西蘭花（青花菜) - Broccoli

盈珍攝影 - Ying Chen Photography

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.