摘要：将青柠酱汁的原料混合均匀，倒在沙拉上，搅拌均匀即可。60ml olive oil, 3 tbsps red wine vinegar, 2 tsps sugar, 1 clove garlic (minced), 3/4 tsps salt, 1/4 tsps ground mustard, 1/4 tsps pepper, 2 large heirloom tomatoes (cut into pieces), 1 medium sweet yellow pepper (cut into pieces), 1/2 small red onion (thinly sliced), 1 tbsp chopped fresh basil。

Shifting the working pace to the holiday mode is quite easy, but the reverse is more than challenging, requiring a surge of willpower.

During the lengthy celebration of Spring Festival, right after the New Year's in January, is quite a plunge: Involving a comprehensive schedule of reunions with familly and friends, plus an endless itenerary of door-to-door visitations with relatives and in-laws of the extended family. At this time, all will power and health discipline caved in to the taboos of insatiable food indulgence, as well as guiltless drinking spree. Needless to say, the disastrous consequence is multiple, which includes not only bloated bellies and ugly fat layers, but also soaring blood pressure, over saturated cholesterol, and increasing blood sugar. And, returning to the regular, healthy routine would mean insurmountable hard work, involving crush diets, excruciating exercises, and torrid affair with work.

Now that spring is here, seasonal vegetables flourish in colorful abundance. Albeit blatantly aware of the given truth that veggies are good for us, we are numb to the nagging reminders of parents and teachers to "eat your greens". We seemingly neglect the facts and figures of greens being contributory to health, supplying our body with enzymes and fiber for aiding digestion; cleansing digestive tracks and flushing out toxins; maintaining cognitive functions and improving mental capacity; supplementing natural vitamins and minerals; improving and rejuvenating cells and skin tissues; aiding weight loss; so on and so forth, altogether in the most natural way.

But now that we are facing the post holiday catastrophe, perhaps it is about time to take a serious look at the idea of "Going Clean and Green in Spring", which we so dedicatedly present by way of selective, easy, and economical 'Clean and Green' recipes. After all, "Health is Wealth" which money can't buy.

从繁忙紧张的工作模式切换到悠闲舒适的假期模式往往易如反掌，反之则需要巨大的精神动力和执行毅力，才能熬过假期综合症的种种不适。

每到假期都让我们再次用实际行动证明了每逢佳节胖三斤的佳话。犒劳自己理所应当，暂时将那些减肥计划、健康准则抛诸脑后更在情理之中，加之父母的疼爱，亲友的关怀，大鱼大肉的滋养自然让人心宽体胖。随着春天接踵而至，赘肉无处藏身，是时候回归健康养生的生活轨道，重拾苗条自信的自己。

节日宴上，绿色果蔬或许最不起眼，但轻身功效却首当其冲，尽管“多吃青菜”的陈词滥调我们从小就耳熟能详，但真能达标人体每天所需绿蔬摄入量的食客确实少之又少。那么，让我们先来温习下，绿色果蔬的许多益处：补充纤维和酶类物质，有助人体消化；清理肠道，排出体内毒素；维护认知功能，提高心智容量；补充天然维生素和矿物质；由内而外改善肌肤组织；有效健康减肥等等。

于是我们特别筛选出8种美味与健康兼具的绿色果蔬，并分别搭配一道烹饪简单的菜谱，愿您挥一挥衣袖，不留下一点赘肉。

Avocado牛油果~护眼小卫士

Highly regarded for its value in maintaining healthy eyes, avocado is rich in lutein, the substance that nourishes the eyes and acts as a powerful antioxidant. The soft, creamy fruit is also rich in fat (approx. 23 grams in a medium-sized fruit). But, fret not; for avocado's fat is the cholesterol-lowering monounsaturated kind that nutritionists advocate. Moreover, avocado is rich in vitamin E. Clinically proven, natural vitamin E can be an antidote to Alzheimer's disease. The avocado tree is huge and absorbs substantial water from the ground. It flourishes in South American countries like Argentina and Brazil; in North America like Mexico and parts of the U.S.; and Southeast Asia such as The Philippines, Singapore, and Malaysia, among others. In the tropics, avocado is made into ice cream or mashed with cream and shaved ice as a refreshing treat for hot summer. Recognized for its values, the avocado has become a darling for salads, soups, sandwiches, tacos, dessertgs, garnish, and other hot and cold dishes.

牛油果是天然的叶黄素摄取源，滋养双目，具有强大的抗氧化功效。同时，成熟的牛油果质地软嫩，富含有益身体健康的不饱和脂肪酸。此外，牛油果还含有大量的维生素E，临床医学证明，天然的维生素E可有效预防老年痴呆。在烹饪领域，牛油果的用途非常广泛，从沙拉、塔可、汤品到三明治或各种前菜、热菜及装饰，它都可以一展拳脚。由于生长于热带地区，牛油果还被做成冰淇淋或冰沙，为夏日送去一丝健康的凉意。

Avocado Salad 牛油果沙拉

Ingredients

1 tbsp lemon juice, 2 medium avocados (peeled and cubed), 150g spring mix salad greens, 5 tomatoes(chopped), 120g chopped red onion, 60g chopped walnuts (toasted)

For lime dressing

3 tbsps olive oil, 1 tbsp fresh parsley (minced), 1 tbsp fresh cilantro (minced), 1 tbsp sour cream, 1 tbsp lime juice, 1 tbsp yellow mustard, 1/8 tsp salt, 1/8 tsp pepper, dash of sugar

Method

Drizzle lemon juice over avocados. In a serving bowl, combine salad greens, tomatoes, onion, walnuts and avocados. Whisk together dressing ingredients; pour over salad. Gently toss to mix and coat.

原料

1汤匙柠檬汁、2个中等大小牛油果（去皮、切块）、150克混合绿蔬、5个西红柿（切碎）、120克碎洋葱、60克碎核桃（烤）

青柠酱汁

3汤匙橄榄油、1汤匙新鲜欧芹（切碎）、1汤匙新鲜芫荽（切碎）、1汤匙酸奶油、1汤匙青柠汁、1汤匙黄芥末、1/8汤匙盐、1/8汤匙胡椒、少许糖

做法

将柠檬汁倒在牛油果上。取一个大碗，混合绿蔬、西红柿、洋葱、核桃和牛油果。将青柠酱汁的原料混合均匀，倒在沙拉上，搅拌均匀即可。

Nopale仙人掌——天然降糖药

Nopale is recognized for its efficacy in regulating blood pressure. The plant, belonging to the cactus family, is also known as nopalito or prickly pear. Its spiny, fleshy paddle-shaped leaf is packed with fiber, vitamin C, and antioxidants. It is one of the best health options for people suffering from high blood pressure and high blood sugar, well proven by clinical studies.

仙人掌的叶子和果实都具有食疗功效，尤其利于调节血糖。作为仙人掌属，它是拉丁美洲与美国半干旱地区常见的野生超级食物。多刺、多肉、多汁的仙人掌叶具有丰富的纤维、维他命C和抗氧化物。临床医学已经证实，仙人掌可以降低血糖，是糖尿病患者的健康之选。

Nopale Soup 仙人掌汤

Notes: If fresh cactus paddles are unavailable, canned or packed nopales or nopalitos may be used without need for preparation.

Ingredients

For cacti

4 cactus paddles, 2 tbsp kosher salt, 1L water, 100g avocados (sliced), 50g Cotija cheese (shaved), 4 quail eggs (poached), 5g radish sprouts

For soup

100ml corn oil, ½ white onion (finely sliced), 4 tomatoes, 1 dried chipotle chili, 1 tbsp plain flour, 1L chicken stock,

1 sprig epazote, salt and pepper to taste

Method

1. Cut cacti into 1 cm pieces and place in non-reactive bowl. Add salt and rub vigorously for 30 seconds then rinse and dry.

2. Place water in saucepan and bring to boil. Add cacti and boil for 1 min. then drain. Set aside for use.

3. For soup: Heat saucepan over medium heat. Add corn oil and onion. Cook gently, stirring frequently, for 5 mins. without coloring until softened. Add tomato and chipotle chili. Further cook for 3 mins. or until tomato breaks down. Add flour and stir well then add chicken stock and epazote. Bring to boil then simmer for 20 mins. Season with salt and pepper. Remove epazote then blend until very smooth and pour into clean saucepan.

4. Return soup to boil. Garnish base of large flat soup bowl with cacti, avocado slices, and Cojita cheese. Gently pour heated soup around

bowl, top with quail egg and garnish with radish sprouts then serve.

注：如果无法找到新鲜的仙人掌，可选用罐头或包装好的仙人掌。

原料

仙人掌

4瓣仙人掌、2汤匙粗盐、1升水、100克牛油果（切片）、50克Cotija奶酪（刨片）、4个鹌鹑蛋（煮熟）、5克萝卜苗

汤

100毫升玉米油、半个白洋葱（切薄片）、4个西红柿、1个墨西哥干红辣椒、1汤匙纯面粉、1升鸡汤、1根土荆芥、盐和胡椒

做法

1.将仙人掌切成1厘米宽长条，放入碗中，加盐搓30秒后冲洗干净，晾干。

2. 取锅加水煮沸，加入仙人掌，煮1分钟后捞出。备用。

3. 做汤：取锅中火加热，加入玉米油和洋葱，翻炒5分钟，至软未上色。加入西红柿和辣椒，继续炒3分钟至西红柿变碎。

加入面粉，一边翻炒，一遍倒入鸡汤和土荆芥。煮沸后继续焖煮20分钟。用盐和胡椒调味。去掉土荆芥，搅打至均匀后倒入干净的锅中。

4. 加热至沸腾。取汤碗，旁边装饰仙人掌、牛油果片和奶酪，慢慢倒入加热后的汤，上面放鹌鹑蛋和萝卜苗。

Kale羽衣甘蓝——抗癌小能手

The cancer-preventing Kale has been regarded as a super food, particularly for enhancing the immune system. Kale belongs to the powerhouse family of greens known as cruciferous veggies, the alias for the cabbage family. All such vegetables contain natural cancer-fighting compounds and vitamin C. Kale in particular also has bone-boosting vitamin K, vision and immune boosting vitamin A, and as well anti-inflammatory omega-3 fatty acids.

羽衣甘蓝以抗癌功效一举成名，更冠有利于人体免疫系统的超级食物头衔。它是十字花科芸苔属植物，在自家族谱也占据一席之地。除了十字花科植物都含有的大量维他命C，羽衣甘蓝还富含健骨的维他命K、提高免疫力的维他命A和抗炎的omega-3脂肪酸。

The Greenest Smoothie 绿油油果昔

Notes: This is a vegan's delight with a gentle bonus buzz from the matcha.

Ingredients

1 banana (cut into pieces), 240ml pineapple chunks, 240ml kale leaves, 240ml unsweetened almond milk, 2 tbsps almond butter, 2 tbsps flaxseed oil, 1 tbsp agave syrup (nectar), 1 tsp matcha, 1/2 tsp ginger (peeled & finely grated)

Method

Purée banana, pineapple, kale leaves, almond milk, almond butter, flaxseed oil, agave, matcha, and ginger in blender. Sweeten with more syrup, if desired.

注：素食爱好者的福音，抹茶更添小清新。

原料

1个香蕉（切块）、240毫升菠萝块、240毫升羽衣甘蓝叶、240毫升杏仁牛奶（不加糖）、2汤匙杏仁黄油、2汤匙亚麻籽油、1汤匙龙舌兰糖浆（花蜜）、1茶匙抹茶、1/2茶匙姜（去皮、切细碎）

做法

将香蕉、菠萝、羽衣甘蓝、杏仁奶、黄油、亚麻籽油、糖浆、抹茶和姜末一起打成泥。根据个人口味，用糖浆调节甜度即可。

Brussels Sprout球芽甘蓝——天然降压器

Being a potent-packed cruciferous veggie, like broccoli, arugula, and bok choy, Brussels Sprout is rich in vitamins A and C. It is also regarded as a natural way of regulating blood pressure due to the high content of folate and potassium, thereby preventing birth-defects as well. The subtle bitterness of Brussels Sprout may not be exactly palatable, but here is a recipe that can be tempting and hearty by roasting the sprout.

作为十字花科植物中的佼佼者，球芽甘蓝丝毫不亚于花椰菜、芝麻菜和白菜的营养功效。球芽甘蓝富含维他命A和C，被视为天然的血压调节剂。它具有大量叶酸和钾，可有效调节血压，并预防先天畸形。淡淡的苦味或许未能在风味上讨巧，但经过蜂蜜和意大利香醋的烘烤洗礼，球芽甘蓝又会呈现别一番滋味。

Honey Balsamic Roasted Brussels Sprouts

蜂蜜黑醋烤甘蓝

Ingredients

680g fresh brussels sprouts, 3 tbsps olive oil (in separate portions), 3/4 tsp kosher salt, 1/2 tsps ground black pepper, 2 tbsps balsamic vinegar, 2 tsps honey

Method

1. Preheat oven to 218℃.

2. Line baking tray with aluminum foil or instead, us Silpat silicone baking mat.

3. Trim off outer, dry leaves and cut off bottom then slice sprouts lengthwise.

4. In large bowl, toss sprouts with 2 tbsps olive oil, some kosher salt, and freshly cracked black pepper. Coat thoroughly.

5. Place sprouts on baking sheet then roast until tender and caramelized for about 20 mins.

6. Return sprouts to bowl, add remaining olive oil, balsamic vinegar, and honey then toss to coat evenly. Taste and season with kosher salt if desired and serve.

原料

680克新鲜球芽甘蓝、3汤匙橄榄油（分开）、3/4茶匙粗盐、1/2茶匙黑胡椒碎、2汤匙黑醋、2茶匙蜂蜜

做法

1. 将烤箱预热至218℃。

2. 烤盘上垫上锡纸或硅胶烤垫。

3. 修整甘蓝叶，去掉干的部分，然后纵切。

4. 取大碗，放入甘蓝，均匀撒上橄榄油、盐和黑胡椒。

5. 放在烤盘上，烤至香嫩，外皮轻微焦化，大约20分钟。

6. 将甘蓝移入碗中，加入剩余的橄榄油、黑醋、蜂蜜，均匀搅拌。用盐调味即可。

Kiwi奇异果——纤维能量棒

Researches show that kiwifruit is surprisingly packed with nutrients and fiber. According to the California Kiwifruit Commission, this fuzzy little green fruit provides 230 percent of the recommended daily requirement for vitamin C (almost twice that of an orange), together with more potassium than a banana, and 10% of the recommended daily dose of vitamin E and folate. All these benefits come with substantial fibers for aiding digestion and creating a sense of fullness for weight watchers. Kiwi is not only a stand-alone fruit but is also great with cereals, yogurts, or salads for a complete, balanced meal.

研究显示，奇异果具有惊人的营养元素和纤维含量。根据加州奇异果委员会，这个毛茸茸的小绿果可以提供230%人体每日维他命C建议摄入量，更含有比香蕉更多的钾，以及10%人体每天所需维他命E和叶酸，是获取纤维的理想水果。奇异果还可以搭配谷物、酸奶，或制作一道美味的沙拉。

Healthy Breakfast Yogurt & Kiwi Pie

酸奶&奇异果馅饼

Ingredients

100g ground almonds, 54g sunflower seeds, 1 tbsp coconut oil, 1 tsp cinnamon, 1 small very ripe banana (approx. 78g, peeled), 4 tbsps Greek yogurt 2%, 2 kiwi (sliced)

Method

1. Preheat oven to 200℃.

2. Put all ingredients in food processor and blend to make batter.

3. Grease two small cake tins with coconut oil and spread batter into two pans evenly.

4. Manually press dough around edges to get fine, uniform bottom.

5. Bake in preheated oven for approx. 15 mins.

6. Let cool completely and top with yogurt and kiwi. Yield 2 small pies.

原料

100克杏仁碎、54克葵花籽、1汤匙椰子油、1茶匙肉桂粉、1个小香蕉（约78克，去皮）、4汤匙希腊酸奶2%、2个奇异果（切片）

做法

1. 烤箱预热至200℃。

2. 将所有食材放入食物料理机，打碎。

3. 将2个蛋糕模具涂上椰子油，平均涂抹上（2）。

4. 按压边缘，让底部结实。

5. 在烤箱里烤大约15分钟。

6. 晾凉后，倒上酸奶，摆上奇异果。

Edamame毛豆——降低胆固醇

Edamame belongs to the soybeans family, and has been taken as a staple in Japanese diet since time immemorial. The bean is a complete plant-based protein for vegans and meat eaters alike. While processed soy food produces negative estrogen-like effects on the body, endamame, being a whole soy food is a natural and healthy alternative. The bean, as a replacement of meat protein, lowers cholesterol by reducing saturated fat intake. Here is an appetizer that is amazingly healthy and tasty.

毛豆是一种大豆类作物，在日本料理中较为常见。毛豆是一种全植物性蛋白，既适合素食者，也能迎合肉食爱好者。加工的豆制品会对人体的雌性激素产生消极影响，而全豆制品，比如毛豆，则是一种天然又健康的替代之选。用植物蛋白替代肉类蛋白，可以通过降低饱和脂肪的摄入，有效降低胆固醇。下面是一道操作十分简单的开胃菜。

Roasted Edamame with Sea Salt and Cracked Black Pepper

海盐、黑胡椒烤毛豆

Ingredients

480g frozen shelled edamame, 2 tsps extra-virgin olive oil, 1tsp sea salt, 1/2 tsp freshly-cracked black pepper

Method

1. Thaw edamame for an hour in strainer over a bowl to catch melting liquid before baking. This will reduce roasting time.

2. Preheat the oven to 190℃.

3. If unthawed, just place frozen edamame in strainer and run under warm water for few seconds then spread over clean dish towel and

pat gently to dry.

4. In mixing bowl, toss edamame with olive oil, salt, and pepper.

5. Spread edamame evenly in single layer on sheet pan and roast for 30-40 mins. Stir every 10 mins. for edamame to puff and turn golden-brown. As steam escapes from beans, "singing" sizzling sound is produced.

6. Remove pan from oven and transfer roasted aromatic edamame to serving bowls.

原料

480克带皮毛豆、2茶匙特级初榨橄榄油、1茶匙海盐、1/2茶匙现磨黑胡椒

做法

1. 如果毛豆是冷冻的，则需要先解冻。

2. 烤箱预热190℃。

3. 将解冻后的毛豆清洗干净，用纸吸干多余水分。

4. 取碗，将毛豆与橄榄油、盐和胡椒混合。

5. 将毛豆在烤盘上平铺开，烤30-40分钟，每10分钟，稍微翻一下，让毛豆得到好看的金黄色。当水汽从豆子中跑出来，会发出“滋滋”声。

6. 将烤好的毛豆移到盘中。

Basil罗勒——消炎抗菌的良药

Basil, the gentle, top note herb is known for soothing inflammation. Even though basil is loaded with vitamins and antioxidants, it has been an underrated health food. In particular, basil is a good source of vitamin K and iron. More significantly, fresh basil leaves are natural anti-inflammatory and antibacterial agents. Other than just adding basil in cocktails, juices, and Italian pastas, here is a simple and delightful way with fresh basil leaves.

尽管富含维他命和抗氧化物，罗勒却是一个一直被低估的健康食物。罗勒是维他命K和铁的重要摄取源，其新鲜的叶子是天然的抗菌消炎药，还可以舒缓炎症。除了加入鸡尾酒、果汁、意大利面，罗勒还可以做成简单清爽的开胃菜。

Basil & Heirloom Tomato Toss

罗勒&西红柿沙拉

Ingredients

60ml olive oil, 3 tbsps red wine vinegar, 2 tsps sugar, 1 clove garlic (minced), 3/4 tsps salt, 1/4 tsps ground mustard, 1/4 tsps pepper, 2 large heirloom tomatoes (cut into pieces), 1 medium sweet yellow pepper (cut into pieces), 1/2 small red onion (thinly sliced), 1 tbsp chopped fresh basil

Method

In large bowl, whisk the first seven ingredients until even. Add remaining ingredients and toss gently to combine.

原料

60毫升橄榄油、3汤匙红酒醋、2茶匙糖、2汤匙蒜（切碎）、3/4茶匙盐、

1/4茶匙芥末、1/4茶匙胡椒、2个大西红柿（切块）、1个黄椒（切块）、1/2小洋葱（切薄片）、1汤匙罗勒（切碎）

做法

取大碗，将以上前7种食材混合均匀，加入剩余的调料，拌匀即可。

Asparagus芦笋——净化内脏

Most vegetables in spring are rich in vitamins K, C, A, and folate, plus a number of anti-inflammatory substance. Asparagus has an added value that is great for the guts. It is not only high in fiber (approx. 3g per cup) and protein (approx. 4-5g per cup), but also endowed with sumptuous dose of insulin, a natural "prebiotic" that promotes digestive health. Moreover, the amino acid in asparagus, called asparagine, helps cleanse the body waste. The only down-side in eating asparagus is the odd-smelling urine after intake.

大部分春季的蔬菜都富含维他命K、C、A和叶酸，以及多种抗炎物质。而芦笋尤其益于人体的内脏，不仅富含纤维和蛋白质，更具有大量胰岛素，可谓促进消化健康的天然“益生元”。更重要的是，芦笋含有天冬酰胺氨基酸，能有效排出人体体内垃圾。食用后，尿液会产生异味，正是这个原因。

Lemon Roasted Asparagus (Serves 4)

柠檬烤芦笋（4人份）

ngredients

450g fresh asparagus (trimmed), 2 tbsps olive oil, 2 cloves garlic (minced), 2 tbsps parmesan (grated), 1 lemon (thinly sliced), 2 tbsps freshly squeezed lemon juice (approx. 1 lemon), 1/2 tsp sea salt, 1/4 tsp ground black pepper

Method

1. Preheat oven to 205℃. Line rimmed baking sheet with parchment paper.

2. Add asparagus, lemon slices, olive oil, freshly squeezed lemon juice, sea salt, ground black pepper, minced garlic, and parmesan cheese on baking sheet.

3. Toss to evenly coat.

4. Place in oven to roast for 8-10 mins. or until asparagus is crisp outside and tender inside.

原料

450克新鲜芦笋（切边）、2汤匙橄榄油、2瓣蒜（切碎）、2汤匙碎帕玛森奶酪、1个柠檬（切薄片）、2汤匙鲜榨柠檬汁（约1个柠檬）、1/2茶匙海盐、1/4茶匙黑胡椒

做法

1. 烤箱预热至205℃。烤盘上铺好纸。

2. 放上芦笋、柠檬片，浇上橄榄油、鲜榨柠檬汁，撒上海盐、黑胡椒、蒜和帕玛森奶酪。

3. 均匀涂开。

4. 放入烤箱，烤制8-10分钟或至芦笋外焦里嫩。

还是那句话

愿您挥一挥衣袖，不留下一点赘肉。

本篇文章出自《环球美味》3月刊，欢迎订阅