1 peas
Reason for listing: There are many trace elements such as copper and chromium.
Quick nutrition check: Pea is a kind of nutritious food, which contains 23% ~ 25% of protein, 57% ~ 60% of sugar, 45% of crude fiber, and also contains many minerals, vitamins and trace elements.
In particular, there are many trace elements such as copper and chromium in peas. Copper is beneficial to improve the baby's hematopoietic function and help the development of bones and brains. 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.
Pea tip in soup
Ingredients:
300g of pea tip, preserved egg 1 piece, salad oil 1 spoon, salt 1 teaspoon, 2 cloves of garlic, and water starch 1 spoon.
Practice:
1, sliced preserved eggs, diced carrots and sliced garlic. Wash the pea tip and cut into sections.
2, oil the hot pot, after the oil is hot, the minced garlic is simmered until it is slightly golden.
3. Pour in chopped preserved eggs and stir fry.
4. Add a small bowl of clear water (if there is broth, it is better), add chicken essence and cook until the soup turns white, add salt to taste, pour in the peas, thicken the water and starch, and then serve.
2. Potatoes
Reason for listing: Because of its rich nutrition, it has the reputation of "underground ginseng"
Quick check of nutrition: The nutritional components of potatoes are very rich, the protein content of100g potatoes is about 2-2.5g, and the quality of protein of potatoes is good, which is close to animal protein. It contains special mucin, which not only has the function of moistening intestines, 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 a variety of 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
Ingredients:
400 grams of potatoes, 500 grams of chicken, 4 grams of salt, 2 slices of ginger, 4 grams of soy sauce, 8 grams of vegetable oil and shallots 1 root.
Practice:
1, chicken diced. Marinate with salt, soy sauce and onion 15 minutes.
2. Peel the potatoes and cut them into small pieces 1 cm square.
3. Heat oil in the pot, add 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 material, put salt, boil over high fire, and simmer for 20 minutes. Dish and sprinkle with a little chopped green onion.
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 vegetable on the table. Its purple skin is rich in vitamin E and vitamin P, which is incomparable to other vegetables.
Saponin contained in eggplant fiber also has the effect of lowering cholesterol.
Eggplant with cowpea in oyster sauce
Ingredients:
Cowpea 1 50g, eggplant 350g, garlic 3 cloves, onion 1 root, cooking oil 1 spoon, salt 1 teaspoon, oyster sauce1teaspoon.
Practice:
1, wash the onion, cut it into chopped green onion, peel the garlic and cut it into minced garlic.
2. Wash the cowpea, tear off the old stem and cut it into 5 cm long sections.
3. Wash the eggplant and cut it into strips. Saute garlic in a hot oil pan.
4. Pour the cowpea and stir fry until it is broken; Then add eggplant, stir-fry until it becomes discolored, and stir-fry with salt evenly.
5. Pour boiling water into the pot, cover and simmer for about 1 minute; Then add oyster sauce and stir-fry evenly; Sprinkle with chopped green onion and serve.
4. Pumpkin
Reason for listing: It is also rich in carotene.
Quick nutrition check: Pumpkin is rich and comprehensive in nutrition, and its fruit contains sugars, 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 contained in pumpkin is slightly inferior to that of carrot, pumpkin is still a star with carotene, and its carotene content is 8 ~ 20 times that of watermelon, which is a high-quality source of vitamin A.
Pumpkin tremella soup
Ingredients:
250g pumpkin, half a tremella, 20 medlar, rock sugar 1 piece, and proper amount of water.
Practice:
1. Soak the tremella in water in advance, cut off the pedicle after it swells, and shred the soaked tremella.
2. Peel and dice the pumpkin. Rinse the medlar clean.
3. Put tremella and diced pumpkin in 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 for 10 minute.
4, finally put on a bowl.
5. Chrysanthemum morifolium
Reason for listing: rich in crude fiber.
Quick check of nutrition: Chrysanthemum morifolium is a kind of vegetable with comprehensive nutrition, which is rich in vitamins, amino acids, fat, protein and high amounts of minerals such as sodium and potassium. Its carotene content is also relatively high, which is1.5 ~ 30 times that of cucumber, eggplant and other vegetables.
Chrysanthemum morifolium contains volatile oil with special fragrance, which is helpful to regulate qi, promote digestion, stimulate appetite and increase appetite. Rich crude fiber helps intestinal peristalsis and promotes defecation.
Sauté ed shredded pork with chrysanthemum morifolium
Ingredients:
75g of pork, 25g of chrysanthemum morifolium/kloc-0, 3 cloves of garlic, 2 teaspoons of oil and 4 teaspoons of salt1.
Practice:
1, wash pork, shred, 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 in the plate.
6, lentils
Reason for listing: it is called "meat in vegetables"
Quick nutrition check: lentils are abundant vegetables in summer. Good nutrition, also known as "meat in vegetables".
Beans contain more high-quality protein, unsaturated fatty acids, vitamin B and vitamin C.
braised noodles with lentil
Ingredients:
260 grams of beans, noodles, pork tenderloin 1 small pieces, salad oil, 4 grams of salt, 5 grams of onion, 8 cloves of garlic, a little cooking wine, 5 grams of light soy sauce, 5 grams of light soy sauce, and moderate oil consumption.
Practice:
1, 260 grams of beans, washed and broken into long sections of about 5 cm.
2, a small piece of pork, washed and sliced, added with cooking wine, soy sauce, soy sauce, white pepper and salt to taste; 8 cloves of garlic, washed and chopped.
3, pour a little oil into the pot, add the meat slices 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 78% mature, and remove them for later use.
6. At this time, pour in hot water, and the amount of water will not exceed the beans. Then evenly spread the noodles steamed to seven or eight minutes, cover the pot, and simmer over low heat. When the soup is almost collected, add a little oyster sauce and stir well. Finally, turn up the fire, sprinkle with minced garlic, stir-fry well and dry the soup. Those who like to be jealous can finally cook a little vinegar.
7. Cauliflower
Reason for listing: It 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 abundant vitamin K that ordinary vegetables do not have.
At the same time, it is one of the foods with the most flavonoids, and its calcium content can be comparable to that of milk.
Heart-shaped pasta with cheese
Ingredients:
Heart-shaped pasta 200g, cheese 30g, broccoli 50g, carrot 50g, onion 1 piece, salt 4g, proper amount of olive oil, black pepper 3g, basil 3g and a little vanilla.
Practice:
1, carrots are washed and peeled, cut into pieces, and then pressed with a pattern mold.
2. Cut the cheese pieces into filaments in advance, wash the broccoli and cut it into small pieces, and cut half of the onion into dices.
3. Heat the wok, pour in proper amount of olive oil, and add chopped onion to 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 fry evenly, add a little black pepper, appropriate amount of basil and vanilla.
6. Take out the cooked spaghetti, stir-fry it in the pot for a few times, add a little salt, add cheese and stir-fry it over low heat. When the cheese is melted and wrapped on the pasta, it can be served on a plate.
8, tomatoes
Reason for listing: natural warehouse of lycopene
Quick nutrition check: 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 tomatoes are natural warehouses 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
Ingredients:
Soft rice 1 bowl, tomato half, carrot 1 segment, egg 1-2, a little salt.
Practice:
1, tomatoes and carrots are peeled and chopped respectively, put into 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 pan, pour the egg liquid, rotate it quickly, spread it into a thin and wide egg skin, and put it in 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
Reason for listing: The water content in the edible part is as high as 94% ~ 96%
Quick nutrition check: Lettuce contains a lot of water, dietary fiber, vitamins B 1, B2, B6, vitamin C, vitamin E and other vitamins, as well as calcium, phosphorus, potassium, sodium, magnesium and a small amount of copper, iron and zinc. It can be said that lettuce is definitely an all-round player!
Sautéed Lettuce in Oyster Sauce
Ingredients:
300g of lettuce, 3 cloves of garlic, 30ml of oyster sauce, 5ml of water starch/kloc-0, 25ml of vegetable oil.
Practice:
1, peel the lettuce leaves, wash them and drain the water.
2. Peel the garlic and cut it into minced garlic.
3, hot oil pan, stir-fry garlic, stir-fry the fragrance. Pour oyster sauce and a little water into the pot, mix well and bring to a boil.
4. Pour in the lettuce, stir fry until the lettuce is cut off, and then add the water starch.
5. Stir-fry until the juice is collected.
10, carrots
Reason for listing: rich in carotene.
Quick nutrition check: Carrots have high nutritional value and are rich in carotene (average1.35g per100g), ranking among the best in vegetables.
Carotene can be converted into vitamin A in the small intestine wall and liver cells for human use, and 70% of the vitamin A that normal people usually need is converted from carotene.
Vitamin A plays an important role in the integrity of skin and mucosa, improving immune function, preventing infection of respiratory tract, urinary tract and other organs, promoting the growth and development of children, and participating in the formation of photosensitive substances in retina.
Fried eggs with bitter gourd and carrot
Ingredients:
A small half of bitter gourd, a carrot, two eggs, a small amount of chopped green onion, a little salt and cooking wine.
Practice:
1 Cut the bitter gourd in half, remove the pulp, cut it into strips, and then cut it into dices.
2, carrot diced, onion minced. The eggs are broken up.
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, turn the pot, so that the oil is flat on the pot surface; Pour in the egg mixture and turn the pan so that the egg mixture is evenly spread on the pan. Heat with low fire, turn over after the surface solidifies, and fry for another minute.