2017 為食起革命特選食譜-全麥繽紛雜果迷你卷 FRD 2017 Menu – Mini super-fruit breakfast wraps

材料 Ingredients

蜜柑 1個 1 satsuma
全麥粟米卷 1份  1 Wholemeal tortilla wrap
優質可可粉 1茶匙 1 teaspoon quality cocoa powder
天然乳酪 2湯匙 2 tablespoons natural yoghurt
熟香蕉 1條 ½ Salmon steak (thin ones, 1-2cm thick)
莓類生果 1把  1 handful fresh berries , such as raspberries, bluberries
烤果籽 1茶匙 1 teaspoon mixed toasted seed

做法 Method

  1. 先在砧板把蜜柑由中間切開,然後將之移到盤上,如有需要請用廚紙抹乾砧板。On a chopping board, slice the satsuma in half across the middle, then remove to a plate and pat the board dry with kitchen paper, if needed.
  2. 把可可粉攪混在果醬裡,然後把剛切好的半個蜜柑擠出果汁(剩下的存放作日後使用)Spoon the cocoa powder into a jam jar, then squeeze in half the satsuma juice (save the rest for another day).
  3. 把果醬罐頭蓋好,然後使力向之搖動。隨後加上乳酪、把蓋子蓋好,並再次搖搞去。Put the lid securely on the jar and shake well. Add the yoghurt, pop the lid back on, and give it another shake.
  4. 把粟米卷平躺在砧板中間位置,然後把剛混好的醬均衡地塗上。
    Lay the wrap flat in the middle of the chopping board, then spread the cocoa yoghurt evenly over the wrap.
  5. 把剝掉的香蕉置於卷的中間,然後輕手地用叉攪爛,並將之均衡地塗上。
    Peel and place the banana in the middle of the wrap, then gently mash with a fork, spreading it around as evenly as possible.
  6. 把莓類生果和烤果籽灑在香蕉上
    Sprinkle the berries and seeds over the mashed banana.
  7. 最後,把卷切成四份,然後隨喜好摺疊而食。
    Cut into quarters, then tuck in, folding or wrapping up each quarter as you go.
 Special thanks to http://www.jamieoliver.com for the recipe.

2017 為食起革命特選食譜-簡易1杯鮮果班戟 FRD 2017 Recipe- One-cup pancakes with blueberries

pancake.jpg

材料 Ingredients (4人份量 / Serves for 4 persons)

走地雞雞蛋 1隻 1 large free-range egg
自發粉1杯 1 cup of self-raising flour
牛奶 1杯 1 cup of milk
藍莓 200克 200 g blueberries
橄欖油 Olive oil
天然乳酪 4茶匙 4 tablespoons natural yoghurt


做法
Method

  1. 將雞蛋打進大碗,加入麵粉、牛奶及少許海鹽。Crack the egg into a large mixing bowl, add the flour, milk and a tiny pinch of sea salt.
  1. 將食材打成幼滑麵糊,然後撒入藍莓。Whisk everything together until you have a lovely smooth batter, then fold through the blueberries.
  1. 易潔鍋中火加熱,加半湯匙橄欖油並搖晃易潔鍋至整個鍋均勻佈滿油份。Heat ½ a tablespoon of olive oil in a large non-stick frying pan over a medium heat, carefully tilting the pan to spread the oil out evenly.
  1. 加約3大湯匙的麵糊進熱鍋裡,必須於每匙麵糊間預留空間,好讓每塊班戟有足夠位置向外膨脹。(每次大約可製造 3 塊,視乎鍋及大湯匙的大小)Add a few ladles of batter to the pan, leaving space between each one so they have room to spread out slightly – each ladleful will make one pancake, and you’ll need to work in batches.
  1. 煮約1-2分鐘,或班戟表面出現氣泡和底部呈金黃色,請小心地翻轉它。Cook for 1 to 2 minutes, or until little bubbles appear on the surface and the bases are golden, then carefully flip them over.
  1. 當班戟兩面也呈金黃色,即可上碟。When the pancakes are golden on both sides, remove to a plate.
  1. 剩餘的麵糊請重複以上方法煮好,如有需要可再添加些許橄欖油至鍋上。Repeat with the remaining batter, adding a little more oil to the pan between batches, if needed.
  1. 請趁班戟仍熱烘烘時食用。如你喜歡,可伴以乳酪及其他水果享用。Serve the pancakes while they’re still hot, with a dollop of yoghurt and some extra fresh berries, if you like.

Ming’s Blog – 蒟蒻清心清腸

 

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text by 陳嘉惠, 我.惜.食. 健康飲食教育發起人 Beatrice Chan, Super Ambassador, Food Revolution

沖繩被喻為長壽之地,就算老人也予人特別年輕有活力的感覺,而且當地人亦鮮有心血管疾病及癌症,所以Jamie Oliver 去年也飛到沖繩了解他們的飲食習慣。沖繩人常吃大豆、苦瓜、海帶等食材,而蒟蒻亦在沖繩飲食中老是常出現,用作清理腸胃。古時日本的僧侶為了堅守刻苦生活亦會吃粗糙無味的蒟蒻來修煉。而現代日本人則愛用鏗魚昆布高湯、味噌等來烹調蒟蒻,令蒟蒻變得更可口易接受。

蒟蒻的魔力

蒟蒻又被喚作魔芋,可能是它有一種令人趨之若鶩的魔力。蒟蒻不但含有人體所需的十多種胺基酸及微量元素,同時高纖、低脂、低卡路里,而且不含麩質,是不錯的食物。但你也可能曾經懷疑過蒟蒻究竟是些什麼?彈彈的感覺、像啫喱,總覺是經化學實驗室研究出來的東西?

蒟蒻是有毒的植物

蒟蒻本身是植物的塊根,如番薯也是塊根。不過,蒟蒻有毒性,所以要經過處理才可食用。最常用的方法是把蒟蒻去皮切片磨成粉,再加入食用級鹼水(學名氫氧化鈣)漂煮,再用大量清水沖洗,沖洗乾淨後便不會殘留化學物。我們最常食用的蒟蒻形態有芋絲、蒟蒻麵、蒟蒻板、蒟蒻條等。

慢食蒟蒻

選購蒟蒻要留意成分標籤,應該只有水、蒟蒻粉、食用氫氧化鈣。一般我們買到的蒟蒻食品都存放於包裝袋裏用鹼水浸着,所以食用前要先加以處理,不論是浸泡、沖洗、或是烹煮,或可加醋或鹽以去除鹼水味。而每次亦不宜食用超過100克的分量,並應慢慢進食。蒟蒻含豐富天然水溶性纖維(葡甘露聚糖),有效清理腸道、加快腸道蠕動及令排便暢通。亦因纖維豐富,易產生飽肚感,被喻為理想的減肥食物。而天然水溶性纖維亦有助減少腸道吸收膽固醇、穩定血脂及維護心血管健康。但進食過多難於消化,如只吃蒟蒻亦會導致營養不良。因此,一定要配合其他食材,達致營養均衡。

Photography / Vincent Wong

原文刊登於 Ming’s