Simple healthy recipes

The ingredients cover 3 categories (carbohydrates, proteins, fruits and vegetables), the seasonings are low in sugar and salt, and the operation of a single meal does not exceed 3 steps. A kitchen novice can prepare a qualified healthy meal in 10 minutes without having to work up a sweat.

I have been through too many pitfalls before. When I first wanted to adjust my diet, I bought quinoa, chia seeds, and kale powder from online bloggers. Every time I made them, I had to use a kitchen scale to weigh them. It took half an hour to marinate the chicken breasts, and then put them in the oven to bake for 20 minutes. After a meal, I had to wash several dishes. I gave up after three days. I couldn't help but order a takeout that was heavy in oil and salt, but it was not worth the gain.

Later, I specifically asked two friends around me who deal with food. Interestingly, they have different views - one is a registered dietitian who has worked in the nutrition department of a tertiary hospital for 4 years, and the other is the owner of a community light food restaurant for 5 years. Nutritionists pay more attention to the completeness of nutrients. They say that the bottom line of a healthy meal is that every meal must have slow carbohydrates, high-quality protein and dietary fiber. If one is missing for a long time, problems may arise. ； The logic of the owner of the light food restaurant is more practical. No matter how healthy the recipe is, it is useless if it is unpalatable and troublesome to prepare. First, it must make people willing to eat it and be able to cook it for a long time.

Take my own situation of rushing to breakfast for breakfast all year round. I never start my morning meal. If it’s sweet, I grab 3 spoons of instant oats, pour hot milk and soak for 3 minutes. Throw in half a box of washed blueberries, and dig out 1 small spoon of granular peanut butter. It’s so fragrant. Oatmeal is a slow-burning food that can absorb hunger. Milk and peanut butter supplement enough protein and high-quality fats. Blueberries also have enough anthocyanins. It takes 3 minutes to prepare, and you can go out with it. If you can't get used to sweet food, it's easy. When you stew multi-grain rice the night before, simmer half a bowl more. In the morning, dig it out and pour hot soy milk on it. Tear two pieces of salt-free seaweed and throw in two ready-to-eat shrimps. The salty and warm flavor is much refreshing than the steamed buns and fried dough sticks sold downstairs.

Many office workers have to bring rice for lunch. I have tried frying two vegetables the night before and packing them into boxes. However, after reheating them the next day, they always felt stale. Later, I learned a lazy way to cook rice, which can make two meals at a time. Just wash the multigrain rice and put it in the rice cooker, add diced skinless chicken legs, diced mushrooms, and diced carrots, sprinkle with half a spoonful of salt and 1 spoonful of light soy sauce, just press the normal cooking button, cook and stir evenly, put half of it in the rice cooker, put it in the microwave for the next day, and bring it to the company to microwave for 2 minutes. If you are usually accustomed to a low-carb diet, just replace the multigrain rice with chopped cauliflower. The taste of the stew will not be much different, and the calories will be reduced by half.

When I get off work in the evening and am too tired to move, I usually have dinner ready in 5 minutes. Boil half a pot of water, throw in a handful of romaine lettuce or spinach, cook for 1 minute, take it out, pour some light soy sauce and vinegar, add half a spoonful of sesame oil, and add a boiled egg or half a piece of steamed corn. After eating, your stomach will not be bloated and you won't be so hungry that you can't sleep. If you're craving for something tasty, just boil a dozen shrimps and dip them in light soy vinegar with minced garlic. It's so fresh that you won't feel guilty after eating it.

I have seen many people saying that a healthy meal must be oil-free, salt-free, and eat raw vegetables. I tried it before when I was hungry. I ate two boxes of cookies after being hungry for three days. Later, when I asked my two friends, they actually agreed: there is no need to go to extremes. Nutritionists say that if you limit your daily consumption of cooking oil to 2 tablespoons of cooking oil and no more than 5 grams of salt, it is completely up to standard. It’s not a big deal to occasionally add some black pepper, chili powder or even a little salad dressing to enhance the flavor. ； The owner of a light food restaurant also said that the best-selling salad in his store has never been a vegetarian salad without oil, but a chicken salad with a small spoon of roasted sesame sauce. Only if you can keep eating it can you be really healthy, otherwise you will be hungry and overeat, which will be more harmful to the body.

The food cabinet at home is never stocked with those extremely expensive Internet celebrity healthy ingredients. I always have a few: ready-to-eat oats, mixed grain rice, frozen chicken legs, frozen shrimps, eggs stored at room temperature, green leafy vegetables that I take with me every time I go to the supermarket, and at most a bottle of granulated peanut butter. It is cheap and durable. I have never bought a bunch of ingredients and left them expired.

In fact, after all, healthy eating is something that should be integrated into daily life. There is no need to make it like completing KPIs. Do it according to your convenience. If you can insist on eating for half a month, you will feel that your stomach is not bloated and you will not feel sleepy at work. It is more effective than any expensive supplements.