Diet popularization

Egg pancake

Instructions:
1.Crack the eggs into a bowl, add water, a pinch of salt, and black pepper. Whisk until well combined. For a thicker texture, you can add 1-2 tablespoons of whole wheat flour and mix until smooth and no lumps remain.
2.If desired, mix in some chopped spring onions, carrots, or spinach for extra flavor and nutrients.
3.Heat a non-stick pan over medium heat and add 1 teaspoon of olive oil. Swirl the oil around to
coat the surface evenly.

4.Pour the egg mixture into the pan, tilting the pan to spread it evenly into a thin layer. Once the bottom is set, flip the pancake and cook until both sides are golden brown.

5.Once cooked, remove the pancake from the pan, cut into pieces or serve whole, and enjoy

This egg pancake is quick, versatile, and customizable, making it a great healthy option for anyone looking to maintain a balanced diet while losing fat.

Century egg and Lean Pork Congee

Ingredients:
100g rice
2 century eggs (preserved eggs)
100g lean pork
2 slices of ginger
Salt to taste
Ground white pepper to taste
A few drops of sesame oil (optional)
Chopped spring onions for garnish (optional)
Water or broth as needed

Instructions:
1.Rinse the rice thoroughly and soak it in water for 30 minutes to soften it. This helps the congee cook faster and achieve a smoother texture.
2.Slice the lean pork into thin strips or small pieces. Marinate it with a pinch of salt and ground white pepper for about 10 minutes to remove any gamey taste and add flavor.
3.In a large pot, add enough water or broth (about 8-10 times the amount of rice). Add the soaked rice and ginger slices. Bring it to a boil over high heat, then reduce the heat to low and let it simmer for 30-40 minutes, stirring occasionally to prevent sticking. Cook until the rice breaks down and the congee thickens. When the congee is almost done, peel and dice the century eggs, then add

4.When the congee is almost done, peel and dice the century eggs, then add them to the pot along with the marinated pork. Continue cooking for another 5-10 minutes, until the pork is fully cooked and the century egg blends into the congee.

5.Add salt and white pepper to taste. You can also drizzle a little sesame oil for extra flavor if desired.

6.Top the congee with chopped spring onions before serving for added color and freshness.

This century egg and pork congee is warm, filling, and nutritious, making it an excellent meal during a fat-loss plan!

Shrimp and Mixed Vegetable Fried Rice

Ingredients:
Shrimp: 150g
Eggs: 2
Carrot: 1/2 (diced)
Green peas: 25g
Corn kernels: 25g
Spring onions: 2 (chopped)
Salt: to taste
Soy sauce: to taste
Pepper: a pinch
Oil: as needed
Cooked rice: 1 bowl (preferably leftover rice)

Instructions:
1.Clean the shrimp and marinate with a pinch of salt and pepper for 10 minutes. Dice the carrot.
2.Beat the eggs and stir-fry in a hot pan with oil until scrambled, then set aside.
3.In the same pan, add oil and stir-fry the shrimp until they turn pink. Set aside.
4.Add a little more oil to the pan, and stir-fry the diced carrot, green peas, and corn for 2-3 minutes until cooked.
5.Add the rice to the pan, breaking up any clumps and stir-fry until evenly mixed with the vegetables.
6.Add salt, soy sauce, and a pinch of pepper, stirring well to combine.
7.Return the shrimp and scrambled eggs to the pan, stir everything together for 1-2 minutes, and sprinkle with chopped spring onions. Transfer to a plate and enjoy! This Shrimp and Mixed Vegetable Fried Rice is nutritious, with tender

shrimp and a colorful array of vegetables, making for a healthy and flavorful meal.

Shredded Pork Stir-fried Noodles

Ingredients:
Noodles: 250g
Lean pork (or chicken): 150g (cut into thin strips)
Carrot: 1/2 (cut into thin strips)
Green bell pepper: 1 (cut into thin strips)
Onion: 1/2 (sliced)
Garlic: 2 cloves (minced)
Light soy sauce: 2 tablespoons
Dark soy sauce: 1 tablespoon
Oyster sauce: 1 tablespoon
Salt: to taste
Pepper: a pinch
Oil: as needed

Instructions:
1.Boil the noodles in salted water until about 80% cooked. Drain and toss with a little oil to prevent sticking. Set aside.
2.Marinate the pork strips with a little soy sauce, salt, and pepper for 10 minutes.
3.Heat oil in a pan, then stir-fry the marinated pork strips until they turn brown. Remove and set aside.
4.In the same pan, add a little more oil and sauté the minced garlic. Add the carrot strips, green pepper, and onion, stir-frying for 2-3 minutes until softened.
5.Toss in the cooked noodles and stir-fry with the vegetables until well combined.
6.Add the light soy sauce, dark soy sauce, and oyster sauce. Stir until the noodles are evenly coated and colored. Adjust the salt to taste.
7.Add the cooked pork back into the pan and stir everything together for a few minutes until well mixed. Transfer to a plate and enjoy.

This Shredded Pork Stir-fried Noodles dish is flavorful and satisfying, with tender pork, fresh vegetables, and perfectly seasoned noodles—making it a great meal for any occasion.

Braised Tofu with Scallions

Ingredients:
Soft tofu: 1 block
Scallions (green onions): 2 stalks
Light soy sauce: 2 tablespoons
Dark soy sauce: 1/2 tablespoon (for color)
Cooking wine: 1 tablespoon
Sugar: 1/2 teaspoon
Salt: to taste
Chicken powder (optional): a small amount
Water: a small amount
Cooking oil: as needed

Instructions:
1.Cut the soft tofu into square pieces of a moderate size, suitable for frying. Blanch the tofu briefly in salted boiling water to make it firmer and remove any excess moisture. Drain and set aside.
2.Cut the scallions into sections, about 1-2 inches long, for better flavor release during cooking.
3.Heat some oil in a pan. Once hot, carefully place the tofu pieces into the pan and fry over low heat until both sides turn golden. Remove the tofu and set aside.
4.In the same pan, add a little more oil if necessary and fry the scallion sections on low heat until they soften and release their aroma.
5.Add the light soy sauce, dark soy sauce, cooking wine, and sugar to the pan. Stir well, then add a bit of water and bring the sauce to a simmer.
6.Add the fried tofu back into the pan, and let it simmer over low heat for 5-10 minutes, allowing the tofu to absorb the sauce and the flavor of the scallions. Adjust the seasoning with salt and, if desired, a bit of chicken powder or MSG.
7.Once the sauce has thickened and the tofu is fully infused with flavor, remove from heat and transfer to a serving dish.

This dish features tender tofu soaked in a rich, savory sauce, with the scallions adding a fragrant and slightly sweet dimension. It's perfect as a main or side dish at any meal.