Diet popularization

Brown Rice

Ingredients: 2 cup water and 1 cup brown rice

Instructions:
1.Rinse the brown rice under cold water and soak it for 2 hours, then drain.
2.In a pot, combine the soaked brown rice and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 40 minutes.
3.After cooking, remove from heat and let it sit for 10 minutes. Fluff the rice with a fork before serving.

Chicken Vegetable Soup

Ingredients:
200g skinless chicken breast
1 carrot (cut into chunks)
1 zucchini (cut into chunks)
1 tomato (cut into chunks)
1/2 onion (diced)
Water (enough to cover the ingredients)
Herbs (such as rosemary or thyme) to taste

Instructions:
1.In a pot, add water and the chicken breast. Bring to a boil, then skim off any foam that rises to the surface.
2.Add the diced onion, carrot, and zucchini to the pot. Continue to simmer for about 30 minutes.
3.Add the tomato and herbs, and adjust the seasoning as needed. Simmer for another 10 minutes until all ingredients are cooked through.

Steamed Fish

Ingredients:
1 fresh fish (such as bass or Grass carp)
Slices of ginger (as needed)
Green onions (as needed)
1 tablespoon olive oil
Salt (to taste, use sparingly)
Low-sodium soy sauce (to taste)

Instructions:
1.Clean the fish thoroughly and place it on a steaming plate. Add ginger slices and green onion sections on top of the fish.
2.Sprinkle a small amount of salt and drizzle low-sodium soy sauce and olive oil over the fish.
3.Place the fish in a steamer and steam over medium heat for 10-15 minutes, or until the fish is cooked through.
4.After steaming, you can garnish with additional green onions and cilantro for added flavor.

These recipes are nutritious and suitable for individuals with high blood pressure, promoting a healthy lifestyle. Enjoy your cooking!

Cucumber stir-fried chicken

Ingredients:
150g chicken breast
1 cucumber
2 cloves of garlic
1 tablespoon soy sauce
A pinch of salt
1 teaspoon olive oil
Ground black pepper to taste
Optional: Chopped spring onions for garnish

Instructions:
1.Slice the chicken breast into thin pieces or small cubes. Marinate it with a tablespoon of soy sauce and a dash of black pepper for about 10 minutes to enhance the flavor.
2.Wash the cucumber and cut it into thin slices or strips. Set aside.
3.Heat the pan over medium heat and add 1 teaspoon of olive oil. Once the oil is hot, add the chopped garlic and stir-fry until fragrant.
4.Add the marinated chicken breast to the pan and stir-fry for 5-6 minutes until the chicken turns golden and is fully cooked through. Remove from the pan and set aside.
5.Using the remaining oil in the pan, add the cucumber slices and stir-fry for 1-2 minutes. Don't overcook to maintain a crunchy texture.
6.Return the chicken to the pan, stir everything together, and season with a pinch of salt if needed.
7.Add a sprinkle of chopped spring onions if desired, and the dish is ready to serve.

Tips:
1.Stir-fry the chicken breast on medium heat to avoid overcooking and keep it tender.
2.Feel free to add other vegetables, such as carrots or bell peppers, for more variety and nutrition.

This dish is light, nutritious, and quick to prepare, making it an excellent option for lunch or dinner. Enjoy!

Broccoli Stir-Fried Shrimp

Ingredients:
150g fresh shrimp (peeled and deveined)
200g broccoli (cut into small florets)
2 garlic cloves (sliced)
1 tablespoon olive oil
Salt and black pepper (to taste)
1 teaspoon low-sodium soy sauce

Instructions:
1.Blanch the broccoli in boiling water until bright green, then drain and set aside.
2.Heat olive oil in a pan, add sliced garlic, and sauté until fragrant.
3.Add the shrimp and stir-fry until they change color.
4.Add the blanched broccoli, salt, black pepper, and low-sodium soy sauce. Stir-fry for 2-3 minutes until heated through.

Oatmeal

Ingredients:
75g oats
3000ml water
Nuts (such as almonds or walnuts, chopped)
Fresh fruits (such as blueberries)

Instructions:
1.In a pot, bring the oats and water to a boil, then reduce heat and simmer for about 5 minutes until the oats are soft.
2.Transfer to a bowl and top with chopped nuts and fresh fruits.

Bell Pepper Tofu Salad

Ingredients:
3.150g firm tofu (cut into cubes)
4.Red, yellow, and green bell peppers (diced)
5.Cucumber (diced)
6.1 tablespoon olive oil
7.Vinegar (to taste)
8.Salt and black pepper (to taste)

Instructions:
1.In a bowl, combine the tofu, bell peppers, and cucumber.
2.In a separate small bowl, mix the olive oil, vinegar, salt, and black pepper to make a dressing.
3.Pour the dressing over the salad and gently toss to combine.

These recipes are simple to prepare and suitable for individuals with diabetes. Enjoy your cooking!

Spinach Tofu Soup

Ingredients:
125g soft tofu (cut into cubes)
75g fresh spinach
400ml water
10g Slices of ginger
2-3g Salt

Instructions:
1.In a pot, add the water and ginger slices, and bring to a boil.
2.Add the cubed tofu and simmer for about 5 minutes.
3.Then add the spinach and cook for an additional 2-3 minutes until the spinach is wilted. Finally, season
with a small amount of salt to taste.

Apple Oatmeal Pancakes

Ingredients:
75g oats
1 apple (peeled and diced)
1 egg
10g Cinnamon powder
Olive oil for frying

Instructions:
1.In a bowl, combine the oats, diced apple, egg, and cinnamon powder.
2.Heat a little olive oil in a skillet over medium heat. Pour the mixture into the skillet to form small pancakes.
3.Cook for about 3-4 minutes on each side, or until golden brown.

Stir-Fried Broccoli

Ingredients:
200g broccoli (cut into small florets)
2 garlic cloves (minced)
1 tablespoon olive oil
Salt (to taste, use sparingly)

Instructions:
1.Bring a pot of water to a boil and blanch the broccoli until just tender and bright green. Drain and set aside.
2.In a pan, heat the olive oil and add the minced garlic, sautéing until fragrant.
3.Add the blanched broccoli to the pan and stir-fry for 1-2 minutes. Season with a small amount of salt to taste before serving.

These recipes are nutritious and easy to prepare, making them suitable for individuals managing gout. Enjoy your cooking!