Practice: chicken breast meat cut into small pieces, with egg white, starch mix well; mushrooms softened, with ham meat cut into small diamond-shaped pieces; lotus seeds to remove the heart, steamed spare. The first chicken in the frying pan stir-fried to seven mature, drain the oil, add lotus seeds, mushrooms, ham and the appropriate amount of seasonings, stir fry a few out of the pan that is, divided into several times with meals.

Functions: strengthen the spleen, tonic kidney, nourish the heart and strengthen the body, suitable for mental fatigue, dietary boredom.

Nutritional food recipes: 2, steamed sea bass

Ingredients: sea bass; green onions and ginger; cooking wine, soy sauce and salt.

Practice: pack the fish, you can cut the fish spine at the bone, in order to prevent the fish steamed due to the contraction of the fish bone and the overall deformation of the fish. The fish will be smeared with cooking wine and a little salt marinade for a while, sprinkle ginger. The green onion is also evenly spread on the fish (fish belly and mouth and under the fish body should be added).

Steamer water boil, and then the fish into the pot. Steam 6-7 minutes off the heat and then use the residual heat in the pot "virtual steam" 5-8 minutes immediately after the pot. Mix the soy sauce and water with the steamer and bring to a boil. Pour the water out of the pan and pour the hot seasoning into the pan. Sprinkle shredded green onion. Finally, pour hot oil on the fish, sprinkle red pepper decoration can be.

Functions: In addition to carp and grass carp, both saltwater fish and freshwater fish, their fat contains a certain amount of EPA, DHA, especially freshwater fish in the sea bass, its muscle fat in the DHA content of all the samples tested.

Nutritional food recipes: 3, shrimp paste fans fried spinach

Ingredients: 200 grams of fans, 300 grams of spinach, 50 grams of shrimp paste, 75 grams of eggs, 15 grams of green onions, 15 grams of ginger, 20 grams of vegetable oil, 3 grams of salt, 2 grams of chicken essence, 2 grams of pepper.

Practice: cut 6 cm long section of the hydroponic vermicelli, control the water; red root spinach washed, in the root of the slice cross cut, put the oil and water in a pass. Shrimp paste with eggs, pepper, put the oil into the frying granules; pan with the bottom oil is hot, add onion and ginger cooking flavor, that is, add spinach stir fry, add fans, shrimp paste granules stir fry, add 150 grams of broth burned to taste, add chicken essence, dripping sesame oil out of the pot.

Functions: spinach is rich in vitamins A, C, B1 and B2, is the brain cell metabolism of the "best supplier" one. In addition, it also contains a lot of chlorophyll, also has the role of brain puzzle. Eggs are known as brain food since ancient times, the yolk is rich in lecithin, which is very helpful in promoting memory.

Nutritional food recipes: 4, Tianma fish head soup

Ingredients: fish head, asparagus, parsley, appropriate amount (other seasonings can be added according to taste).

Directions: Wash 2 large fish head and 100 grams of asparagus with water; put aside the fish head after sealing and frying; pour about 8 bowls of water in a casserole, put the fish head first, and then put into the asparagus; simmer until the water boils to medium to slow fire, simmering for two to three hours, and then put in the appropriate amount of salt can be.

Functions: asparagus has a headache, beneficial effects of liver. Fish head soup has the effect of tonifying the brain and brain-healthy.

Nutritional Food Recipes: 5, fava beans, apricot mushrooms

Ingredients: 300 grams of fresh fava beans, apricot mushrooms 1

Seasonings: onion and ginger, 2 garlic cloves, 1 red pepper, salt, water starch, a little chicken essence.

Directions: Prepare all the ingredients. Apricot mushrooms cut into hobnail pieces, onion, ginger and garlic cut into minced, chili pepper cut into hobnail. Fava beans blanch for about 3 minutes, frying pan pour oil burst onion, ginger and garlic, chili. Pour in the apricot mushrooms and stir fry for a moment.

Then put the fresh fava beans and stir fry for two minutes. Add a little salt and continue to stir fry. Drizzle in the water starch to thicken the sauce. Then pour in sesame oil. Stir-fry evenly off the fire.

Functions: broad beans contain regulation of broad beans brain and nerve tissue of the important components of calcium, zinc, manganese, phospholipids, etc., and is rich in cholecalciferol alkaloids, have memory-enhancing brain function.

Calcium in fava beans, conducive to bone absorption of calcium and calcification, can promote the growth and development of human bones.

The protein content of broad beans is rich and cholesterol-free, which can improve the nutritional value of food and prevent cardiovascular disease.

Vitamin C in fava beans can delay atherosclerosis, and the dietary fiber in the skin of fava beans has the effect of lowering cholesterol and promoting intestinal motility. Modern people also believe that fava beans are also one of the anti-cancer food, on the prevention of intestinal cancer has a role.

Tips: 1, fava beans are not easy to digest, so the weak spleen and stomach should not eat, the general public should not eat, so as not to damage the spleen and stomach, causing indigestion.

2, the consumption of broad beans must be cooked to destroy the broad beans contain a substance that can cause allergic reactions.

Nutritional food recipes: 6, assorted shredded eggs

Ingredients: 2 eggs, 50 grams of green peppers, 5 grams of dried shiitake mushrooms, 50 grams of carrots, oil, salt, monosodium glutamate, water starch, sesame oil in moderation.

Method: First, egg whites and egg yolks were beaten into 2 containers, and after beating, add a little water starch and beat well (do not beat the foam). Put them into a greased square plate, and steam them in a pot over water (use medium-low heat, and high heat will make the holes grow old).

When cooled, remove from the pan and cut into egg whites and yolks. Mushrooms soaked in warm water to soften, green pepper washed and dug out the seeds, carrots washed, respectively, into a shredded knife.

In a frying pan, add oil, put in the carrot, mushroom, green pepper, stir-fry until cooked, put in the egg white and egg yolk, add salt, monosodium glutamate, stir-fry evenly, and drizzle with sesame oil that is ready.

Functions: Eggs are rich in vitamins A, D, B2 and iron, but also contains essential amino acids, lecithin, lecithin, they are indispensable nutrients for the brain and neural development; coupled with carrots, mushrooms are rich in vitamins and trace elements, green peppers are rich in vitamin C, and conducive to iron and zinc absorption. This one food nutrition, brain, delicious, very popular with the baby like Oh!

Nutritional food recipes: 7, tofu fish head soup

Ingredients: 1 chub head, 1 block of tofu, ginger, scallion, dry chili, oil, salt each moderate.

Practice: the chub head clean; tofu cut into small pieces. Put a little oil in the pot, heat, ginger slices chili pot, the chub fish head into the pot to fry until golden brown. Add cold water, boil over high heat, then simmer for 15-20 minutes into the tofu, boil into the salt, sprinkle with chopped green onions.

Functions: Tofu is rich in soy lecithin, which is beneficial to the growth and development of nerves, blood vessels, brain. Fresh fish is rich in calcium, protein and unsaturated fatty acids, can break down cholesterol, make the cerebral blood vessels smooth, is the best children's brain food.

Nutritional food recipes: 8, coconut chicken soup

Ingredients: 1 coconut, a chicken, walnuts 10 grams, red dates 5, ginger, cooking wine, salt, monosodium glutamate, pepper each moderate.

Method: chicken washed and skinned, put into boiling water, soaked about 5 minutes, chopped into large pieces. Soak walnuts in water to remove oil flavor. Wash the dates and remove the core. The coconut juice, coconut meat cut into pieces.

Chicken, ginger, walnuts, jujube, coconut juice and coconut meat with 10 bowls of boiling water, add ginger, with fierce fire rolled up, then switch to a gentle fire boiled for 3 hours, add salt to taste that is complete.

Functions: coconut juice and coconut meat can drive roundworms. Walnuts are brain-healthy, chicken to supplement protein, strong body. Coconut chicken soup is sweet and savory, suitable for children aged 3 years and above.

Nutritional Food Recipes: 9, Emerald Fish Shreds

Ingredients: 1 sea bass, bell peppers (optional green peppers and red peppers, each half), egg whites, green onions, ginger, wine, salt, starch in moderation.

Practice: chopped green onions and ginger into a small bowl, add water, made of green onions and ginger water standby. Bell peppers to remove the tip and seeds, cut into thin julienne for use. The bass will be washed, de-boned, cut into shredded fish, add pre-prepared onion and ginger water, egg white, wine, salt, starch mix evenly, marinate for a while. The pot of oil, first under the shredded fish sliding fried, and then the bell pepper shredded into the pot stir fry, thickening can be.

Functions: perch less spiny, especially for small children, it is worth mentioning that the perch meat contains protein and unsaturated fat is relatively sufficient, vitamins and minerals are also very rich in sweet peppers are rich in . Vitamins, make the child smart and healthy Oh.

Nutritional food recipes: 10, cinnamon round lotus seeds steamed quail eggs

Ingredients: quail eggs 5, cinnamon, lotus seeds and red dates each 6, salt, rock sugar, salad oil moderate.

Method: quail eggs boiled and shelled, cinnamon shells and core, lotus seeds and red dates were washed. Put the processed materials into the container, add seasonings, steam on the cage for 30 minutes.

Functions: red dates contain a large amount of vitamin C, trace elements, has a beneficial, tranquilizing effect. Long-term consumption of cinnamon can improve the phenomenon of forgetfulness in children, can help children to replenish the heart and spleen, and benefit the brain.

Nutritional Recipes: 1, cold watermelon rind

Ingredients: watermelon rind 500g, cilantro 1, 3 Chaotian Pepper

Practice:

1, will be the dark green outer melon rind with a knife to cut off the inner red pith sliced cleanly, and then cut into a 1cm thick, 5cm long small strip.

2. Wash the cilantro and chop it. The first day of the month, the first day of the month, the first day of the month.

2, in the melon strips into the salt, mix well and marinate for 10 minutes, and then rinse off the precipitation of bitter water and salt with water, and then squeeze out the water to be used.

3, medium heat in a pan of hot oil, to be burned to fifty percent of the heat will be peppercorns into the small fire slowly fried 3 minutes, made of peppercorn oil and cool.

4, in the melon strips seasoned with crushed morning glory pepper, sesame oil, pepper oil, minced garlic, balsamic vinegar and mix well, and finally sprinkle in chopped cilantro can be.

Nutritional Recipes: 2, shrimp tiger skin winter melon

Ingredients: 1 large piece of winter melon, shrimp 1, 3 grams of salt, 3 grams of soy sauce, 2 green onions, a little pepper

Practice:

1, will be cleaned winter melon peeled and cut into squares; in the peeled side of the cross-hairline knives;

2, the dry shrimp soaked in water, the skin of the skin of the skin of the skin. In the boiled winter melon, add salt, pepper and other seasonings, stir fry evenly; the boiled winter melon and shrimp layer in the dish;

6, the remaining juice add water starch thickening; the gravy poured on the boiled winter melon, and then sprinkled with green onions.

Nutritional Recipes: 3, oyster sauce lettuce

Ingredients: lettuce 1, salt 1 small spoon, 5 grams of garlic, 2 tablespoons of oyster sauce, 1, 5 tablespoons of vegetable oil, corn starch 5 grams, water.

Methods:

1, lettuce clean and drain water standby;

2, garlic tapped and chopped coarse rice, with corn starch and water into water starch (a little thinner), boil a pot of water, put a small spoon of salt;

3, and then into the lettuce, blanch for about ten seconds and then quickly fished out to drain;

4, blanched lettuce into the plate and wait for;.

5, another pot, put a little vegetable oil burned to fifty percent heat, put the minced garlic burst incense;

6, add oyster sauce, sugar and water starch, after boiling dripping in the lettuce can be.

Nutritional recipes: 4, four-color fruit salad

Ingredients: cherries, grapes, lychee, sainted fruit each 5, lemon juice, salad dressing moderate.

Practice:

1, the cherries, grapes, Virgin fruit were cleaned

2, Lychee peeled and de-core

3, and finally all the fruits together, mix well with salad dressing, and finally add lemon juice.

Nutritional Gourmet Recipes 3

First, what food is the most nutritious

1, red rice

Red rice is rich in starch and plant proteins, can be supplemented to consume the physical strength and maintain normal body temperature. It is rich in many nutrients, which is most rich in iron, so it has the effect of blood and prevent anemia. And its rich phosphorus, vitamin A, B complex, can improve malnutrition, night blindness and foot disease and other problems; but also effective in relieving fatigue, mental instability and insomnia and other symptoms. Contained pantothenic acid, vitamin E, glutathione aminic acid and other substances, there is the role of inhibiting carcinogens, especially for the prevention of colon cancer is more obvious.

2, orange

In many categories of fruit, with acidic fruits with more vitamin C, nowadays nutrition has been unanimously respected as one of the antioxidants Vitamin C. It has three main functions: to prevent free radicals, and to prevent the development of the free radicals, and to prevent the development of the free radicals, and to prevent the development of the free radicals. It has three major effects: to prevent free radicals from destroying cells, reducing the phenomenon of aging; to avoid the preservatives of sodium nitrate and sodium nitrite into carcinogenic substances nitrosamines. It can protect against cancer, especially stomach and esophageal cancer; inhibit the oxidation of bad cholesterol and protect good cholesterol, and maintain vascular and heart health.

3, carrots

"Materia Medica" records: "Laptop root facilitates urination and defecation", "the system face poison". Modern science shows: carrots contain a lot of fiber, B vitamins, potassium, magnesium and other substances that can promote gastrointestinal peristalsis, which helps the body waste discharge, constipation and acne have a very good therapeutic effect. Carrot skin contains carotene that is vitamin A original, can promote the increase of hemoglobin, improve blood concentration and blood quality, the treatment of anemia has a great role. Radish also contains a lot of iron, which helps to replenish blood, of which the iron content of carrots is 40% higher than white radish, 75% higher than green radish.

4, soybeans

Soybeans are really inexpensive, for women, it contains isoflavonoids and can produce a similar effect with estrogen hormone, lower blood cholesterol, protect the heart, prevent breast cancer osteoporosis.

5, mushrooms

Nutritional value of edible mushrooms: high protein, no cholesterol, no starch, low-fat, low-sugar, multi-dietary fiber, multi-amino acids, multi-vitamins, multi-minerals. Edible mushrooms concentrate all the good characteristics of food, nutritional value to reach the peak of plant foods without meat, known as God food, longevity food.

6, broccoli

We have a lot of anti-aging recipes can see broccoli, it is a very useful anti-aging food for women. It is a very useful anti-aging food for women because it contains antioxidants that slow down the free radicals in a woman's body, thus slowing down the aging process.

Second, 4 kinds of tea drink health

1, tomato rose drink

Weight loss effect: to promote the skin metabolism, hyperpigmentation, so that the skin is delicate and tender.

2, aloe vera black tea

Weight loss effect: improve cellular energy, accelerate fat digestion, regulate the body's physiological functions, improve skin luster, slow down skin aging, is the whitening of the skin and thinning of the recipe.

3, flavored green tea

Weight loss effect: gentle, safe to promote skin metabolism, blood circulation, renewal of the aging cuticle, decomposition of the epidermal layer of melanin, so that the skin has become more uniform, smooth, white.

4, Hawthorn Lotus Leaf Tea

If you eat and drink frequently, or eat too much, you can use this Lotus Leaf Hawthorn Weight Loss Tea to help digestion, clean up the fat, and metabolize the overloaded wastes in the body, and it will play a very good role in adjusting the body. People who are overweight or have an overburdened stomach and intestines can also drink this tea to achieve the effect of lowering fat and losing weight.

These are some of the nutritious foods I've introduced to you, and some of the flower teas that are good for women's bodies. All of these foods can help women in the face of beauty at the same time, the body can both supplement nutrition, but also to achieve the effect of weight loss. From this we see, in life, women should pay more attention to the diet, should be away from fried barbecue spicy food, to develop a good habit of healthy eating.

Three, three meals with nutrition

1, three meals with nutritional standards. According to the "Chinese residents dietary nutrient reference intake" standard baby nutritional recipes for young children nutritional recipes, designed for the average person per day on a variety of nutrients to the needs of the meal. Breakfast calories and the supply of various nutrients accounted for about 30% of the total daily needs, lunch accounted for 40%, dinner accounted for 30%. Each person needs about 2000-2400 kcal caloric intake per day, of which 12-15% of the energy from protein, 25-30% from fat, 60-65% from carbohydrates.

2, the principle of preparation:

1, food variety, grain and cereal-based, to ensure that dairy, eggs, increase vegetables, fruits.

2, to ensure a good breakfast, eat full lunch, eat less dinner, three meals than 3:4:3.

3, snacks, less sugar and carbonated beverages, to control the intake of sugar.

4. Drink milk and 6-8 glasses of water daily. 3, the whole day with oil are recommended to use salad oil 25 grams.

3, after dinner and before going to bed, it is best not to eat, if you must eat, but also after eating some appropriate exercise. Before going to bed, you can drink a cup of milk, conducive to absorption.

Three meals a day, vegetables and fruits are really important. Everyone should eat more vegetables and fruits. For every day should be how to carry out nutritional eating, eat what can ensure nutrition, to achieve good health, then everyone should be reasonable for each meal arrangement Oh! I hope everyone can have a healthy body!

Four, a week of nutritional recipes recommended

Monday

Breakfast: steamed buns, milk (or soybean milk), boiled hollandaise eggs 1, cucumber sauce. Chinese food: rice, mushrooms and vegetables, sweet and sour scallops, loofah soup. Dinner: mung bean porridge, cabbage and pork buns, winter melon with shrimp skin.

Tuesday

Breakfast: dumplings, milk (or soy milk), 1 marinated egg, tofu milk Chinese food: rice, minced pork and eggplant, duck and seaweed soup. Dinner: dry-fried string beans, thin rice, bean paste buns, shredded pork with green peppers.

Wednesday

Breakfast: meat bun, milk (or soy milk), salted duck egg (half) Chinese food: steamed buns, soybean roast beef, dry-fried string beans, egg soup. Dinner: fried noodles, stir-fried spinach, green pepper shredded potato.

Thursday

Breakfast: rolls, milk (or soy milk), boiled eggs 1. Chinese food: rice , sliced meat with black fungus, braised flatfish, white radish and seaweed rib soup. Dinner: soy milk or rice, scallion pancakes, green pepper and celery shredded pork.

Friday

Breakfast: vegetable bun, milk (or soy milk). Chinese food: rice, fried cauliflower, diced chicken with chili sauce, mushroom and green vegetable soup. Dinner: celery meat bun, tomato scrambled eggs, minced meat and roasted tofu.

Saturday

Breakfast: bread, milk (or soy milk), 1 fried egg. Chinese food: rice, five-spice fish, fried carrots with soybean sprouts, mushroom soup. Dinner: steamed bread, corn porridge, tomato scrambled eggs, shredded pork with fish.

Sunday

Breakfast: rolls, milk (or soy milk), boiled egg 1 Chinese food: rice, fried diced chicken with black fungus, sweet and sour cabbage, pumpkin soup. Dinner: pork dumplings with leek, oatmeal with black bean sauce, stir-fried cowpeas with minced meat.

The last thing to note is that food cooking is preferred to use steaming, stewing, should not add MSG and other condiments, in order to the original flavor is best. Knowing so much, are you still worried that your child's nutrition can't keep up? Still worried about the health of the family is threatened? Hurry to use the scientific method for the family with a set of healthy food recipes belonging to his own.