Selected Liver-Protecting Meals for Middle-Aged Individuals: Low-Fat, High-Fiber Meals from Celery and Beef to Fish Porridge

Double Shredded Vegetable Salad Ingredients: 500g potatoes, 150g kelp, 10g scallions, 10g garlic, 4g salt, 15ml rice vinegar, 5ml soy sauce, 4ml chili oil. Instructions: 1. Peel and shred the potatoes, blanch in hot water until cooked, then rinse with cold water and drain. Blanch the kelp in the same way, then rinse with cold water and drain. Shred the scallions and mince the garlic. 2. Mix all the main ingredients together, add the seasonings, and stir well before serving. Expert Tip: This salad helps to lower blood pressure and cholesterol, and has anti-cancer properties.

Stir-fried Beef with Celery Ingredients: 300g tender beef, 150g celery, 40g Shaoxing wine, 20g soy sauce, 10g sugar, 5g baking soda, 20g cornstarch, 1g white pepper, 20g sliced ​​scallions and ginger, 2g minced ginger, 500g peanut oil, a pinch of MSG. Instructions: 1. Wash the beef and slice it thinly. Wash the celery and cut it into sections. 2. Heat oil in a wok. Add the beef and stir-fry until it turns white. Add a few slices of ginger and 1 tablespoon of fermented bean paste, and continue stir-frying. Add Shaoxing wine and some sugar, and stir-fry continuously for 2-3 minutes. Add the celery. 3. Stir-fry for one minute. Add a little water, bring to a boil, thicken with cornstarch slurry, and it's ready to serve. Expert Tip: Traditional Chinese medicine believes that beef strengthens the spleen and stomach, treats weakness, and nourishes qi and blood. Therefore, those who are chronically ill and weak, with symptoms such as sinking of Qi, shortness of breath, pale lips, sallow complexion, diarrhea, and cold hands and feet can all benefit from beef stew.

Ingredients for Shiitake Mushroom and Bok Choy Sum: 150g fresh shiitake mushrooms, 200g bok choy hearts, 30g peanut oil, 4g pea starch, 2g salt, 1g MSG. Preparation Method: 1. Wash the shiitake mushrooms and blanch them in boiling water; mix the pea starch with water to make a cornstarch slurry. 2. Heat oil in a wok, add chopped scallions and sauté until fragrant. 3. Add the bok choy hearts to the wok, along with 30ml clear broth, salt, and the shiitake mushrooms. Bring to a boil, then thicken with the cornstarch slurry. Expert Tips: Shiitake mushrooms are sweet and neutral in nature, and have the effects of strengthening the spleen and stomach, regulating qi and resolving phlegm, stopping bleeding, and anti-tumor properties. They are suitable for gastritis, loss of appetite, constipation, scurvy, and tumors.

Braised Beef with Kelp and Soybeans Recipe: 1. Soak soybeans, removing any bad beans. Soak kelp and wash thoroughly. Wash beef and cut into large chunks. Place beef in a pot of cold water, bring to a boil, skim off any foam, and remove from the pot. 2. In a separate pot, caramelize sugar, add star anise, scallions, and ginger, and stir-fry together. Add cooking wine and soy sauce. 3. Pour an appropriate amount of boiling water into a pressure cooker, add the beef, cover, bring to a boil over high heat, and once pressure is reached, reduce heat to low and simmer for 30 minutes. Expert Tip: Traditional Chinese medicine believes that beef strengthens the spleen and stomach, treats weakness, and nourishes qi and blood.

Ingredients for Braised Lettuce with Fermented Black Beans: 300g lettuce, 2 cloves of garlic, 10 fermented black beans, 1 tsp salt, 1/4 tsp MSG, 1 tbsp soy sauce, 1 tbsp oyster sauce. Instructions: 1. Wash the lettuce and cut into 5cm pieces. 2. Heat oil in a pan, add garlic and sauté until fragrant. Add the lettuce and stir-fry until softened. 3. Add a few fermented black beans, salt, MSG, and a little soy sauce. Expert Tip: Lettuce has the effects of lowering cholesterol, treating neurasthenia, clearing dryness and moistening the lungs, and resolving phlegm and relieving cough. It is a low-calorie, high-nutrient vegetable.

Stir-fried Green Beans with Minced Pork Recipe: 1. Shred dried tofu and bamboo shoots; cut pickled green beans into 1cm sections; mince scallions, ginger, and garlic; marinate minced pork with cooking wine. 2. Heat oil in a wok; once hot, add scallions, ginger, garlic, and minced pork and stir-fry until cooked through. Add fermented black beans and stir-fry until fragrant. 3. Add pickled green beans, dried tofu, and bamboo shoots and stir-fry together. Add sugar and chicken bouillon powder and stir-fry until well combined. Add 2 tablespoons of water and simmer over high heat for 2 minutes. Expert Tip: Green beans contain B vitamins, which help maintain normal digestive gland secretion and gastrointestinal motility, inhibit cholinesterase activity, aid digestion, and improve appetite.

Broccoli and Cashew Stir-fry Recipe: 1. Wash the broccoli and separate it into small florets; wash the bell peppers and cut them into diamond-shaped slices. 2. Bring a pot of water to a boil, add a few drops of cooking oil, and blanch the broccoli until bright green. Remove and rinse with cold water, then drain. 3. Heat oil in a pan until it reaches medium heat, add the cashews and stir-fry quickly until golden brown. Remove and set aside to cool. Then, using the remaining oil in the pan, add the blanched broccoli and bell pepper slices and stir-fry for 1 minute. Add the cashews and stir-fry evenly. Season with salt and other seasonings. Expert Tip: Broccoli contains a more comprehensive range of minerals than other vegetables, and is rich in calcium, phosphorus, iron, potassium, zinc, and manganese.

Garlic Eggplant Recipe: 1. Place the torn eggplant pieces on a plate and steam until cooked through. In a separate pan, heat some olive oil. 2. Sauté all the other ingredients until fragrant, then add salt to taste to make a sauce. 3. Drain the water released from the steamed eggplant and pour the sautéed sauce over the cooked eggplant. Expert Tip: Eggplant is very nutritious, containing protein, fat, carbohydrates, vitamins, and minerals such as calcium, phosphorus, and iron.

How to make stir-fried carrots and eggs: 1. Shred the carrots and chop the scallions. Beat the eggs and add a little salt, especially a little cornstarch slurry. 2. Heat oil in a pan, stir-fry the carrots, drain the oil, and set the oil aside. 3. Leave half of the carrot oil in the pan, add the chopped scallions, then add the eggs, pour in the carrot mixture, and stir-fry until the eggs are tender. After removing from the pan, drizzle with the remaining carrot oil. Expert tip: Carrots have the effects of tonifying the spleen and stomach, relieving stagnation, nourishing the liver, and improving eyesight.

Fish Congee Recipe: 1. Remove the scales and large bones from the fish, wash it, and slice it thinly. 2. Add 1000ml of water to a clay pot and bring it to a boil over high heat. Add the rinsed rice and cook until it becomes congee. When the congee is cooked, add the fish slices and bring it to a boil briefly. Add seasonings and stir well. Serve warm for breakfast and dinner. Expert Tip: Rice is rich in protein, fat, and vitamins. Eating more rice can lower cholesterol and reduce the risk of heart attacks and strokes.