30 healthy foods you must eat to lose weight

Chapter 1 Cellulite detoxification, fast fat removal (1)
tomato
The B vitamins contained in tomatoes can promote fat metabolism; the lycopene in tomatoes can reduce calorie intake, reduce fat accumulation, and supplement multivitamins to maintain balanced nutrition for the body.

Tomato salad
Ingredients: 150 grams of tomato, 1 gram each of onion and cucumber, and 2 stalks of coriander.

Seasoning: salt, sesame oil, monosodium glutamate.

practice
1 Wash the tomato and cut into small pieces; peel off the old skin of the onion, wash it and cut it into pieces; wash the cucumber and cut it into thin slices; wash the parsley and cut it into pieces.

1 Put the processed tomato chunks, onion chunks, and cucumber slices into a plate, add salt, sesame oil, and monosodium glutamate to taste, and finally sprinkle with coriander powder and mix well.

Intimate tips
This dish is rich in B vitamins, which can promote fat metabolism, and it has a slimming effect when eaten regularly.Tomato Lettuce Salad
Ingredients: 2 tomatoes, 4 lettuce leaves, 1 yellow bell pepper.

Seasoning: salad dressing.

practice
1 Wash the lettuce leaves first and lay them flat in the container.

1 Wash the tomatoes and cut them into round slices; remove the stems and seeds of the yellow sweet peppers, wash them and cut them into round slices.

1 Arrange the sliced ​​tomatoes and yellow bell peppers alternately on the lettuce leaves.

1 Add salad dressing to taste.

Intimate tips
Tomato is a low-calorie vegetable, and those who eat out with insufficient vegetable intake can take it with them.

Tomato Fried Corn Kernels
Ingredients: 2 grams of tomato, 1 gram of sweet corn kernels.

Seasoning: vegetable oil, green onion, salt, sugar.

practice
1 Wash the tomatoes, cut into small cubes and set aside; wash the sweet corn kernels, drain and set aside.

1 Heat oil in a frying pan, add tomatoes, fry until cooked, add salt and sugar, set aside.

1 Leave the bottom oil in the pot, add sweet corn kernels and fry until cooked, add tomato, season with salt, and sprinkle with chopped green onion.

Intimate tips
Tomatoes can be eaten after washing. Eating tomatoes regularly can not only avoid high-calorie snacks, but also supplement the nutrients necessary for the human body.Oxtail Casserole with Tomato Sauce

Ingredients: 1 peeled fresh oxtail, 1 carrot, tomato, and potato, 1/2 onion.

Seasoning: salt, tomato paste, ginger, scallion, cooking wine, salt, vegetable oil, clear soup.

practice
1 Wash the oxtail, cut it into small pieces along the bone seam, and blanch in water to cool.

1 Ginger and scallions are fluffed with a knife; carrots and potatoes are washed and cut into hob pieces; tomatoes are washed and cut into quarters; onions are peeled, washed and cut into pieces for later use.

1 Pour vegetable oil into a pot and heat it up, add carrots and potato pieces and stir-fry until yellow, then put in tomato sauce and stir-fry for 2 minutes and set aside.

1 Put clear soup in a casserole, bring to a boil over high heat, add oxtail, ginger, scallion, and cooking wine, turn to low heat and simmer for 1 hour, add onions, tomatoes, carrots, and potato pieces, bring to a boil over high heat, then turn to low heat and simmer Cook, add salt, tomato paste, and simmer for 10 minutes on medium heat.Tomato Omurice

Ingredients: 1 bowl of rice, 2 eggs.

Seasoning: vegetable oil, salt, sugar, tomato paste, cooking wine.

practice
1 Heat oil in a pot, pour in rice, add salt and tomato sauce, stir well, put on a plate and set aside.

1 Crack the eggs into a bowl, beat them in the same direction, and use a pan to spread them into egg skins.

1 Put the fried rice on the egg skin, wrap it and put it on a plate, pour tomato sauce on it and serve.

Intimate tips
Tomato omelet rice is nutritious and low in calories. It is easy to make and is a common staple food on the family table.

Tomato Soy Pot Noodles

Ingredients: 1 tomato, 2 grams of noodles, a little spinach.

Seasoning: chopped green onion, salt, soy sauce, vegetable oil.

practice
1 Wash the tomatoes and cut into small pieces; wash the spinach and cut into sections.

1 Heat oil in a pot, stir-fry chopped green onion until fragrant, add tomato slices and stir-fry evenly, add water and bring to a boil.

1 Put the noodles into the pot, stir them up, put the spinach pieces, add salt and soy sauce to taste after boiling.winter melon
Wax gourd is a very good weight loss food. Wax gourd does not contain fat and is rich in dietary fiber, calcium, phosphorus, carrots and other nutrients.Winter melon also contains an ingredient called "propanol diacid", which can effectively prevent the accumulation of fat in the body, thus playing a role in weight loss.

Sweet Melon Bars with Orange Juice
Ingredients: 3 grams of wax gourd, appropriate amount of medlar.

Seasoning: orange juice, sugar.

practice
1. Peel and flesh the wax gourd, cut it into strips, blanch it in boiling water, take it out immediately after the pot boils, cool it down, drain the water, and put it in a container.

1 Pour in the sugar and mix well, marinate for 30 minutes, pour orange juice after taste, after all the melon strips are colored, put them on a plate and sprinkle with medlar.

sea ​​rice and winter melon
Materials: 5 grams of wax gourd, 50 grams of dried shrimps.

Seasoning: vegetable oil, salt, cooking wine, chicken essence, water starch.

practice
1. Peel off the skin and flesh of wax gourd, rinse well, cut into slices, marinate with a little salt for 5 minutes, drain and set aside; soak sea rice in warm water until soft.

1 Heat oil in a frying pan, add winter melon slices and stir-fry until tender green, remove and control the oil for later use.

1 Leave a little base oil in the pot, add cooking wine, chicken essence, dried sea rice, boil it, add wax gourd slices, stir fry evenly over high heat, bring to a boil, turn to low heat and simmer until the wax gourd is transparent and delicious, then thicken with water starch out of the pan.

Intimate tips
Wax gourd has anti-aging effects. Long-term food can make the skin white as jade, moist and smooth, and keep the body fit.Fried Winter Melon with Crab Meat

Ingredients: 50 grams of dried crab meat, 4 grams of wax gourd.

Seasoning: vegetable oil, ginger slices, scallions, salt, sugar, cooking wine, water starch.

practice
1. Put the dried crab meat into a bowl, add a little water, add scallions and ginger slices, and steam in a drawer for 20 minutes; wash the winter melon, peel and flesh it, slice it, blanch it in boiling water, and remove it.

1 Put the pot on the fire, pour vegetable oil and heat it up, add steamed crab meat, pour in the soup when steaming crabs, add salt, sugar, cooking wine to adjust the taste, add wax gourd slices, cook until the wax gourd is transparent, thicken with water starch and serve Can.

Straw Mushroom and Winter Melon Balls

Ingredients: 250 grams each of wax gourd and straw mushroom, 4 dried red peppers.

Seasoning: vegetable oil, pepper, salt, sugar, broth, water starch.

practice
1 Wax gourd, peeled and fleshed, made into a ball, washed, boiled thoroughly in a boiling water pot, removed, cooled and drained; washed straw mushrooms, removed stalks, boiled thoroughly in a boiling water pot, removed, cooled, Squeeze out the water; remove the stalks and seeds of dried red pepper, wash and cut into sections.

1 Heat oil in a frying pan to [-]% to [-]% heat, add pepper and fry for a while, add broth, sugar, salt, dried red pepper and bring to a boil, add wax gourd balls and straw mushrooms, after boiling, thicken with starch.cucumber
Cucumber is rich in dietary fiber, which can promote the excretion of food residues in the intestines and reduce the body's absorption of cholesterol.Cucumber also contains a nutrient called "propanol dioic acid", which can inhibit the conversion of sugar in the body into fat, and has the effect of losing weight and adjusting lipid metabolism.

Fried Beancurd with Cucumber

Ingredients: 2 grams of cucumber, 150 grams of dried tofu.

Seasoning: shredded ginger, sesame oil, salt, monosodium glutamate, vegetable oil.

practice
1 Wash the cucumber, cut it lengthwise, and then cut it into thin strips; cut the dried tofu into strips.

1 Heat oil in a frying pan, add shredded ginger, cucumber and dried tofu and stir fry.

1 Add salt and monosodium glutamate, stir fry evenly, turn off the heat, and season with sesame oil.

Cucumber with Aloe Vera

Ingredients: 50 grams of aloe vera, 1 gram each of soybean sprouts, cucumbers, green radishes, and tofu, and 10 grams of green peppers.

Seasoning: vinegar, sugar, sesame oil, salt.

practice
1 Wash the aloe vera, cucumber, radish, green pepper, and soybean sprouts, slice the radish, cut the cucumber into sections, slice the green pepper, and cut the aloe vera into pieces; wash the tofu, blanch it in boiling water, and slice it.

1 Put all the vegetables into a plate, add vinegar, sugar, sesame oil, and salt and mix well.Cucumber with Hawthorn and Honey Sauce
Ingredients: 50 grams of dried hawthorn, 5 gherkins.

Seasoning: honey, sugar.

practice
1. Wash dried hawthorn, wrap it in gauze, add 2 ml of water to boil to get 80 ml of thick juice; peel off the two ends of the gherkin, wash and cut into strips, and scald in boiling water.

1 Boil the hawthorn juice and sugar, add honey to collect the juice, pour it on the cucumber strips and mix well.

Intimate tips
Hawthorn can be used to eliminate stagnation and lose weight.Cucumber is cold in nature and sweet in taste, has the effect of clearing away heat and quenching thirst, and dredging water channels.The two are eaten together, which can reduce fat and help digestion.

Scrambled Eggs with Shrimp and Cucumber
Ingredients: 1 gram each of shrimp and egg, 2 grams of cucumber.

Seasoning: salt, vegetable oil, cooking wine, sesame oil, monosodium glutamate, dry starch, chopped green onion.

practice
1. Remove the sand and wash the shrimps, put them in a bowl, add salt, cooking wine, and dry starch to marinate to taste; wash the cucumbers, cut them in half and slice them; break the eggs into a bowl, add a little salt and stir them for later use.

1 Boil water in a pot, add shrimps and blanch, pour into a colander, drain and set aside.

1 Heat the base oil in a pot, add eggs, fry until golden brown, add chopped green onion, shrimp, cucumber, and salt, stir fry evenly, season with MSG, and drizzle with sesame oil.Three Shredded Cucumbers
Ingredients: 150 grams of cucumber, 1 gram each of green pepper and carrot, 50 grams of vermicelli.

Seasoning: salt, sugar, soy sauce, vinegar, diced green onion, minced ginger, pepper, vegetable oil.

practice
1 Wash the cucumber, and cut it obliquely into long slices; wash the carrot and green pepper separately, and shred it; soak the vermicelli in warm water, blanch them thoroughly in boiling water, and remove.

1. Pickle the cucumber slices with salt to taste, then wash off the excess salt, mix appropriate amount of sugar, salt, soy sauce, and vinegar to make a sauce, and pour it on the cucumber slices; put minced green onion, minced ginger, shredded green pepper, shredded carrot, and vermicelli on the cucumber a.

1. Fry the peppercorns into peppercorn oil with vegetable oil, pour them on the vegetables, cover them well, put them in the refrigerator for 1 hour, take them out and mix them again.

Cucumber Bamboo Fungus Soup

Ingredients: 1 gram of cucumber, a little bamboo fungus.

Seasoning: salt, monosodium glutamate.

practice
1 Dictyophora soaked in water for 4 hours, washed and cut into sections.

1 Cucumber washed with clean water and cut into thin long slices for later use.

1. Put water, salt, and monosodium glutamate in the pot and mix thoroughly, then add cucumber slices and bamboo fungus segments, and bring to a boil over high heat.Cucumber Stir-Fried Beef

Material: 250 grams of beef tenderloin, 4 grams of cucumber.

Seasoning: sesame oil, soy sauce, salt, sugar, chili powder, vegetable oil.

practice
1. Wash the beef tenderloin, remove the fascia, freeze it, slice it, add sesame oil, soy sauce, salt, sugar and chili powder, and mix it with your hands to make the beef tasty.

1 Wash the cucumber, remove the stalks, peel the skin, cut it in half lengthwise, and cut it into thin strips with a moderate thickness.

Heat 1 pot, pour in vegetable oil, pour in beef slices, fry quickly on high heat, add cucumber strips, and fry for a while until the cucumbers are tender and crisp.

Intimate tips
Cucumber contains cucumber acid, which can promote human metabolism. Cucumber contains dietary fiber, which can accelerate gastrointestinal motility and help excrete excess fat in the body.Momordica charantia
The content of sugar and fat in bitter gourd is very low, which is more suitable for obese people.The bitter melon contained in bitter gourd is known as the "fat killer".Bitter melon can reduce the intake of fat and sugar by 40%~60% in the human body. It has a super-efficient fat-lowering and fat-reducing effect. Coupled with the detoxification effect of bitter gourd, it can expel toxins from the body, which is also great for weight loss. favorable.

Pear Salad with Bitter Gourd
Ingredients: 1 bitter gourd, 1 pear, [-] red pepper, and [-] green pepper.

Seasoning: sugar, salt, white vinegar.

practice
1 Cut open the bitter gourd, remove the pulp and seeds, wash, and cut into thin strips; peel and remove the seeds from Sydney pear, and cut into thin strips; remove the stalks and seeds of red and green peppers, wash, and cut into thin strips.

1 Bring water to a boil in a pot, add a little salt, add shredded bitter gourd and blanch until cooked, remove and soak in cold boiled water.

1Put the shredded bitter gourd, shredded pear, shredded red pepper and shredded green pepper in a bowl, add salt, white sugar, and white vinegar, and mix well.

Intimate tips
Sydney has the effect of nourishing the lungs and relieving cough, clearing away heat and resolving phlegm, while bitter gourd is the first choice of diet food. Combining the two into one, it is a good product for weight loss in summer.

Cooling bitter gourd
Ingredients: 20 grams of bitter gourd, 5 grams of red pepper.

Seasoning: Old brine, salt, brown sugar, white wine.

practice
1 Remove the seeds and flesh of the bitter gourd, wash it, and dry it until it wilts for later use; wash the red pepper, dry it, remove the stems, and slice it.

1 Cut the bitter gourd into medium-sized pieces and put them in the kimchi jar together with the red pepper flakes.

1. Put salt, brown sugar, and white wine in the kimchi jar with bitter gourd and red pepper flakes, mix well, and then inject old salt water until the dishes are submerged.

1 Seal the kimchi altar, put it in a cool place, and take it out after 2 to 3 days.

Intimate tips
Bitter gourd is rich in B vitamins, vitamin C, calcium, iron, etc., and has obvious hypoglycemic effect, which is a good product for weight loss.Stir-fried lotus root with bitter gourd

Ingredients: 3 grams of bitter gourd, 150 grams of lotus root, 10 grams each of red pepper shreds and pumpkin shreds.

Seasoning: salt, monosodium glutamate, white vinegar, sugar, shredded ginger, vegetable oil.

practice
1 Wash the bitter gourd, remove the flesh and shred; peel the lotus root, wash and shred.

Put water in 1 pot and bring to a boil, pour in shredded bitter gourd, shredded lotus root, shredded red pepper, shredded pumpkin, add white vinegar, and blanch until raw.

Heat up vegetable oil in 1 pot, add shredded ginger and fry until fragrant, add shredded lotus root, bitter gourd, red pepper, and pumpkin, add salt, monosodium glutamate, and sugar, and stir well.

Bitter Gourd Beef Soup

Ingredients: 150 grams of beef, 1 gram of bitter gourd.

Seasoning: salt, cooking wine, green onion, ginger slices.

practice
1 Wash the beef, cut into small pieces, simmer with cooking wine and salt for 15 minutes, then blanch, and set aside; wash the bitter gourd, remove the flesh and seeds, cut into large pieces for later use.

1 Add water to a soup pot, add beef cubes, cooking wine, scallions, and ginger slices to boil, and simmer for 1 hour on low heat.

1 When the beef is fully cooked, add the bitter gourd, cook for another 10 minutes, and add some salt.

Loofah
Loofah is rich in vitamin A, B vitamins, vitamin C, calcium, phosphorus, iron and other nutrients, which are beneficial to the human body.In addition, the saponins and mucus contained in the loofah can make the stool smooth, and the calories are low, which is good for weight loss.

Loofah Tender Meatballs

Ingredients: 1 loofah, 2 grams of minced beef, 1 egg and [-] tomato.

Seasoning: scallions, ginger slices, salt, chicken essence, cooking wine, pepper, starch, water starch, vegetable oil.

practice
1 Peel the loofah and cut into slices, and cut the tomato into cubes.

1. Add scallions, ginger slices, salt, cooking wine, chicken essence, pepper, starch, eggs, a little vegetable oil and appropriate amount of water to the minced beef, mix well and set aside.

1 Pour water into the pot, squeeze the mashed meat into balls and put them in the pot to cook.

1. Pour oil into the pot, add scallions and ginger slices to the pot, pour in an appropriate amount of soup for cooking meatballs, add salt, chicken essence, and pepper to taste and bring to a boil. Turn to low heat and add loofah slices to cook until they are broken, then thicken with water starch , add tomato cubes and meatballs and stir fry for a while.

Goji Berry Loofah
Ingredients: 2 grams of loofah, 15 grams of wolfberry.

Seasoning: shredded ginger, salt, monosodium glutamate, water starch, vegetable oil.

practice
1 Peel the loofah, wash, cut into hob pieces; soak wolfberry in water for a while.

1. Heat oil in a frying pan, add shredded ginger to the pan, stir fry the loofah, add salt to taste, add goji berries after cooking, and cook until the loofah is soft, then thicken it with water starch.Chicken Loofah
Ingredients: 3 grams of loofah, 1 gram of chicken heart, 50 grams of straw mushroom.

Seasoning: sliced ​​ginger, shredded green onion, oyster sauce, cooking wine, water starch, vegetable oil.

practice
1. Peel the loofah, wash and cut into pieces; remove the stalks of the straw mushrooms, wash them, cut them in half, blanch them in boiling water, and remove them; wash the chicken hearts, cut them into small pieces, blanch them in boiling water and remove them.

1. Heat vegetable oil in a pot, add sliced ​​ginger and saute until fragrant, then add loofah pieces, pour in a little hot water and boil, add chicken heart slices and straw mushroom pieces and stir-fry for a while, then add cooking wine and oyster sauce and stir-fry for a while , Thicken with water starch, sprinkle with shredded green onion.

Loofah Rice Noodle Soup

Ingredients: 150 grams of loofah, 2 grams of rice noodles.

Seasoning: salt, monosodium glutamate, pepper, onion, sesame oil, broth.

practice
1 Peel the loofah, wash and cut into slices; wash and cut the onion into fine pieces.

1 Put the pot on the fire, pour in an appropriate amount of water and boil, add rice noodles and cook, remove and put into a bowl for later use.

1. Pour broth into a clean pot and boil, add loofah slices and cook until the loofah becomes soft, add salt, monosodium glutamate, sesame oil, pepper, chopped green onion to taste, pour the loofah in the pot together with the soup into the rice noodle bowl.

pumpkin
Cholesterol-free, vitamin-rich pumpkins contain carbohydrates that provide energy for the body, which not only reduces the deposition of toxins in the body, but also allows people to have a healthy gastrointestinal tract.For those who are prone to obesity in winter, those who eat irregularly, and those with weak gastrointestinal tract, it has a good effect on regulating the spleen and stomach and fighting against metabolic syndrome.

Pumpkin Barley Porridge

Ingredients: 150 grams of barley, 2 grams of pumpkin, 15 grams of dried red dates.

Seasoning: 60 grams of sugar.

practice
1 After washing the barley, soak it in warm water for 2 hours, remove it, and drain the water.

1. Wash, peel and dice the pumpkin; wash and remove the core of the dried red dates; add water to the pot, boil it, add barley, add dried red dates after boiling, change to low heat and cook until the barley cracks, then add diced pumpkin, cook until the barley is cooked thoroughly, Just add sugar.

Vegetarian Pumpkin
Material: 5 grams of pumpkin.

Seasoning: vegetable oil, shredded ginger, salt.

practice
1 Wash the skin of the pumpkin, dig out the pulp and seeds, and cut into small pieces.

1. Pour vegetable oil into a pot and heat until 5% hot. Add shredded ginger and sauté until fragrant, then add pumpkin pieces and stir fry a few times. Add [-]ml of boiling water and bring to a boil.

1Chang to low heat and simmer for 10 minutes, add salt to taste, and wait for the soup to dry up.Triple Pumpkin Tart

Ingredients: 1 pumpkin, 250 grams of shrimp, 5 grams of pork stuffing, 1 gram of minced winter bamboo shoots and 2 gram of water chestnuts, [-] eggs (take the egg white).

Seasoning: sesame oil, salt, minced green onion, minced ginger.

practice
1 Remove the sand from the shrimp, wash it, and chop it; mix the minced winter bamboo shoots and water chestnuts with pork filling, minced shrimp, egg white, salt, sesame oil, diced green onion, and minced ginger to make a stuffing.

1. Peel and flesh the pumpkin, cut it into slices, spread the prepared filling evenly on each slice of pumpkin, about 1 cm thick, and then stack it on a larger flat plate, making about 20 pieces in total, steam in a pan 15 minutes will do.

Pumpkin Beef Brisket Cup

Ingredients: 3 grams of sirloin meat, 250 grams of pumpkin.

Seasoning: vegetable oil, salt, ginger, sesame oil.

practice
1. Peel and flesh the pumpkin, wash and cut into pieces; wash and cut the ginger into pieces.

1 Put the vegetable oil on the fire to heat the pot, deep-fry the pumpkin until it is reddish, pick it up and set aside.

1 Wash and cut the beef brisket into pieces, put it into a stewing pot together with salt and ginger, add an appropriate amount of boiling water, and when it is stewed until it is almost rotten, add pumpkin pieces, and stew until it is overcooked.

1 When eating, remove the ginger and add sesame oil.eggplant
Eggplant contains a variety of vitamins, and purple eggplant contains more vitamin P, which can enhance cell adhesion and improve microvascular elasticity.Eggplant can also lower cholesterol, prevent blood vessel damage caused by hyperlipidemia, and can assist in the treatment of hypertension, hyperlipidemia, arteriosclerosis and other diseases.

Multi Flavored Eggplant Puree
Material: 4 grams of eggplant.

Seasoning: minced garlic, minced coriander, minced green onion, chili oil, sesame oil, soy sauce, sugar, salt, vinegar, monosodium glutamate.

practice
1. Wash and cut the eggplant into strips, sprinkle with salt, soak in clean water for a while, and remove; mix mashed garlic, diced green onion, chili oil, sesame oil, soy sauce, sugar, salt, vinegar, and monosodium glutamate into a sauce.

1Steam the eggplant sticks until cooked, mash them, cool them down, pour over the seasoning sauce, and sprinkle with coriander powder.

Pepper Eggplant
Ingredients: 5 grams of eggplant, 1 green pepper and 2 red pepper, [-] spinach leaves.

Seasoning: garlic, onion, salt, vinegar, monosodium glutamate, vegetable oil, sesame oil.

practice
1 Remove the stalks of the eggplants, wash them, steam them in a steamer until they are soft, take them out, cool them, tear them into thick strips, and put them on a plate.

1 Wash green peppers and red peppers, remove stalks and seeds, and chop into fine grains for later use; wash green onions, and cut them into chopped green onions; wash garlic, and mince.

1 Heat vegetable oil in a pot, add minced garlic, green peppers, and red peppers and saute until fragrant, then add salt, vinegar, and monosodium glutamate to make a sauce, and pour it over the eggplant.

1 Sprinkle with chopped green onion, drizzle with a little sesame oil, and garnish with spinach leaves.Steamed Eggplant with Chrysanthemum

Ingredients: 10 grams of chrysanthemum, 2 purple eggplants.

Seasoning: salt, vinegar, sesame oil.

practice
1 Wash the chrysanthemums and put them into a pot, add some water, and cook until boiling.

1 Wash the purple eggplant, slice it, put it in a bowl with the chrysanthemum soup, steam it over water, add some sesame oil, salt and vinegar, and mix well.

Eggplant not only reduces fat, but also enhances the activity of antioxidant substances in the body, removes free radicals, and achieves anti-aging effects.

Intimate tips
Assorted Veggie Diced
Ingredients: 2 grams of eggplant, 50 grams of red pepper, 30 grams each of peas, carrots, and cucumbers.

Seasoning: Vegetable oil, minced green onion, minced ginger, minced garlic, soy sauce, sugar, water starch, salt.

practice
1 Wash the eggplant, remove the stalks and skins, cut into small cubes, soak in clean water for a while; wash the red peppers, carrots, and cucumbers and cut into small cubes; wash the peas.

(End of this chapter)