30 healthy foods you must eat to lose weight

Chapter 2 Cellulite detoxification, fast fat removal (2)
1. Pour oil into the pot, add diced eggplant and fry until golden brown, remove, leave the bottom oil to heat up, add minced green onion, minced ginger, minced garlic and fry until fragrant, add diced carrot and peas, stir fry over high heat, then add eggplant Ding, soy sauce, sugar, salt, stir well, finally add diced cucumber, diced red pepper, stir fry and thicken with starch.squash

Zucchini is rich in vitamins and dietary fiber, which can promote the speed of gastrointestinal peristalsis, and quickly decompose excess waste in the body into waste for excretion.

It helps to eliminate excess fat in the body, but also promotes the discharge of toxins accumulated in the body and prevents constipation.

Zucchini Scrambled Eggs
Material: 2 grams of zucchini, 2 eggs.

Seasoning: salt, chopped green onion, vegetable oil.

practice
1 Beat the eggs, add salt and stir well to form egg liquid; pour oil into the pot and heat up, put the egg liquid into the pot and fry until cooked; wash the zucchini, remove the flesh, and slice.

1 Put chopped green onion in the oil pan and sauté until fragrant, then add zucchini slices and salt and stir-fry. When the zucchini slices are cooked, add eggs and stir-fry well.

Zucchini Pancakes

Ingredients: 2 grams of zucchini, 1 egg, 1 gram of wheat flour, 5 grams of soda powder.

Seasoning: vegetable oil, salt.

practice
1 Wash the zucchini, peel and flesh, shred, marinate with salt for 10 minutes, squeeze the juice for later use.

1 Break the eggs into the flour, pour the zucchini juice and baking soda and stir to form a batter.

1 Pour vegetable oil into a frying pan, heat it until it is warm, pour in the batter, and fry over low heat until the cake is cooked.

Zucchini is rich in water and has the effect of moisturizing the skin. At the same time, zucchini contains an inducer of interferon, which can stimulate the body to produce interferon, improve immunity, and play the role of anti-virus and tumor.

Insider Tips Veggie Fried Zucchini

Ingredients: 5 grams of zucchini, 20 grams of sea rice, 10 grams each of medlar, chopped green onion, and sliced ​​ginger.

Seasoning: vegetable oil, salt, sugar, sweet noodle sauce, cooking wine, chicken essence, pepper, water starch, broth.

practice
1 Wash the zucchini, cut into thick slices, and set aside on a plate.

1. Put the oil in the pot and heat it until it is [-]% hot, add chopped green onion, ginger slices, sea rice and sweet noodle sauce, stir-fry for a while, pour in the broth, add salt, sugar, cooking wine, chicken essence and pepper, and finally add the zucchini and cook together .When the zucchini is about to be cooked, add wolfberries, and finally thicken it with water starch, stir well on high heat and then take it out of the pan.

Zucchini Soup
Ingredients: 50 grams of zucchini, 25 grams of lean pork.

Seasoning: chopped green onion, pepper powder, salt, chicken essence, vegetable oil.

practice
1 Wash the zucchini, remove the stalks and pulp, and slice; wash the lean pork, and slice.

1. Pour vegetable oil into a pot and heat until it is [-]% hot. Add chopped green onion and pepper powder and sauté until fragrant. Add sliced ​​lean pork and stir-fry until the meat turns white.

1 Add appropriate amount of water to boil, add zucchini slices and cook, season with salt and chicken stock.

Intimate tips
Zucchini contains more nutrients such as vitamin C and glucose, especially the extremely high content of calcium.bell pepper
Bell peppers are high-chromium, low-sugar vegetables that can help maintain a good figure and are great for eating during weight loss.The sweet pepper in sweet pepper can promote the metabolism of fat, prevent fat from accumulating in the body, thereby play a role in reducing fat and losing weight.

Bell Pepper Chicken Braised

Ingredients: 1 chicken leg, 30 grams each of red and yellow peppers, 50 grams each of flour and tomato paste, 2 tomatoes, 1/2 onion, 3 cloves of garlic, 5 grams of fresh perilla.

Seasoning: 30ml of red wine, 5g each of white sugar and salt, 3g of black pepper, 25ml of vegetable oil.

practice
1 Chop the onion and garlic together; rinse the tomatoes with water, drain and cut into large pieces; cut the red and yellow peppers into pieces the same size as the tomatoes and set aside.

1 Wash the chicken legs with clean water, chop into 4 cm pieces, and then evenly dip in a layer of flour for later use.

1 Pour an appropriate amount of vegetable oil into the pot, heat it up over medium heat, add the chicken pieces and fry slowly until they are colored, take it out and set aside.

1 Leave the base oil in the pot, heat it up, add chopped onion and garlic and sauté until fragrant, then add fresh perilla, tomato paste and tomato cubes and stir fry evenly.

1 Add chicken pieces to the pot and stir fry evenly, then add red wine and appropriate amount of water, bring to a boil over high heat, then simmer for 30 minutes over low heat.

Add red pepper cubes, yellow pepper cubes, salt, white sugar and black pepper, mix well, and cook for 3 minutes.Bell Pepper Mixed with Seafood

Ingredients: 1 cuttlefish, 1 gram each of shrimp, crab leg meat, fresh shellfish, and bell pepper.

Seasoning: cooking wine, salt, sugar, sesame oil.

practice
1 Clean the cuttlefish and cut them into circles; remove the sand from the shrimp, wash them with salt, and rinse; wash the crab legs and fresh shellfish.

1 Pour an appropriate amount of water into the pot and boil, add a small amount of salt and cooking wine, add fresh shellfish, shrimp, crab leg meat, and cuttlefish, blanch until cooked, and drain the water.

1 Cut the sweet pepper into small long slices, mix well with various seafood, sugar, and sesame oil.

Stir-Fried Loofah with Bell Pepper

Ingredients: 3 grams of loofah, 1 gram of bell pepper.

Seasoning: vegetable oil, scallion shreds, ginger shreds, garlic flakes, salt, sugar, water starch, sesame oil, pepper, monosodium glutamate.

practice
1. Peel the loofah, wash it, cut it into sections, and then cut it into strips; remove the stalks and seeds of the sweet pepper, wash it, and cut it into shreds.

1. Put the pot on the fire, add vegetable oil, heat it to [-]% heat, add shredded sweet pepper, stir-fry until it is [-]% ripe, remove from the pot and serve.

1 Clean the pot, put it back on the fire, put vegetable oil, when it is [-]% hot, add loofah strips and stir-fry a few times, add sweet pepper shreds, ginger shreds, scallion shreds, garlic slices, stir-fry a few times, add salt and pepper , sugar, monosodium glutamate to taste, thicken with water starch, pour sesame oil, and serve.Green bean sprouts

Mung bean sprouts are rich in dietary fiber, which can promote intestinal peristalsis and timely empty the stool in the intestinal tract, thereby reducing fat accumulation and reducing weight.Mung bean sprouts are also rich in vitamin C and riboflavin, which can effectively remove cholesterol in blood vessel walls and prevent cardiovascular diseases.

Tofu with Mung Bean Sprouts
Material: mung bean sprouts, 2 grams each of tofu.

Seasoning: monosodium glutamate, salt, sesame oil, scallion oil.

practice
1 Wash the mung bean sprouts, blanch them thoroughly in boiling water, remove, drain and cool.

1 Wash the tofu and cut into cubes, blanch thoroughly in boiling water, remove and cool, and drain.

1 Mix salt, monosodium glutamate, sesame oil, scallion oil, mung bean sprouts and tofu well.

Three Silver Buds
材料：绿豆芽3克、鸡蛋1个、鸡脯肉1克、火腿50克、香菇20克。

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

practice
1 Remove the head and tail of the mung bean sprouts, wash them; break the eggs into a bowl, fry them into egg cubes in a hot oil pan; soak the shiitake mushrooms in warm water, wash and shred the ham and chicken breast.

1 Shredded chicken breast meat is starched with water starch and cooking wine, fried in a [-]% hot oil pan, and removed.

1 Pour vegetable oil into a frying pan and heat it up, add mung bean sprouts, shredded ham, and shredded mushrooms and stir-fry, then add shredded chicken breast meat and egg cubes, stir well, add salt, sugar, cooking wine, thicken with water starch, and take out of the pan That's it.Silver wire mixed with gold hook

Ingredients: 3 grams of mung bean sprouts, 30 grams of sea rice, 1 green pepper.

Seasoning: salt, monosodium glutamate, white wine.

practice
1 Remove the stalks and seeds of the green pepper, wash and cut into shreds; wash the mung bean sprouts, blanch them with the shredded green pepper in boiling water and drain.

1. Wash dried dried rice, soak it in white wine, take it out, put it in a bowl, steam it over water, and let it cool down; then mix in mung bean sprouts and shredded green pepper, and season with salt and monosodium glutamate.

Stir-fried Shredded Eel with Silver Buds

Ingredients: 2 grams of shredded eel, 250 grams of mung bean sprouts.

Seasoning: vegetable oil, green onion, ginger powder, cooking wine, salt, water starch, monosodium glutamate, sesame oil.

practice
1 Wash the shredded eel; remove the two ends of the mung bean sprouts, and wash them.

1 Put the frying pan on the fire, add vegetable oil, heat up on high heat, add chopped green onion and minced ginger to the pan, add shredded eel, cooking wine, salt and stir fry, add mung bean sprouts and stir fry well.

1 Thicken with starch, season with monosodium glutamate, and pour in sesame oil.celery
Celery is known as a "high-fiber food" because it is rich in dietary fiber.When the dietary fiber of celery enters the intestinal tract, it will produce a kind of lignin, which can effectively promote gastrointestinal motility, reduce the adhesion of fat and toxins on the intestinal mucosa, and facilitate defecation, so it has a better weight loss effect.

Beef and Celery Egg Soup
Ingredients: 3 grams of beef, 1 gram of celery, 1 egg, 50 grams of tomato.

Seasoning: cooking wine, salt, pepper, broth.

practice
1. Wash and chop the beef; wash the celery and cut it into small cubes; wash the tomato and cut it into small cubes; beat the eggs into a bowl and set aside.

1 Put an appropriate amount of clear soup into the pot, put the minced beef into the soup and boil over high heat, then skim off the foam; change to low heat and simmer for 40 minutes, add diced celery, diced tomato, cooking wine and continue to simmer for 30 minutes.

1 Pour the eggs into the soup, add salt, pepper, and monosodium glutamate.

Celery porridge

Ingredients: 30 grams of celery, 50 grams of rice.

practice
1 Wash the celery and cut it into fine pieces; wash the rice and soak it in water for half an hour.

1 Put the pot on the fire, pour in rice and an appropriate amount of water, bring to a boil on high heat, then turn to low heat and simmer for 20 minutes.

1 Add minced celery and continue to cook for 15 minutes.

Celery contains a chemical substance that can accelerate the decomposition of fat and is the best food for weight loss.

Insider Tips Celery Mixed with Shredded Tofu
Ingredients: 150 grams of celery, 1 gram of tofu skin, 15 grams of chives.

Seasoning: salt.

practice
1 Remove the roots and leaves of celery, wash them, cut them into small pieces, blanch them in boiling water, pick them up and drain them.

1 Wash the tofu skin, cut into shreds, blanch in boiling water, remove and drain; wash the shallots, mince and set aside.

1 Mix celery, bean curd skin, chives and salt, and adjust the taste.

Golden Hook Celery
Ingredients: 2 grams of celery, 10 grams of dried dried shrimps.

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

practice
1 Remove the leaves and thin stems of celery, wash them (thick stems can be cut from the middle), cut into 1 inch long sections, blanch them in boiling water, and take them out to cool; soak dried sea rice in warm water for 30 minutes, take them out Drain and set aside.

1 Pour vegetable oil into the pot, heat to [-]% heat, add dried shrimps and stir until fragrant, take out of the pot and set aside.

1 Put celery and sea rice into a container, add salt, sesame oil, and monosodium glutamate and mix well.bamboo shoots
Bamboo shoots are the "scavenger" of garbage in the body. The dietary fiber contained in them can increase the storage of intestinal water, promote gastrointestinal peristalsis, reduce intestinal pressure, reduce the viscosity of feces, and make the feces soft and easy to discharge. Bamboo shoots contain fat , There is very little starch, it is the best for losing weight.

Steamed Bamboo Shoots
Ingredients: 4 grams of bamboo shoots, 2 grams of chicken, 2 eggs, 10 grams each of minced green onion, minced ginger, and minced garlic.

Seasoning: vegetable oil, salt, soy sauce, sesame oil, pepper.

practice
1 Peel and wash the bamboo shoots, put them in a pot, pour in an appropriate amount of rice-washing water and boil for about 1 hour, remove and wash them, and cut them in half for later use.

1 Spread the egg whites and egg yolks into egg yolk cakes and meringue cakes, cut into shreds.

1. Chop the chicken, put it in a bowl, add minced green onion, minced ginger, minced garlic, salt, sesame oil, and pepper, mix well and marinate for 5 minutes.

1 Fill the sections of the bamboo shoots with marinated minced chicken, put them on a plate, add some soy sauce and water, and steam them in a pan.Finally, place the shredded egg whites and shredded egg yolks on the bamboo shoots, decorate and serve.

Stir-fried tenderloin with bamboo shoots

Ingredients: 2 bamboo shoots, 250 grams of pork tenderloin, 1 gram of water-blackened fungus slices.

Seasoning: onion, salt, cooking wine, pepper, water starch, soy sauce, sugar, vegetable oil, sesame oil.

practice
1 Cut the bamboo shoots from the side with a knife, cut off the thicker fibers around the surface, wash, drain, and cut into diamond-shaped slices; wash the pork tenderloin, slice it, and marinate it with salt, cooking wine, pepper, and water starch for a while.

1. Pour a little vegetable oil into the pot and heat it up. Stir-fry the scallions and pork tenderloin slices, stir-fry the bamboo shoots and black fungus slices for 3-[-] minutes, add salt, soy sauce, and sugar to taste, and finally add some water and cook over high heat Bring to a boil, turn to low heat and simmer until the soup dries up, then pour in sesame oil.Stir-fried diced bamboo shoots with diced peppers

Ingredients: 3 grams of bamboo shoots, 1 gram of pork belly, 20 grams each of green and red peppers.

Seasoning: vegetable oil, pepper, soy sauce, onion, ginger, garlic, salt, chicken essence.

practice
1 Clean the bamboo shoots and dice them; wash and dice pork belly; wash and dice green and red peppers; wash and chop shallots; wash and mince garlic and ginger.

1 Heat oil in a pot, add Chinese pepper and sauté until fragrant, add diced meat and stir-fry until it changes color, pour in soy sauce, add diced green pepper, diced red pepper, chopped green onion, minced ginger, and minced garlic, stir-fry, add diced bamboo shoots, Quickly stir-fry evenly, add salt and chicken essence, stir evenly, and serve right out of the pan.

Bamboo shoots, mushrooms and radish soup

Ingredients: 2 grams of carrots, 1 gram of lean pork, 80 grams of bamboo shoots, 4 mushrooms.

Seasoning: ginger slices, salt, sesame oil.

practice
1 Wash the bamboo shoots and cut them into strips; wash the mushrooms, remove the stalks and cut them into pieces; peel and wash the carrots and cut them into pieces; wash the lean pork meat and cut them into pieces, blanch them in a boiling water pot and remove them.

1. Pour water into a pot and bring to a boil. Put bamboo shoot strips, shiitake mushrooms, carrots, pork lean meat, and ginger slices. Bring to a boil over high heat, simmer over low heat until cooked, season with salt, and pour in sesame oil.

Intimate tips
Bamboo shoots are low in sugar and fat, and the plant fiber contained in them can take away excess fat in the body.mushroom
Shiitake mushrooms are high-fiber and low-calorie foods. The dietary fiber contained in shiitake mushrooms can promote gastrointestinal peristalsis, reduce intestinal absorption of cholesterol and excrete toxins from the body.Shiitake mushrooms also contain nucleic acid substances such as mushroom purine, which can promote the decomposition of cholesterol in the body and effectively prevent obesity.

Celery and Mushroom Porridge

Ingredients: 50 grams of celery, 2 shiitake mushrooms, and 50 grams of rice.

Seasoning: salt, monosodium glutamate.

practice
1 Clean the celery, wash it, and cut it into cubes; wash the shiitake mushrooms, remove the stalks, and cut it into cubes; wash the rice.

1 Pour clean water and rice into the pot, bring to a boil on high heat, then turn to low heat and cook for 30 minutes.

1 Put another frying pan on the fire, pour in oil and heat it up, add diced celery and diced mushrooms, stir fry, add to the rice porridge, add salt and cook for 10 minutes, then add monosodium glutamate.

Double Mushroom Fried Rice
Ingredients: 250 grams of rice, 50 grams each of shiitake mushrooms and crab-flavored mushrooms, 1 green pepper and [-] red pepper.

Seasoning: vegetable oil, salt, pepper.

practice
1 Wash the shiitake mushrooms and crab-flavored mushrooms, remove the stalks, and cut into small pieces; wash the green peppers and red peppers separately, remove the stalks and seeds, and cut into small pieces.

1 Heat vegetable oil in a frying pan, add green pepper slices, red pepper slices, shiitake mushroom slices, and crab-flavored mushroom slices and stir-fry until cooked, add salt and pepper to taste, then add rice and stir-fry until the rice is cooked Coriander is cooked.Stir-Fried Bean Sprouts with Shiitake Mushrooms

Ingredients: 50 grams of dried shiitake mushrooms, 3 grams of pea shoots.

Seasoning: salt, vegetable oil, monosodium glutamate, broth.

practice
1 Wash the pea sprouts, drain the water, and cut into sections; wash the dried shiitake mushrooms, soak them in cold water, and shred them.

1 Pour vegetable oil into a pot, and when it is 1% hot, add shredded shiitake mushrooms and stir-fry for [-] minute, then set aside.

1 Pour a little vegetable oil into the pot again, heat it up, add pea sprouts, stir-fry a few times quickly, then add shredded shiitake mushrooms and stir-fry, add salt and monosodium glutamate to taste, and add broth to stir-fry to taste.

Mushroom Grilled Vegetable Gallbladder

Ingredients: 5 grams of small rapeseed, 250 grams of shiitake mushrooms.

Seasoning: water starch, pepper, salt, monosodium glutamate, vegetable oil, sesame oil, minced garlic.

practice
1 Wash the small rapeseed, sharpen the edges with a knife, and harvest into bundles; wash the shiitake mushrooms, and cut them into slices lengthwise.

1 Saute minced garlic in an oil pan until fragrant, add shiitake mushrooms and stir-fry for a while, add salt, monosodium glutamate, and pepper to taste, drop a little sesame oil, collect the juice with starch, and put it on a plate for later use.

1 Bring a large pot of water to a boil, add salt and monosodium glutamate, add rapeseed and remove it.

1 Heat a little vegetable oil in a pot, add water, starch, salt, and monosodium glutamate, scatter it into a thin layer, pour it on the prepared mushrooms and rapeseed, and drizzle with sesame oil.yam
Yam is very rich in dietary fiber and mucus protein, which can effectively help the body detoxify.Yam also helps digestion and absorption of the stomach and prevents fat deposition in blood vessels.

Yam and Barley Congee

Ingredients: 150 grams of yam, 40 grams of barley, 20 grams of rice, 10 red dates.

Seasoning: rock sugar, honey.

practice
1. Peel the yam, wash and cut into small pieces; wash the barley and soak in water for 2 hours; wash the rice and red dates.

Put 1 pot on the fire, pour water into the boil, put in barley and boil, add rice and red dates, bring to a boil over medium heat, change to low heat and cook until half-baked, add yam cubes, cook for 20 minutes, add rock sugar and cook Melt, cool and then add honey.

Fungus Yam

Ingredients: 3 grams of Chinese yam, 2 grams of black fungus.

Seasoning: salt, chicken essence, sugar, water starch, sesame oil, ginger slices, green onion, vegetable oil.

practice
1. Slice the yam, wash and tear the black fungus with water, and tear off the florets. Blanch them and set aside.

1. Heat oil in a pot, add scallions and ginger slices, stir-fry yam and black fungus, add salt and sugar, stir-fry to taste, add chicken essence, pour sesame oil out of the pot, thicken the juice with starch.

Intimate tips
Yam is rich in vitamins and minerals, low in calories, almost fat-free, and has a good weight loss and bodybuilding effect.Vegetarian Yam
Ingredients: 2 grams of yam, 1 gram of carrot, 2 mushrooms, 1 rapeseed.

Seasoning: salt, broth, sesame oil.

practice
1 Wash the yams, peel them, rinse the mucus with water, and cut them into slices; wash the carrots, peel them, and cut them into slices; soak the shiitake mushrooms, remove the stalks, and cut them into slices; The cold water is too cold, remove it.

1 Pour an appropriate amount of broth into the pot, add mushroom slices and carrot slices and cook until soft, add yam slices and boil, then add rapeseed, season with salt, and drizzle with sesame oil.

Stir-Fried Chicken with Yam

Ingredients: 250 grams of chicken, 1 gram of yam.

Seasoning: vegetable oil, cooking wine, soy sauce, starch, green onion, sugar, vinegar, sesame oil, salt.

practice
1 Wash the chicken, cut it into small pieces, put it in a deep plate, add salt, cooking wine, and starch to marinate and sizing; wash the yam, peel it, and cut it into small pieces.

1. Put the pot on the fire, put the vegetable oil to [-]% heat, stir-fry the shallots, add the chicken pieces and stir-fry, then add the yam segments and salt, stir-fry, add soy sauce, sugar, vinegar and stir-fry well, add appropriate amount of water and high heat Boil, collect the juice, and finally drizzle with sesame oil.

sweet potato
Sweet potatoes are low in calories and can easily produce a feeling of fullness after eating. It is a good weight loss food.Nutrition studies have found that eating sweet potatoes in moderation can reduce subcutaneous fat, avoid obesity, prevent lipid deposition in the cardiovascular system, and prevent arteriosclerosis.

Fried Sweet Potato Shredded with Vinegar

Material: 3 grams of sweet potato.

Seasoning: vegetable oil, white vinegar, sugar, salt, shredded green onion.

practice
1 Sweet potato, peeled, washed and shredded.

1 Put a pot on the fire, add an appropriate amount of vegetable oil and heat until it is 2% hot, add shredded sweet potatoes and stir-fry for about [-] minutes, pour in white vinegar, add salt and sugar, stir-fry to taste, and sprinkle shredded green onion.

Sweet Potato Glutinous Rice Cake

Ingredients: 2 grams each of sweet potato and glutinous rice flour, 50 grams each of red dates and Chrysanthemum chrysanthemum.

Seasoning: red bean paste.

practice
1 Wash the sweet potatoes, peel them, cut them into small pieces, steam them in a basket, take them out and mash them into a puree; wash the red dates, remove the pits, and shred them; wash the chrysanthemum chrysanthemums, and take the leaflets for later use.

1 Put an appropriate amount of glutinous rice flour into the sweet potato mash and mix well to form a dough, then divide it into several small doughs, take one dough and make it into a small cake, put in an appropriate amount of red bean paste, wrap it into a sweet potato glutinous rice ball, and press it flattened into pancakes.

1 Put jujube shreds and Chrysanthemum chrysanthemum leaves on the small cakes as decoration, make all the small cakes one by one, and steam them in a pan.Honey Roasted Sweet Potatoes
Ingredients: 5 grams of sweet potato, 1 gram each of red dates and honey.

Seasoning: vegetable oil, rock sugar.

practice
1 Wash the sweet potatoes, peel them, and cut them into pigeon egg shapes; wash the red dates, remove the pits, and chop them for later use.

1 Put the pot on the fire, pour oil and heat it up, add sweet potatoes and fry until cooked, remove and drain the oil for later use.

1 Put a dry pot on the fire, add a little water, add rock sugar to boil, add oiled sweet potatoes, cook until the juice is sticky, add honey, sprinkle red dates, stir well, and cook for 5 minutes.

Millet sweet potato porridge

Material: sweet potato, millet, rice each amount.

Seasoning: sugar.

practice
1 Wash the sweet potatoes and cut into cubes; wash the rice and millet separately.

1 Put the rice into the pot, add some water and cook until it is half-cooked, add millet and sweet potato, and continue to cook until the porridge is formed.

1 Finally, add the sugar, stir well, and cook for 2 minutes.

Intimate tips
(End of this chapter)