五種冬天適合吃的蔬菜

山藥

【轉載: DBC數碼電台 】所謂「不時不食」,以下五種蔬果原來好適合冬天食,大家可以食多D~

1.鮮淮山(又稱山藥)
益腎氣,健脾胃,止泄痢,化痰涎,潤皮。山藥含有澱粉酶、多酚氧化酶等物質,有利於增強脾胃消化吸收功能。山藥含有粘液蛋白,有降低血糖的作用。

2. 白蘿蔔
蘿蔔的營養成分豐富,含有豐富的碳水化合物和多種維他命,其中維他命C的含量比梨高8至10倍。蘿蔔中還含有礦物質和蛋白質。蘿蔔不含草酸,不僅不會與食物中的鈣結合,反而更有利於鈣的吸收。蘿蔔中的B族維生素和鉀、鎂等礦物質可促進腸胃蠕動,有助於體內廢物的排除。

3. 紅蘿蔔
每100克含紅蘿蔔素1.35至17.25毫克,還含有維生素B族、維生素C、脂肪及糖類和鐵、果膠、無機鹽等。

4. 薯仔
薯仔中含有大量維生素B和維生素C等,對於治療胃潰瘍、便秘有一定療效。它還能夠預防心血管系統的脂肪沉積,保持血管彈性,有利於預防動脈粥樣硬化的發生。另外,把馬鈴薯切成薄片外敷,可以很好地消除水腫。

5. 番薯
補虛乏,益氣力,健脾胃,強腎陰。紅薯中含有維生素A、B、C、E以及鉀、鐵、銅、硒、鈣等10餘種微量元素,營養價值很高。冬天吃些番薯,可以保持血管彈性,並且紅薯中含有大量膳食纖維,能刺激腸道,增強蠕動,通便排毒,尤其對老年性便秘有較好的療效。另外,有研究顯示,番薯有很好的抗癌作用,效果列抗癌食品首位。

印度蔬菜咖哩芝士 Vegetable Jalfrezi

Vegetable-Jalfrezi

份量Serve:  8

材料 INGREDIENTS
1 中型洋蔥 1 medium onion
1 新鮮辣椒 1 fresh red chilli
1 塊 拇指大小的新鮮姜 1 thumb-sized piece fresh root ginger
2 瓣大蒜 2 cloves garlic
1 小束新鮮香菜 1 small bunch fresh coriander
2 紅椒 2 red peppers
1 棵椰菜花 1 cauliflower
3 隻熟的番茄 3 ripe tomatoes
1 小南瓜 1 small butternut squash
400 克 罐頭鷹嘴豆 400 g tinned chickpeas
花生或菜油 groundnut or vegetable oil
牛油 1 knob butter
半罐 283克裝的 印度 jalfezi 咖喱醬 ½ x 283 g jar Patak’s jalfezi curry paste
2罐 400克裝的切碎番茄 2 x 400 g tinned chopped tomatoes
4 湯匙醋 4 tablespoons balsamic vinegar
海鹽 sea salt
新鮮黑胡椒粉 freshly ground black pepper
2 隻檸檬 2 lemons
200 克天然乳酪 200 g natural yoghurt

做法 Method
1. 準備咖喱: 幾洋蔥去皮,切半再稍為切碎。幾辣椒切幼絲,生薑和大蒜去皮切絲。取出香菜葉子,把香菜莖切碎。將紅椒切半、 去籽和切碎。
To prepare your curry: Peel, halve and roughly chop your onion. Finely slice the chilli, then peel and finely slice the ginger and garlic. Pick the coriander leaves and finely chop the stalks. Halve, deseed and roughly chop the peppers.

2. 打椰菜花的葉拔掉。花椰菜分成小份,把莖切件。把番茄一分為四。
Break the green leaves off the cauliflower and discard. Break the cauliflower into florets and roughly chop the stem, then quarter the tomatoes.

3. 將南瓜切半,用勺子舀出南瓜子並丟棄。將南瓜切成條,約一寸大小,再切成小粒。將鷹嘴豆瀝乾。
Carefully halve the butternut squash, then scoop out the seeds with a spoon and discard. Slice the squash into inch-size wedges, leaving the peel on but removing any thick skin, then roughly chop into smaller pieces. Drain the chickpeas.

4. 煮咖哩: 開中至大火,在大型砂鍋中添加油和牛油。加入洋蔥、 辣椒、 生薑、 大蒜、 香菜莖煮10分鐘至變軟和呈現金黃色。加入辣椒、南瓜、 鷹嘴豆和咖喱醬,攪拌至所以食材都被細醬汁包著。
To cook your curry: Put a large casserole-type pan on a medium to high heat and add a couple of lugs of oil and the butter. Add the onions, chilli, ginger, garlic and coriander stalks and cook for 10 minutes, until softened and golden. Add the peppers, butternut squash, drained chickpeas and jalfrezi curry paste, then stir well to coat everything with the paste.

5. 加入椰菜花、 番茄和醋。把一罐子份量的水加入在鍋中並攪拌。
Add the cauliflower, the fresh and tinned tomatoes and the vinegar. Fill 1 empty tin with water, pour into the pan and stir again.

6. 煮至沸騰,把火調低,蓋上蓋,燘煮 45 分鐘。燘煮30 分鐘後可開蓋檢查咖喱的狀態,如果看起來太水,剩下來的15分鐘可以不開蓋著煮。
Bring to the boil, then turn the heat down and simmer for 45 minutes with the lid on. Check the curry after 30 minutes and, if it still looks too liquidy, leave the lid off for the rest of the cooking time.

7. 當蔬菜煮淋,試味,如有需要可加適量的鹽、胡椒和檸檬汁。
When the veg are tender, taste and add salt and pepper – please season carefully – and a squeeze of lemon juice.

8. 食用時可配以與印度脆餅 poppadums 或飯,加少許乳酪,撒上香菜葉子,於碟邊放上幾瓣檸檬備用。
Delicious with poppadums or my fluffy rice recipe and with a few spoonfuls of natural yoghurt, a sprinkle of coriander leaves and a few lemon wedges for squeezing over.


More about this recipe: http://www.jamieoliver.com/recipes/vegetables-recipes/vegetable-jalfrezi

Special thanks on translation: Ms. Anita M Bailey

咖喱蔬菜 Vegetable Curry

Vegetable-curry

份量Serve:  4

材料 INGREDIENTS
植物油 vegetable oil
1 中型紅洋蔥,去皮,切碎 1 medium red onion, peeled and chopped
1 小胡瓜、 切粒 1 courgette, diced
半隻 南瓜,去皮,切粒 ½ butternut squash, peeled and diced
100 克蘑菇、 切碎 100 g mushrooms, quartered
1 隻 紅椒,切粒 1 red pepper, diced
150 克 椰菜花,分成小段 150 g cauliflower, broken into florets
600 毫升 咖喱醬 600 ml curry base sauce
400 毫升 水 400 ml water

做法 Method
1. 在大煎鍋倒入少許菜油,將洋蔥略炒10 分鐘後加入其他蔬菜一起翻炒。
In a little vegetable oil, fry the onion gently for 10 minutes in a large pan then add the remaining vegetables and stir together.

2. 加入咖喱醬,炆煮約 25 至 30 分鐘,注意不要把蔬菜煮過火候。
Add the curry base sauce and simmer gently for around 25 to 30 minutes, taking care not to overcook the vegetables.

3. 如果在醬汁變得太稠,加一點水調至合適的質地。
If the sauce becomes too thick, add a little water to give you the desired consistency.


More about this recipe: http://www.jamieoliver.com/recipes/vegetables-recipes/vegetable-curry

Special thanks on translation: Ms. Anita M Bailey