☘️ Hot and Sour Soup
💚 Veggie Super Chef Contest (1st Season) Voting Results - Thank you so much for everyone’s support, I am really pleased to tell you that my recipe was selected as one of the Top 6!
Here, I would like to share this super easy, yet absolutely delicious recipe with you. I hope you’ll have a go at making it.
The main ingredients for this soup are tofu, bamboo shoots, dried shiitake mushrooms, dried wood ear mushrooms, carrots, mung bean vermicelli (glass noodles), chilli bean paste, vinegar etc; cooked in a clear soup. The dish is characterised by it's sour, spicy, fresh, salty and fragrant flavours.
This soup is rich in nutrients such as protein, calcium, iron, dietary fiber, minerals, and vitamins. It is an indispensable and appetising healthy food which will helps to relieve heat in the hot summer.
Since dried shiitake mushrooms and dried wood ear mushrooms may not be something that people in the UK are familiar with, I have used fresh shiitake mushrooms in this recipe instead, and omitted the dried wood ear mushrooms. However, the traditional ingredients can be found in any Chinese supermarket, Amazon, and Sous Chef.
Shiitake mushrooms are one of the most popular mushrooms worldwide. They are prized for their rich, savory taste and diverse health benefits. Compounds in shiitake may help fight cancer, boost immunity, and support heart health.
You’ll only need 4-5 dried shiitake mushrooms (乾香菇) and 1 piece of dried wood ear mushrooms (木耳). The cooking method for these two ingredients are different to the fresh alternatives, if you have managed to find them and want to use them, let me know and I’ll be happy to explain.
I have found all the suppliers for the above ingredients and have attached the images in the comments below if you do want to give them a go.
You can get the fresh shiitake mushrooms, bamboo shoots and mung bean vermicelli from Tesco, just make sure you search online to ensure they stock them in the branch that you visit.
**** This is not a sponsored recipe.
✳️ Ingredients:
(serves 4)
200g medium firm tofu
250g fresh shiitake mushrooms
1/2 medium carrot
60g tinned bamboo shoots
50g mung bean vermicelli
4 slices ginger
1 tbsp sunflower oil
coriander- washed and chopped to garnish
✳️ Seasonings:
* 1 tsp salt
* 1 tbsp light soy sauce
* 1/2 tsp ground white pepper
* 2 tsp sugar
* 2 tsp sesame oil
* 3 tbsp dark balsamic vinegar
* 2 tbsp white balsamic vinegar
* 1 tbsp chilli bean paste (豆瓣醬 Doubanjiang - you can add more if you can handle the heat)
* 2000ml water
* 1 tbsp vegan oyster sauce / vegan stir-fry sauce
* 3 tbsp corn flour
* 3 tbsp water
✳️ Method:
1. Soak the mung bean vermicelli in warm water until soft, then use scissors to cut into sections.
2. Gently wash and pat dry the tofu and fresh shiitake mushrooms and cut both into thick strips.
3. Peel the carrot, and cut into thin strips. Drain the bamboo shoots, rinse and cut into thin strips.
4. Cut the ginger slices into thin strips then finely dice into small cubes.
5. Mix the corn flour and water together to make a slurry and leave to one side.
6. Heat a large saucepan over medium heat, add oil, then add ginger and fry until slightly brown, stirring gently. Next, add the bamboo shoots and carrots, stir-fry together for a while, add salt, soy sauce, pepper, sugar and sesame oil, and fry until soft.
7. Pour in the black vinegar, white vinegar, vegan oyster sauce and chilli bean sauce. Then, add water and bring to a boil. Turn to low heat and continue to cook for 5 minutes.
8. Put the tofu and shiitake mushrooms in, gently move around with chopsticks or wooden spoon, and add the vermicelli, stirring everything around. Turn to medium-high heat and bring to a boil.
9. Whisk the corn flour water into the soup, a little bit at a time until you reach the desired consistency. If you like it thicker, add a bit more, or if you prefer thinner, add a bit less. After the soup is boiled, taste it and adjust the seasoning, then garnish with coriander.
同時也有13部Youtube影片,追蹤數超過3萬的網紅Kit Mak,也在其Youtube影片中提到,Filling, good for beauty, smoothing & slimming, with high calcium and Vitamin A, this dish is very comforting. Let make one to pamper yourself Ingredi...
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high calcium food 在 Facebook 的精選貼文
[ 營養冷知識 #11 十字花科蕓薹屬蔬菜有優秀的鈣吸收率 ]
上個月分享了植物奶的成分比較,很多人留言問我:
❓純素食者要怎麼攝取鈣?
❓有乳糖不耐症的人要怎麼攝取鈣?
因為知道很多人不會看完全文,所以先講結論:
🌟如果不想吃營養補充劑的話, #純素食者 除了可以多吃鈣含量高的豆製品:#豆干、#干絲、#凍豆腐 以外,還可以多吃 #鈣含量高, #吸收率也不錯的 #羽衣甘藍、#青江菜、#芥菜。#芝麻 的鈣含量也很高,不過由於芝麻屬於 #油脂類,須小心過量問題。
🌟至於 #乳糖不耐症患者 的選擇就更多了,除了上述食物之外,#蝦米、#小魚乾、#柳葉魚 都是很好的鈣來源。
想了解更多補鈣的知識可參考這篇👉https://reurl.cc/e9K9QR
由於 #纖維、#植酸、#草酸 會 #抑制鈣吸收,我原本一直不認為會有蔬菜的鈣吸收率是高的。會發現這件事必須感謝植物奶的貼文下面出現了這樣的一則留言:
"十字花科深綠色蔬菜鈣含量不比牛奶少,人體鈣吸收率甚至比牛奶更多。"
我看到這則留言後立刻到學術蒐尋找文獻,用"Cruciferae(十字花科) + calcium absorption"當關鍵字搜尋,沒想到還真的找到一篇paper,在此與麵粉們分享。
這篇paper的標題是:
Absorbability of Calcium from Brassica Vegetables: Broccoli, Bok Choy, and Kale. (Ref 1)
標題中的 #Brassica Vegetables指的是 #蕓薹屬蔬菜。
🥬什麼是蕓薹屬蔬菜?🥬
十字花科(Cruciferae )底下有很多屬,比較常見的十字花科食用蔬菜來自於蕓薹屬(Brassica)與蘿蔔屬(Raphanus)。
這篇研究使用的是蕓薹屬中的三種蔬菜:青花椰、青江菜、羽衣甘藍。
🥦蕓薹屬三種蔬菜的鈣吸收率🥦
👩🦰受試者:15位年齡在25-44歲的健康女性。
🥬材料:含有83毫克鈣的青花椰菜、青江菜梗、青江菜葉、羽衣甘藍。
⭐️方法:先將蔬菜煮熟後製作成菜泥,接著冷凍保存,要食用時再用微波爐加熱。受試者除了食用蔬菜泥外,會搭配兩片烤過低鈣麵包,同時會供應奶油,搭配茶或咖啡。
☀️結果:
青花菜:0.478±0.089
青江菜梗:0.519±0.089
青江菜葉:0.520±0.074
羽衣甘藍:0.527±0.091
四種蔬菜間互相比較沒有顯著差異。
文獻在討論的章節,將四種蔬菜的鈣吸收率計算出平均值0.514±0.090,而他們從先前條件相似的研究中推算出同樣鈣含量的牛奶鈣的吸收率(Ref 2)為0.463±0.09,統計分析之後,發現雖然差異不大,但這四種蔬菜的鈣吸收率顯著高於牛奶。
值得一提的是,研究中把蔬菜都 #打成泥 才吃,本來就可以提高吸收率。日常生活中除了有喝精力湯習慣的人以外,大部分的人應該是直接吃原型的蔬菜,牙齒再怎麼厲害,都很難咬得像泥這麼碎。
🥬蕓薹屬蔬菜的鈣含量🥬
除了吸收率以外,很重要的還有 #含量,如果吸收率高,但含量很低,不能算是CP值高的補鈣食物。
以研究中的三種蔬菜為例,100公克青花菜、青江菜、羽衣甘藍的鈣含量分別為:44毫克、100毫克(Ref 3)、254毫克(Ref 4),牛奶100公克的鈣含量則為104毫克(Ref 3)。
另外一篇研究發現(Ref 5),同為蕓薹屬的 #芥菜 與 #大白菜 #鈣吸收率也很好。而100公克芥菜與大白菜的鈣含量分別為:80毫克與40毫克(Ref 3)。這篇研究中,#草酸 含量高的 #菠菜 與 #大黃, #鈣吸收率就很差。
❤️結論❤️
補鈣的蔬菜中,同時考量 #吸收率 與 #含量 的話,#羽衣甘藍、#青江菜、#芥菜 會是不錯的選擇。青花菜與大白菜的吸收率也不錯,但以含量來說並不是特別高。
參考資料:
1.HEANEY, R. P., WEAVER, C. M., HINDERS, S., MARTIN, B., & PACKARD, P. T. (1993). Absorbability of Calcium from Brassica Vegetables: Broccoli, Bok Choy, and Kale. Journal of Food Science, 58(6), 1378–1380. doi:10.1111/j.1365-2621.1993.tb06187.x
2. Heaney, R.P. and Weaver, CM. 1990. Calcium absorption from kale. Am. J. CIin. Nutr. 51: 656-657.
3. 台灣食品成分資料庫2020年版
4. FDA. Food Data Central.
5. WEAVER, C. M., HEANEY, R. P., NICKEL, K. P., & PACKARD, P. I. (1997). Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb. Journal of Food Science, 62(3), 524–525. doi:10.1111/j.1365-2621.1997.tb04421.x
high calcium food 在 Grassrootseaters • 草根食堂 Facebook 的最佳貼文
《夢幻粉色💗零罪惡感西柚味蜂蜜乳酪😋》
仲記得聖誕介紹Yo Mama FroYo個post有過千like👍🏻(有興趣請睇返#草根食在中環)
原來佢哋新年都推出左一款特別版
.
🌸Citrus Blossom FroYo($55/regular)
用咗西柚味乳酪做底,食落酸酸甜甜一啲都唔膩
粉紅色嘅乳酪加上金箔同白朱古力櫻花牌好girly
另外加咗蜜糖食落好清香🍯
中意嘅都仲可以加其他toppings
有各款水果、麻糬、朱古力同脆脆
呢款係草根姐姐暫時食過最鍾意嘅口味💗
乳酸味強,第一啖似益力多所以完全唔膩🥰
100% guilt free, low in fat and high in calcium
Definitely our choice of dessert in the City !
.
Yo Mama Frozen Yogurt (中環)
中環港景街1號國際金融中心3樓3098A號舖
#草根食在中環
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#cheese #sweet #bread #healthyfood #food #yummy #hk #hkig #hongkong #香港 #love #yogurt #中環美食 @hkifcmall @yomamafroyohk #中環 #vanilla #blue #chocolate #乳酪 #mochi #healthy #yomama #icecream #frozenyogurt #bluevanilla #froyo #blueberry#brownie #mochi #girl @ Yo Mama Hong Kong
high calcium food 在 Kit Mak Youtube 的最讚貼文
Filling, good for beauty, smoothing & slimming, with high calcium and Vitamin A, this dish is very comforting. Let make one to pamper yourself
Ingredients:
4-5 Dried mushroom
4tbsp White sesame
1 scallion
4 cloves of garlic
1 pack Shimeji mushroom
5 pcs oyster mushroom
1pack tofu
2 tbsp Chinese yellow wine
1 Cup soaked mushroom water
1 Litre water
Dried mushroom seasoning:
1tsp light soy sauce
1tsp sugar
1tsp sesame oil
#減肥 #hongkongfood #食譜 #瘦身 #減肥食譜 #kitmakrecipe #kitmak經典食譜 #料理 #recipes #foodstyling #老本行 #kitmakvideo #kitmak影片 #kitmak和你食住瘦 #抗疫 #抗疫食譜 #豆腐 #芝麻 #養顏 #美顏 #瘦身 #減肥 #高鈣 #高纖 #吃飽才會瘦 #高蛋白質 #recipe #diet
![post-title](https://i.ytimg.com/vi/6lTErvJFdyg/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLCCD2fPfS6nkllXdILyqAKwHGa5Xg)
high calcium food 在 ochikeron Youtube 的最讚貼文
Last time I tried Popin’ Cookin’ with my daughter was when she was 2years9months, 3 years ago. Now she is 5years8months and my son is 3years9months. They grew up so much 💕
Popin’ Cookin’ is a series of Japanese intellectual training DIY candy kits by Kracie that stretches kids' curiosity. Although living in a world of convenience, children can enjoy making their own treats and make full use of their imagination! NO artificial colors or preservatives. High in calcium.
FYI, Kracie Colorful Ice Shop Kit
https://amzn.to/2Z4iOnh
---------------------------------
Colorful Ice Cream Shop (Kracie Popin' Cookin' DIY Kit)
Difficulty: Very Easy
Time: 20min
Calories per kit: 103Kcal
Directions:
1. Separate the trays.
2. Make 3 different ice cream flavors.
3. Make 4 ice cream cone cups. (Microwave on Med for 20 sec.)
4. Scoop ice cream on cone cups.
5. Decorate to finish.
レシピ(日本語)
https://cooklabo.blogspot.com/2020/09/Kracie-Ice-Shop.html
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YouTube Audio Library
Follow me on social media. If you have recreated any of my food, you can share some pictures #ochikeron. I am always happy to see them.
♥FOLLOW ME HERE♥
http://instagram.com/ochikeron/
https://www.facebook.com/ochikeron
https://plus.google.com/+ochikeron
http://twitter.com/ochikeron
♥My COOKBOOK available on Amazon Kindle♥
http://amzn.to/2EwR3ah
NO MORE hard copies... those who got one are lucky!
♥More Written Recipes are on my BLOG♥
http://createeathappy.blogspot.com/
♥My Recipe Posts in Japanese♥
http://cooklabo.blogspot.jp/
http://cookpad.com/ami
http://twitter.com/alohaforever
♥and of course PLEASE SUBSCRIBE♥
http://www.youtube.com/user/ochikeron?sub_confirmation=1
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high calcium food 在 MosoGourmet 妄想グルメ Youtube 的最佳貼文
We're always thinking about how to add more variety to out daughter’s lunches. This looks look a cute dessert, but it’s really a main dish -- and it looks really boujee!
Moso-Mom made something she thought would make a female high school student happy. Honey and lemon are refreshing, so it’s perfect for this season. Absorbing the calcium in yogurt with heighten the vitamins in lemon and help make strong bones.
It's not just about looking boujee!
*Recipe (17×15.5 centimeter zipper bag – 2)
Make the honey lemon
1. Scrub the lemon with salt, then wash with water. Boil in a pot of boiling water for one minute, then wash with water to remove wax and pesticides.
2. Dry off lemon and cut into thin slices.
3. Put lemon into a container, then fill with honey until lemon is submerged.
4. Leave in the refrigerator overnight.
Make softened yogurt jelly
5. Put 150g of water, 50g of sugar, and 1/2 teaspoon of powdered vegetable gelatin (~1 teaspoon) into a pot and heat.
6. Boil for about 1 minute to melt.
7. Mix 200g of plain yogurt with 2 tablespoons of the syrup from 4.
8. Mix 7 into 6.
9. Put 8 into a zip lock bag.
10. Once 9 has hardened, line up the lemons from 4 inside the bag.
11. Cool and harden in the refrigerator for about 1 hour.
12. Add cereal to taste, and enjoy!
Is the spoon a little small...? Isn’t it hard to eat out of a zip lock bag? You might have some doubts like this, but it’s all worth putting up with for the boujee!
娘のお弁当のバリエーションを増やしたくて、日々 考え中。
かわいいデザートみたいで、それでいて、主食にもなる。
しかも映える。ということで
お母さんが考える”女子高生が喜びそうなの作りました。
はちみつレモンが爽やかで これからの季節にぴったり。
ヨーグルトに含まれるカルシウムの吸収をレモンのビタミンが高めて、骨を作る助けになる。
映えだけとは違うのだよ、映えだけとは。
*レシピ*(17✕15.5センチ ジッパーバッグ 2袋)
はちみつレモン作ります
1.レモンを塩でこすり洗いし、水で洗う。湯を沸かした鍋で1分ほど湯がき、水洗いし、ワックスや農薬を落とす。
2.水気を拭き取ったレモンを薄切りにする。
3.ビンなどにレモンを入れ、浸かるくらいのはちみつを入れる。
4.冷蔵庫に一晩置く。
やわっとしたヨーグルトゼリーつくります
5.鍋に水 150g、砂糖 50g、粉寒天 小さじ 1/2(~小さじ 1)を入れ火にかける。
6.1分ほど沸騰させ煮溶かす。
7.プレーンヨーグルト 200gに4のシロップ 大さじ 2を入れ混ぜる。
8.7に6を入れ混ぜる。
9.ジッパーバッグに8を流し入れる。
10.9が固まりかけてきたら4のレモンをバッグの内側に沿わせるように差し込み入れる。
11.冷蔵庫で1時間ほど冷やし固める。
12.お好みのシリアルを入れて、いただきます!
スプーン短くないかぁ?そもそも、ジッパーバッグって食べづらくない? などなど、いろんな疑問が湧いてきますが、すべては“映え”のためということで。
#honey #lemon #yogurt #jelly #foodbag #はちみつ #レモン #ヨーグルト #ゼリー
![post-title](https://i.ytimg.com/vi/Gz-9ZRAXXjA/hqdefault.jpg)