孩子們放學Tea Time好介紹

FEEDING HUNGRY TEENAGERS

9月開學了,放學後,家長很多時都煩惱為他們準備什麼小食?正值青春期的孩子們,由於精力旺盛、身陳代謝又快,故特別容易肚餓,小食最好集方便、飽肚和有營養三大要素,以下向大家介紹三個西方人推薦的健康下午茶。

1. 健康三文治/薄餅

不管何時,三文治和墨西哥薄餅都是方便的好選擇。麵包方面,建議選擇全麥包、雜穀包等,它們含有更多的膳食纖維和維生素B雜。維生素B雜對孩子們尤其重要,因為它有助身體的碳水化合物、脂肪和蛋白質等代謝,轉化成能量,令孩子活力充沛,纖維則有助他們維持飽肚感。

在餡料方面,要有適量的蛋白質和蔬菜。方便的肉類例如雞肉、火雞腿等都是很好的選擇。它們含有較高的色胺酸,能夠幫助孩子放鬆心情,應付日常壓力。至於蔬菜,蕃茄片、生菜等當然是不二之選,方便而且味道清新,孩子們少會抗拒。

要弄一個美味的三文治或墨西哥薄餅,把餡料放進去後可以用焗爐或煎鍋烘香表面。若果嫌味道不夠,加上適量的芝士、沙律醬或蕃茄醬等,烘至餡料半流心的狀態,是誘人的選擇!

2. 自製奶昔

外面的飲料大多添加了很多的糖分。但孩子愛吃甜食,自製奶昔是一個不錯的選擇。在鮮奶中加入喜愛的水果、乾果、果仁和冰塊,用攪拌機攪勻後即可飲用。大家亦可嘗試自製椰棗奶昔。市面的椰棗通常是來自中東的乾果,軟糯香甜。它含有豐富的鉀和適量維生素B。由於椰棗果糖較多,不用加太多已經有足夠甜度。食譜可到jamieoliver.com的 ‘the amazing date shake’ (椰棗奶昔)參考。

3. 自家湯水

不只中國人,其實西方人也會煲湯給孩子喝。湯水材料千變萬化,營養豐富,若加入適量的豆類、馬鈴薯、粉葛等碳水化合物較多的食材,更能為孩子提供飽肚美味的下午茶。在西湯中,意大利雜菜湯是不錯的選擇。意大利雜菜湯的材料有白腰豆、意大利粉(貝殼粉、螺絲粉等迷你意粉)、蕃茄、菠菜、煙肉和各種香料,不但美味,而且同時提供碳水化合物、蛋白質和纖維,營養又健康。食譜可到jamieoliver.com的 ‘early autumn minestrone’(意式濃菜湯)參考。

若家長工作太忙,平日連準備小吃的時間都沒有,建議可準備水果、乾果、果仁和全穀類麵包作小食,它們不但方便和耐於存放,而且營養密度高,又飽肚,均是健康下午茶的好選擇。

參考作者:Ren Behan

資料及圖片來源:jamieoliver.com

Special thanks to Freeman Law for the Chinese translation

火雞剩食越式法包三文治 Leftover turkey banh mi

Leftover-turkey-banh-mi

份量Serve:  4

材料 INGREDIENTS
橄欖油 olive oil
190克 剩食火雞 190g leftover cooked turkey, preferably brown meat
1個 青檸 1 lime
2湯匙 酸甜辣椒醬 2 tablespoons sweet chilli sauce
2 件 中型法包 2 medium baguettes
1瓣 大蒜  1 clove of garlic
3厘米長的新鮮薑片 3cm piece of fresh ginger
海鹽 sea salt
特級初榨橄欖油 extra virgin olive oil
2湯匙 Hellman牌的蛋黃醬 2 tablespoons Hellman’s mayonnaise
½束 新鮮香菜 (芫荽) ½ a small bunch of fresh coriander
1條 胡蘿蔔 1 carrot
¼ 個 白色捲心菜 ¼ of a white cabbage
麻油 sesame oil
1茶匙 低鹽豉油  1 teaspoon low-salt soy sauce
1湯匙 白酒醋 1 tablespoon white wine vinegar
4湯匙 剩食雞肝醬 4 tablespoons leftover chicken liver pate
非必要: Optional:
1條 新鮮紅辣椒 1 fresh red chilli

做法 Method
1. 先預熱焗爐130 ºC /250ºF/。煎鍋開中火加入少許橄欖油。把火雞粗略地切碎(按個人喜好,可加雞皮)及加入煎鍋裡煮2至3分鐘或至火雞變暖。加入磨碎的青檸皮及酸甜辣椒醬及攪拌,然後調至小火再煮2至3分鐘,或至火雞變脆及呈微焦。
Preheat the oven to 130ºC/250ºF/gas ½. Add a splash of olive oil to a large frying pan over a medium heat. Roughly shred and add the turkey (if you’ve got the skin, add that too) and cook for 2 to 3 minutes, or until warmed through. Grate in the lime zest and stir in the chilli sauce, then reduce the heat to low and cook for a further 2 to 3 minutes, or until crisp and slightly caramelised.

2.同時,把法包放入焗爐加熱。大蒜去皮並與大部分的薑加入磨碗內,再下少許鹽及2至3湯匙的橄欖油,用杵磨成平滑的糊狀再混合蛋黃醬及青檸汁,然後把適量香菜葉摘下及加入糊內加以攪拌混合,待用。
Meanwhile, place the baguettes in the oven to warm through. Peel and add the garlic and most of the ginger to a pestle and mortar, then bash to a smooth paste with a pinch of salt and 2 to 3 tablespoons of extra virgin olive oil. Muddle in the mayo and the juice from the lime, then pick in the coriander leaves and stir to combine. Set aside.

3. 至於酸菜方面,胡蘿蔔去皮並與青瓜及捲心菜一同加入大碗內。把餘下的薑去皮切碎加入碗內,再下少許鹽。用手揉合以擠出多餘的水份。加入1茶匙的麻油、豉油及白酒醋及拌勻。
To make the pickle, peel the carrot, then coarsely grate and add to a large bowl along with the cucumber and cabbage. Peel, finely chop and add the remaining ginger, then sprinkle over a pinch of salt and scrunch together with your hands to get rid of any excess liquid. Add 1 teaspoon of sesame oil, the soy and vinegar and toss well to combine.

4. 把已加暖的法包取出放好,每面塗上雞肝醬,鋪上火雞及酸菜。加上青檸蛋黃醬,切碎紅辣椒(如適用)及把未用完的香菜葉散佈在餡上。輕按以合上法包,切好便可享用。
Open out the warm baguettes, spread the chicken liver paté onto one side of each, then pile over the turkey and pickled veg. Finish with a dollop of lime-spiked mayo, then finely chop and scatter over the chilli (if using) along with the reserved coriander leaves. Press down slightly on the baguettes to close, then cut the banh mi into chunks and tuck in.

More about this recipe: http://www.jamieoliver.com/recipes/turkey-recipes/leftover-turkey-banh-mi

Special thanks on translation: Ms Sylvia Lau 

魚手指三文治 Fantastic fish finger buttie

Fantastic-fish-finger-buttie

份量Serve:  1

材料 INGREDIENTS
4條 魚手指 4 fish fingers
牛油 butter
2片 白麵包或1個咸包 2 slices white bread, or 1 roll
茄汁 tomato ketchup

做法 Method
1. 4條冷凍魚手指燒至兩邊香脆
I remove about 4 fish fingers from the freezer and grill them on each side until crispy and golden.

2. 與此同時,將牛油塗在麵包或咸包上,在其中一面塗上茄汁。當魚手指熟後,放在已塗茄汁的麵包上,輕輕按壓並享用
While that’s happening, I butter 2 bits of nice soft white bread or a white roll, smearing one half generously with tomato ketchup. When the fish fingers are done, I remove them from the grill and place them on the bread smeared with ketchup. The most important bit is to put the other bit of bread on top and, using a little force, push down on your buttie which, for some reason, seems to make it taste even better. And that’s it – all done.

More about this recipe: http://www.jamieoliver.com/recipes/fish-recipes/fantastic-fish-finger-buttie

Special thanks on translation: Ms Ida Lam