weight loss meal

Chapter 6 Congee Category (1)
Laba Porridge

Ingredients: 80 grams of glutinous rice, 100 grams of red bean, 50 grams each of raisins, peanuts, lotus seeds, red dates, longan meat, and pine nuts

Seasoning: sugar in moderation
Production process
1. Wash glutinous rice and soak overnight; wash red bean and soak for about 4 hours.

2. Put red beans, lotus seeds and peanuts into the pot, add water and cook over medium heat until the beans are soft and cooked, then add glutinous rice.

3.30. After 20 minutes, add red dates and longan meat, and after [-] minutes, stir in pine nuts, grape
Raisins and sugar.

[Nutrition and efficacy] Laba porridge is good for improving immunity.

Tips
Laba porridge is a porridge made with a variety of ingredients during the Laba Festival, also known as Qibao Wuwei porridge.

Clam Porridge

Raw materials: 150 grams of rice, 50 grams of clams

Seasoning: shredded ginger, water, edible oil, salt, chopped green onion
Production process
1. Wash the rice, add salt, cooking oil, and water to soak for 1 hour; soak clams in salt water for more than 2 hours to fully spit sand.

2. Boil 2000ml of water, add rice and boil, turn to low heat and simmer for 40 minutes, pay attention to stirring during the process.

3. Wash the clams thoroughly, put them into the rice porridge and boil over high heat.

4. Turn off the heat after the clams have opened their shells, add salt, shredded ginger, and chopped green onion to taste.

[Nutrition and efficacy] Clams are rich in protein, fat, carbohydrates, iron, calcium, phosphorus, iodine, vitamins, amino acids and taurine. Reducing swelling, softening and resolving hard masses.

Tips
Clams are a special product of Qingdao, mainly produced in Jiaozhou Bay. Because of their delicious meat and rich nutrition, they are known as "the freshest in the world" and "the crown of a hundred flavors".

Kelp porridge

Raw materials: 100 grams of rice, 60 grams of kelp

Seasoning: tangerine peel, chopped green onion, salt, sesame oil in appropriate amount
Production process
1. Soak the kelp, wash and shred; wash the rice, soak for 30 minutes; soak the tangerine peel until soft.

2. Pour enough water into the pot, add rice to boil, turn to low heat and cook porridge.

3. Add tangerine peel and kelp and cook for another 10 minutes, season with salt, sprinkle with chopped green onion, and pour in a little sesame oil.

[Nutritional effect] Kelp is a kind of seaweed with high iodine content. Regular consumption can prevent arteriosclerosis and reduce the accumulation of cholesterol and fat.

Tips
The kelp is thick, wide and long, dry, and the edges are not broken or yellowed.

almond porridge

Raw materials: 50 grams of rice, 10 grams of sweet almonds

Seasoning: sugar in moderation
Production process
1. Wash the sweet almonds and grind them into mud.

2. Wash the rice and soak for 30 minutes.

3. Pour an appropriate amount of water into the pot, add rice and almond puree to boil, turn to low heat and boil until soft, add sugar and boil until dissolved.

[Nutritional effect] Almonds are rich in protein, fat, carbohydrates, carotene, B vitamins, vitamin C, vitamin P, calcium, phosphorus, iron and other nutrients. Eating them in moderation can not only effectively control the content of cholesterol in the body, but also significantly Significantly reduce the incidence of heart disease and various chronic diseases.

Tips
Almonds have the longest shelf life while still inside their hard shell.Store almonds in an airtight box in a dry place out of sunlight.

Meatball Porridge

Raw materials: 150 grams of rice, 150 grams of lean meat

Seasoning: minced green onion, minced ginger, salt, cooking wine, water starch, egg white
Production process
1. Wash the rice and soak for 30 minutes.

2. Wash and chop the lean meat, add diced green onion, minced ginger, salt, cooking wine, water starch, and egg white, stir vigorously, and squeeze into several balls.

3. Boil enough water, add rice and cook until porridge is formed.

4. Put in the meatballs, boil for 2 to 3 times, turn off the heat when the balls are cooked, and season with salt.

[Nutritional effect] This porridge is beneficial to nourishing kidney and blood, nourishing yin and moistening dryness.

Tips
This porridge can also be made with quick-frozen meatballs.When mixing meatballs, you can add fat meat in an appropriate amount to enhance the taste.

Bitter Gourd Porridge

Raw materials: 60 grams of rice, 100 grams of bitter melon

Seasoning: appropriate amount of salt, sugar and shredded ginger
Production process
1. Wash the bitter gourd, remove the flesh and cut into pieces; wash the rice, soak for 30 minutes.

2. Pour enough water into the pot, add rice, diced bitter gourd, sugar, salt, and shredded ginger to cook porridge.

[Nutritional effect] The "high-energy clearing fat" contained in bitter gourd can reduce the intake of fat and polysaccharides by 40% to 60%, and it only acts on the small intestine of the human body, does not enter the blood of the human body, does not participate in the metabolism of the human body, and has no toxic and side effects at all. It is regarded as a "fat killer" as expensive as gold.

Tips
Although bitter gourd is bitter, it will never pass the bitterness to other dishes, so it has the reputation of "gentleman's dish".

Spinach porridge

Raw materials: 250 grams each of spinach and rice

Seasoning: appropriate amount of salt
Production process
1. Wash the rice and soak for 30 minutes.Wash the spinach, blanch it in boiling water, cut into sections and set aside.

2. Pour an appropriate amount of water into the pot, add rice and boil on high heat, then turn to low heat and cook slowly into porridge.

3. When the porridge is ready, add spinach, boil for a while, turn off the heat, and add salt to taste.

[Nutritional effect] The rich iron in spinach can improve iron deficiency anemia, and can make people look ruddy and radiant, so it is praised as a good beauty product.Spinach leaves contain chromium and an insulin-like substance, which acts very similarly to insulin and keeps blood sugar stable.

Tips
Raw spinach should not be cooked together with tofu, so as not to affect digestion.

oxtail porridge

Ingredients: 250 grams of rice, 100 grams of oxtail, 50 grams of scallops

Seasoning: appropriate amount of ginger slices, chopped green onion, cooking wine, salt, and sesame oil
Production process
1. Wash the rice and soak the scallops in warm water until soft.

2. Remove the hair and wash the oxtail, cut it into small pieces from the joints, put it in boiling water and remove it.

3. Put oxtail, cooking wine, ginger slices, and scallops into the pot, add water to boil, skim off the foam, and simmer for 2 hours on low heat.

4. Take out the ginger slices, add rice and salt and continue to cook until the porridge is complete, pour sesame oil over it, and sprinkle chopped green onion.

[Nutritional effect] Oxtail is the end of the ox spine, so it not only has the effect of beef to nourish the middle and Qi, but also the effect of beef marrow to replenish essence and marrow.Dried scallops are rich in protein, carbohydrates, riboflavin, calcium, phosphorus, iron and other nutrients. Regular consumption can help lower blood pressure, lower cholesterol, and benefit fitness.

Tips
Oxtail is suitable for tonic in autumn and winter, and it is not recommended to eat in summer.

Oil and salt porridge
Raw material: 60 grams of rice

Seasoning: Edible oil, salt in proper amount
Production process
1. Wash the rice and marinate it with a little cooking oil for later use.

2. Boil 150ml of water in a pot, add rice (together with the oil soaked in rice) and boil, then turn to medium-low heat and cook until thick, add salt to taste.

【Nutritional Effects】Rice is rich in starch and protein, and regular consumption can strengthen muscles and bones, and enrich body and long muscles.Edible oil contains vitamin E, potassium, calcium, iron, phosphorus, fatty acids and other substances, which can moisturize the skin.

Tips
Sesame oil can also be used instead of ordinary edible oil, and the health care effect is better.

Cassia porridge
Raw materials: 10 grams of cassia seeds, 60 grams of rice

Seasoning: sugar in moderation
Production process
1. Pour an appropriate amount of water into the pot, add cassia seeds and decoct to get the juice; wash the rice and soak for 30 minutes.

2. Pour an appropriate amount of water into the pot, add rice and cassia seed juice to cook porridge.

3. Add sugar and boil until dissolved.

[Nutritional effect] Semen Cassiae contains carbohydrates, protein, fat, chrysophanol, emodin, steroidal compounds and iron, zinc, manganese, copper, nickel, cobalt, molybdenum and other trace elements.

Tips
Semen cassia clears away heat and soothes the nerves, improves eyesight and helps sleep. It is often used as a pillow filling.

Dace Fish Ball Porridge
Raw materials: 250 grams of rice, 500 grams of dace slippery

Seasoning: lettuce, shredded ginger, chopped green onion, salt, cooking oil in appropriate amount
Production process
1. Wash and chop the lettuce; wash the rice, add a little oil, and marinate with salt for 30 minutes; beat the dace until gelatinous, squeeze into some meat balls and set aside.

2. Boil enough water, add rice (with pickled rice oil and salt) and cook for 30 minutes, add meat balls and shredded ginger and boil for 10 minutes, then turn off the heat.

3. Add salt to taste, sprinkle with chopped lettuce and green onion, and serve in a bowl.

[Nutritional effect] Lettuce is rich in water, vitamin C, lettuce and dietary fiber. Regular consumption is beneficial to fat loss, weight loss, calming and tranquilizing.Dace is rich in protein, vitamin A, calcium, magnesium, selenium and other nutrient elements, and has an auxiliary therapeutic effect on weak constitution, insufficient Qi and blood, and malnutrition.

Tips
When lettuce is close to ethylene, it will induce reddish-brown spots, so it should be kept away from apples, pears, bananas and other fruits when storing.

Mung bean millet porridge

Raw materials: 50 grams each of mung beans and millet, 50 grams each of rice and glutinous rice

Seasoning: appropriate amount of salt
Production process
1. Wash the mung beans and soak them for more than 2 hours; wash the millet, rice and glutinous rice together.

2. Put all the ingredients into the pot, add at least 1000ml of water, bring to a boil on high heat, and simmer on low heat for 40 minutes.

3. Stir once at intervals of about 10 minutes to avoid sticking to the bottom of the pot, turn off the heat, let it simmer for about 1 minutes, add salt and stir well with a spoon to serve.

[Nutritional effect] Mung bean and millet porridge is not only rich in nutrition, but also has a reasonable combination of amino acids.

Tips
When cooking porridge, in order to prevent the porridge from overflowing during the cooking process, you can use a larger stainless steel spoon to put it in, or drop a few drops of sesame oil.

Fish and millet porridge

Raw materials: 100 grams of fish, 30 grams of millet, 50 grams of rice

Seasoning: appropriate amount of salt
Production process
1. Wash the rice and soak it in water for 1 hour.

2. Put the rice into the pot and add water to the pot. After the water boils, boil it over low heat until it becomes a thin paste.

3. Pour the millet into the porridge, mix well, and cook for a while; steam the fish, remove the bones, mash the meat, put it into the porridge, and add a little salt to taste.

[Nutritional effect] Fish meat is rich in protein, minerals, fiber and rich in B vitamins. It has the nutritional effects of reducing blood fat, promoting blood circulation, and strengthening the brain.

Tips
Elderly people with weak body and clear urine should eat less millet.

Beancurd Chestnut Porridge

Raw materials: 20 grams of bean curd sticks, 100 grams each of chestnuts and crushed corn kernels

Seasoning: sugar in moderation
Production process
1. Peel and wash chestnuts, cut and set aside; wash bean curd sticks and set aside.

2. Boil 1000ml of water together with chestnuts and rock sugar.

3. Add crushed corn kernels and bean curd sticks, simmer for 20 minutes on low heat and serve.

[Nutritional effect] Corn is rich in unsaturated fatty acids, among which the content of linoleic acid is as high as 60%, which has a significant effect of lowering cholesterol.

Tips
The whole body of chestnuts is a treasure, which can be processed into dried chestnuts, chestnut powder, chestnut sauce, chestnut pulp, cakes, cans and other foods.

Mushroom Polenta

Raw materials: 100 grams of water-fat mushrooms, 100 grams of corn

Seasoning: appropriate amount of salt, five-spice powder, chopped green onion, and minced ginger
Production process
1. Remove impurities from the water-fat mushrooms, rinse them, shred or chop them, put them in a pot of boiling water and scald them for a while, then remove and set aside.

2. Wash the corn, put it in a casserole, add an appropriate amount of water, boil on high heat, then simmer on low heat until the corn is crispy, add chopped mushrooms, mix well, continue to simmer on low heat until boiling.

3. Add chopped green onion, minced ginger, salt, five-spice powder, mix well and serve.

[Nutrition and efficacy] Fresh mushrooms are tender and sweet, rich in protein and various trace elements necessary for human body.Mushroom corn porridge has nutritional effects such as appetizing and invigorating the spleen, tonifying deficiency and reducing fat.

Tips
Mushrooms are known as "mountain delicacy" because of their rich nutrition, tender meat and unique flavor.

Ham Polenta

Raw materials: 60 grams of rice, 150 grams of ham, 100 grams of corn

Seasoning: celery, broth, salt, monosodium glutamate, pepper, sesame oil, parsley
Production process
1. Wash the rice, soak it for about 30 minutes, and boil it with the broth.

2. Dice the ham, wash and mince the celery.

3. Pour diced ham and corn kernels into the porridge, cook for 10 minutes, add appropriate amount of salt and monosodium glutamate to taste, add pepper, sesame oil, celery powder, and coriander when eating.

[Nutritional effect] Ham contains protein, fat, more than a dozen kinds of amino acids and a variety of vitamins and minerals. Eating in moderation has the effects of nourishing the stomach and promoting body fluid, nourishing the kidney and strengthening yang, strengthening the marrow and benefiting the feet.

Tips
Corn germ tip contains a variety of nutrients and can be eaten regularly.

Barley and Red Bean Congee

Ingredients: 20 grams of barley, 30 grams each of dried red beans and fresh Smilax, 30 grams of japonica rice

Seasoning: sugar in moderation
Production process
1. Soak barley and dried red beans thoroughly in warm water, dice and wash fresh Smilax tuckahoe, and wash japonica rice.

2. Use a clay pot, add an appropriate amount of water, put it on the stove and boil it over high heat, add barley, dried red beans, and japonica rice, and cook it over medium heat for about 25 minutes.

3. Add Smilax cocos, add sugar, continue to cook for 20 minutes and serve.

[Nutritional effect] Barley is sweet, light, cool in nature, and belongs to the spleen, stomach, and lung meridian. It can invigorate the spleen and expel dampness, clear heat and expel pus. It is suitable for people with chickenpox and fever.

Tips
The seed of Job's tears should be large and plump, complete and uniform, and white in color.Barley and dried red beans must be thoroughly soaked in warm water before cooking, so as not to rot after a long time.

Mung bean and barley porridge

Raw materials: 30 grams of mung beans, 20 grams of barley, 50 grams of basmati rice

Seasoning: 20 grams of fresh lotus leaves

Production process
1. Wash the lotus leaves and soak in cold water for half an hour or blanch in boiling water for 1 minute and set aside.

2. Wash mung beans, barley and basmati rice, put them in a purple sand pot, add water and boil on high, turn to low and cook for 2 hours until soft.

3. Cut off the lotus leaf for a week, use the middle circle as a pot cover, put the cut out periphery into the pot and cook with the porridge for half an hour.

4. Take out the lotus leaves, and the porridge will become lotus-flavored porridge.

【Nutritional effect】Lotus leaf contains many kinds of basaltin, protonuciline and nuciferine etc.
Alkaloids and vitamin C have the functions of clearing heat and detoxifying, cooling blood and lowering fat.

Tips
People with hyperacidity, peptic ulcer and dental caries should not take lotus leaf.

oatmeal porridge
Raw materials: 50 grams of oatmeal

Seasoning: appropriate amount of water and salt
Production process
1. Put the oatmeal into the pot and add some water.

2. Bring to a boil over medium heat, stir and cook until soft, add salt to taste.

[Nutritional effect] This porridge has the effect of lowering fat and losing weight. Take it once a day with breakfast.

Tips
It is better to choose unsweetened pure oatmeal instead of ordinary oatmeal.

Apple Porridge

Raw materials: 50 grams of oatmeal

Seasoning: Appropriate amount of apple, carrot and milk
Production process
1. Wash the apples and carrots and shred them with a grater.

2. Put the oatmeal and 1 tablespoon of carrot shreds into the pot, pour in the milk and 1/4 cup of water and cook over low heat.

3. After boiling, add 2 tablespoons of shredded apples until boiled.

【Nutrition and efficacy】Apple contains sucrose, reducing sugar, malic acid, citric acid, quinic acid, alcohols, pectin, vitamin C, potassium, sodium and other ingredients. The various minerals it contains can make the skin delicate, lubricated, Ruddy and shiny.

Tips
Try to choose products that can see the unique shape of oatmeal. Even if it is a fast food product, you should see the broken oatmeal.

Okara Oatmeal

Raw materials: 20 grams of bean dregs, 50 grams of oatmeal, 30 grams of red beans

Seasoning: sugar in moderation
Production process
1. Red beans are cooked.Pour 2 bowls of water into the pot and boil, pour in the bean dregs and oatmeal.

2. Stir well, pour in the cooked red beans, and cook until the porridge boils slightly.

3. Add sugar to taste according to taste.

[Nutritional effect] Okara contains water, protein, fat, carbohydrates (cellulose, polysaccharides, etc.), calcium, phosphorus, iron, etc.Eating bean curd residue can reduce blood cholesterol levels and reduce the consumption of insulin by diabetics.

Tips
Okara is actually a by-product of the production of soy milk or tofu.

Bacon and Cabbage Porridge

Raw materials: 200 grams of cabbage, 50 grams of celery, 200 grams of thick porridge, 100 grams of bacon

Seasoning: edible oil, cooking wine, broth, salt, pepper, chopped green onion
Production process
1. Heat oil in a pan, add bacon and cooking wine and fry until cooked, take out the pan and slice into pieces for later use.

2. Wash the cabbage, cut into sections and cook, drain the water; wash and mince the celery.

3. Boil the thick porridge, add bacon, cabbage, minced celery, broth, salt, and pepper, mix well, and when the porridge is thick, sprinkle chopped green onion.

[Nutritional effect] Cabbage is flat in nature and sweet in taste, rich in vitamin C, and has nutritional effects such as clearing away heat and annoyance, quenching thirst and diuresis, and benefiting the stomach.Bacon contains fat, cholesterol, carbohydrates and other ingredients, and has the nutritional effects of appetizing and invigorating the spleen, eliminating food and dispelling cold.

Tips
Fresh cabbage should be used when making porridge, and it is not advisable to choose cabbage that has been placed for a long time or even rotten.

Purple Potato Sago Porridge

Raw materials: 100 grams of rice, 250 grams of purple sweet potato, 50 grams of sago

Seasoning: sugar in moderation
Production process
1. Wash the rice and sago separately; peel and wash the purple sweet potato, cut into pieces and set aside.

2. Pour an appropriate amount of water into the pot, add rice, sago, and purple sweet potato, and cook over medium heat until the rice is rotten.

(End of this chapter)