告別垃圾食品,學做營養美味中國菜

There is something ofa misconception that all the good things in life are bad for us while all thebad things are too good to resist long term.

人們有種誤解，好像良藥總是苦口，什麼東西越是讓人喜歡，就越是有害。

Dieters' meals inparticular are renowned for being insipid and bland, so we tend to eat them fora while then indulge in sugar and fat- laden treats.

減肥餐就是這樣一個典型，大家總是認爲減肥食品肯定寡淡無味，所以往往吃不了幾天，就又回到大糖大油狂嚼的生活中了……

But food that is good for you does not have to be dull and tasteless if you follow the advice ofLorraine Clissold in Why the Chinese Don't Count Calories– in fact, the diet that she discovered after 10 years of living and working inChina is so tasty and satisfying that it puts an end to cravings for junk food.

不過，對你身體有好處事物也不一定就那麼難吃。洛林·克里索德是一位在中國生活並工作了10年的作者，在其著作《中國人爲什麼不計算卡路里》一書中，洛林列舉了健康美味的中國菜，足以讓你從此告別對垃圾食品的渴望。

It is the use of five flavours that makes the real Chinese diet so delicious and nourishing. Sour,bitter, sweet, spicy and salty, will sometimes be found in a single recipe butmore often in the combinati、on of dishes thatmake up a Chinese meal.

中國菜之美味，在於運用酸甜苦辣鹹五味，這五味有時能同時融合到一張菜譜上，不過更常見的還是以各式菜餚的形式組合成一套大餐。

After eating five flavours you will find yourself comfortably full. Chinese dietary therapy(which is a branch of Chinese medicine) explains that the five flavours keepthe five different organs (the liver, heart, stomach, lungs and kidneys) in thebody in balance.

食此五味，定會讓你感到心滿意足。作爲中醫的一個分支，中國的食療認爲這五味能夠幫你體內五個器官（肝、心、胃、肺、腎）處於平衡的狀態。

Our Western diet, onthe other hand, is based on sweet and bland flavours, which feed the stomach atthe expense of other organs, with disastrous results.

而我們西方的菜餚用糖居多，調味寡淡，胃中飽足卻讓其他臟器受損，最後大大不利於身體。

It is easier to incorporate five flavours in your diet than you might think. The most difficult to find isbitter (which is why most medicines are bitter) but Chinese people drink plentyof green tea as for their bitter fix, especially in the summer when it isparticularly important to eat bitter foods.

如何在飲食中包含這五味呢？其實沒有你想象的那麼難。其中苦味是最難得的（這也就是爲什麼大多數藥物都是苦的），而中國人常飲綠茶，夏天飲茶尤多，此時吃“苦”尤爲重要，而茶就爲他們補上了“苦”之一味。

In China, people avoid cold drinks and raw food, because they believe they are hard to digestand can lead to something known as dampness in the body which makes itdifficult to shift unwanted weight. In the stifling West of China (Sichuanprovince) the diet is based on spicy food to keep the body in tune with theclimate. If you do choose salads for summer eating, then be sure to dress themwith a spicy dressing (see Romaine lettuce with sesame sauce) as these createthe fire needed to digest them.

在中國，人們會避免喝冷水、吃生食，因爲中國人認爲這些東西不好消化，會令身體積累溼氣，讓體重居高不下。在中國潮溼悶熱的西部省份四川，爲了與當地氣候協調，當地飲食以辣味居多。如果你想在夏天吃些沙拉，可以試着加一些辛香作爲調味（比如油麥菜拌麻醬），這樣這種搭配就能產生“火”以便消化食物。

Try these simple but flavour some recipes as part of your summer eating plan. They are all deliciousenough to be eaten alone, with rice or homemade bread, or serve them as part ofa Chinese style multi-course meal or to accompany Western dishes.

讓我們來試做一下這些簡單美味，適用在夏季食用的菜餚吧，他們不僅可以單獨吃，配上米飯或是自制麪包，乃至與其他中餐或西餐搭配也十分美味。

Rice noodles with chilli and prawns

辣味大蝦米線

In China "soup noodles" are actually more popular than the stir-fried variety and areparticular favourites in the summer months.

在中國“湯麪”甚至比各種炒菜還流行，在夏季尤其受人青睞。

This recipe looks complicated but is really just a case of throwing everything in the pan (oreven better – use a wok). You can vary the amounts of the different ingredientsin this recipe if you prefer some to others. These quantities will provide ahearty meal for two or a starter or side dish for four.

這道菜看上去複雜，但實際上只要把各種材料往平底鍋裏一倒（如果有條件的話最好用中式炒菜鍋）就行了。你也可以根據個人喜好對原材料進行一些調整。下面這些是按照兩個人的量定的，也可以當做四個人吃飯時的配菜前菜。

6 Chinese dried mushrooms(Shitake) – soaked overnight

6箇中國幹蘑菇（香菇），泡發一整晚

2 spring onions –finely chopped

2勺小蔥，切末

1 red chilli –deseeded, halved and sliced thinly

1根紅辣椒，去籽剖開切成薄片

1 cm piece knob ofginger – finely chopped

姜切成1釐米的薄片

250g raw prawns

250克的生蝦

250g butter nut squash– peeled, sliced and cut into 2 cm pieces

250克的奶油南瓜，去皮切成2釐米大小的片

8 asparagus tips

8根蘆筍

150g beansprouts

150克豆芽

1 litre water orlight fish or vegetable stock

1升水或高湯

200 ml coconut milk

200毫升椰奶

2 tsp palm or brown sugar or honey

2茶勺香椰糖或紅糖或蜂蜜

1 tbsp fish sauce

1茶勺魚露

1 tbsp lemon or limejuice

1茶勺檸檬汁或酸橙汁

100 g dried ricestick noodles or 300g fresh

100克幹米線，或是300克新鮮米線

1 tbsp oil forstir-frying

1茶勺油

If you are using dried rice noodles, place them in a heatproof bowl, pour over boiling water and leave for about five minutes until they are just tender, then drain before theygo too soft.

如果你用的是幹米線，請把米線放到耐熱的碗裏，倒上滾水，放置五分鐘讓它自然泡開，然後在麪條軟過頭之前撈出來瀝乾。

Heat a pan or wok,add the oil, and when it is hot throw in the spring onions, chilli, ginger and mushrooms.

把鍋燒熱，倒油，油熱後倒入小蔥、辣椒、姜和香菇。

Stir briefly to let them change colour but not burn, add the fish sauce, water or stock and coconut milk.

簡單翻炒一下，變色後加入魚露、水或高湯，還有椰奶。

Bring to the boil then add the butter nut squash slices, simmer for a few minutes then add the prawns and asparagus, followed by the noodles and bean sprouts. Stir in thesugar or honey and lime juice, mix well, and taste adjusting seasonings ifliked.

湯料煮沸後放入南瓜片，燉上幾分鐘後加入蝦和蘆筍，然後放入麪條和豆芽。如果你喜歡的話，還可以加入紅糖、蜂蜜和檸檬汁攪拌均勻，或是加入你喜歡的調味品。

As soon as the prawns are pink, the asparagus is bright green and the beansprouts begin to wilt, thesoup is ready to serve.

蝦變成淺紅，筍變成亮綠，豆芽變軟的時候，湯就做好了。

Do not over cook as the rice noodles will break up.

注意掌握火候，不要煮過頭把麪條煮爛。

Garnish with chopped fresh coriander.

還可撒上一些切碎的新鮮香菜作爲配料。

Romaine lettuce withsesame sauce

麻醬拌油麥菜

Salad is not atraditional Chinese food; modern chefs will occasionally include it on a menubut only if accompanied by a suitably spicy dressing. This sauce can also beused to top poached chicken mixed with spring onions, or cold noodles mixedwith shredded blanched vegetable.

沙拉並不是傳統中國食物，但現代廚師有時也會做一做沙拉，並配上適當的辣味增色。這種醬也會用來和小蔥一起澆到清蒸雞肉上，或是和焯過切碎的蔬菜拌冷麪吃。

For the salad

製作沙拉所用材料：

Two heads romainelettuce

2顆油麥菜

4-5 cloves garlic(authentic but not absolutely necessary)

4-5瓣大蒜（正宗做法是這樣的但是不加也可以）

100g raw peanuts(Alternatively use roasted unsalted peanuts or even lightly toasted pine nuts)

100克生花生（或者也可以用烤過的新鮮花生，甚至是被稍微烤過的松子）

1 piece Star Anise

1片八角茴香

1 teaspoon of Sichuan peppercorns

1茶勺花椒

tsp salt

鹽

For the sauce

製作醬料所用材料：

3 tsp. chilli oil

3茶勺辣椒油

2 tsp. Chinese black vinegar (or use Balsamic)

2茶勺中國黑醋（意大利香醋也行）

2 tsp. sugar

2茶勺糖

1 tbsp. soy sauce

1茶勺醬油

1 tbsp. sesame oil

1茶勺芝麻油

1 tbsp smooth peanut butter

1茶勺花生醬

2 tbsp. dark sesame paste (tahini)

2茶勺黑芝麻醬（中東芝麻醬也行）

2-3 tbsp. water

2-3茶勺水

Soak the raw peanutsovernight then place in a small saucepan with enough water to cover, adding thespices and salt. Bring to the boil and simmer for 20 minutes or until the nutsare soft. Drain and remove the spices. Slice the garlic.

生花生泡水一晚，放到小鍋內，倒入足夠量的水，加入各種調料和鹽。水燒開後煮20分鐘直到花生變軟，瀝乾撈出調味料。大蒜切片。

Wash the lettuce,drain well and chop into 2cm pieces. Place in a bowl with the nuts and garlicslices. To make the sauce mix together the chilli oil, the vinegar, the sugar,the soy sauce, and the sesame oil; stir until the sugar is dissolved. Usechopsticks to stir in the sesame paste and peanut butter, gradually add thewater, stopping when the sauce has reached the consistency you desire. Mix thesauce into the lettuce, nuts and garlic and transfer into a clean dish for thetable. Serves four.

洗乾淨油麥菜，但不要沾水，切成2釐米寬，放到碗裏，加入花生和大蒜片。把上面辣椒油、醋、糖、醬油、香油這些攪拌均勻，讓糖充分溶解。用筷子攪拌芝麻醬和花生醬，緩緩倒入水，稀釋程度看你個人喜好。將醬料拌入油麥菜、花生和大蒜，最後裝盤上桌。可以讓4個人分享喲。

Hot, sweet and sourchicory

酸甜辣菊苣

Chicory is now widelyavailable in Western supermarkets. The beauty of this recipe is that itcomplements the bitter flavour of the leaves with four other flavours. Twoheads will feed two people with other dishes and you can double the quantitieswithout overcrowding the wok.

菊苣如今在西方超市也相當多見了。這道菜的美妙之處在於葉子的苦味與其他四味的組合，堪稱五味俱全。兩顆的話足夠作爲配菜讓兩個人吃，不過你加量的話照樣可以做，不用擔心鍋裝不下。

Two heads of chicory

2顆菊苣

1-2 pieces dried red chilli

1-2片乾紅辣椒

1 tsp. minced ginger

1茶勺薑末

1 tsp. minced spring onion

1茶勺蔥末

1 tsp. light soy sauce

1茶勺生抽

1 tsp. vinegar

1茶勺醋

1 tsp. sugar or honey

1茶勺糖或蜂蜜

pinch salt or to taste

按口味加少量鹽

1-2 tbsp. of groundnut oil

1-2茶勺花生油

Quarter the chicoryvertically. Then chop the long pieces horizon tally to create small squarepieces of roughly even size. Heat the wok, add the oil and heat until the oiljust starts to move. Throw in the chillies and let them sizzle but not burn,stirring briefly.

把菊苣豎着切成四分，然後橫着切成大小基本一致，燒熱鍋，倒入油燒熱，加入辣椒，簡單翻炒一下，炒的發出嘶嘶聲時即可。

Add the chicory,ginger and spring onion. Toss and fry, keeping the pieces moving so that theycook quickly and evenly. Then, as the leaves start to soften, add the vinegarand sugar/honey and stir-fry for another minute. Add the soy sauce and thesalt, stir, and fry for another minute or so. Test for seasoning and adjust if necessary.

加入菊苣、薑末和蔥末。不斷翻炒讓它們受熱均勻，等葉片變軟後加入糖和醋，然後煸炒個幾分鐘。再加入醬油、鹽，繼續翻炒個幾分鐘。嘗一嘗感覺味道合適即可。