100 home-cooked recipes for pregnant women, how to make them more nutritious and delicious?
Aspect 1: Choose nutritious ingredients
Pregnant women need to eat more nutrients such as protein, calcium, iron, and folic acid. Therefore, choosing the right ingredients is key to making nutritious and delicious dishes. For example, eating a variety of vegetables can ensure that pregnant women get enough vitamins, minerals and fiber. In addition, you can choose protein-rich ingredients, such as chicken, beef, fish, beans, etc., to ensure that pregnant women consume enough protein.
1. Kung Pao Chicken
Cut the chicken breast into small pieces, add pepper powder, cooking wine, soy sauce, starch, and minced ginger and marinate for 20 minutes. Put oil in the pot, add chili granules and Sichuan peppercorns and stir-fry until fragrant, add onion, ginger and garlic and stir-fry, add marinated chicken and stir-fry until cooked, add light soy sauce, sugar, vinegar, salt, chicken essence and stir-fry evenly, finally Add fried peanuts.
2. Tomato and Beef Brisket Soup
Cut the washed beef brisket into pieces, blanch it and remove it and set aside. Chop the tomatoes and set aside. Put oil in the pot, add ginger and garlic and stir-fry until fragrant, add beef brisket pieces and stir-fry. Add cooking wine, light soy sauce, dark soy sauce, rock sugar, star anise, and bay leaves and stir-fry until evenly mixed. Add water, bring to a boil, then turn to low heat and heat for 3 hours. Finally, add chopped tomatoes and cook until softened.
3. Purple potato and taro paste
Steam the purple sweet potato and taro and peel them. Use a spoon to press the purple sweet potato and taro puree into a fine paste, add sugar, milk, and butter, mix well, and beat with a mixer until smooth.
Aspect 2: Match various ingredients in appropriate amounts
Dishes need to be paired with various ingredients in appropriate amounts to achieve a balanced diet. For pregnant women, the combination breaks the monotony of simple ingredients and also increases the source of other nutrients. For example, the combination of beans and grains can provide pregnant women with sufficient protein and dietary fiber.
1. Purple potato and red bean paste
Soak the red beans for 4 hours, cook over low heat for 20 minutes, then add the purple potatoes and cook until soft, add the sugar and mix well. Mix the mashed red beans and purple sweet potatoes together, stir into a fine paste and serve.
2. Stir-fried vermicelli with meatballs and vegetables
Put the pork filling into a bowl, add minced green onion, minced ginger, cooking wine, salt, pepper, and starch and mix well to make meatballs. Pour oil into the pot, add minced garlic and stir-fry until fragrant, add onions and carrots and stir-fry. Add water, chicken essence and meatballs and simmer for 10 minutes. Add vermicelli and cook until soft, add salt and pepper, stir-fry evenly.
3. Fried noodles with tomatoes and eggs
The noodles are cooked and set aside. Put oil in the pot, add eggs and stir-fry. Add diced tomatoes and stir-fry until cooked, add diced tofu and stir-fry. Finally, add the cooked noodles, add salt, chicken essence, and pepper and stir-fry evenly.
Aspect 3: Choose healthy cooking methods
While making delicious dishes, you also need to pay attention to the choice of cooking methods. Steaming, sautéing, boiling, and roasting are all ways to create nutritious dishes. Minimize the use of high-fat cooking methods such as deep-frying to avoid pregnant women consuming too many calories and unhealthy fats.
1. Stir-fried cabbage and mushrooms
Cut the washed cabbage into strips and slice the fresh mushrooms. Add oil to the pot, add ginger and garlic and stir-fry until fragrant. Add cabbage and stir-fry. Add fresh mushrooms, cooking wine, salt, chicken essence, stir-fry, and finally add a little light soy sauce.
2. Stir-fried mutton with green onions
Cut the mutton into slices and marinate with cooking wine, salt, pepper and minced ginger. Add oil to the pot, add chopped green onion and stir-fry until fragrant, add marinated mutton and stir-fry until it changes color. Add a little light soy sauce, white pepper and chicken essence, stir-fry evenly.
3. Garlic Broccoli
Cut the washed broccoli into small florets, blanch it in boiling water and cook, drain the water and set aside. Pour oil into the pot, add minced garlic and stir-fry until fragrant, add broccoli flowers and stir-fry. Add salt, pepper and chicken essence and stir-fry evenly.
Aspect 4: Pay attention to pregnant women’s dietary hygiene and balanced diet
When making home-cooked meals for pregnant women, special attention needs to be paid to food safety and hygiene issues. When handling food, it is necessary to carefully clean and handle it to avoid the appearance of residual harmful substances in the food. In addition, in order to ensure the hygienic quality of food, the freshness and quality of ingredients must be strictly controlled to protect the health of pregnant women.
1. Celery and pork belly soup
Clean the pork belly, blanch it in boiling water, and marinate it with salt and wine. Pour oil into the pot, add ginger and garlic and saute until fragrant. Add washed celery and cook, then add cooked pork belly, add salt and chicken essence.
2. Purple sweet potato cake
Steam purple sweet potato, peel and press into puree, add sugar, oil, starch and egg yolk and mix well. After the egg whites are beaten, add white vinegar and continue to beat until wet peaks form. Add the batter evenly and stir until there are no particles. Pour the batter into the cake batter and mix evenly using the cutting and mixing method. Preheat the oven, pour the cake batter into the baking mold, bake it in the oven at 180 degrees for 25 minutes.
3. Fried rice with green pepper, mushroom and shredded pork
Wash and shred the green peppers and mushrooms, and cut the lean meat into shreds. Put oil in the pot, add ginger and garlic and stir-fry until fragrant, add shredded lean meat and stir-fry until it changes color, add green pepper and shredded mushrooms and stir-fry. Add salt, pepper, chicken essence, finally add rice and stir-fry evenly.
Summary
There are 100 home-cooked recipes for pregnant women, which are based on nutritious ingredients, mix various ingredients in appropriate amounts, choose healthy cooking methods, and pay attention to dietary hygiene and balanced diet for pregnant women. Thus, nutritious and delicious home-cooked dishes can be produced to meet the nutritional needs of pregnant women.
