菊花杞子豬膶肉片湯
難度
easy材料
白菊花 1兩肉片 6兩
豬膶 6兩
薑 2片
杞子 1茶匙
醃料
肉片：生抽 2茶匙
鹽 1茶匙
糖 半茶匙
麻油 少許
豬膶：
薑絲 1茶匙
生抽 2茶匙
蠔油 1茶匙
生粉 半茶匙
步驟
- 先將白菊花瓣取出洗淨，用鹽水浸15分鐘。
- 豬膶洗淨切片加入調味料醃香。
- 杞子洗淨，用水浸片刻。
- 豬膶洗淨切片加入調味料醃香。
- 瘦肉切片加調味料醃香，水滾後將所有材料滾20分鐘，最後加入菊花再滾10分鐘，加鹽調味即成。
營養顧問話你知
這個湯水都可算是「極品中之極品」，各種營養素配搭非常全面，當中蘊含的維生素和礦物質能補充兒童在成長期所需之營養素，配以中草本菊花杞子來用作提高視力之用，實屬滋補湯水中的首選。豬潤所含有的維生素B12和鐵質是負責紅血球生成，對預防缺鐵性貧血及兒童智力發展極為重要。一般人都會認為從素食來源中吸收鐵質效果與動物來源相同，但論其在生物利用率上，動物來源的生物利用率較高。在另一方面，豬肉更富含多種營養素，當中包括蛋白質、維生素A，維生素B雜、鐵質和鋅等。
營養小TIPS
在中醫藥角度，杞子一向都被用作「明目」之用，但其實近代營養學亦有配合中醫理論，衍生出「中醫營養學」的學術研究。在營養學角度而言，杞子含有豐富的葉黃素和玉米黃素，這些植物性活性成份是天然存在於人類眼睛中黃斑部份，用作預防老年人黃斑病變。隨著年紀增長，黃斑中天然色素會減少，因此保護眼睛能力減弱。服用杞子能減低黃斑病變風險，增進眼睛健康。最後，西方人患上老年黃斑病變機會較東方人高，原因與眼睛顏色相關。大家有沒有發現西方人的眼睛通常都是藍綠色，而東方人的眼睛則多呈現深棕色，這個現象正代表西方人的眼睛黃斑部份含較少葉黃素和玉米黃素，因此患上老年人黃斑病變的風險較東方人高。
Chrysanthemum, Wolfberry and Pork Liver Soup
Difficulty
easyIngredients
White chrysanthemum 50 gramsSliced pork (lean meat) 300 grams
Pork liver 300 grams
Ginger 2 slices
Wolfberry 1 tea spoon
Seasoning for marinating
For the sliced pork:Soya sauce 2 tea spoon
Salt 1 tea spoon
Sugar ½ tea spoon
Sesame oil a little
For the pork liver:
Ginger shreds 1 tea spoon
Soya sauce 2 tea spoon
Oyster sauce 1 tea spoon
Corn flour ½ tea spoon
Steps
- Remove the pedals of the white chrysanthemum and wash them. Then, soak them in salt water for 15 minutes.
- Wash the wolfberry and then soak for a little while.
- Clean the pork liver and then cut into thin slices. Then, marinate them with the seasoning.
- Slice and marinate the pork. When the water boils, put in the pork, pork liver and wolfberry and let it boil for 20 minutes. At last, add in the chrysanthemum and boil for another 10 minutes. Salt can be added for more taste.
Nutrition Analysis
This soup is what I believe as the “Best of the Best”, loaded with well-balanced nutrients, while the minerals and vitamins in it are essential for the growth of children. With the addition of the Chinese herbs white chrysanthemum and wolfberry, this soup can also assist vision development. On the other hand, pork liver contains vitamin B12 and iron, and these nutrients are responsible for the production of red blood cells, and thus are essential for the prevention of iron-deficient anemia and the brain development process in children. Many people think that it does not matter whether the iron comes from plant-source or animal-source, but actually, from the nutrition perspective, the bioavailability of iron from an animal source is higher than the ones from a plant source. At last, pork contains various nutrients, including protein, vitamin A, B-complex, iron and zinc.
Nutrition Tips
From the Traditional Chinese Medicine (TCM) perspective, wolfberries are often used to improve eye-sight. Actually, this theory has been supported with scientific researches from a modern nutrition perspective as well. Nutritionally, wolfberries are rich in the phytochemicals lutein and zeaxanthin, and these natural pigments are concentrated in the macula of the human eyes, and are essential during the prevention of age-related macula degeneration (AMD) seen in elderly. As we age, the pigments in the macula decrease, and thus increase the risk of the development of AMD. Consuming wolfberries that are rich in these phytochemicals can replenish the pigments lost via aging, and may assist in the improvement of eye-sight and in prevention of AMD. At last but not least, for your own interest, the risk of developing AMD is higher in Westerners when compared to Asians, and this may be associated with the differences in color of the eyes. Have you ever noticed that the color of the eyes in Westerners is usually blue/greenish, while color of the eyes in Asians is often brownish? This may be due to the difference in phytochemical concentration in the macula, and thus explaining why Westerners may have a higher risk in developing AMD.