Recommended vegetables for children in winter:
1 pumpkin
Highlight: Pumpkin is rich in nutrition, and its fruit contains a lot of sugars, vitamins, protein and 17 amino acids needed by human body. In addition, the contents of potassium, calcium, magnesium, selenium, iron and zinc in pumpkin are also high. The carotene content of pumpkin is 8-20 times that of watermelon, and it is also a high-quality source of vitamin A.
2. Chrysanthemum morifolium
Highlight: Chrysanthemum is rich in vitamins, amino acids, fat and protein. Its carotene content is 1.5-30 times that of cucumber and eggplant. In addition, the volatile oil in Artemisia selengensis can help digestion, stimulate appetite and increase appetite. Its rich crude fiber also contributes to intestinal peristalsis and promotes defecation.
3. Lettuce; lettuce
Highlight: Lettuce is rich in dietary fiber, vitamins B 1, B2, B6, vitamin C, vitamin E, and calcium, phosphorus, potassium, sodium, magnesium, copper, iron and zinc.
Step 4: carrots
Highlight: Carrots are not only high in nutritional value, but also rich in carotene, which can improve children's immune response, prevent infections of respiratory tract, urinary tract and other organs, promote children's growth and development, and participate in the formation of retinal photosensitive substances, which has the effect of improving eyesight.
5. peas
Highlight: Pea contains 23%-25% protein, 57%-60% sugar, 45% crude fiber, and a lot of minerals, vitamins and trace elements. In addition, copper in peas is beneficial to improve children's hematopoietic function and contribute to the development of bones and brains; Chromium is beneficial to the metabolism of sugar and fat, and can maintain the function of insulin. In addition, choline and methionine in peas also help prevent arteriosclerosis.
6.potatoes
Highlight: protein accounts for 2-2.5g per 100g potato, and the quality of protein is close to animal protein, which can moisten intestines and help cholesterol metabolism. In addition, potatoes contain eight essential amino acids, and the contents of vitamin C, calcium, phosphorus, magnesium and potassium are also high.
7. Broccoli
Highlight: The nutrition of cabbage flower is the same as that of broccoli, and the carotene content of broccoli is higher than that of cabbage flower. Protein, fat, carbohydrate, dietary fiber, vitamins and minerals in cauliflower are all high. It is also the food with the most flavonoids. Don't give children raw vegetables! )
8, tomatoes
Highlight: Tomatoes contain more than 20 kinds of carotene, and lycopene accounts for about 80%-90%. In addition, vitamins C and E in tomatoes are also high, which can improve the baby's immunity.
Recommended winter recipes suitable for children
First, the tea tree mushroom chestnut pot beef tenderloin
Ingredients: beef, chestnuts, Agrocybe aegerita, garlic slices and shredded sweet pepper.
Exercise:
1. Cut beef breast into beef tenderloin according to texture, then add starch, salt, cooking wine and minced onion and ginger for sizing.
2. Stir-fry beef tenderloin, add garlic slices and shredded sweet pepper, then add Agrocybe aegerita and chestnuts, and finally add some soy sauce, sugar, oyster sauce and cooking wine. After boiling, collect the soup with high fire.
Second, vegetable soup.
Ingredients: potatoes, tomatoes, onions, green beans, tofu, carrots, a little salt.
Exercise:
1. Dice potatoes, carrots, onions, tomatoes and tofu.
2. After the oil pan is heated, stir-fry the onions and carrots first, then add other ingredients, simmer on low heat until the soup thickens, and finally add salt.
Third, jiaozi with shrimp and eggs.
Exercise:
1. Wash the fresh shrimp, add seasonings such as salt, ginger, onion and cooking wine, and steam in the pot 15 minutes.
2. Beat the eggs and steam them in the pot. When the egg is not solidified, add shrimp, then fold the egg into a half-moon shape and fry it.
3. Finally, add green leafy vegetables and egg dumplings to boil.
Fourth, beef soup in oyster sauce.
1, deboned beef and diced, then marinated with oyster sauce, eggs, water, starch, salt, cooking wine and sugar for about 2 hours;
2. Peel potatoes and cut into pieces;
3. Heat oil in the pot, stir-fry the beef pieces, take them out and stir-fry the potatoes;
4. Pour in chicken soup and beef until it boils, and finally add salt and chopped green onion.
Five, delicious fried fish cake
Ingredients: eggs, fish, onions, butter, tomato sauce.
Exercise:
1. First cut the onion into powder, cook the fish and grind it.
2. Then put the eggs in a bowl, add the fish paste and onion powder and stir into stuffing.
3. Finally, fry in an oil pan, and pour in tomato sauce before taking out.
Six, pine nuts and shrimps
Ingredients: fresh shrimp, pine nuts, peas, medlar and eggs.
Exercise:
1. After the eggs are beaten, add shrimp, cooking wine, salt and starch and mix well.
2. After the shrimps are cooked in the oil pan, add the peas and gently slide.
3, another oil pan, add onion ginger, water, salt, pepper to taste, thicken, and finally add shrimp, peas, medlar, pine nuts, stir fry over high heat.
Seven, steamed brown rice with red beans and walnuts
Ingredients: red beans, walnuts, brown rice and brown sugar.
Exercise:
Wash brown rice, red beans and walnuts, add appropriate amount of water, bring to a boil over high heat, and turn to low heat for about 30 minutes. Add brown sugar 5 minutes before cooking.
Eight, kelp tofu soup
Ingredients: tender tofu, kelp knots, white mushrooms, dried shrimps, concentrated chicken juice and chicken powder.
Practice: Cut tofu into pieces and put it in concentrated chicken soup. Bring the fire to a boil and turn it down. Add dried shrimps and white mushrooms and stir well. Finally, cook for 3 minutes on medium heat, and add chicken powder to taste.
Although children are suitable for eating the above vegetables in winter, it does not mean that they can not eat other vegetables. Different vegetables have different nutritional values. Only by enriching children's recipes can we achieve a balanced diet.