It is recommended for middle-aged and elderly people: eat less fritters and buns for breakfast, eat more of these 4 things, low-fat, healthy and nutritious

1. Eggs

Since ancient times, eggs are a kind of high-quality nutrition products that are affordable and close to the people in people's lives, and the nutritional value of eggs is rich and comprehensive, suitable for all ages, so it is recommended that each person eat at least 1 egg per day, which is beneficial to health.

The method of boiled eggs is simple and convenient, but many people don't like to eat them, so you might as well steam them in the pot to make egg custard, which is tender and delicious, and the whole family loves to eat it.

【Steamed egg custard】

1. First of all, put 3 eggs into the bowl, stir quickly with an egg pump, then add a little salt, add half a bowl of water and stir well. (The ratio of eggs to water is 1:1.5)

2. The key to the smooth and tender surface of steamed egg custard is to filter out impurities and bubbles in the egg liquid. Take a leak and filter the egg mixture back and forth several times, then seal it with plastic wrap and tie some air holes with a toothpick to prevent water vapor from flowing into the bowl during the heating process.

3. Add water to the steamer, bring to a boil over high heat, change to medium heat and steam for 10 minutes.

When the time is up, tear off the plastic wrap, drizzle a spoonful of steamed fish soy sauce, sprinkle with a handful of chopped shallots to garnish, and then drizzle a spoonful of hot oil to stimulate the fragrance, and serve.

2. Coarse grains

Although the taste of fine grains becomes more delicate after layers of processing, most of the nutrients in them are also lost, so it is recommended that you often eat more coarse grains and supplement insoluble dietary fiber, which is very helpful to human health and can improve your own resistance and immunity.

【Breakfast tortillas】

1. Prepare 2 handfuls of cornmeal and 1 handful of wheat flour, then beat in 2 eggs, add a spoonful of sugar, a spoonful of yeast, a spoonful of milk powder or milk, then add an appropriate amount of warm water and a yogurt-like batter, seal with plastic wrap and put in the refrigerator to ferment overnight.

2. The next morning, take out the batter from the refrigerator and stir it, then brush the oil in the electric baking pan, spread the batter in the pot with a spoon, and then fry the other side after the bottom surface is set, and fry until both sides are golden brown and can be enjoyed.

3. Milk

Milk is a very nutritious food, not only children "grow" during the period to drink more milk, after the elderly are older, the loss of nutrients is serious, the physique deteriorates, often waist and leg pain, but also to drink more milk to improve the toughness of bones, often drink legs and feet!

【Milk oatmeal】

1. Prepare half a bowl of rice and oatmeal, wash it and pour it into the rice cooker, then add an appropriate amount of water, cover the pot, press the rice button to start cooking porridge.

2. When the oatmeal porridge in the pot is cooked until soft and sticky, pour in a carton of pure milk, two spoonfuls of condensed milk or sugar, sprinkle a handful of raisins, stir quickly, and you can enjoy it.

Fourth, soy products

Except for milk, soy products should have the highest calcium content among all foods. Tofu is made from soybeans and is rich in unsaturated fatty acids, which are chopped up for a nutritious breakfast that is suitable for all ages and the whole family!

【Breakfast tofu roll】

1. First take an appropriate amount of flour and put it in a basin, then add a small amount of water many times to first mix the flour into a flocculent shape, and knead it repeatedly into a smooth dough.

2. Prepare a piece of tofu and chop it into a basin, then prepare a handful of shallots, wash and cut them into chopped green onions, put them in the basin, add a spoonful of salt, 2 spoons of monosodium glutamate, and 2 spoons of thirteen spices to tasteand stir well with a spoon.

3. Knead the dough several times, knead it into long strips, cut it into 2 small pieces the size of a dumpling skin, roll it out with a rolling pin, then fill it with tofu filling, fold it up and wrap it like a spring roll.

4. Brush the electric baking pan with oil, put the wrapped tofu rolls on the surface after heating, brush the oil on the surface, then cover the pot, fry the bottom surface until golden brown, turn it over with a spatula and fry the other side, and wait until both sides are golden and crispy and can be served.