為食起革命 FRD 2015:爽脆包包 SQUASH IT SANDWICH



製作時間 40 分鐘 Mins | Serves 4 人份

這是色彩鮮豔、美味又好玩的親子食譜,你可以隨意轉用其他的麵包配搭亦可以作沙律食用。This is colourful, seriously tasty and fun to make. Swap the roll for another type of bread, if you like, or leave it out altogether and eat it as a salad.

Bread knife, Chopping board, Regular eating knife, Large bowl, Teaspoon, Clean tea towel, Rolling pin, Tablespoon, Scissors

材料 Ingredients

4  seeded wholegrain rolls 全麥種子麵包
4  radishes 櫻桃蘿蔔
5cm  piece of cucumber 青瓜
1⁄2 a small carrot 細甘筍
1⁄2 a small apple (core removed) 細蘋果 (去心)
1 tablespoon balsamic vinegar 義大利香醋
1 tablespoon extra virgin olive oil  特級初榨橄欖油
4 sprigs of fresh soft herbs, such as dill, flat-leaf parsley or basil or 2 sprigs of fresh mint 新鮮的香草,如蒔蘿、義大利扁葉香芹或羅勒或兩小枝薄荷
1⁄2 a punnet or 1 handful of salad cress or sprouting herbs 水芹或發芽中的芽苗菜
1 handful of fresh podded peas 新鮮的豆
1 tablespoon sunflower seeds  葵花籽
2 tablespoons quality cottage cheese or cream cheese 茅屋芝士或忌廉芝士
2 tablespoons quality houmous 鷹嘴豆


1.On a chopping board, carefully halve the rolls across the middle using a bread knife, to give you a top and a base for each sandwich. Put to one side.
在粘板上用麵包刀將種子全麥卷一分為二,作為三文治的底和面, 再放在一邊備用。

2.Using an eating knife, cut each radish in half lengthways, then slice each radish half into 3 pieces and place into a large bowl.

3. Cut the cucumber in half lengthways, scoop out the watery seeds** with a teaspoon and discard.

** When you drink tap water, you can add the watery seeds into the your glass to add some freshness 青瓜籽可放入常溫清水中,增加清新味道

4. Slice each cucumber half into 4 pieces, then add to the bowl.

5. Trim the carrot, then cut into 8 even-sized pieces and add to the bowl.

6. Click apart the cauliflower florets and place into the bowl with the stalks.

7. Pull out the pepper’s stalk, tearing out the core, then discard.

8. Scoop out the seeds and white pith with a teaspoon, then discard.

9. Cut the pepper into 4 slices, then cut each slice into 4 pieces. Add the pieces to the bowl.

10. Place the apple half, flat-side down, on the board.

11. Cut the apple into 6 even-sized pieces, then add to the bowl

12. Place a clean tea towel onto the chopping board and place the vegetables and chopped apple in a pile in the middle.

13. Fold over each corner of the tea towel so your ingredients are wrapped up like a parcel – make sure there are no gaps to stop the vegetables from escaping.

14. Carefully crush and squash the vegetables with a rolling pin until broken down into little pieces.

15. Open up the parcel – if your pieces are still too big, wrap it back up and crush and squash again.
打開包裹,若發現食材的大小過大,就把包裹包好, 再壓碎食材。

16. Measure the balsamic vinegar and extra virgin olive oil into the empty bowl to make your dressing.

17. Pick the herb leaves, discarding the stalks.

18. Tear the leaves into small pieces, adding them to the bowl as you go.

19. Using scissors, snip the cress or sprouting herbs into the bowl.

20. Add the peas and sunflower seeds to the bowl.

21. Add the squashed vegetables to the bowl, then using the tips of your fingers, carefully toss them in the dressing so they’re nicely coated.

22. Spread the base of each roll with the cottage or cream cheese.

23. Spread the soft side of each top with the houmous.

24. Equally divide the vegetable mixture between the base of each roll.

25. Place the lids on top, houmous-side down, press lightly, then tuck in!


Kcal 463.5
Fat (g) 21.9
Sat fat (g) 4.3
Protein (g) 17.1
Carbs (g) 46.9
Sugar (g) 19.7

“When Beetroot is in season, I like to add it to this recipe for extra colour and flavour. Feel free to swap in your own favourite seasonal veg – just make sure it has a bit of crunch!”

「當紅菜頭當造 (合時),我會增加這個食材令菜或更色彩鮮豔、味道更豐富。你也可以加入其他當造的蔬菜,只要記著加一些有爽脆口感的。」

Source: foodrevolutionday.com

Special Thanks to Laura Chung for the Chinese Translation

親子Play Kitchen 食譜:香煎檸檬魚塊伴有機蔬果蓉


請 click 圖放大 Please click above image to view the recipe

食譜由為食起革命大使陳嘉惠小姐提供 This Recipe is designed by Ms Beatrice Chan

有關《親子Play Kitchen  ─教出識煮惜食的孩子

藍莓班戟 One-cup pancakes with blueberries

one-cup pancake with blueberries


  • 1 large free-range egg
  • 1 cup of self-raising flour
  • 1 cup of milk
  • sea salt


  • 200 g blueberries
  • olive oil
  • 4 tablespoons natural yoghurt


  • 1隻大雞蛋
  • 1杯自發麵粉
  • 1杯牛奶
  • 海鹽


  • 200克藍莓
  • 橄欖油
  • 4湯匙天然乳酪

Method 做法

  1. To make the batter, crack the egg into a large mixing bowl.將一隻雞蛋打入大碗內製作麵糊。
  2. Add the flour, milk and a tiny pinch of sea salt.加入麵粉、牛奶和少許海鹽。
  3. Whisk everything together until you have a lovely, smooth batter.將所在材料打勻至質感幼滑。
  4. Fold through the blueberries, if using.隨你喜好加入藍苺。
  5. Put a large frying pan on a medium heat and after a minute or so, add ½ tablespoon of oil.把平底煎鍋中火加熱一分鐘,再加入半湯匙油
  6. Carefully tilt the pan to spread the oil out evenly.小心地傾斜煎鍋,使油均勻覆蓋鍋面。
  7. Add a few ladles of batter to the pan, leaving enough space between each one so they have room to spread out slightly – each ladleful will make one pancake, and you’ll need to cook them in batches.在煎鍋上加入幾勺麵糊,並在麵糊間預留空位讓麵糊散開— 每勺麵糊會做出一塊班戟,故你需要分開幾次煎。
  8. Cook the pancakes for 1 to 2 minutes, or until little bubbles appear on the surface and the bases are golden, then use a fish slice to carefully flip them over.把班戟加熱一至二分鐘至小氣泡出現在班戟面以及底部變黃,然後把班戟反轉。
  9. When the pancakes are golden on both sides, use a fish slice to transfer the pancakes to a plate.當班戟兩面都煎好,把它們放在碟上。
  10. Repeat steps 5 to 9 with the remaining batter, adding ½ tablespoon of oil to the pan between batches, if needed. 重複步驟5-9,並在製作每塊班戟之間適量加入半湯匙油。
  11. Serve the pancakes straight away, topped with a dollop of natural yoghurt, and some extra berries, if you like.將班戟上碟,上面撒上乳酪及藍莓。

Source: foodrevolutionday.com

Special Thanks to Laura Chung for the Chinese Translation