How to prepare a well-balanced diet for expectant mothers? Even if you are not an expert in cooking, you can still quickly prepare a meal with rich and nutritious dishes with the help of semi-prepared ingredients from the supermarket.
Beef and Broccoli in Sauce
Ingredients: 100g beef, 1 broccoli, tomato sauce to taste
Instructions:
Cut the beef into slices and break the broccoli into small pieces;
Bring water to a boil in a pot and blanch the sliced beef for a moment, then remove it;
Put the broccoli into the boiling water that was used to blanch the beef, add a pinch of salt, blanch it until cooked, then remove and drain;
Arrange the broccoli in the middle of a plate, then place the blanched beef slices on top;
Drizzle with a little tomato sauce.
Dietitian's comment: Beef in sauce contains various nutrients that are beneficial for expectant mothers. However, the pre-cooked beef available in supermarkets is generally too salty to be consumed directly. By blanching it in boiling water before eating, you can reduce the intake of salt and oil, ensuring the absorption of nutrients, achieving multiple benefits at once.
Sesame Oil Bok Choy
Ingredients: 4 heads of bok choy, 2 tablespoons of sesame oil, 1g of salt
Instructions:
Wash the bok choy and cut it into approximately 5cm long pieces;
Add a little salt to the sesame oil, then dilute and mix it with water;
Spread the bok choy on a plate and pour the sesame oil mixture over it, then mix well.
Dietitian's comment: Bok choy is rich in vitamins, while sesame oil is very high in iron, containing twice as much iron as pork liver and six times as much iron as egg yolks, and its calcium content is second only to shrimp skins. Eating it together with bok choy as a cold dish will not only increase the appetite of expectant mothers but also provide the necessary nutrients during pregnancy.
Cheese Hand Roll
Ingredients: 1 sheet of seaweed and cheese, 1 leaf of lettuce, 1/2 tomato, salad dressing to taste
Instructions:
Wash and tear the lettuce; wash the tomato and slice it;
Place the seaweed on a flat surface, then arrange the cheese, lettuce, and tomato slices on top;
Drizzle with salad dressing and roll it up.
Dietitian's comment: Both seaweed and cheese are rich in calcium, although cheese is high in salt. If expectant mothers have high blood pressure or edema, it is best to limit their consumption.
Fresh Shrimp Seafood Rice
Ingredients: 6 fresh shrimps, 200g diced carrots, 100g peas, 1 bowl of fresh rice, 2 eggs, 205g baby bok choy, 1g of salt, cooking oil to taste
Instructions:
Wash the shrimps, remove the shells and heads, and pat them dry; wash and cut the baby bok choy into sections;
Bring water to a boil in a pot and blanch the diced carrots and peas for a moment;
Heat a wok with a little oil until it reaches medium heat, then add the shrimps. Fry them on low heat until cooked, then remove them;
Using the remaining oil in the wok, add a little more oil and then add the baby bok choy, diced carrots, and peas. Stir-fry briefly, then add a little Lee Kum Kee sauce and remove from heat;
Fry the eggs into omelettes;
Put a bowl of rice into a dish, add the stir-fried baby bok choy, diced carrots, and peas, and mix well;
Arrange the fried shrimps and omelettes on top.
Dietitian's comment: It looks appetizing and delicious, just looking at it makes your mouth water. It is also rich in nutrients, suitable for expectant mothers to supplement their nutrition.
