告別肥胖 五日瘦身計劃菜譜

BREAKFAST SMOOTHIE

早餐奶昔：

40g pumpkin seeds

1 lemon, peeled

1 tsp chia seeds

½green apple, cored

½cup packed fresh basil leaves

½cucumber

225ml water

200g ice

40克的南瓜籽

一整個剝了皮的檸檬

一茶匙鼠尾草籽

一半青蘋果，去核

半杯密封新鮮的羅勒葉

半根黃瓜

225毫升水

200克冰塊

Blend the pumpkin seeds in a liquidiser. Add other ingredients and blend until smooth. Add a teaspoon of stevia (a natural sweetener), drop of vanilla essence or pinch of cinnamon to taste.

把南瓜籽丟到將攪拌機混合，加入其它原料直到變成漿，加入一茶匙甜葉菊（一種天然的甜料），滴一滴香草香精，或者少許肉桂下去嚐嚐。

LUNCH：ITALIAN WONDER

午餐：意大利奇蹟

2 tbsp extra virgin olive oil

150g red onion, diced

500g courgettes, diced

150g/5½ oz shiitake mushrooms,sliced

1 tsp sea salt

¼tsp freshly ground black pepper

400g cherry tomatoes

1 garlic clove, minced

1 tbsp fresh rosemary, chopped

1 tsp dried oregano

110 ml vegetable or chicken stock

1 tbsp fresh lemon juice

75g pine nuts

2 tbsp chopped fresh parsley

2湯匙原生橄欖

150克切碎的紅皮洋蔥

500克切碎的綠皮南瓜

150克香菇切片

1茶匙鹽

0.25茶匙新鮮研磨的黑胡椒

400克櫻桃番茄

1個大蒜瓣切末

1湯匙新鮮迷迭香，斬碎

1茶匙乾燥的牛至

110毫升蔬菜或者雞肉

1湯匙新鮮檸檬汁

75克松仁

2湯匙新鮮香菜切碎

Fry the oil and onion in a pan, stirring often, for about four minutes, until the onion begins to soften and brown. Add courgettes, mushrooms, salt and pepper. Cook for another four minutes, stirring often. Add the tomatoes, garlic, rosemary and oregano, and cook for four minutes more. Stir in the stock and lemon juice, and scrape up any browned bits from the bottom of the pan.

在平底鍋熱上油炒一下洋蔥，不停攪拌，大概4分鐘的樣子，直到洋蔥開始變軟變成棕色。加入綠皮南瓜，香菇，鹽和胡椒。再炒4分鐘，不停攪拌。加入番茄，大蒜，迷迭香和牛至，再煮4分鐘，拌入檸檬汁和菜湯或雞湯，將沾在鍋底的棕色塊狀物刮下。

Simmer for one minute, until the sauce thickens. Stir in the pine nuts and parsley. Remove from the heat and season with salt and pepper to taste. Serve over wild rice, if you want.

燉1分鐘，直到醬汁變濃稠。拌入松仁和香菜。從火上拿開，加點鹽和胡椒嚐嚐看。如果你想的話拌飯吃也OK。

DINNER：BEEF AND BROCCOLI BOWL

晚餐：牛肉西蘭花

4 garlic cloves, minced

2 tbsp fresh ginger, minced

2 tbsp tamari

2 tbsp rice vinegar

½tsp crushed red-pepper flakes

450g sirloin steak, sliced 5mm thick

4 tbsp grapeseed oil

½meium red onion, sliced

½red pepper, cored, seeded and sliced

1kg broccoli floret

75ml beef or chicken stock

2 tbsp sesame seeds

350g cooked quinoa

4瓣蒜，切碎

2湯匙新鮮的姜，切碎

2湯匙醬油

2湯匙白醋

半茶匙辣椒粉

450克沙朗牛排，切成5毫米薄片

4湯匙葡萄籽油

半個中號紅皮洋蔥

半個紅椒，去籽並切片

1千克西蘭花

75毫升牛肉湯或雞湯

2湯匙芝麻籽

350克煮過的藜麥

Stir together the garlic, ginger, tamari, vinegar, and red-pepper flakes. Add the steak, stirring to coat, and set aside to marinate for 15 mins. Heat 1 tbsp of grapeseed oil in the pan. Lift the beef out of the marinade and add to the pan. Stir-fry for 1 minute, just until the beef is no longer pink on the outside.

把大蒜，姜，醬油，米錯和辣椒粉攪拌在一起。加入牛排放在一旁浸在醬汁中15分鐘。在平底鍋裏熱1湯匙葡萄籽油。把牛排從醬汁裏撈出來放到平底鍋裏。炒1分鐘，直到牛排的外面不再是粉色的。

Scrape the contents of the pan into a large bowl. Add 1 tbsp of grapeseed oil to the pan, with the onion. Stir-fry for 1 minute. Add the bell pepper, stir-fry for a minute more, then transfer the onion and bell pepper to the bowl. Add the remaining grapeseed oil to the pan, then the broccoli and stir-fry for 1 minute. Add the stock, cover tightly and steam for 1 minute.

把粘在鍋上的刮下來到碗裏。鍋內加入1湯匙的葡萄籽油，放入洋蔥。炒1分鐘，加入燈籠椒。再多炒1分鐘，把洋蔥和燈籠椒盛到碗裏。鍋里加入剩下的油，然後加入西蘭花炒1分鐘。加入高湯，加蓋悶1分鐘。

Add the beef and veggies back to the pan, with any juices, the reserved marinade and sesame seeds, and stir until bubbling and heated through, about 5-10 minutes. Serve with the quinoa.

把牛肉和蔬菜再丟回鍋裏，加入果汁，加入醬汁和芝麻籽，攪拌至冒泡熱透5到10分鐘。拌上藜麥吃。