聖誕節的五個健康食譜5 HEALTHY CHRISTMAS FOODS AND HOW TO COOK THEM

5 HEALTHY CHRISTMAS FOODS AND HOW TO COOK THEM

以營養角度來說,聖誕節是一個備受抨擊的節日。在聖誕佳節中,當看到市場裡各式各樣具吸引力的食物和宣傳,要堅持健康的食物將變得艱難。

Christmas time gets quite a roasting from a nutrition perspective. It’s a challenging time to embrace healthier foods, when you see all the tempting comforting food marketed and advertised throughout the season.

撇除我的營養背景,我希望聖誕節是一個值的慶賀的佳節。它不應該是一個令人因為享受肉餡餅、聖誕蛋糕和我最愛的意大利聖誕麵包而有罪疚感的時候。但是,在聖誕節中悠悠的漫步,對燃燒吃下的卡路里毫無幫助。

Despite my background, I hope that Christmas can be recognised as a celebratory occasion – it certainly shouldn’t be a time to feel guilty about enjoying eating mince pies, Christmas cake and my personal favourite, panettone! Though a walk on Christmas Day wouldn’t do any harm to burn off some calories…

不過,如果仔細留意英國的傳統聖誕食物,例如小椰菜、歐洲防風草、栗子、小柑橘、火雞,它們都有各自很好的營養,問題只在於普遍的預備和烹調手法令他們含有過多的牛油脂肪和鹽,令到營養價值下降。

However, if you look at the individual festive foods in the UK – Brussels sprouts, parsnips, chestnuts, clementines, turkey – each have their own great nutritional benefits. It’s just they are typically prepared, cooked and served often laden with fat such as butter and salt. This is when the nutritional value can be reduced or depleted.

以下是使用5個營養食物烹調的聖誕食譜,使用了令它們最具益處的烹調手法。

This is my guide to the top 5 nutritious foods to include on the menu this Christmas, and how to cook them for the biggest benefit:

小椰菜

人們不是喜歡小椰菜,就是不喜歡它,不過它是葉酸、鉀、纖維和維生素C的良好來源。維生素C有助傷口復元,保護細胞和維持免疫系統的正常運作。但是,維生素C是水溶性的,長時間烹調會令它在水中流失,因此應該在沸水中不多於數分鐘內烹調。

Brussels sprouts

You either love them or hate them, but they are a great source of folic acid, potassium, fibre and vitamin C, which is important to help wounds heal, protect cells and keep the immune system working. However, vitamin C is a water-soluble vitamin that will leach into the cooking water if you cook sprouts for too long, so cook them quickly in boiling water for no more than minutes.

歐洲防風草

我喜歡把甘甜的歐洲防風草切塊燒烤。它是纖維、鎂和葉酸的來好來源。葉酸對待孕的婦人尤其重要,因為它有助胎兒健康成長,下降神经管缺陷的風險。如果你不喜歡歐洲防風草,能夠從綠葉蔬菜、糙米和營養強化的早餐穀類中攝取葉酸。只要飲食均均衡,就不會有缺乏葉酸的問題。不過,當你嘗試生孕時,服用營養補充品亦是確保葉酸攝取足夠的方法。

Parsnips

I love a good sweet parsnip to cut through roast. A good source of fibre, manganese and folic acid. Folic acid is particularly important for women who are trying to conceive because it helps in the development of a healthy foetus by reducing the risk of neural tube defects. If parsnips aren’t your thing then other food sources of folic acid include green leafy veg, brown rice and fortified breakfast cereals – remember that with a balanced diet it shouldn’t be an issue to get enough in your diet. However if you are trying for a baby, then it’s worth taking a supplement to really guarantee you’re getting the recommended amount.

小柑橘

小柑橘是維生素C的好來源,100克小柑橘,或者一個大水果即含有超過6成的日均維生素C攝取量。小柑橘是十一月的時令水果,是聖誕節時取代肉批和巧克力零食的好選擇。天然的小柑橘會比加糖的是更健康的選擇,小柑橘亦是烹調咸味菜色時的好食材,食譜的例子有Jamie的小柑橘三文魚

Clementines

A great source of vitamin C with over 60% of your recommended intake in 100g, or one large fruit. They come into season in November and it’s always good to be stocked up with these at Christmas if you want a break from mince pies or chocolates from the selection box. These are a source of natural rather than added sugar, so make for a healthier choice, and are also great in savoury dishes too, like Jamie’s recipe for them with salmon.

烤火雞

雖然火雞在聖誕節最常見,但是它是全年的好食材。原因是火雞富含蛋白質、維生素B6和B12、鉀和鋅。新鮮的火雞在去皮後的飽和脂肪含量較低,100克的烤火雞即可以提供一日超過6成的維生素B3,是幫助身體從食物中獲取能量的重要維生素。Jamie在JO.com中有一個很棒的食譜,火雞配小柑橘沙律,是使用吃剩火雞,防止浪費的好方法。火雞真的不只適宜聖誕節呢!

Roast turkey

Only really eaten at this time of year, it’s a great choice all year round, because it’s a good source of protein, vitamin B6 and B12, potassium and zinc – and the flesh is low in saturated fat if you remove the skin. 100g of roast turkey provides over 60% of the recommended daily amount for niacin, a B vitamin necessary for providing energy to the body from the food we eat. Jamie has a great recipe for turkey and clementine salad on JO.com, a useful way of using the turkey up and preventing any going to waste. Turkey shouldn’t just be for Christmas!

栗子

栗子這個節日小吃有美味甘甜的果仁風味,不論配搭小椰菜、用來做餡,做沙律和拌炒都十分適合。煮過的去皮栗子的飽和脂肪很低,纖維豐富。在聖誕節中,人們常被高脂、高糖的食物吸引,忽略了高纖維食物例如水果、蔬菜的攝取。一個高纖的飲食有助下降膽固醇,提供飽腹感和控制食慾,在食物無處不在的聖誕節中尤其重要。

Chestnuts

These festive snacks offer a delicious sweet nutty flavour that always sits well with Brussels sprouts, in stuffing or crumbled over salads and stir fries at other times during the year. When cooked and peeled they are low in saturated fat and a source of fibre, which is an important nutrient that often gets overlooked over Christmas, as it’s easy to indulge in high-fat, high-sugar foods and limit foods that are high in fibre such as fruit and veg. A high-fibre diet can help reduce cholesterol, but also help you feel full and control your appetite, which is a good point to be aware of when food is everywhere at Christmas!

要知道,雖然我已經重點提出了幾個特別有營養的食材,但我們還有很多選擇。「超級食物」是不存在的,一個多變的飲食對聖誕節中攝取足夠營養素才是最重要。

It’s always worth remembering that, even though I’ve highlighted some super nutritious foods here, there are plenty more to choose from. There is no such thing as a superfood, and a varied diet is essential to get all the nutrients you need even over Christmas.

關於作者ABOUT THE AUTHOR

Laura為註冊營養師,同時為Jamie Oliver營養部的高層。她對食物的熱情來自於她十歲時在就讀學校的烹調課堂,她對營養的實踐在於以使用適當的食材為身體提供能量。不論你相信與否,她最喜愛的用餐時間是偶爾一次的下午茶。

Laura is a registered nutritionist and head of nutrition at Jamie Oliver. Her passion for food comes from having cooking lessons at a local college from the age of 10, and the nutrition side has always been driven by being fascinated by how eating the right foods can fuel the body. Believe it or not, her favourite foodie treat is an afternoon tea… only eaten occasionally, of course!

Source:www.jamieoliver.com

Laura Parr’s blog

Special thanks to Freeman Law for the Chinese Translation

[聖誕剩食食譜] 葡萄酒冰糕 Christmas Leftover Recipe: Mulled wine sorbet

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材料 Ingredients
2組 葡萄酒冰塊 2 ice cube trays frozen mulled wine
2湯匙 純乳酪(酸奶)或鮮奶油 2 tablespoons natural yoghurt or crème fraîche

做法  METHOD
1.將喝剩的葡萄酒加熱至沸騰,並保持沸騰狀態約5〜6分鐘,使酒精蒸發,葡萄酒變成糖漿狀。離火,讓葡萄酒完全冷卻,然後倒入冰塊托盤,放到冰箱裡去。
Bring your mulled wine to the boil, and keep it on a rolling boil for around 5 to 6 minutes so the mixture becomes syrupy and the alcohol burns off. Let it cool completely then pour it into ice-cube trays and pop these in the freezer until you need them.

2.製作冰糕:從冰格取出葡萄酒冰粒,放到食品處理器快速攪拌打醉。加乳酪或鮮奶油,直到所有材料混合。
To make the sorbet, pop the cubes of frozen mulled wine into a food processor and give them one or two quick blitzes to break them down a little bit. Add your yoghurt or crème fraîche and whiz immediately until just blended.

3.將冰糕(Sorbet)勺小碗或杯子裡,放在冰箱冷藏,食用時才取出。可加餅乾或新鮮水果作伴著吃。
Spoon the sorbet into little bowls or cups and either pop these back in the freezer to set a bit or serve right away with a biscotti or some lovely fresh fruit on the side.

Source: JamieOliver.com 

[聖誕剩食食譜] 脆脆芝士意大利麵 Christmas Leftover Recipe: Oozy cheesy pasta with crispy pangritata

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材料 Ingredients
海鹽 sea salt
3 滿湯匙 馬斯卡芝士(奶酪) 或 鮮奶油 3 heaped tablespoons mascarpone cheese or crème fraîche
100克 吃剩的芝士(奶酪) 100 g mixed leftover cheese
250克 細寬麵 250 g dried taglierini
特級初榨橄欖油 extra virgin olive oil
Pangritata (香脆麵包碎): For the pangritata:
2片優質發酵麵包 2 slices of quality sourdough bread
1瓣 大蒜 1 clove of garlic
1小枝 新鮮的迷迭香/百里香/馬鬱蘭(葉) 1 sprig of fresh rosemary, thyme or marjoram, leaves picked
5夥 去殼核桃 5 shelled walnuts
橄欖油 olive oil

做法  METHOD
1.製作 Pangritata (香脆麵包碎):將麵包稍為烤一下。大蒜去皮,然後和烤了的麵包、香草和核桃一同放到食物處理器攪碎成 pangritata。以中火將不粘煎鍋加熱,加入少許橄欖油,將pangritata 炒約5分鐘直至金黃酥脆。
To make the pangritata, lightly toast the sourdough. Peel the garlic, then blitz in a food processor with the toasted bread, herbs and walnuts until fine. Preheat a non-stick frying pan over a medium heat, add a drizzle of olive oil, then add the pangritata and fry for around 5 minutes, or until golden and crisp.

2. 把一大煲鹽水煮沸,然後降至慢火,將一個大的耐熱碗放在煲上。把 馬斯卡芝士(奶酪) 或 鮮奶油和加吃剩的芝士(奶酪) 放到碗裡去,攪拌至融化。
Meanwhile, bring a large pan of salted water to the boil, then reduce the heat to low and place a large heatproof bowl on top. Add the mascarpone or crème fraîche to the bowl along with the leftover cheeses, crumbling or grating any harder varieties first, then stir until melted.

3.小心地從火上移開碗,待用。轉至大火把水煮沸。一旦水沸騰,加入意大利面,並根據包裝上的說明烹調。瀝乾水,並保留一大杯水備用。然後將融化的芝士(奶酪)倒到意大利麵至全面覆蓋麵條。如有需要,灑一點點水將黏左一起的麵條分開。
Carefully remove the bowl from the heat and set aside, then turn the heat up to high. Once the water is boiling, add the pasta and cook according to packet instructions. Drain, reserving a cupful of cooking water, then add to the bowl of melted cheese and toss to coat, adding a splash of the reserved cooking water to loosen, if needed.

4. 將麵條轉移到餐用碟上,加少許特級初榨橄欖油和灑上香脆的 pangritata 即可。
Transfer to a serving platter, drizzle over a little extra virgin olive oil, sprinkle the crispy pangritata on top and serve right away.

Source: JamieOliver.com