義大利雜菜湯 Minestrone soup

s_Minestrone soup

雜菜湯是一個人見人愛的營養菜餚,好好利用家中存有的蔬菜來煮雜菜湯。帕爾馬芝士是一種很好的調味,它提供豐富的鈣質有助強健骨骼。

Hearty and nutritious, minestrone soup is a tasty crowd-pleaser and is super easy to tweak according to the vegetables you have in the house. Parmesan is a great seasoning and, when used carefully, it’s a good source of calcium, which we need to maintain strong and healthy bones.

份量:8人份 Serves 8
烹調時間:1小時20分鐘 Cooking time: 1 hour 20 minutes

材料 Ingredients

1瓣蒜頭 1 clove of garlic
1個紅洋蔥 1 red onion
2個紅蘿蔔 2 carrots
2棵芹菜 2 sticks of celery
1個小胡瓜 1 courgette
1小棵韭蔥 1 small leek
1個大薯仔 1 large potato
1罐400克白腰豆 1 x 400g tin of cannellini beans
2件符合高動物福利標準生產的五花肉 2 rashers of higher-welfare smoked streaker bacon
橄欖油 Olive oil
½ 茶匙乾牛至葉 ½ teaspoon dried oregano
1棵新鮮月桂葉 1 fresh bay leaf
2罐400克聖女果 2 x 400g tins plum tomatoes
1升有機蔬菜湯 1 litre organic vegetable stock
1大撮時令蔬菜,例如皺葉甘藍, 羽衣甘藍,莙薘菜 1 large handful of seasonal greens, such as savoy cabbage, curly kale, chard
100克全麥意粉 100g wholemeal pasta
(如適用) ½ 束新鮮羅勒葉 Optional: ½ a bunch of fresh basil
帕爾馬芝士 Parmesan cheese

用具 equipment

2塊砧板 2 chopping boards
2把刀 2 knives
大碗 Large bowl
開罐器 Tin opener
Colander or sieve
有蓋大煲 Large saucepan with lid
木製湯匙 Wooden spoon
量匙 Measuring spoons
量杯 Measuring jug
擀麵杖 Rolling pin
刨絲器 Fine grater

做法 Method

  1. 剝開並切碎蒜頭及洋蔥,稍微切細蘿蔔,芹菜及小胡瓜,然後把蔬菜放進一個大碗。

Peel and finely chop the garlic and onion. Trim and roughly chop the carrots, celery and courgette, then add the vegetables to a large bowl.

  1. 切走韭蔥的頭尾部分,然後切成四份用水清洗,再切細成1cm的韭蔥片,並加入至大碗。

Cut the ends off the leeks, quarter them lengthways, wash them under running water, then cut into 1cm slices. Add to the bowl.

  1. 洗刷薯仔,然後把薯仔切粒。沖洗白腰豆備用。

Scrub and dice the potato. Drain the cannellini beans, then set aside.

  1. 把五花肉切成小條。

Finely slice the bacon.

  1. 加2湯匙油落鍋,用中火加熱。把五花肉煎2分鐘,直至呈金黃色。

Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon and fry gently for 2 minutes, or until golden.

  1. 加入蒜頭,洋蔥,蘿蔔,芹菜,小胡瓜,韭蔥,牛至葉和月桂葉,慢煮約15分鐘,直至蔬菜變軟身,間中攪拌。

Add the garlic, onion, carrots, celery, courgette, leek, oregano and bay and cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.

  1. 加入薯仔,白腰豆和聖女果,然後倒進蔬菜湯,攪拌至均勻,並用湯匙的背面壓碎蕃茄。

Add the potato, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, breaking up the tomatoes with the back of a spoon.

  1. 蓋上蓋子,慢煮至沸騰,然後熬約30分鐘,直至把薯仔煮熟。同一時間…

Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes, or until the potato is cooked through. Meanwhile…

  1. 掉走蔬菜的莖部,然後稍微切細。

Remove and discard any tough stalks bits from the greens, then roughly chop.

  1. 把意粉保留在包裝裡或用茶巾包住意粉,然後用擀麵杖把意粉壓成片狀。

Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.

  1. 要知道薯仔是否熟透,用刀刺進薯仔,若很容易刺穿就代表薯仔熟透。把蔬菜和意粉放進大煲,然後再煮若10分鐘,直至意粉煮至煙韌有嚼勁,即是軟身但帶有點韌性。

To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done. Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Try some just before the time is up to make sure you cook it perfectly.

  1. 如需要可灑上蔬菜湯或水來弄鬆意粉 。

Add a splash more stock or water to loosen, if needed.

  1. 可加入幾片羅勒葉然後攪拌。加入海鹽和黑胡椒調味,上碟前刨上帕爾馬芝士,與全麥麵包一起適用更佳。

Pick over the basil leaves (if using) and stir through. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan and a slice of wholemeal bread, if you like.

食物資訊 Information

白腰果常用於義大利菜來煮湯或沙律,製造堅果味的效果。白腰果是低升糖指數的食物,有助穩定血糖同時提供足夠的能量,對於糖尿病人亦有減低患上心血管疾病的作用。白腰果亦含豐富蛋白質,亦有抗氧化及清除體內毒素的作用。要注意生白腰果含毒素,必須長時間加熱才能使毒素分解,安全食用。

Cannellini beans are common in Italian cuisine for making soup and salad since it provides a firm and nutty texture. Cannellini is a low GI food, which means it can provide energy and at the same time maintain blood glucose level. It can prevent cardiovascular diseases especially for diabetes patients. Cannellini have high contents of protein. It is a good antioxidant and detoxify agent. Be aware that raw cannellini is toxic. It is only after undergoing prolonged heating the toxic will be released and safe to eat.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan

蕃茄醬意粉Classic Tomato Spaghetti

S_tomato spaghetti

這是一個很好的週中食譜。你亦可以加入其他材料使你的蕃茄醬變得更特別,例如加入菠菜,火箭菜,新鮮或冷藏豌豆。

This is a fantastic midweek meal. Once you’ve made this a few times you can add other simple ingredients, such as baby spinach, chopped rocket leaves, or fresh or frozen peas, to your basic tomato sauce to completely transform it.

份量:6人份 Serves 6
烹調時間:50分鐘 Cooking time: 50 minutes

材料 Ingredients

1束新鮮羅勒 1 bunch of fresh basil
1個洋蔥 1 medium onion
2瓣蒜頭 2 cloves of garlic
1公斤熟蕃茄

或2罐400克切粒蕃茄

1kg ripe tomatoes

or 2 x 400g tins of chopped tomatoes

橄欖油 Olive oil
1湯匙紅酒或義大利香醋 1 tablespoon red wine or balsamic vinegar
480克全麥乾意粉 480g dried wholewheat spaghetti
15克帕爾馬芝士 15g Parmesan cheese

用具 Equipment

砧板 Chopping board
Knife
大平底鍋 Large saucepan
量匙 Measuring spoons
木製湯匙 Wooden spoon
Large pot
湯杓 Ladle
Colander
鉗子 Tongs
刨絲器 Fine grater

做法 Methods

  1. 摘下羅勒葉 (預留幾塊小葉作裝飾),稍微切細餘下的葉子,及細切莖部。

Pick the basil leaves (reserving a few baby leaves to garnish), then roughly chop the remaining leaves and finely chop the stalks.

  1. 剝開並仔細剁碎洋蔥及蒜頭。把新鮮蕃茄切開一半然後稍微切細,或打開罐頭蕃茄。

Peel and finely slice the onion and garlic. If using fresh, cut the tomatoes in half, then roughly chop them or open the tins of tomatoes.

  1. 用中火預熱平底鍋並加入1湯匙油及洋蔥,煮約7分鐘,直至洋蔥變軟身及淺金黃色。

Put a saucepan on a medium heat and add 1 tablespoon of oil and the onion, then cook for around 7 minutes, or until soft and lightly golden.

  1. 加入蒜頭和羅勒莖部煮幾分鐘,然後加入新鮮或罐頭蕃茄和香醋。

Stir in the garlic and basil stalks for a few minutes, then add the fresh or tinned tomatoes and the vinegar.

  1. 加入一撮海鹽和黑胡椒調味,繼續烹調15分鐘並間中攪拌。

Season with a pinch of sea salt and black pepper, then continue cooking for around 15 minutes, stirring occasionally.

  1. 加入切碎的羅勒葉,把火力較低繼續烹調,同一時間…

Stir in the chopped basil leaves, then reduce to low and leave to tick away. Meanwhile…

  1. 把一大煲鹽水加熱至沸騰,然後加入意粉並根據包裝指示煮至煙韌有嚼勁,即是意粉軟身之如卻帶點韌性。

Bring a large pot of salted water up to the boil, then add the spaghetti and cook according to packet instructions – you want to cook your pasta until it is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Use the timings on the packet instructions as a guide, but try some just before the time is up to make sure it’s perfectly cooked.

  1. 當意粉煮至熟透,用湯杓把意粉取出並用篩隔走水份,預留一杯水備用。

Once the pasta is done, ladle out and reserve a cup of the cooking water and keep it to one side, then drain in a colander or sieve over the sink.

  1. 若醬汁太稠,加入少許煮意粉用的水稀釋。加入意粉並用鉗子攪拌,如需要可以加入少許煮意粉用的水弄鬆意粉。

Add a splash of pasta water to the sauce if it’s a bit thick. Tip in the spaghetti and use tongs to toss well, adding a splash of the pasta water to loosen, if needed.

  1. 上碟時灑上羅勒葉及刨碎的帕爾馬芝士。

Serve with the reserved basil leaves sprinkled over the top and finely grate over the Parmesan cheese.

Jamie的煮食提示 Jamie’s Top Tips

先用鹽把水調味後才加入意粉可以令意粉更加容易入味。

It’s important to season the cooking water with salt before you start so that the pasta can absorb it as it cooks.

食用資訊 Information

蕃茄是一種生果,因經常以蔬菜的形式入饌, 所以被誤以為是蔬菜。蕃茄中的蕃茄紅素使蕃茄呈深紅色,它是一種類胡蘿蔔素,有抗氧化及激發維他命A的功能。蕃茄是很好的抗氧化食物,除了蕃茄紅素,當中的維他命C和E都具抗氧化功能。

Tomato is a fruit. It is always recognized as a kind of vegetables as it is served and prepare as a vegetable. Lycopene is the red pigment in tomato. It is a kind of carotenoid. Carotenoid is an antioxidant and is the precursor for vitamin A. Tomato is have good antioxidant quality as it also contains large amount of vitamin C and E.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan

簡易鷹嘴豆泥 Simple Houmous

S_Houmous

鷹嘴豆是製作鷹嘴豆泥的主要材料。它含豐富蛋白質,纖維及多達10種微量營養素,例如有助保持頭髮及皮膚健康的銅。這是一個健康的小食,可以用來塗麵包及拌入蔬菜裏吃。

Chickpeas – the star ingredient in houmous – are incredibly good for you. High in protein and fibre and more than ten micronutrients, including a hefty amount of the mineral copper, keeping our hair and skin nice and healthy, this is a great, nutritious snack. Serve it with crunchy veg for dipping, breadsticks or lovely warm flatbreads.

份量:10人份 Serves 10
烹調時間:10分鐘 Cooking time: 10 minutes

材料 Ingredients

1罐400克的鷹嘴豆 1 x 400g tin of chickpeas
1小瓣蒜頭 1 small clove of garlic
1湯匙芝麻醬 1 tablespoon tahini
1個檸檬 1 lemon
特製冷壓橄欖油 Extra virgin olive oil

用具 Equipment

Sieve
食物處理器 Food processor
砧板 Chopping board
Knife
量匙 
Measuring spoons
攪拌刮 Spatula

做法 Method

  1. 沖洗後,把鷹嘴豆放入食物處理器。

Drain and tip the chickpeas into a food processor.

  1. 剝開及放入蒜頭,然後加入芝麻醬,檸檬汁及1湯匙油到食物處理器。

Peel and add the garlic, then add the tahini, a good squeeze of lemon juice and 1 tablespoon of oil.

  1. 用一小撮海鹽調味,然後蓋上蓋子攪碎混合物。

Season with a pinch of sea salt, then pop the lid on and blitz.

  1. 用攪拌刮把周邊的鷹嘴豆泥刮到中心再作攪拌。

Use a spatula to scrape the houmous down the sides of the bowl, then blitz again until smooth.

  1. 如需要可加入更多檸檬汁或加水若太稠。然後把鷹嘴豆泥放進碗裏。

Have a taste and add more lemon juice or a splash of water to loosen, if needed, then transfer to a serving bowl.

  1. 配上切片蔬菜,例如紅蘿蔔,青瓜,蘿蔔或燈籠椒,及溫暖的麵包上碟。

Serve with sliced crunchy veg, such as carrots, cucumbers, radishes or peppers, and some warm flatbreads.

Jamie的煮食提示 Jamie’s Top Tips

  1. 鷹嘴豆泥可以拌上很多不同食物進食,例如蔬菜 (蘿蔔,蘆筍,羅馬生菜,蘋果等等),你可以嘗試配上各種時令蔬菜。

Vary how you serve your houmous: crunchy vegetables like radishes, raw asparagus, cos lettuce, or even apple are all delicious – see what’s in season and experiment.

  1. 選擇小食要選有營養的,同樣道理,你也應該好好選擇喝的飲料,與其喝高糖分的汽水,不如喝水。怎樣使喝水變得更吸引?可以嘗試加入新鮮士多啤梨和薄荷葉,切片柑橘類水果或青瓜,甚至石榴子,快點嘗試一下這種健康又有趣的喝水方法。

Snacking the right way is super important, and the same goes for how you choose to hydrate yourself. Rather than drinking sugary fizzy drinks to fill you up, try flavouring water instead. It can be super exciting – try adding fresh strawberries and mint leaves, sliced citrus fruits or refreshing cucumber, and even pomegranate seeds for a fun, tasty and healthy way to stay hydrated

食物資訊 Information

鷹嘴豆是地中海地區的主要食材,就如其他蔬菜,鷹嘴豆含豐富纖維及蛋白質,纖維有助促進腸道蠕動,其非水溶性纖維亦有穩定血脂和血糖,降低壞膽固醇,及分解體內脂肪酸的作用。鷹嘴豆含各種礦物質,有助保持骨骼健康。

Chickpea is popular in the Mediterranean cuisine. Just like other legumes, chickpea have high content of fibre and protein. Fibre aids peristalsis in our digestive tract. Chickpea contains mainly insoluble fibre. They can regulate blood fat and blood glucose level, lower the level of cholesterol, as well as break them down into short chain fatty acids to support digestion. Besides, it has a variety of minerals which can make bones stronger.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan