能用一碗热腾腾的营养汤来结束一天就再美妙不过了。

汤是中国人日常饮食的重要部分。一家几代人都会饮用营养丰富的汤，他们还自己制作美味的菜肴，或者将汤和米饭与菜肴进行完美搭配。

健康的肉汤制作简单，其口感和风味令人留恋。在炉子上煮熟后全家就可轻松地享用肉汤，或者在早上将食材放入慢炖锅中炖煮数小时，下班回家后就可享用美味的肉汤。

我们分享3种受欢迎的中国汤食谱，只需现成的食材就可满足热汤爱好者的需求，还能为您的家人提供营养。对于一岁以下的儿童，有些父母更倾向于给他们喂食未加盐的汤，所以您可以自行选择是否加盐。根据您家人的喜好，可使用鸡肉或猪肉。让我们一起喝汤吧！

莲藕排骨汤食谱

莲藕排骨汤食谱

食用：2-3次

配料：

• 2升水
• 300克排骨、或鸡骨和/或鸡胸肉
• 250克莲藕，去皮切片
• 5个红枣，洗净切开
• 2个蜜枣，洗净切开
• 1罐卤花生或干花生（可自行选择，如果孩子对花生过敏请避免使用）
• 扇贝干（可自行选择，如果孩子对海鲜过敏请避免使用）
• 加盐调味

步骤：

1. 洗净排骨放入沸水中焯一下，去除浮渣，然后捞起放置一旁。
2. 在锅中加入水、蜜枣、红枣、莲藕、焯过的排骨，将其煮沸。待煮沸后，调至小火慢炖约5-2小时。
3. 加入花生和盐后即可食用。

营养价值：

莲藕中含有人体必需的矿物质，如铁、纤维、维生素B和维生素C，这些矿物质可提高免疫力和消化能力，有助于缓解便秘和提高能量。

菠菜蛋花汤食谱

菠菜蛋花汤食谱

食用：2-3次

配料：

• 2升水
• 50克江鱼仔（凤尾鱼干）
• 200克嫩菠菜
• 3个鸡蛋，充分搅匀
• 1瓣大蒜，切碎
• 1个大黄洋葱，切碎
• 1汤匙枸杞（自行选择）
• 加盐调味

步骤：

1. 将水煮沸后加入江鱼仔，待其沸腾后慢煮30-45分钟，然后取出江鱼仔。
2. 加入菠菜、大蒜和枸杞，煮至菠菜开始枯萎。
3. 将其混合搅拌均匀，然后小心倒入鸡蛋，倒入的同时进行搅拌。鸡蛋在汤内煮熟后成丝状。如果需要，可以加盐调味。

营养价值：

江鱼仔富含钙和蛋白质，这是强健骨骼、牙齿和健康的细胞功能所必需的营养物质。江鱼仔还能促进铁和健康多元不饱和脂肪（ω-3脂肪酸）的吸收，多元不饱和脂肪对健康的红细胞以及大脑和眼睛的发育至关重要。大力水手最喜欢的菠菜中除了含有铁和蛋白质外，还含有烟酸、锌和维生素A、C、E和K，这些都是促进心脏、皮肤和头发健康的重要营养物质。

玉米胡萝卜土豆排骨汤食谱

玉米胡萝卜土豆排骨汤食谱

食用：2-3次

配料：

• 250克排骨、鸡骨或鸡胸肉
• 2升水
• 2根玉米，切成块状
• 2-3个中等大小的土豆，去皮切块
• 1个大黄洋葱，切碎
• 2根胡萝卜，去皮切块
• 2根芹菜茎，切成薄片
• 1个西红柿，切成楔形
• 4瓣大蒜
• 加盐调味

步骤：

1. 洗净排骨放入沸水中焯一下，去除浮渣，然后捞起放置一旁。
2. 在锅中加入水和所有材料（盐除外）并煮沸。待其煮沸后再用小火煮40-50分钟。最后用盐调味。

营养价值：

玉米、胡萝卜、土豆、芹菜和西红柿中富含黄酮类化合物、抗氧化剂、维生素A、维生素B6、维生素C、钾和纤维，这些营养物质有助于保护我们的身体免受感染，促进我们神经系统以及新陈代谢的健康。

许多家庭都非常喜欢这些自制的中式汤，不仅制作方法简单快捷，而且营养丰富，对儿童尤为有益。喝汤可以很好地满足当天的液体摄入量，因此我们可以通过优良饮食来培养全球健康宝宝。

您家最爱哪些汤？与我们分享吧！

Nothing quite beats a comforting bowl of hot nutritious soup to end the day.

For the Chinese, soups are often a part of their daily meals. Bowls of nutritious goodness are served up over generations and they make a delicious dish on its own, or as a perfect complement to rice and dishes.

Healthy broths are easy to prepare, and they pack a punch of flavour and taste to tease the palates. Families can easily enjoy soups by cooking them over the stove, or simply putting the ingredients into a slow cooker in the morning, and return home to soup that has been simmered for hours.

Using readily available ingredients, we share 3 popular Chinese soup recipes to delight soup lovers, while nourishing your family’s health. For children under one, some parents prefer to serve soups sans salt, so salt to taste is optional. Feel free to substitute pork with chicken according to your family’s preference. Bowls up and enjoy!

Lotus Root Pork Ribs Soup Recipe

Lotus Root Pork Ribs Soup Recipe

Serves: 2-3

Ingredients:

• 2 litres water
• 300g pork ribs, or, chicken bones and/or breast
• 250g lotus root, peeled and sliced
• 5 red dates, washed and slit
• 2 honey dates, washed and slit
• 1 can braised peanuts, or peanuts from the dried goods section (optional, or if child has peanut allergy)
• Dried scallops (optional, or if child has seafood allergy)
• Salt to taste

Steps:

1. Clean pork ribs and blanch in boiling water to remove scum. Remove and set aside.
2. In a pot, add water, honey dates, red dates, lotus root, blanched pork ribs and bring to boil. Once boiling, reduce flame to low fire and simmer for about 1.5 – 2 hours.
3. Add peanuts and salt, and serve.

Nutritional Benefits:
Lotus roots are loaded with essential minerals such as iron, fibre, Vitamin B and Vitamin C. They are believed to improve immunity and digestion, helps in constipation and boosts energy levels.

Spinach Egg Drop Soup Recipe

Spinach Egg Drop Soup Recipe

Serves: 2-3

Ingredients:

• 2 litres water
• 50g ikan bilis (dried anchovies)
• 200g baby spinach
• 3 well beaten eggs
• 1 clove garlic, minced
• 1 large yellow onion, chopped
• 1tbsp wolfberries (optional)
• Salt to taste

Steps:

1. Bring water to boil and add ikan bilis to prepare broth. Boil and simmer for 30-45mins, and remove ikan bilis.
2. Add spinach, garlic and wolfberries and cook until the spinach begins to wilt.
3. Stir the mixture and allow broth to swirl, then carefully pour in the eggs, while stirring the broth. The eggs will cook upon contact with the broth and create ribbons. Season to taste with salt, if necessary.

Nutritional Benefits:
Ikan bilis are high in calcium and proteins which are needed for strong bones, teeth and healthy cellular functions. These little fish also boost iron and healthy polyunsaturated fats (omega-3 fatty acids) which are essential for healthy red blood cells, as well as brain and eye development. In addition to iron and proteins, Popeye’s favourite spinach is packed with niacin, zinc and Vitamins A, C, E and K, important nutrients to support heart health and promote healthy skin and hair.

Corn Carrot Potato Soup Recipe

Corn Carrot Potato Soup Recipe

Serves: 2-3

Ingredients:

• 250 grams pork ribs, or, chicken bones and/or breast
• 2 litres water
• 2 corn cobs, cut to chunks
• 2-3 medium-sized potatoes, peeled and cut to chunks
• 1 large yellow onion, chopped
• 2 carrots, peeled and cut to chunks
• 2 stalks celery, sliced thinly
• 1 tomato, sliced to wedges
• 4 cloves garlic
• Salt, to taste

Steps:

1. Clean pork ribs and blanch in boiling water to remove scum. Remove and set aside.
2. In a pot, add water and all ingredients (except salt) and bring to boil. Once boiling, simmer over low fire for another 40-50 mins. Season to taste with salt.

Nutritional Benefits:
Corn, carrots, potatoes, celery and tomatoes are brimming with flavonoids, antioxidants, and are excellent sources of Vitamin A, Vitamin B6, Vitamin C, potassium and fibre. They help to protect our body from infections, support our nervous system and keep our metabolism healthy.

These homemade Chinese soup recipes are favourites with many families for their quick and easy preparation methods, and hearty nutritional benefits especially for children. Soups are also a brilliant way of meeting the day’s fluid intake as we raise healthy, world-ready children by eating well.

What are some of your family’s favourite soups? Do share them too!