1, pea
Reason for listing: There are many trace elements such as copper and chromium.
Quick nutritional examination: 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.
Soup pea tip
Composition:
Pea tip 300g, preserved egg 1 piece, salad oil 1 spoon, salt 1 spoon, 2 cloves of garlic, and water starch 1 spoon.
Exercise:
1. Dice preserved eggs, dice carrots and slice garlic. Wash the pea tip and cut it into sections.
2. Oil the hot pot. After the oil is hot, simmer the minced garlic until it is slightly golden.
3. Pour in chopped preserved eggs and stir fry.
4. Add a small bowl of clear water (it is better if there is broth), add chicken essence and cook until the soup turns white, add salt to taste, pour in peas, thicken water and starch, and serve.
Step 2: potatoes
Reason for listing: Because of its rich nutrition, it has the reputation of "underground ginseng"
Quick check of nutrition: Potatoes are very rich in nutrients. The protein content of 100g potatoes is about 2-2.5g, and the protein quality of potatoes is good, which is close to animal protein. It contains special mucin, which not only has the function of moistening intestine, but also has the function of lipid metabolism, which can help cholesterol metabolism.
In addition, potatoes contain 8 kinds of amino acids necessary for human body, and also contain many vitamins, among which vitamin C is more. In addition, the contents of calcium, phosphorus, magnesium and potassium in potatoes are also high.
Stewed chicken with potatoes
Composition:
400g of potatoes, 500g of chicken, 4g of salt, 2 slices of ginger, 4g of soy sauce, 8g of vegetable oil and onion 1 root.
Exercise:
1, diced chicken. Marinate with salt, soy sauce and onion 15 minutes.
2. Peel the potatoes and cut them into small pieces 1 cm square.
3. Heat the oil in the pot, add the onion and ginger and stir-fry the chicken pieces until the chicken pieces change color.
4. Most of the water disappears, add soy sauce and potato pieces and stir fry for 2 minutes.
5. Add water flush with the materials, add salt, boil over high fire, and simmer for 20 minutes. Dish and sprinkle with a little chopped green onion.
Step 3: eggplant
Reason for listing: rich in vitamin E and vitamin P.
Quick nutrition check: Eggplant is one of the few purple vegetables, and it is also a very 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.
Eggplant with beans in oyster sauce
Composition:
Cowpea 150g, eggplant 350g, garlic 3 cloves, onion 1, cooking oil 1 spoon, salt 1 teaspoon, oyster sauce 1 teaspoon.
Exercise:
1. Wash the onion and cut it into chopped green onion. Peel garlic and cut it into minced garlic.
2. Wash the cowpea, tear off the old stem and cut into 5 cm long sections.
3. Wash the eggplant and cut it into strips. Stir-fry garlic in a hot oil pan.
4. Pour the cowpea and stir fry until it is broken; Then add eggplant, stir-fry until it changes color, add salt and stir-fry evenly.
5. Pour boiling water into the pot, cover it and simmer for about 1 minute; Then add oyster sauce and stir well; Sprinkle with chopped green onion and serve.
4. Pumpkin
Reason for listing: It is also rich in carotene.
Quick check of nutrition: Pumpkin is rich and comprehensive in nutrition, and its 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.
Although the carotene content in pumpkin is slightly lower than that in carrot, pumpkin is still the star of carotene, and its carotene content is 8 ~ 20 times that of watermelon, which is a high-quality source of vitamin A.
Pumpkin tremella soup
Composition:
250g pumpkin, half tremella, 20 medlar, rock sugar 1, and proper amount of water.
Exercise:
1. Soak tremella with clear water in advance, cut the pedicle after it floats, and shred the soaked tremella.
2. Peel and dice the pumpkin. Rinse the medlar clean.
3. Put the tremella and diced pumpkin into the pot, add 5 bowls of clear water, boil over high heat until the water boils, and then turn to low heat for 20 minutes. Add Lycium barbarum and crystal sugar, and simmer 10 minute.
4. Finally, put a bowl.
5.chrysanthemum morifolium
Reason for listing: rich in crude fiber.
Quick nutrition check: Chrysanthemum morifolium is a kind of vegetable with comprehensive nutrition, 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 ~ 30 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.
Fried shredded pork with chrysanthemum
Composition:
75g of pork, 0/25g of chrysanthemum/kloc-0, 3 cloves of garlic, 2 teaspoons of oil and 4 teaspoons of salt1.
Exercise:
1. Wash and shred pork, and cut garlic into minced garlic.
2, hot oil pan, saute garlic. Add pork and stir fry together.
3. Add Artemisia selengensis and stir fry together. Add appropriate salt to taste.
4. Put it on the plate.
6, lentils
Reason for listing: it is called "there is meat in the dish"
Quick nutrition check: lentils are rich 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.
braised noodles with lentil
Composition:
260 grams of beans, noodles, pork tenderloin 1 piece, salad oil, 4 grams of salt, 5 grams of onion, 8 cloves of garlic, a little cooking wine, 5 grams of soy sauce and 5 grams of light soy sauce, with moderate oil consumption.
Exercise:
1, 260 grams of beans, washed and broken into long sections of about 5 cm.
2. A small piece of pork, washed and sliced, seasoned with cooking wine, soy sauce, soy sauce, white pepper and salt; 8 cloves of garlic, washed and chopped.
3. Pour a little oil into the pot, add the sliced meat and stir-fry until it changes color, then add chopped green onion and stir-fry the onion flavor.
4, then add the beans, stir fry a few times, add salt, soy sauce, soy sauce, stir well.
5. Add water to the noodles until they are 70% or 80% mature, and remove them for later use.
6. At this time, pour hot water, and the amount of water will not exceed the beans. Then spread the noodles evenly until they are cooked in seven or eight minutes, cover the pot and simmer slowly. When the soup is almost collected, add a little oyster sauce and stir well. Finally, turn up the fire, sprinkle with minced garlic, stir well and dry the soup. Those who like to be jealous can finally cook a little vinegar.
7. Broccoli
Reason for listing: contains vitamin K that ordinary vegetables do not have.
Quick nutrition check: cauliflower, also known as cauliflower, has two kinds: 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.
Heart-shaped pasta with cheese
Composition:
Heart-shaped pasta 200g, cheese 30g, broccoli 50g, carrot 50g, 1 onion 4g, salt 4g, olive oil 3g, black pepper 3g, basil 3g and a little vanilla.
Exercise:
1. Carrots are washed, peeled, cut into pieces, and then pressed with a pattern mold.
2. Cut the cheese slices into filaments in advance, wash the broccoli and cut it into small pieces, and cut the onion in half and dice it.
3. Heat the wok, pour in proper amount of olive oil, add chopped green onion and stir fry.
4. Add water to the pot to boil, then add heart-shaped pasta, add a little olive oil and salt, and cook for 3 minutes.
5. Add broccoli and carrots, stir well, add a little black pepper, appropriate amount of basil and vanilla.
6. Take out the cooked spaghetti, stir-fry it a few times in the pot, add a little salt, add cheese and stir-fry it over low heat. When the cheese is melted and wrapped in spaghetti, it can be served on a plate.
8, tomatoes
Reason for listing: natural warehouse of lycopene
Rapid nutritional examination: tomatoes contain more than 20 kinds of carotene, such as α-carotene, β-carotene, lutein, zeaxanthin, etc., 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.
Carrot tomato rice roll
Composition:
1 bowl of soft rice, half a tomato, 1 carrot, 1-2 eggs, a little salt.
Exercise:
1. Peel and chop tomatoes and carrots respectively, put them in a bowl, pour in rice and add salt and mix well.
2. Put water in the pot and steam the bowl in the pot for about 5 minutes. Egg liquid is ready.
3. Put a little oil in the pot, pour in the egg liquid, rotate it quickly, spread it into a thin and wide egg skin, and put it on the plate for later use.
4. Spread the mixed rice on the egg skin.
5. Roll up the egg skin and cut it into sections.
9. Lettuce; lettuce
Reason for listing: the water content of edible part is as high as 94% ~ 96%
Quick nutritional examination: Lettuce contains a lot of water, dietary fiber, vitamins B 1, B2, B6, vitamin C, vitamin E, as well as calcium, phosphorus, potassium, sodium and magnesium and a small amount of copper, iron and zinc. It can be said that lettuce is definitely an all-around player!
Fried lettuce with oyster sauce
Composition:
300g of lettuce, 3 cloves of garlic, 30ml of oyster sauce, water starch 15ml, 25ml of vegetable oil.
Exercise:
1. Peel lettuce leaves, wash and drain.
2. Peel garlic and cut it into minced garlic.
3, hot oil pan, saute garlic, stir-fry the fragrance. Pour oyster sauce and a little water into the pot, stir well and bring to a boil.
4. Pour in lettuce, stir-fry until the lettuce is cut off, and then add water starch.
5. Stir fry until the juice is collected.
10, carrot
Reason for listing: rich in carotene.
Quick nutrition check: Carrots have high nutritional value and are rich in carotene (per 100g 1.35g), which ranks 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.
Vitamin A plays an important role in the integrity of skin and mucosa, improving immune function, preventing the infection of respiratory tract, urinary tract and other organs, promoting the growth and development of children, and participating in the formation of retinal photosensitive substances.
Fried eggs with bitter gourd and carrot
Composition:
Half a bitter gourd, one carrot, two eggs, a little chopped green onion, a little salt, and a proper amount of cooking wine.
Exercise:
1. Cut the bitter gourd in half, remove the pulp, cut it into strips, and then dice it.
2. Dice carrots and mince onions. The egg was broken.
3. Add diced bitter gourd, diced carrot and chopped green onion. Add a little salt and cooking wine.
4. Put a little oil in the pot and turn the pot so that the oil is flat on the surface of the pot; Pour in the egg mixture and turn the pan so that the egg mixture is evenly spread on the pan. Heat on low heat, turn over after the surface solidifies, and fry for another minute.