2015飲食趨勢

20150126

踏入2015年,《TIME》做了一個2015飲食趨勢的報道,當中最令人意外的是「脂肪回歸」!近幾年來,美國人對脂肪有強烈恐懼,因為高脂飲食的確為美國造成沉重的醫療負擔。但專家認為回歸的並非加工食品中的反式脂肪,而是天然的動物脂肪。例如真正的牛油正在反佔人造牛油的市場;貴價的高級漢堡也是靠肉脂取勝;全脂奶類食品,如乳酪也會強勢回歸等等。事實上,人體是需要吸收適量的天然脂肪才能達至健康。

另一趨勢是,本地食物運動的持續成功。本土生產的優質雞、牛、豬的需求有增無減。草飼牛、天然放牧豬肉所製成的煙肉,更多的本地生產、本地啤酒及本地穀物。穀物中的小米更被視作藜麥第二。小米耐旱易種,不含麩質且含有豐富的蛋白質及纖維,有望繼藜麥後成為熱門的超級食物。
小米的更優勝之處是,當小米煮過後會保留它的鹼性特性,有助減輕身體炎症,特別適合消化道敏感,及對小麥有過敏性反應的人士。我本身熱愛小米,常用它來煲粥,也會在煮飯時加入小米。
(2015飲食趨勢‧二之一)

原文刊登於 晴報

 

小米三文魚 Salmon & couscous

Salmon-&-couscous

份量Serve:  1

材料 INGREDIENTS
75克 小米 75 g couscous
120克 連皮三文魚片,三去鱗挑骨 120 g salmon fillet, skin on, scaled and pinboned
1湯匙 初搾橄欖油 extra virgin olive oil
海鹽 sea salt
現磨黑胡椒 freshly ground black pepper
1個 細胡瓜,切粗條 1 small courgette, sliced into batons
少許露荀尖 1 small handful asparagus tips
1隻 紅辣椒,去籽切幼 1 red chilli deseeded and finely chopped
2個 蕃茄,略切 2 ripe tomatoes, roughly chopped
1/2個 檸檬取汁 juice of ½ lemon
少量芫荽,略切 1 small handful fresh coriander, roughly chopped
1湯匙 初搾橄欖油 1 tablespoon fat-free natural yoghurt

做法 Method
1. 小米放碗,放入熱水,蓋上焗3分鐘。
Put your couscous in a bowl, then pour over just enough boiling water to cover it. Set aside for 3 minutes to allow the couscous to soak up the water.

2. 三文魚橫切成手指條狀,灑上橄欖油,以少量胡椒及鹽調味
Slice the salmon widthways into finger-size strips, drizzle with olive oil, and season with pepper and a small pinch of salt.

3. 燒熱小型易潔鍋,放入三文魚條。加入胡瓜,露荀尖和辣椒,煮2分鐘。把三文魚轉半。
Heat a small non-stick frying pan and add the salmon strips on their side. Scatter over the courgette, asparagus tips and chilli and cook for 2 minutes, turning the salmon over halfway.

4. 蕃茄,檸檬汁,4湯匙橄欖油和芫荽混合倒入小米中及調味。
Mix the tomatoes, lemon juice, 4 tablespoons of olive oil and the coriander into the couscous and season to taste.

5.將三文魚拿起,小米加入鍋中的蔬菜中拌勻後再把三文魚放在小米上。把鍋蓋蓋上續煮1分鐘。
Remove the salmon strips to a plate and add the couscous to the veggies left in the pan. Mix together and then put the salmon strips back into the pan on top of the couscous, place a lid on and put back on a high heat for a minute. To serve, slide everything on to your plate and spoon over some yoghurt. Quick and tasty!

More about this recipe: http://www.jamieoliver.com/recipes/fish-recipes/salmon-and-couscous

Special thanks on translation: Ms Ida Lam

不同種類穀物的烹調方法 How to Cook Grains

了解不同種類穀物的烹調方法,煮食時自然更得心應手。

If you tend to buy the likes of rice and quinoa out of the bulk bin, then chances are your grains don’t come with cooking instructions. Headache? No worries, take a look of the list below:

grainsSource: Popsugar (Eng) 
Translated (Chinese) by http://www.frd.asia