Children's nutrition dinner recipe:
First, one-week dinner recipe recommendation, baby one-week dinner recipe recommendation, and several nutritious dinners.
Monday
Baby's dinner recipe: steamed bread (flour 150g), lily shrimp (shrimp 50g, carrot 25g, bell pepper 25g, vegetable oil 5g, lily, starch, monosodium glutamate and salt), beef soup (cabbage 50g, dried bean curd 50g, carrot 50g, potato 50g, beef 50g and vegetable oil 5g).
Tuesday
Baby's dinner recipe: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fresh fish (all kinds of fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), and garlic chrysanthemum (chrysanthemum).
Wednesday
Baby's dinner recipe: black rice porridge (glutinous rice 40g, black rice 10g), steamed bread (flour 150g), fried pork liver, pork liver 50g, pea seedling 50g, vegetable oil, pepper, yellow rice wine, monosodium glutamate and salt 5g), stewed potatoes with kidney beans (lean meat 25g, kidney beans 60g).
Thursday
Baby's dinner recipe: meat and vegetable steamed stuffed bun (flour 150g, lean pork 50g, laver 150g, vegetable oil 5g, proper amount of seasoning), laver egg drop soup (egg 50g, laver and seasoning).
Friday
Baby's dinner recipe: black rice steamed bread (black rice flour 150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), oyster stewed tofu (oyster 100g, tofu 100g, vegetable oil 5g, coriander, onion, ginger, garlic and a little salt).
Saturday
Baby's dinner recipe: red bean rice (japonica rice 150g, red bean 25g), braised saury (saury 100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce, monosodium glutamate), fried celery (celery 75g, dried bean curd 30g, vegetable oil 5g).
Sunday
Baby's dinner recipe: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin, 50g of lean meat, 2g of onion 100g, auricularia auricula, 5g of vegetable oil, appropriate amount of seasoning), and shredded green pepper bean curd (50g of green pepper, 65438 of bean curd skin).
Second, the practice of several nutritious dinners.
(1) Tomato and egg porridge
Ingredients: a pig tibia, a little onion ginger, a tomato, an egg, rice and salt.
Exercise:
1, first break the pig tibia and cook for 5 minutes with medium fire;
2. Pour the water out of the pot, then add a proper amount of water, drop two drops of vinegar, and cook for another half an hour. As long as it is bone soup, remove the bones;
3. Remove the oil slick from the soup; Tell you a simple method: bone soup can be cooked in advance and put in the refrigerator for later use. After the cooked soup is cooled, it will be put into the refrigerator for refrigeration, and the oil slick will be removed after solidification. );
4. Mix enough water into the soup and add rice after boiling;
5. Blanch the tomatoes with boiling water, peel and remove seeds, and then crush the tomato meat by hand for later use;
6, the eggs are scattered and stirred evenly for use;
7. Chop ginger and shallots, soak them in warm water for half an hour, and take them out, as long as the soaked water is kept;
8. Wait until the rice in the pot is cooked to 70%, add the spare tomato powder and ginger and onion water to continue cooking;
9. Season with the right amount of salt;
10, after the porridge is cooked, pour in the evenly stirred eggs and cross and stir quickly;
1 1, turn off the fire and cook porridge.
(2) Eggs and shrimp dumplings
Ingredients: two eggs, a little Chinese cabbage, a little shrimp, proper amount of flour, and salt and pepper noodles.
Exercise:
1, the eggs are scattered and stirred evenly;
2. Wash Chinese cabbage with clear water, scald it with boiling water (to avoid loss of vitamins), and chop it up;
3. Chop the shrimp into powder;
4. Pour a small amount of cooking oil into the wok, stir-fry the oil to high temperature, pour in the eggs and stir-fry until golden brown, and turn off the heat and take out the pan;
5. Stir the fried eggs, minced shrimps and chopped cabbage in a bowl, add appropriate amount of salt and pepper noodles and stir again, and the dumpling stuffing will be ready;
6. Add water to flour, knead it into dough, and roll it into dough with a rolling pin. Smaller flour is more popular with children.
7. The dough is stuffed with jiaozi, boiled, dipped in seasoning, or mixed with seasoning to make dumplings.
(3) Fish bibimbap
Ingredients: silver carp, ginger, onion, garlic, salt, pea powder, eggs, soy sauce, sesame oil and lard.
Exercise:
1. silver carp washed, boned, and separated (sounds a bit miserable);
2. Shred ginger (soak in a small amount of warm water for 10 minute, remove shredded ginger, as long as it is water), and chop onion and garlic into powder;
3. Boil the bones into soup with clear water;
4. Add minced onion and garlic and proper amount of salt to the fish, mash, add a little pea powder and a little egg white, and stir (make the fish tender);
5. Pour the cooked fish soup into the rice cooker, add the rice, add the right amount of salt and a little lard (the steamed rice is soft and delicious);
6. After the rice in the rice cooker jumps, knead the chopped fish paste into balls with chopsticks and stew it on the rice for 10 minutes;
7. When eating, stir the meatballs and rice together, and add soy sauce, sesame oil or others according to taste.
Three, four misunderstandings about eating dinner
1, children should eat meat every day.
Wrong. Vegetarian food will make people healthier, and as long as iron, zinc and vitamin b 12 are supplemented, it is suitable for people of all ages, even children and pregnant women. Of course, children can not eat meat at all. Two or three times a week is enough. Studies have shown that the probability of colon cancer in people who love meat is on the rise.
2. The soup for soaking rice is easy to digest
Wrong. Some children don't like vegetables, but they like to soak rice in soup or water. In this way, many grains of rice were swallowed before they were chewed. Children's diets should be varied in color and variety, and mixed with meat and vegetables, so as to ensure adequate intake of protein, fat, sugar, vitamins and minerals every day.
3. Children should eat less.
Wrong. "Eat less for dinner" is aimed at adults, especially the elderly, but it is another matter for children. Children are in a vigorous period of growth and development, and both physical growth and brain development need a lot of nutrients to supplement them. The interval between dinner and the next morning is about 12 hours. Although there is no need to supplement food during sleep, children's growth and development will not stop for a moment, even at night, they still need some nutrition. If you eat too little and too bad dinner, you can't meet this demand. In the long run, it will affect the development and growth of children. It can be seen that children should not only eat less dinner, but also eat well. If children are overweight or even obese, they should adhere to the principle of "eat less at dinner", but this "less" means less calories, not reducing the number.
Eating too much at dinner will affect sleep.
Wrong. As long as children eat 1 hour before going to bed, it will not affect their sleep.
Four or five dietary principles help your baby grow up healthily.
Principle 1: comprehensive
Children are in a critical period of growth and development, so in this period, the body needs rich and comprehensive nutrition. Therefore, for parents, the first thing to pay attention to when arranging their children's diet is the principle of comprehensiveness. In order to ensure the comprehensive absorption of nutrition, we must ensure the comprehensiveness of food.
Principle 2: Diversity
In every kind of food, you should change the pattern and variety. The more kinds of food you can list, the better. It's best to try fresh varieties that you don't eat often. In addition, parents should give their children the greatest freedom of food choice. It doesn't matter whether children eat certain foods or not. What matters is whether they can eat all kinds of food, which is the second principle of a nutritious diet.
Principle 3: Balance
Although the intake of nutrients is comprehensive and diverse, if the intake of various nutrients is unbalanced, it will also affect the growth and development of children. If you like to eat, you will be unrestrained. If you don't like to eat, you will eat less or even not. These are all bad eating habits. No food is absolutely good or bad, even the best food should be in moderation. Balanced nutrition is the third principle of a nutritious diet.
Principle 4: freshness
Modern people have higher requirements on diet and pay more attention to children's diet. Fresh food is rich in healthy nutrients and plays a great role in caring for children's health. Therefore, the fourth principle of children's dinner is to ensure that children eat natural and fresh food as much as possible.
Principle 5: delicious.
Delicious is the fifth principle of a nutritious diet. A healthy and delicious diet should be less oil, less salt, less sugar, less seasoning, and keep the nutrients and natural taste of food to the maximum extent. The child's taste buds are tender and sensitive. Don't give them too much "heavy taste" food, such as mala Tang, chocolate, fried biscuits, cream desserts, pickles, etc. If they are addicted to these foods, they will be reluctant to eat natural and light healthy foods, which will affect the normal and healthy nutritious diet.
Extension and continuation:
Spring children's nutrition recipe 1: stewed ribs
Exercise:
Clean fresh ribs and cut them into small pieces, add cold water, ginger, onion, aniseed and a little vinegar, and cook in a pressure cooker for 30~40 minutes. Take stewed ribs and cook them in baby's porridge or noodles, or eat meat or add vegetables directly. Eat meat, bones and soup together. It can not only supplement high-quality protein, but also supplement minerals such as calcium and phosphorus. Some mothers mistakenly think that the nutrition of ribs has been completely integrated into the soup after a long period of stewing, which is actually an incorrect understanding.
Spring children's nutritious breakfast recipe 2: shrimp and egg dumplings
Exercise:
Wash the fresh shrimps, add seasonings such as salt, ginger and onion, cook wine, and steam in a steamer for 15 minutes. Open the raw eggs and put them in a small bowl and mix well. Spread the egg liquid in a wok, add shrimps when the eggs on it are not solidified, then fold the eggs into a half-moon shape and turn them over and fry them for later use. After the water is boiled, add green leafy vegetables and egg dumplings, and cook them slightly. Shrimp and eggs are high-quality food in protein. Shrimp also contains a lot of minerals, which are easy to digest and absorb. It is the best food for children to supplement protein. Green leafy vegetables can supplement vitamins and minerals.
Spring children's nutritious breakfast recipe 3: fish sauce tofu soup
Exercise:
Wash the fish, add salt and ginger, steam in a steamer, remove bone spurs and mash the fish. Boil water, add a little salt, add tender tofu cut into small pieces, add fish paste after boiling, and add a little starch, sesame oil and chopped green onion to make a paste. Fish has high water content and short muscle fiber, which is easy to digest and absorb. Fish and tofu are high-protein foods, which help to enhance children's resistance and promote growth and development.
Children's nutritious meal recipes:
1, egg yolk spinach mashed potatoes
Ingredients: potato 100g, boiled egg yolk 10g, spinach 25g, a little salt.
Exercise:
1. Peel potatoes, wash them, cut them into small pieces, put them in a pot, add some water to boil them, and mash them with a spoon.
2. Crush the cooked egg yolk.
3. Wash spinach, boil it in water, chop it up, and filter the juice with gauze.
4. Put the mashed potatoes into a small dish, add vegetable juice, cooked egg yolk and salt, and stir well before serving.
2, milk egg porridge
Ingredients: 250 ml of milk, 25 g of cereal, eggs 1 piece.
Exercise:
1. Boil milk in the pot. The eggs are broken and scattered.
2. Add cereal and stir until it thickens.
3, pour the egg liquid, and wait for the pot to eat.
3.cheese sandwich
Ingredients: 2 slices of bread, cheese 1 slice, ham 1 slice, and appropriate amount of thousand island sauce.
Exercise:
1, cut off the hard edge of the bread.
Sandwich cheese and ham between two pieces of bread.
3. Spread Thousand Island Sauce between sliced bread, cheese and ham.
Nutrition Note: Cheese is the essence of concentrated milk, and 1 kg cheese is equal to the essence of concentrated milk. Cheese is rich in protein, B vitamins, calcium and various micronutrients beneficial to human body. It is the most nutritious dairy product. Cheese is suitable for children and adolescents, pregnant women, menopausal women and people who need to replenish their physical strength.
4.tomato and sardine balls
Ingredients: sardines 150g, eggs 30g, starch 15g, vegetable oil, chopped tomatoes, stock and tomato sauce.
Exercise:
1. Wash the sardines, peel them, remove the thorns, and grind them in a bowl.
2. Add eggs and starch, mix well, make meatballs, and fry in the oil pan.
3. Cook the tomatoes in the stock, add ketchup to taste, and then cook the fried meatballs in the stock.
5, cabbage and egg soup
Ingredients: 50 grams of Chinese cabbage, 25 grams of eggs, broth, salt.
Exercise:
1, wash the cabbage and cut into sections, and break the eggs.
2. Boil the broth with appropriate amount of water, add Chinese cabbage and a little salt, cook for a while after the water boils, pour in the egg liquid, and serve after the water boils.
6. Fried tribute with shredded pork
Raw materials: 25g lean pork, tribute 100g, oil, salt, onion, ginger and starch.
Exercise:
1. Wash the tribute and cut it into sections. Cut the pork into small pieces, grab it in water starch and grab it evenly with some salt.
2, the pot is hot, put the oil, put the onion, stir-fry the ginger, stir-fry the shredded pork, and serve the meat after it changes color.
3. Put the oil in the pot, add the tribute and stir fry, and add a little salt to stir fry. When it's almost done, add the shredded pork and stir-fry until it's done.
7. Lotus root and pig bone soup
Ingredients: lotus root 30g, pig bone 100g, 5-6 red dates, ginger, pepper and salt.
Exercise:
1, wash pig bones, add ginger, pepper and salt to stew. Wash lotus root and cut into thin slices.
2. Put the lotus root and red dates into the soup and stew until cooked.
Cooking notes: Lotus roots are divided into red lotus and white lotus, and the lotus roots of white lotus are long and white! Red lotus and lotus root are short and red in color! White lotus can be cool and crisp! Red lotus is suitable for stewing soup. It tastes sweet! Pay attention to the choice of red lotus when using lotus root to stew soup.
8. Braised small yellow croaker with scallion
Ingredients: 1 small yellow croaker, 20g of carrot, lentil and celery, and appropriate amount of butter and salt.
Exercise:
1. Cut the washed fish from the abdomen and coat it with a thin layer of salt.
2. Put the pot on the fire, add butter to melt, wash the vegetables, shred them into the fish belly, and then simmer in the pot until cooked.
9. Fried spinach with eggs
Ingredients: egg 25g, spinach 100g, oil, salt, onion and ginger.
Exercise:
1, spinach washed and chopped. The eggs are broken and scattered.
2, the pot is hot, put oil, add eggs and salt, stir fry.
3, put a small amount of oil in the pot, add onion and ginger to stir fry, then add spinach, add fried eggs when it is almost cooked, stir fry a few times to eat.
Nutrition precautions: Spinach contains carotenoids, and eggs contain vitamin A, which protects eyesight in a balanced way. Spinach also contains folic acid, which can improve the absorption rate of vitamin B 12 in eggs when eaten together.
Precautions in cooking: Spinach contains oxalic acid, which will hinder the absorption of calcium by human body. After such treatment, oxalic acid in spinach can be removed, and spinach is not easy to have astringency.
10, shredded pork soup with mixed vegetables on chicken rack
Ingredients: 1 chicken rack, 20g of rape, 20g of cabbage and 20g of purple cabbage, and appropriate amount of onion, ginger and pepper.
Exercise:
1. Wash raw materials, cut onions, slice ginger and shred vegetables.
2. Put the chicken rack into the pot, submerge the chicken rack with water, add onion, ginger slices and a little pepper to cook. Skim the oil and add some salt.
3. Add shredded vegetables and cook until soft.
Nutritional considerations: Chinese cabbage contains antioxidant nutrients, which can resist aging, improve human immunity, stimulate appetite, promote digestion and prevent constipation. Children can increase their appetite, and parents and grandparents can improve their resistance and delay aging. It is a vegetable suitable for the whole family.
1 1, there is no hamburger.
Ingredients: minced beef 400g, minced onion 15g, 3 tbsp cream, bread flour 120g, eggs 1 piece, 50g salad oil, salt and pepper.
Exercise:
1, take 1 deep dish, add cream and onion powder, bake in microwave oven for 3 minutes, and then mix in bread flour for later use.
2. Add the eggs into the minced beef and stir well, then add the roasted minced onion, salt and pepper. After mixing well, make 6 patties.
3. Add salad oil to the baking tray, preheat at high speed for 5 minutes, add beef patties, fry at high speed for 2 minutes, turn over and bake at high speed for 2 minutes.
12, mushroom cream stew
Ingredients: 500g of rape, 25g of celery, half a cup of yogurt, 2/3 cups of mushroom cream soup, salt, pepper, butter or vegetable oil.
Exercise:
1. Wash rape and celery, and cut celery into filaments. Cook rape with boiling water, cut into small pieces and mix well with shredded celery.
2. Mix mushroom cream soup with yogurt, oil, salt and pepper to make seasoning.
3. Mix the vegetables and seasonings evenly, and stew in a pot for 10~ 15 minutes.
Nutrition Precautions: This dish can also be directly fried with mushrooms. Rape contains plant hormones, which can increase the formation of enzymes and repel carcinogens; Lentinus edodes can replenish liver blood, reduce blood lipid and enhance human immunity. Rape and mushrooms can promote intestinal metabolism, reduce body fat accumulation and prevent cancer, which can be eaten by the whole family.
13, fried chicken
Ingredients: 250g skinless boneless chicken, 50g steamed vegetables (green peppers and carrots), minced garlic, Jiang Mo, soy sauce 1 tablespoon, peanut oil, sesame oil and starch 1 tablespoon.
Exercise:
1. Wash the chicken, slice it and size it with starch. Mix minced garlic, Jiang Mo, soy sauce, sesame oil and water in a small bowl to make seasoning.
2. Add peanut oil to the pot. When the oil is hot, add the chicken slices and stir-fry until cooked. Take out the chicken.
3. Add peanut oil to the pot, add vegetables and stir-fry for about 1 min, add chicken slices and seasonings, and stir-fry over low heat until cooked.
14, dried seaweed and wax gourd
Ingredients: 250g wax gourd, seaweed 1 teaspoon, oil 1 tablespoon, Jamlom salt.
Exercise:
1. Wash the wax gourd, peel it, remove the pulp and cut it into small pieces. Wash the shrimps with boiling water.
2. Put oil in the pot, heat it, add wax gourd slices, stir-fry until half cooked, add shrimp and salt, stir-fry evenly, add a little water, and cook until wax gourd becomes soft and tasty.
Nutrition precautions: wax gourd contains a lot of sugar, vitamins and minerals. Wax gourd also contains propanol diacid, which has a good effect on preventing people from getting fat and improving their physical fitness. Children often eat, which can not only increase nutrition, but also prevent excessive weight gain.
Cooking notes: wax gourd can be fried or made into soup. When the melon and meat are boiled together, the melon must be put in the back and simmered slowly to prevent the melon from being overcooked.