TCT always like to bring you something exciting, interesting and healthy. Today we like to introduce you to a hearty salad dish contains tons of nutrients with my flavour green vegetable – KALE!


《茶非茶》总喜欢给您带来一些激动、有趣又有益健康的事物。今天的ANGELA厨房教您一个诀窍,怎么把最营养、但却又最难做的羽衣甘蓝,做成一道美味的健康色拉。诀窍就是:给羽衣甘蓝做“按摩”! Of all the super healthy greens, kale is the king. It is definitely one of the healthiest and most nutritious plant foods in existence.

在所有超级健康的绿色蔬菜中,羽衣甘蓝可以称王称霸。它当之无愧是最有益健康营养价值最高的食物之一了。 Kale or leaf cabbage is one of the most common green vegetables in Europe and North American. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

羽衣甘蓝,又或称卷心菜,在欧洲和北美是极为普遍的绿叶菜。其中又以卷叶甘蓝,也叫做苏格兰羽衣甘蓝最为常见,它有绿色卷边的叶子,中间的根茎纤维又粗又硬。 Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.

羽衣甘蓝富含各种有益成分如下,有些还具有强大的药效。

  1. Kale is rich in vitamins and minerals which contains:
  • Vitamin A: 206% of the RDA (Kale has rich beta-carotene).
  • Vitamin K: 684% of the RDA.( Kale is One of The World’s Best Sources of Vitamin K.Vitamin K is an important nutrient.It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.)
  • Vitamin C: 134% of the RDA(Resource Description and Access -RDA).
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium
2.    Kale is Loaded With Powerful Antioxidants 3.    Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease 4.   There Are Numerous Cancer-Fighting Substances in Kale 5.     Kale is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes 6.     Kale is very low in carories that should be Able to Help You Lose Weight
  1. 羽衣甘蓝的维生素和矿物质都很多:
    • 维生素A:日摄食量的206%(羽衣甘蓝有很高的倍他胡萝卜素)。
    • 维生素K:日摄食量的684%(羽衣甘蓝是维生素K最高的来源之一。维生素K很重要,能通过“激活”某种蛋白,帮助蛋白与钙结合来实现凝血。)
    • 维生素C:日摄食量的134%
    • 维生素B6:日摄食量的9%
    • 锰:日摄食量的26%
    • 钙:日摄食量的9%
    • 铜:日摄食量的10%
    • 钾:日摄食量的9%
  1. 羽衣甘蓝能帮助降低胆固醇,减小患心血管疾病的风险
  2. 羽衣甘蓝富含抗氧化成分
  3. 羽衣甘蓝还有许多抗癌成分
  4. 羽衣甘蓝的叶黄素和玉米黄质素也很高,能给予眼睛很好地保护
  5. 羽衣甘蓝热量很低,能帮您减重
kale's vain and leaves are all very hard, that is not easy to cook it deliciously. Teaching you a secret way to cook kale even if you use raw kale to cook. I believe it will even have the kale-haters in the family asking for more. 羽衣甘蓝的茎叶都很硬,非常不容易做的好吃。马上教您一个秘方,即便您选择生食,也相信有了这个办法,家里的讨厌甘蓝的人也会想多尝一些。

KALE , SAUQSH AND MILLET SALAD WITH TAHINI VINAIGRETTE (SERVE 4)

羽衣甘蓝、南瓜、小米沙拉配芝麻酱油醋 (4人份)

(1) Nutty Spiced Dill Millet Ingredients: 1/2 cup Millet 3/4 cup Water or vegetable stock 1/4  tsp Sea Salt 1/4  tsp Cumin 1/8 tsp Turmeric 10g of Fresh Dill, finely chopped Directions:
  1. Toast the millet in a large pot for 5 minutes on low-medium heat, stirring every minute or so, you should start to smell the nutty aroma when it is ready, please be careful not to burn
  2. Add water or vegetable stock, salt, cumin and turmeric
  3. Bring to a boil and then bring temperature down so that it is just simmering, covered
  4. Cook for 17-20 minutes, until all the water has been cooked in at the bottom of the pot
  5. Take off the heat and let it rest for 10 minutes covered
  6. Place onto a baking sheet/medium bowl and fluff using a fork making sure there are no clumps of rice
  7. Toss with some fresh dill
(1) 坚果味莳萝小米 原料: 1/2 杯小米 3/4杯水或蔬菜汤1/4茶匙海盐 1/4 茶匙孜然 1/8茶匙姜黄 10克鲜莳萝,切碎 方法:
  1. 拿大锅用中低火烤5分钟,每隔一分钟搅拌下,当您闻到坚果味就快好了,注意不要烧焦。
  2. 加入水或蔬菜汤、盐、孜然和姜黄。
  3. 煮开,调成小火盖上盖子再焖一会儿。
  4. 再烧17-20分钟,直到锅底得水全部收干。
  5. 移开火,盖子盖着再放置10分钟。
  6. 放在烤纸上/中碗用叉子捣以下确保没有结块。
  7. 再和莳萝叶拌在一起。
(2) Roasted Squash Ingredients: 300g (raw weight) Butternut Squash 2 tsp Cumin 1/4 tsp Paprika 1/2 tsp Salt 5 twists of freshly ground Black Pepper 2 tbsp Olive Oil Directions:
  1. Preheat oven to 375ºF
  2. Peel the butternut squash with a peeler and cut into half-moon shapes or cubes
  3. On a parchment-lined baking sheet tray, mix together the squash with 2 tbsp of the olive oil, spices and salt
  4. Put in oven and roast until the squash is cooked through and nicely browned, about 30-45 minutes
(2)烤南瓜 原料: 300克(净重)奶油南瓜 2茶匙孜然 1/4茶匙辣椒粉 1/2茶匙盐 黑胡椒撒5次 2汤匙橄榄油 方法:
  1. 预热烤箱至375ºF
  2. 奶油南瓜去皮,切成半月状或切丁
  3. 在烤盘上铺上油纸,将南瓜和2汤匙橄榄油、香料和盐混合
  4. 入烤箱直至南瓜完全烤熟呈浅棕色,约30-45分钟
 (3) Tahini Vinaigrette Dressing Ingredients: Juice of two Lemons 1 cup Olive Oil 1/2 cup Tahini 2 Garlic cloves, minced as finely as possible 2 tsp Cumin, ground 1 tsp Coriander, ground 1/2 cup Flat Leaf Parsley, coarsely chopped Salt to taste Add water to achieve consistency of your liking Directions:
  1. Meanwhile make the dressing: in a large bowl mix together the lemon juice, tahini, garlic, cumin, coriander with a healthy pinch of salt
  2. Whisking constantly, slowly add some of the olive oil, checking close to the end to see if it needs all of the olive oil (adjust to your preference)
(3)芝麻酱油醋 原料: 两颗柠檬取汁 1杯橄榄油 1/2杯芝麻酱 2瓣蒜,碾碎 2茶匙孜然,磨碎 1茶匙香菜,磨碎 1/2杯平叶西芹,粗切,盐适量 加入水直到您喜欢的粘稠度 方法:
  1. 制作调味汁:在大碗里混合柠檬汁、芝麻酱、蒜、孜然、香菜以及一小把盐。
  2. 连续打匀,慢慢加入橄榄油,看好要不要全部加入(依口味)。
(4) The whole Salad Ingredients: 4 cups curly Kale Leaves picked off the thick veins of the leaves and ripped into bite-sized pieces 4 tbsp Almonds/Hazelnuts, roasted* and coarsely chopped **You can use pre-roasted almonds, but they taste so much better straight out of the oven. To roast almonds, preheat oven to 350F. Place almonds on a cooking tray dry. Once the oven is pre-heated, place cooking sheet in oven for 15 minutes. At 8 minutes, give the pan a little shake. At the 12 minute mark and beyond check every 2 minutes, you don’t want to burn them. The colour should be a deep brown but not black and the aroma will be very nice. When done, remove from oven and cool almonds for 5 minutes. Break down the almonds into various sized pieces and some to a dust, using a mortar and pestle is best, food processor or chop using a knife. Directions:
  1. Pick off the thick vains of the kale leaves and ripped into bite-size pieces
  2. In a large bowl, massage the kale with olive oil and salt for about 2 minutes light-medium strength
  3. Add squash and toss in the dressing
  4. Add millet to a serving bowl, then kale and squash
  5. Garnish with parsley and chopped roasted nuts
(4) 羽衣甘蓝沙拉 诀窍:给羽衣甘蓝做“按摩"! 原料: 4杯卷叶羽衣甘蓝,拣掉粗茎,撕成适合食用的小块。 4汤匙杏仁/榛子,烤后*粗切 **将杏仁放在干的烤盘上。烤箱预热后,杏仁放在烤纸上烤15分钟。8分钟时,摇一下烤盘。到了12分钟每个两分钟观察一下,不要烤焦。当颜色变成深棕色没有发黑时,杏仁就很香了。烤完后,取出冷却5分钟。把杏仁弄成小块,有些压成粉状,用杵子最合适,食物料理机和刀也可以。 方法:
  1. 拣掉粗茎,撕成适合食用的小片。
  2. 在大碗里用橄榄油和盐,双手按摩羽衣甘蓝约2分钟。
  3. 加入南瓜,倒入调味汁拌匀。
  4. 把小米装盆,再加入羽衣甘蓝和南瓜。
  5. 用西芹和烤坚果碎粒装饰。

Author

Angela Bi is an international citizen who has lived both in Shanghai and Vancouver Canada. She’s worked in immigration for over a decade and has experienced first hand the joys of living overseas. Angela Bi 是生活在中国上海及加拿大温哥华两地的世界公民。她从事专业移民行业已有十余载,并掌握着旅居海外的一手乐活体验。

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