Eat light tofu and lettuce salad to protect your body

A light summer feast, the lettuce salad in convenience stores is quick and easy to calculate calories, and is the choice of many people who want to eat more vegetables to "protect the environment". However, with the continuous exposure of food safety issues, people are also worried about whether there is a threat of preservative residues behind the convenience. Nutritionists point out that if you want to eat safely, low in calories and nutritiously, you might as well make it yourself. Here is a "Tofu Lettuce Salad" for you to enjoy in the summer.

A light tofu and lettuce salad can satisfy your nutritional needs for a meal, and a large amount of five-color fruits and vegetables can effectively promote environmental protection in the body. (Photography by Huang Zilun)

Nutritionist Lin Ziyou, head of the nutrition department at Taian Hospital, said that the calories of commercially available lettuce salads generally range from 200 to 300 calories, which is a very convenient light meal for people who want to lose weight. However, because lettuce salads alone lack starch, the sense of fullness is poor and it is easy to feel hungry after a period of time. For friends who want to lose weight and have a strong appetite, they may lose control if they are not careful and consume more calories.

Recent food safety issues have further impacted the public's trust in commercially available packaged products, fearing that food additives such as preservatives will burden the body. Nutritionist Lin Ziyou responded that if you want to eat safely and healthily, "making it yourself" is the only way. Moreover, for salads, which are smoke-free dishes that allow creativity, as long as the ingredients are chosen correctly and paired with homemade sauces, the taste is not inferior to commercial products. A large amount of five-color fruits and vegetables can also "protect the environment inside the body."

Nutritionist Lin Ziyou also added that light salads are not just low in calories. If you only eat one serving of salad in a meal, you also need to take into account beans, starches, etc. to ensure balanced nutrition. Let me share a dish of "Tofu Lettuce Salad". Although the calorie content is slightly higher than that of ordinary salads at 422 calories, the ingredients used in it, such as nuts, beans, and starches, can supplement the nutrients needed for the day and help you lose weight more healthily.

Tofu Lettuce Salad

[Ingredients]: 10g chickpeas (18 pieces), 70g corn, 23g green peas, 25g yam, 50g lettuce, 20g cucumber (cut into circles), 10g carrots, 0.2g kelp sprouts, 5g purple kelp, 40g tomatoes, 2 tablespoons tofu orange sauce (80g tofu, 60cc orange juice, 15cc lemon juice, 22g cashews, 2g salt).

1. Soak the chickpeas in water for 1 to 2 hours, wash, steam and set aside.

2. Peel the jicama, wash the cucumber, cut into slices and set aside.

3. Wash the lettuce, corn, and green beans, and cut the lettuce into large pieces for later use.

4. Wash and soak the kelp sprouts in water. Put them into boiling water together with corn and green bean kernels and blanch them for later use.

5. Wash carrots and purple korean, and shred them; wash tomatoes and cut them into rolling slices.

6. Tofu orange sauce: Wash 80 grams of tofu, cook it, cool it, and mix it with 60CC of orange juice, 15CC of lemon juice, 22 grams of cashews, and a little salt to make a salad dressing.

7. Mix all ingredients with tofu orange sauce evenly and serve.