Healthy eating plan for the New Year
1. Mutton
Lamb is a nutritious meat food that is rich in high-quality protein, vitamin B group, iron, zinc and other nutrients. Among them, protein is an important component of somatic cells and tissues, which helps to promote children's physical development and brain development. In addition, the vitamin B group and minerals iron, zinc, etc. in mutton also have a positive effect on enhancing immunity, improving memory and concentration. Therefore, moderate consumption of lamb can help children enhance their brain power, improve immunity, and promote healthy growth.
Recommended method: Lamb chops stewed with white radish
Ingredients: lamb chops: 500 grams; White radish: 1 root; Ginger: to taste; Green onions: to taste; Cooking wine: to taste; Salt: to taste; Water: To taste.
Method:1Cut the lamb chops into chunks, soak them in water for a while to remove the blood, then drain and set aside.
2.Peel the white radish, wash it and cut it into cubes.
3.Cut the ginger into slices and cut the green onion into pieces for later use.
4.Pour an appropriate amount of water into the pot, add cooking wine, put in the lamb chops, bring to a boil over high heat, then remove the lamb chops, drain and set aside.
5.Refill the pot with water and add the lamb chops, white radish, ginger and green onions.
6.After boiling over high heat, skim off the foam and turn to low heat and simmer for 15-2 hours until the lamb chops are tender and flavorful.
7.Finally, add an appropriate amount of salt to taste according to taste.
Tips: 1) Lamb chops are stewed for a long time, so you need to keep them simmering over low heat to ensure that the lamb is stewed until the flavor is soft.
2) The size of the white radish and the size of the cut can be adjusted according to personal taste and preference.
3) During the stewing process, you can add an appropriate amount of water as needed to ensure that the soup is not too dry.
2. Fish
Fish is a food rich in high-quality protein and unsaturated fatty acids, especially fatty acids such as EPA and DHA, which are beneficial for brain development. These fatty acids are essential for the development and maintenance of a child's brain function, helping to improve a child's intelligence and memory. In addition, fish is also rich in vitamin D and minerals, which help promote bone development and improve immunity. Therefore, giving children more fish and meat can enhance brain power, improve immunity, and help children grow up healthily.
Recommended method: black bean crucian carp soup
Ingredients: Black beans: to taste; crucian carp: 2-3 pcs; Ginger: to taste; Green onion: 1 stalk; Salt: to taste; Cooking wine: to taste; Water: To taste.
Method:1Soak the black beans for about 4-6 hours in advance, then drain and set aside.
2.Remove the scales, internal organs, and gills of the crucian carp, wash it, and cut it into sections for later use.
3.Cut the ginger into slices and cut the green onions into pieces for later use.
4.Pour an appropriate amount of water into the pot, add black beans, ginger slices and green onions, bring to a boil over high heat, then turn to low heat and cook for 20-30 minutes until the black beans are fragrant.
5.Add the crucian carp segments, then add an appropriate amount of cooking wine, and continue to simmer for 10 minutes until the crucian carp is cooked through.
6.Add salt to taste and cook for 1-2 minutes.
7.Turn off the heat, skim off the surface foam, remove the ginger slices and green onions, and serve.
Tips: 1) Black beans need to be soaked for a longer time in advance to ensure that they taste better after cooking.
2) Crucian carp should not be boiled for too long to avoid the meat becoming too rotten.
3) Add an appropriate amount of other seasonings, such as pepper, coriander, etc., according to personal taste.
3. Shrimp meat
Shrimp meat is a nutritious seafood that is rich in high-quality protein, minerals, and vitamins. Among them, protein is an essential nutrient for children's growth and development, helping to promote the development of the body and cell repair. In addition, shrimp meat is also rich in trace elements such as zinc and selenium, which help to improve immunity and enhance the body's resistance. Therefore, moderate consumption of shrimp meat can help children increase brain power, increase immunity, and promote healthy growth.
Recommended method: Stir-fried shrimp with asparagus
Ingredients: Asparagus: to taste; Shrimp: to taste; Garlic: to taste; Ginger: to taste; Cooking wine: to taste; Salt: to taste; Light soy sauce: appropriate amount; Cooking oil: to taste.
Method:1Remove the hard stems of the asparagus, wash and cut into pieces for later use.
2.Wash the shrimp, remove the internal organs, rinse with clean water, drain and set aside.
3.Chop the garlic into minced garlic and the ginger into minced ginger for later use.
4.Pour an appropriate amount of cooking oil into the pot and heat until it is 50% hot.
5.Add minced garlic and ginger and stir-fry until fragrant.
6.Add the shrimp and stir-fry quickly until browned.
7.Add cooking wine to remove the fishy smell.
8.Add the asparagus segments and continue to stir-fry for a while.
9.Pour in an appropriate amount of light soy sauce and salt to taste, and stir-fry until the asparagus is tender.
10.Finally, before cooking, you can add a little pepper or other seasonings according to your personal taste to enhance the flavor, and stir-fry well.
Tips: 1) The heat should not be too high when stir-frying the shrimp, so as not to overcook the shrimp meat and cause the shrimp to shrink and harden.
2) The asparagus should not be stir-fried for too long to maintain the crisp and tender taste of the vegetables.
Fourth, pig heart
Pork heart is a nutritious meat food that is rich in protein, iron, zinc, vitamin B group and other nutrients. Among them, iron is an essential element in the hematopoietic process, which helps promote oxygen delivery and maintain brain function. B vitamins play an important role in the proper functioning of the nervous system and brain development. Therefore, moderate consumption of pig heart can help children enhance brain power, improve immunity, and promote healthy growth.
Recommended method: red date lotus seed pork heart soup
Ingredients: Pork heart: 1 pc; Red dates: to taste; Lotus seeds: to taste; Ginger: to taste; Goji berries: to taste; Salt: to taste; Water: To taste.
Method:1Wash the pork heart, remove the blood and cut it into thin slices for later use.
2.Remove the pits of the red dates, wash the lotus seeds, and slice the ginger for later use.
3.Add an appropriate amount of water to the pot, add slices of pork heart, red dates, lotus seeds, ginger slices and wolfberries.
4.After boiling over high heat, skim off the foam, then turn to low heat and simmer for 1-2 hours until the pork heart is cooked and fragrant.
5.Finally, add an appropriate amount of salt to taste according to taste.
Tips: 1) In the process of cooking the soup, you can add red dates and lotus seeds in moderation to add the sweet taste of the soup.
2) Goji berries can enhance the nourishing effect of the soup, and can also be added or omitted according to personal taste.
3) The pork heart slices should not be cooked for too long to avoid affecting the taste.
4) Other seasonings, such as angelica, wolfberry, etc., can be added according to personal preference to increase the flavor and nutritional value.
During the winter vacation, let children eat more foods such as mutton, fish, shrimp and pork heart, which can effectively enhance immunity, improve brain power, and promote healthy growth. Not only are these ingredients rich in nutrients, but they also contribute to your child's physical and mental development. Therefore, as parents, we should pay attention to the nutrition of our children's diet, and match ingredients reasonably, so that our children can enjoy delicious food during the winter vacation, and at the same time, they can also get the dual nourishment of health and wisdom, and welcome a more energetic and intelligent new semester. May all children thrive, be healthy and happy during the winter holidays!