長青通訊 第三十五期 EHVA Newsletter No. 35

服 務 及 工 作 項 目	服務人次	義工人次	義工時數
長青身體調養班	26	11	42
公共教育與宣導	3600	50	400

^{石大夫談養生}      高血壓〈四〉

(1)走路：

平常走路一小時，慢走散步較適合體衰或年老的長輩〈逛商圈，東張西望並不列入考慮〉。主要的目的在於有氧運動，心跳和呼吸以平緩為主。

(2)按摩：

  手部按摩

• 腕關節上二吋，臂面〈背面〉的外關穴和臂內 〈腹面〉的內關穴是按摩的重點穴位。手法宜以中指壓住穴位，左旋60次再右旋60次即可。
• 捏拔八風區〈手上四風〉，本區位於手指與手指間，關節基部交接區，宜以大拇指和食指頭，先捏緊交接地帶，再用力往外拔，每一區捏拔十次到二十次。
• 刺激井穴區〈手上共有六區〉〈參考圖示〉：
  • 少商區：大姆指，距指甲約0.1寸處〈內側〉。
  • 商陽區：食指，距指甲約0.1寸處〈內側〉。
  • 少衝區：小指，距指甲約0.1寸處〈內側〉。
  • 少澤區：小指，距指甲約0.1寸處〈外側〉。
  • 中衝區：中指，距指甲約0.1寸處〈內側〉。
  • 關衝區：無名指，距指甲約0.1寸處〈外側〉。
  方法：用鈍牙籤頭壓住井穴區，每區一分鐘。

  足部按摩

• 踝關節上三吋的側外背面的懸鍾穴 和側內腹面的三陰交穴；方法同上，以中指壓住穴位，左旋60次再右旋60次即可。
• 捏拔八風區〈腳上四風，找法及捏拔方法同上〉。
• 刺激井穴區〈腳上共有六區〉〈參考圖示〉：
  
  • 大敦區：足大趾外側距趾甲約0.1寸處。
  • 隱白區：足大趾內側距趾甲約0.1寸處。
  • 厲兌區：足二趾外側距趾甲約0.1寸處。
  • 至陰區：足小趾外側距趾甲約0.1寸處。
  • 湧泉區：足心陷中，屈足卷趾，當足二、三蹠骨間凹陷區處。
  • 竅陰區：足四趾外側距趾甲約0.1寸處。
  方法：用鈍牙籤頭壓住井穴區，每區一分鐘。

(3)導引運動

• 甩手微蹲式
  • 式一：人站立，兩腳與肩同寬，膝微蹲下，腳趾微叩地〈腳重心在腳趾〉，雙肩、手臂自然下垂。
  • 式二：做出前後甩手的動作，共計300下。
  • 註：本法的重點在腕關節前後擺動為主，如能配合指關節屈伸，效果更佳。
• 甩手下蹲式
  • 式一：人站立，兩腳與肩同寬，膝微蹲 下，腳趾微叩地。
  • 式二：雙手舉至胸前，掌心朝下。兩手前後自然甩動，保持輕鬆，不可刻意用力。甩到第五下時，膝下蹲至大腿與小腿呈90度後〈此時腳的重心在 腳跟位置〉，再重複第一下運動…，共計300下。
  • 註：本法的重點在利用肩關節的前後擺動，達到引氣下指端、趾端的作用。

(4)鬆解螺旋運動〈Helix〉

• 式一：
  • 端坐椅子，肩下垂，手掌心置於膝蓋，微握緊。
  • 低頭，轉頭朝左，儘量做到頭與左肩平行程度，停一分鐘。
  • 低頭，轉頭朝右，儘量做到頭與右肩平行程度，停一分鐘。
  • 頭平視正前方，轉頭朝左，儘量做到頭與左肩平行程度，停一分鐘。
  • 頭平視正前方，轉頭朝右，儘量做到頭與右肩平行程度，停一分鐘。
  • 抬頭，轉頭朝左，儘量做到頭與左肩平行程度，停一分鐘。
  • 抬頭，轉頭朝右，儘量做到頭與右肩平行程度，停一分鐘。
• 式二：
  • 人採馬步站樁式，兩腳儘量分開。手掌置於膝蓋內側，手儘量往外張開，將頭低下。
  • 而後轉頭往左邊，眼睛從手臂與大腿形成的空圈往身後看〈最好是在身體正後方劃一條中線〉，目光至少要看到身後的中線，保持此動作一分鐘。
  • 再轉頭往右看，方法同上，如此來往共五次。
  • 對於剛開始練習的人而言，可能看不到中線，多練習幾次即可。如果能看到中線， 甚至超過中線，效果更佳。
  • 這個方法同時可以當作腰柱側彎的自我檢查，因為側彎者很困難看到中線，透過左視、右視，是很容易從實踐中找到自己的側彎方向的。

經常將這些材料針對個人的需要，選擇泡茶或添加作湯是有效的。此外，攝取菸鹼酸〈Niacin, Vitamin B3〉也有助於末稍循環的改善。♁〈待續〉

Functional Foods that Calm Emotion and Improve Cognition (2)

Translated by Parkson Wong

(Chinese version 『寧神、益智方劑食療說〈二〉』by Dr. Hung-Ying Shih)

Gastrodia rhizome (Tian ma 天麻)

Each year, during public examination times, various claims that gastrodia can help improve test scores fly high. Is there any validity to these claims? Experiments done by the China Medical College's Research Institute have shown that gastrodia (tian ma天麻) can improve cognitive abilities and remedy study and memory disabilities. Besides the cognitive benefits, gastrodia can also delay the onset or slow the progress of Alzheimer disease and other aging related neuro-disorders. So, what is gastrodia? - a functional food or a medicine?

Gastrodia is a very unusual plant. It contains no chlorophylls and therefore is not green in color. Lacking chlorophyll, it cannot produce nutrients through photo-synthesis as most plants do. Moreover, Gastrodia has no roots; what's in the ground is a rhizome (tuber) that appears sealed shut from the soil environment. If so, how does it get nourishment and grow?

Gastrodia is entirely dependent on a soil fungus, Armellaria mellea, for its nutrition. This fungus can develop into the fruiting body commonly called "honey mushroom(蜜環菌)" While Armellaria destroys trees and potato crops, it does not appear to cause any harm to gastrodia; to the contrary, it feeds it. While it is evident that gastrodia benefits from being parasitized by Armellaria, it is unclear what benefit Armellaria gets from gastrodia.

The genus Gastrodia is found in warm climates, for example, in Madagascar, tropical Asia, Oceania, Japan, and China. It consists of just 20 species, five of which are found in China, the main one being Gastrodia elat (tian ma). The Chinese herb is produced in the YunNan, GuiZhou, Tibet, and Szechuan provinces (雲,貴,藏,川); the rhizome (tuber) is the part used.

Gastrodia was mentioned by Ge Hong (葛洪), a medical and Dao (道) writer, in his book BaoPu Zi (抱朴子) as Ding Feng Cao (定風草). NeiJing (內經) has stated that "wind (feng 風)" causes dizziness and its five element property belongs to the "wood"

system. Wind is a metaphor for speed, symbolizing diseases that can happen suddenly and progress very fast with no visible wounds. Traditional Chinese medicine classifies this type of illness as "wood" and says this type of illness belongs to the "liver system." The liver meridian starts from the toe and runs all the way to the head. When the liver "wind" ascends and does not descend or when the liver "fire" flares up, the face and ears will turn red, indicative of high brain pressure; most of the brain disorders are related to the liver meridian. "Ding Feng" means "to stabilize or calm the wind." That is why gastrodia can help prevent or release discomfort caused by "wind" such as dizziness, black eyes, headache, convulsions and spasms, numbness and paralysis; all of which are symptoms caused by brain blood vessels deterioration and stroke. Gastrodia is called "ding feng cao", that means it is an herb that can calm the wind. The fact that gastrodia benefits the cognitive function and can help slow down the onset of brain diseases caused by aging is supported by modern pharmaceutical researches.

What is a safe and effective way to use gastrodia? For use in medicine, gastrodia is often mixed together with other herbs in herbal formulas and in high dosages. These medicines should only be taken with professional advice. Toxicology study with laboratory animals has found that animals developed side effects such as weakness, lack of energy, lost of appetite, and weight loss after injections of over 1 gm. of extract per kg. of body weight. To use as a functional food or food supplement, it is safe when used alone and at low dosage. A dosage of less than 5 gm. a day, stopping for a week after a week of consumption is a good safe guideline. It is even safer if only taken once a week with dosage of 3.78 m. To prepare, simmer 3.78 gm of gastrodia with 5 lotusds seeds in water. Drink the tea as a good functional food for the cognitive function.

Ganoderma lucidum (Ling zhi 靈芝)

Ganoderma lucidum, whose literal translation from Chinese is miraculous mushroom, has many legends, probably because of the word miraculous in its name. It was said that ganoderma lucidum grew in really high mountains and cliffs that were difficult to get to. It is true that ganoderma lucidum is rare and hard to come by in nature, but the conditions to grow ganoderma lucidum are no different from the conditions used to grow ordinary mushrooms: a hot and humid environment. Other than our imagination, what is so miraculous about ganoderma lucidum?

Laboratory animal and cell researches have shown ganoderma lucidum to be effective in helping various functions and subsystems of our body: the central nervous system, automatic nervous system, respiratory system, cardiovascular system, hormone system; the metabolic process, liver and the detoxification process, the controlling of hypertension, the contraction of the intestine muscles and the uterus muscles, and the protection of our body from radiation. Clinical studies are still ongoing to establish qualitative and quantitative measures of effectiveness.

There are more than 300 different types of ganoderma lucidum in record. Traditional Chinese medicine has recorded the green, white, yellow, red, black, and multi-colored variants. Out of all these, the red variants and the purple variants have the most documented effectiveness in clinical records. Recent research found that the spore of the mushroom is the most effective part of the ganoderma lucidum. The mushroom body itself is difficult to use and it takes a long time to extract the useful ingredients from it. It is also difficult to control the concentration and standardize on the dosage. The active ingredients extracted and isolated from ganoderma spores are: ganoderma polysaccharides, ganoderic acid, lucidenic acid, ganoderma acid, and ganodosterone oleic acid.

According to the Pictorial Guide to Chinese Medical Plants (中國藥植圖鑑), ganoderma lucidum can help relieve neurasthenia, insomnia and digestive disorders. BenCaoGangMu (本草綱目) says ganoderma lucidum heals weakness and fatigue; other traditional Chinese medicine classics record ganoderma lucidum as useful in treating respiratory diseases such as bronchitis, coughing and whizzing.

So what is the relationship between ganoderma lucidum and calming emotions and improving cognitive functions? Modern lifestyles are very busy and stressful. Neurasthenia, insomnia, lack of concentration, and lost of memory can result from stress and thinking too hard when the brain is not provided with adequate rest. What's happened is that we lose our ability to handle stress. The normal reaction to stress is "fight or flight." Stress become problematic when one cannot win the fight and cannot flee; causing both physical and mental fatigue. The most effective means to combat stress is to improve and enhance one's immune system. This is what's miraculous about ganoderma lucidum. From clinical studies, ganoderma lucidum helps the body adjust to the pressure situations and enhance the immune system.

According to traditional Chinese medicine classics, the property of ganoderma lucidum is neutral and the taste, sweet. In reality, it tastes bitter, and has only a very slight taste of sweetness. Most people will add sugar to sweeten it, not knowing that sugar is actually harmful to neurasthenia patients. The best way to prepare ganoderma lucidum is to simmer the spores or the mushroom in water. Since it is not easy to extract the active ingredients from ganoderma lucidum, we recommend simmering it with water for at least five to six hours. After that, turn up the heat to reduce the liquid for easier storage. You can dilute it with water again before use. Each time consume quantity equivalent to about 3.78 gm of ganoderma lucidum. ♁

健康新知精選

生活方式與健康

林溫裕 摘譯自 Consumer Reports On Health, Volume 18, No. 8, August 2006

加州Kaiser醫院負責患者教育與健康的主任Dr. David Sobel說： “走進現代的超級市場， 您在三分鐘之內所看到各種高熱量、高油脂的食品要比我們祖先一輩子所看到的都多。“

大量的速食與不耗體力的娛樂所造成的不健康生活方式， 衍生出各種慢性病。 Brigham Young 大學生活方式醫學教授Steve Aldana博士說： “我們的健康醫療系統還不如說是疾病治療系統。” 因其著重在治療而非預防。結果是：雖然治療方式不斷擴充，美國慢性病患日增。 從1997年至2004年，第二型糖尿病患增加百分之五十，心臟病率也在上升。 主要是由於二次大戰後出生兒的老化，不過35歲以下死於突發性心臟病的人數也增加很多。 照目前趨勢來看， 當今兒童可能是近代史中第一次平均壽命比父母要短的一代。

美國人必須認真檢討生活習慣，才有可能扭轉趨勢。 根據美國營養協會2005年三月期刊中的一項研究：持續六星期的健康飲食並每天運動30分鐘，使170位中老年人大大降低得心臟病、 糖尿病、及癌症的風險。

許多研究指出： 對患者而言，改善生活方式所得的效果不亞於服藥―對第二型糖尿病患： 減輕體重、多運動；對高血壓患者： 採用防止高血壓食療法〈DASH, Dietary Approaches to Stop Hypertension〉；膽固醇高者： 攝取有益心臟的食品―其降血糖 、降血壓、 降膽固醇功效與藥效不相上下。

健康的生活方式比任何藥物或醫療更能預防疾病、 殘障、早逝。以下問題將幫助您回想一天中所攝取的飲食及所參與的活動，藉此尋求增進健康的生活習慣。

1. 您能走多遠仍覺得精神很好？
   為控制體重，預防疾病，每星期五次，每次三十分鐘走路的溫和運動是最基本的要求。走後應該覺得更有精力而非疲憊或酸痛，如果增加運動時間及強度則更能減輕體重，減少得病。研究指出每星期五次、每次四十五分鐘，做運動量較大的運動可以降低得乳癌、大腸癌、或其他癌症的風險。但是運動過度反而會暫時損害身體的免疫功能，因此運動不要太過激烈，也不要時間過長而使得身體不適。分段式短時間的運動─每次十分鐘的走路，走三次，效果也不錯。
2. 在白天會感到昏昏欲睡嗎？
   下午時段短時間地感到體力不足是正常的，但若是常常覺得睏或疲倦，則很可能是睡眠時間不夠。睡眠不足〈少於七、八小時〉除了會影響人的思考、反應、及情緒；也是交通事故、疾病的主要原因。
   如果睡眠充足，而白天仍然感到疲倦，則必須請教醫生；可能是因為藥物副作用或健康出問題，譬如Sleep apnea，一種容易引起心臟病發作及中風的呼吸失調症。在燈光充足的地方工作、出去走走、或乾脆睡個午覺，短短的十五、二十分鐘的身心放鬆，就可以提高整個下午的工作效率。
3. 您是否不太友善或態度消極？
   對預防心臟病發作及中風而言，除了正確的飲食與適度的運動，保持健康情緒也非常重要。快樂、樂觀、友善的人有較強的免疫力，也比較不會因慢性病而早逝。
   如何培養開朗的心胸？
   〈1〉將心念專注於美好的回憶，〈2〉參與您喜歡的活動，〈3〉每天積極地與自己的心靈溝通，看清事物浮沉，如果您的負面情緒影響到日常生活的運作，就必須請教專業人士。
4. 腰圍有多粗？
   以腰圍而言，女士超過35吋，男士超過40吋就屬過重。腰圍尺寸應該要少於身高的一半，腰圍大小比體重指數〈Body Mass Index〉更能預測身體健康狀況，因為堆積在肚子的油脂比在臀部的具危險性。
   肥胖不僅與糖尿病或心臟病有密切關係，而且可能是僅次於吸煙的致癌因素。一項針對900,000成人的調查發現：約14%男癌症患者，20%女癌症患者有肥胖症。哈佛大學2005年的分析指出只要減輕5到20磅即可降低10%的得癌率。
5. 膽固醇如何？
   一般人每五年應該做一次詳細的血脂檢驗，包括好膽固醇〈HDL〉、壞膽固醇〈LDL〉及三酸甘油脂。有心臟病或糖尿病傾向者，更要常檢查。 預防勝於治療，不要等到症狀出現才求醫。需要健康檢查資訊者，可向負責保健研究及品質的政府機構〈800-358-9295〉索取免費小冊子“Check list for Your Next Checkup", " Pocket Guide to Good Health for Adults"。
6. 晚餐主要是肉類及麵食嗎？
   控制體重的要點在於份量的限制。晚餐的肉量應該是三盎司左右，麵量為一杯，其他的就該是蔬菜水果。您可以從美國農業部〈USDA〉的網站得到一些有關食品種類及份量的建議。
7. 今天是否吃了全榖類？
   最新的USDA食物金字塔建議，您所攝取的榖物至少一半必須是全榖類。精製榖物缺乏富纖維素、營養素的胚芽及糠。全榖物可以降低得心臟病、第二型糖尿病、某些癌症的危險性，也有助於體重的控制。
8. 吃不同顏色蔬果了嗎？
   所攝取的蔬果顏色愈多愈好，各種顏色〈紅、橙、黃、綠、紫、白〉的蔬菜水果含不同而重要的植物性營養素群,可以抗氧化及抵抗疾病。每天攝取5-12份蔬果，就有足夠的纖維素、營養素幫助體重的控制，進而減少中風、心臟病、第二型糖尿病、某些癌症、腎結石、及骨質流失的危險性。
9. 上星期吃魚了嗎？
   一般人每星期吃兩小份魚以取得2公克omega-3脂肪酸，研究指出omega-3脂肪酸可減少心臟病發作的危險性。美國心臟協會建議心臟病患每天 攝取1公克omega-3脂肪酸。選擇富含omega-3脂肪酸，而含汞量較低的魚─鮭魚〈野生的污染 較少〉，沙丁魚、鱒魚、及白鱒、亞麻仁子也含有omega-3脂肪酸。
10. 今天看了多少電視？
    看電視時間低於兩小時者比超過者要健康。看電視不但使人黏在座位上懶得運動，而且很多有關食物的廣告，讓人感到飢餓；看電視超過兩小時者，零嘴及晚餐都吃得較多，因此也容易超重。
11. 上星期是否做了您認為有意義的事？
    如果沒有，請考慮學點東西，兼個您所喜歡的工作或當義工。一味工作而無娛樂是很沒趣的，但只是休息放鬆、無所事事也同樣無聊。專家認為一般人的身體容易衰退，除非他們覺得在智力上有挑戰性，與人有聯繫，最重要的是要覺得自己有用，可以幫助別人。

　

健康新知精選

變性油脂〈Trans Fat〉

呂錞銀摘譯自Consumer Reports on Health, Oct. 2005

自2006年1月1日起，美國食品藥物管理局〈FDA〉規定所有食品標示必須列出變性油脂的含量。新的研究發現：變性油脂會增加身體發炎的危險性。發炎是身體免疫系統對感染或受傷的反應，過度或長期性的發炎會損害動脈及其他結構， 容易引起心臟及其他種病症。

哈佛大學的研究指出：用於烘烤及速食的變性油脂〈氫化過的植物油〉會增加健康者的發炎指數〈indicators of systemic inflammation〉。在最近的美國臨床營養期刊中，同一組研究員發現對心臟衰弱的人，變性油脂會使其發炎情況惡化。其他的研究顯示變性油脂可能比飽和性油脂還糟：此兩種油脂都會使壞膽固醇〈LDL cholesterol〉增高，但變性油脂還會降低好的膽固醇〈HDL cholesterol〉。

營養專家建議每天變性油脂及飽和油脂的總量不要超過所有卡路里的十分之一。〈以每天2000大卡為例， 不要超過22公克〉。根據哈佛大學的研究：對心臟衰弱的人而言， 避免攝取變性油脂是非常重要的。如果食物標示尚未列出變性油脂的含量，若成份中含氫化油脂， 就表示該物含變性油脂。

譯者附註：零加零不等於零， 如果食品中，每份〈each serving〉的變性油脂低於0.5公克，美國食品藥物管理局〈FDA〉 准許標示以零計。消費者要仔細察看成份是否含氫化油脂。也有很多廠商以飽和油脂取代變性油脂，而強調"零變性油脂"。不要以為不含變性油脂就可以放心食用。而是要看變性油脂、飽和油脂及膽固醇三者。變性油脂多存於油炸物、甜甜圈、糕點、加工食品〈速食麵、冷凍食物、餅乾、馬鈴薯片、玉米片等〉。 (有關變性油脂訊息可查看FDA 網站)

　

– 長青素食譜		家常豆腐
材 料；	豆腐 〈Regular〉		1盒〈14盎司〉	紅椒		¼
	新鮮香菇		1 朵	薑末		1 湯匙
	Brown/cremini蘑菇		5 朵〈中〉	橄欖油		2 茶匙+1茶匙
	香菜		9 枝
調 味 料:	A：1.工研黑醋		2 湯匙	2. 水		2 湯匙
	3.醬油		½茶匙	4. 糖		¼ 茶匙
	工研黑醋		1½ 湯匙	水		½ 湯匙
	麻油		⅛ 茶匙
做 法：	將豆腐置於電鍋蒸約五分鐘，取出去水。沖涼，切成 約 ½ 吋厚，1¾ 吋x 1 吋方塊。待涼，再去水，備用。 材料洗淨。薑切末，紅椒，新鮮香菇切小丁，蘑菇去蒂切薄片。香菜切碎。 鍋內放2茶匙橄欖油，用中火煎豆腐至兩面微黃。將豆腐盛至盤中。 鍋中加入1茶匙油，用中火炒香薑末。加入香菇丁，紅椒丁，炒兩下。加入調味料A及煎過的豆腐，小心地上下翻動豆腐，使豆腐入味。快收汁前，加入蘑菇，1½ 湯匙黑醋及½湯匙水，炒拌1-2分鐘。熄火。加入香菜末，炒拌均勻，洒上一點麻油，即可盛盤。

– EHVA Recipe		Garnished Tofu
Ingredients:	Tofu (regular)		1 box (14 oz)	Red pepper	¼
	Fresh shitake mushroom		1	Chopped ginger	1 Tbsp
	Brown/cremini mushroom		5	Olive oil	2 tsp +1tsp
	Cilantro (or Italian parsley)		9 sprigs
Seasoning:	A: 1. Chinese black vinegar		2 Tbsp	2. Water	2 Tbsp
	3. Soy sauce		½ tsp	4. Sugar	¼ tsp
	Chinese black vinegar		1 ½ Tbsp	Water	½ Tbsp
	Sesame oil		⅛ tsp(optional)
Procedure:	Steam tofu for 5 minutes. Drain and discard the water. Cut tofu into 1¾ in x 1 in cubes (about ½ Inch thick). Let it cool, drain again. Set aside. Wash all ingredients. Chop ginger, cilantro (or Italian parsley) finely. Dice shitake mushroom and red pepper. Cut the end of cremini mushroom's stem off and slice the remaining. Add 2 tsp of olive oil in a wok, with medium heat, stir fry steamed tofu gently until slightly yellow on both sides. Place tofu in a plate, set aside. Add 1 tsp of olive oil in the wok, stir fry ginger until fragrant. Add shitake mushroom and red pepper. Stir fry a little. Add mixture of seasoning A, tofu, simmer under medium heat. Gently turn tofu pieces so that they could absorb the flavor on both sides. When the sauce is almost gone, add cremini mushroom, 1 ½ Tbsp of black vinegar and ½ Tbsp of water. Stir fry until the mushroom just becomes tender. Turn off heat. Add cilantro (or Italian parsley), mix evenly. Sprinkle sesame oil. Ready to serve.

長青素食譜		燕麥葡萄糕
材 料：	酸牛奶〈buttermilk〉		1¼杯	鹽	½ 茶匙
	燕麥片		½ 杯	糖	½ 杯
	麵粉		1½ 杯	奶油〈unsalted butter〉	½ 杯
	肉桂粉		1茶匙	蛋	2 個
	薑粉		1茶匙	葡萄乾	½ 杯
	發酵粉〈baking powder〉		1茶匙	蘇打〈baking soda〉	1茶匙
做 法：	將燕麥片、 酸牛奶置於大碗，攪拌均勻， 擱置三十分鐘。 烤箱加熱至華氏350度， 中型烤盤抹油，撒些麵粉。 將麵粉、肉桂粉、薑粉、 蘇打粉、發酵粉、鹽放在另一碗裏， 攪拌均勻。 在燕麥片、酸牛奶中， 加入糖、奶油、 蛋、葡萄乾，攪拌一下。 於上碗中，加入所有乾的材料，用攪拌器混合均勻。 將以上混合物平舖於烤盤，烤55-65 分鐘〈牙籤插入蛋糕中心時， 不會黏麵漿即可〉。 將烤盤取出，放置十分鐘後， 將蛋糕倒出，放在烤架〈wire rack〉上放涼。
份 量：	6人份
備 註：	食譜取自William-Sonoma's Cookbook

EHVA Recipe		Oatmeal-Raisin Bread
Ingredients:	Buttermilk		1¼ cup (10 oz)	Salt	½ tsp
	Regular uncooked oatmeal(rolled oats )		½ cup (2 oz)	Sugar	½ cup (4 oz)
	All purpose plain flour		1½ cup (6 oz)	Melted unsalted butter	½ cup (4 oz)
	Ground cinnamon		1 tsp	Eggs	2
	Ground ginner		1 tsp	Raisins	½ cup (3 oz)
	Baking powder		1 tsp	Baking soda	1 tsp
Procedure:	In a large bowl, stir the buttermilk and oatmeal. Let stand for 30 minutes. Preheat oven to 350 F. Grease and flour a medium (8 ½ inch) loaf pan. In a small bowl, stir together the flour, cinnamon, ginger, baking soda, baking powder and salt. Set aside. Add sugar, butter, eggs and raisins to the oatmeal mixture and beat until blended. Add the combined dry ingredients and beat just until blended. Spread evenly in the prepared pan. Bake until a toothpick inserted in the center of the loaf comes out clean, about 55-65 minutes. Cool in the pan for 10 minutes. Put the bread on a wire rack to cool completely.
Servings:	Make one medium loaf
Notes:	From Williams-Sonoma's Cookbook

– 長青素食譜			海帶絲煮雞豆
材 料：	海帶絲〈泡濕〉			1盎司		雞豆〈煮好的chickpea〉	5盎司
	紅蘿蔔 四季豆			1/5 根 2盎司		洋蔥 醬油	½ 個 1湯匙
	素高湯			2 杯
做 法：	海帶絲洗淨後去水，洋蔥 〈去外皮〉、紅蘿蔔〈皮刷淨〉，切成細絲。四季豆去頭尾及兩旁粗絲，斜切四、五段。 鍋內置高湯，煮沸後，轉中火。加入海帶絲、洋蔥絲、紅蘿蔔絲、及雞豆，煮至變軟。 加入醬油、四季豆，再燜煮1分鐘，即可。
份 量：	4人份
備 註：	海帶絲可買現成的或用乾昆布泡水後切絲。昆布水可為素高湯成份。 雞豆做法: 乾的雞豆浸水十二小時後，瀝乾。加足量的水煮至軟。若買罐裝雞豆，必須買成分只有雞豆和水者〈無添加劑〉。
EHVA Recipe		Seaweed with Garbanzo Bean
Ingredients:	Seaweed(kelp shreds) Carrot String bean Vegetable stock			1 oz 1/5 pc 2 oz 2 cups	Cooked garbanzo bean (chickpea) Onion Soy sauce		5 oz ½ pc 1 Tbsp
Procedure:	Rinse kelp shreds; drain; set aside. Peel onion, scrub carrot, and remove ends of string beans. Wash onion and carrot; shred to matchstick sizes. Cut each string bean diagonally into 4-5 pieces. Bring vegetable stock into a boil; add kelp shreds, onion and carrot. Cook until they become tender. Add soy sauce and string beans. Simmer for another minute. Ready to serve.
Servings:	4 persons
Notes:	Wet Kelp shreds (seaweed) are available in the market. If dried kelp is used, rinse and soak kelp until soft. Shred kelp into matchstick sizes. Save the kelp water as part of vegetable stock. Preparation for cooked garbanzo bean: Soak dried garbanzo bean in water for 12 hours; drain. Cook soaked garbanzo bean in enough water until soft. If canned garbanzo bean is used, make sure to select one without any additive.

– 長青素食譜		蕃茄花椰菜
材 料：	小蕃茄		6盎司	花椰菜		12 盎司
	橄欖油		1湯匙	鹽		¼ 茶匙
準 備：	花椰菜洗淨，順其花朵切開。在沸水中川燙1分鐘，瀝乾備用。 小蕃茄洗淨，切對半。
做 法：	鍋中放1湯匙橄欖油，小蕃茄，用中大火炒1分鐘。 轉中火，加花椰菜，炒拌1分鐘，熄火，加鹽，炒拌均勻，即可。
份 量:	4 人份
備 註:	蕃茄與花椰菜一起煮時，營養價值有加成作用。

– EHVA Recipe		Broccoli with Cherry Tomato
Ingredients:	Cherry tomato Olive oil		6 oz 1 Tbsp	Broccoli spears Salt	12 oz ¼ tsp
Preparation:	Wash broccoli spears, cut into bite size. Blanch in boiling water for 1 minute. Drain and set aside. Wash cherry tomatoes, cut each into halves.
Procedure:	Add 1 Tbsp of olive oil, cherry tomatoes in a wok. Stir fry for 1 minute with medium high heat. Turn to medium heat. Add blanched broccoli spears in the wok; stir fry for another 1 minute.  Turn heat off. Add salt and mix evenly. Ready to serve.
Servings:	4 persons
Note:	There is a synergistic effect when broccoli is cooked with tomato.

秋季食療

　 秋高氣爽之際，朋友間常問：食療上該注意些什麼？在此，我們特別轉載第七期通訊的〈四季食療：秋季食療〉與大家分享。 秋天氣候乾燥，所謂秋高氣爽，表示空氣中的相對溼度降低，尤其在北美洲的某些地區，對於年紀大的長輩容易產生肺燥的現象，引發呼吸系統的毛病，食療的重點在於平補，以潤為主，避免太涼、太熱的食物。

• 〈芝麻、杏仁粥〉作法：取芝麻粉、杏仁粉各一湯匙量，長型糙米一杯，加水煮成稀飯。 作用：潤肺、益腎、通腸。
• 〈 銀耳、百合、玉竹粥〉作法：銀耳、百合、玉竹各一兩泡水，換水沖洗三次，長型糙米一杯，加水煮成稀飯。作用：潤肺、滋肺、除燥。
• 〈川貝粥〉作法：取西洋參半磅，加3-4杯水，煮4小時以上備用〈可用慢鍋〉。另取長型糙米?杯、生薏米?杯洗淨，內鍋水6杯、外鍋水1杯，用電鍋煮熟後燜一下，放涼後用榨汁機〈Juice Extractor〉或紗布袋將米漿分離出來。米漿加入川貝粉1茶匙、西洋參水1湯匙，放爐火上以小火慢慢攪勻煮滾〈最好煮到有甜味〉。作用：消痰潤肺、降火生津、利濕。

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