乾淨不乾淨?Clean or Dirty?

EWG-2012-Shoppers-Guide

我們常常鼓勵大家要多吃蔬菜水果,但原來蔬菜水果有乾淨不乾淨之分。你知道該怎樣選擇嗎?

最「乾淨」的十二種蔬菜水果:
蘆筍
鱷梨(牛油果)
捲心菜(椰菜)
哈密瓜
玉米(粟米)
茄子
柚子 (西柚)
獼猴桃 (奇異果)
芒果
蘑菇
洋蔥
菠蘿
甜豌豆
紅薯
西瓜

最「不乾淨」的十二種蔬菜水果 (建議選購有機的):
蘋果
甜椒 (燈籠椒)
藍莓
芹菜
黃瓜(青瓜)
葡萄
生菜
油桃
桃子
土豆 (薯仔)
菠菜
草莓 (士多啤梨)

蔬菜水果有乾淨不乾淨之分,原因是不少蔬菜水果在其種植過程中會使用到大量化學農藥,而這些農藥都會依附在菜葉和果實之上。所以可以的話,便選擇不含化學農藥的有機蔬果,要不然就要先徹底清洗才進食。

Source: foodnews.org

有助防癌的水果 Anit-Cancer Super Fruits

image : funforsharing 

鮮果冰沙 Frozen Fruit Smoothies

Serves: 2

材料 INGREDIENTS
1隻全熟香蕉 1 ripe banana
1杯自選的冷凍水果:如芒果、莓 1 cup frozen fruit of your choice: mango,blackcurrants, or strawberries
2滿湯匙原味優格 (乳酪) 2 heaped tablespoons natural yogurt
一小撮燕麥 1 small handful of oats
一小撮綜合堅果 1 small handful of mixed nuts
1杯豆漿、脫脂牛奶或蘋果汁 1 glass of soya milk, skimmed milk or apple juice
可自行選擇加入:蜜糖 Optional: runny honey, to taste

METHOD

1. 香蕉去皮及切片後,將之與你自選的冷凍水果和優格放入攪拌機。攪拌後再加入燕麥和堅果。然後加入豆漿或蘋果汁,並再次攪拌至順滑為止。
Peel and slice your banana and put it into a blender with your frozen fruit and the yogurt. Whiz it up and add the oats and nuts. Add the soy milk, or apple juice and then and whiz again, until nice and smooth.

2. 如果你覺得口感太濃或太杰身,你可加入牛奶或果汁並再次攪拌。攪拌後,先試味。一般來說,冰凍水果的冰沙很少是不甜的,但如果你認為它需要更甜的話,你可以加一點蜜糖進去(但不用加太多)。
If it’s a bit too thick for you, just add a splash more milk or juice and whiz around again. Give it a good stir, then have a taste. Rarely with a frozen fruit smoothie should you need to sweeten it, but if you think it needs a bit of extra sweetness you can add a little honey to taste – you won’t need much.

More about this recipe: http://foodrevolutionday.com/recipe/30/Frozen-Fruit-Smoothies.html

* Special thanks to Polly Sham who translated this recipe into Chinese.