🌱 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.)
同時也有3部Youtube影片,追蹤數超過92萬的網紅ochikeron,也在其Youtube影片中提到,Somen is perfect refreshing food for hot and humid summer season :) Sōmen (素麺) is very thin Japanese noodles made of wheat flour. The noodles are usu...
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- 關於vegetarian cooking for two cookbook 在 ochikeron Youtube 的精選貼文
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vegetarian cooking for two cookbook 在 ochikeron Youtube 的精選貼文
Somen is perfect refreshing food for hot and humid summer season :)
Sōmen (素麺) is very thin Japanese noodles made of wheat flour. The noodles are usually served cold in summer with a dashi flavored tasty dipping sauce called Mentsuyu (めんつゆ).
My daughter requested me to make Nagashi Somen (Flowing Somen). Two years ago (when she was 3) she had a chance to do it at Kindergarten. Noodles flowing in a bamboo pipe, you need to catch the noodles with chopsticks then dip in a cup of noodle sauce to eat. Sadly not because of COVID-19, this event is gradually removed from schools. Anyway, we can still enjoy it at home 😋 Kids enjoyed it and ate well 👍💕 BTW, I asked my daughter if she needs a machine like a long water slide, then my daughter chose this one and it was pretty fun!!! Good choice 💡
Soomen Party (Flowing Somen Machine):
https://amzn.to/2VCzqkd
Easy and Gorgeous Deco Somen Noodles (Party Recipe) 簡単デコそうめん
https://www.youtube.com/watch?v=oVzmpEzzgi8
Bite-size Somen Noodles (Summer Treat Recipe) ひとくち素麺
https://www.youtube.com/watch?v=6tgDi2Ny3VI
---------------------------------
Nagashi Somen (At-Home Fun Flowing Noodles Party Rainbow LED Machine) Recipe
Difficulty: Very Easy
Time: 15min
Number of servings: 4
Ingredients:
((Toppings))
boiled eggs https://www.youtube.com/watch?v=agsRmI4F2mI
Kinshi Tamago (shredded egg crepe) is perfect https://youtu.be/6tgDi2Ny3VI?t=49s
cooked shrimp
simmered Shiitake mushrooms https://www.youtube.com/watch?v=agsRmI4F2mI
goldfish tomatoes (optional)
cucumber slices (or thin strips)
ham
shredded chicken
Yakibuta (braised pork) is good
Shiso leaves
Naganegi (long onion slices)
Aonegi (chopped green onions)
ginger strips
etc...
((Somen Dipping Sauce))
* 300ml Dashi broth (using packaged dashi powder saves time)
* 4 tbsp. Mirin (sweet Sake)
* 4 tbsp. soy sauce
((Somen Noodles))
dried Somen noodles
Directions:
((Somen Dipping Sauce))
In a pot, bring Dashi broth, Mirin, and soy sauce to a boil. You can also microwave until it comes to a boil. Cool in the fridge until ready to serve.
((Somen Noodles))
Boil water in a large pot. Add dried Somen noodles in boiling water and gently stir noodles with chopsticks. Cook Somen noodles according to your package (mine was 2 min). Drain the noodles in a strainer and rinse the noodles with hands under running water.
NOTE: You can put about 100g (usually 2 bundles) of Somen noodles in the machine or the noodles won't flow.
I love using Kayanoya Dashi. Vegan/Vegetarian people can use Kombu or Vegetable Dashi broth for the dipping sauce 👍
https://amzn.to/3ca6ypI
↓レシピ(日本語)
https://cooklabo.blogspot.com/2020/07/nagashi-somen.html
---------------------------------
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Follow me on social media. If you have recreated any of my food, you can share some pictures #ochikeron. I am always happy to see them.
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vegetarian cooking for two cookbook 在 ochikeron Youtube 的最讚貼文
Kakiage is Japanese vegetable fritters, sometimes with seafood. Vegetable strips are the main ingredients. Leftover vegetables are okay! Vegan/Vegetarian people can use Kombu Dashi broth for the dipping sauce 👍
Using round aluminum foil molds, you can deep fry the vegetable strips with less batter coated. In this way Kakiage becomes very light and crispy 😋
You can serve it with rice or Udon noodles for example, as a side dish. Or, you can put on top of rice or Udon noodles to make a bowl dish. It is up to you 😉
I used Pink Deep Fryer by Fujihoro
https://amzn.to/2Tqkrps
Other Tempura Recipes:
Tempura Moriawase (Assorted Tempura with Seafood and Vegetables)
https://youtu.be/59PnfxUmNjI
Egg Tempura
https://youtu.be/y0D8nfsZMS8
Quick Tip: How to Store / Reuse / Dispose of Deep Frying Oil
http://www.youtube.com/watch?v=zRyoZ8bybSo
---------------------------------
Light and Crispy Kakiage Tempura (Japanese Vegetable Fritters Recipe)
Difficulty: Easy
Time: 15min
Number of servings: 4 pieces of 8cm (3inch) Kakiage
Ingredients
100g (3.5oz) onion slices
30g (1oz) carrot strips
30g (1oz) whole kernel corn
--Tempura Batter
* 1/2 cup ice-cold water
* 1/2 cup all purpose flour
--Tentsuyu (Tempura dipping sauce)
* 100ml Dashi broth (using packaged dashi powder saves time)
* 2 tbsp. Mirin (sweet Sake)
* 2 tbsp. soy sauce
vegetable oil for deep frying
Directions:
1. Cut aluminum foil about 30cm (12inch) long, fold it into quarters lengthwise. Make a ring then fold the ends together to make 8cm (3inch) circle. (please see the video)
2. Place the cut vegetables in a bowl. Add 1 tbsp. of all purpose flour from Tempura Batter, then coat evenly with your hands.
3. Tempura Batter: Mix ice-cold water and all purpose flour. Make sure to use ice-cold water not to activate the gluten. The batter should be lumpy, do not over-mix.
4. Add the vegetables then toss lightly.
5. Heat 5cm (2inches) of oil in a pan to 170C (340F). Place one or two aluminum foil rings (depending on the size of the pan), then put 1/4 of the vegetables in each ring little by little to form into circles. When the bottoms are cooked, remove the rings, flip them over and cook thoroughly until crisp golden. Then drain well. (Do not deep fry too many at once.)
6. Tentsuyu: In a pan, bring Dashi broth, Mirin, and soy sauce to a boil. You can also microwave until it comes to a boil. **
7. You can eat with salt, with Tentsuyu, or serve on top of rice with Tentsuyu to make Tendon (Tempura rice bowl), etc... it is up to you.
**For tentsuyu, you can use Yamasa's Konbu Tsuyu (3 times concentrated Konbu kelp seaweed soup stock). You just need to dilute it with hot water as directed on the package. This product is very convenient and it is available overseas!
https://amzn.to/2Yc3GEF
レシピ(日本語)
https://cooklabo.blogspot.com/2020/05/light-and-crispy-kakiage-tempura.html
---------------------------------
Music by
YouTube Audio Library
Follow me on social media. If you have recreated any of my food, you can share some pictures #ochikeron. I am always happy to see them.
♥FOLLOW ME HERE♥
http://instagram.com/ochikeron/
https://www.facebook.com/ochikeron
https://plus.google.com/+ochikeron
http://twitter.com/ochikeron
♥My COOKBOOK available on Amazon Kindle♥
http://amzn.to/2EwR3ah
NO MORE hard copies... those who got one are lucky!
♥More Written Recipes are on my BLOG♥
http://createeathappy.blogspot.com/
♥My Recipe Posts in Japanese♥
http://cooklabo.blogspot.jp/
http://cookpad.com/ami
http://twitter.com/alohaforever
♥and of course PLEASE SUBSCRIBE♥
http://www.youtube.com/user/ochikeron?sub_confirmation=1
vegetarian cooking for two cookbook 在 ochikeron Youtube 的精選貼文
♥My COOKBOOK available WORLDWIDE レシピ本もよろしくね♥
http://www.amazon.co.jp/gp/product/4046014822/ref=as_li_ss_tl?ie=UTF8&camp=247&creative=7399&creativeASIN=4046014822&linkCode=as2&tag=shopping072-22
How to Order My Cookbook from Amazon Japan:
https://www.youtube.com/watch?v=mWsrMmA7AnI
Koinobori (こいのぼり) is carp-shaped wind socks traditionally flown on May 5th in Japan to celebrate "Tango no Sekku" (端午の節句), boy's festival, in honor of sons and in the hope that they will grow up healthy and strong.
However in 1948, the government renamed the day "Kodomo no Hi" (こどもの日), children's day, to respect children's personalities and to celebrate their happiness.
But we Japanese still celebrate "Tango no Sekku" on this day! If you come to Japan, you will find many foods and products represent Koinobori (carp)!
Product I used:
Hagoromo Foods Deco Furi 6 Colors Egg Flavor はごろもフーズ デコふり 6色 たまご風味
http://www.amazon.co.jp/gp/product/B00O3UXR2Q/ref=as_li_ss_tl?ie=UTF8&camp=247&creative=7399&creativeASIN=B00O3UXR2Q&linkCode=as2&tag=shopping072-22
---------------------------------
Koinobori Curry (Carp Deco Curry Rice)
Difficulty: Easy
Time: 10min + curry rice cooking time
Number of servings: N/A
Ingredients:
curry of your choice
rice
pink and green rice seasonings
sliced cheese
Nori seaweed sheet
cooked broccolini or asparagus
cooked star-shaped carrots
Directions:
1. Mix pink and green rice seasonings into each of two bowls of rice to make slightly pink and green rice. You don't want to add the seasonings too much since the rice is for curry.
2. Place the rice in plastic wrap and form the rice into carp shapes.
3. Spread curry of your choice on a plate.
4. Place cooked broccolini or asparagus to make a pole.
5. Place the carps along the pole.
6. Decorate the carps with sliced cheese and Nori seaweed sheet: eyes, gills, and scales.
7. Garnish with carrot stars to finish.
Vegetarian Curry Rice
https://www.youtube.com/watch?v=FXQ5JN6E8y8
↓レシピ(日本語)
http://cooklabo.blogspot.jp/2016/05/blog-post.html
---------------------------------
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YouTube Audio Library
Rags 2 Riches Rag
♥Utensils I use in my videos♥
http://astore.amazon.co.jp/shopping072-22
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♥Original T-SHIRTS♥
http://www.youtube.com/watch?v=FFsQE0qd_4w
♥Visit my Blog to know more about ME♥
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