Healthy eating plan for the New Year
1. Oyster mushroom:
Oyster mushrooms are a common edible mushroom that is delicious, rich in taste, and rich in nutrients such as protein, vitamins, and minerals. Among them, it is rich in vitamin D and calcium, which helps to promote bone growth and development, and is a good food for children's healthy growth.
Recommended method: Stir-fry meat with oyster mushrooms
Ingredients: 200g oyster mushrooms; lean meat (pork or chicken) 150 grams; 2 green onions; Ginger to taste; Garlic to taste; Light soy sauce to taste; Salt to taste; cooking wine to taste; pepper to taste; Cooking oil to taste.
Steps:1Preparation: Wash and remove the stems of the oyster mushrooms, cut them into pieces and set aside. Slice the lean meat, cut the green onion into sections, mince the ginger, and slice the garlic for later use.
2.Stir-fry the pork slices: Add an appropriate amount of cooking oil to the hot pan, add the minced ginger and garlic slices and stir-fry until fragrant, then add the lean pork slices and stir-fry quickly until they change color.
3.Stir-fried mushrooms: Push the fried meat slices to the side of the pot, add a little cooking oil, add oyster mushrooms and stir-fry until fragrant.
4.Seasoning: Mix the fried meat slices and oyster mushrooms together, add an appropriate amount of light soy sauce, salt, cooking wine and pepper, and continue to stir-fry evenly, so that the seasoning is evenly wrapped on the meat slices and oyster mushrooms.
5.Remove from the pot: Finally, add the green onions, stir-fry quickly and evenly, and then put on a plate and serve.
Tips: 1) In the process of stir-frying, the heat should be mastered, and do not over-fry, so as not to affect the taste of the dish.
2) Oyster mushrooms are rich in protein and vitamins, but the taste is relatively tender, so it should not be fried for too long to maintain its tender taste.
3) The use of seasonings should be adjusted according to personal taste, and be careful not to put too much salt to avoid affecting health.
Second, okra:
Okra is a vegetable rich in protein, vitamins and minerals, especially calcium and iron. Calcium is an essential nutrient for bone development, while iron aids blood circulation and brain development, which is beneficial for children's physical and mental development.
Recommended method: Scrambled eggs with okra
Ingredients: okra 200g; 3 eggs; 1 green onion; Ginger to taste; Garlic to taste; Light soy sauce to taste; Salt to taste; Cooking oil to taste.
Steps:1Preparation: Wash the okra and cut it into small pieces for later use. Chop the green onion, ginger and garlic into minced pieces and set aside. Crack the eggs into a bowl and beat and set aside.
2.Scrambled eggs: Add an appropriate amount of cooking oil to a hot pan, add green onions, ginger and garlic and stir-fry until fragrant, then pour in the beaten eggs, stir and fry quickly with a spatula, and fry until the eggs are formed and then put out for later use.
3.Stir-fry okra: Add an appropriate amount of cooking oil to the same pot, add the chopped okra and stir-fry until soft.
4.Seasoning: Pour the scrambled eggs into the pan, stir-fry with okra evenly, add an appropriate amount of light soy sauce and salt to taste, and continue to stir-fry evenly.
5.Remove from the pan: Stir-fry until the okra is evenly coated with eggs and seasonings, then remove from the pan and serve on a plate.
Tips: 1) Scrambled eggs with okra is a simple and delicious home-cooked dish, the taste of okra is tender, the aroma of eggs blends with it, and it is rich in nutrients.
2) When scrambling eggs, stir-fry quickly over high heat to avoid over-scrambling paste.
3) When stir-frying okra, the heat should not be too long, so as not to affect the taste, and turn off the heat when stir-fried until slightly soft.
3. Fresh shrimp:
Shrimp is a high-quality seafood ingredient that is rich in high-quality protein, minerals, and vitamins. Among them, it is rich in minerals such as zinc and iodine, which helps to promote the growth and development of children's bodies and improve immunity, and at the same time, it also has a certain effect on the development of the brain.
Recommended method: Steamed prawns
Ingredients: 500g prawns; Ginger to taste; Garlic to taste; Cooking oil to taste. cooking wine to taste; Salt to taste; Green onions: Appropriate amount; Soy sauce to taste.
Steps:1Preparation: Remove the head and shell of the prawns, cut a knife on the back to remove the shrimp line, wash and drain the water for later use. Cut the ginger into slices, mince the garlic, and chop the green onion into chopped green onions for later use.
2.Marinating: Cut a few knives on the shrimp, add an appropriate amount of cooking wine and salt and marinate for a while to make the shrimp meat more tender.
3.Steaming: Put an appropriate amount of water in the steamer, add ginger slices and green onions, put the water into the steaming rack after the water boils, put the marinated prawns on the steaming rack, cover the pot, and steam over medium heat for about 5-8 minutes until the shrimp meat turns red and cooked thoroughly.
4.Sauce: Put an appropriate amount of cooking oil in another pot, add minced garlic and stir-fry until fragrant, pour in an appropriate amount of soy sauce, add a little water to thicken after boiling, and cook until the soup is thick.
5.Serve: Put the steamed prawns on a plate, drizzle with the seasoned sauce, and sprinkle with chopped green onions.
Tips: 1) When steaming prawns, do not steam them for too long to avoid the shrimp meat becoming too hard.
2) When marinating, you can add an appropriate amount of seasonings, such as pepper, light soy sauce, etc., according to your personal taste, to increase the flavor.
Fourth, celery:
Celery is rich in protein, dietary fiber and vitamins, especially calcium and vitamin K. Calcium is one of the important components for building bones, and vitamin K helps to promote the absorption and utilization of calcium, which is helpful for bone growth and development.
Recommended method: Stir-fried lilies with celery
Ingredients: celery 200 grams; Lily 100 grams; 2 cloves of garlic; Ginger to taste; Cooking oil to taste. Salt to taste;
Steps:1Preparation: Wash the celery, cut it into sections, blanch it with boiling water and set aside. After soaking, remove impurities after soaking, wash and set aside. Finely chop the garlic and slice the ginger and set aside.
2.Stir-fry: Add an appropriate amount of cooking oil to a hot pan, add minced garlic and ginger slices and stir-fry until fragrant.
3.Stir-fry until fragrant: Pour in the blanched celery, stir-fry until it is broken, then add the lily and continue to stir-fry well.
4.Seasoning: Stir-fry until the lily is soft, add an appropriate amount of salt to taste, and continue to stir-fry evenly.
5.Remove from the pan: Stir-fry until the lilies are flavorful, and the celery is cooked through, then turn off the heat and serve on a plate.
Tips: 1) When stir-frying, the heat should be moderate, and avoid stir-frying the ingredients.
2) Lily has the effect of cooling and moistening the lungs, nourishing yin and nourishing the stomach, but it needs to be thoroughly soaked when eating to remove impurities such as soil, and cannot be eaten raw, it needs to be cooked and processed.
3) You can add an appropriate amount of seasonings, such as light soy sauce, chicken essence, etc., according to personal taste, to enhance the taste of the dish.
Children are the hope of the family, and their healthy growth is the greatest wish of every parent. In the special solar term of the beginning of spring, let us prepare more nutritious ingredients for children to help them grow up healthily, grow taller and stronger, and improve their intellectual development to a higher level. Let's start at the family table and take care of children's health and pave the way for their future.