1. Sea fish:
Marine fish is a food rich in high-quality protein and rich in omega-3 fatty acids. The calcium in it is essential for a child's bone growth and development. Omega-3 fatty acids contribute to brain and vision development and are an important part of a child's healthy development.
Recommended method: Stewed tofu with sea fish
Ingredients: Marine fish: appropriate amount;Tender tofu: to taste;Ginger slices: to taste;Green onion segments: appropriate amount;Cooking wine: to taste;Salt: to taste;Water: Appropriate amount;Cooking oil: to taste.
Steps:1Wash the fish and cut them into palatable cubes for later use.
2.Cut the tender tofu into cubes and set aside.
3.Heat an appropriate amount of cooking oil in a pot, add ginger slices and green onions and stir-fry until fragrant.
4.Put the sliced sea fish pieces into the pan and fry them slightly, adding a little cooking wine to enhance the freshness.
5.Add an appropriate amount of water, bring to a boil over high heat, then simmer over low heat for about 10 minutes to make the fish taste good.
6.When the fish is cooked until it is medium-rare, add the chopped tofu.
7.Continue to simmer for about 5 minutes, and after the tofu has absorbed the flavor, add salt to taste.
Tips: 1) The stewing time of marine fish should not be too long, so as not to affect the taste of the fish when it is boiled.
2) According to personal taste, you can add onions, ginger, garlic and other seasonings to enhance the taste.
2. Beef:
Beef is rich in nutrients such as protein, iron, and zinc. The iron and zinc in it help to strengthen the immune system and promote physical development, and are also very important for the mental development of children.
Recommended method: Beef and eggs
Ingredients: Beef: to taste;Eggs: 2-3 pcs.;Onions, ginger and garlic: appropriate amount;Cooking wine: to taste;Light soy sauce: to taste;Salt: to taste;Cooking oil: to taste.
Steps:1Cut the beef into thin slices and set aside. Beat the eggs in a bowl and set aside.
2.Heat oil in a pan, add green onions, ginger and garlic and stir-fry until fragrant.
3.Add the sliced beef and stir-fry quickly until browned.
4.Pour in an appropriate amount of cooking wine and light soy sauce to taste the beef evenly.
5.Place the beef in the middle of the pan, pour in the beaten egg mixture, and after the egg mixture is solidified, cut it into cubes with a spatula, and stir-fry it evenly with the beef.
6.Finally, add salt to taste, stir-fry evenly and then remove from the pan.
Tips: 1) Use tender beef or tenderloin for beef, and try to cut it as thin as possible when slicing.
2) The heat should not be too high when stir-frying the beef, so as not to make the meat slices too hard.
3. Spinach:
Spinach is good for vitamin K, vitamin A and iron** and is rich in calcium. It contributes to bone health and the maintenance of good vision, which is essential for a child's growth and development.
Recommended method: Scrambled eggs with spinach
Ingredients: Spinach: to taste;Eggs: 2-3 pcs.;Onions, ginger and garlic: appropriate amount;Salt: to taste;Cooking oil: to taste.
Steps:1Wash the spinach and cut it into pieces for later use. Beat the eggs in a bowl and set aside.
2.Heat oil in a pan, add green onions, ginger and garlic and stir-fry until fragrant.
3.Add the chopped spinach and stir-fry quickly until tender.
4.Move the spinach to the pan**, pour in the beaten egg mixture, and when the egg mixture begins to set, stir-fry quickly.
5.Finally, add an appropriate amount of salt to taste, stir-fry evenly.
Tips: 1) The spinach should not be fried for too long, so as not to lose the taste and nutrition of the spinach.
2) Add some seasonings, such as light soy sauce or chicken essence, to enhance the flavor according to personal taste.
Fourth, walnuts:
Walnuts are rich in unsaturated fatty acids, proteins, and calcium. It is beneficial for brain development, helps to improve a child's concentration and memory, and is also one of the important elements needed for bone development.
Recommended practice: Amber walnut kernels
Ingredients: Walnut kernels: appropriate amount;Sugar: to taste;Water: to taste.
Steps:1Soak the walnut kernels in water for 1 hour to soften.
2.Take a pot and pour an appropriate amount of water and sugar into the pot, the amount of sugar added will vary according to taste, about one-third to one-quarter of the amount of water, and the amount of sugar can be controlled in an appropriate amount.
3.Bring the sugar water to a boil, then add the soaked walnuts and stir-fry well.
4.Cook over medium-low heat, stirring constantly, until the sugar water is drying up and the walnuts begin to coat evenly with a layer of sugar.
5.When small bubbles appear between the walnuts and the sugar solution gradually solidifies, they can be taken out and allowed to cool, and then they can be eaten.
Tips: 1) When boiling sugar, do not leave, stir and stir all the time to avoid the sugar sticking to the pan.
2) Before the walnuts start to coat with sugar, be sure to keep stir-frying so that the sugar does not stick to the bottom of the pan.
Choose four ingredients in your child's diet: marine fish, beef, spinach and walnuts to provide them with a well-rounded and balanced diet. Omega-3 fatty acids and calcium in marine fish, iron and zinc in beef, vitamins in spinach and unsaturated fatty acids in walnuts provide important support for children's physical development. These ingredients not only help children grow up healthily, but also maintain a healthy body and stay away from obesity while growing taller. Therefore, parents may wish to add more of these ingredients to their children's diet to create a healthy and balanced eating environment, so that children can thrive and have a healthy body at the same time.