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【繁體】蔬食常備菜

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【繁體】蔬食常備菜

Name: 【繁體】蔬食常備菜
Brand: KingStone
SKU: 3136156231
Price: 23.77 USD
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希望打造讓身材和時間都能｢瘦身｣的健康輕盈好夥伴，
關鍵就在於你怎麼活用｢蔬菜｣！

看似樸實的蔬菜，只要巧妙搭配就能變化出相當多元的樣式及口味。不論是用在開胃、佐餐、清口解膩、或是作為攝取蔬菜營養的主力，蔬食常備菜都能在你我的生活中扮演一個絕佳的輔助角色。

現代人生活步調緊湊，就連維持生命所需的飲食也被許多繁雜瑣事所綁架。其中相對輕淡，但是又和身體機能與健康關係密切的蔬菜很容易就在這樣的生活型態下被割捨。會有這樣的情況，不外乎是大多數人都偏好強烈鮮明的味覺享受，不喜歡清淡樸實的口味，或者是忙到沒有時間自炊而仰賴外食等原因所導致。長久下來，失衡的飲食就會對健康和外觀體態造成影響。

諷刺的是，就在人們藉由各種方法追求外觀體態塑造的同時，卻往往忽略了日常飲食與生活習慣其實也和這個目標息息相關。只要從我們日常飲食的小處著手，不僅能雕塑身材、有效改善健康，也能讓自炊和用餐的過程增加更多不同的花樣與樂趣。

在現代社會，追求健康及飲食安全的潮流已經是不可忽視的重要生活指標。而自己在家親手製作的蔬菜常備菜，正是符合以上需求的絕佳選擇！只要從豐富的陣容中揀選搭配，活用蔬菜的特性，並配合簡單方便的調理過程，就能將美味和營養濃縮保存在自家冰箱，讓您在繁忙的日子也能隨時補充每日必需的蔬食能量。

蔬食種類百變、口味變化多元，處理簡單卻別具風味。每次只需要花費小小的工夫和時間，簡單活用不同蔬菜的營養及食材特質，就能為每餐的飲食增添更豐富的色彩。

健康享｢瘦｣不再是口號，而是自然地成為我們日常生活的一部分！

★ 解密蔬食常備菜的五大重點特色 ★

Point.1：
全部都是以植物性的素材製作而成。因此低卡路里也令人吃得安心。
以蔬菜為首的植物性素材，與肉、魚、蛋、奶製品等的動物性素材相比，卡路里相當地低。相對於100g的和牛沙朗498kcal，菠菜只有20kcal、即便口感紮實的蓮藕也只有66kcal。即使吃得很飽也不必擔心因為卡路里攝取過量而肥胖。

Point.2：
在蔬菜裡添加「瘦身素材」，就能期待帶來更好的瘦身效果。
海藻類或菇類、蒟蒻或白瀧蒟蒻絲、蘿蔔乾或葫蘆乾等等的乾貨，這些蔬菜以外的植物性素材好朋友們，除了卡路里相當低之外、還含有相當多的膳食纖維等具有高瘦身效果的成分。在本書裡將這些食材稱之為「瘦身素材」，並積極地納入採用。因此瘦身效果更加倍快速！

Point.3：
膳食纖維會阻止醣類和脂肪的吸收。即使如同平常一樣的飲食也不會變胖。
蔬菜就不用說了，海藻類或菇類等等的瘦身素材，最大的特徵是膳食纖維相當的多。因為膳食纖維的作用、除了讓腹部由內而外感到清爽，一旦攝取了膳食纖維，也會減緩醣類與脂肪的吸收。因此即時如同平常一樣食用油膩的炸物或肉類料理、甜食等也不容易變胖是它的特點。

Point.4：
植物性素材當中富含的礦物質鉀能夠促進水分代謝。連水腫也能夠馬上說再見！
以蔬菜為首、瘦身素材的海藻類或菇類、乾貨類或豆類等等的植物素材，特點是富含礦物質鉀。鉀與體內剩餘的鈉會結合，並且隨著水分排出體外。對浮腫感到困擾的人，要是每天充分食用本書所介紹的常備菜的話，就能馬上跟浮腫說再見了！

Point.5：
只要拌一拌、汆燙等調理方式就能簡單完成。輕鬆的料理方式才能長久地持續。
一說到常備菜的製作，就會有「如果不是空閒的週末就不能做」這種印象。本書介紹的常備菜只要利用手邊零碎時間就能完成，因此即便在沒有太多時間的平日製作也OK！蔬菜買回來放入冰箱冷藏之前，只要快速地簡單處理就能享受好幾天的美味料理。因為並不費工，所以能長久地持續。這就是能夠成功瘦身的秘訣！

Chapter1 只需水煮、只需清蒸
簡單的「配菜材料」⋯⋯⋯15
水煮洋蔥⋯⋯⋯16
˙柚子醋拌洋蔥和海苔⋯⋯⋯17
˙壽喜煮風味洋蔥和油豆皮⋯⋯⋯17
˙洋蔥納豆煎餅⋯⋯⋯17
水煮麥片鹿尾菜⋯⋯⋯18
˙麥片鹿尾菜五目煮⋯⋯⋯19
˙葉菜與麥片鹿尾菜碎沙拉⋯⋯⋯19
˙麥片鹿尾菜飯⋯⋯⋯19
汆燙菠菜和白蘿蔔乾⋯⋯⋯20
˙韓式涼拌菠菜和白蘿蔔乾⋯⋯⋯21
˙菠菜和白蘿蔔乾即席擬製豆腐⋯⋯⋯21
˙菠菜和白蘿蔔乾燉煮油豆皮⋯⋯⋯21
油煮葫蘆乾拌長蔥⋯⋯⋯22
˙醃漬風⋯⋯⋯23
˙醬拌風⋯⋯⋯23
汆燙香味蔬菜⋯⋯⋯24
˙香味蔬菜燙青菜⋯⋯⋯25
˙山藥泥涼拌香味蔬菜⋯⋯⋯25
油煮青椒和冬粉⋯⋯⋯26
˙美乃滋冬粉沙拉⋯⋯⋯27
˙柚子醋冬粉沙拉⋯⋯⋯27
汆燙昆布絲和油豆皮⋯⋯⋯28
˙紅蘿蔔、昆布絲與油豆皮的燉煮料理⋯⋯⋯29
˙昆布絲、油豆皮拌長蔥的中華涼拌⋯⋯⋯29
蒸小番茄⋯⋯⋯30
˙番茄湯加螺旋麵⋯⋯⋯31
鹽蒸馬鈴薯豆⋯⋯⋯32
˙不油炸的馬鈴薯豆可樂餅⋯⋯⋯33
金平風蒸牛蒡和紅蘿蔔⋯⋯⋯34
醬油蒸油豆腐和蓮藕⋯⋯⋯35
蒸海帶芽和白蘿蔔⋯⋯⋯36
榨菜蒸水煮竹筍⋯⋯⋯37
酒蒸豆芽菜和蒟蒻絲⋯⋯⋯38
˙日式炒麵風豆芽菜和蒟蒻絲⋯⋯⋯39
酒蒸綜合菇⋯⋯⋯40
˙麻婆豆腐菇⋯⋯⋯41
大蒜油蒸櫛瓜⋯⋯⋯42
檸檬油蒸蕪菁⋯⋯⋯43

Chapter2 只需攪拌
當成副菜的蔬菜常備菜⋯⋯⋯45
醋拌蒟蒻絲和白蘿蔔⋯⋯⋯46
˙麵量減半的清爽炒素麵⋯⋯⋯47
˙豆漿涼拌菜⋯⋯⋯47
˙豆腐涼拌菜⋯⋯⋯47
碎乾貨涼拌柚子醋⋯⋯⋯48
˙即席的一口風白蘿蔔絲餅⋯⋯⋯49
˙雪見湯⋯⋯⋯49
˙雁擬豆腐佐香菇泥醬汁⋯⋯⋯49
綜合豆洋蔥拌塔巴斯科醬⋯⋯⋯50
˙即席風辣豆醬⋯⋯⋯51
˙微辣風豆泥⋯⋯⋯51
˙火烤酪梨綜合豆⋯⋯⋯51
綜合海藻西洋芹拌醋味噌醬⋯⋯⋯52
木耳涼拌泡菜⋯⋯⋯53
蒸山藥拌白味噌⋯⋯⋯54
豆芽菜昆布絲拌芝麻醋醬⋯⋯⋯55
麥片拌碎黃豆佐生薑醬油⋯⋯⋯56
˙麥片黃豆鬆⋯⋯⋯57
牛蒡拌蔥鹽⋯⋯⋯58
˙牛蒡煎餅⋯⋯⋯59
寒天絲山芹菜拌柚子胡椒油醬⋯⋯⋯60
香菇蒟蒻絲拌微辣醬油⋯⋯⋯61
小白菜拌昆布青蔥⋯⋯⋯62
茄子拌紫蘇粉薑末⋯⋯⋯63
高麗菜油豆皮拌榨菜⋯⋯⋯64
˙素餃子⋯⋯⋯65
紫甘藍菜拌紫蘇醬菜⋯⋯⋯66
醋味豆渣⋯⋯⋯67
小番茄拌水雲藻⋯⋯⋯68
秋葵拌海帶根⋯⋯⋯69
花椰菜拌美乃滋風味白味噌醬⋯⋯⋯70
蓮藕拌大蒜梅乾⋯⋯⋯71

Chapter3 只需醃漬
短時間就能製作出能長期享用的瘦身常備菜⋯⋯⋯73
脆醃紅蘿蔔與蘿蔔乾⋯⋯⋯74
˙油豆皮炒蘿蔔乾⋯⋯⋯75
˙高麗菜與蘿蔔乾三明治⋯⋯⋯75
˙蘿蔔乾舞菇即席酸辣湯⋯⋯⋯75
醃漬黃瓜昆布絲⋯⋯⋯76
˙即席冷湯⋯⋯⋯77
˙中式黃瓜炒甜椒⋯⋯⋯77
˙手拍黃瓜涼拌山藥⋯⋯⋯77
青椒醃漬煎豆腐⋯⋯⋯78
高湯醃漬烤茄子與雁擬豆腐⋯⋯⋯79
檸檬橄欖油醃漬寒天棒與番茄⋯⋯⋯80
辣醬油醃漬芹菜與鹿尾菜⋯⋯⋯81
醃漬蘿蔔沙拉⋯⋯⋯82
高湯醬油醃漬大豆、蓮藕與蒟蒻⋯⋯⋯83
醃漬大豆花椰菜⋯⋯⋯84
˙醋煮大豆花椰菜⋯⋯⋯85
醋醃寒天棒與黃瓜⋯⋯⋯86
˙煎豆腐配黏糊黃瓜梅子醬⋯⋯⋯87
橘子汁醃紅蘿蔔與寒天絲⋯⋯⋯88
˙紅蘿蔔與寒天絲沙拉⋯⋯⋯89
番茄汁醃漬茄子與櫛瓜⋯⋯⋯91
番茄汁醃漬蘿蔔乾與洋蔥⋯⋯⋯91
南蠻漬白蒟蒻⋯⋯⋯92
蒜頭檸檬醃漬南瓜與鹿尾菜⋯⋯⋯93
韓式泡菜風淺漬白菜與蘿蔔乾⋯⋯⋯94
日本甘酒醃漬蕪菁與高麗菜⋯⋯⋯95

Chapter4 只需拌炒，簡單燉煮
很適合放進便當的日式常備菜⋯⋯⋯97
薑末蒟蒻⋯⋯⋯98
˙薑末蒟蒻豆渣⋯⋯⋯99
˙蒟蒻味噌湯⋯⋯⋯99
˙蒟蒻串燒⋯⋯⋯99
葫蘆乾炒蘿蔔乾⋯⋯⋯100
˙袋煮⋯⋯⋯101
˙義式沙拉⋯⋯⋯101
˙清爽建長湯⋯⋯⋯101
長鹿尾菜梅乾煮大蒜⋯⋯⋯102
˙鹿尾菜拌青紫蘇⋯⋯⋯103
˙橄欖風味洋風壽司⋯⋯⋯103
˙香煎梅乾鹿尾菜櫛瓜⋯⋯⋯103
咖哩炒豆芽菜蘿蔔乾⋯⋯⋯104
蒟蒻絲煮金針菇⋯⋯⋯105
梅乾炒大豆⋯⋯⋯106
薑末味噌炒木耳牛蒡⋯⋯⋯107
胡椒鹽炒地瓜芽鹿尾菜⋯⋯⋯108
味噌炒茄子豆渣⋯⋯⋯109
柚子胡椒炒油豆皮香菇⋯⋯⋯110
海苔佃煮炒青椒⋯⋯⋯111
料理酒炒小黃瓜綜合海藻⋯⋯⋯112
˙梅乾即席涼拌菜⋯⋯⋯113
˙薑汁風味涼拌菜⋯⋯⋯113
壽喜燒風蘿蔔乾煎豆腐⋯⋯⋯114
薑汁煮杏鮑菇葫蘆乾⋯⋯⋯115
青青花椰菜煮鹹昆布⋯⋯⋯116
燉煮嫩竹筍⋯⋯⋯117
梅乾煮蘿蔔乾⋯⋯⋯118
豆渣炒乾貨⋯⋯⋯119

卷末保存版
想事先做起來保存，有著滿滿蔬菜的調味醬⋯⋯⋯120
柚子醋醃夏季蔬菜⋯⋯⋯121
醬油麴拌洋蔥泥與洋蔥碎末⋯⋯⋯121
綜合菇辣味醬汁⋯⋯⋯122
雙色番茄無油法式沙拉醬料⋯⋯⋯122
多彩蔬菜甜醋醬汁⋯⋯⋯123
根菜類辣醬⋯⋯⋯123
和風莎莎醬⋯⋯⋯124
紫洋蔥紅蘿蔔雪見醬汁⋯⋯⋯124

INDEX
蔬食常備菜材料別索引⋯⋯⋯126

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