30 healthy foods you must eat to lose weight

Chapter 3 Cellulite detoxification, fast fat removal (3)
Millet can nourish the stomach, sweet potatoes can nourish the intestines, and this porridge can nourish the intestines and nourish the stomach.

green beans
Mung beans can increase gastrointestinal motility, decompose body fat, reduce constipation, promote urination, and make thighs and waist curves more beautiful and moving.

Mung beans can also effectively reduce serum cholesterol, triglycerides and low-density lipoproteins, and significantly reduce coronary atherosclerotic lesions.

green bean cake

Material: 2 grams each of mung bean powder and flour.

Seasoning: sugar, baking powder.

practice
1 Mix mung bean powder with flour, sugar, and baking powder with water, and let it rise.

1 Knead the dough well and make it into a cake-like green body.

1 Put the green mung bean cake in a steamer and steam for 15 minutes on high heat.

Spicy Mung Bean Cake

Ingredients: 2 grams of mung bean noodles, 75 grams each of spicy cabbage, pork, and red pepper, and 10 grams of chopped green onion.

Seasoning: vegetable oil, salt, Korean chili sauce, pepper.

practice
1. First, wash the pork and put it in the pot, pour in an appropriate amount of water and cook it, remove it, cut it into thin slices for later use; then rinse the spicy cabbage with water, drain and cut into shreds; remove the stems and seeds of the red pepper After washing, cut into silk.

1 Put mung bean noodles, shredded spicy cabbage, and shredded red pepper into a pot, season with salt and pepper to make mung bean batter.

1 Heat the oil in a pan, put in the prepared batter and spread it evenly, put a sliced ​​pork slice in the middle of each mung bean cake, fry until both sides are golden brown, serve with Korean spicy sauce table to eat.Mung bean lily glutinous rice porridge

Ingredients: 10 grams of dried lilies, 30 grams of mung beans, and 60 grams of glutinous rice.

Seasoning: rock sugar.

practice
1 Wash the dried lilies and soak them in water; wash the mung beans and glutinous rice respectively and soak them in water for about 1 hour.

1 Put the pot on the fire, add water and mung beans, bring to a boil on high heat, then turn to low heat and simmer for 40 minutes.

1 Put the glutinous rice into the mung bean pot, cook until it is overcooked, then add lily and rock sugar, and cook for a while.

Intimate tips
Lily can promote the body's nutrient metabolism, make the body resist fatigue, and enhance the ability to resist hypoxia.

At the same time, it can remove harmful substances in the body and delay aging.Mung Bean Chicken Soup
Ingredients: 1/2 hen, 50 grams of mung beans, 3 grams of lettuce, appropriate amount of wolfberry.

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

practice
1. Wash the hen and cut into pieces, blanch it in boiling water, take it out and drain the blood and set aside; peel and wash the lettuce, cut into pieces for later use; soak wolfberry in warm water for later use; smash the ginger with a knife for later use.

1 Put water, chicken pieces, ginger pieces, and scallion knots into a pot and boil over high heat, skim off the foam, then turn to low heat and simmer for 10 minutes.

1 Add mung beans, medlar, salt, and cooking wine and cook until the mung beans are cooked, then remove the ginger and shallot knots.

Add lettuce cubes and cook.

Mung bean and lotus seed porridge

Ingredients: 40 grams of mung beans, 20 grams of rice, 50 grams of lotus seeds, and 10 grams of lilies.

Seasoning: rock sugar.

practice
1 Wash the mung beans and rice separately; remove the heart of the lotus seeds and wash them; wash the lilies and soak them in water.

1 Put an appropriate amount of water into the pot and bring to a boil; add mung beans, lotus seeds, and rice, and boil over high heat first, then turn to low heat; Rock sugar to taste.Pumpkin and Green Bean Soup

Ingredients: 2 grams of pumpkin, 1 gram of mung bean.

Seasoning: sliced ​​ginger, green onion, salt.

practice
1 Peel the pumpkin, flesh and seeds, wash and cut into 3 cm square pieces; wash the mung beans and set aside.

1. Put the pot on the fire, add some water, add scallions, ginger slices, and mung beans, bring to a boil over high heat, turn to medium heat and cook until the mung beans are soft, add chopped pumpkin pieces, cook until the pumpkin pieces are soft but not rotten, sprinkle Add salt to taste.

Intimate tips
This porridge is rich in pectin, which can delay the intestinal absorption of sugar and fat, lower cholesterol and blood pressure, and prevent atherosclerosis.

Red bean

Adzuki bean is rich in vitamin B1, vitamin B2, protein and various minerals, and has the effects of nourishing blood, diuresis, and reducing swelling.The stone alkali contained in red bean can increase gastrointestinal motility, reduce constipation, promote urination, and help to excrete toxins from the body.

Fried Red Bean Rice

Ingredients: 250 grams of glutinous rice, 25 grams each of red beans, red dates, and longan meat.

Seasoning: 150 grams of sugar, 50 grams of vegetable oil.

practice
1 Wash the glutinous rice, soak it for half an hour, and drain the water.

1 When the vegetable oil is [-]% hot, pour in the glutinous rice and stir-fry for a few minutes, then add a little water and stir-fry for half a minute.

1 Add red beans, red dates, longan meat, and sugar, mix well, add water, boil, then stir-fry until the water is dry, and finally use chopsticks to poke a few small holes in the rice and simmer for half an hour on low heat.

Intimate tips
Glutinous rice can warm the spleen and stomach, nourish the Qi in the middle, and has a certain effect on relieving deficiency and coldness of the spleen and stomach, poor appetite, abdominal distension and diarrhea.

Poria cocos red bean porridge

Ingredients: 1 gram of red bean, 30 grams of poria cocos, 50 grams of millet.

practice
Pick out the impurities from the poria cocos and grind it into fine powder; wash the millet; wash the red beans and soak them for more than 10 hours; add appropriate amount of water and cook them into porridge.Carp Red Bean Garlic Porridge
Ingredients: 1 crucian carp, 60 grams of red bean, 30 grams of garlic, 1 gram of rice.

Seasoning: onion, ginger, cooking wine, salt, sesame oil.

practice
1 Dissect and wash the crucian carp, cut into large pieces.

1 Wash the red beans and rice separately and soak for about 1 hour; peel and wash the garlic, slice it; wash the onion and ginger, and mince them.

1 Add appropriate amount of water to the pot, add crucian carp, rice, red bean, garlic slices, minced green onion, minced ginger, cooking wine, and salt to cook together.

1 Add monosodium glutamate and sesame oil after the rice and red beans are cooked.

Carp Soup with Red Bean
Ingredients: 5 grams of carp, 60 grams of red bean.

Seasoning: scallions, ginger slices, salt, cooking wine, monosodium glutamate, vegetable oil.

practice
1 Remove impurities from the red bean, wash and soak for 4 hours; descale the carp, remove the viscera, wash, add appropriate amount of salt and cooking wine, marinate and fry in oil pan for a while.

1 Put the fried carp, sliced ​​ginger, scallion, soaked red beans, and a small amount of salt into the casserole together, add an appropriate amount of water, bring to a boil on high heat, then turn to low heat and simmer until the red beans are cooked through, add MSG Season to taste.oat
Oatmeal is rich in dietary fiber, which can increase satiety, and oatmeal contains both water-soluble and insoluble fiber. Water-soluble fiber helps to remove blood cholesterol, while non-water-soluble fiber can promote intestinal peristalsis, which is beneficial to to defecate.

Oatmeal Nut Bread
Materials: 350 grams of high-gluten flour, 160 grams of raisins, 75 grams each of whole wheat flour, oatmeal, candied lemon peel, and 50 grams of nuts.

Seasoning: 15 grams of baking powder, 10 grams of salt.

practice
1 Put high-gluten flour, water, whole wheat flour, and baking powder into a blender, first stir at low speed for 2 minutes, then at medium speed for 4 minutes, then add raisins, candied lemon peel and nuts and stir at slow speed for 2 minutes to make Dough, rise for another 30 minutes.

1 Divide the dough into pieces, after several folds, let stand at room temperature for 20 minutes to make a stick-shaped green body, and stick oatmeal after spraying water on the surface.

1面包生坯在温度30℃条件下发酵50分钟，然后放入温度为220℃的烤箱中烘烤40分钟即可。

Pumpkin Oatmeal

Ingredients: 30 grams of oatmeal, 50 grams of rice, 1 small pumpkin.

Seasoning: salt.

practice
1 Wash the pumpkin, peel off the skin and seeds, and cut into 1 cm cubes; wash the rice and oats separately, soak for 2 hours and set aside.

1 Put water in a pot to boil, add rice and oats and cook for 30 minutes, then add pumpkin cubes and cook for 15 minutes, add a little salt to taste.Creamy Oatmeal

Ingredients: 150 grams of rice flour, 1 gram of oatmeal, 250 ml of soy milk.

Seasoning: 30 grams of sugar.

practice
1 Wash the oatmeal, cook in a pot of boiling water until it blooms.

1 Stir the soy milk and rice flour slowly to make a rice paste.

1 Slowly pour the rice paste into the cooked oatmeal pot, stirring with a spoon until it boils.

1 Turn and cook on low heat for 10 minutes, turn off the heat, and add sugar to taste.

Walnut Oatmeal

Ingredients: 30 grams of oatmeal, 20 grams of rice, 15 grams of walnut kernels, a little wolfberry.

Seasoning: rock sugar.

practice
1 Wash the rice and oats and set aside; rinse the walnuts slightly; soak and wash the medlars.

Put 1 pot on the fire, pour an appropriate amount of water to boil, add rice to boil, turn to low heat and cook, add walnut kernels and medlars and cook for about 20 minutes, add oats and boil, add rock sugar to taste.

Intimate tips
The dietary fiber contained in oatmeal can make people feel full and reduce cholesterol.

apple
Apples contain pectin, a soluble fiber that helps lower cholesterol levels in the body.Apples are also rich in crude fiber, which can absorb a lot of water and slow down the body's absorption of sugar. At the same time, it can also stimulate intestinal peristalsis and promote defecation.

Apple Lean Soup

Ingredients: 1 gram each of lean pork, apples, and baby corn.

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

practice
1 Wash lean pork, cut into thick slices, blanch and set aside; wash apples, remove the core, core, and cut into crescent pieces with skin, set aside; wash baby corn, cut into sections with an oblique knife.

1 Add water to a soup pot, add sliced ​​lean meat, cooking wine, scallions and sliced ​​ginger, bring to a boil, and simmer on low heat for half an hour until the lean meat is crispy.

1 Add apple chunks and baby corn, stew until cooked, add some salt to taste.

Intimate tips
Apples contain a variety of nutrients, which can clean the stomach, promote appetite, beautify the skin, and nourish blood.

Apple fried beef slices ingredients: 3 grams of beef shank slices, 1 gram of peeled apple slices.

Seasoning: soy sauce, sugar, baking soda, cooking wine, salt, monosodium glutamate, starch, green onion, cooked sesame, chicken broth, vegetable oil.

practice
1 Put the beef slices into a bowl, add soy sauce, salt, sugar, monosodium glutamate, cooking wine, starch and baking soda powder, stir, let stand for 2 hours, slip into a hot oil pan, and remove.

1 Heat oil pan, add scallions and sauté until fragrant, add soy sauce, sugar, cooking wine, salt and chicken broth, bring to a boil, pour in apple slices and beef slices and fry until cooked, thicken with water starch, sprinkle with sesame seeds and serve.

Intimate tips
Apples can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and help beauty and beauty.Sweet Apple Pickles

Ingredients: 5 grams of apples, 250 grams of pears, appropriate amount of white radish.

Seasoning: salt, sugar, vinegar, chili powder.

practice
1 Wash the apples and pears separately, remove the stalks and cores, cut into small pieces, and dry them.

1 Put the dried apples, pears and white radish into a large clean bowl, add salt and mix well, marinate for about half a day, and squeeze out the water from the marinade.

1 Put the marinated apple pieces, pear pieces, and white radish pieces in a clean container, add salt, sugar, vinegar, and chili powder, mix well, pour cold boiled water, and seal the container well.

1 Put the container containing the ingredients in the refrigerator for 1 to 2 days, then take it out and eat.

Tremella Apple Lean Meat Porridge
材料：银耳10克、红苹果1/2个、猪瘦肉20克、枸杞子5克、大米1杯。

Seasoning: salt, water starch, monosodium glutamate.

practice
1 white fungus soaked in hair, washed and torn into small florets; washed red apple, cut into crescent moon; washed medlar; washed and sliced ​​lean pork, mixed with salt and water starch; washed rice, soaked in water 30 minutes.

Put 1 pot on the fire, put water and rice, boil on high heat, turn to low heat and cook for 20 minutes, add apples and white fungus and cook for 10 minutes, then add lean pork, medlar and salt, add MSG after 10 minutes Season to taste.It should be eaten on an empty stomach.

Hawthorn Chicken Cake

Ingredients: 6 grams of haw jelly, 3 eggs (take the egg white).

Seasoning: sugar, agar.

practice
1 Wash the agar, soak it in clean water for 10 minutes, put it in a pot, add water and boil it, after the agar melts, add sugar and stir well, pour it into the pot to keep warm; cut the hawthorn jelly into rectangular slices.

1. Put the egg whites into the cake bucket, whip them into foam, pour in the agar, stir evenly while pouring, divide into two parts, pour one part into a rectangular plate after it cools down slightly, and put the hawthorn cake strips on the On top, pour the other portion on the haw jelly and spread it flat. After cooling, cut into strips and then cut into oblique pieces.

Hawthorn
Hawthorn has a strong effect of lowering blood fat and eliminating excess fat in the body.Hawthorn contains maslinic acid, citric acid, lipolytic acid, carbohydrates, vitamin C, flavonoids and other nutrients, which can expand blood vessels, improve microcirculation, lower blood pressure, promote cholesterol excretion and lower blood lipids.Hawthorn is an acidic food, so it is not an intimate reminder
Hawthorn contains maslinic acid and citric acid, which can reduce excess fat and cholesterol in the blood. Vitamin C and flavonoids contained in hawthorn can delay aging.Stir-Fried Hawthorn with Pork

Ingredients: 750 grams of pork, 250 grams of hawthorn, 2 grams of rapeseed.

Seasoning: soy sauce, salt, shredded ginger, green onion, vegetable oil, cooking wine, pepper, sugar.

practice
1. Wash the hawthorn, remove the core, put it in a pot, add water and cook until it is fully cooked; peel the pork, put it in the pot and cook until it is seven mature, remove it, cut it into slices, soak it in soy sauce, cooking wine, chopped green onion, shredded ginger, Add the pepper juice, remove after 1 hour, and drain.

1 Wash the rapeseed, blanch it and place it around the plate.

1 Put a pot on high heat, add an appropriate amount of vegetable oil and heat it up, put in sliced ​​meat and stir-fry until the flesh color is light yellow, then serve it out, put the hawthorn in the oil pan and stir-fry for a while, add the sliced ​​meat and stir-fry together, add sugar and salt to taste, put in the rapeseed Ready to serve.

Intimate tips
This dish has the effects of eliminating accumulated food, removing fat and losing weight.It is suitable for diseases such as indigestion and obesity.Hawthorn Carp Nuggets

Ingredients: 250 grams of carp meat, 1 egg.

Seasoning: vegetable oil, sauce (hawthorn slices, chopped green onion, minced ginger, sugar, vinegar, soy sauce, salt, starch), cooking wine.

practice
1 Wash the carp meat, cut into pieces, marinate with cooking wine and salt to taste; beat the eggs into egg liquid, add starch and mix well to form custard, hang the fish fillets with custard, and then coat with a layer of starch.

1 Heat the oil in a frying pan, add the fish pieces and fry until they are seven to eight mature, remove and drain the oil.

1 Heat the oil in the original pot, pour in the seasoning sauce and bring to a boil, add the fish pieces and stir-fry to wrap in the sauce.

Hawthorn Congee

Ingredients: 5 fresh hawthorns, 60 grams of round glutinous rice.

Seasoning: brown sugar.

practice
1 Wash the fresh hawthorn, remove the core, cut it in half, and marinate it with brown sugar for 30 minutes; wash the round glutinous rice and soak it in water for 1 hour.

1 Put a pot on the fire, add water and round glutinous rice, bring to a boil on high heat, then turn to low heat and simmer for 30 minutes.

1 Put the pickled hawthorn into the porridge, cook on low heat for 30 minutes, and finally add brown sugar to taste.

Intimate tips
This porridge can not only effectively remove fat, but also a good recipe for lowering blood pressure and cholesterol.Hawthorn Barley Oatmeal

Ingredients: 25 grams of hawthorn, 20 grams each of barley and red bean, 15 grams of oatmeal, and 50 grams of rice.

practice
1 Wash the barley and red beans separately and soak them in water for 4 hours.

1 Put the soaked barley and red beans into the pot, add appropriate amount of water, cook for about half an hour until seven or eight mature, then add rice and hawthorn, first boil on high heat, and then boil on low heat.

1. Cook barley, hawthorn, red bean and rice until soft, add oatmeal and cook for another 15 minutes.

Intimate tips
Hawthorn has the effect of promoting cholesterol excretion and lowering blood lipids; barley has the effect of invigorating the spleen, lowering fat and blood pressure and losing weight; red bean can clear away heat and water, reduce swelling and lower blood pressure;This product is low in calories and can eliminate excess fat accumulated in the body.Chapter 1 Accelerate metabolism, enjoy "thinness" easily

carrot

Carrots are rich in carotene, B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, folic acid, dietary fiber and other nutrients. Drinking a glass of carrot juice every day can improve the speed and quality of body metabolism, and naturally reduce weight.

Carrot Mixed with Vermicelli
Material: 2 grams each of carrots and vermicelli.

Seasoning: sugar, soy sauce, sesame oil, garlic cloves, salt, chicken essence.

practice
1 Wash the carrots, cut them into shreds, rub them with salt to soften them; blanch the vermicelli in boiling water, cut them into sections, and put them on a plate together with shredded carrots; peel the garlic cloves, wash them, and mince them for later use.

1 Mix the appropriate amount of sugar, chicken essence, soy sauce, sesame oil, and minced garlic evenly, make a sauce, pour it on the shredded carrots and vermicelli, mix well and serve.Stir-Fried Peas with Carrots
Ingredients: 2 grams of carrots, 50 grams of lotus root, and 30 grams of peas.

Seasoning: vegetable oil, vinegar, sugar, sesame oil, chicken essence, water starch.

practice
1 Wash the carrots and lotus root separately and cut into cubes; wash the peas and drain; pour the vinegar, sugar and chicken stock into a bowl to make a sweet and sour sauce.

1. Pour the oil into the frying pan and heat until it is 10% hot. Add the eggplant and stir-fry. After about [-] minutes, add salt, soy sauce, and sugar to taste.

1 Pour the oil into the frying pan and heat it up, then add diced carrots, diced lotus root, and peas and stir-fry, pour in sweet and sour sauce, stir-fry evenly, add water starch to thicken, pour in sesame oil and serve.

Orange carrot juice
Ingredients: 2 fresh navel oranges, 3 carrots, 1 ml of ice water.

Seasoning: mint water.

practice
1 Wash and peel the navel orange and cut into quarters; wash and peel the carrot and cut into small cubes.

1Put the chopped oranges, diced carrots and ice water into the juicer for juice.

1 If the juice is too sweet, you can add an appropriate amount of mint water after pouring it out.

Intimate tips
Oranges are rich in vitamin C and soluble cellulose. Eating more oranges can promote the production of antibodies, which is beneficial to skin health care, beauty and weight loss.spinach
Spinach is the vegetable with the highest nutrient content. The quercetin, glutathione, dietary fiber, folic acid, and iron contained in spinach are all indispensable nutrients for women. They are very effective in promoting blood circulation, improving metabolism, and losing weight.

Spinach Tremella Soup
Material: 150 grams of fresh spinach, 20 grams of white fungus.

Seasoning: onion, salt.

practice
1 Soak white fungus in clean water, wash, remove stalks, and tear into small flowers.

1 Wash the fresh spinach after removing the roots and cut into sections; wash the green onions and shred them for later use.

1 Put the casserole on the fire, put in an appropriate amount of water and boil, first add spinach, cook for a while, add salt, shredded green onion, then put white fungus and cook for 2 minutes.

Intimate tips
Spinach contains a lot of vegetable fiber, which can promote gastrointestinal peristalsis, facilitate defecation, and can promote pancreatic secretion and help digestion.

Spinach porridge

Material: 50 grams of spinach, 150 grams of rice.

practice
1 Rinse the rice and soak it in water for 1 hour.

1 Put the pot on the fire, add rice and appropriate amount of water to cook the porridge, add spinach when the porridge is about to be cooked, add some water as appropriate, and cook until the porridge is thick and ready to eat.Spinach with Sesame Sauce

Ingredients: 4 grams of spinach, 15 grams of sesame paste.

Seasoning: mustard, sesame oil, salt.

practice
1 Remove the roots and old leaves of the spinach, break them apart and wash them, cut them into 3 cm long sections, blanch them in boiling water, remove them, then soak them in cold water, remove them and drain them, and put them in a plate.

1 Mix the sesame paste with a little cold water; mix the mustard with water.

1 Put the sesame paste, mustard, salt, and sesame oil together in a bowl, stir well, pour it over the spinach, and mix well.

Egg Fried Spinach

Material: 25 grams of eggs, 1 gram of spinach.

Seasoning: vegetable oil, salt, diced green onion, diced ginger.

practice
1 Destem, wash and chop the spinach; crack the eggs and break them up.

1 Heat vegetable oil in a pot, add eggs and salt, and fry until cooked.

1 Put a small amount of oil in the pot, add minced green onion and minced ginger and stir-fry, then add spinach and stir-fry.

1 When it is almost cooked, add the scrambled eggs and stir fry a few times.kelp
(End of this chapter)