Article 23: Eating Habits and Nutritional Balance: Low-Fat DIY Examples of Weight Loss Recipes (Part 1)
Eating habits are crucial for weight loss
A weight loss diet should also maintain nutritional balance.
Weight loss diets often only consider energy intake and fail to maintain nutritional balance. If this is the case, the goal of losing weight for health may be counterproductive. To maintain nutritional balance, it is essential to remember that the following four food groups are indispensable in a weight loss diet.
(The original text here includes illustrative images of four types of food, but the textual descriptions are missing; however, the original structure is retained.)
DIY Low-Fat Diet Meals
Example 1
Milk Corn Flakes
Material:
1 cup whole milk, 40g unsweetened corn chips.
practice:
Pour whole milk into a bowl and sprinkle corn chips on top.
Remark:
Don't sprinkle all the corn chips on the milk at once. Sprinkle some on top after you've eaten some to help maintain their crispness.
fruit
100g of grapes.
Zhajiangmian
Material:
70g lean ground pork, a small spoonful of sweet bean sauce, a small spoonful of broad bean paste, a large spoonful of soy sauce, half a cup of water, and 160g dried noodles.
practice:
1. Sauté the sweet bean sauce over low heat to remove the sour taste, then add minced meat, fermented bean paste, soy sauce and water, and simmer over low heat for 10 minutes to make the fried sauce.
2. Boil half a pot of water, put the noodles in, cook until done, and then remove them from the pot.
Remark:
Sweet bean sauce and fermented bean paste are both quite high in calories, so they should not be used in large quantities.
Tomato and vegetable soup
Material:
1 tomato, 100g bok choy, 1 scallion, 3 cups water, 1/2 tsp salt, 1/2 tsp MSG.
Stir-fried cucumber
Material:
2 small cucumbers, 1 chili pepper, 1 tablespoon soy sauce, 1 tablespoon sugar, and a few drops of sesame oil.
practice:
1. Remove the head and tail of the cucumber, cut it into four sections, smash it with the back of a knife, and remove the seeds. Slice the chili pepper diagonally.
2. Mix all ingredients well and it is ready to eat.
Example 2
Pineapple Rice
Material:
70g rice, 100g pineapple flesh, 50g shrimp, 60g fresh scallops, 1 scallion, salt and MSG to taste, half a pineapple shell, a little bean sprouts, and 30g pork floss.
practice:
1. Wash the rice, cut the pineapple into small pieces, chop the green onions, and slice the dried scallops.
2. Mix all ingredients (except pineapple shell, bean sprouts and pork floss) together and cook in a rice cooker.
3. Briefly blanch the bean sprouts in boiling water.
4. Place the cooked pineapple rice into the pineapple shell, and sprinkle with pork floss and bean sprouts.
Remark:
1. After cutting the pineapple lengthwise, use a knife to make a circle around the pineapple flesh on the cut surface, and then use a spoon to scoop out the pineapple flesh to make a complete pineapple shell.
2. Alternatively, you can mix 150g of ready-made white rice with other ingredients, then steam it for 5 minutes.
Coconut juice
One can of coconut milk.
Cold Green Bean Salad
Material:
110g green beans, 2 cloves of garlic, 1/4 tsp salt, a pinch of MSG, 1/4 tsp sesame oil.
practice:
1. Remove the ends of the green beans and cut them into two sections. Peel and mince the garlic.
2. Blanch the green beans in boiling water for about 1 minute, then remove and mix with garlic, salt, MSG, and sesame oil.
Dried Shrimp and Winter Melon Soup
Material:
70g winter melon (peeled), 15g enoki mushrooms, 25g straw mushrooms, 10g dried shrimp, 1 cup clear broth, 1/4 teaspoon salt.
fried leek dumpling
Material:
100g all-purpose flour, 1/4 cup boiling water, 1/4 cup cold water, 120g chives, 1/2 egg, 10g vermicelli, 1/4 tsp salt, a pinch of MSG, a pinch of pepper.
practice:
1. Sift the flour, pour in boiling water and stir with chopsticks, then slowly add cold water to form a dough. Let it rest for 20 minutes.
2. Wash the chives, remove the ends, and chop them into small pieces. Beat the eggs and scramble them in oil.
3. Mix all the filling ingredients and seasonings together until well combined, then divide into 6 equal portions. Wrap one portion of filling in each dough wrapper, fold it in half to form a semi-circle, and press the edges together.
4. Preheat oven to 200℃. Arrange the vegetable boxes on a baking sheet lined with aluminum foil and bake for about 15 minutes, or until golden brown.
Remark:
Chive boxes can also be cooked in a non-stick pan without oil.
Squid Soup
Material:
90g of soaked squid, 2 cups of water, 1 shiitake mushroom, a little bit of shredded bamboo shoots, a little bit of shredded carrots, and a little bit of shredded fresh fish.
practice:
1. Clean the squid and cut it into strips. Soak the shiitake mushrooms in water until soft and then cut them into shreds.
2. Boil shredded shiitake mushrooms, bamboo shoots, carrots, fresh fish, and seasonings in water until boiling, then add cornstarch slurry to thicken.
3. Add the squid, and turn off the heat when the soup boils again. Add a little aged vinegar to taste before serving.