Expecting mothers are most susceptible to calcium deficiency during pregnancy. Paying more attention to daily diet is very beneficial for calcium supplementation, and everyone might as well give it a try.
1. Breakfast: Oatmeal Milk Pudding Ingredients: 50g of instant oatmeal, 200ml of milk. Method: Place the oatmeal in a lidded cup, pour in an appropriate amount of boiling water, cover and let it steep for 5 minutes. When drinking, add 200ml of hot milk. You can also add a large spoonful of roasted and crushed black sesame seeds when soaking the oatmeal. Comments: Among staple foods, oatmeal has the highest calcium content. Consuming it with milk and black sesame can be very effective for calcium supplementation. For a rich breakfast, you can also eat high-calcium foods like sesame paste, marinated eggs, whole wheat bread, etc., and change the combinations frequently.
2. Lunch: Wood Ear Stir-fry with Egg and Shrimp Skin Soup Wood Ear Stir-fry Ingredients: 100g of lean pork shreds, 1 egg, 30g of dried black fungus, 30g of daylily lily. Method: First, stir-fry the egg separately, then stir-fry the pork shreds. Before stir-frying, marinate the pork shreds with light soy sauce and MSG. When stir-frying, mix in a little sweet potato starch slurry. Then, heat oil, add chopped green onions and ginger, and stir-fry the soaked black fungus and daylily lily. Finally, add salt, chicken essence, and the scrambled egg and pork shreds, stir-fry a few times and serve. When stir-frying daylily lily, you can add a little water to prevent the dish from being too dry. Shrimp Skin Soup Ingredients: Dried shrimp skin, seaweed, winter melon, tomato, etc., as needed. Method: Add one or two bowls of water to a pot and turn on the heat. Put the shrimp skin and seaweed into the pot, and add one or two other vegetables according to your preference, such as winter melon, cucumber, tomato, or spinach. If you've consumed little protein for lunch, you can whisk an egg and pour it into the pot. Comments: Shrimp skin and seaweed are rich in calcium. Regular consumption is very helpful in preventing calcium deficiency. However, when cooking these dishes, try to use as little oil as possible. For example, when making the Wood Ear Stir-fry which requires three stir-frying sessions, you can heat the remaining oil in the wok after the pork shreds are done, and then stir-fry the black fungus, etc.
3. Dinner: Preserved Egg and Silken Tofu Ingredients: 250g of silken tofu, 1 lead-free preserved egg. Method: Cut the silken tofu into small cubes with a small knife, heat in a microwave on high for 3 minutes, take out, sprinkle with chopped preserved egg, and drizzle with light soy sauce and sesame oil. Comments: This dish has a fresh flavor, is high in calcium, and is simple to make.