The summer is scorching, the big fish and meat have lost the allure of the past, whether adults or children, in the summer always feel no appetite, my baby holds a big watermelon all day long, and has lost a lot of weight in just a few days!
In fact, even if you don't move in summer, your body is still depleting a lot, and your own consumption makes summer more nutritious than other seasons.
Therefore, the importance of protein supplementation in the daily diet of summer is self-evident, so how can protein supplementation be effectively carried out? Take a look at the ranking of proteins below, and you will know how to choose.
Here we have to correct a misunderstanding, it is not that the more expensive the food, the higher the protein!
Top 10 high-quality protein foods:
1st place Eggs, followed by milk, fish, shrimp, chicken, duck, beef, lamb, pork, soy products. Eggs are so much more protein than beef! The amino acids produced by the protein in eggs are very rich, and their composition is relatively close to that of the human body, so they are easily absorbed. Consuming eggs every day not only replenishes protein, but also helps to replenish a variety of nutrients such as lecithin, calcium, and vitamin A.
So today I want to share with you this most suitable delicacy for summer: egg quinoa salad!
This dish is simple, basically does not require any cooking skills, and novices can easily get a summer delicacy, not only rich in high-quality protein, but also super satiety, simply mix a plate, and you will not be hungry in the morning! Delicious and simple high-protein meal, friends who are strict about body management must not miss it!
Quinoa has a very high nutritional value, which can not only promote the metabolism of the human body, improve the function of human organs, but also help the regeneration of growth hormone and the development of intelligence. Super nutritious Li Mai, with high-protein eggs and chicken breasts, and garnished with colorful vegetables, is properly high in protein and low in calories! Vitamins, proteins, starch, the three major nutrients are complete! This breakfast is not only suitable for fitness and weight loss people, but also for students and brain users.
Salads should be delicious, all in the sauce! In the steps, we will teach you to prepare an all-purpose low-fat and low-calorie vinaigrette, which can be mixed with cold dishes and salads, which is a must-have in summer!
Let's take a look at how to do it!
【Vegetable salad】
Wheat eggs, chicken breast, broccoli, cucumbers, corn, baby squash, cherry tomatoes
Prepare the ingredients and side the dish to your liking, the richer the color, the better.
Once all the ingredients are washed and cut, you can start processing.
Marinate the chicken breast with light soy sauce and cooking wine for ten minutes in advance.
Line the air fryer with tin foil and place the marinated chicken breasts in the fryer.
Wrap the foil.
Fry at 220 degrees for 10 minutes and let cool.
After letting it cool slightly, tear the cooked chicken breast into shredded chicken and set aside (you can cook it directly in the pan if you don't have a fryer, but chicken breasts cooked in a fryer or oven are more delicious)
Babe pumpkin boiled and sliced.
Break the broccoli into small pieces, put it in a pot of boiling water and blanch, remove the water and set aside.
The corn kernels are also blanched and cooked through, and set aside.
Soak the quinoa overnight in advance and cook it in a rice cooker.
The skin of quinoa is encapsulated by a chemical called saponin, a natural insecticide with a bitter taste to prevent insects from eating them. Saponins may cause you to have conditions such as stomach pain, bloating, diarrhea, etc., because it can irritate the digestive tract, so before eating quinoa, be sure to soak it well and make sure it is cooked thoroughly, so that most of the saponins can be removed and the damage to the human body can be eliminated.
I recommend this tri-color quinoa to everyone, my family has been eating it, and it is very fresh at an affordable price. When soaking, buds emerge quickly.
Finally, fruits and vegetables that can be eaten raw are processed.
The cherry tomatoes are all four.
Wash the cucumber with salt and cut it into slightly thicker slices. (Cucumber with skin is more beautiful)
Then let's adjust the cold vinaigrette, this thing has been particularly popular recently, because it is low in calories, it is used to season during weight loss, it is delicious and you don't have to worry about growing meat, it is very popular with weight loss and fitness people, it is very expensive to buy in the supermarket, in fact, make it yourself, super simple-
One tablespoon of olive oil, one tablespoon of vinegar, two tablespoons of light soy sauce, mix.
Add a pinch of salt and a drop of black pepper.
Cover and shake well to mix the vinaigrette.
Pour over the ingredients and mix well.
The super expensive vegetable salad sold in the restaurant is really not expensive to make by yourself! It's also simple, let's do it at home in the future, save some money and buy beautiful clothes, okay?
Tips:
Quinoa must be soaked in advance, if the time is not enough, soak for 1 hour, fresh quinoa is easy to sprout, the faster the sprout, the fresher the quinoa. If you want quinoa to have a softer texture, you can put it in a rice cooker and cook it with the rice cooking button, and the quinoa granules bloom and taste better.
The ingredients of the salad are mixed and matched according to your preference, and the main colors are varied, and the salad is more beautiful!
Mix the salad and eat it as it is, so don't let it grow for a long time.
Vinaigrette goes well with a variety of vegetable salads. Here are a few different vinaigrette recipes that you can choose or adjust to suit your taste and needs:
Base vinaigrette: Mix olive oil, apple cider vinegar (or white wine vinegar), honey, light soy sauce, salt and black pepper and stir well. This vinaigrette is suitable for most vegetable salads, and the proportions of various ingredients can be adjusted according to individual tastes.
Honey Mustard vinaigrette: Mix olive oil, apple cider vinegar (or white wine vinegar), mustard and honey and stir until emulsified. This flavor is suitable for people who like a combination of mustard and sweetness.
Yogurt-flavoured vinaigrette: Combine olive oil, plain yogurt, lemon juice, bassamik balsamic balsamic vinegar, sugar and minced garlic and stir until emulsified. This flavor adds the richness and sour texture of yogurt to vinaigrette.
Spice Mix vinaigrette: Combine olive oil, vinegar, honey, lemon juice and spice blend and stir to combine. This practice is suitable for people who like to experiment with different spices.
Exclusive vinaigrette recipe: Mix balsamic balsamic vinegar, mustard, sugar, honey, Worcester soy sauce and olive oil, stir well until a little sticky, then add apple juice and mix well. This practice is suitable for people who like to experiment with unique flavors.
Family version vinaigrette: Mix the olive oil and apple cider vinegar in a 1:2 ratio, add the appropriate amount of honey and black pepper, and stir to combine. This practice is simple and easy to use, and is suitable for daily use by families.
You can choose any of the above methods according to your personal taste, or you can combine several methods to create your own unique vinaigrette to make this summer more enjoyable~