孜然、洋芫荽、杏仁烤花椰菜Roasted cauliflower with cumin, coriander & almonds with-cumin-coriander-and-almonds

Roasted cauliflower with cumin, coriander & almonds with-cumin-coriander-and-almonds(純素,4人份量)










1 head cauliflower, outer green leaves removed, broken into florets

sea salt

olive oil

1 knob butter

2 teaspoons cumin seeds

2 teaspoons coriander seeds

1-2 dried red chillies

 1 handful blanched almonds, smashed

zest and juice of 1 lemon


  1.    焗爐預熱至200度,花椰菜用煮沸鹽水灼煮數分鐘後以濾器瀝乾,等待分刻直到水分揮發(花椰菜有水分殘留會影響烤焗效果),然後以適量橄欖油和牛油拌勻。

Preheat your oven to 200°C/400°F/gas 6. Blanch the cauliflower in salted boiling water for a couple of minutes then drain in a colander, allowing it to steam dry (you don’t want any water left in your cauliflower or it won’t roast properly). Toss it in a good lug of olive oil and the butter.

  1.    用杵和研鉢把香料和辣椒研碎,加一少撮鹽,與杏仁拌勻後以一個已預熱、乾爽的焗箱用鍋子輕烘材料。

In a pestle and mortar, bash your spices and chillies with a pinch of salt, then mix them with your almonds and put in a hot, dry ovenproof pan to slowly toast them.完成後浸漬片刻可在室溫下享用。

  Allow to marinate for a little while and serve at room temperature.

  1.    數分鐘後,鍋中加入花椰菜,花椰菜轉色後加入檸檬皮和汁液拌勻。

After a couple of minutes, add the cauliflower. When it gets a nice bit of colour on it, add the lemon zest and juice and mix around well.

  1.    拌炒超過1分鐘後把鍋子放入已預熱焗爐焗15分鐘,直到食材變得酥脆即成。

Fry for about a minute longer then pop the pan into the preheated oven for about 15 minutes to crisp up.

  營養成分(1人分), Nutritional information(per serving)

卡路里 Calories 129大卡/kcal 6%
碳水化合物 Carbs 3.1/g 1%
脂肪 Fat 10.0/g 14%
蛋白質Protein 4.8/g 11%
纖維 Fiber 2/g

*以成人日均攝取量計算, Of an adult’s reference intake

  食材資訊 Ingredients information: 花椰菜 Cauliflower


Cauliflower contains pleasant amount of vitamin C among vegetables. Each 100g of uncooked cauliflower contains about 38g of vitamin C, which is closed to the daily recommended intake of 45mg. In addition to its anti-oxidizing power, vitamin C also participates in synthesis of collagen and chatecholamines, which is important for skin and epinephrine synthesis. Besides, many research nowadays reveals that being a member of the cruciferous family, cauliflower is good for preventing cancer due to its glucosinolates, a sulfur-containing compound.

食譜提供 RECEIPE & PHOTO CREDIT: www.jamieoliver.com

營養資料: 食物安全中心

Special Thanks to Freeman Law for the Chinese Translation and Nutrition Reference

糖煮水果 Stewed fruit


份量Serve:  4

500克 時令水果, 如大黃、西梅、杏脯、士多啤梨或啤梨 500 g seasonal fruit, such as rhubarb, plums, apricots, strawberries or pears
一塊(2.5厘米大) 新鮮生薑(配合大黃用) 2.5 cm piece fresh ginger, optional, for if using rhubarb
砂糖 (調味用) caster sugar, to taste

做法 Method
1. 炮製糖煮水果時要緊記,要因應水果的成熟程度加減調節下糖份量 – 這食譜所列出的砂糖用量只是一個參考. 例如, 所用的水果如果真的是比較成熟和香甜, 那所需的下糖份量可能會比食譜列的來得少。其實只要一邊逐少下糖一邊試味, 你就能將熬製水果的甜度拿攝得好.
The really important thing to remember when you are stewing fruit is that it’s best to decide for yourself how much sugar to add – I’ll give rough amounts here to guide you but if, for example, your fruit is really ripe and sweet, you’ll need less than I’m suggesting. Just have a taste as you go along and add more if you think you need to.

2. 把全部水果略為切碎,將所有果核棄掉.
Chop up all the fruit, discarding any stones.

3. 將水果放入鍋。如果使用大黃, 就需要把生薑去皮磨細, 連同大黃放進鍋裏。然後加糖 – 我通常大黃加3滿茶匙; 其他就水果加2滿茶匙. 當然最終也要經過試味來決定(水果熬煮時是非常熱的, 試味時要非常小心). 再加入2湯匙的水,蓋上用中火慢煮.
Place the fruit in a pan. If using rhubarb, peel the ginger and finely grate it into the pan. Add the sugar – I usually add 3 heaped teaspoons to rhubarb and 2 heaped teaspoons to any other fruit, but just taste as you go along and add more if you think it needs it (please be careful when tasting as it gets really hot). Add 2 tablespoons of water and cook on a medium heat with the lid on.”

4. 當水果煮至軟身, 打開蓋子, 繼續慢煮蒸發水份. 完成的熬製水果應該相當稠杰的.
Once the fruit has softened, remove the lid and let the liquid reduce – you want to end up with a fairly thick consistency.

5. 糖煮水果可配襯的食物相當豐富; 穀類麥片, 乳酪, 熱煎餅, 各類綜合麥片, 甚至乎烤焗豬肉也很適合!
Serve over cereal, yoghurt, pancakes, granola, muesli or even with roast pork!

More about this recipe: http://www.jamieoliver.com/recipes/fruit-recipes/stewed-fruit

Special thanks on translation: Ms Joyce Chow

脆脆紅蘿蔔希臘包 Crunchy carrot pittas


份量Serve:  6

6條 紅蘿蔔 6 medium carrots
1束 新鮮芫荽 a bunch of fresh coriander
2湯匙 芝麻 2 tablespoons sesame seeds
1湯匙 罌粟子 1 tablespoon poppy seeds
6塊 全麥希臘包 6 wholemeal pittas
1個 橙 1 orange
2個 檸檬 2 lemons
初搾橄欖油 extra virgin olive oil
海鹽 sea salt
現磨黑胡椒碎 freshly ground black pepper

做法 Method
1.  預熱焗爐至攝氏130度/ 華氏250度/ 煤氣-半度
Preheat the oven to 130°C/250°F /gas ½.

2.  把紅蘿蔔皮刨去
Use a Y-shaped peeler to peel the carrots on a chopping board.

3.  揀去芫荽莖,葉切碎
Pick the coriander leaves and finely chop them, discarding the stalks.

4.  將罌粟子及荽莖葉放到易潔鑊用中火烘烤,不時翻動,烘3至4分鐘或至輕微金黃,然後放置沙律碗內
Place a small non-stick frying pan on a medium heat, add the seeds and leave them to toast for 3 to 4 minutes, or until lightly golden, tossing regularly, then tip them into a salad bowl.

5.  蘿蔔刨粗絲,並與芫荽葉一拼加入沙律碗內
Coarsely grate the carrots using a box grater, then add them to the salad bowl along with the coriander leaves.

6.  將希臘包放在焗盤上,焗數分鐘至暖和
Pop the pittas onto a baking tray and into the oven for a few minutes to warm through.

7.  製作醬汁,將橙皮刨出,放入小碗內
To make the dressing, use a microplane to finely grate the zest of the orange, then add it to a small mixing bowl.

8.  橙對切,搾出橙汁於小碗內,用手隔開果渣
Cut the orange in half and squeeze in the juice, catching any pips with your hand.

9.  檸檬對切,搾出1 1/2個檸檬的汁,再加上5湯匙初搾橄欖油於小碗內
Cut the lemons in half and squeeze in the juice from 1½ lemons, then add 5 tablespoons of extra virgin olive oil.

10.  於小碗內加入少量鹽和胡椒碎,用叉攬勻
Add a tiny pinch of salt and pepper, then mix well with a fork.

11.  醬汁和沙律碗內材料拌勻,如需要可多加檸檬汁
Pour the dressing into the salad bowl and toss everything together well, adding a squeeze more lemon juice if you think it needs it.

12.  穿上隔熱手套,取出希臘包,伴上沙律,加上自家製豆醬(請參考薄荷乳酪醬食譜), 自由配搭自己的希臘包
Use oven gloves to remove the pittas from the oven, then serve with the zingy salad, and some homemade houmous (see Minty yoghurt dip recipe), and let everyone stuff and build their own pittas.
More about this recipe: http://www.jamieoliver.com/recipes/vegetables-recipes/crunchy-carrot-pittas

Special thanks on translation: Ms Ida Lam