5 super foods for Asian taste

Vegetarian diet is not the only option for better health.  Many have chosen stricter diets like Paleo or even Ketogenic diet.  However I find that the easiest way to start is to include as much superfood in your diet as possible.

Paleo and Ketogenic seems to be a tough transition to most of Asians is because a lot of the approved foods don’t seem to fit in Asian taste.  So I found 5 superfood that may be easier to incorporate into daily Asian dish for a healthy delicious transition.

  1. Seaweed is full of iodine, omega 3, iron, calcium etc, and is one of the most popular natural food that Chinese, Korean, Japanese people would use in their traditional cuisine like seaweed soup, salad, snacks and sushi.
  2. Broccoli with high fibre and calcium may seem to be a western type of vegetable to a lot of Asians, however it is used as side dish in Chinese cuisine.  The best thing about Broccoli is you only need 3 minutes to cook.
  3. Banana has a great source of fibre and helps to prevent constipation and improves digestive health.  It also helps getting rid of bloating and it’s also one of the most convenient fruit that doesn’t require a knife to peel!
  4. Tomato is one of the widely used vegetable in both Eastern and Western cuisines.  You can either eat it raw as an appetizer or salad or stew beef ribs or make scramble eggs with fresh tomatoes sauce.  Vitamin C in tomatoes helps improve your immune system and skin brightening effect.
  5. Nuts and dried fruits are more concentrated than fresh fruits in terms of nutrients, thus consuming the same weight of nuts and dried fruits may offer more minerals like iron.  Many Asian vegetarians would use nuts like cashews and peanuts to replace meat when they make soup, also taking cashews to make dessert soup as well.  Other dried fruits like dried apricots, dried figs and cranberries and raisins are popular healthy snacks among many Asians as well.

I often use the organic dried figs for soups!

p.s.  check out how to make this superfood salad from the pic!

茹素已經不是單一健康飲食選擇,近年有原始人飲食法、生酮飲食等還有備受關注而且盡量加入日常飲食的「超級食物」(superfood)。

其實Super food有非常多種類只不過未必每一種都適合中式或者亞洲飲食,以下就有大約6種適合東方人飲食習慣,而且平時都可以容易利用中式做法烹調,大家不妨參考一下。

1. 海帶

海帶是健康食物名單之首,富含碘、鈣、鐵、鉀、鎂和奧米加三脂肪酸, 而且亦富含維他命K,可以幫助凝血。最重要就是無論是中式、日式還是韓式不少菜式都有加入海帶,例如沙律、海帶湯、紫菜零食、壽司卷等。

2. 西蘭花

很多人都會覺得西蘭花屬於西式蔬菜,其實很多中菜都會經常利用西蘭花伴碟,而且西蘭花只需要清蒸3分鐘就搞定。西蘭花富含纖維和鈣質,而且本身屬於十字花科蔬菜的西蘭花還有抗癌作用。

3. 香蕉

價格便宜而且並不一定需要購買有機品種的香蕉富含纖維,可以吸水,肚瀉時可令大便水份減少,而纖維同時亦可令大便軟化,有助腸胃健康。香蕉富含鉀,每100克香蕉的鉀含量約有300毫克,可以去水腫,而香蕉中的澱粉亦可補充能量。香蕉是繼牛油果其中一種無須刀叉都能夠方便去皮的有益蔬果。

4. 番茄

中式、韓式、日式或者任何西式飲食都會經常用到番茄,可作水果生吃亦可作蔬菜煮熟。中式做法經常都會利用番茄燜煮,例如番茄炒蛋韓式燜牛肋骨,而日式做法就會利用番茄伴上柚子醋做沙律。番茄富含維他命C,可增強抵抗力,而即使番茄煮熟後會流失部分維他命C,仍含有豐富抗氧化物茄紅素可有助美顏。

5. 乾果

經常被忽略的乾果其實營養價值同樣豐富,甚至所含有的礦物質更勝鮮果。由於乾果較新鮮生果濃縮,就算吃同樣的分量,吃乾果都可以攝取更多礦物質如鐵等。另外,不少茹素的東方人都會利用果仁如腰果、花生等代替肉類煲湯,又或者可以自製腰果露甜品。其次有營養的乾果類而又非常受東方人歡迎的就有杏脯肉、無花果乾、提子乾等乾果作小吃。

我平時都有利用有機無花果乾來煲湯啊!

p.s.  不如查看如何製作圖中的超級食物沙律!

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