香滑南瓜甘筍濃湯

Creamy Pumpkin and Carrot Potage

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材料:(四人分量)

南瓜1/2細個 (去皮去籽後約500克)
甘筍1細條 (去皮後約120克)
洋葱1/2個
月桂葉1片 (可免)
清雞湯或清水2杯 (500毫升)
花奶1細罐 (160毫升)
芥花籽油/橄欖油1/2湯匙
蛋白質補充劑4量匙

Ingredients:(4 person portion)

Small pumpkin 1/2 piece (peeled and seeded, about 500 g)
Small carrot 1 piece (peeled, about 120 g)
Onion 1/2 piece
Bay leaf 1 piece (may omit)
Chicken broth or water 2 cups (500 ml)
Evaporated milk 1 small can (160 ml)
Canola/olive oil 1/2 tbsp
Protein powder supplement 4 scoops

 

調味料:

鹽1/3茶匙 (如用清雞湯,可免)

Seasoning:

Salt 1/3 tsp (may omit if chicken broth is used)

 

做法:

  1. 洋葱切塊;南瓜及甘筍去皮,切細塊。
  2. 燒熱易潔鍋,下橄欖油,炒洋葱至透明,再加入南瓜、甘筍及月桂葉炒勻。
  3. 加入清雞湯或水,大火煮滾後,掩蓋以慢火煮15分鐘至南瓜及甘筍腍身,熄火。
  4. 略為放涼後,取出月桂葉,用大木匙或壓蓉器將湯料在鍋內壓成蓉。如有攪拌機,亦可用攪拌機將湯料打至幼滑。
  5. 如湯料太稠身,可加適量清水,再煮滾,下花奶及鹽拌勻,大滾前熄火。
  6. 飲用前,每中碗湯可拌入1 量匙蛋白質補充劑。

Method:

  1. Cut onion into small pieces; peel and cut pumpkin and carrot into small pieces.
  2. Heat a non-stick pan, add olive oil, sauté onion until transparent. Add pumpkin, carrot and bay leaf.
  3. Pour in chicken broth or water. After boiling, cover and cook under low heat for 15 minutes until pumpkin and carrot turn soften. Turn off heat.
  4. After slightly cooling down, remove bay leaf. Use a large wooden spoon or a potato masher to mash the soup mixture into puree. If a blender is available, blend the soup mixture until smoothened.
  5. Add some water if the soup mixture becomes too thick. Bring the soup mixture to a boil; add evaporated milk and salt to season. Turn off the heat before boiling again.
  6. Before serving, add and mix well with 1 scoop of protein powder supplement to each bowl of soup.

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營養分析:(每食用分量)

能量:155卡路里
蛋白質:11.5克
碳水化合物:17.3克
脂肪:5.4克
膳食纖維:1.8克

Nutrition analysis:(per serving)

Energy:155 kcal
Protein:11.5 g
Carbohydrates:17.3 g
Fat:5.4 g
Dietary fibre:1.8 g

 

營養學角度分析:

  1. 這道濃湯將所有食材的營養精華溶為一體,很適合食慾不振又或是平常只喝清湯的病友。南瓜及甘筍都含豐富胡蘿蔔素及膳食纖維,再加入花奶及蛋白質補充劑就更大大提高優質蛋白質。

中醫食療角度分析:

  1. 南瓜:味甘,性溫。入脾、胃經。具有補中益氣、消炎止痛、解毒殺蟲的功效。南瓜性溫,適合脾胃虛弱、氣短懶言、寒性腹瀉者食用;不適合濕熱體質、胃熱熾盛、氣滯濕阻的人群食用,過多食用會導致香港腳、黃疸。
  2. 甘筍:味甘,性平。入脾、胃、肺經。具有健脾消食、補肝明目、清熱解毒、透疹、降氣止咳、抗癌的功效。適合脾胃虛弱引起的消化不良、食慾不振者,也適合肝陰血虛引起的眼睛乾澀、皮膚乾燥者;脾胃虛寒者,不可生食。
  3. 洋葱:味辛、甘,性溫。入肝經。具有健胃理氣、解表散寒、利尿消腫的功效。洋葱味辛,辛則能開,可開通濕濁,振奮脾陽,理氣健脾,打開食慾,適合食慾不振、腹部脹滿者。洋葱性溫,可發散風寒,適合風寒感冒者;皮膚瘙癢、胃火熾盛者不宜食用。
  4. 月桂葉:味辛,性微溫。入肺、肝經。具有健脾理氣、祛風除濕、行氣止痛的功效。辛則散濁、溫則通陽,可促脾運化,祛退脹氣,適用於脘腹脹痛,食慾不振,消化不良者。月桂葉可行氣止痛,適合一般性疼痛者,特別是風濕引起的疼痛;氣虛、陰虛者不宜過多食用。