yearshappy 发表于 10-10-2017 16:39:00

午餐 (easy and healthy lunch box ideas)

本帖最后由 yearshappy 于 11-10-2017 14:19 编辑







Roasted root vegetables
Ingredients

[*]sweet potatoes, potatoes, parsnips, carrots, brussel sprouts
[*]rosemary, pepper, salt, virgin olive oil (soy source, breadcrumbs)
Directions

[*]pre-heat oven 250
[*]chop all ingrediants and coate all with spices in a bowl, alternatively add soy source and breadcrumbs
[*]lay the vegetables on a foil sheet, oven 200 for 20 minutes

除去叶类菜，几乎所有其他的蔬菜都可以放烤盘摆好避免叠加（用锡纸）加上自己喜欢的调料（尽量干调料）烤箱180-200度以上20分钟左右

yearshappy 发表于 10-10-2017 17:41:11

本帖最后由 yearshappy 于 13-10-2017 13:24 编辑



steam dumpling filling wrapped with blanched cabbage/lectuce, chilli&garlic source

baked meat & vegetables tots
Ingredients



[*]dumpling fillings (chicken, leaf veggtables, cheese, eggs, breadcrumbs)
Directions:

[*]bake for 10-15 minutes at 180-200


平日做饺子的馅，最好绿叶菜（焯水后尽量去水在和肉馅混拌）， 也可加一个鸡蛋一起拌馅，或者加点奶酪碎，整形后粘面包碎，入烤箱180-200度10-15分钟



yearshappy 发表于 10-10-2017 18:08:55

本帖最后由 yearshappy 于 11-10-2017 12:18 编辑



[*]battered chicken breast & grilled capsicum
[*]egg & nori rolls
[*]lettuce & blanched spinach with soy source

生菜叶垫底，其他叶菜去水随意搭配些，大青椒切条加调料煎去水
肉类随意做
打好的鸡蛋入锅成型后立即铺上海苔片迅速卷起，再出锅分切成断儿

kevin妈妈 发表于 11-10-2017 07:40:44

全英文的啊？如果有中文就好了:)

yearshappy 发表于 11-10-2017 11:59:58

本帖最后由 yearshappy 于 11-10-2017 14:24 编辑


yearshappy 发表于 11-10-2017 12:59:23

本帖最后由 yearshappy 于 12-10-2017 18:23 编辑




rolled oats, (honey), dark chocolate+coconut oil=heat it up
take it out 2 or 3 times, roughly 20 min done

oven 200 for 10-15min
1 package of almonds into pan 1 + 1 package of walnuts into the smaller pan = 2 jars
200 rolled oats - pan 2

sssddw 发表于 11-10-2017 19:03:34

:):):):)

yearshappy 发表于 12-10-2017 17:05:44

本帖最后由 yearshappy 于 19-11-2017 10:52 编辑

鸡蛋炒韭菜：很多韭菜先入锅炒软加入仅一个鸡蛋摊开即可
红薯叶炒洋葱粒（1：1）： 洋葱甜味薯叶濡软

包菜丝和粉条炒

受启发 http://www.freeoz.org/ibbs/forum ... 4&page=1#pid6157982
包菜，胡萝卜切细丝，红薯粉条，
最重要蒜和黑豆豆豉


摊薄饼
2鸡蛋，韭菜菜叶部分碎切，一勺自发面，白胡椒



苦瓜炒蛋
苦瓜盐腌3分钟后凉水冲洗以减少苦味
先炒苦瓜片最后加蛋液（含红辣椒加色）成型


圆形双面烙： 100% 烫面，400 再300回400， 水要多面才软，成品皮软
饺子水煎烙底： 70%汤面，先400定低型，300熟陷，加水蒸；清洗保持国内无焦碎，成品干净色清



yearshappy 发表于 12-10-2017 17:20:57

本帖最后由 yearshappy 于 12-10-2017 18:22 编辑

http://www.freeoz.org/ibbs/thread-1287938-1-1.html虾仁，豆腐香菇胡萝卜（大青椒？西兰花？），

UVWOZ 发表于 13-10-2017 22:02:56

琳琅满目
:good:good:good

yearshappy 发表于 14-10-2017 10:31:36

sssddw 发表于 11-10-2017 20:03


@sssddw @UVWOZ :) 分享一下你们的午餐建议？

yearshappy 发表于 14-10-2017 22:09:42

本帖最后由 yearshappy 于 18-10-2017 14:25 编辑


Can't keep up with the luscious spinch. consumed in soup (tomato/spinch/eggs), fried veggies (cabagge/spinch/sweetpotato noodles), salad.
blanched, add sesames, sesame oil, soy source, garlic source, shallot


steam tofu and vegetables topped with egg/starch
1)mashed firm tofu mixed with black funuse/mung bean nooles/ carrots/shallots, corn starch, egg white
2)oil spray the container before place the mixture into it, press it firmly, steam
3)top it with egg yolk/starch
4)slice, serve with dip source (soy source/fish source)

yearshappy 发表于 3-11-2017 10:39:00

本帖最后由 yearshappy 于 3-11-2017 11:42 编辑



chatti (Indian cuisine)

1) fry garlic and onion strips to brownish
2) add curry leaves, lentils, peas etc.
3) chopped green beans on high heat (you don't want simmer it or it'd lose its colour)
4) coconut chips, chilli powder



Mercimek Kofte (red lentils mixture, Istanbul street food dish)
1) cook lentils to soft porriage like
2) add chilli flakes & tomato source/pasta
3) fine bulgur
4) get the lentils mixture out of the wok, adding lots of fresh pasley, shallot, corrandar
5) add pickled red onions wrapped with lettuce

语之玫瑰 发表于 7-11-2017 15:57:30

谢谢分享，确实每天折腾这换样式...晚上头等大事是想好明天吃啥
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