相宜食物做好菜pdf/txt下载_在线阅读全文

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内容简介

本书结合现代人追求绿色、健康、养生的饮食特点，以饮食营养搭配为中心，重点介绍了日常饮食中常见食物的营养价值、食用建议和相宜搭配等常识，一次性帮你彻底摆脱食物的搭配烦恼，真正实现“1 1>2”的营养法则。

作者简介

甘智荣中国烹饪大师，菜品鉴高级顾问，多次参与电视台美食类节目，《*厨师》第二季深圳赛区评委，荣获国际食品餐饮博览会大厨奖，荣获环球厨神国际挑战赛银奖，深圳饮食协会名厨委员会专家委员。从事烹饪工作多年，专业造诣深厚，精通粤、鲁、湘、赣、闽等诸多菜系美食的烹调，擅长冷热菜制作、食品雕刻、面点工艺，特别是对新派菜品的研发独具天赋，能将当前盛行的刀工技法、调味工艺及烹饪技法完美组合。被多家大型酒店聘任为策划师和技术顾问，担任多所大中专院校专业技术主任及烹饪讲师。多年来，培养专业人才成果显著，并长年开设家常菜家庭厨艺、食品雕刻、厨师进修等各类长短期培训及远程教学课程。

目　　录

目录Part 1 食物配对，营养1 1 ＞ 2揭开食物搭配的神秘面纱健康膳食黄金搭配法则食物加工处理和烹调宜忌没有坏食物，只有错搭配 ............ 002食物搭配有讲究 ......................... 002警惕传统观念的误导 ................... 003客观对待食物不宜 ...................... 003营养素科学搭配 ......................... 004合理的膳食搭配 ......................... 005根据自身状况选择相宜食物 ......... 007食物加工处理宜忌 ...................... 008食物烹调宜忌 ............................ 009Part 2 搭对五谷杂粮，滋补养生一步到位大米 ......................................... 012三豆粥 ......................................... 013桑葚粥 ......................................... 014鲜藕枸杞甜粥 ............................... 014红薯核桃饭 .................................. 015小米 ......................................... 016牛奶鸡蛋小米粥 ........................... 017小米黄豆粥 .................................. 018红枣桂圆小米粥 ........................... 018小米洋葱蒸排骨 ........................... 019糯米 ......................................... 020莲子糯米糕 .................................. 020芝麻糯米枣 .................................. 021玉米 ..........................................022鸡蛋玉米羹 .................................. 022松仁豌豆炒玉米 ........................... 023西蓝花玉米浓汤 ........................... 023燕麦 ......................................... 024桂圆麦片粥 .................................. 025薏米燕麦粥 .................................. 026南瓜糯米燕麦粥 ........................... 027薏米 ......................................... 028山楂薏米水 .................................. 028薏米绿豆百合粥 ........................... 029黄豆 ......................................... 030花生黄豆红枣羹 ........................... 031香菜拌黄豆 .................................. 032黄豆白菜炖粉丝 ........................... 032黄豆花生焖猪皮 ........................... 033红豆 ......................................... 034鸡内金红豆粥 ............................... 034红豆南瓜粥 .................................. 035绿豆 ......................................... 036南瓜绿豆汤 .................................. 036莲子百合绿豆甜汤 ........................ 037豆腐 ......................................... 038玉竹扒豆腐 .................................. 039上海青海米豆腐羹 ........................ 040豆腐紫菜鲫鱼汤 ........................... 041黑芝麻 ...................................... 042核桃黑芝麻枸杞豆浆 .................... 042冰糖芝麻糊 .................................. 043Part 3 百搭蔬菜菌菇，为健康锦上添花大白菜 ...................................... 046青椒炒白菜 .................................. 046白菜豆腐肉丸汤 ........................... 047包菜 ......................................... 048西红柿炒包菜 ............................... 048猪肉包菜卷 .................................. 049菠菜 ......................................... 050胡萝卜菠菜碎米粥 ........................ 050菠菜炒猪肝 .................................. 051芹菜 ......................................... 052核桃仁芹菜炒香干 ........................ 052西芹木耳炒虾仁 ........................... 053韭菜 ......................................... 054海蜇豆芽拌韭菜 ........................... 054猪血韭菜豆腐汤 ........................... 055西蓝花 ...................................... 056西蓝花胡萝卜粥 ........................... 056杏鲍菇扣西蓝花 ........................... 057莴笋 ......................................... 058珍珠莴笋炒白玉菇 ........................ 058莴笋平菇肉片 ............................... 059洋葱 ......................................... 060玉米拌洋葱 .................................. 060红酒焖洋葱 .................................. 061青椒 ......................................... 062苦瓜玉米粒 .................................. 062豆油清炒肉片 ............................... 063白萝卜 ...................................... 064淡菜萝卜豆腐汤 ........................... 064萝卜炖牛肉 .................................. 065胡萝卜 ...................................... 066胡萝卜丝蒸小米饭 ........................ 066胡萝卜丝拌香菜 ........................... 067黄瓜 ......................................... 068玉米黄瓜沙拉 ............................... 068黄瓜炒木耳 .................................. 069冬瓜 ......................................... 070莲子干贝煮冬瓜 ........................... 070花蟹冬瓜汤 .................................. 071苦瓜 ......................................... 072柴胡苦瓜瘦肉汤 ........................... 072苦瓜玉米蛋盅 ............................... 073丝瓜 ......................................... 074丝瓜鸡蛋汤 .................................. 074草菇丝瓜炒虾球 ........................... 075南瓜 ......................................... 076小米南瓜粥 .................................. 076南瓜炒牛肉 .................................. 077茄子 ......................................... 078黄豆焖茄丁 .................................. 078紫苏肉末蒸茄子 ........................... 079西红柿 ...................................... 080鸡蛋西红柿粥 ............................... 080红椒西红柿炒花菜 ........................ 081莲藕 ......................................... 082大米莲藕豆浆 ............................... 082清蒸莲藕丸子 ............................... 083山药 ......................................... 084彩椒山药炒玉米 ........................... 084红枣山药炖猪脚 ........................... 085芋头 ......................................... 086红枣芋头汤 .................................. 086圆椒炒芋头片 ............................... 087土豆 ......................................... 088黄瓜拌土豆丝 ............................... 088酱香腊肠土豆片 ........................... 089红薯 ......................................... 090拔丝红薯莲子 ............................... 090红薯蒸排骨 .................................. 091竹笋 ......................................... 092竹笋炒鸡丝 .................................. 092香菇笋丝烧鲳鱼 ........................... 093黑木耳 ...................................... 094黑木耳腐竹拌黄瓜 ........................ 094白菜木耳炒肉丝 ........................... 095香菇 ......................................... 096山药香菇鸡丝粥 ........................... 096干贝香菇蒸豆腐 ........................... 097金针菇 ...................................... 098金针白玉汤 .................................. 098干贝菌菇鸡汤 ............................... 099Part 4  巧配干鲜果品，“果”真营养美味苹果 ......................................... 102苹果香蕉豆浆 ............................... 102苹果雪梨银耳甜汤 ........................ 103梨 ............................................ 104百合马蹄梨豆浆 ........................... 104雪梨银耳牛奶 ............................... 105橙子 ......................................... 106清爽蜜橙汁 .................................. 106猕猴桃橙奶 .................................. 107西瓜 ......................................... 108藕丁西瓜粥 .................................. 108西瓜翠衣冬瓜汤 ........................... 109草莓 ......................................... 110草莓牛奶羹 .................................. 110香蕉草莓豆浆 ............................... 111香蕉 ......................................... 112香蕉燕麦粥 .................................. 112牛奶香蕉蒸蛋羹 ........................... 113葡萄 ......................................... 114葡萄豆浆 ...................................... 114火龙果葡萄泥 ............................... 115菠萝 ......................................... 116花菜菠萝稀粥 ............................... 116菠萝苦瓜鸡块汤 ........................... 117猕猴桃 ...................................... 118雪梨猕猴桃豆浆 ........................... 118猕猴桃香蕉汁 ............................... 119桃子 ......................................... 120桃子苹果汁 .................................. 120香蕉拌桃片 .................................. 121樱桃 ..........................................122樱桃鲜奶 ...................................... 122樱桃豆腐 ...................................... 123芒果 ......................................... 124芒果奶香西米露 ........................... 124芒果梨丝沙拉 ............................... 125山楂 ......................................... 126茯苓山楂炒肉丁 ........................... 126菠萝山楂鸡 .................................. 127石榴 ......................................... 128石榴银耳莲子羹 ........................... 128石榴火龙果盅 ............................... 129红枣 ......................................... 130红枣银耳炖鸡蛋 ........................... 130红枣白萝卜猪蹄汤 ........................ 131莲子 ......................................... 132百合莲子二豆饮 ........................... 132红薯莲子银耳汤 ........................... 133核桃 ......................................... 134薏米核桃粥 .................................. 134核桃黑芝麻酸奶 ........................... 135花生 ......................................... 136花生牛肉粥 .................................. 136花生眉豆煲猪蹄 ........................... 137杏仁 ......................................... 138川贝杏仁粥 .................................. 138胡萝卜大杏仁沙拉 ........................ 139板栗 ......................................... 140板栗煨白菜 .................................. 140栗子花生瘦肉汤 ........................... 141松仁 ......................................... 142莲子松仁玉米 ............................... 142松仁牛柳 ...................................... 143Part 5  配对肉禽蛋，诱惑舌尖好滋味猪肉 ......................................... 146芽菜肉末蒸豆腐 ........................... 147粉蒸茄子 ...................................... 148香菇肉末蒸鸭蛋 ........................... 149猪肝 ......................................... 150洋葱猪肝炒面 ............................... 150木耳三七猪肝汤 ........................... 151猪蹄 ......................................... 152茭白焖猪蹄 .................................. 153香菇炖猪蹄 .................................. 154板栗桂圆炖猪蹄 ........................... 155猪肚 ......................................... 156金针菇炒肚丝 ............................... 156莲子炖猪肚 .................................. 157牛肉 ......................................... 158小白菜洋葱牛肉粥 ........................ 159牛肉南瓜粥 .................................. 160清炖牛肉汤 .................................. 160牛肉莲子红枣汤 ........................... 161羊肉 ......................................... 162生姜羊肉粥 .................................. 163羊肉山药粥 .................................. 164香菜炒羊肉 .................................. 164菟丝子萝卜羊肉汤 ........................ 165兔肉 ......................................... 166葱香拌兔丝 .................................. 166红枣板栗焖兔肉 ........................... 167鸡肉 ......................................... 168木耳炒鸡片 .................................. 169栗子枸杞炒鸡翼 ........................... 170酸脆鸡柳 ...................................... 171乌鸡 ......................................... 172山药乌鸡粥 .................................. 172黑豆核桃乌鸡汤 ........................... 173鸭肉 ......................................... 174山药酱焖鸭 .................................. 174干贝冬瓜煲鸭汤 ........................... 175鸡蛋 ......................................... 176西葫芦炒鸡蛋 ............................... 177鸡蛋木耳粥 .................................. 178玉米苦瓜煎蛋饼 ........................... 178蛋丝拌韭菜 .................................. 179鹌鹑蛋 ...................................... 180韭菜炒鹌鹑蛋 ............................... 180豆腐蒸鹌鹑蛋 ............................... 181鸭蛋 ......................................... 182鸭蛋炒洋葱 .................................. 182生地鸭蛋炖肉 ............................... 183Part 6  配对海鲜水产，至“鲜”至美草鱼 ......................................... 186橘皮鱼片豆腐汤 ........................... 187鲢鱼 ......................................... 188清炖鲢鱼 ...................................... 189鲫鱼 ......................................... 190西红柿炖鲫鱼 ............................... 191鳝鱼 ......................................... 192茶树菇炒鳝丝 ............................... 192大蒜烧鳝段 .................................. 193带鱼 ......................................... 194芝麻带鱼 ...................................... 195鱿鱼 ......................................... 196拌鱿鱼丝 ...................................... 197甲鱼 ......................................... 198山药甲鱼汤 .................................. 198人参核桃甲鱼汤 ........................... 199虾 ............................................ 200韭菜花炒虾仁 ............................... 201螃蟹 ..........................................202美味酱爆蟹 .................................. 202螃蟹炖豆腐 .................................. 203蛤蜊 ......................................... 204豉汁蒸蛤蜊 .................................. 205海带 ......................................... 206莲藕海带烧肉 ............................... 206海带丝拌菠菜 ............................... 207Part 7  搭对调料饮品，品别样饮食智慧醋 ............................................ 210核桃姜醋 ...................................... 210老醋泡肉 ...................................... 211白糖 ..........................................212鸡蛋糖水 ...................................... 212红枣芋头 ...................................... 213洋葱拌西红柿 ............................... 213蜂蜜 ......................................... 214黄瓜蜂蜜豆浆 ............................... 214蜂蜜葡萄柚汁 ............................... 215蜂蜜蒸木耳 .................................. 215葱 ............................................ 216葱蜜奶 ......................................... 216酱爆大葱羊肉 ............................... 217姜 ............................................ 218陈皮姜汁玉米粥 ........................... 218酱香子姜 ...................................... 219蒜 .............................................220黄瓜蒜片 ...................................... 220蒜蓉蒸蛏子 .................................. 221牛奶 ..........................................222牛奶桂圆燕麦西米粥 .................... 222草莓西红柿奶昔 ........................... 223绿茶 ..........................................224柠檬蜂蜜绿茶 ............................... 224黄绿豆绿茶豆浆 ........................... 225可乐 ..........................................226可乐豆腐 ...................................... 226可乐猪蹄 ...................................... 227啤酒 ......................................... 228啤酒鸡翅 ...................................... 228啤酒蒸鸭 ...................................... 229酱烧啤酒鱼 .................................. 230

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