Ming’s Blog – 就是不能沒有蕃茄

一想到意大利菜必定即時聯想起番茄!番茄是多汁的漿果,汁鮮味美,既可作冷盤生吃,也可熟食做菜、放湯、製成醬料。我家常備玻璃瓶或紙盒裝的原個去皮番茄及sun dried tomatoes是我的煮菜良伴。最常見的番茄為紅色品種,但番茄更有綠色、橙色、黃色、粉紅色,甚至白色等。雖然番茄全年生,但高溫天氣易爆裂,還是秋冬口感較佳亦較甜美。如果周末走轉新界農場,不防購買一些剛熟番茄,只要放於陰涼通風處、果蒂向下,約可保存四至七天;未完全成熟的則可存放二至五星期。

生吃?煮熟吃?

番茄蘊含豐富的茄紅素、β-胡蘿蔔素、維他命C等,都是很好的抗氧化物,防止細胞被氧化,增強免疫力,有助預防疾病,預防視力減退,亦具有防癌及預防心臟病的作用,常吃番茄更有助男士降低患上前列腺癌的風險。不過茄紅素必須加入油分經過烹調才能釋放,而且烹調時間愈長,抗氧化功效愈好;要攝取維他命C 則相反,維他命C經加熱便流失。最近亦有研究指出,罐裝番茄的茄紅素含量比新鮮番茄高,如果未能花長時間烹煮,又想攝取茄紅素,可考慮購買有機、無添加及BPA free 罐裝或買玻璃瓶裝也可。當然自己烹煮自家番茄醬料理也是一件樂事!

原文刊登於 Ming’s

 

經典蕃茄意粉 Classic Tomato Spaghetti

Classic-tomato-spaghetti

份量Serve: 8

材料 INGREDIENTS
一束新鮮羅勒 A bunch of fresh basil
1個中型 洋蔥 1 medium onion
2瓣 大蒜 2 cloves of garlic
1公斤 熟蕃茄 或 2罐 400克的切粒蕃茄 1kg ripe tomatoes or 2 x 400g tins of chopped tomatoes
橄欖油 橄欖油 Olive oil
1湯匙 紅酒或意大利黑醋 1 tablespoon red wine or balsamic vinegar
海鹽及新鮮現磨黑椒 Sea salt and freshly ground black pepper
500克 乾的意粉 500g dried spaghetti
15克  帕瑪森芝士 15g Parmesan cheese

做法 Method
1. 摘下羅勒葉(留下數片作裝飾),在砧板上與莖部切好。
Pick the basil leaves onto a chopping board (reserving a few baby leaves to garnish), then roughly chop the remaining leaves and finely chop the stalks.

2.洋蔥及大蒜去皮,切薄片。
Peel and finely slice the onion and garlic.

3. 如用新鮮蕃茄,把蕃茄切半,再粗略地切粒,或把蕃茄罐開蓋。
If using fresh, cut the tomatoes in half, then roughly chop them or carefully open the tins of tomatoes.

4.大平底煎鍋以中火加熱,加一湯匙橄欖油。下洋蔥煮約7分鐘,或直至洋蔥變軟及轉淡金黃色。
Put a saucepan on a medium heat and add 1 tablespoon of olive oil and the onion, then cook for around 7 minutes, or until soft and lightly golden.

5. 加入大蒜及羅勒莖,煮數分鐘,再加蕃茄及意大利黑醋
Stir in the garlic and basil stalks for a few minutes, then add the fresh or tinned tomatoes and the vinegar.

6.下鹽及黑椒調味,煮約15分鐘,不時攪動。
Season with a tiny pinch of salt and pepper, then continue cooking for around 15 minutes, stirring occasionally.

7. 下羅勒葉,轉小火。
Stir in the chopped basil leaves, then reduce to low and leave to tick away.

8. 大鍋下四分之三滾水,加少許鹽,待水再滾。
Carefully fill a large pot three-quarters of the way up with boiling water, add a tiny pinch of salt and bring back to the boil.

9. 加意粉並根據包裝上的說明烹調。意粉盡可能煮得剛好,即應要入口軟但有彈牙的口感。
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.

10. 以包裝上的時間為參考,但在時間到前試味以確保意粉熟透。
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.

11. 意粉煮好後拿出。留下1杯煮意粉的水。意粉用筲箕去水再放回大鍋裡。
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 over the sink and tip the spaghetti back into the pot.

12. 加入蕃茄醬,如有需要可加少許煮意粉的水。
Stir the spaghetti into the sauce, adding a splash of the pasta water to loosen, if needed.

13. 意粉灑上羅勒葉,用刨刀刨好帕瑪森芝士灑在意粉上。
Serve with the reserved basil leaves sprinkled over the top and use a microplane to finely grate the Parmesan cheese, then sprinkle over.

貼士
在煮意粉的水調味是非常重要,這可令意粉吸收調味。蕃茄醬太杰身,可加煮意粉的水。
It’s important to season the cooking water so that the pasta can absorb it as it cooks. Reserving and adding a splash of the pasta cooking water to your sauce helps to loosen it, if it’s a bit thick.

More about this recipe: http://www.foodrevolutionday.com/classic-tomato-spaghetti/

Special thanks on translation: Ms Sylvia Lau

吃蕃茄[西紅柿]的5大好處 5 Reasons to Eat More Tomatoes

tomato

1. 增加茄紅素 Load up on lycopene

茄紅素的抗氧化性能保護我們的免疫細胞免受破壞性自由基的傷害。大部份茄紅素都儲存在蕃茄皮上,而蕃茄的紅色就是從茄紅素而來。煮蕃茄時加一點點橄欖油或菜籽油有助將茄紅素帶到血液中。
The antioxidant properties of lycopene may protect our immune cells from destructive free radicals, molecules that can harm cells and damage DNA. The best way to get lycopene—which is in the skin, and gives red tomatoes their rich colour—is through cooked or processed tomatoes (juice, sauce and paste). Cook tomatoes with a little healthy oil (e.g., olive or canola), which helps carry the lycopene into the bloodstream.

2. 照顧心臟 Care for your heart

蕃茄含有豐富的維生素C,跟茄紅素一樣,能有效降低心臟疾病的風險,而大部份的維生素C都是濃縮在那包著種子的果凍狀物質。蕃茄中的水楊酸有抗凝血作用,對心臟疾病也有好處。坊間許多食譜建議煮食時取出種子,以防止味道苦澀。若不想吃苦澀味,又不想浪費蕃茄的營養,可以車厘茄取代。
Tomatoes are rich in vitamin C, which, like lycopene, is linked to reducing the risk of heart disease. Most of the vitamin C is concentrated in the jelly-like substance that encases the seeds. Tomatoes are also high in salicylates, which have an anti-clotting effect on the blood, and may be partially responsible for tomatoes’ protective effect against heart disease. Many recipes advise removing the seeds to prevent a bitter flavour. But to conserve nutrients, use plum tomatoes, which have less-bitter seeds.

3. 幫助控制哮喘 Help control asthma

澳洲一項最新的研究發現,攝入足夠的茄紅素和維生素A有助於減少運動誘發的哮喘症狀。
A new Australian study found that adequate intake of lycopene and vitamin A helped reduce exercise-induced asthma symptoms.

4. 強化骨骼 Feed your bones

蕃茄中的維生素K對於凝血和保持骨骼強壯發揮了關鍵作用。波士頓大學的研究發現,缺乏維生素K的人,其手和膝關節炎發病率亦較高。
Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones. And, research from Boston University found that vitamin K deficiency is linked to a higher prevalence of hand and knee osteoarthritis.

5. 補充維生素A Add vitamin A

維生素A有助於維持健康的皮膚、頭髮、骨骼和牙齒。一杯(2約50毫升)切碎的蕃茄能為婦女提供超過一半每日建議的維生素A攝取量。
Vitamin A helps maintain healthy skin, hair, bones and teeth. One cup (250 mL) of chopped tomatoes provides over half of the recommended daily amount of vitamin A for women.

Source: Best Health Magazine

Image: funforsharing