Simple healthy recipes

The core logic of a healthy recipe that ordinary people can stick to for a long time is the basic ratio of "1 part high-quality protein + 2 parts high-fiber vegetables + 1 part low-GI slow carbon". The preparation time of a single meal generally does not exceed 15 minutes. No complicated knife skills or high-end kitchenware are required, and you can get started quickly with no cooking skills.

I used to help my cousin who worked overtime until 9 o'clock every day to adjust her diet. Her original impression of healthy meals was boiling everything. After eating boiled chicken breasts and boiled broccoli for three days, she couldn't help but show off the spicy hot pot. Instead, she gained two pounds than before. Now after adjusting according to this ratio, she has been persisting for more than three months, her weight has stabilized by 8 pounds, and her cycle is more accurate than before. In fact, the opinions about healthy meals on the Internet are very polarized nowadays. One group says that eating a completely raw diet with zero oil and salt is necessary to be healthy. Many people who really eat like this have problems with electrolyte imbalance, hair loss, and delayed pregnancy. ； The other group says that as long as the calories are calculated accurately, it doesn't matter if you eat processed foods every day. However, they ignore that such foods generally contain excessive amounts of sodium and many additives, and long-term consumption will slow down your metabolism. We don’t have to go to extremes at all. As long as the daily oil consumption is controlled within 25g, and oils rich in unsaturated fatty acids such as olive oil and tea seed oil are preferred, and the salt amount is controlled within 5g, it will fully meet the health standards.

Talking about the specific method, there is really no need to stock up on a bunch of fancy ingredients in advance. For example, if you are in a hurry in the morning, you can boil two eggs and throw them in the refrigerator the night before. When you get up in the morning, take a box of sugar-free yogurt, pour 10g of instant oats, throw in a few washed cherry tomatoes or blueberries, and peel an egg. The whole process can be done in 3 minutes. Protein, carbohydrates, and vitamins are all included. I calculated that this meal is about 350 calories, and you will not be hungry until 12 noon. If you don't like yogurt, you can replace it with hot sugar-free soy milk. You can also replace the oatmeal with two slices of whole-wheat bread without any additives. It's very flexible.

Many office workers are accustomed to bringing rice with them. I used to bring it with me every day. I would stew multi-grain rice on Sunday night, put it into a crisper box according to the amount of one meal, and freeze it. When I bring it the next day, I can just take a box and heat it in the company's microwave for 3 minutes. It's no trouble at all. Oh, yes, people have always said that overnight meals cause cancer? I specifically checked the public testing data from the Centers for Disease Control and Prevention. As long as it is sealed and frozen at -18 degrees, and thoroughly heated to a core temperature of over 70 degrees when eaten, the nitrite content is less than 1/10 of the national limit. It is cleaner than many small-scale takeaways you order, so there is really no need to worry. The cooking steps are easier. Spray the pan with olive oil twice in the morning, throw in two pieces of chicken breasts that have been marinated the night before with light soy sauce, black pepper, and half a spoonful of cooking wine. Fry each side for 3 minutes. Cover and simmer for 1 minute while frying. If you cut it into 1.5 cm thick, it will be tender and juicy. It is no worse than the pan-fried chicken breasts in Western restaurants. Then blanch the broccoli, put it in the water for 30 seconds, take it out, add a little sesame oil and sprinkle some black pepper, and the fresh flavor will come out immediately. This whole set only takes 10 minutes, which is shorter than the time you wait for takeout.

If you are looking for fitness and muscle gain, just increase the amount of slow carbs to 1.5 parts and the protein to 1.5 parts. For example, replace the chicken breasts with 150g of raw steak. After thawing, fry each side for 2 minutes until it is medium-rare. Just sprinkle some sea salt and black pepper. No other seasonings are needed. It will be very fragrant. If you are a girl who is losing weight, slow carbs can be reduced to half. For example, replace the multi-grain rice with half a piece of steamed sweet potato, and add more green leafy vegetables. It will make you feel full without burden. My best friend ate like this last month and lost 6 pounds in a month without starving. She can last much longer than eating boiled vegetables before.

There are always those days when you are so tired that you don’t even want to fire up, right? I usually make tuna mixed with quinoa. The instant quinoa is simmered in boiling water for 3 minutes. I open a can of water-soaked tuna, squeeze some lemon juice, throw in a handful of washed arugula or lettuce, mix it and eat. It takes 2 minutes and only has about 400 calories. It is very fresh. I ate like this last time when I got home after working overtime until 8 o'clock.

I think healthy eating really doesn’t have to be that complicated. You don’t have to follow food bloggers to make fat-reducing meals that are arranged like works of art, and you don’t have to have a headache counting calories every time. As long as you roughly meet the basic proportions, choose fresh ingredients, and use less highly processed seasonings, you can stick to it for a long time, which is better than anything else. After all, we eat healthy meals to make our body feel better, not to make ourselves suffer.