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在去年十月份的 Basil Magazine 以烹饪材料 – 苦瓜/凉瓜 (bitter melon, bittergourd) 作为题材,借机会把这在美国较稀有的材料,介绍给更多的人。还好在华人居多的加州,要找到苦瓜/凉瓜不难,所以也自创了一个烤凉瓜食谱。

凉瓜也可拿来烤!

我是爱苦瓜/凉瓜之人,你呢?

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Bitter Melon, What a Melon! by Hui Leng Tay

We often see balanced diet in the light of different food groups or nutrition – carbohydrates, proteins, dietary fiber, vitamins, and minerals; or in the light of the ingredients themselves – vegetables, fruits, beans, dairy, meat, and seafood.

It is not often we see or hear them in the light of flavors and taste. The Six Tastes of Life (sweet, sour, salty, pungent, bitter, astringent) is in fact an Ayurvedic way of understanding a simple balanced diet, developed long before the food group pyramid or daily nutritional requirements table.

Photo 1_ Bitter melon

It is not hard to resist sweet, sour, salty food. Pungent? Think of onions, ginger, garlic, and chili – nothing too adventurous. How about…bitter? Among some of them such as rhubarb, spinach, arugula, Romaine lettuce; bitter melon might be the ultimate. It is an acquired taste. LOVE. OR. HATE.

Bitter melon is also known as bitter gourd and considered the most bitter of fruits. It is not a rare, hard-to-find ingredient anymore. In the US, they can be found in selected Whole Foods Market and even in the farmer’s markets.

In Asian cuisines, this fruit is often treated like a vegetable for culinary uses. It can be stir-fried, braised, fried and cooked in soups. Have you also heard that a natural and holistic home remedy to control diabetes is to drink bitter melon juice?

There is a neat trick to reduce the bitterness of bitter melon during food. Fill up a deep bowl with water and salt the water. Soak the sliced bitter melon in the salted water for about 10 minutes. This is a widely used kitchen tip used by many Asian cooks. The longer the bitter melon is soaked, the less bitter it will be, yielding a less bitter dish.

Remember! Give yourself 12 attempts on food you do not like – adults or kids alike. Hide it in other foods, cook it differently. Hopefully, this easy and tasty bitter melon vegetarian recipe is a good way to open up a variety of bitter melon dishes.

Discover this unique taste of life!
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Note: The complete article first appeared in Basil Magazine, October 2011
03.01.2012

很久没更新网页了,抱歉抱歉再抱歉!其实还是没空,受伤的手还是没力,有时还觉得痛。状况欠佳,也就没这么时常更新。但还是希望在新的一年里,可以在“吃出健康”里,继续带给大家关于饮食, 营养, 健康, 生活上的资讯。

今天也就只利用几分钟时间,向大家推荐好友的店 – 美国优质生活馆。别忘了,我这网站注重健康也注重生活,尤其优质生活。所以,有“好康”, 也不忘向大家介绍。

美国优质生活馆

美国优质生活馆

美国优质生活馆 是由崇尚自然健康人士共同创办。 如你也崇向天然,健康生活理念,主人极力向你推荐最高质量的天然超级食品。更有特点的是,主人也不忘与大家分享自己所钟爱的配件。如你是Coach, Kate Spade, Juicy Couture 的粉丝,你可不能错过主人精挑细选的宝贝商品。宝贝商品主要来至美国,品质保证!如你有亲友在中国,别忘了和他们分想。也希望这些宝贝商品可以一天来到新加坡。(^~^)

11.08.2011

抱歉!最近比较忙,所以较少更新“吃出健康”这网页。

目前,我最常吃的鱼是三文鱼(salmon)和沙丁鱼(sardines)了!喜欢这两个以 “S” 打头的鱼,和 Omega-3 较高的鱼并非巧合,而是偶然。因为在偶然的情况下,知道沙丁鱼除了含丰富的蛋白质(protein) 和钙(calcium)外,也是含高 Omega-3的鱼。偶然的情况下,试了(canned sardines),一点腥味都没有,还挺可口的。

罐装沙丁鱼有如繁忙MRT

罐装沙丁鱼有如繁忙MRT

其实不是没吃过沙丁鱼。在新加坡,Ayam 罐装(番茄汁)沙丁鱼很普遍,我也试过。但以食物标签来看,如果有选择,我还是会坚持 简单调味 (minimally seasoned)的沙丁鱼。一,可吃出原味;二,少点其它添加物。如果是沙丁鱼和橄榄油,应该就不错!也不是每种罐装的沙丁鱼(canned sardines)都是好质量的。我就试过同样以橄榄油为主的罐装的沙丁鱼,一种品牌的沙丁鱼,腥味有可能比另一种来的重!

我试过品质较好的罐装沙丁鱼 - Crown Price Brisling Sardines

我试过品质较好的罐装沙丁鱼 - Crown Price Brisling Sardines

在亚洲,和金目录,三文鱼,鳕鱼比起来,沙丁鱼似乎好像穷人的鱼 (poor man’s fish)。对我而言,又好吃又有营养,沙丁鱼是宝!我看在希腊,地中海国家,沙丁鱼因算是美食吧!为何是宝?我喜欢百度里用的这句:沙丁鱼是…“营养丰富的发电站”!除了含Omega-3外,沙丁鱼也含矿物质,维生素和蛋白质。也因为属于小鱼,它含的重金屬(heavy metal and toxins) 殘留(和大鱼比起来)较少,长期使用对人体无大害,也算安全。罐装沙丁鱼的鱼骨很松软,可以安全食用 – 也就是丰富钙的来源!

对于那些想吃沙丁鱼又讨厌鱼腥味的人来说,可以通过烹煮来去腥。我最简单的做法是以蒜,番茄,芫荽为主,和橄榄油的沙丁鱼放入烤箱,烤一下。不懒的话,可以放些蒜,洋葱,姜和少许咖哩粉一起小炒!

就如选择质量好的新鲜或冷冻三文鱼一样,希望大家可以找到质量好的新鲜或罐装沙丁鱼试一试,尝一尝味道!

开始发电吧!



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