🌱 如何開始吃全食物蔬食 🌱
繼上一篇發文後,有人詢問該怎麼開始吃全食物蔬食。對我來說,因為吃全食物蔬食的時候已經是轉蛋奶素的11年後、轉vegan的8年後了,所以對我來說這個轉換其實是「如何戒掉加工食品」,跟素不素已經無關了。這是我的一些小撇步:
1️⃣ 做菜的時候用水或蔬菜高湯代替油
2️⃣ 用味增代替鹽,或是如果你買得到又不忌五辛,可以試試鹽代替品「Table Tasty」(味增鈉含量也高,但是是目前唯一已知不會升高血壓或讓你得胃癌的高鈉食品)
3️⃣ 用自製椰棗糖漿代替糖(作法:去核椰棗泡熱水一小時後加點檸檬汁用果汁機攪拌。具體請參考葛雷格醫師的「食療聖經食譜」)
4️⃣ 用小米、藜麥、全麥麵條等代替白米、白麵條等精緻澱粉
5️⃣ 最好家裡不要放加工食品,這樣想吃也沒得吃
6️⃣ 外食的時候盡力就好了。真的想吃甜膩膩的vegan巧克力奶油蛋糕,那就放鬆心情好好享受吧!你偶爾吃什麼,真的沒有每天吃什麼來得重要(我自己昨天才剛吃了兩塊草莓蛋糕)
7️⃣ 請餐廳配合。我常去的一家餐廳有道菠菜沙拉裡頭會放年糕,我總是請他們不要給我年糕,多給我點菠菜
8️⃣ 找到你喜歡的有機蔬菜農場,跟種出你每天吃的菜的人聊聊天。我個人覺得這會讓我更充滿感激,也給整個備餐體驗加分
9️⃣ 更多食譜,可以參考「食療聖經食譜」或關注NutritionFacts.org取得最新的科學實證營養資訊(我們還沒有中文網站,但是大部分影片都有中文字幕可以選)
最後......這張照片是幾年前在瑞士旅遊拍的(已經忘記「旅遊」是什麼東西),目測當時大概比現在胖+黑百分之十。想回到曬黑的日子,至於肥肉就不用了~~
***
🌱 How to start eating more whole food plant-based 🌱
After I made the post about being mostly whole food plant-based (WFPB), I received some questions from people who’d like to know how they can start doing that, too. I think it’s worth noting that when I started eating WFPB, it was already 11 years since I went vegetarian and 8 years since I went vegan. So for me, it was really about cutting out processed plant foods rather than cutting out any animal products. Here are some of the tips that have helped me:
1️⃣ Replace oil with water or vegetable broth when cooking.
2️⃣ Replace salt with miso, or if you have access, try salt substitute “Table Tasty.”
3️⃣ Replace sugar with date syrup when baking (search “date syrup” on NutritionFacts.org for recipe).
4️⃣ Replace refined grains with whole grains such as millets, quinoa, whole wheat noodles, etc.
5️⃣ Try not to have processed foods at home at all so you naturally wouldn’t eat them.
6️⃣ Try your best when you eat out, and if you really want that vegan chocolate cake topped with cream and packed with sugar...just enjoy it and don’t feel bad (I just had two pieces of an amazing vegan coconut strawberry cake last night). It’s really the day-to-day stuff you eat that counts.
7️⃣ Ask the restaurant to accommodate. For example, one of my favorite restaurants adds rice cakes to their spinach salad dish. I always ask them to take out the rice cakes and give me more spinach instead.
8️⃣ Find your favorite organic vegetable supplier and know where your food comes from. Talk to the people who grow your food. It may bring appreciation and make your meal prepping experience nicer, at least for me!
9️⃣ For more healthy recipes, check out the How Not to Die Cookbook and follow NutritionFacts.org for the latest science on evidence-based nutrition.
(This photo was taken a couple years ago when you could still do this thing called “enjoying summer in Europe”...and when I was maybe 10% chubbier and more tanned than now.)
同時也有1部Youtube影片,追蹤數超過58萬的網紅Helen's Recipes (Vietnamese Food),也在其Youtube影片中提到,Ingredients: 500g rice flour (~17.6 oz) 1 bowl tapioca starch (100g) ( ~1 US cup) 1 package active/instant dry yeast 7g (~ 1/4 oz) ( eg. Fleischmann'...
「the how not to die cookbook」的推薦目錄:
the how not to die cookbook 在 Vegan Kitty Cat Facebook 的最讚貼文
🥦大家一起更健康!🍓
今天來跟大家談談健康之於我的意義,也介紹一下我工作的營養學組織NutritionFacts.org。大家一起來聊天吧!😘
更多資訊請參考:
➡️網站:https://nutritionfacts.org/
➡️志願者申請:https://nutritionfacts.org/volunteer/
➡️《食療聖經》博客來連結:http://www.books.com.tw/products/0010756492
➡️手機app搜尋:Dr. Greger's Daily Dozen
*****
🥦 Let's All Be Healthy! 🍓
In this video I'll share about my relationship with health, and the meaningful work that NutritionFacts.org has been doing. For more information, check out:
➡️Website: https://nutritionfacts.org/
➡️Volunteer application: https://nutritionfacts.org/volunteer/
➡️How Not to Die: https://nutritionfacts.org/book/
➡️How Not to Die Cookbook: https://nutritionfacts.org/cookbook/
➡️Be sure to check out "Dr. Greger's Daily Dozen" app, too!
#nutrition #healthy #plantbased
the how not to die cookbook 在 Helen's Recipes (Vietnamese Food) Youtube 的最佳解答
Ingredients:
500g rice flour (~17.6 oz)
1 bowl tapioca starch (100g) ( ~1 US cup)
1 package active/instant dry yeast 7g (~ 1/4 oz) ( eg. Fleischmann's)
400ml coconut milk (~ 13.5 Fl.oz.)
1 ½ bowl sugar (300g) (~ 1 ½ US cup)
2 bowl warm water (~2 US cup)
Important note:
**Do NOT use sweet/glutinous/sticky rice flour**
**Do NOT use baking powder instead of yeast**
** For better result please use molds in small size and steam just 1/4 cup of the batter (60ml) for each cake
**The cakes taste the best freshly steamed. They normally turn hard by cold weather. In that case, just microwave the cakes 15 seconds before serving (or steam again for 2-3 minutes).
______________________________
Vietnamesische Gedämpfte Bienenwabenkuchen
Zutaten: (20-25 Kuchen)
500g Reismehl ** bitte kein klebriges Reismehl verwenden **
100g Tapiokastärke
7g Hefe
400ml Kokosmilch
300g Zucker
450ml warmes Wasser
Kokosmilch und Zucker in einem Topf leicht erwärmen bis der Zucker aufgelöst ist. Reismehl, Tapiokastärke und Hefe in einer Schale vermischen. Das Wasser hinzufügen und zu einem Teig verarbeiten. Diesen ca. 10 min gut durchkneten und dann das Kokos-Zucker-Gemisch hinzufügen. Alles mit einander verrühren bis der Teig sich aufgelöst hat. Etwa 1,5 h gehen lassen.
Den Teig in die Förmchen füllen (~60ml per Kuchen)
10 - 15 min dämpfen.
____________________________
You can buy a food steamer here http://amzn.to/14C8jas
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►Some of your favorites | Các video được yêu thích nhất:
Best ever Pho Recipe | Phở: https://youtu.be/EpRBxau3ou0
Original Bun Bo | Bún Bò Huế: https://youtu.be/4222YFNqDP8
Vietnamese Baguette | Bí Kiếp Bánh Mì Gia Truyền: https://youtu.be/Dz9r3vNRxPA
Cooking with Grandma | Vào Bếp cùng Ngoại: https://youtu.be/UkZL4Dkjqpg
All Vietnamese desserts | Các món tráng miệng https://bit.ly/3rAMEvn
Everyday family meals | Bữa cơm gia đình https://bit.ly/3jzuiZ0
Guitar Solo - "Em về tinh khôi"
#HelenRecipes #vietnamesefood #vietnameserecipes
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the how not to die cookbook 在 The How Not To Die Cookbook | By FIND YOUR FEET 的推薦與評價
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