胃脹氣吃什麼歐美飲食新概念低fodmap腹敏飲食(3) – 豬肉牛肉與泡菜食譜
2 low fodmap recipes for 30 days
一天兩餐三十天的低fodmap低脹氣低腹敏低脹氣食譜
Do you suffer from bloating and digestion discomfort? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to get rid of garlic and onions three years ago and it changed my life. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
I started experiencing some digestive discomfort symptoms three years ago. Gastroesophageal reflux, often feeling uncomfortable in the stomach, bloating, and more severe symptoms when sleeping or just waking up. Sometimes the discomfort starts after eating. I’ve had two upper and lower endoscopies, fortunately there were no serious illnesses, but the doctor said the stomach was inflamed, so I started taking acid blocker medicine prescribed by the doctor. Initially it seemed to improve, but after eating certain foods the symptoms would start again. After taking acid blocker medicine for a while, I started to become constipated, sometimes not being able to go normally for three days. Because I couldn’t go normally, the doctor told me to take fiber drinks or take supplements to help the symptoms, I followed his advice, but the symptoms still did not improve. Later, I talked to a nutritionist friend of mine, and she told me that people with irritable bowel syndrome could try eliminating certain foods from their diet, this type of dietary therapy is called a low Fodmap diet. Although I have not been formally diagnosed with irritable bowel syndrome, she said that people with digestive discomfort can also get improvement from a low Fodmap diet. So I did some research, downloaded some software, and started my low Fodmap journey. I stopped all medication and started adjusting my diet. Now my symptoms have improved, I have also found my problem foods, it was a long but rewarding journey.
I have talked to many friends, and many of them actually suffer from digestive system imbalance like me. Sometimes they don’t know why they will have diarrhea, constipation, abdominal pain, or bloating. So I want to start a thirty-day no garlic and onion dietary challenge. Most people don’t know what a low Fodmap diet is. Simply put, Fodmap refers to four types of sugars.
F – Fermentable (fermentable): a group of indigestible carbohydrates that ferment in the large intestine to produce gas.
O – Oligosaccharides (Fructooligosaccharides and Galactooligosaccharides): Wheat, garlic, onions, and beans, etc.
D – Disaccharides (Lactose): Milk, yogurt, cheese, and ice cream, etc.
M – Monosaccharides (Fructose): Honey, apples, pears, and corn syrup, etc.
P – Polyols (Sorbitol and Mannitol): Apples, pears, white cauliflower, and some mushrooms, etc.
These four types of food are not absorbed in the small intestine, so they enter the large intestine, where they are fermented by bacteria to produce gas, which causes bloating and abdominal pain. Everyone reacts differently to these foods, and most of the time these foods cause my abdominal pain and constipation.
At the beginning of stomach discomfort, my family doctor told me to try excluding garlic and onions from my diet. However, since garlic and onions are essential ingredients in Asian cuisines, it is a super difficult challenge to remove them. I struggled for a long time to achieve this goal. Therefore, I want to start a 30-day no garlic and onion dietary challenge, hoping to join people with digestive problems in this challenge, so that they know that there are others who are the same as them, they are not alone. In this challenge, I want to make 60 dishes that do not contain garlic and onions. I hope to give people who want to try adjusting their diet to improve their digestive system a starting point.
I am not a doctor or a nutritionist, I am just sharing my experience, so these recipes are suitable for me and will not cause me discomfort. I just hope that my experience can help those who need help, and give them a start. If you have any medical questions, be sure to ask your doctor!
Do you suffer from bloating and digestion discomfort? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to get rid of garlic and onions three years ago and it changed my life. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
This video contains affiliate links, which means I make a small commission at no extra cost to you but purchasing through the links could support me and my family by doing what I love.
你有腹脹和消化不良的煩惱嗎？在看過醫生和服用藥物之後，你是不是覺得沒有什麼改變？你並不寂寞，我也有一樣的經歷。三年前，我開始減去大蒜和洋蔥的食用，這完全改變了我的身體。我的腸胃覺得好太多了，輕鬆了！我也了解了什麼食物會造成我的不適。現在是2023年，又是新的一年。你想要做些改變嗎？清和我一起參加這個挑戰。只有三十天，但是你可能會看到它對你腸胃的幫助。
我在三年前開始有一些腸胃不適的症狀。胃食道逆流，常常胃不舒服，胃脹氣，在睡覺的時候或是剛起床的時候症狀比較嚴重。有時候吃完食物以後也會開始不舒服。做了兩次的胃鏡和大腸鏡，所幸沒有什麼嚴重的病症，但是醫生說胃有發炎，於是我開始吃醫生開的抑制胃酸藥。一開始覺得有改善，但是吃了某些食物以後症狀還是一樣開始。吃久了抑制胃酸的藥，我開始便秘，有時候三天不能正常的排泄。因為不能正常排便，醫生又跟我說可以喝纖維飲料或是幫助排便的補充錠，我也照著喝了吃了，症狀還是都沒有改善。後來我跟我的一位營養師朋友聊天，她告訴我有腸躁症的人，可以試試看去掉飲食裡面的一些食物，這種飲食療法叫做低Fodmap飲食，雖然我沒有被正式診斷出有腸躁症，但是她說有腸胃不適的人，開始低Fodmap飲食也會得到改善。於是我做的一些研究，下載了一些軟體，就開始我的低Fodmap旅程。我斷了所有的藥物，開始從我的飲食做調整。現在我的症狀得到了改善，我也找到了我問題食物們，這是一個很長遠但是很有收穫的旅程。
我跟許多的朋友聊天，有很多人其實都跟我一樣飽受消化系統不協調之苦，有時候不知道為什麼就會拉肚子，便秘，肚子痛或是胃脹氣，因此我想要開始一個三十天的無蒜去洋蔥飲食挑戰。大部分的人都不知道什麼是低Fodmap飲食，簡單的來說，Fodmap是指四種糖類。
F－Fermentable (可發酵的) ：一群不易被消化的碳水化合物，在腸道中發酵產生氣體。
O－Oligosaccharides（寡糖／果聚糖及半乳糖寡糖）：小麥、大蒜、洋蔥和豆類等。
D－ Disaccharides（雙糖／乳糖）：牛奶、優酪乳、起司和冰淇淋等。
M－Monosaccharides（單糖／果糖）：蜂蜜、蘋果、梨和玉米糖漿等。
P－Polyols（多元醇／山梨糖醇和木糖醇）：蘋果、酪梨，白色花椰菜和某些菇類等。
這四類的食物無法在小腸內被吸收，因此會進入大腸，一旦被大腸內的細菌發酵就會產生氣體而這些氣體會讓人腹脹，肚子痛。每個人對這些食物的反應都不太相同，這些食物大部分的時間會造成我的腹痛隨之而來的是便秘。
在胃痛之初，我的家庭醫師有告訴我，試試看先把大蒜洋蔥排除在飲食外，然而由於大蒜洋蔥是亞洲食物裡面的必需品，去掉大蒜洋蔥是超級難的挑戰。我一開始掙扎很久才達到這個目標。因次我想要開啟一個三十天無蒜去洋蔥飲食挑戰，希望跟消化系統有問題的人一起做這個挑戰，讓他們知道也是有人跟他們是一樣的，他們並不孤單，一起接受這個挑戰，可以互相扶持．走得遠，走得久。在這個挑戰裏，我想要做出60道沒有包含大蒜和洋蔥的食物。希望讓想要嘗試調整飲食而達到改善消化系統的人一個開始。
我不是醫生也不是營養師，我只是分享我的經驗，所以這些食譜是適合我不會讓我產生不適的食譜，我只是希望可以藉由我的經驗來幫助需要幫助人，讓他們有個開始。如果你有任何的醫療問題請一定要去詢問你的醫生喔！
Braised Ground Pork Over Rice
Lu Rou Fan
Ingredients:
Ground pork…….……………450 g
Chicken drumstick…………….200 g
Dried shiitake mushrooms….25 g (https://amzn.to/3vtND4D)
Minced ginger………..………20 g
Anises…………………………3 g (https://amzn.to/3IiMdS8)
Cinnamon stick………………1 g
Bay leaves…………………..2 leaves
Sugar…………………………15 g
Soy sauce……………………1/2 cup
Water….………………………2 cup
Rice wine……………………..1/8 cup (https://amzn.to/3WFx1Td)
Instructions:
1. Sear the chicken until golden brown and put aside.
2. Soak mushroom in the water and cut them into small pieces.
3. Heat oil in a pan. Add mushroom and minced ginger until fragrant.
4. Add ground pork and stir for 3 mins.
5. Add chicken and stir for another 3 mins.
6. Add soy sauce, rice wine, sugar, water, cinnamon, bay leaves and anises. Cook until a boil and turn to low heat to simmer for 20 mins.
7. Boil the veggies for 2 mins.
滷肉飯
材料：
絞肉……………….…….450 公克
雞腿肉……………………200 公克
香菇……………………….25 公克
薑………………………20 公克
八角……………………3 公克
肉桂……………………1 公克
月桂葉………………….2 枚
糖……………………….15 公克
醬油…………………….1/2 杯
水….……………………2 杯
料理酒………………….1/8 杯
作法：
1. 將雞肉的表面煎一下，一直到焦黃，放旁邊備用。
2. 鍋子放油，加入香菇和薑末爆香兩分鐘。
3. 加入絞肉，炒三分鐘。
4. 加入雞肉，再炒三分鐘。
5. 加入醬油，料理酒，糖，水，肉桂，八角和月桂葉，煮到滾後轉小火滾20分鐘。
6.青菜燙兩分鐘。
Kimchi Fried Rice
Ingredients:
Ground meat………….……..220 g
Soy Sauce …………………..1 tbsp
Sugar………………………….1/2 tsp
Minced ginger………………..2 g
Peas…………………………..100 g
Corn…………………………..100 g
Kimchi………………….……..200 g
Rice.………………….……….800 g
Instructions:
1. Heat some oil in a pan and add the minced meat. Stir-fry for 1 minute.
2. Add ginger, soy sauce, and sugar, and stir-fry for 3 minutes.
3. Add beans and corn, and stir-fry for 3 minutes.
4. Add pickled vegetables and stir-fry for 1 minute.
5. Add rice and stir-fry for 5 minutes.
泡菜炒飯
材料：
絞肉……………………..220 公克
醬油……………………..1 大匙
糖………………………..1/2 小匙
薑末……………………..2 公克
豆子……………………..100 公克
玉米……………………..100 公克
泡菜……………………..200 公克
白飯.…………………….800 公克
作法：
1. 鍋子加油，加入絞肉炒一鐘，加入薑，醬油和糖再炒三分鐘．
2. 加入豆子和玉米，炒三分鐘．
3. 加入泡菜炒一分鐘．
4.加入白飯，炒五分鐘．
低Fodmap低腹敏低脹氣 – 三十天無蒜去蔥挑戰 第三天
2 low fodmap recipes for 30 days
一天兩餐三十天的低fodmap低脹氣低腹敏低脹氣食譜
Do you suffer from bloating and digestion discomfort? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to get rid of garlic and onions three years ago and it changed my life. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
I started experiencing some digestive discomfort symptoms three years ago. Gastroesophageal reflux, often feeling uncomfortable in the stomach, bloating, and more severe symptoms when sleeping or just waking up. Sometimes the discomfort starts after eating. I’ve had two upper and lower endoscopies, fortunately there were no serious illnesses, but the doctor said the stomach was inflamed, so I started taking acid blocker medicine prescribed by the doctor. Initially it seemed to improve, but after eating certain foods the symptoms would start again. After taking acid blocker medicine for a while, I started to become constipated, sometimes not being able to go normally for three days. Because I couldn’t go normally, the doctor told me to take fiber drinks or take supplements to help the symptoms, I followed his advice, but the symptoms still did not improve. Later, I talked to a nutritionist friend of mine, and she told me that people with irritable bowel syndrome could try eliminating certain foods from their diet, this type of dietary therapy is called a low Fodmap diet. Although I have not been formally diagnosed with irritable bowel syndrome, she said that people with digestive discomfort can also get improvement from a low Fodmap diet. So I did some research, downloaded some software, and started my low Fodmap journey. I stopped all medication and started adjusting my diet. Now my symptoms have improved, I have also found my problem foods, it was a long but rewarding journey.
I have talked to many friends, and many of them actually suffer from digestive system imbalance like me. Sometimes they don’t know why they will have diarrhea, constipation, abdominal pain, or bloating. So I want to start a thirty-day no garlic and onion dietary challenge. Most people don’t know what a low Fodmap diet is. Simply put, Fodmap refers to four types of sugars.
F – Fermentable (fermentable): a group of indigestible carbohydrates that ferment in the large intestine to produce gas.
O – Oligosaccharides (Fructooligosaccharides and Galactooligosaccharides): Wheat, garlic, onions, and beans, etc.
D – Disaccharides (Lactose): Milk, yogurt, cheese, and ice cream, etc.
M – Monosaccharides (Fructose): Honey, apples, pears, and corn syrup, etc.
P – Polyols (Sorbitol and Mannitol): Apples, pears, white cauliflower, and some mushrooms, etc.
These four types of food are not absorbed in the small intestine, so they enter the large intestine, where they are fermented by bacteria to produce gas, which causes bloating and abdominal pain. Everyone reacts differently to these foods, and most of the time these foods cause my abdominal pain and constipation.
At the beginning of stomach discomfort, my family doctor told me to try excluding garlic and onions from my diet. However, since garlic and onions are essential ingredients in Asian cuisines, it is a super difficult challenge to remove them. I struggled for a long time to achieve this goal. Therefore, I want to start a 30-day no garlic and onion dietary challenge, hoping to join people with digestive problems in this challenge, so that they know that there are others who are the same as them, they are not alone. In this challenge, I want to make 60 dishes that do not contain garlic and onions. I hope to give people who want to try adjusting their diet to improve their digestive system a starting point.
I am not a doctor or a nutritionist, I am just sharing my experience, so these recipes are suitable for me and will not cause me discomfort. I just hope that my experience can help those who need help, and give them a start. If you have any medical questions, be sure to ask your doctor!
Do you suffer from bloating and digestion discomfort? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to get rid of garlic and onions three years ago and it changed my life. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
This video contains affiliate links, which means I make a small commission at no extra cost to you but purchasing through the links could support me and my family by doing what I love.
你有腹脹和消化不良的煩惱嗎？在看過醫生和服用藥物之後，你是不是覺得沒有什麼改變？你並不寂寞，我也有一樣的經歷。三年前，我開始減去大蒜和洋蔥的食用，這完全改變了我的身體。我的腸胃覺得好太多了，輕鬆了！我也了解了什麼食物會造成我的不適。現在是2023年，又是新的一年。你想要做些改變嗎？清和我一起參加這個挑戰。只有三十天，但是你可能會看到它對你腸胃的幫助。
我在三年前開始有一些腸胃不適的症狀。胃食道逆流，常常胃不舒服，胃脹氣，在睡覺的時候或是剛起床的時候症狀比較嚴重。有時候吃完食物以後也會開始不舒服。做了兩次的胃鏡和大腸鏡，所幸沒有什麼嚴重的病症，但是醫生說胃有發炎，於是我開始吃醫生開的抑制胃酸藥。一開始覺得有改善，但是吃了某些食物以後症狀還是一樣開始。吃久了抑制胃酸的藥，我開始便秘，有時候三天不能正常的排泄。因為不能正常排便，醫生又跟我說可以喝纖維飲料或是幫助排便的補充錠，我也照著喝了吃了，症狀還是都沒有改善。後來我跟我的一位營養師朋友聊天，她告訴我有腸躁症的人，可以試試看去掉飲食裡面的一些食物，這種飲食療法叫做低Fodmap飲食，雖然我沒有被正式診斷出有腸躁症，但是她說有腸胃不適的人，開始低Fodmap飲食也會得到改善。於是我做的一些研究，下載了一些軟體，就開始我的低Fodmap旅程。我斷了所有的藥物，開始從我的飲食做調整。現在我的症狀得到了改善，我也找到了我問題食物們，這是一個很長遠但是很有收穫的旅程。
我跟許多的朋友聊天，有很多人其實都跟我一樣飽受消化系統不協調之苦，有時候不知道為什麼就會拉肚子，便秘，肚子痛或是胃脹氣，因此我想要開始一個三十天的無蒜去洋蔥飲食挑戰。大部分的人都不知道什麼是低Fodmap飲食，簡單的來說，Fodmap是指四種糖類。
F－Fermentable (可發酵的) ：一群不易被消化的碳水化合物，在腸道中發酵產生氣體。
O－Oligosaccharides（寡糖／果聚糖及半乳糖寡糖）：小麥、大蒜、洋蔥和豆類等。
D－ Disaccharides（雙糖／乳糖）：牛奶、優酪乳、起司和冰淇淋等。
M－Monosaccharides（單糖／果糖）：蜂蜜、蘋果、梨和玉米糖漿等。
P－Polyols（多元醇／山梨糖醇和木糖醇）：蘋果、酪梨，白色花椰菜和某些菇類等。
這四類的食物無法在小腸內被吸收，因此會進入大腸，一旦被大腸內的細菌發酵就會產生氣體而這些氣體會讓人腹脹，肚子痛。每個人對這些食物的反應都不太相同，這些食物大部分的時間會造成我的腹痛隨之而來的是便秘。
在胃痛之初，我的家庭醫師有告訴我，試試看先把大蒜洋蔥排除在飲食外，然而由於大蒜洋蔥是亞洲食物裡面的必需品，去掉大蒜洋蔥是超級難的挑戰。我一開始掙扎很久才達到這個目標。因次我想要開啟一個三十天無蒜去洋蔥飲食挑戰，希望跟消化系統有問題的人一起做這個挑戰，讓他們知道也是有人跟他們是一樣的，他們並不孤單，一起接受這個挑戰，可以互相扶持．走得遠，走得久。在這個挑戰裏，我想要做出60道沒有包含大蒜和洋蔥的食物。希望讓想要嘗試調整飲食而達到改善消化系統的人一個開始。
我不是醫生也不是營養師，我只是分享我的經驗，所以這些食譜是適合我不會讓我產生不適的食譜，我只是希望可以藉由我的經驗來幫助需要幫助人，讓他們有個開始。如果你有任何的醫療問題請一定要去詢問你的醫生喔！
Braised Ground Pork Over Rice
Lu Rou Fan
Ingredients:
Ground pork…….……………450 g
Chicken drumstick…………….200 g
Dried shiitake mushrooms….25 g (https://amzn.to/3vtND4D)
Minced ginger………..………20 g
Anises…………………………3 g (https://amzn.to/3IiMdS8)
Cinnamon stick………………1 g
Bay leaves…………………..2 leaves
Sugar…………………………15 g
Soy sauce……………………1/2 cup
Water….………………………2 cup
Rice wine……………………..1/8 cup (https://amzn.to/3WFx1Td)
Instructions:
1. Sear the chicken until golden brown and put aside.
2. Soak mushroom in the water and cut them into small pieces.
3. Heat oil in a pan. Add mushroom and minced ginger until fragrant.
4. Add ground pork and stir for 3 mins.
5. Add chicken and stir for another 3 mins.
6. Add soy sauce, rice wine, sugar, water, cinnamon, bay leaves and anises. Cook until a boil and turn to low heat to simmer for 20 mins.
7. Boil the veggies for 2 mins.
滷肉飯
材料：
絞肉……………….…….450 公克
雞腿肉……………………200 公克
香菇……………………….25 公克
薑………………………20 公克
八角……………………3 公克
肉桂……………………1 公克
月桂葉………………….2 枚
糖……………………….15 公克
醬油…………………….1/2 杯
水….……………………2 杯
料理酒………………….1/8 杯
作法：
1. 將雞肉的表面煎一下，一直到焦黃，放旁邊備用。
2. 鍋子放油，加入香菇和薑末爆香兩分鐘。
3. 加入絞肉，炒三分鐘。
4. 加入雞肉，再炒三分鐘。
5. 加入醬油，料理酒，糖，水，肉桂，八角和月桂葉，煮到滾後轉小火滾20分鐘。
6.青菜燙兩分鐘。
Kimchi Fried Rice
Ingredients:
Ground meat………….……..220 g
Soy Sauce …………………..1 tbsp
Sugar………………………….1/2 tsp
Minced ginger………………..2 g
Peas…………………………..100 g
Corn…………………………..100 g
Kimchi………………….……..200 g
Rice.………………….……….800 g
Instructions:
1. Heat some oil in a pan and add the minced meat. Stir-fry for 1 minute.
2. Add ginger, soy sauce, and sugar, and stir-fry for 3 minutes.
3. Add beans and corn, and stir-fry for 3 minutes.
4. Add pickled vegetables and stir-fry for 1 minute.
5. Add rice and stir-fry for 5 minutes.
泡菜炒飯
材料：
絞肉……………………..220 公克
醬油……………………..1 大匙
糖………………………..1/2 小匙
薑末……………………..2 公克
豆子……………………..100 公克
玉米……………………..100 公克
泡菜……………………..200 公克
白飯.…………………….800 公克
作法：
1. 鍋子加油，加入絞肉炒一鐘，加入薑，醬油和糖再炒三分鐘．
2. 加入豆子和玉米，炒三分鐘．
3. 加入泡菜炒一分鐘．
4.加入白飯，炒五分鐘．
三十天無蒜去蔥低Fodmap低腹敏挑戰 第三天
2 low fodmap recipes for 30 days
一天兩餐三十天的低fodmap食譜
This is a 30 days challenge to cook without garlic and onion. I hope this challenge can be a kickstarter for people who want to start a low fodmap diet but don’t know where to begin. Cooking without garlic and onion can be really challenging because both give food a fragrant aroma. Without garlic and onion, food could be plain and boring. However, that can be solved with a little bit of creativities and a little bit of adventure. I came up with this challenge. 2 meals a day for 30 days. The recipes all have no garlic and onion in the ingredients but all are still very delicious. I hope these recipes can help many people like me who suffer digestive system problems.
這是一個三十天無蒜去蔥的飲食挑戰。希望這個挑戰可以讓想要嘗試低Fodmap飲食的人有一個開端。沒有大蒜和洋蔥的料理是很困難的，因為大蒜和洋蔥有個獨特的香味，讓食物更美味。沒有了他們，食物可能很平淡很無趣。然而，這是可以想辦法解決的。只是需要一些創造想像力和一點點冒險的精神。我因此發起了這個挑戰。一天兩餐，維持三十天沒有大蒜和洋蔥的料理。這些食譜都沒有大蒜和洋蔥卻都還是很美味。很希望這些食譜可以幫助到跟我一樣有消化系統困擾的人。
Meatballs and Greens Vermicelli Soup
Ingredients：
Green leaves……..……….….300 g
Chinese Chives…………………15 g
Glass Vermicelli ……………….70 g (https://amzn.to/3WQAkH3)
Minced Ginger…………………4 g
Cilantro………………………….20 g
Ground pork…………………..450 g
Rice wine………………………1 tbsp (https://amzn.to/3I63Swc)
Soy sauce…….……….………2 tbsp
Sugar……………………..……4 g
Tapioca flour…..……………..1 tbsp
White pepper…….…..……….1/8 tp
Dry shrimp………………………10 g (https://amzn.to/3GjQ3ZM)
Water……………………………1400 ml
Instructions:
1、Soak vermicelli in warm water. After it is softened, cut it into pieces。Wash and chop the bok choy, cilantro, and chinese chives into small pieces, grind the ginger into a paste, and wash and prepare the dry shrimps.
2. Mix together the ground pork, cilantro, rice wine, soy sauce, ginger paste, sugar, tapioca flour, and white pepper until well combined.
3. In a soup pot, heat a small amount of oil and stir-fry the shrimp and chinese chives until fragrant. Add water to the pot and bring to a boil. Use a ice cream scoop to carefully drop small meatballs into the soup and cook until done. Add the chopped greens and vermicelli to the soup and cook until they are tender. Serve hot.
汆丸子青菜粉絲湯
材料：
小白菜………………….….300 公克
韭菜………………………………..15 公克
粉絲………………………….70 公克
薑泥………………………..4 公克
香菜(芫荽)…………………20 公克
豬絞肉………………….….450 公克
米酒………………………..1 大匙
醬油………..……….……..2 大匙
糖……………………..……4 公克
太白粉…………………….1大匙
胡椒粉……………..………1/8 小匙
櫻花蝦乾(或蝦米)………..10 公克
水……..……………………..1400 毫升
作法：
1、粉絲溫水泡軟，切短ㄧ些。小白菜、香菜和韭菜洗淨切小段，薑磨成泥，櫻花蝦洗淨備用。
2、將豬絞肉、香菜末、米酒、醬油、薑泥、糖、太白粉、胡椒粉拌勻後，順時針稍稍攪打備用。
3、將湯鍋中放少許油，下蝦米和韭菜炒香，放入水煮沸，用冰淇淋勺將一個個小丸子放入湯中煮熟。
4、放入切段青菜及粉絲，煮熟即可。
Sesame Paste Cold Noodles
Ingredients:
Dry noodles…………………………..120 g (https://amzn.to/3jA3rzO)
Seasoning:
Sesame paste……………………….30 g (https://amzn.to/3FPREoE)
Minced ginger………………………..1 g
Mustard sauce……………………….25 g
Soy sauce……………………………..30 g
Mayonnaise……………………………50 g
Mirin……………………………………..30 g (https://amzn.to/3Wu5WCj)
Cold water……………………………..60 g
Apple cider vinegar………………….20 g
Toppings:
Yellow bell pepper…………………..50 g
Cucumber………………………………50 g
Red bell pepper………………………30 g
Peanuts…………………………………10 g
Instructions:
1. Mix all of the seasoning ingredients together until well combined.
2. Bring a pot of water to a boil and add the noodles. Cook the noodles until al dente, then remove from the water.
3. You can either soak the noodles in ice-cold water until they cool, or let them sit at room temperature until they are cool.
4. Place the drained noodles in a large bowl and add the toppings. Pour the sauce over the top and serve.
麻醬冷麵
材料：
乾麵……………………….120 公克
調味料：
芝麻醬………………………30 公克
薑…………………………..1 公克
芥末醬….…………………..25 公克
醬油 ……..………………….30 公克
美乃滋……………………..50 公克
味醂 ………………………30 公克
涼開水……………………60 公克
蘋果醋 …………………… 20 公克
配料：
黃甜椒…………………………..50 公克
小黃瓜…………………………..50 公克
紅蘿菠…………………………..30 公克
花生………………………………10 公克
作法：
1. 所有調味料混合攪打均勻。
2. 煮一鍋水滾沸後，放入麵，煮熟後立刻撈起。
3. 可以浸泡冰開水至冷卻或是拿出來放涼也可。
4. 麵瀝乾放入大碗中，放配料，再淋上醬汁，即可。
Korean Spicy Bean Sprout Side Dish
Ingredients:
Bean sprouts…………………………..450 g
Chinese Chives……………………….15 g
Seasoning:
Salt……………………………………….1 tsp
Minced ginger…………………………1 g
Korean chili flakes……………………1 tbsp (https://amzn.to/3YQ1Bv1)
Fish sauce………………………………2 tsp (https://amzn.to/3YMfQ41)
White sesame seeds…………………1 tsp
Sesame oil………………………………2 tsp (https://amzn.to/3VtTiCj)
Instructions:
1. Boil the bean sprouts for about 2 minutes, then remove from the water.
2. Mix together all of the seasoning ingredients.
3. Mix the seasoning with the bean sprouts until well combined.
韓式辣拌豆芽
材料：
豆芽菜…………………………..450 公克
韭菜……………………………..15 公克
調味料：
鹽…………………………………1 小匙
薑末……………………………..1 公克
韓式辣椒粉……………………1 大匙
魚露………………………………2 小匙
白芝麻…………………………..1 小匙
芝麻油…………………………..2 小匙
作法：
1. 將豆芽菜放入滾水中，煮兩分鐘撈起。
2. 將所有調味料的材料都拌勻．
3. 將調好的調味料跟豆芽混合均勻即可．
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