Simple healthy recipes

No complicated tools or rare ingredients are required, and the ratio of "1 high-quality protein + 1 slow-carb staple food + 2 high-fiber vegetables" is followed. A single meal takes 15-20 minutes, and the calories are stable at 400-600 calories. It can fully meet daily nutritional needs, whether it is fat reduction, sugar control or daily health maintenance.

I often make one when I am commuting. The night before, I defrost the frozen pangasius in the refrigerator. Steam the multi-grain rice for a week, pack it and freeze it in the refrigerator. In the morning, I take the pangasius with kitchen paper to absorb the surface moisture, sprinkle some black pepper and sea salt and marinate it for 5 minutes. During this time, I wash two small tomatoes, tear half of the lettuce, and put it in the pan. Spray olive oil twice (about 1g, the calories can be ignored), throw in the pangasius and fry for 3 minutes on each side. At the same time, put the frozen multi-grain rice in the microwave for 2 minutes. Finally, put it all on the plate. If it is not bland, squeeze a little 0-fat Thousand Island dressing. It will take 12 minutes to complete. It has all the protein, carbohydrates, and fiber. You will not be hungry all morning after eating.

Of course, this ratio is not rigid and can be adjusted according to your own needs. For example, friends around me who are low-carb and fat-reducing will directly replace the slow-carb staple food with chopped cauliflower, stir-fry and dry it instead of rice, and serve it with fried chicken breast and blanched broccoli. The calories of a single meal are only 350 calories, and the feeling of satiety is strong. ； Friends who are vegetarians can replace animal protein with vegetable proteins such as northern tofu and chickpeas. I tried fried tofu and quinoa rice last week. The tofu was fried until golden brown on both sides and sprinkled with light salt and light soy sauce. It was served with cooked quinoa and stir-fried spinach. The taste was much better than I expected. I didn’t get tired of it even after eating it for two days. ； If there are elderly people in the family who need to control their sugar, they can replace the multigrain rice with steamed yam or oatmeal, make steamed eggs with the egg whites, and cook the vegetables softer with less salt, which is easier for digestion and stabilizes blood sugar.

Speaking of which, I have to mention a question that everyone has been arguing about for a long time: Do healthy meals have to be boiled and without seasoning? People in the old-school fitness circle do prefer boiling. They believe that there is no additional oil and salt added, the calorie calculation is more accurate, and it is suitable for people who strictly control body fat during the preparation period. But based on my own experience and that of ordinary fitness enthusiasts around me, there is really no need to be so harsh on yourself. The nutrition community now generally believes that as long as the total intake of oil is controlled (the recommended daily cooking oil for adults is 25-30g, and a single meal is about 10g or less), the amount can be well controlled by using olive oil spray. It’s okay to add a little light soy sauce, minced garlic, chili powder or even a small amount of Orleans powder for seasoning. After all, a good recipe is a recipe that can be adhered to for a long time. I used to eat boiled chicken breasts for a week and felt sick when I saw the chicken. Later, I switched to using an air fryer to spray some oil and sprinkle some seasonings to roast it. I didn’t get tired of eating it for half a month, and my body fat rate didn’t increase.

There are also many people who think that it is expensive to make healthy meals and they have to buy imported kale, chia seeds, and super foods. It is really unnecessary. Last week, my mother bought sweet potatoes for 5 yuan, lettuce for 3 yuan, and eggs for 10 yuan at the market downstairs. The healthy meal she made cost only 3 yuan a portion: steam half a piece of sweet potato as the staple food, fry two eggs as egg whites, and stir-fry a plate of lettuce. The nutritional ratio is no worse than a light takeout meal worth dozens of yuan, and you can eat it with confidence.

Even if you work overtime and come home at 8 or 9 o'clock, you can make a quick meal if you don't want to order takeout: Thaw the frozen shrimps in the refrigerator with cold water for 3 minutes, boil the water to cook a handful of buckwheat noodles, throw in two green vegetables and shrimps and cook for 2 minutes, take them out and sprinkle some light soy sauce and a few drops of sesame oil, and it's ready in 10 minutes. It's much healthier than the heavy oil and salt Malatang downstairs, and you won't be so bloated that you can't sleep after eating it.

In fact, healthy meals are really not as particular as those posted online. You don’t have to follow Internet celebrity recipes and buy a bunch of unused tools and ingredients, and you don’t have to count calories every time until you have a headache. If you feel comfortable eating, have enough nutrition, and can stick to it for a long time, it is the most suitable healthy recipe for you.