🌱 如何開始吃全食物蔬食 🌱

繼上一篇發文後，有人詢問該怎麼開始吃全食物蔬食。對我來說，因為吃全食物蔬食的時候已經是轉蛋奶素的11年後、轉vegan的8年後了，所以對我來說這個轉換其實是「如何戒掉加工食品」，跟素不素已經無關了。這是我的一些小撇步：

1️⃣ 做菜的時候用水或蔬菜高湯代替油
2️⃣ 用味增代替鹽，或是如果你買得到又不忌五辛，可以試試鹽代替品「Table Tasty」（味增鈉含量也高，但是是目前唯一已知不會升高血壓或讓你得胃癌的高鈉食品）
3️⃣ 用自製椰棗糖漿代替糖（作法：去核椰棗泡熱水一小時後加點檸檬汁用果汁機攪拌。具體請參考葛雷格醫師的「食療聖經食譜」）
4️⃣ 用小米、藜麥、全麥麵條等代替白米、白麵條等精緻澱粉
5️⃣ 最好家裡不要放加工食品，這樣想吃也沒得吃
6️⃣ 外食的時候盡力就好了。真的想吃甜膩膩的vegan巧克力奶油蛋糕，那就放鬆心情好好享受吧！你偶爾吃什麼，真的沒有每天吃什麼來得重要（我自己昨天才剛吃了兩塊草莓蛋糕）
7️⃣ 請餐廳配合。我常去的一家餐廳有道菠菜沙拉裡頭會放年糕，我總是請他們不要給我年糕，多給我點菠菜
8️⃣ 找到你喜歡的有機蔬菜農場，跟種出你每天吃的菜的人聊聊天。我個人覺得這會讓我更充滿感激，也給整個備餐體驗加分
9️⃣ 更多食譜，可以參考「食療聖經食譜」或關注NutritionFacts.org取得最新的科學實證營養資訊（我們還沒有中文網站，但是大部分影片都有中文字幕可以選）

最後......這張照片是幾年前在瑞士旅遊拍的（已經忘記「旅遊」是什麼東西），目測當時大概比現在胖＋黑百分之十。想回到曬黑的日子，至於肥肉就不用了～～

***

🌱 How to start eating more whole food plant-based 🌱

After I made the post about being mostly whole food plant-based (WFPB), I received some questions from people who’d like to know how they can start doing that, too. I think it’s worth noting that when I started eating WFPB, it was already 11 years since I went vegetarian and 8 years since I went vegan. So for me, it was really about cutting out processed plant foods rather than cutting out any animal products. Here are some of the tips that have helped me:

1️⃣ Replace oil with water or vegetable broth when cooking.
2️⃣ Replace salt with miso, or if you have access, try salt substitute “Table Tasty.”
3️⃣ Replace sugar with date syrup when baking (search “date syrup” on NutritionFacts.org for recipe).
4️⃣ Replace refined grains with whole grains such as millets, quinoa, whole wheat noodles, etc.
5️⃣ Try not to have processed foods at home at all so you naturally wouldn’t eat them.
6️⃣ Try your best when you eat out, and if you really want that vegan chocolate cake topped with cream and packed with sugar...just enjoy it and don’t feel bad (I just had two pieces of an amazing vegan coconut strawberry cake last night). It’s really the day-to-day stuff you eat that counts.
7️⃣ Ask the restaurant to accommodate. For example, one of my favorite restaurants adds rice cakes to their spinach salad dish. I always ask them to take out the rice cakes and give me more spinach instead.
8️⃣ Find your favorite organic vegetable supplier and know where your food comes from. Talk to the people who grow your food. It may bring appreciation and make your meal prepping experience nicer, at least for me!
9️⃣ For more healthy recipes, check out the How Not to Die Cookbook and follow NutritionFacts.org for the latest science on evidence-based nutrition.

(This photo was taken a couple years ago when you could still do this thing called “enjoying summer in Europe”...and when I was maybe 10% chubbier and more tanned than now.)

今天去小印度區，第一次嘗試吃這樣13種醬料一次給齊的印度料理（我好俗），旁邊的顧客大家都是用手直接吃飯，覺得有一種好道地的感覺～🥰

但是我這次還是很沒用的使用刀叉，下次要來挑戰正宗吃印度料的方式！😛

超愛那個sour cream spinach的醬（中文是波菜奶酪的樣子），下次要自己來做做看！
然後還有那個黑胡椒香菇！到底是放了什麼香料在裡面～～～太好ㄘ了啦！

///這間是素食餐廳，好吃推推推！❤️👌🤤

#indianfood #vegetarian #littleindiasingapore #singapore #nouriture
#印度料理 #素食 @ Greenleaf Cafe

趕緊來分享感恩大餐！🦃🦃

今年我們家的menu目前規劃是這樣👇🏻
🍂起司伊比利豬水果盤🍇🥓🧀
🍂Roasted Prime Rib 烤牛排🥩🥩(自己去Costco買肉回來醃製烘烤）（當然不是我處理⋯我乾女兒的爸爸要負責）
🍂焗烤龍蝦尾🦞🦞
🍂Creamed corn 奶油玉米🌽🌽
🍂Cream spinach 奶油波菜🥬🥬
🍂Grilled asparagus or steam veggie 烤蘆筍或清蒸蔬菜🥦🥦
🍂Mashed potatoes with gravy 馬鈴薯泥🥔🥔
🍂Pecan pie and ice cream 熱烘烘核桃派佐冰淇淋🍦🍦

🍂飲品：
紅酒 🍷🍷
台灣啤酒爽🍻🍻
氣泡水🥤🥤
跟牛奶（for keiki)🥛🥛

▫️▫️▫️▫️▫️

其實基本上西餐轟趴的規劃就是：
✔️一個前菜開胃菜加上水果
✔️一個大肉（大家都好愛肉肉肉）
✔️三個配菜（可以都蔬菜 或是一個馬鈴薯類的碳水化合物）
✔️如果喜歡湯的人可以準備一個濃湯
✔️至少一個甜點

✔️飲料喜歡什麼準備什麼啦！

🥩🥩肉類的部分：
如果不想自己烤牛排烤火腿烤火雞的話，
可以考慮買 The Honey Baked Ham Company
他們的火腿非常好吃👍🏻👍🏻👍🏻👍🏻👍🏻
但要小心不要買太大個
除非是公司或很多人聚餐
買小的small half ham就很夠了
然後真的很想要有一隻雞 🍗🍗可以放一隻Costco或是超市的烤雞⋯製造一下桌上有雞的氛圍就好
因為一整隻火雞超大隻
而且除非真的很愛吃火雞
不然真的很容易吃到怕😆😆

▫️▫️▫️▫️▫️

🍯如果在LA/OC/ inland empire
牛排跟龍蝦海鮮可以跟 Seafood Papa 訂，直接送到家，不用去Costco人擠人！😊😊

🍯如果去Honey baked買Ham的人
配菜也可以直接在Honey baked 買喔（建議一定要上網或是之前先去店裡預訂，最好週一週二就把東西領回家，週三才去領會很可怕，週四感恩節當天才去買真的就是碰運氣！我真的在領預訂餐點時，看過臨時才去買的人為了火腿跟火雞大打出手）

🍯配菜在Trader Joe's 跟 Costco也有賣（請看我之前的TJ and Costco文）
微波後拿出來擺盤就好！很方便！

🍯記得要準備一些沙拉葉啊墊在肉下面假掰擺盤用😆😆

▫️▫️▫️▫️▫️

同場加映布拎布拎的小香限量J12⌚️
除了💎💎鑽圈外，還有全鑽Lady Coco吊飾在旁邊
超浮誇的✨✨
全美只有一支啊
有興趣的朋友可以直接找South Coast的Koko
應該全世界都可以寄吧😆😆
#無償分享

▫️▫️▫️▫️▫️

🌈🌈來IG找我玩：https://www.instagram.com/princessarah8/

✨

🌱🌱來Podcast找我玩： https://podcasts.apple.com/us/podcast/princessarah8s-podcast/id1536522611

✨

☀️☀️來Youtube找我玩：https://www.youtube.com/channel/UCig-HgZHd__z5Pp6bpXZG0w?

✨

📚📚中文童書推薦：http://www.yobabyshop.com?aff=42

✨

#sarah美國停課防疫日記
#sarah媽媽經
#sarah停課日記
#sarah_shelter_in_place
#妮看成停經日記表示妮視力正常
#別擔心我還沒停經
#等我停經我再來寫停經日記
#sarahthanksgiving

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———————————————————————————

韩式炒杂菜??

材料：
Onion, Spring Onion, Red Bell Pepper, Carrot, Garlic, Spinach ,
White Mushroom, Shiitake Mushroom, Egg, Pork, Sweet Potato Noodles

腌制肉 ：
-Brown Sugar 1tsp
-Soy Sauce 2 tsp
-Sesame Oil 1 tsp

搅拌所有食物：
-Soy Sauce 1 tbsp
-Brown Sugar 1 tbsp
-Black Pepper
-Sesame Oil


Thank you so much for watching ！
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这部影片与薇诺娜合作❤️

廚師Amy Chaplin教你切57種蔬菜！
專業大廚教你切36種水果 ►► https://smarturl.it/9qkoc5
#療癒廚房 #切菜 #料理
00:00 Intro
00:30​ Peanut 花生
00:55​ Brussels Sprouts 球芽甘藍
01:42​ Peas 豌豆
02:09​ Snap Peas 甜豆
02:28​ Wakame 裙帶菜
03:06​ Garlic 蒜頭
03:57​ Shallot 紅蔥頭
04:35​ Watercress 西洋菜
05:10​ Green Beans 綠豆
05:45​ Asparagus 蘆筍
06:21​ Fava Beans 蠶豆
06:50​ Scallion 青蔥
07:21​ Celery 芹菜
08:21​ Spinach 菠菜
08:55​ Kombu 昆布
09:41​ Okra 秋葵
10:20​ Nopales 仙人掌葉
10:58​ Onion 洋蔥
12:03​ Broccoli Rabe 青花菜苗
12:44​ Endive 苦苣
13:37​ Radicchio 紅菊苣
14:38​ Bok Choy 青江菜/白菜
15:29​ Cabbage 甘藍菜
16:18​ Chicory 菊苣
17:13​ Mustard Greens 芥菜
18:07​ Collard Greens 綠葉甘藍
19:19​ Swiss Chard 瑞士甜菜
20:17​ Fennel 茴香
21:00​ Leek 大蔥
22:03​ Iceberg Lettuce 美生菜
22:32​ Kale 羽衣甘藍
23:35​ Butternut Squash 胡桃南瓜
24:59​ Kabocha Squash 日本南瓜
26:00​ Tomatillo 黏果酸醬
26:39​ Tomato 番茄
27:07​ Zucchini 節瓜
27:46​ Cucumber 青瓜
28:09​ Chayote 佛手瓜
28:44​ Pepper 椒類
29:13​ Jalapeño Pepper 墨西哥辣椒
29:47​ Bitter Melon 苦瓜
30:28​ Eggplant 茄子
31:22​ Radish 小蘿蔔
31:59​ Turmeric 薑黃
32:32​ Ginger 姜
33:14​ Beetroot 甜菜
33:51​ Carrot 胡蘿蔔
34:38​ Parsnip 歐防風
35:07​ Turnip 蕪菁
35:40​ Potato 馬鈴薯
36:17​ Taro 芋頭
37:00​ Rutabaga 蕪菁甘藍
37:47​ Daikon 白蘿蔔/大根
38:27​ Jicama 豆薯
39:00​ Lotus Root 蓮藕
39:37​ Artichoke 菜薊
40:28​ Cauliflower 花椰菜
41:06​ Romanesco 寶塔花菜
41:36​ Broccoli 綠花椰菜

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This is a highly requested recipe and we’re excited that we can finally dish it out to you. Roland got this recipe from our uncle who is a retired zichar chef. It took him a few tries and a few consultations with his cousin who is still a zichar chef, to get this right. Hopefully you can make this recipe on your first try. Roland's cousin suggested that we use Thai yam because its texture is the best for yam ring so if possible, get Thai yam.

中文版视频 https://youtu.be/Gkr35uYtg3Q

According to Hungrygowhere, yam ring is a uniquely Singapore dish, which was first created as a vegetarian dish. Today yam ring or sometimes referred to as yam basket, has become a zichar staple. You can read more about the origin of yam ring here: https://www.hungrygowhere.com/gallery/the-history-behind-singapore-s-original-food-*gid-09a13101/fda80200

If you don't want to make the yam ring, you can also just cook the seafood and chicken stir fry as it is and it'll be a perfect meal too.

See the ingredient list below for your easy reference.

Hope you can recreate this yummy dish in the comfort of your home. Thanks for dropping by our channel.

Please subscribe to stay tuned to our home cooking videos.

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on behalf of Spice N’ Pans

Ingredients:
Serves 4 - 5 pax

For yam ring
---------
300g Thai yam
1 teaspoon five spice powder (https://amzn.to/36oryqu or make it yourself https://youtu.be/4N39Ib8lIsQ)
1 teaspoon salt
1 teaspoon sugar
A few dashes of white pepper (https://amzn.to/2zqCvMa0
60g wheat starch (the one we used: Sunflower Wheat Starch - Tim Sum Flour https://fairprice.com.sg/product/sunflower-tim-sum-flour-wheat-starch-500g-147430)

90ml (slightly more than 1/3 cup) hot water
30g lard (can be replaced with margarine, butter or vegetable shortening)
1/2 teaspoon baking powder (https://amzn.to/2ZqpSvr)

Note: If you don't know how to get lard, just buy a piece of pork fat from your butcher and follow this video: https://youtu.be/PHlRSf6VpQo. The oil that comes out from the pork fat is lard - just let it cool down and then store it in the fridge and it will solidify. Use the crispy lard in your dishes by sprinkling some over. Super yummy!


For stir fry
---------
2 cloves garlic
20g sliced carrots
125ml (1/2 cup) water
2 tablespoons oyster sauce (https://amzn.to/2zmZ84i)
1/2 teaspoon sugar
A few dashes of white pepper
100g thinly sliced chicken
120g shrimp (prawns)
80g scallops
3 young corns
A few pieces of snow peas
Some cornstarch solution
1 teaspoon sesame oil (https://amzn.to/2XqAIPe)
1 tablespoon Chinese cooking wine (Shaoxing Huatiao wine) (https://amzn.to/2LRZYbU)

Other ingredients
---------
35g vermicelli

 ===
If you like this recipe, you might like these too:

Restaurant style Chinese Spinach Tofu w/ Mushrooms 菠菜豆腐
https://www.youtube.com/watch?v=M1yQ8-w2Hs8&t=55s

Chinese Steamed Chicken & Mushrooms in Oyster Sauce
https://www.youtube.com/watch?v=m19AjHN8b1A&t=76s

Braised Pig’s Stomach w/ Mushrooms & Sea Cucumber
https://www.youtube.com/watch?v=zj_JkAx7n7A&t=23s

Disclaimer:
Spice N' Pans is not related to these products and cannot guarantee the quality of the products in the links provided. Links are provided here for your convenience. We can only stand by the brands of the products we used in the video and we highly recommend you to buy them. Even then, preference can be subjective. Please buy at your own risk. Some of the links provided here may be affiliated. These links are important as they help to fund this channel so that we can continue to give you more recipes. Cheers!