tangerine peel into the casserole, add clear soup and cooking wine, cover the pot, boil over medium heat, turn to low heat for 1 hour, add salt, monosodium glutamate, pepper, and cook for 10 minutes. edible.

It is not advisable to put too much tangerine peel, otherwise the soup color will not be good.

[Nutritional effect] Tangerine peel for regulating qi and eliminating food can make ordinary bone soup more delicious.Mixing animal and plant foods to make soup can not only make the umami taste superimposed on each other, but also make the nutrition more comprehensive.

Production process
Tips
American Ginseng Tianqi Chicken Soup

Raw materials: 500 grams of chicken

Seasoning: appropriate amount of Tianqi, American ginseng, and salt
Production process
1. Steam American ginseng and Tianqi in water until soft, slice into slices.

2. Eviscerated chicken, washed, drained, and cut into pieces.

3. Add chicken nuggets, American ginseng, and Tian Qi to the casserole, add water to submerge the ingredients, cook for 2 hours, and season with salt.

[Nutritional effect] This soup can enhance physical fitness, and has the therapeutic effect of losing weight, promoting blood circulation and dissipating stasis.

Tips
American ginseng and Tianqi should be steamed separately.

Peanut Chicken Feet Soup

Raw materials: 100 grams of peanuts, 150 grams of chicken feet

Seasoning: appropriate amount of ginger, salt, cooking oil, pepper, and cooking wine
Production process
1. Soak peanuts in warm water until soft, wash and drain; scald chicken feet in boiling water, remove yellow skin, cut off claw tips, and wash.

2. Heat up the frying pan, add an appropriate amount of cooking oil, add chicken feet and stir-fry for a while, add ginger slices, add water, then add salt and cooking wine.

3. Boil on high heat for 10 minutes, add peanuts, cook for another 10 minutes, switch to medium heat, skim off the foam, and when the chicken feet and peanuts are cooked through, sprinkle with pepper to taste.

[Nutritional effect] Peanuts have the effects of warming the stomach, moistening the lungs and resolving phlegm, nourishing and regulating qi, and can also lower cholesterol and prevent skin aging. It is a longevity food.

Tips
Peanuts cannot be eaten after they have become moldy, because the aflatoxin contained in moldy peanuts is a strong carcinogen.

Chrysanthemum Chicken Soup

Raw materials: chrysanthemum 60 grams, chicken 500 grams

Seasoning: appropriate amount of onion, ginger, salt, cooking wine, and pepper
Production process
1. Wash the chrysanthemum and put it into a medicine bag; wash the chicken and cut it into pieces; cut the green onion into sections.

2. Put the chicken nuggets, chrysanthemum, ginger, and cooking wine into a casserole, add some water, bring to a boil on high heat, then turn to low heat and cook until the chicken is cooked.

3. Take out the medicine bag, add green onion, salt and pepper to taste.

[Nutritional effect] This soup can lose weight and reduce fat, calm the liver and clear away heat.

Tips
Both chicken and chicken soup are high in nutrients. Those who need nourishment should not only drink chicken soup, but also eat chicken.

Corn Silk Hawthorn Lean Meat Soup
Raw materials: 10 grams of hawthorn, 20 grams of corn silk, 300 grams of lean meat

Seasoning: appropriate amount of ginger, salt, monosodium glutamate
Production process
1. Wash and slice hawthorn, corn silk and ginger, wash and cut lean meat into pieces.

2. Add water to the pot and bring to a boil, then add the lean meat and blanch in water, then remove and wash.

3. Put corn silk, hawthorn, ginger slices, and lean meat into a casserole, add appropriate amount of water, boil on high heat, turn to low heat and cook, add salt and monosodium glutamate to taste.

[Nutritional effect] Corn silk is diuretic and swelling, reduces fat and loses weight.Hawthorn promotes digestion and invigorates the stomach.This soup can lose weight.

Tips
Take 200 grams of hawthorn, add water to decoct and extract the juice as tea.

Hawthorn Seaweed Lean Meat Soup

Raw materials: 15 grams of hawthorn, 30 grams of seaweed, 50 grams of white radish, 200 grams of lean meat

Seasoning: appropriate amount of ginger, salt, monosodium glutamate
Production process
1. Wash the hawthorn; wash the seaweed and soak it for a while; wash and cut the white radish; wash and cut the lean meat; wash and slice the ginger.

2. Add water to the pot and bring to a boil, then add the lean meat and blanch in water, then remove and wash.

3. Put hawthorn, white radish, seaweed, lean meat, and ginger slices into a casserole, add appropriate amount of water, bring to a boil on high heat, then cook on low heat for 1.5 hours, then add salt and monosodium glutamate to taste.

[Nutritional effect] White radish strengthens the stomach and eliminates food.Seaweed soft firm water.This soup is suitable for those who lose weight.

Tips
People with weak spleen and stomach should eat with caution.

Cucumber Soup with Sliced ​​Meat

Raw materials: 150 grams of lean pork, 100 grams of cucumber

Seasoning: appropriate amount of cooking wine, soy sauce, ginger juice, salt, pepper, water starch, clear soup
Production process
1. Wash the lean pork, cut it into thin slices, put it in a bowl, mix well with cooking wine, soy sauce, ginger juice, and water starch, and marinate well; cut the cucumber in half, remove the pulp and cut into oblique slices.

2. Put clear soup in the pot, add sliced ​​meat and heat.

3. After the soup boils, add cucumber slices, cooking wine, salt, pepper, and put it in a soup bowl.

[Nutritional effect] Cucumber has the effects of clearing heat and quenching thirst, diuresis and swelling, purging fire and detoxification.

Tips
After the meat slices are marinated, the taste is smoother.

Tomato Egg Drop Soup
Ingredients: 100 grams of tomatoes, 2 eggs

Seasoning: appropriate amount of salt, pepper, chopped green onion, broth
Production process
1. Wash and slice the tomatoes, beat the eggs.

2. Add the broth to the pot and bring to a boil, then add the tomatoes and cook for 3 minutes.

3. Turn to low heat, pour in the egg liquid, add salt, chopped green onion, and pepper.

[Nutritional effect] This soup clears heat and promotes body fluid, nourishes yin and cools blood, promotes body fluid to quench thirst, invigorates spleen and eliminates food.Tomatoes are cool in nature, sweet and sour in taste, rich in vitamin C, and have good weight loss and beauty effects.

Tips
Just put a little pepper.

Cabbage Egg Drop Soup
Ingredients: 100 grams of Chinese cabbage, 50 grams of pork, 1 egg

Seasoning: salt, pepper, sesame oil
Production process
1. Wash and shred the pork, wash and cut the Chinese cabbage into strips, beat the eggs.

2. Add appropriate amount of water to boil in the pot, add Chinese cabbage and cook for a while.

3. Add shredded pork, salt, pepper, and sesame oil, cook for 1 minute, and then pour over the beaten eggs.

[Nutritional efficacy] The nutritional components contained in Chinese cabbage are similar to those of Chinese cabbage, and it has the effects of invigorating the spleen and stomach, moistening the intestines and laxative.

Tips
When cooking this soup, the fire should not be too high to avoid the loss of nutrients.

kudzu root red bean lean meat soup
Raw materials: 300 grams of fresh kudzu root, 30 grams of red beans and lentils, 180 grams of lean meat

Seasoning: tangerine peel, salt in appropriate amount
Production process
1. Wash the lentils, red beans and tangerine peel separately, peel and cut the fresh kudzu root into pieces.

2. Add water to the pot and boil, wash and slice the lean meat, put it in the pot and scald it.

3. Add an appropriate amount of water to the casserole and bring to a boil. Put the lentils, red beans, tangerine peel, kudzu root, and lean meat together, cook on low heat for 3 hours, and season with salt.

[Nutritional effect] This soup loses weight and lightens the body, diuresis and dampness, clears heat and relieves summer heat.

Tips
Blanch the lean meat in boiling water to decant the blood foam in the meat and make the soup clearer.

Red bean and hairtail fish soup
Raw material: hairtail 500 grams, red bean 15 grams

Seasoning: Alisma, ginger, salt, monosodium glutamate, cooking wine, vinegar, and coriander in appropriate amount
Production process
1. Wash the red bean, Alisma, ginger, wash and chop the hairtail.

2. Heat the oil in a pan. After the oil is hot, add the hairtail and deep-fry until both sides are golden brown. Remove and drain the oil.

3. Put the red bean, Alisma, octopus, and ginger into the pot together, add appropriate amount of water, cook until the red bean is cooked, add salt, monosodium glutamate, cooking wine, vinegar to taste, and add coriander when it comes out of the pot.

[Nutritional effect] Chixiaodou promotes water and dehumidification, reduces swelling and detoxifies.Alisma diuretic diuresis.Hairtail nourishes and strengthens, harmonizes the appetite, nourishes the deficiency and moisturizes the skin.This soup is suitable for those who lose weight, and it can nourish the beauty.

Tips
People suffering from scabies should eat hairtail less.

Mussel Kelp Winter Melon Soup

Raw materials: 100 grams of mussels, 200 grams of water-fat kelp, 400 grams of wax gourd

Seasoning: onion, ginger, cooking wine, cooking oil, salt, monosodium glutamate in proper amount
Production process
1. Cut the kelp into 3 cm long diamond-shaped slices; peel and remove the seeds of the winter melon, wash and cut into pieces; wash and cut the green onion into sections, wash and slice the ginger.

2. Soak the mussels in cold water to soften them, remove the impurities, put them in a casserole, add a little water, cooking wine, scallions, ginger slices, and cook over medium heat until soft and rotten.

3. Add cooking oil to the frying pan and heat it to 2% heat. Add wax gourd and kelp and stir-fry for 15 minutes. Add boiling water and cook for half an hour on high heat. Add salt and monosodium glutamate to taste and serve.

[Nutritional effect] This soup clears heat and nourishes yin, restrains lungs and relieves cough. The soup is milky white, fragrant and refreshing. It is a delicious soup in autumn.

Tips
Mussels should be soaked soft first.

Three Fresh Winter Melon Soup

Raw materials: 500 grams of winter melon, 100 grams of water-fat mushrooms and winter bamboo shoots, 50 grams of lean meat

Seasoning: appropriate amount of fresh soup, salt, cooking oil
Production process
1. Peel the winter melon, wash the flesh, and cut into thin slices; cut the winter bamboo shoots into small slices; remove the stalks of the mushrooms, and slice into thin slices.

2. Wash and slice the lean meat, add water to the pot and boil, add the lean meat slices and scald slightly, remove and control the water.

3. Pour cooking oil into the pot and heat until it is [-]% hot, add winter melon and stir-fry slightly, and add fresh soup.

4. When the winter melon is cooked until it is almost soft, add sliced ​​winter bamboo shoots, mushrooms, and lean meat and cook until the winter melon is cooked, then add salt to taste.

【Nutritional effect】Winter melon clears away heat and resolves phlegm, eliminates restlessness and quenches thirst, diuretic and swelling, and loses weight.

Tips
When cooking, it is necessary to carefully control the heat, and cook the wax gourd until it is cooked but not rotten.The thinner the mushroom slices, the better for the taste.

Pork Ribs and Winter Melon Soup

Ingredients: 500 grams of ribs, 400 grams of winter melon

Seasoning: appropriate amount of salt, aniseed, cooking wine, medlar, ginger, coriander
Production process
1. Wash the pork ribs, add water to the pot and boil, put in the ribs and blanch, skim off the foam, remove the ribs and drain the water.

2. Add pork ribs, water, sliced ​​ginger, aniseed ingredients, cooking wine, and medlar to the pot and simmer for 45 minutes on low heat.

3. Cut the wax gourd into thick slices, put it into the pork rib soup and cook on low heat for 15 minutes, add salt and coriander to taste.

[Nutritional effect] Wax gourd contains more vitamin C, high potassium salt content, low sodium salt content, and the crude fiber contained in it can stimulate the intestinal tract, help the body excrete excess substances, thereby improving physical fitness.

Tips
In order to keep the soup refreshing, the pork ribs must be scalded until all the blood is foamed out.If the taste is stronger, you can make your own dipping sauce.

Barley and Winter Melon Lean Meat Soup

Raw materials: 200 grams of lean pork, 150 grams of wax gourd, 20 grams of barley, 10 grams of hemp seed

Seasoning: appropriate amount of ginger, salt, monosodium glutamate
Production process
1. Wash hemp seeds, barley and ginger slices, wash winter melon and cut into pieces, wash and cut lean meat into pieces.

2. After adding water to the pot and boiling, add the lean meat and blanch in water, then remove and wash.

3. Put hemp seeds, barley, lean meat, wax gourd, and ginger into the pot together, add appropriate amount of water, boil over high heat, then cook over low heat, add salt and monosodium glutamate to taste.

[Nutritional effect] Hemp seed can excrete harmful substances such as excess fat and cholesterol in the body. It can not only detoxify and lose weight, but also nourish yin and nourish the kidney and liver.

Tips
Those with loose stools should eat with caution.

Grass Carp and Winter Melon Soup

Ingredients: 300 grams of grass carp, 200 grams of wax gourd, 15 grams of red bean

Seasoning: appropriate amount of ginger, salt, monosodium glutamate
Production process
1. Wash the red bean; wash the wax gourd and cut into pieces; remove the scales, gills and internal organs of the grass carp, wash and chop into pieces.

2. Add oil to the pan. When the oil is hot, put in the grass carp and fry until golden brown on both sides, then scoop out and drain the oil.

3. Put the red bean, winter melon, grass carp and ginger slices into the pot together, add an appropriate amount of water, cook for 40 minutes, add salt and monosodium glutamate to taste.

[Nutritional effect] Chixiaodou can nourish blood, supplement vitamins, and lower blood fat.Wax gourd clears away heat and diuresis, loses weight.Grass carp warms the stomach, resists aging and nourishes the skin.This soup loses weight, nourishes and beautifies.

Tips
The most prestigious "grass carp, herring, silver carp, and bighead carp" among the important freshwater economic fishes in our country are also known as the "four major fish".

Winter Melon Chicken Soup

Ingredients: 80 grams of chicken, 200 grams of wax gourd, 10 grams of red dates

Seasoning: ginger, green onion, cooking oil, cooking wine, salt, monosodium glutamate, sugar, broth
Production process
1. Slice the chicken and marinate it with cooking wine. Peel and slice the winter melon, soak the red dates thoroughly in warm water, wash and slice the ginger, and cut the green onion into flowers.

2. Add oil, heat it up, put ginger slices into the pot, add some broth, bring to a boil over medium heat, add wax gourd and red dates, and cook for about 6 minutes.

3. Add chicken slices one by one, add salt, monosodium glutamate, and sugar. After the soup boils, sprinkle chopped green onion, put it in a soup bowl and serve.

[Nutritional effect] Wax gourd can reduce phlegm, diuresis, lose weight and beautify.

Tips
After the chicken is marinated, the taste is smoother.

Bitter Gourd Lean Soup

Raw materials: 150 grams of bitter gourd, 90 grams of lean pork

Seasoning: Sesame oil, salt in proper amount
Production process
1. Wash the bitter gourd, remove the core, and slice; wash the lean pork, and slice.

2. Add an appropriate amount of water to the pot, put the bitter gourd and boil over high heat for about 3 minutes.

3. When the bitter gourd is cooked, put in sliced ​​meat, cook for a while on low heat, add sesame oil and salt to taste.

[Nutritional effect] Bitter melon is rich in protein, vitamin A, bitter melon, vitamin B1, vitamin C, carotene, iodine, calcium and other nutrients.

Tips
After the bitter gourd is sliced, soak it in warm water for half an hour to remove some of the bitterness.

Pumpkin Almond Soup

Raw materials: 250 grams of pumpkin, 25 grams of almonds

Seasoning: appropriate amount of salt
Production process
1. Wash the pumpkin, peel and cut into pieces; wash the almonds and set aside.

2. Add an appropriate amount of water to the pot, add pumpkin pieces, season with almonds and salt, and bring to a boil over high heat.

3. Change to low heat and simmer until cooked.

[Nutritional effect] Almonds are rich in flavonoids and polyphenols, which can relieve constipation, reduce fat and lose weight.

Tips
The less peeled the pumpkin, the better. Pumpkin seeds can be boiled or dried and fried.

Pineapple Chicken Soup

Ingredients: 250 grams of pineapple, 150 grams of chicken breast

Seasoning: shredded ginger, edible oil, salt, cooking wine, sesame oil, and starch in appropriate amounts
Production process
1. Peel the pineapple, soak it in salt water for a while, cut into fan-shaped slices; cut the chicken breast into thin slices, mix well with salt, cooking wine, and starch and marinate for a while.

2. Put the pot on the fire and heat it up, add cooking oil, fry the shredded ginger for a while on a low heat, add the chicken slices, stir fry on high heat, and stir fry the pineapple slices.

3. Add salt and water, cover the pot, wait for the soup to boil, pour in sesame oil and serve.

[Nutritional effect] Pineapple has the functions of relieving heat and thirst, eliminating food and relieving diarrhea, and is a good seasonal fruit for both medicine and food in summer.

(End of this chapter)