Vegetables in the form of spaghetti that your children will love
Good morning, happy parents, today we are going to include those foods that many times our children do not like at all, and they are vegetables, in this opportunity, the protagonist is the zucchini, this will draw attention to the dish, but first we will talk about little about this and its nutrients and the importance of consuming vegetables in daily meals.
Calories, fat and cholesterol
Zucchini has very few calories due to its high water content. A medium raw zucchini (196 g) with its skin contains only 31 calories, according to the "Self" magazine. That same zucchini has 0 g of fat and 0 mg of cholesterol. If you're trying to reduce your calorie, fat or cholesterol intake, zucchini is an excellent choice.
Carbohydrates, fiber and protein
"Self" reports that a medium-sized raw zucchini with its skin provides only 7 g of carbohydrates. Of those carbohydrates, 2 g are dietary fiber, which represents 9 percent of your recommended daily value of fiber. Another 3 g comes from sugars. Zucchini also contains 2 g of protein. Therefore, by consuming this vegetable you get the benefits of its fiber and its proteins.
Vitamins
A medium raw zucchini, including your skin, provides you with 56 percent of your recommended daily vitamin C value. It also offers 11 percent of your daily value of vitamin K, 16 percent of riboflavin, 21 percent of vitamin B-6 and 14 percent of folic acid. Other vitamins present in smaller amounts are vitamin A, vitamin E, thiamine, niacin and pantothenic acid.
Minerals
This green summer squash is particularly rich in the minerals potassium and manganese. A medium-sized zucchini with your skin provides you with 15 percent of your recommended daily value of potassium and 17 percent of manganese. It has 8 percent of your daily value of magnesium, 7 percent of phosphorus, 5 percent of copper and smaller amounts of calcium, iron, sodium, zinc and selenium.
Information extracted from:Source
This recipe that the Easy Cooking School brings you today is very complete, here we will include several vegetables, we already talked a little about the zucchini, now we are going to talk about the carrot.
The carrot is often said to help tan the skin and is good for the eyes, but beyond these effects, most mortals are unaware of the amount of benefits it brings to the body.
Steamed, boiled, raw, cooked, liquefied or simply fresh and snacks, the carrot is part of the group of foods with "promising effects" in the prevention of some types of cancer, according to the WHO in its report World Cancer Report 2014. Along with spinach and tomatoes, vegetables that also contain carotenoids, serve to prevent breast cancer.
Another report from the University of Newcastle (United Kingdom) says that if it is cooked whole and then chopped, contains 25% more falcarinol, a compound that protects the vegetable against fungal attack and in our body acts as a protector against the development of certain types of tumors.
It is one of the most produced vegetables in the world. Asia is the largest producer followed by Europe and the USA. In Spain, its consumption grew by 4% in 2013 compared to the previous year, according to data from the Ministry of Agriculture, Food and Environment. It is good news, because the habitual consumption of this vegetable contributes an important quantity of vitamins (A, B, C and E), minerals and antioxidant compounds and its caloric value is very low (100 grams equals about 33 kcal), points out Carmen García Torrent, Bachelor of Science and Technology of Food.
This expert highlights seven essential benefits of carrot consumption:
1- The aromas of the carrot stimulate the appetite.
2- Eating raw strengthens teeth and gums. Eating raw vegetables such as carrots improves oral blood flow and prevents bacteria from sticking to the teeth. In addition, fluoride, present in foods such as carrots, spinach or apples, is a fundamental mineral to keep tooth enamel in good condition and prevents the appearance of decay.
3- Helps fight constipation and stomach pain due to intoxication. Thanks to its high fiber content increases the amount of fecal matter and prevents constipation. In addition, it calms gastric discomfort and excess acidity due to mineral salts such as sodium, chlorine, potassium and B vitamins. Therefore, it is a highly recommended food if you have gastritis.
4- Due to its high water content, it is diuretic and helps the disintegration of kidney stones.
5- Rich in potassium and phosphorus, it is an excellent energizer for tired minds and nerve restoring.
6- Strengthens the nails and hair, to which it gives shine. Carrot stem cells are rich in beta-carotene, also called provitamin A, which in the body is transformed into retinol or Vitamin A. These compounds repair cells damaged by environmental effects, and thus strengthen and revitalize the nails and hair. Vitamin A helps in the production of sebum, beneficial for the scalp.
7- Improves the quality of breast milk. Beta-carotene and vitamin A improve the biological quality of breast milk, according to Mario García, doctor in Pharmacy and expert in Food Safety. The intake of beta carotene, minerals and enzymes of the carrot favor the healthy production of breast milk.
And besides all that, yes, the carrot is also good for the eyes. Behind that old recommendation hides the authentic essence of carrots. Beta-carotene are powerful protectants that prevent premature aging. They will not give us the sight of a bird, but they will protect our retina and prevent the appearance of cataracts. Daily carrot intake is especially recommended in cases of loss of visual acuity and twilight blindness (difficulty seeing at night or in low light). WHO considers that vitamin A deficiency is the most important cause of childhood blindness in developing countries.
Information extracted from:Source
STEP BY STEP OF THIS PREPARATION, VEGETABLE IN WHITE SAUCE
Once studied and learned the nutrients that in these vegetables we are going to give the children, then it is time to prepare this rich recipe, we will accompany it with a delicious white sauce made with natural yogurt and cream.
Ingredients:
- Zucchini
- Carrot
- Peppers
- Cabbage
- Ham
- Milk cream
- Parmesan
- Natural yogurt
The procedure is very simple and fast, the first thing is to clean all the legumes we are going to use very well, and cut them into thin strips like spaghetti.
We are going to prepare the sauce, then I leave you through the images, the procedure.
Now let's grill the vegetables, just place in a pan a spoonful of butter and place the zucchini first, and add the rest of the vegetables, let them cook for a few minutes.
I hope you have liked this class today, trusting that the Easy Cooking School, is helping them with their daily lives, how to make their children eat foods they did not like before, I am sure that their children will love Eat these vegetables bathed in white sauce.
I wait for you in the next opportunity, where I will dictate another healthy recipe for the whole family in general.
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