What food is good for your health? A healthy diet is the key to a health gift box. Therefore, more and more Vietnamese families choose healthy vegetarian menus. Many people still mistakenly believe that vegetarianism cannot provide the necessary nutrients. However, that's only if you don't know how to cook those dishes. So, let's learn how to cook vegetarian dishes that are healthy but still delicious and full of flavor.
What criteria does a healthy food menu need to meet?
Is fast food good for health? The answer is definitely not. Dishes that are both delicious and healthy must meet the criteria of nutritional content, diversity and be prepared in a healthy way.
First, a delicious, healthy food menu needs to provide all essential nutrients. Certain nutrients must be present such as proteins, carbohydrates, fats, vitamin and minerals. This can ensure the body gets enough energy.
In addition, healthy dishes should contain less saturated fat and high cholesterol. This helps reduce the risk of cardiovascular diseases and protects our cardiovascular system. Furthermore, it is necessary to limit the use of sugar and salt in dishes to avoid negative impacts on health.
The ingredients in the dish also need to be carefully selected and prepared cleanly. You need to avoid using preservatives and synthetic flavors that are harmful to the body. Instead, focus on using fresh ingredients, fruits and vegetables, and organic foods to maintain their nutritional value.
Furthermore, healthy food should be balanced with each person's daily calorie intake. To ensure the food menu does not overload the body. Regularly eating light meals, fast food and unbalanced foods not only spoils the diet but also creates conditions for health problems.
How to cook delicious, healthy vegetarian dishes for the whole family
For the above reasons, more and more people are choosing vegetarian and frugal dishes in their family menus.
Lotus seed mushroom soup - Frugal, cooling
Ingredient:
- 200g fresh lotus seeds
- 200g fresh shiitake mushrooms
- 1 purple onion
- 2-3 cloves of garlic
- 1 carrot
- 1.5 liters of vegetarian broth
- 2-3 tablespoons cooking oil
- 2-3 tablespoons vegetarian soy sauce
- Salt and vegetarian seasoning according to taste
- Green onions and fresh cilantro (for decoration)
Steps:
First, it is necessary to prepare the ingredients carefully. Wash lotus seeds, shiitake mushrooms and coriander. Peel off the hard outer shell and cut the base of fresh lotus seeds. Shiitake mushrooms and carrots are chopped or thinly sliced to taste. Finely chop the shallot and garlic.
Next, put a pot and add cooking oil. Heat oil and add minced garlic and shallots. Fry until garlic and onions are fragrant. Then, add carrots and mushrooms to the pot. After a few minutes, when the mushrooms are soft, mix well.
Pour the vegetarian broth into the pot and bring to a boil. If there is no vegetarian broth available, you can use boiling water combined with onions, garlic, ginger, and pepper to flavor the soup. Add vegetarian soy sauce to the pot and season with salt and vegetarian seasoning to taste. Stir well to blend the spices into each ingredient. Boil the soup for about 10-15 minutes until the lotus seeds and mushrooms are soft. Before serving, you can decorate the soup with green onions and fresh cilantro.
So you have a delicious, nutritious and healthy lotus soup with mushrooms. This is a "must-have" dish in the menu of healthy vegetarian dishes.
Soft tofu with shiitake mushroom sauce – Delicious and rich
Ingredient:
- 300g soft tofu
- 200g shiitake mushrooms,
- 3 cloves of garlic
- 1 purple onion
- 1 tube of green onions
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce
- Tablespoon of cooking oil
- Teaspoon of sugar
- Herbs and fried onions for decoration.
Steps:
First, wash the soft tofu and shiitake mushrooms. Cut tofu into medium square pieces and shiitake mushrooms into thin slices. Mince garlic, finely chop purple onions and green onions.
Next, steam the soft tofu for about 10-15 minutes until soft. While waiting for the tofu to steam, you can stir-fry the shiitake mushrooms. Heat cooking oil in a pan and add minced garlic and shallot. Stir-fry until mushrooms are cooked and fragrant, then add shiitake mushrooms. Be sure to stir quickly for 3-5 minutes to ensure the mushrooms are crispy.
The next step is to make the sauce. To make the sauce, you need soy sauce, sesame oil, and sugar. Pour the sauce mixture into the pan and stir with the mushrooms for about 2-3 minutes until the mushrooms are surrounded by sauce. When the soft tofu is steamed, place each piece on a plate. On each piece of tofu, arrange a slice of shiitake mushrooms and garnish with green onions and herbs.
So the soft tofu dish with shiitake mushroom sauce is ready to enjoy. Although the recipe is extremely simple with easy-to-find ingredients, this is definitely a healthy and extremely attractive vegetarian dish.
Fresh bamboo shoot soup with chicken thighs and mushrooms
Ingredient:
- 200g fresh bamboo shoots
- 200g chicken drumstick mushrooms
- 200g chicken (chicken thighs)
- 1 purple onion
- 3 cloves of garlic
- 1 tube of green onions
- 1 liter of water
- 1 tablespoon cooking oil
- Salt and seasoning according to taste
- Fresh coriander for decoration
Doing:
First, you need to prepare the ingredients. Wash fresh bamboo shoots, chicken drumstick mushrooms and coriander. Cut fresh bamboo shoots into long and thin pieces, thinly slice chicken drumstick mushrooms, and cut chicken into small pieces. Mince purple onions, mince garlic and finely chop green onions.
Put the pot on the stove, add cooking oil and heat until the oil boils. Add minced garlic and shallots to the pot, sauté until fragrant. Next, you need to pour about 1 liter of water into the pot. Boil and season with salt and seasoning according to personal taste. Remember not to use too many spices to retain the natural flavor of bamboo shoots and mushrooms.
When the broth begins to boil, add fresh bamboo shoots and chicken drumstick mushrooms to the pot. Continue cooking for about 10 minutes until the bamboo shoots and mushrooms are soft, but still retain their natural crunch.
overview
Eating a vegetarian diet with a healthy diet will help protect the health of your whole family. However, it is necessary to pay attention to diversifying the ingredients to ensure nutrition. Hopefully the above ways to cook delicious and healthy vegetarian dishes can help you build a menu for the whole family.
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