After the spring, although the spring is cold and steep, the weather is still relatively cold, but in the season it already belongs to the spring, everything is hidden, the winter of the frozen thousands of miles will eventually pass, full of vitality, and the spring of warm flowers will quietly arrive. Spring all things grow, people and animals are the same, after the whole winter "nutrient accumulation" and the baptism of big fish and meat during the Spring Festival, especially the children who are growing their bodies and growing tall, it is also time to transform these accumulations into nutrients for growth and development, there are 5 kinds of vegetables to eat more for children in the spring, with high calcium content, eating some every three to five, which helps children grow their bodies in spring.
First, eat more types of shrimp
Shrimp meat is delicious and nutritious, rich in protein and calcium, the nutrients contained in shrimp are also easily absorbed by the human body, whether it is sea shrimp, shrimp or small river shrimp, you can cook more in the spring for children to eat.
【Garlic vermicelli shrimp】
Ingredients: Shrimp, egg, vermicelli, garlic, millet pepper, soy sauce, oyster sauce, steamed fish sauce, sugar, green onion.
1: Soak the vermicelli in water to soften, cut off the shrimp head, remove the shrimp line, and then chop the garlic, green onion and millet pepper and set aside.
2: Remove the egg yolk and leave the egg white, add a small amount of salt and chicken essence to the egg white, and evenly wrap the processed shrimp with egg white.
3: Add minced garlic and minced millet pepper to a small bowl, pour 1 spoonful of hot oil, then add 2 spoons of soy sauce, 1 spoon of oyster sauce and a small amount of sugar and stir well.
4: Spread the soft vermicelli on the bottom of the plate, put the treated shrimp on the vermicelli, pour the seasoned sauce on it, and steam in the steamer for 8 minutes.
5: After cooking, drizzle steamed fish sauce on the steamed vermicelli and shrimp, sprinkle with green onion and drizzle with hot oil.
Second, eat more loach
Loach is occasionally sold in the market, do not let go, loach is not only delicious meat, protein, vitamins, calcium content is not low, and the fat content is very small, very suitable for the spring for a large demand for nutrition.
【Yam loach soup】
Ingredients: Loach, yam, barley, poria, lotus seeds, ginger, pepper, salt
1: Soak the loach in salt water, rinse off the mucus with boiling water, rinse it off after cutting it open and set aside; sauté the barley and soak it with poria and lotus seeds for an hour. Peel the yam with an iron stick and cut into hob pieces for later use, slice the ginger.
2: Add a small amount of oil to the pot, ginger slices and loach together into the pot and stir-fry a few times, let the loach stick to the taste of ginger slices to remove the fishy, continue to fry until the loach is cooked on both sides.
3: Pour the excess oil into the pot, add the boiling water that submerges the loach, bring to a boil on high heat, cover the pot and continue to cook for 5 minutes, until the soup is milky white, then add yam, barley, poria and lotus seeds to the pot and continue to cook for 10 minutes.
4: Before finally coming out of the pot, add a spoonful of pepper and an appropriate amount of salt, stir well and then you can put it on the plate.
Third, eat more bamboo shoots
Spring shoots are unique good ingredients in spring, bamboo shoots are the young buds of bamboo, gathering a large amount of nutrients absorbed by bamboo in the ground, minerals, vitamins, plant protein content are very high, delicious taste, the old saying "spring eat buds", do not let go of this good ingredients.
【Spicy spring shoots】
Dried peppers can be selected from non-spicy, more suitable for children to eat.
Ingredients: spring shoots, dried chili peppers, salt, sesame oil to taste.
1: Cook fresh spring shoots on high heat for about 15 minutes, put a little salt during the cooking process, fish out the spring shoots after cooking, cool them, slice them and set aside.
2: Heat the oil, add dried chilies when the oil is 40% hot, and keep the heat low to prevent stir-frying paste.
3: After the peppers are stir-fried, pour the oil into the jar and add an appropriate amount of salt to make a puree.
4: After waiting for the peppers to be beaten, add a small amount of spring shoots many times to continue crushing.
5: Add a little sesame oil and soy sauce to the beaten bamboo shoots, stir well and add to the taste
Fourth, eat more cabbage
Cabbage some children do not like to eat, mainly fried not too flavorful, there is a "raw taste" of cabbage caused, but cabbage is rich in high-quality protein, fiber, minerals, compared to other vegetables, less moisture content, nutrient rich, is not a "nutritious dish", to eat more.
【Caramel cabbage】
Ingredients: cabbage, dried chili peppers, sugar, white vinegar, soy sauce, oyster sauce, salt to taste.
1: Cut the cabbage from the middle, cut off the hard root in the middle, and then cut into slices of uniform size.
2, add a wider oil to the frying pan, 2 spoons of sugar cold oil under the pot, turn on a low heat and slowly boil the sugar color, boil the sugar color process to keep stirring, so as not to stick to the pan.
3: Boil the sugar until caramel brown, add two dried chili peppers and stir-fry, add the chopped cabbage, turn the heat to stir-fry for 2 minutes, after the cabbage is slightly soft, pour 1 spoonful of white vinegar along the edge of the pot and stir-fry evenly.
4: Add 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, salt and chicken essence to the pot, and continue to stir-fry for 2 minutes on high heat.
Fifth, eat more tofu
Tofu is known as "calcium library", "plant meat", people's absorption rate of tofu can be as high as 95%, is the essence of soybean condensation, tofu calcium content is extremely rich, and milk with eating, is simply double insurance, children's demand for calcium does not have to worry.
【Tomato sauce tofu】
Ingredients: Tofu, shallots, garlic, half a bowl of starch, tomato sauce, soy sauce, oyster sauce, soy sauce, sugar, salt to taste.
1: Cut the tofu into cubes, smear with some salt and put on a plate for later. Finely chop the garlic into a bowl, add 2 tbsp tomato sauce, 1/2 tbsp dark soy sauce, 1 tbsp light soy sauce, starch, oyster sauce, sugar, salt to taste, stir well.
2: Wrap the cut tofu evenly with a layer of starch, pour the appropriate amount of oil into the pot, heat the oil at 60% heat, put the tofu in the pan and fry until both sides are golden brown, and then put it out for later.
3: Pour out the remaining oil in the pot, turn on the heat and pour in the prepared sauce, simmer for 1 minute, pour in the fried tofu, simmer for a short while, stir-fry evenly and then serve.
——Lao Jing said——
Spring has arrived, the family's diet should also make corresponding adjustments, can no longer eat as thick as winter, spring diet should pay attention to nutritional balance, focus on protein, vitamins, calcium and other nutritional enhancement supplements, reduce the intake of fat, carb food intake, reasonable diet, the body can be healthier.
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