According to the research of the World Health Organization, the growth rate of children is different within one year, with the fastest growth from March to May, with an average of 7.3mm；; Followed by May -65438+ 10, with an average of 6.3mm ... Therefore, it is suggested that in this "mysterious March-10", nutrition should be appropriately increased and exercise should be strengthened to help the body's growth and development reach the best state.
Ma Bao has an 8-year-old child. The following six foods must be eaten every week, which is beneficial to children's growth and intelligence. These dishes are: beans, peas, broccoli, eggs, broccoli and chrysanthemums. So what's good about these dishes and how to cook them well?
Beans contain more high-quality protein, unsaturated fatty acids, vitamin B and vitamin C, which is beneficial to children's growth.
Fried shredded pork with beans
Ingredients: broad bean 350g, carrot 20g, lean pork 120g, chopped green onion 3g, Jiang Mo 3g, garlic 3g, starch 1 spoon, cooking wine 1 spoon, fresh soy sauce 1 spoon, salt 4g and vegetable oil 4g.
Exercise:
1 broad beans deboned, soaked in water, washed and shredded; Wash and shred carrots; Shred lean pork, grab it evenly with fresh soy sauce, cooking wine, chopped green onion, Jiang Mo and cooking wine, and marinate for 5 minutes; Peel garlic, pat it flat and chop it into powder.
2 Heat the wok and put the vegetable oil. When the oil temperature is 30%, add the marinated shredded pork and stir fry. When the shredded pork changes color, shovel it out for later use.
3 Use the remaining oil in the pot, add shredded beans and stir-fry until the beans are soft, stir-fry until they are soft and cooked, and add shredded pork and shredded carrots and stir-fry evenly.
4 Add minced garlic, season with salt, stir well, and then turn off the fire and serve.
Everyone knows that broccoli is a good ingredient. Broccoli contains extremely high vitamin C, which is beneficial to growth and development and improves immunity. Family members should eat regularly, especially children who are not noisy, to protect their eyesight and improve their memory.
Wrapped in minced meat and broccoli
Ingredients: broccoli 270g, pork stuffing 1 10g, fresh mushrooms 1 piece, red pepper 1 piece (not spicy or not), appropriate amount of minced onion and ginger, half a spoonful of cooking wine, 2 spoonfuls of fresh soy sauce, water starch, salt and vegetable oil.
Exercise:
Cut 1 broccoli into small flowers and soak in light salt water for 5 minutes; Wash and dice fresh mushrooms; Wash and dice the red pepper.
2 Put minced onion and ginger into the pork stuffing, add cooking wine and appropriate amount of water starch, mix well and marinate for a while.
3 add water to the pot, add a little salt and vegetable oil after boiling, add broccoli to blanch, remove and rinse until broccoli is no longer hot, and put it on a plate for later use.
4 put vegetable oil in the wok, and the oil temperature is 20% hot. Stir-fry the marinated minced pork. When the minced meat changes color, add fresh diced mushrooms, stir-fry with fresh soy sauce, and add water to stir for a while.
5 Add diced red pepper, add salt to taste, stir well, pour in appropriate amount of water starch, stir well and turn off the heat.
6 pour minced meat on the coded broccoli.
Small peas, the vitamin C contained in small peas is the champion among beans. Eating foods rich in vitamin C can enhance disease resistance and avoid catching a cold in different seasons. Pea is rich in high-quality protein, which can be eaten with meat to enhance physical fitness and long-term strength. Pea contains more trace elements such as copper and chromium, and copper is beneficial to hematopoiesis and the development of bones and brains.
Fried peas with diced meat
Ingredients: peeled peas 180g, carrots 70g, lean pork 100g, minced onion and ginger, soy sauce 1 spoon, starch 1 spoon, half a spoon of cooking wine, salt and vegetable oil.
Exercise:
1 diced carrot; Dice the fat lean meat, add soy sauce, starch, cooking wine and minced onion and ginger, mix well and marinate for 5 minutes.
2 Add vegetable oil to the wok, the oil temperature is 40% hot, stir-fry the diced carrots with low heat, and take them out for later use.
3 use the remaining oil in the pot, add diced meat, stir-fry until it changes color, add peas and stir-fry diced carrots, and stir-fry evenly over high heat. Don't fry peas for too long, because they taste bad when they are old.
4 add salt to taste, add 2 spoonfuls of water, stir fry for a few times.
Chrysanthemum, which is called "Chinese herbal medicine on the table". It is a vegetable with comprehensive nutrition. It is rich in vitamins, amino acids, fat, protein, sodium, potassium and other minerals, especially carotene, which is 1.5 ~ 30 times that of cucumber, eggplant and other vegetables. Chrysanthemum morifolium contains volatile oil with special fragrance, which is helpful for strengthening stomach, promoting digestion and stimulating appetite. Rich crude fiber helps intestinal peristalsis and promotes defecation.
Sauté ed tender chrysanthemum
Ingredients: Artemisia selengensis (not Artemisia selengensis) 300g, 7 cloves of garlic, 4g of salt and peanut oil.
Exercise:
1 The chrysanthemum tree should be torn down, soaked in water and washed, and all three sections should be taken; Peel garlic, pat it flat and chop it into powder.
2 Heat the wok, add peanut oil, and the oil temperature is 40% hot. Add minced garlic and stir-fry until fragrant.
3. Add Chrysanthemum morifolium, stir-fry until wilting, and season with salt. Stir well and serve.
Eggs, children's nutrition can not be separated from eggs, can be said to be essential for 365 days. Eggs, rich in DHA, lecithin and yolk protein, are very beneficial to children's nervous system and physical development, and have the functions of strengthening the brain, improving intelligence, improving memory, strengthening the body and growing taller.
Scrambled eggs with diced potatoes
Ingredients: potato 1 180g, green pepper 1 40g (not spicy), 2 eggs, fresh soy sauce 1 tablespoon, salt and vegetable oil.
Exercise:
1 peeled potatoes, washed and cut into pieces, and washed again to remove starch; Remove the stems and seeds of green peppers, wash and dice; The eggs are scattered.
When the oil temperature is 50% hot, add the egg liquid, slowly stir it into small egg pieces and take it out for later use.
3 Use the remaining oil in the pot, add the diced potatoes with water control, stir fry until the surface turns yellow, add diced green peppers, add salt to taste, and add soy sauce to color.
4 Add the eggs, stir well, and serve.
Cauliflower, which has vitamin K that ordinary vegetables don't have, contains as much calcium as milk, which is beneficial to children's bone growth; The high content of vitamin C in cauliflower is not only beneficial to growth and development, but also can improve immunity.
Pork belly dishes Hua
Ingredients: cauliflower 1, pork belly 1, 2 celery, half a red pepper (not suitable for too young children), onion 1, ginger 1, 3 garlic cloves, soy sauce 1.5 tablespoons, vegetable oil and salt.
Exercise:
1 celery is defoliated, washed and cut into small pieces, cauliflower is cut into sections, washed, pork belly is sliced, onion is cut into chopped green onion, ginger is cut into powder, and garlic is cut into garlic slices.
2 Add water to a small pot to boil, pour cauliflower into the water, and remove the water with green color.
3 Add vegetable oil to the wok, add pork belly slices and stir-fry until slightly yellow, add onions, ginger, garlic and dried peppers and stir-fry until fragrant, add soy sauce to enhance the color, add half a bowl of water to boil for a while, add a little soup, add celery slices and stir-fry until raw, then pour cauliflower and stir-fry over high fire. (If it is peeled pork belly, don't add water to burn it. )
4 cauliflower can be served with oil and salt.
Do you often give children these six kinds of dishes? If not, do it quickly!