羅宋湯
材料
牛尾 1斤薯仔 1個
椰菜 1個
西芹 半棵
紅蘿蔔 1個
番茄 3個
洋葱 1個
蒜片 少許
薑片 少許
茄膏 1罐
步驟
- 先將牛尾出水備用。
- 薯仔、紅蘿蔔、洋葱、番茄去皮切件，椰菜洗淨切件。
- 用蒜片和薑片起鑊，加入茄膏將所有材料爆香。
- 倒入湯煲內，再加牛尾和水煲1個半小時即成。
營養顧問話你知
羅宋湯常見於一般餐廳，但自家製作的羅宋湯會較健康，主要原因是可以控制每種素材的份量，務求令這種湯變成一種既有營養價值又美味之湯水。製作技巧當然是以「少肉多菜」為主；薯仔、椰菜、大量番茄及茄膏、洋蔥、紅蘿蔔、西芹等，顏色鮮艷，營養豐富，酸酸的味道更能刺激食慾，增進兒童對進食正餐的興趣。一般健康飲食建議都提倡每星期進食7種顏色的蔬果，而單一攝取這個羅宋湯以經能獲得5種顏色的蔬菜！
營養小TIPS
西芹是對抗高血壓的良方，具有利尿作用，對患有高尿酸血症 (即痛風) 的患者而言，效果甚佳。西芹的鉀和纖維含量極高，在生物機制而言，通過影響血液中血管緊張素II的運作，鉀能降低血管收縮之效果，令血管舒張，從而降低血壓。在另一方面，西芹的特質是可以生食，能保留蔬菜原有的食物酵素，增進消化功能。
Russian Borsch
Ingredients
Ox tail 1 KgPotato 1 piece
Cabbage 1 piece
Celery 4-5 stalks
Carrot 1 piece
Tomato 3 pieces
Onion 1 piece
Garlic slices a little
Ginger slices a little
Tomato paste 1 can
Steps
- Parboil the ox tail and drain for later use.
- Peel the potato, carrot, onion and tomato and cut them into pieces. Wash and cut the cabbage and celery.
- Fry the garlic and ginger slices in a pan. Add the tomato paste, potato and all the vegetables in and fry them for a bit.
- Pour them into a pot, along with the ox tail and some water. Boil it for an hour before serving.
Nutrition Analysis
The soup “Russian Borsch” is often served in restaurants, but home-made ones should be more healthy. You can control the quantity of each ingredients being used, making this soup a delicious and nutritious one. The major strategy is to use more veggies and less ox tail during preparation. Prepared with nutritious colorful veggies such as potato, cabbage, tomato, onion, carrot and celery, with a little sour taste that could help stimulate children’s appetite, increasing their interest towards main meals. In general, healthy eating recommendations suggest people to consume vegetables and fruits of 7 different colors each week, and a soup like “Russian Borsch” can provide 5 different colors already!
Nutrition Tips
Celery has a diuretic effect and is extremely beneficial towards people with hypertension or gout. Celery is a rich source of potassium and fibre. From the physiological perspective, potassium can affect the activity of serumangiotensin II, leading to a vasodilative effect, and thus, lowering the blood pressure. On the other hand, celery can be eaten raw, and raw foods are packed with food enzymes, which can aid digestion