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

原始人飲食法THE PALEO DIET

JULY NUTRITION BLOG – THE PALEO DIET原始人飲食法是一個引起傳媒廣泛關注的飲食方法,它亦稱為舊石器時代、獵人/聚居或穴居人飲食法。這個飲食法是以約一萬年前的舊石器時代飲食為基礎。那個時候,人們的食物主要包含魚、肉、水果和蔬菜,並不包含任何加工食物、乳製品和澱粉類的碳水化合物。

由於這個飲食法並沒有太大的強制性,根據不同的目標,這套飲食法也許對某些人適用,令他們在飲食法開始的數個星期,由於碳水化合物攝取量下降而減重。但是,Jamie和我都大力提倡一個更為平衡的做法,亦即在每一頓的正餐中包含不同種類的食物。這一點,亦同時體現在Jamie的食譜中。所以,理想地,每一餐都應該包含三分一的蔬果、三分一的澱粉類碳水化合物(例如意大利粉和白飯),以及三分一的乳製品、蛋白質(魚、蛋、豆和瘦肉)和少許富含脂肪和糖的食物(非必需)。原始人飲食法鼓勵食用非加工、真實、天然的食物,並摒除餐單中的澱粉類碳水化合物。Jamie和我卻認為澱粉類碳水化合物是餐單中重要的一環,因為它為我們提供良好的能量來源,而它們當中的全穀類食物例如全麥麵包、全麥意粉更包含了其他營養素,包括纖維、鐵質、維生素B族,為身體帶來能量。

一個國際飲食及營養的調查顯示,現時英國人的日均纖維攝取量是13.3-13.8克,較一日應該攝取18克的標準為低。一個富含纖維的飲食對下降血中的膽固醇十分重要(亦即能夠下降中風和心臟病的風險)。一個富含澱粉類碳水化合物和蔬果的飲食是攝取纖維的最好方法。要墮入一個充滿意大利粉和馬鈴薯的飲食陷阱是十分輕易的,因為他們令人輕易滿足,而且烹調快捷。但是,富含澱粉類碳水化合物的額外食物有很多,包括碎麥、粗麥粉和糙米,它們都富含纖維。在jamieoliver.com中,可以找到以這些食材來烹調的食譜,啟發你的靈感,請嘗試Jamie的夏日四種穀類沙律、哈里薩辣醬沙丁魚拌粗麥粉沙律或者墨西哥燒雞拌白飯和雜豆。

進食的時刻來得快,去得快,但我們提倡的意見卻是不變的。整個事情的中心是要令食材多變,希望你在下一餐能嘗試我以上介紹的澱粉類食物。

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 Parr’s blog

資料來源Source: www.jamieoliver.com

Special thanks to Freeman Law for the Chinese Translation