Autumn is a season where you can rest assured to keep weight in autumn, but you should also pay attention to the balance of nutrition. Especially children should pay attention to their diet. They should not simply eat meat, but should also be eaten with vegetables, so that the nutrition will be balanced. It is recommended that parents eat more of these vegetables, which are rich in nutrients and high in calcium, and help their children grow up healthily.
The first type: water spinach
water spinach is rich in nutrients. The calcium content of water spinach per 100 grams is about 115 mg. In addition, it is also rich in carotene , vitamin C and niacin. While supplementing calcium, it can also protect the eyes and is of great benefit to children.
Recommended: Garlic Water Pistachio
Ingredients preparation: Water Pistachio, garlic, Millet Pepper , salt, chicken essence, sugar, etc.
Step 1: Cut off the roots of the water spinach that are too old and don’t use it. Then wash it clean. Separate the stem and the leaves. Cut the millet peppers in a circle. If you don’t eat spicy food, you can use red pepper instead. If the garlic is rotten, cut it into powder and set aside.
Step 2: Boil water in a pot. After the water boils, add a spoonful of salt to increase the base flavor. Add cooking oil to lock in water and nutrients. It can also make the color of water and spinach more green. First, put the water spinach into the pot and blanch it for 20 seconds, then put the leaves into the pot and blanch it for about ten seconds, and remove it and control the moisture.
Step 3: Boil oil in a pot. If there is lard, you can stir-fry it with lard. After the oil is hot, add garlic sprouts and millet spicy and stir-fry evenly, stir-fry to bring out the aroma, add blanched water spinach, add salt, chicken essence, and sugar to taste, stir-fry over high heat for 20 seconds, stir-fry to bring out the aroma, and then leave the pot.
The second type: edamame
edamame is often served as a dish of wine. In fact, the calcium content in edamame is also very high. The calcium content of every 100 grams of edamame can reach 197 mg. It is also a high-protein vegetable, which is also rich in amino acids , providing children with rich calcium and protein , helping children enhance immunity and have high resistance.
Recommended: edamame fried eggs
Ingredients preparation: edamame, eggs, salt, chicken essence, chopped green onion, etc.
Step 1: Peel the fresh edamame into shells and wash them, cut the garlic into minced garlic, add some starch to the eggs and stir well, set aside.
Step 2: Roast oil in the pot, add minced garlic and stir-fry, add some salt to edamame, stir-fry until it changes color, add half a bowl of water and simmer for five minutes, add some salt, chicken essence, and chopped green onion, stir-fry evenly, pour egg liquid, fry until it is set, turn over and fry again, after frying, stir-fry evenly, and then leave the pot.
The third type: amaranth
amaranth has green amaranth and red amaranth, and the content is high. The calcium content per 100 grams is about 178 mg, which is very suitable for children to supplement calcium. But it is worth noting that amaranth has a high oxalic acid content, so you should blanch it in boiling water before eating, so as to avoid affecting the absorption of calcium.
Recommended: Soup amaranth
Ingredients preparation: amaranth, peeled eggs, garlic, wolfberry, salt, pepper, etc.
Step 1: Wash the amaranth, cut off the roots, boil water in the pot, add a spoonful of oil and a little salt to the water, blanch the red amaranth, and then take it out after it is cooked, and put it in a bowl. Cut the peeled egg into small pieces, cut the garlic into pieces, and set aside.
Step 2: Boil the oil in the pot, put the minced meat into the pan until it changes color, add garlic and chopped eggs, stir-fry evenly, pour in an appropriate amount of boiling water, add wolfberry, salt, and pepper to boil, and pour into a bowl. It is very delicious. It is very comfortable to drink a bowl of hot soup when the weather gets cold.
The fourth type: wakame
wakame is a marine vegetable. Many people think it is the same as kelp, but in fact it is a different food from kelp. wakame is rich in amino acids, trace elements, vitamins, especially zinc, calcium and iodine. It is an indispensable nutrient for children's growth and development.
Recommended: wakame egg soup
Ingredients preparation: eggs, wakame, chopped green onion, minced garlic, tofu, etc.
Step 1: Boil oil in a pot, directly add four low heat and fry until both sides are golden brown, put it out and cut it into small pieces, and set aside.
Step 2: Soak wakame in cold water in advance, and cut the soaked wakame into small pieces. Cut the tender tofu into small pieces and set aside.
Step 3: Leave the base oil in the pot, add chopped green onion and minced garlic and stir-fry, pour in the fried egg, add appropriate amount of boiling water, and cook over high heat for 5 minutes. The longer the cooking time, the whiter the soup will be. Add wakame and tofu to the pot, cook for another 2 minutes, add salt and pepper to season, sprinkle some wolfberry and chopped green onion.
The fifth type: cabbage
cabbage is a particularly common vegetable, but it has rich nutritional value, including trace elements, vitamins, etc., especially vitamin B, which can effectively reduce fatigue, maintain brain vitality, reduce brain degeneration speed, and maintain brain thinking ability. Children have many benefits to eat.
Recommended: Fried vermicelli
Ingredients preparation: vermicelli, cabbage, carrots, eggs, light soy sauce, dark soy sauce, oyster sauce, salt, aged vinegar, chicken essence, etc.
Step 1: Soak the fans in warm water in advance. Cut the cabbage into shreds, wash it clean, remove it and control the moisture. Clean the carrots, cut into shreds, and beat three eggs into even egg liquid for later use.
Step 2: Boil oil in the pot, pour the egg liquid into the pot first, and then smooth it and serve it for later use.
Step 3: Boil oil in the pot, add minced garlic and stir-fry until fragrant, pour in shredded cabbage, stir-fry into soft, add vermicelli, add half a tablespoon of light soy sauce, a little dark soy sauce, a little oyster sauce, salt, and chicken essence, stir-fry evenly over high heat, add eggs and shredded carrots until cooked, and finally pour a little aged vinegar along the edge of the pot and stir-fry evenly.
