Every year into the spring, to the "child calcium supplement" is a problem that mothers will definitely discuss when they get together, in fact, "calcium supplementation" is a long process, not a moment and a half will be completed, and not only children need calcium supplementation, many middle-aged and elderly people also need calcium supplementation, with the growth of age, the body's calcium content will decline, in order to avoid osteoporosis, but also to eat more calcium content of food, spring is a good season for calcium supplementation;
Calcium supplement many friends will choose to start from the daily diet, for foods with high calcium content, most people's first reaction is milk, in fact, there are many foods with high calcium content, milk is only one of them, and there are many kinds of foods with high calcium content than milk, we can also eat more in daily life, the following and share with you 5 kinds of foods with higher calcium content in daily life;
1. 【Shrimp skin】
Shrimp skin is a common food in daily life, calcium content is higher than milk, and the taste of shrimp skin is very delicious, usually when cooking will add a little shrimp skin to fresh, shrimp skin can also be fried alone to eat, then what is shrimp skin? Shrimp skin is actually the dried products of hairy shrimp, the size of the hair shrimp is very small, generally only 3 cm, after dehydration of the hair shrimp looks like a thin layer of skin, this is the origin of "shrimp skin";
Shrimp skin has salted shrimp skin and light shrimp skin, there are children at home, it is recommended to choose light shrimp skin, shrimp skin is rich in protein, calcium, iron, phosphorus and other trace elements, especially the calcium content is very high, known as "calcium supplementation master"; the following and everyone to share a shrimp skin soup method, added eggs and winter melon, more nutritious, low calories;
【Shrimp skin winter melon egg soup】
【Ingredients】1 piece of winter melon, 4 eggs, shrimp skin, green onion, minced garlic, salt, white pepper;
【Preparation of shrimp skin winter melon egg soup】
1, winter melon peeled and seeded after cleaning, cut into winter melon slices, and then prepare some minced garlic and green onion;
2, the pot is hot, add the appropriate amount of cooking oil, beat the eggs into the pot, fry into poached eggs, fry the eggs until golden brown on both sides, add hot water to the pot, pour in the winter melon slices, minced garlic and shrimp skin, bring to a boil on high heat, boil after the heat first boil for 3 minutes, the soup will become milky white;
3: Turn the soup to a low heat and simmer for 3 minutes, add a little salt and pepper to taste, stir well, sprinkle with green onions, and put on the plate;
II. 【Fish】
The nutritional value of fish is very good, especially the calcium content in fish is high, and it also contains high-quality proteins, vitamins, minerals and unsaturated fatty acids and other nutrients, eating more fish and tonifying the brain, common fish in daily life are crucian carp, perch, tiger fish and so on;
The following and share with you a vegetable grilled sea bass method, both vegetables and fish, more nutritious;
【Vegetable grilled sea bass】
【Ingredients】1 sea bass, enoki mushroom, onion, carrot, broccoli, millet spicy, coriander, lemon, onion ginger garlic, salt, soy sauce, aged vinegar, black pepper;
【To prepare grilled sea bass with vegetables】
1, the sea bass cleaned, especially the blood water and black film in the belly of the fish, after cleaning, the front and back sides are marked with a flower knife, so that it is easier to taste and easier to bake, on the surface drizzle with a little cooking wine to fishy, onion ginger garlic, sprinkle with the appropriate amount of salt, black pepper, spread evenly on the fish, marinate for 10 minutes;
2, when marinating fish to prepare ingredients, prepared clean mushrooms cut into sections, onion shredded, carrots cut into pieces, broccoli cut into small pieces, a little minced garlic; carrots, broccoli and mushrooms need to be blanched first, boil the water in the pot, add a spoonful of salt and a little cooking oil, pour the broccoli and carrots into it, fish out again after the water is boiled, and let the cold water set aside;
3, the prepared baking tray is covered with tin foil, brush a thin layer of cooking oil on the tin foil of the baking tray, the oil should be a little less, brush the oil is to prevent stickiness, and the taste of baking out is more fragrant, after brushing the oil, spread some onions, after the onion is laid, then spread the appropriate amount of enoki mushrooms, sprinkle a little salt and black pepper, put the marinated fish on it;
Then put side dishes around the fish, mix according to your preference, sprinkle the chopped garlic, sprinkle some more onions, and finally sprinkle a little black pepper to add freshness;
4, after all are ready, cover the prepared tin foil on it, roll up the edges of the upper and lower layers of tin foil, roll up slightly tighter, put the baking pan into the preheated oven in advance, and bake at 220 degrees for 20 minutes;
5, when grilling fish to prepare a sauce, add the right amount of millet spicy, minced garlic in the bowl, like to eat spicy can put a little more millet spicy, 2 spoons of soy sauce, 2 spoons of aged vinegar, and then squeeze half a lemon juice into it, stir well, a delicious sauce is ready;
6, after the sea bass is grilled, out of the pot, uncover the tin foil on it, pour the prepared sauce on it, and the delicious vegetables are grilled sea bass;
3. 【Tofu】
Soybean calcium content is very high, but the calcium content of grinding into soy milk will be reduced a lot, soybean products in the most calcium content should be brine tofu, many places are also called north tofu or old tofu;
The calcium content of this kind of tofu is higher than that of inner fat tofu and soy milk; so you can often eat some old tofu, high protein, low fat, can be eaten for a long time, there are many ways to eat old tofu, and the following and share a cabbage tofu pot;
【Cabbage tofu pot】
【Ingredients】Cabbage, old tofu, sausage, egg, garlic, shallots, salt, soy sauce, bean paste, sugar;
【Preparation of cabbage tofu pot】
1, clean the cabbage stalks with a knife crushed, and then torn into small pieces, the old tofu cut into pieces, sausages cut into slices; then prepare some ingredients, minced garlic, green onions, egg liquid, spice sauce, add a spoonful of watercress sauce, a little soy sauce, salt, sugar to freshen, half a bowl of water, stir well;
2, the pot is hot, add the appropriate amount of cooking oil, the oil temperature is 50% hot, the old tofu is placed in the egg liquid to roll it, evenly wrapped in egg liquid, down into the old tofu, one by one into the pot, the bottom surface is yellowed after turning over, the other side is also fried thoroughly, fried until both sides are golden;
3: Prepare a casserole, add a little cooking oil to the pot, add minced garlic and stir-fry, add the cabbage torn into small pieces, spread the tofu, pour in the prepared sauce, bring to a boil on high heat, turn to low heat and simmer for 7 minutes;
4: Wait for the ingredients to be cooked and smell the aroma, then finally spread the sliced sausages on top, cover the lid, and continue to simmer for 3 minutes;
5, after the sausage is boiled, turn off the heat out of the pot, sprinkle with green onions, and the delicious cabbage tofu pot will be ready;
4. 【Tahini】
Many friends think that the best calcium content is milk, but in fact, the calcium content of sesame sauce is higher than milk, ranking very high in foods with high calcium content, rich in protein, amino acids, a variety of vitamins and minerals, which the iron content is higher than pig liver, regular consumption can prevent iron deficiency anemia, in addition, sesame sauce is rich in lecithin, can prevent white hair and hair loss, sesame sauce in the fat content is rich, as well as the role of laxative;
But tahini also has a disadvantage, that is, the fat content is too high, usually can only be used as an ingredient, it is difficult to consume so much like milk at a time, only the right amount; the following and everyone to share the method of sesame paste, usually can be used to mix noodles, adjust salad, make dipping sauce and so on;
【Tahini】
【Ingredients】White sesame seeds 200g, sesame oil 40g, salt 5g;
【To prepare the tahini】
1, raw white sesame seeds rinse several times, clean, drain the water and set aside;
2, prepare a clean oil-free pot, pour the white sesame seeds into the pot, first turn on the medium heat to stir-fry the excess water inside the sesame seeds, and then turn the low heat to slowly stir-fry, be sure to keep stir-frying, to prevent frying paste; fry to the surface of the sesame slightly yellow, make a crackling sound, with a pinch of the hand can be easily crushed, sesame seeds are fried;
3, pour the cool sesame seeds into it, add sesame oil, salt, and start crushing,
4, the process of crushing wall breaker is easy to idle, you can use the stirring rod, while making while stirring, if there is no stirring rod in the middle can stop, manual stirring, and then continue to crush, the degree of crushing is the more delicate the better;
5, the prepared sesame sauce poured into the glass cleaned in advance, sealed and stored, can be stored for a long time;
5. 【Eggs】
In addition to milk, eggs are my favorite of all calcium supplement foods, although it is a high protein content, but the human body only in the case of sufficient protein, calcium has a skeleton that can be deposited, so as to be better absorbed by the human body, not to mention that the calcium content in eggs is also quite high, but also rich in phosphorus, iron and other minerals, often eat eggs also have the effect of brain nootropics, the focus is on in addition to the egg allergy of the population, it is a food suitable for all ages;
Usually there are many methods, boiled eggs, scrambled eggs, steamed eggs, poached eggs, etc., give the child a cup of milk at breakfast and then pair it with a boiled egg or poached egg, which is the golden partner;
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