茹素20多年，
常有人問我喜歡何種素菜。
其實不外乎就是豆類、菇類、
海藻類、瓜類、蕃茄、蔬菜⋯
尤其一朵朵結實飽滿的西蘭花(青花菜）
增添不少美感，也豐盛了我日常簡單的素食。
西蘭花有極大的營養價值 ：
維他命C含量超過檸檬，
提升身體的抵抗力。
含有豐富的蘿蔔硫素和類胡蘿蔔素，
能有效清除體內自由基。
富含葉黃素與玉米黃素
（ 天然類胡蘿蔔素抗氧化劑，
是組成視網膜黃斑部的重要成分，
能有效吸收有害藍光、中和自由基，
並能延緩年齡相關的視力退化。
黃斑部病變（AMD）及白內障的風險。
也有助於降低血液中的壞膽固醇。）
熱量低，富含蛋白質與非水溶性膳食纖維，
飽足感強（有利管理體重）
清洗後再用鹽水泡一下
（去除污染物質）
以蒸的烹飪方式可保留較多營養。
如果用水煮則不超過2分鐘以免營養流失。
感恩素食給予我們的營養與美味。
I have been a vegetarian
for more than 20 years.
People often ask me what kind of
vegetarian food I like.
In fact, it's nothing more than beans, mushrooms, seaweed, melons, tomato, vegetables...
Especially the cecoli -
increase the beauty,
also enriches my daily simple vegetarian food.
Broccoli has great nutritional value :
The content of vitamin C exceeds lemon,
improve the body's resistance.
It is rich in radiophine and carotenoids, which can effectively remove free radicals
in the body.
Rich in lutein and zeaxanthin
( natural carotenoid antioxidants,
which are important components
that make up the macular part of the retina, can effectively absorb harmful blue light, neutralise free radicals, and delay age-related vision degradation.
The risk of macular lesions (AMD)
and cataracts. ）
It also helps to reduce bad cholesterol
in the blood.
Low in calories, rich in protein
and non-water-soluble dietary fibre,
which makes us feel full.
( It is beneficial to manage weight ）
After cleaning, soak it in salt water
(remove pollutants)
Steaming cooking can retain more nutrition.
If we boil it with water,
it should not exceed 2 minutes to avoid loss of nutrients.
I'm so grateful to have healthy and delicious vegetarian food.
