Nutritional components: cauliflower, also known as cauliflower, has two kinds of white and green. The nutritional value of Chinese cabbage flower and green cauliflower is basically the same, and the carotene content of green cauliflower is higher than that of Chinese cabbage flower.
Cauliflower is rich in protein, fat, carbohydrate, dietary fiber, vitamins and minerals, and also contains rich vitamin K that ordinary vegetables do not have. At the same time, it is also one of the foods with the most flavonoids, and its calcium content can be comparable to that of milk.
Recommended menu: cauliflower with tomato sauce
Ingredients: 250g cauliflower, onion, salt, starch and tomato sauce.
step
1. Pick cauliflower and wash it with salt water. Cut some chopped green onion and prepare some water starch;
3. Boil water in the pot, drop some clear oil and add cauliflower to cook;
4, another pot, add oil and stir-fry shallots. Add tomato sauce and stir fry. Adding water starch water;
6, the soup is thick, add cauliflower, add some salt, add chopped green onion, stir well, and serve.
-02- Eggplant
Nutrition: Eggplant is one of the few purple vegetables, and it is also a common home-cooked dish on the table. Its purple skin is rich in vitamin E and vitamin P, which is incomparable to other vegetables. Saponins contained in eggplant fiber can also lower cholesterol.
Recommended menu: fish-flavored eggplant
Ingredients:? Eggplant 1, 2 tbsp oyster sauce, chopped green onion, starch 1, sugar 1.
step
1, first heat the pot, wash the eggplant, slice it obliquely, then stir-fry it in the pot without oil, then take it out after the eggplant becomes soft and adjust the fish sauce;
2. Cooking wine, salt, sugar, vinegar, starch and soy sauce can be prepared, and chopped green onion and Jiang Mo can be added;
3, then hot oil in the pot, saute with ginger and garlic, add green and red peppers, pour in the prepared juice, and finally put down the eggplant and fry together. The fragrant fish-flavored eggplant is ready.
pea
Nutrition: Pea is a nutritious food, which contains 23% ~ 25% protein, 57% ~ 60% sugar, 45% crude fiber, and also contains many minerals, vitamins and trace elements.
In particular, peas contain many trace elements such as copper and chromium. Copper is beneficial to improve the baby's hematopoietic function and contribute to the development of bones and brain. Chromium is beneficial to the metabolism of sugar and fat and can maintain the normal function of insulin. Choline and methionine contained in peas help prevent arteriosclerosis; Vitamin C contained in fresh peas ranks first among all fresh beans.
Recommended menu: Fried shrimps with peas.
Ingredients: 250g of shrimp, 5g of tender peas 1 00g, 25ml of chicken soup, 0g of cooking wine10g, 0g of refined salt10g, 5g of monosodium glutamate1.5g, 5g of wet starch, 50g of soybean oil and 0g of sesame oil10g.
Steps:
1. Wash the tender peas, put them in a boiling pot and blanch them with light salt water for later use;
2. Heat the wok and add soybean oil. When it is 30% hot, put the shrimp into a wok, spread it out quickly with bamboo chopsticks, fry for about 10 second, pour it into a colander, and control the oil (when frying, you should master the hot wok, and the oil will be cold and not stick to the wok;
3. Leave 25 grams of base oil in the pot, heat it, add pepper, stir fry a little, add peas, stir fry a few times, then cook cooking wine, chicken soup, salt and monosodium glutamate, then add shrimp, thicken it with wet starch, turn the pot over a few times, pour sesame oil on it, and take it out.
pumpkin
Nutrition: Pumpkin is rich and comprehensive in nutrition. Fruit contains sugar, vitamins, protein and 17 amino acids needed by human body. In addition, pumpkin is rich in potassium, calcium, magnesium, selenium, iron and zinc.
Recommended menu: carrot and pumpkin porridge
Ingredients: rice, glutinous rice, Thai fragrant rice, pumpkin, carrot.
step
1. Wash and soak rice, glutinous rice and Thai fragrant rice for 2 hours;
2. Boil hot water in the pot, pour the soaked rice water and cook porridge for 40 minutes;
3. Add peeled and diced pumpkin and chopped carrot, and continue to cook for 30 minutes while stirring until soft and rotten.
-05- Chrysanthemum
Nutrition: Chrysanthemum morifolium is a nutritious vegetable, which is rich in vitamins, amino acids, fat, protein and a lot of minerals such as sodium and potassium.
Its carotene content is also relatively high, which is 1.5 ~ 3.0 times that of cucumber, eggplant and other vegetables. Chrysanthemum morifolium contains volatile oil with special fragrance, which is helpful for regulating qi, promoting digestion, stimulating appetite and stimulating appetite. Rich crude fiber helps intestinal peristalsis and promotes defecation.
Recommended menu: stir-fried dried Artemisia selengensis.
Ingredients: Chrysanthemum morifolium 1 branch, 3 pieces of fragrant dried fruit, 2g of salt, and soy sauce 1 spoon.
step
1. Shred dried fragrant herbs, take out Artemisia selengensis leaves, knead them into old terrier, and chop them into inches;
2. Heat the pan and pour the oil. When the oil temperature is 50%, stir-fry dry incense, and then pour in chrysanthemum stems;
3. Stir-fry until the chrysanthemum is green, season with salt and soy sauce, and stir well.
kidney bean
Nutrition: Lentils are abundant vegetables in summer. Good nutrition, also known as "meat in the dish". Beans contain more high-quality protein, unsaturated fatty acids, vitamin B and vitamin C.
Recommended menu: Fried pork slices with lentils.
Ingredients: 500g lentils, 300g pork, 2 garlic, 2 millet peppers, ginger 1.
step
1, remove the silk on both sides of lentils like mung beans, and cut the washed lentils into silk;
2. Cut the meat slices, add soy sauce, cornstarch, salt and white wine for curing 10 minute, boil, heat the oil, and add garlic to saute;
3. Add the prepared pork and stir fry quickly for a while;
4. Pour the shredded lentils into the pot, stir-fry over high heat until the lentils become soft, and serve.
tomato
Nutritional components: tomatoes contain more than 20 kinds of carotene, such as α-carotene, β-carotene, lutein and zeaxanthin, and lycopene accounts for about 80% ~ 90%. It can be said that tomato is the natural warehouse of lycopene. In addition, tomatoes are also rich in vitamin C and vitamin E, which can improve the baby's immunity.
Recommended menu: stewed beef brisket with tomato
Ingredients: sirloin, tomato and ginger slices with white mushrooms, scallion, fragrant leaves, cinnamon, salt, tomato sauce and coriander.
step
1, add water to sirloin, add ginger slices, scallion and other seasonings and simmer for about 1 hour;
2, another pot, peeled tomatoes, cut into pieces, stir-fry and taste;
3, put the beef into the tomato, add beef soup, and don't taste the beef at all;
4. Add mushrooms, tomato sauce and salt and simmer for 40 minutes;
5. Sprinkle coriander and pepper on the pot.
08- Carrots
Nutritional components: Carrots have high nutritional value and are rich in carotene (per 100g 1.35g), ranking among the best in vegetables. Carotene can be converted into vitamin A in small intestine wall and liver cells for human use, and 70% of vitamin A needed by normal people is converted from carotene.
Recommended menu: corn and carrot pancakes
Ingredients: 0.5 carrot, 2 tablespoons corn, egg 1 piece, appropriate amount of corn flour and salt.
step
1. Wash carrots, cut them into dices, soak them in boiling water slightly, and drain. Add a little salt and marinate for about five minutes;
2. Break up the eggs, put them in a bowl and beat them until they are foamed. Add a proper amount of corn flour and a little salt, stir them into a slightly thin batter, pour in the chopped carrots and corn kernels, and stir well;
3. Heat the pan, pour a few drops of olive oil or peanut oil, and turn the handle to evenly spread the oil on the pan surface;
4. Slowly pour the stirred corn and carrot batter into the pot, turn the handle again, let the batter spread evenly, and fry on both sides with medium and small fire until cooked.