內容簡介
內容簡介 向長壽的日本人學習飲食之道！Shoku-Iku（食育）是日本文化中對於飲食之道的看法，也是日本人從小學習如何健康飲食的方式。本書要告訴讀者日本飲食的小秘密：只要遵循幾個重要原則，輕輕鬆鬆就能吃得更健康，也更能用心享受食物的滋味。本書的食譜共分為五章，每一章以一種烹調方法為主：蒸（或者微波）、燒烤、悶煮、生食、壽司。材料器具簡便，甚至不需要烤箱，用微波爐就能做出一道美味的蒸海鯛，淋上清爽但鮮味十足的醬汁，或者利用燒烤的方式，做出美味的日式火雞豆腐堡。本書說明清楚、圖文並茂，教你如何選用最有益於健康的蔬菜、魚類和穀類，告訴你哪一種食物有你最需要的營養。而且，吃得健康，仍然可以吃得美味、吃得有趣：用壽司做成玩偶或「杯子蛋糕」；開個涮涮鍋派對保證能賓主盡歡；用日式早飯開始元氣十足的一天。食育的精神，在於好好吃、慢慢吃，就算是一個人吃飯，也要重視飲食，因為這是尊重身體、愛護身體的重要方式。有了這本書，你也可以吃得像個長壽的日本人。Shoku-Iku is the way that Japanese people are taught about healthy food. It is part of the culture. This book reveals the secrets to how the Japanese stay so healthy in easyto-follow principles so you, too, can learn to eat mindfully, the Shoku-Iku way.Each of the five recipe chapters centres on one cooking method: steaming (or microwaving); grilling; simmering; no-cook; and sushi. You don't even need an oven to make the recipes. Learn how to make perfectly steamed sea bream in the microwave and serve with with a light, ultra-savoury dressing, or grill up a satisfying Japanese turkey and tofu burger.Clear and graphic illustrated spreads show you how to choose which vegetables, fish or grains to optimise your health and which can help with specific ailments. Shoku-Iku also means learning how to eat, making time for your meals and serving a spread of dishes to honour your body, even if you are eating alone. With this book, you too can eat like the long-lived Japanese.The recipes are joyful and playful: learn to make dolls or 'cupcakes' from sushi, celebrate a party with a Japanese shabu-shabu, or hot pot, where you and your guests cook your food in a communal pot, or enjoy a 'full Japanese' garden breakfast.As with Japanese food in general, most of the 70 brand-new recipes here are largely gluten-and dairy-free, many are vegan and some raw. And all the recipes are unbelievably simple, as that is the Shoku-Iku way.
