It is recommended that middle-aged and elderly people eat more 3 kinds of "high-selenium vegetables", which are nutritious and delicious, and easy to absorb

onions

Recommended recipe: Scrambled eggs with onions

1. Cut a purple-skinned onion into small pieces, beat four hens into a small bowl, add a small spoon of salt, pepper to increase the flavor, and then stir well with chopsticks. Cut the green and red peppers into diamond-shaped slices, cut a few garlic into slices, cut a few millet peppers into rings, and put the soaked fungus aside for later use.

2. Mix the sauce, add two spoons of light soy sauce to the bowl, one spoonful of dark soy sauce to color, and then add some oyster sauce to enhance the freshness. A teaspoon of salt, chicken essence, water starch, then stir well and set aside.

3. Blanch the black fungus for two minutes, take it out to control the moisture, heat the pot, pour in the cooking oil, the oil temperature is slightly smoking, and then put in the eggs, shovel it into small pieces after shaping, and put it on the plate for later use.

4. Leave the bottom oil in the pot, add garlic slices and millet pepper and stir-fry until fragrant. Then add the black fungus and onion. Stir-fry until the onion is six or seven ripe. Then crush the eggs, pour in the green and red pepper slices, continue to turn on the high heat and stir-fry it evenly, and then pour the juice in. Stir-fry the pan gas. Scrambled eggs with onions are ready.

asparagus

Recommended recipe: Sautéed asparagus

1. Cut off the root of the asparagus, clean it, cut it into thin slices with an oblique knife, cut a piece of pork belly into thin slices, then chop it into minced meat, cut a few millet spicy into rings, cut the garlic into thin slices, cut the ginger into slices, and cut a small piece of green onion into chopped green onions.

2. Mix the juice in a bowl and put two spoonfuls of light soy sauce in a small bowl. Half a spoon of balsamic vinegar, a spoonful of oyster sauce for freshness, a little salt, sugar, a spoonful of cornstarch, then pour in a small half bowl of water, stir well with a spoon, and set aside first.

3. Boil the water in the pot, add a spoonful of salt, cooking oil, blanch the asparagus in the boiling water, about 30 seconds later, then control the water and take it out, pour it into the cold water to cool, you can keep the color green unchanged.

4. Next, stir-fry the minced meat until it changes color, pour in a little cooking wine to remove the smell, and fry until the surface of the pork belly is slightly yellow. Then pour the ginger, garlic and chili peppers and stir-fry until fragrant. Then pour the asparagus into the pot, turn the heat to stir-fry quickly, and then add the seasoned sauce. Sauté the asparagus until flavorful. The crisp and tender asparagus is ready.

broccoli

Recommended recipe: broccoli egg custard

1. Cut the broccoli into small flowers, control the water after washing, pour an appropriate amount of water into the pot, add a spoonful of white salt, cooking oil, blanch the broccoli for one minute after the water boils, and then put it in cold water to cool and dry the water.

2. Crack four eggs into a bowl. Add salt, stir well, and then add an appropriate amount of starch water, which can make the eggs taste more tender and easy to form. Pour in the broccoli and stir a few times.

3. Prepare a rectangular glass container, brush the bottom with a layer of cooking oil, then pour all the eggs and broccoli into the bowl, tidy it up with chopsticks, cover it with a layer of plastic wrap, and tie a few small holes with a toothpick to facilitate ventilation. Put cold water in a steamer, and steam for 12 minutes after the water boils.

4. Mix a sauce, an appropriate amount of chopped green onions, minced garlic, pour boiling hot oil to stimulate the fragrance of garlic, then add light soy sauce, balsamic vinegar, salt, sugar, chili oil, stir well with a spoon, and set aside.

5. The broccoli egg custard is steamed. Cut it in half with a knife, then cut it into slices, and then dip it in the sauce when eating, not to mention how enjoyable it is.