菲傭入廚手記：老友記食得營（中英對照）

【前言】

家傭對食材配搭毫無頭緒，豆腐、肉碎、粉絲、蒸魚…

單調的材料，長者吃多了感到毫無趣味！怎辦？

烹飪專家Feliz Chan瞭解家傭的疑難，設計了38道早、午、晚食譜：

早餐〜魚茸雪耳小米粥、奇亞籽麥皮

午餐〜煎三文魚茸蛋角、合桃碎杞子拌旺菜

晚餐〜鮮淮山杏鮑菇炒柳梅、紅菜頭番茄甘筍碎肉飯

每款食譜貼合長者必需的營養要素，甚至包含流行的超級健康食品，而且烹調多元化，為飯桌增添新意及趣味。

家裏若有長期病患的長者，日常煮食有何注意之處？作者悉心地列出糖尿病、痛風、三高長者的飲食注意事項，讓家傭深刻牢記及遵從，由日常飲食調養體質，改善身體狀況。

美食令心情歡愉，自然擁有強健的體魄，活出燦爛的晚年人生！

【前言】

家傭對食材配搭毫無頭緒，豆腐、肉碎、粉絲、蒸魚…

單調的材料，長者吃多了感到毫無趣味！怎辦？

烹飪專家Feliz Chan瞭解家傭的疑難，設計了38道早、午、晚食譜：

早餐〜魚茸雪耳小米粥、奇亞籽麥皮

午餐〜煎三文魚茸蛋角、合桃碎杞子拌旺菜

晚餐〜鮮淮山杏鮑菇炒柳梅、紅菜頭番茄甘筍碎肉飯

每款食譜貼合長者必需的營養要素，甚至包含流行的超級健康食品，而且烹調多元化，為飯桌增添新意及趣味。

家裏若有長期病患的長者，日常煮食有何注意之處？作者悉心地列出糖尿病、痛風、三高長者的飲食注意事項，讓家傭深刻牢記及遵...

老友記の食材，為身體加加油 4
Healthy Food Ingredients. Give Your Body a Healthy Boost
選對食材，營養倍增 8
The Right Food Ingredients Lead to the Right Nutrition
飲食有法，樂活健康人生 10
The Right Diet - Key to a Healthy and Happy Life

醒神早餐 Invigorating Breakfast
藜麥粥 Quinoa Porridge 12
紅豆粟米菜飯 Red Bean and Sweet Corn Vegetable Rice 14
奇亞籽麥皮 Chia Seed Oatmeal 16
牛油果番茄蛋三文治 Avocado Tomato Egg Sandwich 18
魚茸雪耳小米粥 Fish and White Fungus Couscous Porridge 20
煎大蘑菇饅頭併雜豆漿 Mushroom Bun with Mixed Bean Milk 22

活力午餐 Energizing Lunch
蝦米肉醬煮嫩豆腐 Tofu with Minced Pork and Dried Shrimp 26
番茄洋葱煮鯖魚柳 Mackerel Fillet with Tomato and Onion 28
煎三文魚茸蛋角 Salmon Omelette 30
蛋白雞肉扒菠菜 Spinach with Egg White and Chicken 32
魚湯菜心肉碎伴烏冬 Fish Soup Udon with Minced Pork and Vegetable 34
蘿蔔絲芹菜煮魚 Fish with Radish and Chinese Celery 36
合桃碎杞子拌旺菜 Chinese Cabbage with Crushed Walnut and Chinese Wolfberry 38
白飯魚乾蒸水蛋 Steamed Egg with Whitebait 40
羽衣甘藍餃子 Kale Dumplings 42
粟米肉粒燴魚肚絲 Braised Fish Maw with Sweet Corn and Diced Pork 45
薑絲瑤柱煮合掌瓜 Chayote with Dried Scallop and Ginger 48
香芹雲耳煮鹽滷豆腐 Salt-brine Tofu with Black Fungus and Chinese Celery 50
南瓜肉碎糙米粥 Pumpkin and Minced Pork Brown Rice Porridge 52
涼瓜片炒滑蛋 Scrambled Egg with Sliced Bitter Gourd 54
鯪魚肉雲耳炒勝瓜 Angled Luffa with Dace Paste and Small Black Fungus 56
南瓜濃湯意粉 Pumpkin Bisque Spaghetti 58

豐盛晚膳 Sumptuous Dinner
露筍番茄雞肉汁煮豆腐 Tofu with Asparagus, Tomato and Chicken 60
酸梅麵豉粉絲蒸魚仲 Steamed Cobia with Preserved Plum, Bean Sauce and Vermicelli 62
燜釀涼瓜 Braised Stuffed Bitter Gourd 64
鮮淮山杏鮑菇炒柳梅 Pork Fillet with Fresh Chinese Yam and King Oyster Mushroom 66
洋葱雞肉煮南瓜 Chicken with Onion and Pumpkin 68
醬炒五香豆乾牛肉絲 Spiced Dried Tofu and Shredded Beef with Sauce 70
吞拿魚薯餅 Tuna Potato Patties 72
栗子冬菇木耳燜素雞 Chestnut Braised Vegetarian Soybean Chicken with Shiitake Mushroom and Black Fungus 74
釀豆腐泡煮節瓜 Stuffed Tofu Puff with Hairy Gourd 77
冬菜鮮竹蒸鯇魚腩 Steamed Carp Belly with Preserved Vegetable and Fresh Tofu Skin
80
番薯三文魚裙帶菜豆漿鍋 Soy Milk Hot Pot with Sweet Potato, Salmon and Japanese Kelp 82
冬菇章魚馬蹄蒸肉餅 Steamed Minced Pork with Shiitake Mushroom, Dried Octopus and Water Chestnut 84
免治牛肉西蘭花 Broccoli with Minced Beef 86
梅頭瘦肉粒粒芋 Lean Pork Diced Taro 88
魚腐蝦米煮小白菜 Baby Bok Choy with Fish Tofu and Dried Shrimp 90
紅菜頭番茄甘筍碎肉飯 Minced Pork Rice with Beetroot, Tomato and Carrot 92

老友記の食材，為身體加加油 4
Healthy Food Ingredients. Give Your Body a Healthy Boost
選對食材，營養倍增 8
The Right Food Ingredients Lead to the Right Nutrition
飲食有法，樂活健康人生 10
The Right Diet - Key to a Healthy and Happy Life

醒神早餐 Invigorating Breakfast
藜麥粥 Quinoa Porridge 12
紅豆粟米菜飯 Red Bean and Sweet Corn Vegetable Rice 14
奇亞籽麥皮 Chia Seed Oatmeal 16
牛油果番茄蛋三文治 Avocado Tomato Egg Sandwich 18
魚茸雪耳小米粥 Fish and White Fungus C...