FIG ICE CREAM 無花果雪糕

FIG ICE CREAM
Wheat, gluten, corn, nightshade, soya, dairy, egg & nut free
Fresh figs have a quite short season, are horribly delicate and can go off very quickly – so here is the perfect way to use up the ones that got bruised or are already slightly past their best.

Ingredients -

4–5 fresh figs, depending on size
1–2 tbsp honey, depending on how sweet you like your figs
(you could also use maple syrup or agave syrup)
300ml soy cream

Instructions -
1. Top the figs, cut them up and purée them with the honey (or other sweetener) in a food processor. Stir in the cream and mix well.
2. Sweeten further if necessary.
3. Tip into an ice cream maker and churn freeze or, tip all into a bowl and put in the freezer. Take out and stir vigorously every 15 minutes until it is frozen but not rock hard.
Eat at once or store in the freezer but remember to transfer it from freezer to fridge at least half an hour before you want to eat it.

SERVES 6 – PER PORTION
97cals – 1g protein
7g total fat – 1.5g sat / 2g mono / 0.6g poly
8g carbohydrate of which 7g sugar
0.5g fibre – trace sodium / trace salt
13mg calcium

(Source: FoodsMatter)

TUNA WITH QUINOA AND YELLOW PEPPER 吞拿魚黃椒藜麥飯

TUNA WITH QUINOA AND YELLOW PEPPER

Wheat, gluten, corn, soya, dairy, egg & nut free
The quinoa has a lovely nutty texture that contrasts well with the denser tuna and the crispy raw pepper.

Ingredients -

6 tbsp olive oil
3 large cloves garlic, peeled and sliced thinly
2 heaped tsp ground cumin
250g quinoa – we used a red quinoa
1.2 litres wheat and gluten-free vegetable stock
2 large tuna steaks cut in matchsticks
juice 3 lemons
sea salt and freshly ground black pepper
1 medium yellow pepper, sliced thinly
Basil

Instructions -

1. Heat 3 tablespoons of the oil in a wide pan and very gently cook the garlic and the cumin until the garlic is softened and almost transparent.
2. Add the quinoa, stir round well then add the stock. Bring to the simmer and cook, uncovered for 15–20 minutes or until the quinoa is cooked and the liquid absorbed. Add more if you need to.
3. In a separate pan, heat the remaining oil till almost smoking.
4. Add the tuna matchsticks and cook very quickly to sear the outside without over cooking.
Tip the tuna into the quinoa and mix well in.
5. Season to taste with lemon juice, salt and pepper. Mix in half of the yellow pepper and scatter the rest over the dish along with the basil.
6. Serve at room temperature.

SERVES 6 – PER PORTION
338cals – 23g protein
16g total fat – 2.5g sat / 9.4g mono / 3g poly
27g carbohydrate of which 6g sugar
1.5g fibre – 158mg sodium / 0.4g salt
46mg calcium
GOOD SOURCE OF: Vitamin B2, B6, B12, C, selenium & iron.

CHILLED CARROT SOUP WITH NORI 凍甘筍湯配紫菜

CHILLED CARROT SOUP WITH NORI

Wheat, gluten, corn, soya, nightshade, dairy, egg & nut free

An unusual and amazingly healthy chilled soup for a summer evening – with a real whiff of the sea!!

Ingredients -

2 medium onions

750g young carrots

1.8 litres gluten and wheat free vegetable stock

15 leaves dried nori (or other dried Japanese seaweed

if you cannot get nori)

sea salt and freshly ground black pepper

Instructions -

Peel and slice the onions roughly. Trim and scrape the

carrot and cut in thick slices.

Put both in a pan with the stock, bring to the boil and

simmer, covered, for 25–30 minutes or until the carrots

are soft.

Purée in a food processor then return to the pan or a bowl.

With scissors cut the nori into very thin strips and stir into

the soup while it is still warm.

Season to taste with salt and pepper then chill.

Before serving, adjust seasoning again as it may need a little

more when chilled.

SERVES 6 – PER PORTION

70cals – 2.7g protein

1g total fat – 0.1g sat / 0g mono / 0g poly

13g carbohydrate of which 11g sugar

5g fibre – 208mg sodium / 0.5g salt

54mg calcium

GOOD SOURCE OF: Vitamin A & B6

(Source: FoodsMatter)

Gluten Intolerance 穀膠過敏

1. What is Gluten?

Gluten is a protein found in cereals of wheat, rye, barley and oats.

2. Who should be on a gluten free diet?

Celiac disease is caused by an inability to digest food containing gluten. This reaction causes destruction of the villi in the small intestine, with resulting malabsorption of nutrients. A person with celiac disease must avoid gluten food.

3. What are the symptoms of celiac disease?

Symptoms of celiac disease can range from the classic features, such as diarrhea, weight loss, and malnutrition, to latent symptoms such as isolated nutrient deficiencies but no gastrointestinal symptoms. In children, the symptoms may include:

* Failure to thrive
* Paleness
* Querulousness, irritability
* Inability to concentrate
* Wasted buttocks
* Pot belly with or without painful bloating
* Pale, malodorous, bulky stools
* Requent, foamy diarrhea
You should always consult your doctor who can confirm if you have such disease.

4. What kind of wheat should I avoid in a gluten free diet?

Kumat, spelt, bulgar, durum and conscous, breads, cakes, cereals.

5. What kind of food can fit a gluten free diet?

Rice, buckwheat, corn, peas , legumes, potato, soya, tapioca , sago, arrowroot, flour made from the above ingredients, dried beans, lean meats, chicken, fish, eggs, nuts, foods rich in Vitamin C such as fruits and vegetables.

However, be careful about the seasonings and the sauces. It must be not be cooked with normal seasoning but those which are wheat and gluten free, e.g. wheat and gluten free soy sauce.

6. For packaged food, how can I distinguish if they are gluten free?

All approved gluten free package food must have this information indicated in the nutrition facts panel.

1. 什麼是穀膠

穀膠是小麥、黑麥，燕麥和大麥中含有的一種蛋白質。

2. 哪些人應該食用不含穀膠的食物?

穀膠過敏症的人必須避免食用穀膠的食物。穀膠過敏症是由於含有穀膠的食物在胃裏無法消化。穀膠過敏症會造成腸胃不適, 影響養分被吸收。

3. 穀膠過敏症有哪些症狀?

穀膠過敏症特徵的範圍包括一些明顯的特點, 譬如腹瀉, 體重下降, 營養不良, 一些潛在症狀如某類營養不足。 患有穀膠過敏症的兒童的症狀包括:

* 發育停滯
* 臉色蒼白
* 情緒波動
* 精神無法集中
* 腹部脹痛
* 排泄物產生刺鼻難聞的惡臭味
* 泄瀉, 泡沫似的腹瀉
如懷疑孩子有此毛病，請首先諮詢醫生，以確認是否有這種疾病。

4. 在選擇不含谷膠食物時，應該避免哪類的穀物?

Kumat, 斯佩耳特小麥, bulgar, 硬粒小麥和蒸粗麥, 麵包, 蛋糕, 等用麥穀物造的食物。

5. 有哪些食物是不含穀膠食物?

米, 蕎麥, 玉米, 豌豆, 豆類, 土豆, 大豆, 珍珠粉, 西米, 葛粉,由上述成份做成的麵粉, 幹豆, 瘦肉, 雞, 魚, 蛋, 堅果, 含豐富維生素C的食物例如水果和蔬菜。.

但是, 注意調味料和調味汁，不要使用一般的調味料，改用不含穀膠的調味料。例如不含麥子和穀膠的醬油。

6. 如何區分包裝食品是否區含有穀膠?

所有獲認可不含穀膠的包裝食物都一定會在營養含量欄目標明。

Low Fats 低脂

Low Fats

1. What kind of fats should I limit in my diet?

Saturated facts and trans fatty acids (hydrogenated fat). High intakes may increase the risk of heart disease, diabetes and obesity.

2. What kinds of food contain high level of saturated facts?

Diary products such as whole milk, butter, cheese. Meat, such as beef, lamb, pork, animal fats. Margarine, though some people consider it as an alternative to butter, should be avoided.

3. Are there any fats which are good?

Some fats are good fats - essential fatty acids ( EFAs ). These are omega 3 and omega 6 fatty acids. EPA and DHA in omega 3 are vital for brain and eye development. Cod liver oil and flaxseed oil are good source of EPA and DHA . Seed/nut oil blend is a good source of Omega 6. Moreover, olive oil ( extra virgin cold pressed ) helps lower the risk of heart disease and is a time proven health giving food. Coconut oil is a good source of fats. About 50% of fats in coconut is lauric acid which gets converted into a highly potent anti-viral, anti-bacterial, and anti-fungal substance, called monolaurin. Lauric acid is also one of the natural ingredients of human breast milk, protecting babies from infections. However, we need to look for virgin coconut oil, meaning that has not been hydrogenated. The process of hydrogenation to lengthen the shelf life destroys valuable nutrients, and resulted in fats being converted into trans fats, which cause heart problems.

4. How to limit absorb of fats in my diet?

* The best way is to eat home-made meals because you can control the amount of oil for cooking
* You can choose meat without fats or only with little fat and cut away the fatty parts before you cook.
* Eat fish and chicken instead of beef or pork.
* For chicken, do not eat the skin.
* Steam or boil the food instead of fry or deep-fry.
* Use only small amount of vegetable oil when cooking.
* For seasoning, use sugar, vinegar, onion spring, ginger, garlic.
* Snacks such as cakes, biscuits, nuts contain high level of fats and thus should avoid.

1. 在我吃的食物中哪種油脂應該限制？

飽和成分和轉脂肪酸(氫化脂肪)。 吸取過多這些油脂可能會引發心臟病,糖尿病和肥胖病。

2. 哪些食物包含了高飽和成分？

乳製品如全脂牛奶，黃油，芝士。肉類如牛肉，羊肉，豬肉，動物脂肪。可以代替黃油的人造黃油，也應該儘量避免食用。

3. 那些脂肪是有益的嗎？

必需脂肪酸（EFAs）是有益的脂肪 。 這些是OMEGA-3和OMEGA-6脂肪酸。 OMEGA-3脂肪酸中的EPA 和DHA對人腦和眼睛發展起至關重要的作用。 EPA 和DHA主要來自鱈魚肝油和亞麻籽油，而OMEGA-6主要來自混合植物油。橄欖油(初榨冷壓)是可以幫助降低心臟病病發的健康食物。 椰子油是油脂的一個主要來源。 大約50% 油脂在椰子裏會轉換成一高度有力抗病毒的十二(烷)酸物質。是人奶的當中一個天然成分, 能避免嬰孩感染疾病。 但是, 我們需要尋找未被氫化的的椰子油。 氫化後雖可加長保質期，但是卻破壞了它原來珍貴的營養成分, 長期食用更可能會導致心臟問題。

4. 在飲食中，怎麼限制油脂吸收？

* 最好的方式是自己在家做飯，因為這樣能控制油的使用量
* 最好選購沒有油脂的肉或切掉肥膩的部分。
* 用魚和雞代替牛肉或豬肉。
* 吃雞不要吃雞皮。
* 蒸或煮沸代替油炸或油煎。
* 做飯時只用一小量的菜油。
* 調味料, 可用糖, 醋, 蔥, 薑, 大蒜。
* 要避免吃高油脂含量的零食如蛋糕, 餅乾, 堅果。

Low sugar (Glyceamic Index) 低糖

1. What is GI?

GI (Glyceamic Index) is a measure of the rate of blood glucose response to intake of a carbohydrate containing food. Carbohydrates that break down quickly during digestion have a high GI factor. Carbohydrates that break down slowly, release glucose gradually into the blood have low GI.

2. What is the problem of taking high GI food?

It stimulates greater insulin release by the pancreas. High insulin levels increases the risk of diabetes, carduivascular disease, and hypertension. Therefore, not just people who have diabetes need low GI food. It is always a healthy living style to take low GI food.

3. What kind of foods is low GI?

Grainy breads, pasta, oats, barley, legumes, fresh fruits, sweet potato, corn, low fat milk and yoghurt. For meat, choose low fat meat. For sugar, choose raw (unrefined) sugar instead of synthetic sugars.

4. What kind of foods is high GI?

Food containing high animal fat such as fat meat, food which are fried in butter or with creamy sauce, oily food, sweet foods containing high sugar level such as biscuits, cookies, candies, soft drink.

5. If I have diabetes, what do I need in my diet apart from avoiding high GI food?

You have to include low GI food in your diet. You also have to use foods which are low fats, high fiber, and anti-oxidant. Apart from this, exercise daily and follow your doctor's advice.

1. 什麼是GI（血糖指數） ?

GI (血糖指數) 是測量血液中的葡萄糖濃度的增加速度與攝取食物中的碳水化合物的關係的指數。 高血糖指數的人溶解碳水化合物較快，低血糖指數的人溶解碳水化合物較慢。

2. 食用高GI 食物會引起哪些問題?

它刺激胰島腺分泌大量的胰島素。 胰島素的增加會引起糖尿病, 心血管疾病, 和高血壓的疾病的風險。 所以, 糖尿病病人需要食用低GI 的食物。 食用低GI 食物是健康生活方式。


3. 哪些食物是低GI?

穀類麵包, 麵食, 燕麥, 大麥, 豆類, 新鮮水果, 番薯, 玉米, 低脂牛奶和酸奶。 如果是肉類的話應選擇瘦肉。糖就應該選擇未加工過的(未精製的) 糖代替白糖。

4. 哪些食物是高GI?

含有高動物性脂肪的食物譬如肥肉, 用黃油煎炸的食物，奶油製成的食物，調味汁做的食物, 油膩的食物, 含有高糖份的餅乾, 曲奇餅, 糖果, 軟性飲料等甜食。

5. 如果我有糖尿病, 除了要避免吃高的GI 食物，在飲食方面還需要注意些什麼嗎? ?

您的飲食必須是低GI的。 您要吃一些低油脂, 高纖維, 並且抗氧化的食物。 除此之外, 每天堅持做運動和聽從您的醫生的建議也十分重要。

Low salt 低鹽

1. How much salt do I need everyday?

On average, an adult needs only 2000-3000mg of sodium everyday, which is almost equal to 1-1.5 teaspoon of salt. Natural food already contains the sodium we need and thus seasoning must be as little as possible if we want to keep a low salt diet.

2. What kinds of food contain high sodium?

Processed meat, such as beacon, luncheon meat, ham, sausages, canned corn beef, deep fired chicken, etc. all contain more than 10 times sodium than fresh meat. So always choose fresh meat instead of processed meat can surely help to reduce the sodium intake. Processed food, such as pickles, salt-fish, salt-egg, which are very common in Chinese menu should be avoided as well.

Sodium contained in common seasoning is also high. E.g. one teaspoon of salt contains 2325 sodium, which is equal to almost the daily average intake of an adult. Other seasoning, such as MSG, soy source, oyster sauce also contains high level of sodium.

Snacks such as biscuits, instant noodle, potato chips etc. all contain high level of sodium. Very often, these kinds of snacks also contain high level of sugar and thus should be avoided.

3. How can I limit the sodium absorbed in my diet?

The best way is to eat homemade food instead of processed or those from restaurants.

If you need to buy processed food, read the food label and nutrient panel carefully to choose low-salt food or snacks.

1. 每天需要攝入多少鹽份？

成人平均每天需要攝入的鈉是2000-3000mg , 大約是相等於1-1.5 茶匙鹽。 天然食物已經包含我們需要的鈉，如果想保持低鹽飲食的話，在烹調時應儘量少放調料。

2. 哪些食物的含鈉量高?

經加工的肉, 譬如醃肉, 午餐肉, 火腿, 香腸, 罐裝玉米牛肉, 烤雞等。 這些食物的納含量是新鮮肉的10倍。選擇食用新鮮的肉類代替被處理過的肉能幫助減少鈉的攝入。在中國菜中，經加工的食物, 譬如醃漬物, 鹹魚, 鹹蛋,，是非常普遍含鈉量高的食物，所以應該儘量避免食用。

鈉在一般調味料的含量是很高的。例如， 一個茶匙鹽包含2325 鈉, 幾乎等於成人的每日平均所需量。 其他調味料, 譬如MSG, 醬油, 蠔油的鈉含量也很高。

餅乾, 速食麵, 薯片等零食的鈉含量也很高，更通常含有高糖，因此應該避免吃。

3. 怎樣在飲食中限制鈉的吸收?

最佳的方式是在家自己做飯吃代替上餐館吃飯和吃加工的食物。

如果要買加工食物, 請先仔細地閱讀食物標籤和營養成分，儘量選擇低鹽份的食物或零食 。