100道素菜 | 誠品線上

100道素菜

內容簡介

內容簡介 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。

作者介紹

作者介紹 杜紹鵬-作者Feliz Chan，曾出版多本銷售量很高的食譜，如菲 印傭入廚手記：家常老火湯（第九版）、十分鐘蒸餸（第九版），多次再版加印，其設計的菜單配搭新穎，切合香港人的學習需要。

產品目錄

產品目錄 素食，吃出健康來！ 6Vegetarian Diet for Good Health!素食材料，你認識嗎？ 8Do 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 16Pesto Sauce牛油果醬 19Guacamole 素肉燥冬菇醬 20Vegetarian Minced Pork Sauce番茄醬 22Tomato Sauce大豆芽菜素上湯 23Soybean Sprout Vegetarian Stock昆布素上湯 24Kelp Stock冰豆腐 25Frozen Tofu素扒 26Vegetarian Burger素肉丸 28Vegetarian Meatballs素豆餅 29Bean Patties涼拌小食Cold Appetisers藜麥杏仁車厘茄羽衣甘藍 30Curly Kale Salad with Cherry Tomato, Quinoa and Almond麻醬拌杞子鮮淮山 32Fresh Yam and Qi Zi in Sesame Sauce合桃腰果拌菠菜 34Spinach with Walnut and Cashew藜麥帶子 36Potato Quinoa Patties開心果洋葱拌凍番茄 38Tomato Slice Mixed with Pistachio and Onion涼拌鮮竹海竹笙 40Chilled Tofu Sticks and Bull Kelp煎南瓜水餃 42Pan-fried Pumpkin Dumplings芝士石榴橄欖番茄乾拌沙律菜 44Pomegranate, Olive and Tomato Salad with Cheese蔬菜薯茸餅 46Fried Potato and Broccoli Patties涼拌青瓜片 48Chilled Cucumber Slices in Sesame Sauce芝麻合桃蓮藕餅 50Lotus Root Patties with Walnut and Sesame涼拌洋葱苦瓜片 52Chilled Bitter Melon and Red Onion滋潤素湯Nourishing Vegetarian Soups姫松茸節瓜雜豆湯 54Agaricus Blazei Mushroom, Chinese Marrow and Beans Soup鮮淮山雪耳紅蘿蔔栗子湯 56Fresh Yam, White Fungus, Carrot and Chestnut Soup冬瓜冬菇竹笙芡實薏米湯 58Winter 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 60Beetroot Soup with Corn, Carrot, Cashew and Walnut雙蓮冬菇花生紅綠豆湯 62Lotus Root Soup with Lotus Seeds, Black Mushroom and Peanut合掌瓜紅蘿蔔猴頭菇湯 64Chayote Soup with Carrot and Monkey-head Mushroom羊肚菌粟米紅蘿蔔淮山黑豆湯 66Morchella Soup with Corn, Carrot, Yam and Black Soybean番茄薯仔洋葱椰菜湯 68Cabbage and Onion Soup with Tomato and Potato, 黃耳乾菌合桃魚翅瓜湯 70Fig-leaf Gourd Soup with Yellow Fungus, Mushrooms and Walnut南瓜粟米羹 72Pumpkin and Corn Thick Soup西蘭花青豆羹 74Broccoli and Green Pea Thick Soup念念不忘素菜Unforgettable Vegetarian Dishes糖醋猴頭菇 76Deep-fried Monkey-head Mushrooms in Sweet and Sour Sauce九層塔煎蛋 78Fried Egg with Basil七彩海竹笙素炒 80Stir-fried Bull Kelp, Soybean Sprouts and Spiced Tofu素肉燥冬菇醬乾扁四季豆 82Fried Snap Beans in Vegetarian Minced Pork Sauce煎釀小甜椒 84Fried Bell Pepper Stuffed with Lotus Root and Peanut南乳甜竹煮素菜 86Vegetarian Stew with Sweet Tofu Stick and Fermented Tofu五香醬毛豆煮冰豆腐 88Braised Frozen Tofu and Edamame欖菜蟲草花蒸豆泡勝瓜 90Steamed Loofah with Preserved Olive and Cordycep Flowers炸芋蝦 92Deep-fried Taro Chips素肉燥醬甜椒拌粉絲 95Vermicelli and Bell Pepper Mixed in Vegetarian Minced Pork Sauce蠔汁三菇桃膠燴瓜甫 98Braised Chinese Marrow with Mushrooms and Peach Gum素三杯雞100Stir-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 102Vegetarian Meatball in Tomato Sauce蘑菇番茄牛油果漢堡包 104Hamburger with Avocado and Mushroom素豆餅伴椰菜花飯 106Cauliflower Rice with Bean Patties番茄蘑菇羽衣甘藍煮意粉 108Spaghetti with Curly Kale, Mushrooms and Tomato鷹咀豆蔬菜薄餅卷 110Hummus Tortilla with Vegetables西班牙蔬菜飯 112Vegetarian Paella芝士菠菜意大利戒指雲吞 115Tortellini in Tomato Sauce青瓜意大利麵伴芥末蜜糖乳酪醬 118Cucumber Noodle in Honey Yoghurt Sauce鮮露筍車厘茄芝士筆尖粉 120Flaxseed Penne with Asparagus and Cherry Tomatoes素千層麵 122Vegetarian Lasagna素肉扒漢堡包 124Vegetarian Hamburger南瓜洋葱蘋果煮椰菜花 126Braised Cauliflower, Pumpkinwith Onion and Apple芝士烤鮮蔬 128Roasted Vegetables with Cheese惹味素菜Vegetarian Dishes with Tangy Taste麻辣茄子豆腐蒟蒻結 130Spicy Eggplant, Tofu and Konnyaku酸甜醬菠蘿伴豆卷 132Tofu Rolls with Pineapple and Sweet Sour Sauce辣椒蒜茸炒龍鬚菜 134Stir-fried Chayote Shoots with Chilli and Garlic綠咖喱銀杏豆泡煮綠椰菜花 136Green Curry with Green Cauliflower, Deep-fried Tofu Puffs and Ginkgo酸辣老鼠耳 138Sour and Spicy Black Fungus韓式泡菜炒粉絲 140Stir-fried Sweet Potato Noodles in Korean Style蒸茄子伴陳醋汁 142Steamed Eggplant with Vinegar Sauce紅咖喱煮秋葵薯仔 144Red Curry with Potato and Okra酸菜木耳燜枝竹 146Braised Tofu Stick with Wood Ear Fungus and Pickled Mustard Green葡汁甘筍燴炸豆腐 148Braised 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 150Sweet Soup with Peach Gum, Lotus Seeds and Lily Bulbs楓糖漿拌焗番薯 152Baked Sweet Potato with Maple Syrup紅棗栗子冰糖燉黃耳 153Stewed Yellow Fungus with Red Dates and Chestnuts南瓜凍糕 154Chilled Pumpkin Cake燕麥腰果奶 156Oatmeal and Cashew Milk杏仁蛋白茶 157Egg White and Almond Drink苦瓜三青汁 158Bitter Melon, Green Apple and Cucumber Juice 火龍果奇異果汁 160Dragon fruit and Kiwi Juice玫瑰花杞子圓肉茶 161Rose, Qi Zi and Longan Tea紅棗南棗黨參茶 162Red Date, Black Date and Dang Shen Tea木敦果茶 163Bael Fruit Tea增強體質，抵抗都市病 164Strengthen 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 166Stir-fried Brussels Sprouts with Garlic欖油羅勒醬雙色小扁豆 168Green and Orange Lentils in Pesto Sauce鮮露筍拌素鴨絲 170Stir-fried Tofu Skin and Asparagus木耳紅棗燕麥小米飯 172Red Date, Oatmeal and Millet Rice花生苗煮鹽滷豆腐 174Bittern Tofu and Peanut Sprouts預防高血壓Preventing Hypertension素肉燥冬菇醬番薯湯麵 176Sweet 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 180Apple, Cucumber, Tomato and Celery Juice日式七色海藻凍豆腐 181Chilled 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 182Baked Broccoli with Cheese香菇昆布煮鮮枝竹 184Simmered Tofu Stick with Black Mushroom and Kelp馬齒莧菜湯 186Purslane Soup芝麻黑豆漿 187Black Soybean Milk with Sesame豆渣甘筍菠菜煎餅 188Fried 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 190Walnut and Sesame Sweet Soup菠蘿合桃甘筍炒素雞 192Stir-fried Tofu Roll with Pineapple, Walnut and Carrot薑黃松子仁意式三色藜麥飯 194Quinoa with Turmeric, Pine Nuts in Italian Style麻油拌炒銀杏豆乾毛豆仁 196Stir-fried Edamame, Dried Tofu, Ginkgo with Sesame Oil雪菜鮮冬菇芽菜拌薑黃麵 198Turmeric Noodles with Salted Mustard Green, Black Mushroom and Mung Bean Sprout養肝明目Tonifying Liver, Improving Eyesight鮮蔬燉南瓜 200Stewed Pumpkin with Assorted Vegetables杞子枸杞菜湯 202Qi Zi and Matrimony Vine Soup香烤小甘筍南瓜件 204Roasted Baby Carrot and Pumpkin in Pesto Sauce藍莓木瓜乾果伴合桃火箭菜 206Rocket Salad with Blueberry, Papaya, Dried Berries and Walnut改善痛風Relieving Gout腰果青瓜紅藜糙米飯 208Brown Rice, Quinoa with Cashew and Cucumber欖油蘋果醋伴烚蔬菜 210Poached Vegetables with Olive Oil and Apple Vinegar木耳甘筍炒萵筍絲 212Stir-fried Celtuce, Wood Ear Fungus and Carrot欖油檸汁雅枝竹 214Artichoke with Olive Oil and Lemon Juice改善糖尿Relieving Diabetes松子仁拌洋葱紅椰菜 216Stir-fried Red Cabbage with Pine Nuts and Onion昆布素上湯蕎麥麵 218Buckwheat Noodles in Kelp Stock鮮蔬拌豆茸餅 220Bean Patties with Vegetables粟粒菜梗豆乾糙米飯 222Brown Rice with Dried Tofu, Corn and Broccoli Stalk

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試閱文字

自序 : 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！

最佳賣點

最佳賣點 : ･ 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。
･ 食譜標明全素或蛋奶素；全書中英對照。

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