After the Major Heat, the weather has changed significantly with a more pronounced feeling of “moist heat transpiring,” and the continuous flow of unstoppable sweat. Despite occasional rainy weather, there is no sense of coolness, but an increase in humidity, testing everyone in the hot and stifling weather at all times. Especially for middle-aged and elderly people, it is important to pay attention to health during this period. Adequate sleep must be ensured, and diet cannot be taken lightly. It is essential to focus on tonifying the spleen and stomach, replenishing the body with nutrients to avoid weakness and endure the summer days. The dog days will continue until early autumn, so taking care of the body during this time can prepare one for the autumn.
Currently in the midst of the Lesser Heat, it is the “key period” in the entire dog days phase. Middle-aged and elderly people should not be too frugal; instead, they should have more meat and vegetables, strengthen their muscles and bones, and prepare for the autumn. Let’s take a look at the specific foods to eat:
**Meat**
**Chicken:**
Chicken is a type of meat suitable for all seasons, and it is the preferred choice for tonifying during the dog days. The meat is delicate, easily digestible for middle-aged and elderly people, with low fat content mainly comprising high-quality protein. It is also rich in B vitamins, vitamin E, as well as ions such as zinc, calcium, and iron, which help protect blood vessels, promote appetite, and strengthen muscles and bones.
Recommended cooking method: Braised chicken legs with potatoes
1. Cut six to seven small chicken legs in half, wash away the blood, then boil in water for about fifteen minutes until the scum floats and skim off.
2. Heat oil in another pan, add the chicken pieces and stir-fry quickly until golden, add green onions, ginger, rock sugar, light soy sauce for color, and pour in hot water to simmer for twenty minutes.
3. Peel and cut potatoes into small pieces, also prepare a sweet pepper, clean, then break into small pieces.
4. First, put the potatoes in the pot, add a little salt, simmer for about ten minutes, add green pepper, stir-fry over high heat for a minute or two until the sauce thickens and the aroma of the green pepper is released, then remove from heat.
**Shrimp:**
In hot and humid weather, the choice of ingredients should be appetizing; shrimp itself is delicious, sweet, cool in nature, suitable for tonification in summer. It contains a large amount of protein, antioxidants, vitamin D, selenium, copper, calcium ions, which help protect the cardiovascular system, delay aging, invigorate the body, etc.
Recommended cooking method: Shrimp and tomato soup
1. Peel the shrimp, clean them one by one, remove the vein and dirt, then drain.
2. Crush or chop the shrimp, add ginger, white pepper, starch, mix well.
3. Heat a little oil in a pan, repeatedly stir-fry the tomatoes until soft, add salt, light soy sauce, continue stirring until soft, then add hot water to the pot and bring to a boil.
4. Put the shrimp paste into a pastry bag, cut the bottom, then gradually squeeze into the pot with chopsticks, stir a few times, continue cooking for about three minutes until the shrimp is cooked, add a little starch water, sprinkle with chopped green onions, then remove from heat.
**Vegetables**
**Okra:**
Okra is a very healthy nutritious vegetable, fresh this season, rich in mucilage, protein, carotene, pectin, vitamin C, calcium, iron, etc., beneficial for tonifying qi and blood, strengthening the muscles and bones, protecting the stomach, enhancing resistance. It can be stir-fried or cold-dressed, refreshing and tasty.
Recommended cooking method: Cold-dressed okra with soft tofu
1. Wash a few okras clean, put them in boiling water for two to three minutes, then remove and cool in cold water.
2. Cut a box of soft tofu into small pieces, place in a dish, steam in a pot for ten minutes.
3. Cut off both ends of the okra, then cut everything into one-centimeter pieces.
4. Put the okra in the plate with tofu, add garlic, ginger, light soy sauce, vinegar, salt, pour in hot oil, shake the plate to evenly coat the ingredients.
**Lotus Root:**
Lotus root has long been known as the “ginseng in water.” Cool and appetizing, rich in amino acids, dietary fiber, vitamins B and K, as well as iron, magnesium, potassium ions, helping to clear heat, moisturize dryness, promote bowel movement and detoxification, tonify qi and blood, enhance immunity. In addition to cold-dressing, lotus root can be stir-fried, made into soup, or used as a filling, always offering a different taste experience.
Recommended cooking method: Stir-fried lotus root with pork
1. Clean the lotus root, peel, slice, wash in clean water twice to remove the starch residue.
2. Prepare some lean pork, slice evenly, marinate with light soy sauce, starch, oil, mix well and set aside.
3. Heat a little oil in the pan, add the meat, heat for about a minute, flip a few times to cook evenly, then remove while it’s still rare.
4. In the same oil, add some scallions and ginger to infuse the flavors. Add lotus root slices, sprinkle some white vinegar, stir-fry over high heat until cooked, add a little salt to taste, then put the meat back in, add some millet pepper, stir-fry well, and serve.
**Luffa:**
Among the melon family in summer, luffa has a longer period of enjoyment, now blooming with delicious nutrition. Its flesh is tender and smooth, similar to meat. Rich in water, vitamin C, sugar, phosphorus, potassium, copper, etc., it helps relieve summer heat, clear heat and detoxify, moisturize and beautify the skin.
Recommended cooking method: Stir-fried luffa with eggs
1. Take two luffas, peel off the thick skin, wash thoroughly, cut into strips, soak in salt water.
2. Crack the eggs into a bowl, beat well, heat oil in a pan, add eggs, stir-fry until solidified, then remove.
3. Add some minced garlic to the oil in the pan, sauté to release fragrance, add luffa, light soy sauce, oyster sauce, stir well, then braise for two to three minutes until it’s tender.
4. Add cooked eggs, add a little salt, stir-fry to season, then immediately plate and serve.
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