Kiwi fruit smoothie | 好喝又美容的奇异果沙冰

Kiwi Fruit contains very high amount of vitamin C than any other citrus fruits and more potassium than banana. While the average orange has about 82mg of vitamin C, the kiwi has up to 110 mg. That is almost 34% more vitamin C than orange. The US National Institute of Health recommended that adult men over age 19 consume 90 mg a day, and adult women 75 mg a day for the growth and repair of all parts of body tissues. 

Ingredients:

 1 cold kiwi fruit

1 cold apple

1 banana

5 almonds
1 cold dragon fruit 

1 teaspoons granular lecithin

splash of water

Evaluation:

1. Flavour: Sour-sweet and nutty flavour with nice kiwi fruit aroma.   
2. Texture : Thick and creamy.
3. Nutrition Value: Very high vitamin C content. Promote Collagen growth naturally, and helps keep the skin firm and youthful.
4. Average Rating:★ ★ ★ ★ ☆

奇异果含有非常丰富的维生素C,可以促进胶原蛋白合成，使皮肤变得光滑白嫩，保持青春、健康的肌肤。

 

材料：

冷的奇異果 (Kiwi) 。。1粒
冷的苹果。。。。。。。1粒 
冷冻龙珠果。。。。。。1粒
杏仁。。。。。。。。。5粒
颗粒卵磷脂/大豆卵磷脂。。。。。1茶匙 (Granular Lechitin)
水。。。。。。。。。。少许 （帮助搅碎Blending)  



做法简单，只要把以上的材料放入混合器 (Blender) 搅碎后就可以喝了！

References:
1) National Institute of Health: Vitamin C
2) Yahoo voices: Kiwi Fruit: The Little Green Fruit with More Vitamin C Than Oranges.

Cherry Tomatoes

Cherry tomatoes are smaller tomatoes that are generally sweeter than larger tomatoes. They come in different shapes and colors, including yellow, orange, red, green strips and black. Cherry tomatoes are packed full of vitamins including Vitamin A, C, E as well as potassium and other mineral salts.

Usage: Fruit snacks, use in salad, as appetizer or as a garnish.

Selection: When selecting tomatoes in the market, select cherry tomatoes that are big, firm, smooth-skinned and bright colour.

Storage: Refrigerating cherry tomatoes can spoil their flavour, usually people just store them at room temperature and use within a few days.

Health Benefits: A research published in the May 2005 medical journal " Biochimica et Biophysica Acta" indicate that eating tomatoes regularly could reduce the risk of men getting prostate cancer. Tomatoes cantain high level of lycopene （茄红素）, a red carotenoid pigment which can promote prostate health.

For great cherry tomato recipes, you can check out the links below:  

1) Healthy and gluten free bean curd skin with tomato pasta sauce | 健康又美味的无麸质干豆腐皮配意大利番茄酱

2) Dragon fruit and tomato smoothie | 龙珠果番茄沙冰 

References:
1.Livestrong.com: Cherry tomatoes nutrition information
2 Netdoctor.com: The health benefits of tomatoes

Healthy and gluten free bean curd skin with tomato pasta sauce | 健康又美味的无麸质干豆腐皮配意大利番茄酱

Bean curd skin is also known as tofu skin, is a byproduct of soy milk. It is similar to Yuba ( 腐竹皮) but slightly thicker and  rough texture. One thing I like about bean curd skin is its sweet flavor, it tastes soft of eggy to me. To use, just separate the sheets and cut them into thin strips like Chinese noodles.  
 
The main criticism of bean curd skin is that it will not absorb much liquid sauce when cooked. So, to get the pasta sauce to stick to the bean curd skin, you can make the sauce thicker (simmer it for a while if it is thin) and toss the bean curd skin strips in the sauce.   

Below is a comparison of Nutrition Facts labels of Spaghetti (top), Bean curd skin (bottom left) and Rotini (bottom right). You can see that 100g of bean curd skin provides 270kcal, about 25% fewer calories than spaghetti (363 Kcal, 1 KJ = 0.2388 Kcal) and Rotini (359 Kcal). Bean curd skin is also a great source of protein. It provides 25.8g of protein, at least double the amount of protein in Spaghetti (12g) and Rotini (13.5g). 
  

Ingredients: 

1 package of bean curd skin (cut into strips) 

1 bottle Prego Italian sauce traditional (14 oz)

2 cloves garlic (chopped)

2 slides ginger (chopped)

1 onion (chopped)

1/2 red bell pepper (chopped)
1/2 cup water

Few grinds of black pepper and a pinch of salt.

Preparation:  

1. Heat some vegetable oil in a pan over medium-high heat. 
2. Cook garlic and ginger in oil for 1 minute. 
3. Stir in onion and bell pepper, and cook until soft. 
4. Mix in Prego Italian sauce and water, and then cook for another 2 minutes, stirring frequently.  
5. Add bean curd skin and cook for another 2 minutes. 
6. Season with salt and black pepper.  
7. Garnish with fresh cilantro and cherry tomatoes. 
8. Serve warm and enjoy!

For those who are serious about gluten free diet, this Prego Italian sauce is gluten free. It is made by Campbell's soup company, they publish a list of gluten-free products on their website at this link. 

意大利面你吃得多，有没有试过用干豆腐皮搭配意大利番茄酱？除了自己本身很爱吃番茄意大利面，其实我做这道菜肴其中一个想法就是想帮助一些有麸质不耐症 (Gluten intolerance) 的朋友，因为很多粥米面饭他们都不能吃，所以能够帮助他们设计一些饮食、自己也蛮开心的。

没有麸质不耐症的朋友也可以常吃，因为干豆腐皮的卡路里比一般的意大利面条少25%，而且蛋白质也高出一般。很适合正在做保健或减肥的朋友。

以上的干豆腐皮，在很多菜市、豆腐摊位都能买到。这些干豆腐皮跟一般腐竹有点不一样，它的表面有点丰厚、吃起來Q弹，而且容易撕成片状、然后以个人喜欢去切成不同厚度的面条。

材料不用很多，以简单为主：
1. 一包干豆腐皮
2. 一小瓶 Prego 意大利番茄酱
3. 一些蒜头、姜和洋葱切碎
4. 半个红灯笼辣椒切碎
5. 半杯水
6. 黑胡椒和盐少许做调味

做法：
1. 先放少许食油、蒜头、姜爆香。
2. 加入洋葱和红灯笼辣椒炒1分钟变软。
3. 加入意大利番茄酱和半杯水转小火，继续烹调2分钟。
4. 加入切好的干豆腐面条，继续烹调2分钟。
5. 加入少许黑胡椒和盐做调味，拌匀。
6. 起锅后放入香菜和小番茄即可。  

References:
 1. How to tell if you are gluten intolerant by Dr. Mark Hymen: Click here
2. Comparison of food calories by Two Foods - Instant Food comparison: Click here

Chinese dumplings with tomatoes pasta sauce，avocado dip & homemade hummus dip

Three quick and easy healthy recipes:

1) Chinese dumplings with tomatoes pasta sauce

Ingredients: 8 Chinese dumplings (defrosted), 1 small Prego tomatoes, basil & garlic sauce, 2 cloves garlic (chopped), 1 onion (chopped), 1/2 bell pepper (chopped), few grinds of black pepper and a pinch of salt. 

Preparation: Heat some vegetable oil in a pan over medium-high heat. cook garlic in oil for 1 minute. Stir in onion and bell pepper, and cook until soft. Mix in Prego tomatoes, basil & garlic sauce and cook for another 2 minutes, stirring frequently. Add dumplings and cook for another 2 minutes. Season with salt and black pepper. Garnish with fresh cilantro and serve warm.

2) Easy avocado dip  (Guacamole) 

Ingredient : 2 ripe avocados, 1  tomatoes (chopped), fresh cilantro (chopped), half lemon juice, few grinds of black pepper and a pinch of salt.   

Preparation: Peel and mash avocados in a serving bowl, stir in chopped tomatoes, fresh cilantro, lemon juice, salt and pepper. Chill for half and hour to blend flavors. Serve with tortilla chips, bell peppers, cherry tomatoes and fruits.   

3) Homemade hummus dip

Ingredient : 2  cloves garlic (chopped), 1 1/2 cup cooked chickpeas, 2 tablespoons tahini (sesame paste), half lemon juice, 1 teaspoon ground cumin, 1/2 teaspoon salt. 

Preparation: Put the above ingredients in a food processor and blend until creamy and smooth. Transfer to a bowl, cover and chill for 1 hour. Serve with fresh tortilla chips and cherry tomatoes and fresh cut fruits.     

Ginger fruit smoothie | 姜与蔬果新搭配

Ginger has a long tradition of being very effective in alleviating symptoms of stomach pain, nausea and diarrhoea. It is not only superior in flavor but contains higher levels of gingerol; a powerful antioxidant compound which acts as an anti-inflammatory in the body. If you are wondering how to use ginger, it's very easy to use for cooking. Since it is both fibrous and rich in juice and oils, it is suitable for making juice and ginger fruit smoothie. 

 

Ingredients:

 1 cold kiwi fruit

3 cold apples 

4 slices ginger

6 cold cherry tomatoes 

1 teaspoons raisins

1 teaspoons granular lecithin

splash of water

Evaluation:

1. Flavour: Sweet apple kiwi with a little spicy kick. 
2. Texture : Thick and a bit creamy.
3. Nutrition Value: Very high antioxidant compounds. Good for the stomach and digestive system.
4. Average Rating:★ ★ ★ ★ ☆

“姜是吃的萬能藥” 有提到70%的汉方制剂都含有姜, 在科學的方式解析姜具有健胃、抗潰瘍、鎮吐、促進腸的蠕動運動、胃腸內的殺菌、強心、鎮咳、去痰、鎮痛、鎮靜、解毒、抗菌、改善低血壓 、降血壓及多种作用。

我尝试过几种姜跟蔬果搭配搅拌成果汁，但是味道并不讨好，个人认为唯有姜跟苹果+奇异果+小番茄的味道最搭配。口味偏甜，有点姜的辣味。最适合做早餐，帮助提神醒脑！

材料：
姜。。。。。。。。。3 ~ 4小片
冷冻红苹果。。。。。3粒
冷冻奇異果 (Kiwi) 。。1粒
冷冻小番茄。。。。。 6粒
葡萄干。。。。。。。1茶匙
颗粒卵磷脂/大豆卵磷脂。。。。。1茶匙 (Granular Lechitin)
水。。。。。。。。。。少许 （帮助搅碎Blending)  



做法：把以上的材料放入混合器 (Blender) 搅碎后就可以喝了！

Q&A: 

1) 这沙冰会辣吗？
答： 味道会有点姜辣味，不过喝了过后觉得蛮舒服、暖胃的。若怕辣，可以把姜片减少于1-2片。

2） 如果不放葡萄干和颗粒卵磷脂/大豆卵磷脂可以吗？
 答： 不放葡萄干和颗粒卵磷脂也可以，一般上如果苹果不是很甜，我都会加少许葡萄干增添一些甜味。 而不加颗粒卵磷脂也不会影响沙冰的整体味道。

3） Granular lecithin 有什么作用吗？？去哪里买得到？
答： 颗粒卵磷脂 或 大豆卵磷脂 (Granular lecithin or lecithin) 是素食三宝其中一宝。常食用卵磷脂可以帮助身体细胞生长，特别对指甲、和头发健康成长很有帮助！也有研究显示常吃卵磷脂可以促进头脑发育，和预防肝脏和心 脏疾病。 这是其中一个参考： http://www.livestrong.com/article/273790-what-are-the-benefits-of-soy-lecithin-granules/
可以在很多健康食品店或有机食品店都能买到Granular lecithin。 


References :
1) WHfoods: Ginger
2) 姜是吃的萬能藥

Delicious green smoothie | 超级绿色沙冰

Green smoothie is very nutritious. With a ratio of fruits to lefty green vegetables as 60: 40, the sweet fruit takes away the bitter taste of greens. Green smoothie get their vibrant colour from chlorophyll, a nutrient-rich pigment found in all leafy vegetables such as wheatgrass, bak choy, spirulina, spinach, that cleans the body of harmful toxins, enhances the immune system, purifies the blood and rejuvenates the body.  According to Dr. Ann. Wigmore, to consume chlorophyll is like receiving a healthy blood transfusion.

Ingredients:

1 banana
1 cold kiwi fruit

1 cold dragon fruit

6 spirulina tablets 

2 bunches organic bak choy 

 Handful of organic wheatgrass

 1/2 cup frozen organic blueberries

1 teaspoons granular lecithin

splash of water

Evaluation:

1. Flavour:  Sweet and flavorful (not bitter at all).

2. Texture : Smooth and creamy.

3. Nutrition Value: Very high chlorophyll, vitamins and minerals. Excellent for body detox and rejuvenation.
4. Average Rating: ★ ★ ★ ★ ★

超级绿色Smoothie 的营养非常丰富，含有多种活性营养素和70多种矿物质，如钾、钠、钙、镁、铁、等等。绿色Smoothie 的颜色来自蔬菜和绿藻中的叶绿素，可以帮助制造新鲜血液，排除血液中的废物，美白皮肤，提高免疫力及预防直肠癌和多种慢性病。

以下材料搭配，大概 ~ 60% 水果 ：40% 蔬菜比率， 水果的香甜会盖住蔬菜的苦涩味，所以味道容易入口，最适合不爱吃蔬菜的小朋友们。

材料：
有机小白菜 。。。。。1 把
有机小麦草。。。。 。1把
绿藻。。。。。。。 。6 粒
香蕉 。。。。。。。1条
冷冻奇異果 (Kiwi) 。。1粒
冷冻龙珠果。。。。。 1粒
冷冻蓝莓。。。。。。 半杯
颗粒卵磷脂/大豆卵磷脂。。。。。1茶匙 (Granular Lechitin)
水。。。。。。。。。。少许 （帮助搅碎Blending)

做法简单， 只有把以上的材料放入混合器 (Blender) 搅碎后就可以喝了！ 


Reference:
1) Wikipedia: Health shake
2) Boutenko, Victoria "Ode to a Green Smoothie", first published 2005 newsletter, RawFamily.com. Reprinted in Kyssa, Natasha (2009). The SimplyRaw Living Foods Detox Manual, beginning p.29. ISBN 1-55152-250-0.

sprout quinoa salad 2

Sprout quinoa salad 1

Halloween Breakfast: Almond muesli with carrot beetroot juice

Happy Halloween 2012! 

 

Wheatgrass smoothie | 小麦草沙冰

Wheatgrass is the grass of young wheat plants. It is one of the superfood that is packed with highly concentrated chlorophyll, minerals, vitamins, amino acids and other nutrients. Wheatgrass is more than 20 times denser in nutrients than other vegetables. it has more vitamin C than oranges and twice the vitamin A as carrots, over 90 minerals (potassium, calcium, magnesium and sodium), 19 amoino acids, and superoxide dismutase enzyme for lessen the effect of radiation and slow down aging process.

   

 Ingredients: 

handful of organic Wheatgrass 

 1 banana
5 cherry tomatoes

1 cold dragon fruit 

1/2 cup frozen organic blueberries

1 teaspoons granular lecithin

splash of water 

 

Yum, so good!

材料：
有机的小麦草。。 1把
香蕉 。。。。。1条
冷冻小番茄 。。。5粒
冷冻龙珠果。。。 1粒
冷冻蓝莓。。。。 半杯
颗粒卵磷脂。。。 1茶匙
水。。。。。。。少许

只有把以上的材料放入混合器 (Blender) 搅碎后就可以喝了！


Reference:
1) Nutrition facts of Wheatgrass: here
2) Energise Alkaline Diet & Natural Health Blog: Wheatgrass benefits