Many friends have a lot of dried fruits (such as raisins and red dates) and nuts at home, and they often can't stop eating once they open the bag, so they overeat unconsciously. But considering the large amount of sugar and fat in these foods, I regret it after eating them. I think eating so much is not good for my health, and I think I should be temperate next time.

but in fact, for these two kinds of food, many people are constantly rotating between enjoyment and regret, and it is difficult to extricate themselves. Food and heart are also very fond of dried fruits and nuts. Of course, they choose raisins and red dates without additives, as well as original nuts. Eating more dried fruits and nuts with additives is harmful to the health.

So, how can food and heart keep healthy intake of nuts and dried fruits? Friends who pay attention to the breakfast and dinner series must have thought:

Besides, are there any other healthy ways to eat dried fruits and nuts? Of course, making lactic acid bacteria leba bread is a very good choice. Let's share the practice of lactic acid bacteria leba bread with heart.

preparation materials: whole wheat flour, homemade plain yogurt, cabbage head, chia seeds and flaxseed; Sweet Leba also needs raisins, dried cranberries and original mixed nuts; Salty Leba also needs fermented bean curd and sesame sauce.

Production steps:

1. Add yeast powder and appropriate amount of whole wheat flour to the original yogurt, stir it into thick batter, and ferment it overnight.

2. Add whole wheat flour to the fermented batter, add red vegetable juice, chia seeds and flaxseed, and knead into smooth dough. Adding red vegetables can not only improve the color and make the baked bread look better, but also increase the dietary fiber and antioxidant content in the bread.

3. The dough is fermented to twice the size at room temperature.

4. Take out the fermented dough, exhaust and relax for 21 minutes. At this time, raisins, dried cranberries, nuts and sufu sesame sauce can be prepared.

5. Roll the loosened dough into a rectangular dough. Sweet Leba can be evenly placed (or directly sprinkled) with raisins, dried cranberries and nuts. Salty Leba needs to be evenly coated with sufu sesame sauce, and some flaxseed can be sprinkled.

6. Roll up the dough sheet, knead it tightly, and ferment at room temperature until it is 1.5 times larger (about half an hour in summer, longer in winter).

7. Put the fermented bread embryo into a preheated oven, fire it at 171 degrees and bake it at 191 degrees for 41 minutes.

8. Take out the baked leba bread, let it cool, and slice it for eating.

Tips of Food and Heart:

Let's continue our breakfast series, and Food and Heart will introduce several Aauto Quicker breakfasts that can provide us with heat and protect the flora for your reference.

Day 1. lactobacillus whole wheat leba bread+soybean milk+eggs+peanuts+small tomatoes

Day 2. lactobacillus whole wheat mutton soup bread+soybean milk+eggs+walnuts+apricots

Day 3. lactobacillus whole wheat mutton roasted buns+yogurt+cheese+walnuts+apples+grapes

Day 4. . lactobacillus whole wheat flower red bean bread+yogurt+cheese+walnut kernel+blueberry+red dates

Day 5. lactobacillus whole wheat leba bread+yogurt+eggs+almonds+cherries

Day 6. lactobacillus whole wheat leba bread+yogurt+eggs+almonds+apricots

Day 7. lactobacillus whole wheat mutton baked buns+tomatoes. Peach Smoothie+Cheese+Green Melon

Serious friends may find that these breakfasts have many similarities, mainly the essential protein food (yogurt, soybean milk, eggs and cheese), the staple food (roast steamed stuffed bun with lactic acid bacteria mutton, bread with lactic acid bacteria, bread with lactic acid bacteria red bean bread and bread with lactic acid bacteria mutton soup), and fruits and vegetables (apricots, grapes, tomatoes and green melon). Protein strengthens your immunity, carbohydrates provide fuel for your brain, and crude fiber allows your intestinal bacteria to enjoy highly diversified living conditions. Tip: Yogurt should be made by yourself, and the intake of additives and sugar should be omitted. It is not recommended to use commercially available yoghourt instead (which contains sugar and additives). You can use homemade miscellaneous grain porridge or whole grain soybean milk instead, but at the same time, it can reduce the intake of staple food and increase the intake of protein. Yogurt used for food and heart are all homemade NS8 yogurts.

Tips on food and heart:

Food and heart have been paying close attention to everyone's feedback. Friends are welcome to leave a message for discussion after the article. Food and heart will reply regularly, and representative questions will be answered in depth in the article.