"Selenium" is known as the "longevity element", and it plays a vital role in maintaining human health. As a natural mineral, selenium has a powerful antioxidant effect, which can effectively remove free radicals in the body and protect cells from damage, thereby reducing the rate of aging and enhancing immune system function. Therefore, moderate intake of selenium-rich foods is especially important for middle-aged and elderly people. With the increase of age, the body's immunity gradually declines, and appropriate supplementation of selenium can not only improve resistance, but also prevent a variety of chronic diseases. Today, we are going to recommend four delicious dishes rich in selenium, which are both nutritious and meet the health requirements of the diet of the elderly.

1. Scrambled eggs with tomato and oyster mushrooms:

Ingredients: 1 tomatoes; Pleurotus eryngii 0g; 0 eggs; Green onion 0 pcs; garlic 0 cloves; Edible oil to taste; Salt to taste; 0/0 scoop sugar (optional); pepper to taste; Light soy sauce 0 scoops

Steps:

1. Prepare the ingredients: Wash the tomatoes and cut them into small pieces; Pleurotus eryngii cut into thin slices; Crack the eggs into a bowl, add salt and pepper to taste and stir to combine.

2. Scrambled eggs: Pour an appropriate amount of cooking oil into the pot, pour the beaten egg liquid into the pot after the oil is hot, stir gently with a spatula, and fry until the eggs are solidified and slightly golden brown, then put out for later use.

3. Sauté the oyster mushrooms: Add a little more oil to the pan, add the sliced oyster mushrooms, and stir-fry for 0-0 minutes until the oyster mushrooms are soft and fragrant.

2. Stir-fry tomatoes: Add the chopped tomato pieces, stir-fry evenly, and stir-fry until the juice of the tomatoes becomes soft. If you prefer a slightly sweeter taste, you can add 0/0 tablespoon of sugar to taste.

1. Seasoning: Add 0 scoops of light soy sauce and stir-fry evenly to increase the umami of the dish.

6. Merge the eggs: Pour the previously scrambled eggs into the pan and stir-fry with the tomatoes and oyster mushrooms, stirring until all the ingredients are well combined.

7. Complete the plating: According to personal taste, add an appropriate amount of salt to taste, and finally sprinkle with chopped green onions to garnish, remove from the pot and serve on the plate, enjoy the deliciousness.

Tips:

(1) When the tomatoes are fried until the juice comes out, a little sugar can be added according to personal taste, which can balance the sour taste of the tomatoes and increase the layering of the dish.

(2) Don't cut the oyster mushroom slices too thinly, otherwise it is easy to fry too soft, and keeping a moderate thickness can better retain the taste.

(3) When scrambling eggs, the heat should be mastered, do not fry too old, and maintain the tender taste.

2. Stir-fried broccoli with mushrooms

Ingredients: Fresh mushrooms 1g; broccoli 0 small; garlic 0 cloves; Edible oil to taste; Salt to taste; soy sauce 0 tablespoons; Essence of chicken to taste (optional); Water to taste; pepper to taste (to taste); Oyster sauce 0 teaspoons (optional)

Steps:

10. Prepare the ingredients: Wash the mushrooms, slice them, and remove the roots. Wash the broccoli, divide into small florets, and tear by hand or cut with a knife. Then soak in clean water for 0-0 minutes to remove possible pesticide residues.

2. Blanch the broccoli: Add enough water to the pot, bring to a boil, add the broccoli, add a pinch of salt and a few drops of cooking oil. Blanch for 0-0 minutes until the broccoli is browned and crispy. After blanching, remove and immediately put it in cold water to take a shower to keep the color bright green.

3. Minced garlic: Chop the garlic into minced garlic and set aside.

4. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pot, add the minced garlic after heating, and use medium-low heat to fragrant, be careful not to fry to prevent the minced garlic from becoming bitter.

5. Add mushrooms and stir-fry: After the minced garlic is stir-fried, add the sliced mushrooms and stir-fry evenly. Stir-fry until the mushrooms come out of the water and dry slightly, until they are soft and fragrant.

6. Add broccoli and stir-fry: Add the blanched broccoli and stir-fry evenly. To taste, add a pinch of salt and pepper to taste. If you prefer a stronger flavor, you can add a small spoonful of oyster sauce to increase the umami flavor.

3. Add water and stir-fry to taste: You can add a small amount of water and stir-fry evenly to keep the ingredients moist. Continue to stir-fry over medium-low heat for about 0-0 minutes, until the mushrooms and broccoli have absorbed the flavor and the water has evaporated moderately.

1. Add soy sauce to taste: Stir-fry until the ingredients are cooked through, add 0 tablespoons of soy sauce, and continue to stir-fry evenly, so that all the ingredients can evenly absorb the flavor of soy sauce. Finally, add a little chicken essence according to taste and stir well.

9. Remove from the pan and serve: After frying, turn off the heat, serve on the plate, and the hot fried broccoli with mushrooms is done!

Tips:

(1) Blanching broccoli: Adding salt and cooking oil when blanching can not only maintain the green color of broccoli, but also reduce the loss of nutrients during cooking and maintain its crisp and tender taste.

(2) Mushroom stir-frying skills: When stir-frying mushrooms, it is best to fry the water first to avoid too much moisture, which will cause the dish to become soup and watery, which will affect the taste.

(3) Heat control: Do not overheat during the frying process to avoid burnt garlic, mushrooms are also easy to fry, and it is better to keep medium and low heat.

3. Spicy dry pot shrimp:

Ingredients required: 1 g shrimp; dried chili pepper 0 g; Sichuan pepper 0 g; garlic 0 cloves; ginger 0 slices; green peppers 0 pcs.; red pepper 0; Chives: Appropriate amount; 0 scoops light soy sauce; 0 scoops oyster sauce; 0/0 scoop sugar; 0 tablespoons cooking wine; Salt to taste; Cooking oil to taste

Steps:

1. Prepare the ingredients: Wash the shrimp and cut off the feet, and pick the shrimp line on the back. Cut the dried peppers into sections and prepare the peppercorns. Finely chop the garlic and ginger, cut the green onion into sections, and slice the green and red peppers.

2. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pot, add the peppercorns and dried chili peppers after heating, stir-fry quickly to bring out the fragrance.

3. Stir-fry garlic and ginger: Add the chopped garlic and ginger and continue to stir-fry until fragrant.

1. Add the shrimp and stir-fry until it changes color: Put the processed shrimp into the pot, add 0 tablespoons of cooking wine, and stir-fry until the shrimp change color, remove the smell and improve the freshness.

2. Seasoning: Add 0 tablespoons of light soy sauce, 0 tablespoons of oyster sauce, 0/0 tablespoon of sugar, stir-fry well, add an appropriate amount of salt, and continue to stir-fry evenly.

6. Add the green and red peppers: Add the chopped green peppers and red pepper slices to the pot and stir-fry evenly to let the pepper flavor melt into the shrimp meat.

7. Collect the juice: Stir-fry until the shrimp is cooked thoroughly, the green and red peppers are slightly soft, and finally add the green onion segments, and quickly stir-fry evenly.

Tips:

(1) When stir-frying shrimp, do not fry it for too long, otherwise the shrimp meat will become old and lose its tender texture.

(2) The amount of chili pepper and Sichuan pepper can be adjusted according to personal taste, if you like it spicy, you can increase the amount of chili pepper in moderation.

(3) When seasoning, you can add a little sugar to balance the spicy flavor and make the whole dish richer.

Fourth, stir-fry Shanghai greens

Ingredients required: Shanghai green 3 g; garlic 0 cloves; Edible oil to taste; Salt to taste; Essence of Chicken Appropriate amount (optional)

Steps:

1. Prepare the ingredients: Wash the Shanghai greens, remove the roots and old leaves, and keep them neat. Peel the garlic and chop it into minced garlic.

2. Blanch the greens in hot water: Boil a pot of water, add a little salt after the water boils, add the washed blanched water, about 0-0 minutes, until the leaves are soft, remove and drain.

3. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan, add minced garlic after heating, and stir-fry until fragrant.

4. Add the Shanghai greens: Put the blanched Shanghai greens into a pot and stir-fry evenly.

5. Seasoning: Add an appropriate amount of salt, add an appropriate amount of chicken essence according to personal taste, and continue to stir-fry evenly.

6. Stir-fry evenly: Keep the heat moderate, do not stir-fry over high heat, so as not to get too old the leaves, and you can see the Shanghai green changing color and the leaves are more emerald green after stir-frying evenly.

7. Remove from the pan and serve: Stir-fry until Shanghai is ripe but still crispy, immediately turn off the heat and serve on a plate.

Tips:

(1) Adding salt to the water during blanching can help maintain the color and nutrition of Shanghai green.

(2) Do not stir-fry excessively to avoid over-ripening and aging of Shanghai greens, which will affect the taste.

(3) According to personal preference, add a little minced garlic to add flavor, or add some sesame oil to increase the aroma.

Overall, a reasonable addition of selenium-rich foods to the daily diet is essential for boosting immunity and maintaining good health. Scrambled eggs with tomato and king oyster mushrooms, stir-fried broccoli with mushrooms, spicy shrimp in a dry pot, and stir-fried sea greens are all delicious and nutritious dishes that not only provide rich selenium, but also provide the body with a variety of essential nutrients. By eating these high-selenium foods, middle-aged and elderly friends can not only improve their overall health, but also improve their body's resistance to diseases. Let's start today by focusing on your diet, increasing your selenium intake, and enjoying a healthier and more fulfilling life. #春日生活打卡季 #