People can't live without eating every day. In modern times, eating is very particular. In addition to good color, fragrance and taste, there is also a requirement, that is, nutrition and health. I have compiled the relevant information of nutritious food recipes for everyone. Let's have a look.
Nutritional food recipes 1 Nutritional food recipes: 1, diced chicken with lotus seeds
Ingredients: chicken breast 250g, lotus seed 60g, mushroom10g, ham10g, egg white, starch and seasoning.
Practice: Dice chicken breast and mix well with egg white and starch; Soak mushrooms until soft, and cut them into diamond-shaped pieces with ham; Remove the heart of lotus seeds and steam them for later use. Stir-fry the diced chicken in an oil pan until it is 70% cooked, drain the oil, add lotus seeds, mushrooms, ham and appropriate seasoning, stir-fry a few times, and eat it with meals several times.
Efficacy: invigorating spleen and kidney, nourishing heart and strengthening body, suitable for people with mental fatigue and boring diet.
Nutritional food recipes: 2. Steamed Chinese Bass
Material: perch; Green onions and ginger; Cooking wine, steamed fish sauce, salt
Practice: When cleaning the fish, you can cut the fish spine to prevent the fish from being deformed as a whole due to the contraction of the fish bones after steaming. Marinate the fish with cooking wine and a little salt for a while and sprinkle with shredded ginger. Shredded onion is also evenly spread on the fish (the belly, mouth and bottom of the fish should be added).
After the boiler boils, put the fish in the pot. Steam for 6-7 minutes, turn off the fire, then "virtual steam" for 5-8 minutes by using the residual temperature in the pot, and then take out the pot immediately. Mix the steamed fish soy sauce with appropriate amount of water and put it in a pot to boil. Pour the water out of the plate and pour the hot seasoning into the plate. Sprinkle with shredded onion. Finally, pour hot oil on the fish and sprinkle with red chopped pepper for decoration.
Efficacy: Except carp and grass carp, the fat of marine fish and freshwater fish contains a certain amount of EPA and DHA. In particular, the content of DHA in muscle fat of perch in freshwater fish ranks first among all tested samples.
Nutritional food recipes: 3. Fried spinach with vermicelli in shrimp sauce.
Ingredients: 200g of vermicelli, 300g of spinach, 50g of shrimp paste, 75g of eggs, 0g of onion15g, 0g of ginger15g, 20g of vegetable oil, 3g of salt, 2g of chicken essence and 2g of pepper.
Practice: cut the water-soaked vermicelli into 6 cm long sections to control the net moisture; Wash the spinach with red roots, cut the roots with a cross and put them in oil and water. Mix shrimp paste with eggs and pepper, stir-fry in oil and granulate; Heat the base oil in the pan, add chopped green onion and ginger slices until fragrant, that is, add spinach and stir fry, add vermicelli and shrimp paste, add broth 150g for seasoning, add chicken essence and pour sesame oil out of the pan.
Efficacy: Spinach is rich in vitamins A, C, B 1 and B2, and it is one of the "best suppliers" of brain cell metabolism. In addition, it also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence. Eggs have been a famous brain-nourishing food since ancient times, and the yolk inside is rich in lecithin, which is of great help to promote memory.
Nutritional food recipes: 4, Tianma fish head soup
Ingredients: fish head, gastrodia elata, coriander (other condiments can be added according to taste).
Practice: Wash two big fish heads and 100g gastrodia elata with clear water; Put the fish head aside after frying; Pour about 8 bowls of water into the casserole, first put the fish head, then add gastrodia elata; Stew in water until the water boils, then simmer for two to three hours with medium fire, and then add the right amount of salt.
Efficacy: Gastrodia elata has the effect of eliminating headache, benefiting qi and nourishing liver. Fish head soup has the effect of nourishing and strengthening the brain.
Nutritional food recipes: 5, broad bean Pleurotus eryngii
Ingredients: 300g fresh broad bean, Pleurotus eryngii 1 piece.
Seasoning: appropriate amount of onion and ginger, 2 cloves of garlic, 1 red pepper, appropriate amount of salt, appropriate amount of water starch and a little chicken essence.
Practice: Prepare all ingredients. Pleurotus eryngii is cut into hob blocks, onion, ginger and garlic are cut into powder, and pepper is cut into hob blocks. Blanch the broad beans for about 3 minutes, pour the oil in the wok, and add the leeks, ginger, garlic and peppers to stir fry. Add Pleurotus eryngii and stir-fry for a while.
Add fresh broad beans and stir-fry for two minutes. Add a little salt and stir fry. Pour in water starch and thicken. Then pour in sesame oil. Stir well and turn off the fire.
Efficacy: Broad beans contain calcium, zinc, manganese, phospholipids and other important components that regulate the brain and nerve tissue of broad beans, and are rich in gallstones, which has the brain-strengthening effect of enhancing memory.
Calcium in broad beans is beneficial to the absorption and calcification of calcium by bones and can promote the growth and development of human bones.
Broad beans are rich in protein and free of cholesterol, which can improve the nutritional value of food and prevent cardiovascular diseases.
Vitamin C in broad bean can delay arteriosclerosis, and dietary fiber in broad bean skin can reduce cholesterol and promote intestinal peristalsis. Modern people also think that broad bean is one of the anti-cancer foods, which has an effect on preventing intestinal cancer.
Tip: 1, broad beans are not easy to digest, people with weak spleen and stomach should not eat more, and ordinary people should not overeat, so as not to damage the spleen and stomach and cause indigestion.
2, edible broad beans must be cooked, destroying a substance contained in broad beans that can cause allergic reactions.
Nutritional food menu: 6. Assorted shredded eggs
Ingredients: 2 eggs, 50 grams of green pepper, 5 grams of mushrooms, 50 grams of carrots, and appropriate amounts of oil, salt, monosodium glutamate, starch and sesame oil.
Practice: First beat the egg white and egg yolk into two containers respectively, then add a little water starch and mix well (no foam). Put them in oiled square plates and steam them in a pot (with medium or small fire, the fire will get old).
Cooling, taking out, and cutting into egg white shreds and egg yolk shreds respectively. Soak mushrooms in warm water until soft, wash green peppers to remove seeds, wash carrots and shred them respectively.
Put oil in a wok, add shredded carrot, shredded mushroom and shredded green pepper, stir-fry until cooked, add shredded egg white and egg yolk, season with salt, stir-fry evenly, and pour in sesame oil.
Efficacy: Eggs are rich in vitamins A, D, B2 and iron, and also contain essential amino acids, lecithin and cephalin, which are indispensable nutrients for brain and nerve development. In addition, carrots and mushrooms are rich in vitamins and trace elements, and green peppers are rich in vitamin C, which is beneficial to the absorption of iron and zinc. This kind of food is nutritious, nourishing and delicious, and it is very popular with babies!
Nutritional food recipes: 7. Tofu fish head soup
Ingredients: silver carp head 1, tofu 1, ginger slices, onion slices, dried peppers, oil and salt.
Practice: Wash the silver carp head; Cut the tofu into small pieces. Put a little oil in the pot, heat it, stir-fry the ginger slices in the pot, and fry the fish heads in the pot until golden. Add cold water, bring to a boil, simmer for 15-20 minutes, add tofu, bring to a boil, add salt and sprinkle with chopped green onion.
Efficacy: Tofu is rich in soybean lecithin, which is beneficial to the growth and development of nerves, blood vessels and brain. Fresh fish is rich in calcium, protein and unsaturated fatty acids, which can decompose cholesterol and make cerebral vessels unobstructed. It is the best brain food for children.
Nutritional food recipes: 8. Coconut chicken soup
Ingredients: coconut 1 piece, chicken 1 piece, walnut 10g, 5 red dates, ginger slices, cooking wine, salt, monosodium glutamate and pepper.
Practice: Wash and peel the chicken, put it in boiling water, soak it for about 5 minutes, and chop it into large pieces. Soak walnut kernel in water to remove oily smell. Wash the red dates and remove the stones. Coconut juice, coconut meat cut into pieces.
Put chicken, ginger slices, walnut kernels, dates, coconut juice and coconut meat into 10 bowl of boiling water, add ginger slices, boil over high fire, simmer for 3 hours, and season with salt.
Efficacy: Coconut juice and coconut meat can repel ascaris. Walnut kernel strengthens the brain, and chicken supplements protein to strengthen the body. Coconut chicken soup is sweet and delicious, suitable for children aged 3 and above.
Nutritional food recipes: 9. Jade shredded fish
Ingredients: 1 perch, sweet pepper (half green pepper and half red pepper), egg white, onion, ginger, wine, salt and starch.
Practice: Chop the onion and ginger into a small bowl, and add water to make onion Jiang Shui for later use. Remove the stems and seeds from the sweet pepper and cut it into filaments for later use. Clean perch, boneless, cut into fish shreds, add onion, Jiang Shui, egg white, wine, salt and starch, mix well, and marinate for a while. Put oil in the pan, first add shredded fish and stir fry, then add shredded sweet pepper and stir fry, thicken.
Efficacy: Perch has few bones, which is especially suitable for children. It is worth mentioning that perch meat is rich in protein and unsaturated fat, vitamins and minerals, and sweet pepper is rich in vitamins, which makes children smart and healthy.
Nutritional food menu: 10, steamed quail eggs with longan and lotus seeds
Ingredients: 5 quail eggs, 6 longan, 6 lotus seeds, 6 red dates, appropriate amount of salt, appropriate amount of rock sugar and appropriate amount of salad oil.
Practice: quail eggs are cooked and shelled, longan is shelled and pitted, and lotus seeds and red dates are washed separately. Put the processed materials into a container, add seasoning, and steam in a cage for 30 minutes.
Efficacy: Jujube contains a lot of vitamin C and trace elements, which has the effect of improving intelligence and calming the nerves. Long-term consumption of longan can improve children's forgetfulness, help children nourish their hearts and strengthen their spleen, and improve their intelligence and brain.
Nutritional food cookbook 2: 1, cold watermelon skin
Ingredients: 500 grams of watermelon peel, coriander 1 root, 3 peppers.
Exercise:
1. Cut off the skin of the dark green melon with a knife, clean the red pulp inside, and then cut it into strips with a thickness of 1cm and a length of 5cm. Wash coriander and chop it. Chop the pepper.
2. Add salt into the melon strips, stir them evenly, then marinate for 10 minute, then rinse off the separated bitter water and salt with clear water, and then squeeze out the water for later use.
3. Heat the oil in a hot pot with medium heat. When it is 50% hot, add pepper, fry slowly for 3 minutes, make pepper oil, and let it cool.
4. Add chopped pepper, sesame oil, pepper oil, minced garlic and balsamic vinegar into the melon strips and mix well. Finally sprinkle with chopped coriander.
Nutritional recipes: 2. Shrimp, tiger skin and wax gourd
Ingredients: wax gourd 1, shrimp 1, salt 3g, soy sauce 3g, 2 shallots and a little pepper.
Exercise:
1. Peel the washed wax gourd and cut it into dices; Put a cross knife on the peeled side;
2. Soak the dried shrimps in clear water for ten minutes; Pour the right amount of oil into the hot pot;
3. Put the prepared wax gourd cutting knife with one side facing down into the pot; At the same time, add the soaked shrimps and fry them together;
4. Slightly fry until golden brown, then add appropriate amount of soy sauce; Bring the fire to a boil and simmer for five minutes;
5. Add seasonings such as salt and pepper to the cooked wax gourd and stir well; Put the boiled wax gourd and shrimp into a dish;
6. Add starch to the remaining juice; Pour the sauce on the freshly cooked wax gourd and sprinkle with shallots.
Nutritional recipes: 3. Sautéed Lettuce in Oyster Sauce
Ingredients: 1 lettuce, 1 teaspoon salt, 5g garlic, 2 tablespoons oyster sauce, 1 teaspoon vegetable oil, 5g corn starch and appropriate amount of water.
Exercise:
1, wash and drain lettuce for later use;
2. Chop garlic into coarse rice, mix it with corn starch and clear water to form water starch (slightly thin), boil a pot of boiling water, and add 1 teaspoon of salt;
3. Then add lettuce, blanch for about ten seconds, and then quickly remove and drain;
4. Put the blanched lettuce in the dish for use;
5, another pot, put a little vegetable oil to 50% heat, add minced garlic and saute;
6. Add oyster sauce, sugar and water starch, boil and pour on lettuce.
Nutritional recipes: 4. Four-color fruit salad
Ingredients: 5 cherries, 5 grapes, 5 lychees, 5 cherry tomatoes, lemon juice and salad dressing.
Exercise:
1. Wash cherries, grapes and cherry tomatoes respectively.
2. Peel and core litchi.
3. finally, stir all the fruits together, mix well with salad dressing, and finally add lemon juice.
Nutritional food recipes 3 1. What food is the most nutritious?
1, Redmi
Redmi is rich in starch and plant protein, which can replenish tired physical strength and maintain normal body temperature. It is rich in various nutrients, among which iron is the most abundant, so it has the effects of enriching blood and preventing anemia. And it is rich in phosphorus, vitamins A and B, which can improve malnutrition, night blindness and beriberi. It can also effectively relieve fatigue, listlessness and insomnia. Pantothenic acid, vitamin E, glutathione and other substances contained in it have the effect of inhibiting carcinogens, especially for preventing colon cancer.
2. Citrus
Among many kinds of fruits, acidic fruits contain more vitamin C. Today's nutrition has unanimously praised vitamin C as one of the antioxidants. Its three functions are: preventing free radicals from damaging cells and reducing aging; Avoid the transformation of sodium nitrate and sodium nitrite as preservatives into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; Inhibit the oxidation of bad cholesterol, protect cholesterol and maintain the health of blood vessels and heart.
Step 3: carrots
"Herbal Classic Shu" records: "Radish root is beneficial to defecation" and "making flour poison". Modern science shows that carrots contain a lot of substances that can promote gastrointestinal peristalsis, such as cellulose, B vitamins, potassium, magnesium, etc., which are helpful for the discharge of waste in the body and have a good therapeutic effect on constipation and acne. The carotene contained in carrot skin, that is, provitamin A, can promote the increase of heme, improve blood concentration and blood quality, and play a great role in treating anemia. Radish also contains a lot of iron, which helps to replenish blood. The iron content of carrot is 40% higher than that of white radish and 75% higher than that of green radish.
4. Soybeans
Soybeans are really cheap and of good quality. For women, isoflavones contained in it can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer and osteoporosis.
5. Fungi
The nutritional value of edible fungi: high protein, no cholesterol, no starch, low fat, low sugar, high dietary fiber, multi-amino acids, multi-vitamins and multi-minerals. Edible fungi concentrate all the excellent characteristics of food, and its nutritional value reaches the peak of plant-based food, so it is called "God Food", longevity food.
6.cauliflower
Broccoli can be found in many anti-aging recipes. It is a very useful anti-aging food for women. Because it contains antioxidants, it can slow down free radicals in women, thus delaying aging.
Second, drinking four kinds of tea is good for health.
1, tomato rose drink
Weight loss effect: promote skin metabolism and hypopigmentation, thus making skin delicate and fair.
2. Aloe black tea
Weight loss effect: it is a good way to whiten, beautify and lose weight by improving cell vitality, accelerating fat digestion, regulating human physiological functions, improving skin luster and slowing down skin aging.
3. Flavor green tea
Weight loss effect: gently and safely promote skin metabolism and blood circulation, renew aging cuticle, decompose epidermal melanin, and make skin more uniform, smooth and fair.
4. Hawthorn Lotus Leaf Tea
If you eat it often or eat too much, you can use this lotus leaf hawthorn slimming tea to help digest, clean up fat, metabolize overloaded waste in the body, and play a good regulatory role in the body. People who are overweight or have a heavy gastrointestinal burden can also drink this tea to achieve the effect of reducing fat and weight.
Here are some nutritious foods that I introduced to you, and some scented teas that are beneficial to women's health. These foods can not only help women to maintain beauty, but also achieve the effect of losing weight. It can be seen that in life, women should pay more attention to diet, stay away from fried and spicy food, and develop good habits of healthy eating.
Third, the nutritional collocation of three meals
1, nutritional standard for three meals. According to the standard infant nutrition diet and infant nutrition diet in the Reference Intake of Dietary Nutrients for China Residents, the average daily requirement of various nutrients for each person was designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates.
2. Preparation principle:
1, the food is diverse, mainly cereals, ensuring milk eggs and increasing vegetables and fruits.
2. Ensure that breakfast is good, lunch is full, and dinner is small, and the ratio of three meals is 3:4:3.
3. Eat snacks, drink less sugary and carbonated drinks, and control sugar intake.
4. Drink milk and 6-8 glasses of water every day. 3. It is recommended to use 25 grams of salad oil all day.
It is best not to eat after supper and before going to bed. If you must eat, do some proper exercise after eating. You can drink a glass of milk before going to bed, which is good for absorption.
Vegetables and fruits are really important in three meals a day. Everyone should eat more fruits and vegetables. How to eat nutritious food every day, what to eat to ensure nutrition and achieve good health, then everyone should arrange every meal reasonably! I hope everyone can have a healthy body!
Four, a week nutrition recipe recommendation
Monday
Breakfast: steamed bread, milk (or soybean milk), boiled eggs 1, pickles. Chinese food: rice, mushrooms, sweet and sour hairtail, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
Tuesday
Breakfast: Wowotou, milk (or soybean milk), stewed eggs 1, tofu milk Chinese food: rice, eggplant powder, duck seaweed soup. Dinner: fried beans, porridge, bean paste buns and shredded green peppers.
Wednesday
Breakfast: meat buns, milk (or soybean milk) and salted duck eggs (half) Chinese food: steamed bread, roast beef with soybeans, fried green beans and egg soup. Dinner: fried noodles, fried spinach, shredded potatoes with green peppers.
Thursday
Breakfast: 1 roll, milk (or soybean milk), boiled eggs. Chinese food: rice, black fungus slices, braised flat fish, white radish, kelp sparerib soup. Dinner: soybean milk or porridge, chopped green onion cake, shredded green pepper and celery.
Friday
Breakfast: steamed stuffed bun, milk (or soybean milk). Chinese food: rice, fried flowers, diced Chili chicken, mushroom and vegetable soup. Dinner: celery steamed stuffed bun, scrambled eggs with tomatoes, minced meat and tofu.
Saturday
Breakfast: bread, milk (or soybean milk), fried eggs 1. Chinese food: rice, spiced fish, fried carrots with bean sprouts, mushroom soup. Dinner: steamed bread, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor.
Sunday
Breakfast: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, fried diced chicken with black fungus, sweet and sour cabbage and pumpkin soup. Dinner: Chinese chives, pork, black soybean oil, wheat, jiaozi, fried cowpea with minced meat.
Finally, it should be noted that food should be steamed and stewed, and seasonings such as monosodium glutamate should not be added, so the original flavor is the best. Knowing so much, are you still worried that children's nutrition can't keep up? Still worried about the health of your family being threatened? Hurry up and match a set of healthy food recipes for his family in a scientific way.