That’s a great idea you have, and eating simply cooked food is something I personally advocate (except when I eat BBQ). Modern people are very busy and modern people eat very unhealthy, so it’s very helpful to learn quick and easy ways to cook for your daily meals. Here are some suggestions and my own life experience to help you simple and time-saving cooking while taking into account nutrition.
First, the general principle of ingredient selection: choose a variety of ingredients, fresh ingredients, and store ingredients wisely. A variety of different kinds of food is the basis for ensuring a balanced diet. Generally, our nutritionist will recommend eating more than 12 different kinds of food a day and more than 25 different kinds of food a week. Looking at your description, if you only eat eggs for breakfast and potatoes for the main meal, this is a very single way of eating, you need to eat more kinds of food to make it work.
Buying and storing vegetables.
① greens and leafy vegetables try to buy the same day, to ensure freshness.
② fruits and roots can be appropriately placed for a few days, it is best to keep refrigerated.
③ eggs and milk and other foods that can be stored for a long time are always available, I always have milk at home and eggs in the refrigerator.
④ meat and starchy foods, reasonable freezing does not lead to nutritional loss worth minding. We are basically too lazy to buy food, so we freeze some of the ingredients that can be put away for a long time. The regulars in the freezer of my refrigerator are shrimp, cut fish pieces and fillets, beef steak, chicken breasts and legs, duck breasts and legs, whole chickens and ducks, frozen peas, frozen potatoes, and frozen corn. Fresh meat put in the freezer can usually be stored for 3-4 months, packaged or large pieces can even be stored for more than a year, of course, we do not need to store so long, just to tell you that freezing some high-quality protein and frozen vegetables is very convenient, there is no problem with nutrition.
⑤ dry miscellaneous seasoning category can be prepared more, oil, salt, soy and vinegar seasoning a whole lot, chili powder pepper powder cumin powder black pepper thirteen spices, even if you eat a month of boiled vegetables I can make the taste is not repeated. There are also what mushroom fungus shrimp skin, tea tree mushroom cordyceps mushroom, a variety of whole grain mixed beans or something, quinoa corn lentils green beans black beans.
Nutrition with the basic principles: not to say too complicated, one of the most simple principles: to ensure that you have quality carbohydrates, quality protein, fresh vegetables at every meal these three things. Quality carbohydrates (staple foods): good staple foods that provide energy while raising blood sugar at a rate not too high, but also a variety of nutrients, such as dietary fiber, vitamin B, minerals, etc. Potatoes, whole grains, mixed legumes is a good staple food, which is what we usually call coarse grains. Some starchy vegetables can also replace staple foods, such as lotus root. White rice, white flour and other fine grains are too high glycemic index, single nutrition, but good taste, simple digestion, it is recommended to eat with coarse and fine.
High-quality protein: Generally speaking, most of the protein in animal food is high-quality protein with a complete range of essential amino acids, suitable for human needs. Milk, eggs, fish, and soybeans, are all high-quality proteins. Fresh vegetables: It is best to eat about 500 grams of fresh vegetables a day, preferably dark green leafy vegetables and colorful types of vegetables. For example, the combination of potatoes + eggs + broccoli is carbohydrates + protein + vegetables II. cooking method: cooking method is simpler and the cooking time is shorter.
My favorite cooking methods are boiling, steaming, microwave, simple stir-fry and simmering. The microwave oven is my most frequently used kitchen appliance highlighting my microwave cooking method – the basic operation is what is thrown into the microwave, get cooked and take out the seasoning to eat potatoes + eggs + broccoli for example potatoes can be boiled with skin or directly cooked in the microwave oven, using the microwave oven, then chopped will be faster. 5 minutes eggs You can boil them or fry them or make an egg custard in the microwave. 5 minutes for broccoli, chopped and cooked in the microwave. 3 minutes for the whole process, not 15 minutes, including the time you spend waiting for the microwave to play with your phone. The seasoning can be dipped in soy sauce or chili black pepper salt as you like. It feels very light, right? It is equivalent to all the ingredients cooked and seasoned ah in fact most of the food, simply steamed and cooked with seasoning are very tasty.
If you do not believe try it, if you do not feel good, you must be wrong seasoning or usually eat too heavy mouth, eating habits can be developed again, for example, the favorite sweet potatoes and chicken breast. A medium-sized sweet potato, washed and thrown into the microwave, 5 minutes. A chicken breast, still thrown into the microwave, about 80% mature, 3 minutes. Take out the chicken breast, put the pan, sprinkle salt, black pepper, frying until both sides of the golden sizzle. 2 minutes the most basic meal is ready, the two things to make up for it is enough You asked me about vegetables, not that there are vegetables? Yes, a day to eat 500 grams of vegetables to be good, but this meal is not eaten you put the next meal can also be eaten, you can be a little flexible you ask me not to say that a day to eat enough 12 kinds of food how a meal to eat three or four kinds of it, yes, you can also add meals ah, eat snacks ah no problem such as I eat a small handful of nuts in the morning, drink a cup of milk tea in the afternoon (who said milk tea is not considered part of a healthy diet it I drink pure milk to make milk tea) (Yeah), I’m hungry at night and then eat some fruit, there are snacks to eat the day is beautiful I also do not all use the microwave, non-stick frying pan and cast iron soup pot is also my usual I don’t use the microwave all the time.
For example, I use a very Chinese traditional practice, cook a tomato omelet noodles, eggs and tomatoes scrambled, add water, add noodles, add vegetables, cooked, well, it takes 15 minutes? Tomato omelet noodles in soup, or a nutritious, delicious and simple meal!
