摘要：將青檸醬汁的原料混合均勻，倒在沙拉上，攪拌均勻即可。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.

從繁忙緊張的工作模式切換到悠閒舒適的假期模式往往易如反掌，反之則需要巨大的精神動力和執行毅力，才能熬過假期綜合症的種種不適。

每到假期都讓我們再次用實際行動證明了每逢佳節胖三斤的佳話。犒勞自己理所應當，暫時將那些減肥計劃、健康準則拋諸腦後更在情理之中，加之父母的疼愛，親友的關懷，大魚大肉的滋養自然讓人心寬體胖。隨着春天接踵而至，贅肉無處藏身，是時候迴歸健康養生的生活軌道，重拾苗條自信的自己。

節日宴上，綠色果蔬或許最不起眼，但輕身功效卻首當其衝，儘管“多喫青菜”的陳詞濫調我們從小就耳熟能詳，但真能達標人體每天所需綠蔬攝入量的食客確實少之又少。那麼，讓我們先來溫習下，綠色果蔬的許多益處：補充纖維和酶類物質，有助人體消化；清理腸道，排出體內毒素；維護認知功能，提高心智容量；補充天然維生素和礦物質；由內而外改善肌膚組織；有效健康減肥等等。

於是我們特別篩選出8種美味與健康兼具的綠色果蔬，並分別搭配一道烹飪簡單的菜譜，願您揮一揮衣袖，不留下一點贅肉。

Avocado牛油果~護眼小衛士

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.

牛油果是天然的葉黃素攝取源，滋養雙目，具有強大的抗氧化功效。同時，成熟的牛油果質地軟嫩，富含有益身體健康的不飽和脂肪酸。此外，牛油果還含有大量的維生素E，臨牀醫學證明，天然的維生素E可有效預防老年癡呆。在烹飪領域，牛油果的用途非常廣泛，從沙拉、塔可、湯品到三明治或各種前菜、熱菜及裝飾，它都可以一展拳腳。由於生長於熱帶地區，牛油果還被做成冰淇淋或冰沙，爲夏日送去一絲健康的涼意。

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湯匙檸檬汁、2箇中等大小牛油果（去皮、切塊）、150克混合綠蔬、5個西紅柿（切碎）、120克碎洋蔥、60克碎核桃（烤）

青檸醬汁

3湯匙橄欖油、1湯匙新鮮歐芹（切碎）、1湯匙新鮮芫荽（切碎）、1湯匙酸奶油、1湯匙青檸汁、1湯匙黃芥末、1/8湯匙鹽、1/8湯匙胡椒、少許糖

做法

將檸檬汁倒在牛油果上。取一個大碗，混合綠蔬、西紅柿、洋蔥、核桃和牛油果。將青檸醬汁的原料混合均勻，倒在沙拉上，攪拌均勻即可。

Nopale仙人掌——天然降糖藥

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.

仙人掌的葉子和果實都具有食療功效，尤其利於調節血糖。作爲仙人掌屬，它是拉丁美洲與美國半乾旱地區常見的野生超級食物。多刺、多肉、多汁的仙人掌葉具有豐富的纖維、維他命C和抗氧化物。臨牀醫學已經證實，仙人掌可以降低血糖，是糖尿病患者的健康之選。

Nopale Soup 仙人掌湯

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：如果無法找到新鮮的仙人掌，可選用罐頭或包裝好的仙人掌。

原料

仙人掌

4瓣仙人掌、2湯匙粗鹽、1升水、100克牛油果（切片）、50克Cotija奶酪（刨片）、4個鵪鶉蛋（煮熟）、5克蘿蔔苗

湯

100毫升玉米油、半個白洋蔥（切薄片）、4個西紅柿、1個墨西哥乾紅辣椒、1湯匙純麪粉、1升雞湯、1根土荊芥、鹽和胡椒

做法

1.將仙人掌切成1釐米寬長條，放入碗中，加鹽搓30秒後沖洗乾淨，晾乾。

2. 取鍋加水煮沸，加入仙人掌，煮1分鐘後撈出。備用。

3. 做湯：取鍋中火加熱，加入玉米油和洋蔥，翻炒5分鐘，至軟未上色。加入西紅柿和辣椒，繼續炒3分鐘至西紅柿變碎。

加入麪粉，一邊翻炒，一遍倒入雞湯和土荊芥。煮沸後繼續燜煮20分鐘。用鹽和胡椒調味。去掉土荊芥，攪打至均勻後倒入乾淨的鍋中。

4. 加熱至沸騰。取湯碗，旁邊裝飾仙人掌、牛油果片和奶酪，慢慢倒入加熱後的湯，上面放鵪鶉蛋和蘿蔔苗。

Kale羽衣甘藍——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.

羽衣甘藍以抗癌功效一舉成名，更冠有利於人體免疫系統的超級食物頭銜。它是十字花科蕓薹屬植物，在自家族譜也佔據一席之地。除了十字花科植物都含有的大量維他命C，羽衣甘藍還富含健骨的維他命K、提高免疫力的維他命A和抗炎的omega-3脂肪酸。

The Greenest Smoothie 綠油油果昔

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：素食愛好者的福音，抹茶更添小清新。

原料

1個香蕉（切塊）、240毫升菠蘿塊、240毫升羽衣甘藍葉、240毫升杏仁牛奶（不加糖）、2湯匙杏仁黃油、2湯匙亞麻籽油、1湯匙龍舌蘭糖漿（花蜜）、1茶匙抹茶、1/2茶匙姜（去皮、切細碎）

做法

將香蕉、菠蘿、羽衣甘藍、杏仁奶、黃油、亞麻籽油、糖漿、抹茶和薑末一起打成泥。根據個人口味，用糖漿調節甜度即可。

Brussels Sprout球芽甘藍——天然降壓器

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.

作爲十字花科植物中的佼佼者，球芽甘藍絲毫不亞於花椰菜、芝麻菜和白菜的營養功效。球芽甘藍富含維他命A和C，被視爲天然的血壓調節劑。它具有大量葉酸和鉀，可有效調節血壓，並預防先天畸形。淡淡的苦味或許未能在風味上討巧，但經過蜂蜜和意大利香醋的烘烤洗禮，球芽甘藍又會呈現別一番滋味。

Honey Balsamic Roasted Brussels Sprouts

蜂蜜黑醋烤甘藍

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克新鮮球芽甘藍、3湯匙橄欖油（分開）、3/4茶匙粗鹽、1/2茶匙黑胡椒碎、2湯匙黑醋、2茶匙蜂蜜

做法

1. 將烤箱預熱至218℃。

2. 烤盤上墊上錫紙或硅膠烤墊。

3. 修整甘藍葉，去掉乾的部分，然後縱切。

4. 取大碗，放入甘藍，均勻撒上橄欖油、鹽和黑胡椒。

5. 放在烤盤上，烤至香嫩，外皮輕微焦化，大約20分鐘。

6. 將甘藍移入碗中，加入剩餘的橄欖油、黑醋、蜂蜜，均勻攪拌。用鹽調味即可。

Kiwi奇異果——纖維能量棒

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.

研究顯示，奇異果具有驚人的營養元素和纖維含量。根據加州奇異果委員會，這個毛茸茸的小綠果可以提供230%人體每日維他命C建議攝入量，更含有比香蕉更多的鉀，以及10%人體每天所需維他命E和葉酸，是獲取纖維的理想水果。奇異果還可以搭配穀物、酸奶，或製作一道美味的沙拉。

Healthy Breakfast Yogurt & Kiwi Pie

酸奶&奇異果餡餅

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湯匙椰子油、1茶匙肉桂粉、1個小香蕉（約78克，去皮）、4湯匙希臘酸奶2%、2個奇異果（切片）

做法

1. 烤箱預熱至200℃。

2. 將所有食材放入食物料理機，打碎。

3. 將2個蛋糕模具塗上椰子油，平均塗抹上（2）。

4. 按壓邊緣，讓底部結實。

5. 在烤箱裏烤大約15分鐘。

6. 晾涼後，倒上酸奶，擺上奇異果。

Edamame毛豆——降低膽固醇

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.

毛豆是一種大豆類作物，在日本料理中較爲常見。毛豆是一種全植物性蛋白，既適合素食者，也能迎合肉食愛好者。加工的豆製品會對人體的雌性激素產生消極影響，而全豆製品，比如毛豆，則是一種天然又健康的替代之選。用植物蛋白替代肉類蛋白，可以通過降低飽和脂肪的攝入，有效降低膽固醇。下面是一道操作十分簡單的開胃菜。

Roasted Edamame with Sea Salt and Cracked Black Pepper

海鹽、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克帶皮毛豆、2茶匙特級初榨橄欖油、1茶匙海鹽、1/2茶匙現磨黑胡椒

做法

1. 如果毛豆是冷凍的，則需要先解凍。

2. 烤箱預熱190℃。

3. 將解凍後的毛豆清洗乾淨，用紙吸乾多餘水分。

4. 取碗，將毛豆與橄欖油、鹽和胡椒混合。

5. 將毛豆在烤盤上平鋪開，烤30-40分鐘，每10分鐘，稍微翻一下，讓毛豆得到好看的金黃色。當水汽從豆子中跑出來，會發出“滋滋”聲。

6. 將烤好的毛豆移到盤中。

Basil羅勒——消炎抗菌的良藥

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.

儘管富含維他命和抗氧化物，羅勒卻是一個一直被低估的健康食物。羅勒是維他命K和鐵的重要攝取源，其新鮮的葉子是天然的抗菌消炎藥，還可以舒緩炎症。除了加入雞尾酒、果汁、意大利麪，羅勒還可以做成簡單清爽的開胃菜。

Basil & Heirloom Tomato Toss

羅勒&西紅柿沙拉

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毫升橄欖油、3湯匙紅酒醋、2茶匙糖、2湯匙蒜（切碎）、3/4茶匙鹽、

1/4茶匙芥末、1/4茶匙胡椒、2個大西紅柿（切塊）、1個黃椒（切塊）、1/2小洋蔥（切薄片）、1湯匙羅勒（切碎）

做法

取大碗，將以上前7種食材混合均勻，加入剩餘的調料，拌勻即可。

Asparagus蘆筍——淨化內臟

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維他命K、C、A和葉酸，以及多種抗炎物質。而蘆筍尤其益於人體的內臟，不僅富含纖維和蛋白質，更具有大量胰島素，可謂促進消化健康的天然“益生元”。更重要的是，蘆筍含有天冬醯胺氨基酸，能有效排出人體體內垃圾。食用後，尿液會產生異味，正是這個原因。

Lemon Roasted Asparagus (Serves 4)

檸檬烤蘆筍（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克新鮮蘆筍（切邊）、2湯匙橄欖油、2瓣蒜（切碎）、2湯匙碎帕瑪森奶酪、1個檸檬（切薄片）、2湯匙鮮榨檸檬汁（約1個檸檬）、1/2茶匙海鹽、1/4茶匙黑胡椒

做法

1. 烤箱預熱至205℃。烤盤上鋪好紙。

2. 放上蘆筍、檸檬片，澆上橄欖油、鮮榨檸檬汁，撒上海鹽、黑胡椒、蒜和帕瑪森奶酪。

3. 均勻塗開。

4. 放入烤箱，烤制8-10分鐘或至蘆筍外焦裏嫩。

還是那句話

願您揮一揮衣袖，不留下一點贅肉。

本篇文章出自《環球美味》3月刊，歡迎訂閱