告别垃圾食品,学做营养美味中国菜

There is something ofa misconception that All the good things in life are bad for us while all thebad things are too good to resist long term.

人们有种误解，好像良药总是苦口，什么东西越是让人喜欢，就越是有害。

Dieters' meals inparticular are renowned for being insipid and bland, so we tend to eat them fora while then indulge in sugar and fat- laden treats.

减肥餐就是这样一个典型，大家总是认为减肥食品肯定寡淡无味，所以往往吃不了几天，就又回到大糖大油狂嚼的生活中了……

But food that is good for you does not have to be dull and tasteless if you follow the advice ofLorraine Clissold in Why the Chinese Don't Count Calories– in fact, the diet that she discovered after 10 years of living and working inChina is so tasty and satisfying that it puts an end to cravings for junk food.

不过，对你身体有好处事物也不一定就那么难吃。洛林·克里索德是一位在中国生活并工作了10年的作者，在其著作《中国人为什么不计算卡路里》一书中，洛林列举了健康美味的中国菜，足以让你从此告别对垃圾食品的渴望。

It is the use of five flavours that makes the real Chinese diet so delicious and nourishing. Sour,bitter, sweet, spicy and salty, will sometimes be found in a single recipe butmore often in the combinati、on of dishes thatmake up a Chinese meal.

中国菜之美味，在于运用酸甜苦辣咸五味，这五味有时能同时融合到一张菜谱上，不过更常见的还是以各式菜肴的形式组合成一套大餐。

After eating five flavours you will find yourself comfortably full. Chinese dietary therapy(which is a branch of Chinese medicine) explains that the five flavours keepthe five different organs (the liver, heart, stomach, lungs and kidneys) in thebody in balance.

食此五味，定会让你感到心满意足。作为中医的一个分支，中国的食疗认为这五味能够帮你体内五个器官（肝、心、胃、肺、肾）处于平衡的状态。

Our Western diet, onthe other hand, is based on sweet and bland flavours, which feed the stomach atthe expense of other organs, with disastrous results.

而我们西方的菜肴用糖居多，调味寡淡，胃中饱足却让其他脏器受损，最后大大不利于身体。

It is easier to incorporate five flavours in your diet than you might think. The most difficult to find isbitter (which is why most medicines are bitter) but Chinese people drink plentyof green tea as for their bitter fix, especially in the summer when it isparticularly important to eat bitter foods.

如何在饮食中包含这五味呢？其实没有你想象的那么难。其中苦味是最难得的（这也就是为什么大多数药物都是苦的），而中国人常饮绿茶，夏天饮茶尤多，此时吃“苦”尤为重要，而茶就为他们补上了“苦”之一味。

In China, people avoid cold drinks and raw food, because they believe they are hard to digestand can lead to something known as dampness in the body which makes itdifficult to shift unwanted weight. In the stifling West of China (Sichuanprovince) the diet is based on spicy food to keep the body in tune with theclimate. If you do choose salads for summer eating, then be sure to dress themwith a spicy dressing (see Romaine lettuce with sesame sauce) as these createthe fire needed to digest them.

在中国，人们会避免喝冷水、吃生食，因为中国人认为这些东西不好消化，会令身体积累湿气，让体重居高不下。在中国潮湿闷热的西部省份四川，为了与当地气候协调，当地饮食以辣味居多。如果你想在夏天吃些沙拉，可以试着加一些辛香作为调味（比如油麦菜拌麻酱），这样这种搭配就能产生“火”以便消化食物。

Try these simple but flavour some recipes as part of your summer eating plan. They are all deliciousenough to be eaten alone, with rice or homemade bread, or serve them as part ofa Chinese style multi-course meal or to accompany Western dishes.

让我们来试做一下这些简单美味，适用在夏季食用的菜肴吧，他们不仅可以单独吃，配上米饭或是自制面包，乃至与其他中餐或西餐搭配也十分美味。

Rice noodles with chilli and prawns

辣味大虾米线

In China "soup noodles" are actually more popular than the stir-fried variety and areparticular favourites in the summer months.

在中国“汤面”甚至比各种炒菜还流行，在夏季尤其受人青睐。

This recipe looks complicated but is really just a case of throwing everything in the pan (oreven better – use a wok). You can vary the amounts of the different ingredientsin this recipe if you prefer some to others. These quantities will provide ahearty meal for two or a starter or side dish for four.

这道菜看上去复杂，但实际上只要把各种材料往平底锅里一倒（如果有条件的话最好用中式炒菜锅）就行了。你也可以根据个人喜好对原材料进行一些调整。下面这些是按照两个人的量定的，也可以当做四个人吃饭时的配菜前菜。

6 Chinese dried mushrooms(Shitake) – soaked overnight

6个中国干蘑菇（香菇），泡发一整晚

2 spring onions –finely chopped

2勺小葱，切末

1 red chilli –deseeded, halved and sliced thinly

1根红辣椒，去籽剖开切成薄片

1 cm piece knob ofginger – finely chopped

姜切成1厘米的薄片

250g raw prawns

250克的生虾

250g butter nut squash– peeled, sliced and cut into 2 cm pieces

250克的奶油南瓜，去皮切成2厘米大小的片

8 asparagus tips

8根芦笋

150g beansprouts

150克豆芽

1 litre water orlight fish or vegetable stock

1升水或高汤

200 ml coconut milk

200毫升椰奶

2 tsp palm or brown sugar or honey

2茶勺香椰糖或红糖或蜂蜜

1 tbsp fish sauce

1茶勺鱼露

1 tbsp lemon or limejuice

1茶勺柠檬汁或酸橙汁

100 g dried ricestick noodles or 300g fresh

100克干米线，或是300克新鲜米线

1 tbsp oil forstir-frying

1茶勺油

If you are using dried rice noodles, place them in a heatproof bowl, pour over boiling water and leave for about five minutes until they are just tender, then drain before theygo too soft.

如果你用的是干米线，请把米线放到耐热的碗里，倒上滚水，放置五分钟让它自然泡开，然后在面条软过头之前捞出来沥干。

Heat a pan or wok,add the oil, and when it is hot throw in the spring onions, chilli, ginger and mushrooms.

把锅烧热，倒油，油热后倒入小葱、辣椒、姜和香菇。

Stir briefly to let them change colour but not burn, add the fish sauce, water or stock and coconut milk.

简单翻炒一下，变色后加入鱼露、水或高汤，还有椰奶。

Bring to the boil then add the butter nut squash slices, simmer for a few minutes then add the prawns and asparagus, followed by the noodles and bean sprouts. Stir in thesugar or honey and lime juice, mix well, and taste adjusting seasonings ifliked.

汤料煮沸后放入南瓜片，炖上几分钟后加入虾和芦笋，然后放入面条和豆芽。如果你喜欢的话，还可以加入红糖、蜂蜜和柠檬汁搅拌均匀，或是加入你喜欢的调味品。

As soon as the prawns are pink, the asparagus is bright green and the beansprouts begin to wilt, thesoup is ready to serve.

虾变成浅红，笋变成亮绿，豆芽变软的时候，汤就做好了。

Do not over cook as the rice noodles will break up.

注意掌握火候，不要煮过头把面条煮烂。

Garnish with chopped fresh coriander.

还可撒上一些切碎的新鲜香菜作为配料。

Romaine lettuce withsesame sauce

麻酱拌油麦菜

Salad is not atraditional Chinese food; modern chefs will occasionally include it on a menubut only if accompanied by a suitably spicy dressing. This sauce can also beused to top poached chicken mixed with spring onions, or cold noodles mixedwith shredded blanched vegetable.

沙拉并不是传统中国食物，但现代厨师有时也会做一做沙拉，并配上适当的辣味增色。这种酱也会用来和小葱一起浇到清蒸鸡肉上，或是和焯过切碎的蔬菜拌冷面吃。

For the salad

制作沙拉所用材料：

Two heads romainelettuce

2颗油麦菜

4-5 cloves garlic(authentic but not absolutely necessary)

4-5瓣大蒜（正宗做法是这样的但是不加也可以）

100g raw peanuts(Alternatively use roasted unsalted peanuts or even lightly toasted pine nuts)

100克生花生（或者也可以用烤过的新鲜花生，甚至是被稍微烤过的松子）

1 piece Star Anise

1片八角茴香

1 teaspoon of Sichuan peppercorns

1茶勺花椒

tsp salt

盐

For the sauce

制作酱料所用材料：

3 tsp. chilli oil

3茶勺辣椒油

2 tsp. Chinese black vinegar (or use Balsamic)

2茶勺中国黑醋（意大利香醋也行）

2 tsp. sugar

2茶勺糖

1 tbsp. soy sauce

1茶勺酱油

1 tbsp. sesame oil

1茶勺芝麻油

1 tbsp smooth peanut butter

1茶勺花生酱

2 tbsp. dark sesame paste (tahini)

2茶勺黑芝麻酱（中东芝麻酱也行）

2-3 tbsp. water

2-3茶勺水

Soak the raw peanutsovernight then place in a small saucepan with enough water to cover, adding thespices and salt. Bring to the boil and simmer for 20 minutes or until the nutsare soft. Drain and remove the spices. Slice the garlic.

生花生泡水一晚，放到小锅内，倒入足够量的水，加入各种调料和盐。水烧开后煮20分钟直到花生变软，沥干捞出调味料。大蒜切片。

Wash the lettuce,drain well and chop into 2cm pieces. Place in a bowl with the nuts and garlicslices. To make the sauce mix together the chilli oil, the vinegar, the sugar,the soy sauce, and the sesame oil; stir until the sugar is dissolved. Usechopsticks to stir in the sesame paste and peanut butter, gradually add thewater, stopping when the sauce has reached the consistency you desire. Mix thesauce into the lettuce, nuts and garlic and transfer into a clean dish for thetable. Serves four.

洗干净油麦菜，但不要沾水，切成2厘米宽，放到碗里，加入花生和大蒜片。把上面辣椒油、醋、糖、酱油、香油这些搅拌均匀，让糖充分溶解。用筷子搅拌芝麻酱和花生酱，缓缓倒入水，稀释程度看你个人喜好。将酱料拌入油麦菜、花生和大蒜，最后装盘上桌。可以让4个人分享哟。

Hot, sweet and sourchicory

酸甜辣菊苣

Chicory is now widelyavailable in Western supermarkets. The beauty of this recipe is that itcomplements the bitter flavour of the leaves with four other flavours. Twoheads will feed two people with other dishes and you can double the quantitieswithout overcrowding the wok.

菊苣如今在西方超市也相当多见了。这道菜的美妙之处在于叶子的苦味与其他四味的组合，堪称五味俱全。两颗的话足够作为配菜让两个人吃，不过你加量的话照样可以做，不用担心锅装不下。

Two heads of chicory

2颗菊苣

1-2 pieces dried red chilli

1-2片干红辣椒

1 tsp. minced ginger

1茶勺姜末

1 tsp. minced spring onion

1茶勺葱末

1 tsp. light soy sauce

1茶勺生抽

1 tsp. vinegar

1茶勺醋

1 tsp. sugar or honey

1茶勺糖或蜂蜜

pinch salt or to taste

按口味加少量盐

1-2 tbsp. of groundnut oil

1-2茶勺花生油

Quarter the chicoryvertically. Then chop the long pieces horizon tally to create small squarepieces of roughly even size. Heat the wok, add the oil and heat until the oiljust starts to move. Throw in the chillies and let them sizzle but not burn,stirring briefly.

把菊苣竖着切成四分，然后横着切成大小基本一致，烧热锅，倒入油烧热，加入辣椒，简单翻炒一下，炒的发出嘶嘶声时即可。

Add the chicory,ginger and spring onion. Toss and fry, keeping the pieces moving so that theycook quickly and evenly. Then, as the leaves start to soften, add the vinegarand sugar/honey and stir-fry for another minute. Add the soy sauce and thesalt, stir, and fry for another minute or so. Test for seasoning and adjust if necessary.

加入菊苣、姜末和葱末。不断翻炒让它们受热均匀，等叶片变软后加入糖和醋，然后煸炒个几分钟。再加入酱油、盐，继续翻炒个几分钟。尝一尝感觉味道合适即可。