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100道素菜

杜紹鵬

素食,是現今飲食的大潮流、大趨勢。素食與健康也劃上等號,有些人為了健康、為了宗教、為了環保而轉吃素,不論為了甚麼原因,透過吃素取得健康身體是不爭的事實。
本書透過低碳素食譜讓你掌握健康,包括冷盤小吃、湯羹、小菜、西式素菜、甜品飲料等,全部採用本地食材,摒棄現成的即吃素食料,完全從天然的蔬果吸收植物性營養,而且扭轉一般人認為素食是味淡、寡味的觀念,巧妙的配搭及烹調,可透過素食重塑健康。全書採用橄欖油、葡萄籽油及米糠油烹調,令素食更事半功倍。

・ 在街外吃素,很多時候也將大量油分、鹽分及糖分送進肚內,此素食譜實行少油、少鹽、少糖的烹調原則,在家自煮更健康。
・ 食物可以改善身體狀況,慢性病也可透過吃素予以改善,例如高血壓、糖尿病、癌症等,本書介紹以素菜降膽固醇、補腦、補鈣、改善痛風。
・ 所有食譜容易烹煮,絕不繁複,適合繁忙工作的OL女性日常處理。
・ 資料篇:素食材料介紹,如花生苗、海竹笙、桃膠、萵筍、椰棗、冰豆腐;素食預備篇(牛油果醬、肉燥香菇醬、素上湯、冰豆腐、素扒及素丸等製法)。
・ 食譜標明全素或蛋奶素;全書中英對照。
定價:118

序言

素食,吃出健康來!
近年標榜素食養生,多菜多豆多果仁,扭轉一般人葷食的概念。其實,有不少人對茹素仍存有疑惑~真的吃得飽嗎?攝取足夠鐵及鈣?會否貧血?

素食,可以吃得很豐盛。
芝麻合桃蓮藕餅、糖醋猴頭菇、素豆餅伴椰菜花飯、麻辣茄子豆腐、姬松茸節瓜雜豆湯……本書的主要材料除了以蔬菜為主,更重要的是補充豆類的營養,要知道豆類蘊含豐富的植物性蛋白質,而且可減少脂肪,提高免疫力,書內特別介紹用豆類做成素肉丸及肉扒,自行靈活配搭不同醬汁伴食,令吃素更多姿多采,肚子滿有飽足感!
想令素湯不再寡味,加添合桃、腰果是其中一個竅門,令湯水充滿肉香味。煲豆湯又如何?記緊放一塊陳皮,可下氣(降逆順氣)及加添豆湯的香氣。

吃對了!身體好
肉類固然給我們帶來能量及人體必須礦物質,素食材料也富含鈣、鐵、鋅及其他維他命,為身體加注動力。提子乾、紅棗、蛋黃、海帶及黑豆可補充鐵質;堅果、豆腐、菠菜及芝士,是攝取鈣質的來源,進食天然的食材減低缺鐵缺鈣的情況,這是大自然給予的健康寶庫。
果仁也是健康的小吃,合桃、杏仁、腰果、開心果、松子仁等,壓碎灑在餸菜上,香脆的口感令菜式生色不少。
你的身體響起警號?高膽固醇?肥胖?眼睛模糊?茹素可帶給你健康新體驗。

選對食油!事半功倍
本書所有食譜採用橄欖油、葡萄籽油或米糠油,橄欖油被公認為健康的食用油,令體內的低密度膽固醇(壞膽固醇)容易排出;但橄欖油只宜小火烹調,如炒煮建議使用葡萄籽油或米糠油,起煙點較高。葡萄籽油香味較淡,可配薑蒜等料頭炒煮,或伴醬汁食用增加香氣。

為了健康,今天開始素食行動!

目錄

素食,吃出健康來! 6
Vegetarian Diet for Good Health!
素食材料,你認識嗎? 8
Do you Know these Vegetarian Ingredients?

做好準備,輕鬆煮素
Prepare Well and Easily Make Vegetarian Dishes
欖油羅勒醬 16
Pesto Sauce
牛油果醬 19
Guacamole
素肉燥冬菇醬 20
Vegetarian Minced Pork Sauce
番茄醬 22
Tomato Sauce
大豆芽菜素上湯 23
Soybean Sprout Vegetarian Stock
昆布素上湯 24
Kelp Stock
冰豆腐 25
Frozen Tofu
素扒 26
Vegetarian Burger
素肉丸 28
Vegetarian Meatballs
素豆餅 29
Bean Patties

涼拌小食
Cold Appetisers
藜麥杏仁車厘茄羽衣甘藍 30
Curly Kale Salad with Cherry Tomato, Quinoa and Almond
麻醬拌杞子鮮淮山 32
Fresh Yam and Qi Zi in Sesame Sauce
合桃腰果拌菠菜 34
Spinach with Walnut and Cashew
藜麥帶子 36
Potato Quinoa Patties
開心果洋葱拌凍番茄 38
Tomato Slice Mixed with Pistachio and Onion
涼拌鮮竹海竹笙 40
Chilled Tofu Sticks and Bull Kelp
煎南瓜水餃 42
Pan-fried Pumpkin Dumplings
芝士石榴橄欖番茄乾拌沙律菜 44
Pomegranate, Olive and Tomato Salad with Cheese
蔬菜薯茸餅 46
Fried Potato and Broccoli Patties
涼拌青瓜片 48
Chilled Cucumber Slices in Sesame Sauce
芝麻合桃蓮藕餅 50
Lotus Root Patties with Walnut and Sesame
涼拌洋葱苦瓜片 52
Chilled Bitter Melon and Red Onion

滋潤素湯
Nourishing Vegetarian Soups
姫松茸節瓜雜豆湯 54
Agaricus Blazei Mushroom, Chinese Marrow and Beans Soup
鮮淮山雪耳紅蘿蔔栗子湯 56
Fresh Yam, White Fungus, Carrot and Chestnut Soup
冬瓜冬菇竹笙芡實薏米湯 58
Winter Melon Soup with Black Mushroom, Zhu Sheng, Fox Nuts and Job’s Tear
紅菜頭粟米甘筍腰果合桃湯 60
Beetroot Soup with Corn, Carrot, Cashew and Walnut
雙蓮冬菇花生紅綠豆湯 62
Lotus Root Soup with Lotus Seeds, Black Mushroom and Peanut
合掌瓜紅蘿蔔猴頭菇湯 64
Chayote Soup with Carrot and Monkey-head Mushroom
羊肚菌粟米紅蘿蔔淮山黑豆湯 66
Morchella Soup with Corn, Carrot, Yam and Black Soybean
番茄薯仔洋葱椰菜湯 68
Cabbage and Onion Soup with Tomato and Potato,
黃耳乾菌合桃魚翅瓜湯 70
Fig-leaf Gourd Soup with Yellow Fungus, Mushrooms and Walnut
南瓜粟米羹 72
Pumpkin and Corn Thick Soup
西蘭花青豆羹 74
Broccoli and Green Pea Thick Soup

念念不忘素菜
Unforgettable Vegetarian Dishes
糖醋猴頭菇 76
Deep-fried Monkey-head Mushrooms in Sweet and Sour Sauce
九層塔煎蛋 78
Fried Egg with Basil
七彩海竹笙素炒 80
Stir-fried Bull Kelp, Soybean Sprouts and Spiced Tofu
素肉燥冬菇醬乾扁四季豆 82
Fried Snap Beans in Vegetarian Minced Pork Sauce
煎釀小甜椒 84
Fried Bell Pepper Stuffed with Lotus Root and Peanut
南乳甜竹煮素菜 86
Vegetarian Stew with Sweet Tofu Stick and Fermented Tofu
五香醬毛豆煮冰豆腐 88
Braised Frozen Tofu and Edamame
欖菜蟲草花蒸豆泡勝瓜 90
Steamed Loofah with Preserved Olive and Cordycep Flowers
炸芋蝦 92
Deep-fried Taro Chips
素肉燥醬甜椒拌粉絲 95
Vermicelli and Bell Pepper Mixed in Vegetarian Minced Pork Sauce
蠔汁三菇桃膠燴瓜甫 98
Braised Chinese Marrow with Mushrooms and Peach Gum
素三杯雞 100
Stir-fried Vegetarian Chicken with Soy Sauce, Sesame Oil and Wine

西式素菜
Vegetarian Dishes in Western Style
番茄燴素肉丸 102
Vegetarian Meatball in Tomato Sauce
蘑菇番茄牛油果漢堡包 104
Hamburger with Avocado and Mushroom
素豆餅伴椰菜花飯 106
Cauliflower Rice with Bean Patties
番茄蘑菇羽衣甘藍煮意粉 108
Spaghetti with Curly Kale, Mushrooms and Tomato
鷹咀豆蔬菜薄餅卷 110
Hummus Tortilla with Vegetables
西班牙蔬菜飯 112
Vegetarian Paella
芝士菠菜意大利戒指雲吞 115
Tortellini in Tomato Sauce
青瓜意大利麵伴芥末蜜糖乳酪醬 118
Cucumber Noodle in Honey Yoghurt Sauce
鮮露筍車厘茄芝士筆尖粉 120
Flaxseed Penne with Asparagus and Cherry Tomatoes
素千層麵 122
Vegetarian Lasagna
素肉扒漢堡包 124
Vegetarian Hamburger
南瓜洋葱蘋果煮椰菜花 126
Braised Cauliflower, Pumpkin with Onion and Apple
芝士烤鮮蔬 128
Roasted Vegetables with Cheese

惹味素菜
Vegetarian Dishes with Tangy Taste
麻辣茄子豆腐蒟蒻結 130
Spicy Eggplant, Tofu and Konnyaku
酸甜醬菠蘿伴豆卷 132
Tofu Rolls with Pineapple and Sweet Sour Sauce
辣椒蒜茸炒龍鬚菜 134
Stir-fried Chayote Shoots with Chilli and Garlic
綠咖喱銀杏豆泡煮綠椰菜花 136
Green Curry with Green Cauliflower, Deep-fried Tofu Puffs and Ginkgo
酸辣老鼠耳 138
Sour and Spicy Black Fungus
韓式泡菜炒粉絲 140
Stir-fried Sweet Potato Noodles in Korean Style
蒸茄子伴陳醋汁 142
Steamed Eggplant with Vinegar Sauce
紅咖喱煮秋葵薯仔 144
Red Curry with Potato and Okra
酸菜木耳燜枝竹 146
Braised Tofu Stick with Wood Ear Fungus and Pickled Mustard Green
葡汁甘筍燴炸豆腐 148
Braised Tofu and Carrot in Portuguese Sauce

素味甜品、飲料
Vegetarian Desserts and Drinks
蓮子百合杞子桂花桃膠糖水 150
Sweet Soup with Peach Gum, Lotus Seeds and Lily Bulbs
楓糖漿拌焗番薯 152
Baked Sweet Potato with Maple Syrup
紅棗栗子冰糖燉黃耳 153
Stewed Yellow Fungus with Red Dates and Chestnuts
南瓜凍糕 154
Chilled Pumpkin Cake
燕麥腰果奶 156
Oatmeal and Cashew Milk
杏仁蛋白茶 157
Egg White and Almond Drink
苦瓜三青汁 158
Bitter Melon, Green Apple and Cucumber Juice
火龍果奇異果汁 160
Dragon fruit and Kiwi Juice
玫瑰花杞子圓肉茶 161
Rose, Qi Zi and Longan Tea
紅棗南棗黨參茶 162
Red Date, Black Date and Dang Shen Tea
木敦果茶 163
Bael Fruit Tea

增強體質,抵抗都市病 164
Strengthen your Body to Resist Diseases of Affluence

防病護心、降膽固醇、強化血管
For Healthy Heart, Lowering Cholesterol, Strengthening Blood Vessel
蒜片炒小椰菜 166
Stir-fried Brussels Sprouts with Garlic
欖油羅勒醬雙色小扁豆 168
Green and Orange Lentils in Pesto Sauce
鮮露筍拌素鴨絲 170
Stir-fried Tofu Skin and Asparagus
木耳紅棗燕麥小米飯 172
Red Date, Oatmeal and Millet Rice
花生苗煮鹽滷豆腐 174
Bittern Tofu and Peanut Sprouts

預防高血壓
Preventing Hypertension
素肉燥冬菇醬番薯湯麵 176
Sweet Potato Noodles in Vegetarian Minced Pork Sauce
味噌芹菜豆漿豆腐湯 178
Soymilk, Tofu and Miso Soup
蘋果青瓜番茄西芹汁 180
Apple, Cucumber, Tomato and Celery Juice
日式七色海藻凍豆腐 181
Chilled Tofu with Seaweeds in Japanese Style

補鈣、預防骨質疏鬆
Preventing Calcium Rich and Osteoporosis
芝士焗西蘭花 182
Baked Broccoli with Cheese
香菇昆布煮鮮枝竹 184
Simmered Tofu Stick with Black Mushroom and Kelp
馬齒莧菜湯 186
Purslane Soup
芝麻黑豆漿 187
Black Soybean Milk with Sesame
豆渣甘筍菠菜煎餅 188
Fried Egg with Spinach, Carrot and Soy Pulp

補腦、提升記憶力
Strengthening Brain and Memory
薑黃合桃芝麻糊 190
Walnut and Sesame Sweet Soup
菠蘿合桃甘筍炒素雞 192
Stir-fried Tofu Roll with Pineapple, Walnut and Carrot
薑黃松子仁意式三色藜麥飯 194
Quinoa with Turmeric, Pine Nuts in Italian Style
麻油拌炒銀杏豆乾毛豆仁 196
Stir-fried Edamame, Dried Tofu, Ginkgo with Sesame Oil
雪菜鮮冬菇芽菜拌薑黃麵 198
Turmeric Noodles with Salted Mustard Green, Black Mushroom and Mung Bean Sprout

養肝明目
Tonifying Liver, Improving Eyesight
鮮蔬燉南瓜 200
Stewed Pumpkin with Assorted Vegetables
杞子枸杞菜湯 202
Qi Zi and Matrimony Vine Soup
香烤小甘筍南瓜件 204
Roasted Baby Carrot and Pumpkin in Pesto Sauce
藍莓木瓜乾果伴合桃火箭菜 206
Rocket Salad with Blueberry, Papaya, Dried Berries and Walnut

改善痛風
Relieving Gout
腰果青瓜紅藜糙米飯 208
Brown Rice, Quinoa with Cashew and Cucumber
欖油蘋果醋伴烚蔬菜 210
Poached Vegetables with Olive Oil and Apple Vinegar
木耳甘筍炒萵筍絲 212
Stir-fried Celtuce, Wood Ear Fungus and Carrot
欖油檸汁雅枝竹 214
Artichoke with Olive Oil and Lemon Juice

改善糖尿
Relieving Diabetes
松子仁拌洋葱紅椰菜 216
Stir-fried Red Cabbage with Pine Nuts and Onion
昆布素上湯蕎麥麵 218
Buckwheat Noodles in Kelp Stock
鮮蔬拌豆茸餅 220
Bean Patties with Vegetables
粟粒菜梗豆乾糙米飯 222
Brown Rice with Dried Tofu, Corn and Broccoli Stalk

產品資料

作者
ISBN
9789621470461
分類
素食
裝幀
平裝
著書語言
中文(繁)
出版日期
2019-07-02
頁數
224

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