Prepare Less Enjoy More: 辣炒小丁 + 雲耳蓮藕 + 燙麵(拌黑芝麻)

meal 1

材料Serve: 1人份
一個人住,可以選擇能存放久一些的食材,方便一次買下多天的菜,慢慢吃喔!

辣炒小丁

材料  
洋蔥  半個
玉米 1條
紅椒 半個
青蔥 1條
韓國辣醬 1茶匙
鹽、糖、酒 各少許

做法  METHOD
1. 洋蔥、玉米、紅椒、青蔥切粒
2. 先炒香洋蔥,再下玉米、紅椒,加少許鹽、糖、酒、韓國辣醬調味,關火前加入青蔥

雲耳蓮藕

材料  
雲耳 半碗
蓮藕 半碗
糖、鹽、酒、白醋、白芝麻 各少許

做法  METHOD
1. 雲耳、蓮藕下鍋,加入適量糖、鹽、酒、白醋調味,關火後灑上白芝麻

燙麵(拌黑芝麻)

材料  
糙米烏冬 1扎
黑芝麻    適量

做法  METHOD
1. 糙米烏冬按包裝指示煮熟,盛起後灑上黑芝麻

Special thanks: April Wong@ Prepare Less Enjoy More

Health Concept: 秘製堅果可可球 Raw Cocoa Balls

raw cocoa ball

材料  INGREDIENT
有機腰果 1/4杯  1/4 cup organic chestnuts
椰棗乾 1 杯  1 cup pitted dates
初榨冷壓椰子油 2茶匙  2 TSP Organic Coconut Oil Virgin
可可粉 2茶匙  2 TSP cocoa powder
龍舌蘭糖漿 2茶匙  2 TSP Agave Syrup
椰絲 1/4杯  1/4 cup desiccated coconut

製作方法 METHOD

1.把所有材料一起攪拌 (除了初榨冷壓椰子油外),直至堅果和椰棗被磨碎;
Put all ingredients except the coconut oil into a blender. Blend till the nuts and dates are well grinned.

2.加入初榨冷壓椰子油,然後再開動攪拌機將所有材料混合成醬;
Add coconut oil into the blender and mix all ingredients

3.將材料舀出,並用手搓成球狀;
Scoop out the mixture, roll in the palm of your hand

4.放入雪櫃30分鐘;
Keep inside the fridge for 30 mins.

5.將可可球沾上椰絲即可食用。
Roll the cocoa balls on desiccated coconut. Ready to serve.

健康貼士:天然椰棗乾含豐富維他命及礦物質,能夠強壯人體機能,提升免疫力,延緩衰老

Nutrition tips: Natural dates are rich in vitamins and minerals, which can make one’s body strong, boost the immune system and anti-aging.

Special thanks: Arlene-Frances Wu@Health Concept

Health Concept: 墨西哥牛油果涼拌醬配粟米片 Nacho Avocado Dip

avocado sauce

材料  INGREDIENT
熟牛油果 2個  2 avocado
紅洋蔥 半個  half red onion
辣椒(去籽) 1-2隻  1-2 chilli (deseeded)
芫荽葉 2湯匙  2 TBSP coriander leaves
熟番茄 半個 half tomato
檸檬汁 1湯匙  1 TBSP lemon juice
粗鹽 1/2茶匙  1/2 TSP salt
磨碎的黑胡椒 少許 a few black pepper

製作方法 METHOD

1.將紅洋蔥、辣椒(去籽)、芫荽葉及熟番茄切碎;
Chop red onion, chilli,  coriander leaves and tomatoes

2.將牛油果去皮、去核後切粒,再壓成糊狀;
Halve, stone, peel and press the avocado

3. 最後,將所有材料與調味料拌勻後,便可配合粟米片食用。
Mix all the ingredients together and serve with nachos.

營養貼士:牛油果含豐富的單元不飽和脂肪酸,能有效降低壞膽固醇水平,維持心血管健康。另外,一個牛油果已包含1/4維他命E的建議全日攝取量,屬有助提升抗氧化度的健康食物!
Nutrition tips: avocado is rich in  contain oleic acid, a fat that activates the part of your brain that makes you feel full and help reducing cholesterol levels.1 avocado provides almost a quarter of your recommended daily intake of Vitamin E. Avocados are a great source of lutein, a carotenoid that works as an antioxidant too.

Special thanks: Arlene-Frances Wu@Health Concept