素食食譜：番茄炒豆干 Vegetarian/Vegan Recipe: Fried Tofu with Tomatoes

A dish which will can be in western-style and chinese-style of eating. Delicious with the natural tomato juices mix. The adults and kids will like this dish！

This is a simple dish to make with easy-to-find ingredients..and has all its nutrition value with add on flavor or color to the Tofu that makes it so attractive. It is a versatile dish, you can go with your white rice, porridge, noodle soup or even bread.

We all know vegetarians do not eat egg. So this is just a great replacement for egg. And tofu has all its nutrition value for you so it is a win-win meal !

Nutritional Value for Tofu: Has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and, depending on the coagulant used in manufacturing, may also be high in calcium and/or magnesium.

http://www.facebook.com/photo.php?fbid=268245429925808&set=a.104061769677509.8447.100002210596774&type=1&theater


4 Servings Preparation Time: ~20mins

Vegetarian Ingredient (Please use vegetarian ingredient with NO EGG):

* Firmed Tofu or known as bean curd (about 4 square blocks, clear excess water and may asborb water with clean napkins)

* 5 Tomatoes (Rinse clean and cut into cubes)

* Vegan Butter (I use Nuttelex brand non-dairy vegan butter purchase in Cold Storage Orchard, it might be available in certain stores in your country)

OR Olive oil.

Vegan butter will bring better taste.

Seasoning:

* Soy Sauce to taste

* Salt to taste

* Nutritional Yeast (about half small bowl, great stuff for vegetarian/vegan). This is a nice seasoning powder that can go along with your vegan cooking e.g pasta, salad ..etc

[Nutritional yeast] is widely use by Vegetarian/Vegan. It is a source of protein and vitamins, especially the B-complex vitamins (B1, B12 etc), and is a complete protein. You should be able to get this in most vegetarian shops.

http://en.wikipedia.org/wiki/Nutritional_yeast

* Turmeric Powder (besides as an add-on flavor, it will give nice  coloring effect). About 1 teaspoon, not too much as it influence the taste.
You may search on line for the health benefits of turmeric powder.

* G Powder or Mushroom Seasoning powder (optional for additional flavour, choose either one only) about 1 tablespoon.

Preparation:

For the Tofu
Seasoning：

Mash/crush the tofu using fork, then add a teaspoon of tumeric powder, about half small bowl of nutritional yeasts, little salt, soy sauce, G powder (optional) to taste.

Mix it evenly (without over-crushing the tofu). Set aside.

You may take a small spoonful to test the taste and adjust seasoning according to your own preference.

Frying ：

With medium heat, heat up the frying pan, add in olive oil or vegan butter (allow it to melt for vegan butter), then add in seasoned tofu and stir-fry moderately till it turns golden brown. It should take about 5 to 10 mins.

Set aside on a plate.

With medium heat, next on the same frying pan, add additonal oil or vegan butter, add in cut tomatoes and fried till soften and exude their juices. Add in fried tofu and stir-fry evenly for about 2 mins.

There you are ready to serve !

(Note: The reason for frying separately is to control the heat for individual ingredient)

Tips: Also note that you do not need to stir fry it all the time, you can allow tofu to sit in for few seconds to let it become golden brown before turning the tofu over.

There is no need to add water as the tomatoes will exude with their juices. However if you like it more watery you may choose to add water with more seasoning.

（四人份） 所需時間：~20分鐘或更少

這道菜肴可綜合中式和西式的吃法。不管大人或小孩都會愛吃。混合了自然番茄醬汁更美味。

這是一道簡單做的料理，材料簡單並且容易買到。讓豆干增添了色彩和調味后更加吸引人。 我們都知道吃素是不吃雞蛋的。所以這道佳肴也可以成功代替雞蛋。也是一個非常可多變通的料理，可以配粥、白飯、麵湯或麵包吃。何況豆干也有很多營養價值等著您，可說是一個必勝的佳肴！

豆腐的營養價值：具有低卡路里，相當大量的蛋白質，低脂肪。含高鐵質， 根據取決於製造中使用的促凝劑，也可含高鈣/或鎂。

http://www.facebook.com/photo.php?fbid=268247306592287&set=a.104061769677509.8447.100002210596774&type=1&theater

素食材料 （請用無蛋材料）：

* 豆干（４方塊，用水沖乾淨瀝幹多餘水份，可用乾淨的餐巾吸幹水份）

* 番茄（５粒，用水沖乾淨，切塊狀，可看圖片）

* 純素奶油（無奶 Nuttelex牌子，在新加坡COLD STORAGE ORCHARD 有販賣，但在您所在之処也可能有販賣，可看圖片作參考）

或用橄欖油即可

素食奶油會讓料理加分。

素食調味料：

*醬油 （適量）

* 鹽 （適量）

* 營養酵母粉 （大概半小碗，素食者好介紹，可在意大利面、沙拉等加以調味）

《營養酵母》被素食者廣泛使用。它是一種蛋白質和維生素，尤其是在複合維生素B（B1，B12 等）的來源，是一個完整的蛋白質。

這在一般的素食店應該有販賣。

http://www.loveveganworld.blogspot.sg/p/great-stuff-introduction-for-vegetarian.html

* 黃薑粉 （大概1茶匙, 除了增添口味也有調色作用，不可加多會影響味道）。
可在網路搜尋黃薑粉對身體的益處。

* G粉或蘑菇調味粉（大概1桌湯匙，可免，為增添口味-只選擇其中一樣）

做法：

豆干調味：

把豆干在碗裏用叉子壓碎。然後加一點黃薑粉 、營養酵母粉 （大概半小碗）、適量鹽、醬油和G粉（可免）調味。

攪拌均勻（但不可過於攪拌或過度壓得太碎）。

可按照個人口味測吃調味。

繙炒：

中火熱炒鍋，加橄欖油或純素奶油（如果用純素奶油要讓它溶化），加調味好的豆干繙炒。大概需5-10分鐘左右。開始變金黃色以後撈起備用。

在同樣炒鍋，中火，再加油或純素奶油，加切好的番茄繙炒。等到番茄變軟和出水後，加入炒好的豆干繙炒大概2分鐘即可完成了！請慢慢享用愛心素食餐吧！

注：不同的材料要不同的火候來控制所以要分開炒。

注意：在炒豆干的時候不要一直繙炒，可讓豆干停頓一下變成金黃色才繙過來。

完成了！

由於番茄會自流出醬汁所以沒有必要加水，但如果喜歡多水份的可以加點水和調味料。

Ingredient Shots / 材料圖片

純素奶油（無奶 Nuttelex牌子，在新加坡COLD STORAGE ORCHARD 有販賣，但在您所在之処也可能有販賣，可看圖片作參考）或用橄欖油即可　
素食奶油會讓料理加分。

Ｓｔｅｐｓ　步　驟

Recipe: Vegetarian Shirataki (Konjac) noodles salad / 食譜：素食蒟蒻麵條沙拉

Simple to make yet delightful refreshing dish ! Suggest to go along with a glass of cold Oolong tea to complete the meal !　

This is great diet cold dish to savor on especially hot weather !

Shirataki, the miracle diet noodle with zero calories, is made from a plant called konjac or yam, and is particularly good for those wanting to lose weight as it’s packed full of fibre and of course unbelievably low in calories. Shirataki noodles also help to control blood sugar levels, reducing sugar and carb cravings and therefore helping slimmers to maintain a controlled diet.

Used in a variety of traditional and modern dishes and adept at absorbing flavours, shirataki noodles have a chewy texture making them perfect for soups (e.g steamboat), salads or stir frys.

To ensure the ingredients are all vegetarian, I have bought this shirataki (konjac) in a vegetarian minimart.


Prepartion time: About 15 mins 

(1-2 servings, depending if you are taking it as side dish or main dish)

Simple vegetarian ingredient (Please use vegetarian ingredient with NO EGG):

* 1 packed of Shirataki Noodles (Konjac Noodles)

I bought this in knots. So I unknot it as I prefer to be in noodles

* Half Tomatoes (Slice) / 5 small Cherry Tomatoes (dice half each). Set aside in a bowl.

* Carrots (Appropriate amount, cut into shreds). Set aside in a bowl.

* Japanese Cucumber (Appropriate amount, cut into shreds). Set aside in a bowl.

You can feel free to include or add other ingredient: e.g fresh vegetables/vegetarian ham/vegetarian wakame (kelp bud)/vegetarian seaweed.

Soy Sauce Seasoning (Dressing):

* Soy sauce (4 tbs)

* Rice vinegar (4tbs)

* Sesame Oil (2 tbs)

* Brown Sugar (1 tbs, I use sugar molasses or muscovado sugar is also recommended)

* Lemon Juice Slice (Squeeze the juices in appropriate amount , filter with a strainer, optional)

* Fried Sesame Seeds (optional, as garnish)

* (optional, choose one only: may add *nutritional yeast or *vegetarian mushroom seasoning powder or *Vegetarian G powder for enhanced flavor to own taste)

Recommend to add one of these for better taste.

Note that as nutritional yeast has mild taste, it can be added together with vegetarian mushroom seasoning powder or vegetarian G Powder.

** Note that you can adjust the dressing proportion to suit your own taste. So do test and taste the dressing while adding the sauces.

Directions for dressing:

Mix and stir the dressing evenly in a bowl till the sugar melt.

Optional: For well-blend mixture, you may first warm the soy sauce, sugar, seasoning powder and nutritional yeast at low heat (stirring constantly) in a deep pan. Then dish up and blend in the rest of the seasoning ingredient.

~ I personally feel that when soy sauce and sugar are melt together under low heat, it makes the dressing taste better. But it is really optional.

Preparation:

For the Shirataki Noodles:

* Shirataki Noodles Pack come with a strong smell. Thus first drain the water in the pack, then soak noodles in a bowl of tap water, rinse with running water. Drain out excess water in the noodles. Set aside in a bowl.

(There is no need to cook this shirataki noodles).

Top the cut carrots, tomatoes, cucumbers onto the plate of rinsed noodles. Then add the dressing amount according to own preference.

Enjoy the healthy vegetarian/vegan meal !


準備時間：～１５分鐘　　　　

（１－２人份，根據當配菜或主菜來衡量）

簡單做，歡喜用餐的清爽菜肴。提議可以來一杯冷烏龍茶！

這一道低卡路里冷盤非常適合在炎熱的天氣享用！

蒟蒻，也俗稱俗稱「魔芋」，奇蹟的零卡路里的飲食麵條，是來自于一種植物。由於它是充滿纖維，並且低熱量，所以特別適合對於那些想減肥的人。蒟蒻麵條也有助於控制血糖水平，減少糖和碳水化合物的欲望，因此，能幫助控制飲食。

用於在各種傳統和現代菜餚，善於吸收調味，蒟蒻麵條吃起來很有嚼勁，適合煮湯（例如：火鍋），沙拉或拌炒。

爲了確保材料是純素，我在素食超市買了這個蒟蒻。


簡單素食材料（請用無蛋材料）：

＊蒟蒻麵條 （１包）
（我買的是蒟蒻卷，我把它鬆開變成麵條）。

＊半顆番茄（切片）／５顆小櫻桃番茄（各切一半），備用

＊紅蘿蔔（適量切絲，備用）

＊日本黃瓜（適量切絲，備用）

也可按照個人口味選擇添加其它材料如：新鮮蔬菜／素食火腿／素食紫菜／素食海帶（Ｗａｋａｍｅ）。

調味醬料：

＊　醬油（ ４桌湯匙 ）

＊　白米醋（４桌湯匙 ）

＊　麻油　（２桌湯匙 ）

＊　紅糖(1桌湯匙，我用的是紅糖蜜 或用Muscovado黑砂糖也很棒。）

＊　淩懞汁片（適量，用過濾器擠汁，可免）

＊　白炒芝麻粒（適量，可免）

＊（可免，只選一樣：可加適量 ＊营养酵母、＊素食香菇調味粉、＊素食G調味粉增添味道)。

建議還是要加其中一樣，可以增添口味。

由於營養酵母味道比較淡，可以選擇把它和素食香菇調味粉或素食G粉一起調味。

**注意：您可以按照自己的喜好調配醬料的份量。可以邊調醬料邊試味道。


醬料做法：

把混合的醬料攪拌均勻直到糖份融解。醬料分別調配好在碗裏，吃的時候按照自己的口味加，避免過量咸。

＊＊可免方式：爲了讓醬料能夠混合均勻，可以先把醬油、糖和調味粉利用小深鍋，開小火邊煮邊攪拌均勻。撈起來後再加其它醬料一起混合。

個人認爲醬油和糖一起小煮過，會比較香。不過這是可免方式。


準備方法　（蒟蒻麵條 ）：

蒟蒻本身帶有一種辛味。所以需要先把蒟蒻麵條包裝裏的水份瀝乾。然後加在一碗自來水。把麵條沖自來水，瀝乾水份，把麵擺在碗裏。（無需烹煮）。

把切好的番茄絲、黃瓜絲、紅蘿蔔絲擺放在麵條上。根據個人口味加適量調配好的醬料。吃之前，把麵條攪拌均勻。

請享用健康素食餐！

Ingredient Shots 材料照片

IHERB on line shopping: Vegan Snack and Vegan Necessities IHERB 網路購物： 純素（維根）食品或 純素日常用品

http://www.iherb.com

♡ Sharing of Vegan Lifestyle (With credit from Carol) ♡

~On line shopping~International Orders: Super Inexpensive Shipping!

Sometimes it is rare and costly to find VEGAN snack (e.g VEGAN chocolate and vegan necessities (with no animal ingredients) that are FREE from animal testings. May check this website out to shop for your vegan needs....

**Please note that not all products are vegetarian/vegan in this website.

♡ 分享純素食主義 （感恩Carol 提供資訊）♡

~網路購物~國際訂單：超級廉價優惠！

有時候要尋購[純素]食品（如純素巧克力）不容易或價錢偏高，而且不含動物材料或無動物測試的純素日常用品也很難找。在這個網路購物可以幫助您添購純素用品或零食。。。。

**請注意在這網路裏，並不是所有產品是素食或純素的。

                                      Vegan Chocolate (free from dairy) 
                           純素（維根）巧克力（不含牛奶或乳製品）

Vegetarian/Vegan Recipe: Fried Colorful Tofu and Mushroom 素食食譜：繽紛色彩炒豆干和蘑菇

This is a simple Chinese-style dish to make with easy-to-find ingredients..and has all its nutrition value with add on flavor or color to the Tofu that makes it so attractive. It is a versatile dish, you can go with your white rice, porridge or even bread.

We all know vegetarians do not eat egg. So this is just a great replacement for egg. And tofu has all its nutrition value for you so it is a win-win meal !

Nutritional Value for Tofu: Has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and, depending on the coagulant used in manufacturing, may also be high in calcium and/or magnesium.

http://www.facebook.com/photo.php?fbid=268245429925808&set=a.104061769677509.8447.100002210596774&type=1&theater


4 Servings Preparation Time: ~30mins or less

Vegetarian Ingredient (Please use vegetarian ingredient with NO EGG):

* Firmed Tofu or known as bean curd (about 3 square blocks, clear excess water and may asborb water with clean napkins)

* Little Carrots (Rinse clean, cut into thin shreds as seen in picture)


* Button Mushrooms (Rinse clean, cut into slices and set aside)


* 1 large red chilli (Rinse clean, cut into thin shreds as seen in picture)
Alternatively green bell pepper or red bell pepper can be used by cutting into shreds.


* Frozen Green Peas (little only, optional)


* Vegan Butter (I use Nuttelex brand non-dairy vegan butter purchase in Cold Storage Orchard, it might be available in certain stores in your country)

OR Olive oil.

Vegan Butter will bring better taste.

Seasoning:

* Soy Sauce to taste

* Salt to taste

* Nutritional Yeast (great stuff for vegetarian/vegan). This is a nice seasoning powder that can go along with your vegan cooking e.g pasta, salad ..etc

[Nutritional yeast] is widely use by Vegetarian/Vegan. It is a source of protein and vitamins, especially the B-complex vitamins (B1, B12 etc), and is a complete protein. You should be able to get this in most vegetarian shops.

http://en.wikipedia.org/wiki/Nutritional_yeast

* Turmeric Powder (besides as an add-on flavor, it will give nice coloring effect). About 1 teaspoon, not too much as it influence the taste.
You may search on line for the health benefits of turmeric powder.

* G Powder or Mushroom Seasoning powder (optional for additional flavour, choose either one only) about 1 teaspoon.

Preparation:

For the Tofu

Mash/crush the tofu using fork, then add pinch of tumeric powder, about half small bowl of nutritional yeasts, little salt, soy sauce, G powder (optional) to taste.

Mix it evenly (without over-crushing the tofu). Set aside

With medium heat, heat up the frying pan, add in olive oil or vegan butter (allow it to melt for vegan butter), then add in carrot shreds, about 2 mins later add in the cut button mushrooms and stir-fry it for about 3 mins, when done, pour into a bowl and set aside.

Next on the same frying pan, add additonal oil or vegan butter, add in seasoned tofu and stir-fry moderately, when it is turning golden brown, add the cooked button mushrooms and carrots that was made earlier and stir fry for about 3 mins. Then add in green peas follow by red chilli shreds and stir fry for about 3 mins.

(Note: The reason for frying separately is to control the heat for individual ingredient)

Tips: Also note that you do not need to stir fry it all the time, you can allow tofu to sit in for few seconds to let it become golden brown before turning the tofu over

You are ready to serve! Enjoy your hearty colorful vegetarian/vegan meal !


(四人份) 所需時間：~30分鐘或更少
這是一道簡單做的中式料理，材料簡單並且容易買到。讓豆干增添了色彩和調味后更加吸引人。 我們都知道吃素是不吃雞蛋的。所以這道佳肴也可以成功代替雞蛋。也是一個非常可多變通的料理，可以配粥、白飯或麵包吃。何況豆干也有很多營養價值等著您，可說是一個必勝的佳肴！

豆腐的營養價值：具有低卡路里，相當大量的蛋白質，低脂肪。含高鐵質， 根據取決於製造中使用的促凝劑，也可含高鈣/或鎂。

http://www.facebook.com/photo.php?fbid=268247306592287&set=a.104061769677509.8447.100002210596774&type=1&theater


素食材料 （請用無蛋材料）：

* 豆干（3 方塊，用水沖乾淨瀝幹多餘水份，可用乾淨的餐巾吸幹水份）

* 紅蘿蔔少許（用水沖乾淨，切絲，可看圖片）

* 蘑菇（用水沖乾淨，切片，可看圖片）

* 一條大紅辣椒 （用水沖乾淨，切絲，可看圖片）
可以用青椒或紅椒切絲取代。

* 冷凍青豆（少許，可免）

* 純素奶油（無奶 Nuttelex牌子，在新加坡COLD STORAGE ORCHARD 有販賣，但在您所在之処也可能有販賣，可看圖片作參考）

或用橄欖油即可

純素奶油有讓料理加分。

素食調味：

*醬油 （適量）

* 鹽 （適量）

* 營養酵母粉 （素食者好介紹，可在意大利面、沙拉等加以調味）

《營養酵母》被素食者廣泛使用。它是一種蛋白質和維生素，尤其是在複合維生素B（B1，B12 等）的來源，是一個完整的蛋白質。

這在一般的素食店應該有販賣。

http://www.loveveganworld.blogspot.sg/p/great-stuff-introduction-for-vegetarian.html

* 黃薑粉 （大概1茶匙, 除了增添口味也有調色作用，不可加多會影響味道）。
可在網路搜尋黃薑粉對身體的益處。

* G粉或蘑菇調味粉（大概1茶匙，可免，為增添口味-只選擇其中一樣）


做法：

豆干
把豆干在碗裏用叉子壓碎。然後加一點黃薑粉 、營養酵母粉 （大概半小碗）、適量鹽、醬油和G粉（可免）調味。

攪拌均勻（但不可過於攪拌或過度壓得太碎）。

中火熱炒鍋，加橄欖油或純素奶油（如果用純素奶油要讓它溶化），加切好的紅蘿蔔炒大概2分鐘，然後加切好的蘑菇繙炒大概3分鐘，好了後，倒入一個碗裏放在一旁。

在同樣的炒鍋，再加油或純素奶油，加調味好的豆干。開始變金黃色以後倒入之前炒好的紅蘿蔔和蘑菇繙炒大概3分鐘，然後接著加青豆和切好的紅辣椒繙炒大概3 分鐘。

注：不同的材料要不同的火候來控制所以要分開炒。

注意：在炒豆干的時候不要一直繙炒，可讓豆干停頓一下變成金黃色才繙過來。

完成了！請慢慢享用愛心素食餐吧！

Ingredient Shots / 材料照片

Also available in Nuttelex Original flavour (yellow packaging).也有原味的口味純素奶油（黃色包裝）

Use either Mushroom Seasoning or G powder (choose either one for seasoning)
香菇調味粉和G粉只需選擇其中一樣作調味。

Vegetarian Recipe: Fresh Avocado Salad on the GO (added with Great Stuff Nutritional Yeast) . 素食食譜：新鮮鳄梨沙拉 （加了好料營養酵母）

This is a simple "no-cook" western fresh dish to make..and has all its nutrition value.

Nutritional Value for Avocado: They are rich in B vitamins, as well as vitamin E and vitamin K.

Added with [nutritional yeast]. What is Nutritional Yeast? It is great stuff for Vegetarians/Vegans. It not only enhance flavour of your dish, it is a source of protein and vitamins, especially the B-complex vitamins (B1, B12 etc), and is a complete protein.
You should be able to get this in most vegetarian shops.

http://en.wikipedia.org/wiki/Nutritional_yeast

[Vitamin B12] is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is one of the eight B vitamins. It is normally involved in the metabolism of every cell of the human body.


2 Servings Preparation Time: ~15 mins

Vegetarian Ingredient (Please use vegetarian ingredient with NO EGG):

* Fresh Green Salad Vegetables (I use curly crispy lettuce as seen in pic)

Rinse clean, drain excess water and chopped.

* Cherry Tomatoes (Rinse clean)

* 2 Avocados (slice into half, take out the seed and peel off the skin simply by using hand)

Cut the Avocados as seen in picture.

Choosing Avocado Tips:

Avocado will be delicious when it is just ripe (not too ripe or unripe).

When unripe, skin color is normally green.

When it is ripe and ready to eat, skin color is normally in purplish black.

It will not be delicious when it is too ripe. In order to test it is just ripe for usage, press on the avocado, making sure it is soft enough to yield under your finger but not soft enough to leave a mark.

Best to purchase avocado while it is still unripe, leaving in the fridge and wait till it become ripe at the right stage as it is hard to find “just ripe” avocado in the supermarkets.


Seasoning:

* Olive Oil to taste

* Soy Sauce to taste

* Nutritional Yeast (great stuff for vegetarian/vegan). Complete protein.
Amount about 1/4 cup or up to own taste accordingly.


Preparation:

On a deep big bowl, add the clean green lettuce. Next add Olive oil, soy sauce and then follow by Nutritional Yeast. Mix the seasoning evenly. Then add cut avocados and mix lightly follow with cherry tomatoes and mix evenly again.

That's it, so simple, hassle-free and yet full of nutritions ! Serve !


（三人份） 所需時間：~15分鐘

這是一道簡單做的西式新鮮爽口佳肴。簡單做，不許烹調，卻含有豐富營養價值。

鳄梨營養價值: 它們含有豐富的B族維生素，以及維生素E和維生素K。

而且也加了[營養酵母]。什麽是營養酵母？它是素食者的好料介紹，不但能增添菜色的味道，它是一種蛋白質和維生素，尤其是在複合維生素B（B1，B12 等）的來源，是一個完整的蛋白質。 這在一般的素食齋料店應該都有販賣。

維生素B12是一種水溶性維生素，它的關鍵作用是能使大腦和神經系統正常運作，並形成血。它是8 B族維生素的之一。它通常是涉及在人體的每一個細胞的代謝。

素食材料 （請用無蛋材料）：

* 新鮮沙拉生菜（請看圖）
沖洗乾淨，然後瀝幹水份，切好。

* 櫻桃番茄

* 鳄梨 （2個）

把鳄梨切一半。把子取出來。可以用手容易的把皮剝掉。切成小塊狀（請看圖片）。

選擇酪梨技巧：

要選適當成熟的鱷梨才會好吃（不要太成熟或未成熟）。

未成熟時，外皮的顏色一般是綠色的。

成熟和適合食用時，外皮的顔色通常是深紫色的。

但太成熟會不好吃，爲了要測試恰好的成熟度，可輕輕按壓外皮，如果按壓時有輕微的軟度但卻不足以產生按壓手印就表示恰恰好的熟度並且適合食用了。

要在超市購買到恰好成熟的酪梨不容易，所以可在酪梨未成熟時先購買，放置冰箱儲存，等到“剛熟”時就可以食用了。


素食調味：

* 橄欖油（適量）

* 醬油 （適量）

* 營養酵母粉 （大概1/4杯或根據個人口味調适）

http://www.loveveganworld.blogspot.sg/p/great-stuff-introduction-for-vegetarian.html

做法：

準備一個大和深的碗裏，把乾淨的生菜倒入。加橄欖油、醬油、營養酵母，然後攪拌均勻。接著加切好的鳄梨稍微攪拌，最後加櫻桃番茄再攪拌均勻。

這樣就好了！非常省時省力！準備上菜。

  Vegetarian Ingredient Shots 素食材料照片

Recipe: Busy man Instant Vegetarian Prawn Mee Soup (Singapore/Malaysial delights) 食譜：忙人快熟素食蝦麵湯（新馬風味）

As cooking is only part of our life, we need to save time on cooking at times to do more important or meaningful stuffs.

This is a simple dish to make by using the ready-made [Vegetarian Prawn Mee Sauce] (see picture) which can really save you a lot of time.

I bought this [Vegetarian Prawn Mee Sauce] at Xin Yuan Vegetarian Food Trading (Fortune Centre190 Middle Road #01-25, Tel: 6338-3456) But it might be available in some selected vegetarian minimarts.http://www.loveveganworld.blogspot.com/2012/01/xin-yuan-vegetarian-food-trading.html

Servings: 2 Time require: ~ 20 mins (or less)

Vegetarian Ingredient (Please use vegetarian ingredient with NO EGG):

* Vegetarian Prawn Mee Sauce (about 5 tablespoon)

Up to preference, adjust the amount according to own taste

* Yellow Noodle

* Vegetarian Mocked Prawn-Cut (*Optional)

Cut the mocked prawn into thin slices. You can add other preferred vegetarian cuisine.

* Salt, MSG, little brown sugar to taste (taste according to own preference)

* Vegetarian Mushroom seasoning powder/ Vegetarian Maggi Vegetarian stock/Vegetarian G Powder to taste

(optional up to own taste, is for additional flavour)

Choose one only. (*optional up to own taste, is for additional flavour)

Note: if you are using Maggi Vegetarian stock there is no need to add brown sugar as it already contain some sugar in the stock.

* Kang Kong Green Vegetables (Wash and Cut)

* Red cut chilli in soy sauce for garnishing.

Preparation:

Boil about 4 bowls of water (according to no. of servings) in a pot. Upon boiling, add about 5 tablespoon of Vegetarian Prawn Mee sauce to the water, Add salt, msg, little brown sugar, vegetarian mushroom seasoning (or maggi vegetarian stock) to taste. Boil for about 10 mins in medium low heat.

Lastly add the mock prawn and simmer for about 2 mins (as it is mocked prawn, you do not require it to be cooked completely). Lastly add the kang kong vegetables that will be cooked in seconds (do not overcook the kang kong vegetables).

(Or you can scald the kang kong vegetables in separate boiling pot of water for few seconds and drain the water, set aside)

On a separate pot, boil the water and scald the yellow noodle for about few seconds. Drain and put into a serving bowl.
* Note do not over-scald the yellow noodle as it will not be nice (noodle is already cooked).

Add the soup to the noodle. Red-cut chilli as garnishes.

There you are. You are ready to taste and savor the delicious Hearty Vegetarian Meal.



其實煮飯只是生活的一部分而以。所以大家有更重要或有意義的事情要忙的時候可用快煮的方式來做菜，這樣可以節省時間。

這是一道簡單做的菜。因爲有了現成的 [素食檳城蝦麵醬]-請看圖片。可以為您剩下很多時間。

我在Xin Yuan Vegetarian Food Trading (Fortune Centre190 Middle Road #01-25, Tel: 6338-3456)購買這醬料。但或許有一些素食店有販賣。

http://www.loveveganworld.blogspot.com/2012/01/xin-yuan-vegetarian-food-trading.html


份量：2人份 所需時間：~20-30分鐘

素食材料（請用無蛋的素食材料）：

* 素食檳城蝦麵醬（大概5桌湯匙）
（可按照個人口味調配）

* 麵條（黃色）

* 素食蝦- 切薄片（*可免）

可按照個人口味加其它的齋料

* 適量鹽、味精、紅糖少許調味（按照個人口味調配）

* 適量素食香菇調味粉/素食G粉/適量MAGGI 齋湯調味料
（*可免，但爲了增添味道可以加）

只用其中一種既可。如果用MAGGI齋調味料就不用加紅糖了。因爲這醬料含有糖份。

* 空心菜（洗乾淨，切好）

* 切紅辣椒（沾醬油）


準備方法：

煮大概4碗水（2人份量水）。水滾了以後，加大概5桌湯匙的檳城蝦麵醬、素食香菇調味粉調味、紅糖少許。中小火滾大概10分鐘。放入切好的素食蝦燜煮大概2分鐘。（由於不是真的蝦，不用特意煮熟它）。最後加空心菜大概燜幾秒即可（不可煮過熟）。

或空心菜：可在另外一鍋煮開水，燙空心菜（大概需幾秒即可，不可煮過渡，會不好吃）。撈起來瀝乾水份。放上麵條上。

另外煮一鍋水，燙黃色麵條（麵條是熟的，大概需幾秒就可，不可煮過渡，會不好吃）。撈起來瀝乾水份。放上端碗裏。

把煮好的湯倒入。

完成了！請享用愛心素食餐。

Vegetarian Ingredient Shots/素食材料照片

Choose one only. (*optional up to own taste, is for additional flavour)
Note: if you are using Maggi Vegetarian stock there is no need to add brown sugar as it already contain some sugar in the stock.

只用其中一種既可。如果用MAGGI齋調味料就不用加紅糖了。因爲這醬料含有糖份。

Vegetarian/Vegan Recipe Mashed Seasoned Tofu with Avocado (or sandwiches) 素食食譜：調味碎豆干和酪梨 （或三明治）

May go with bread / 可配麵包吃

Or make into sandwiches ! 或做成三明治！

This is a simple western dish to make..and has all its nutrition value with add on flavor or color to the Tofu and Seasoned Avocado that makes it so attractive. Vegetarian is never plain and boring. We lead a healthy and compassion life along with our meal!

We all know vegetarians do not eat egg. So this is just a great replacement for egg. And tofu has all its nutrition value for you so it is a win-win meal !

Nutritional Value for Tofu: Has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and, depending on the coagulant used in manufacturing, may also be high in calcium and/or magnesium.

http://www.facebook.com/photo.php?fbid=268245429925808&set=a.104061769677509.8447.100002210596774&type=1&theater

Nutritional Value for Avocado: They are rich in B vitamins, as well as vitamin E and vitamin K.

Great nutritional value within inside and outside of your body (great vegan beauty supplement).


3 Servings Preparation Time: ~30mins


Vegetarian Ingredient 

(Please use vegetarian ingredient with NO EGG):

* Firmed Tofu or known as bean curd (about 2 square blocks)
May use napkin to remove and absorb the excess water.

* 1 Japanese Cucumber (Cut into slices and set aside)

* 2 Tomatoes (Cut into slices and set aside)

* 2 Avocados

Choosing Avocado tips:

Avocado will be delicious when it is just ripe (not too ripe or unripe).

When unripe, skin color is normally green.

When it is ripe and ready to eat, skin color is normally in purplish black.

It will not be delicious when it is too ripe. In order to test it is just ripe for usage, press on the avocado, making sure it is soft enough to yield under your finger but not soft enough to leave a mark.

Best to purchase avocado while it is still unripe, leaving in the fridge and wait till it become ripe at the right stage as it is hard to find “just ripe” avocado in the supermarkets.


Seasoning:

* Soy Sauce to taste

* Salt to taste

* Nutritional Yeast
(about 5 tablespoon- great stuff for vegetarian/vegan).

This is a nice seasoning powder that can go along with your vegan cooking e.g pasta, salad ..etc You should be able to get this in most vegetarian shops.

[Nutritional yeast] is widely use by Vegetarian/Vegan. It is a source of protein and vitamins, especially the B-complex vitamins (B1, B12 etc), and is a complete protein.

http://en.wikipedia.org/wiki/Nutritional_yeast

* Turmeric Powder (besides as an add-on flavor, it will give nice coloring effect). About 1 teaspoon, not too much as it influence the taste.
You may search on line for the health benefits of turmeric powder.

* G Powder (optional for additional flavour)
about 1 teaspoon.

Preparation:

For the Tofu

Mash/crush the tofu using fork, then add pinch of tumeric powder, about 5 tablespoon of nutritional yeasts, little salt, soy sauce, G powder (optional)  to taste.

Mix it evenly (without over-crushing the tofu).

Heat oil /vegan butter in a frying pan, with medium heat add the seasoned tofu and stir fry for about 5 mins (you know it is almost done when you smell the nice fragrance from it !)

Tips: Also note that you do not need to stir fry it all the time, you can allow tofu to sit in for few seconds to let it become golden brown before turning the tofu over.

* Vegan butter is a bonus to the dish. (See the picture for the vegan butter).

For the Avocado

Cut the Avocado into half. Take out the seed. The skin can be peel off easily by using hands.

(i) Then slice it (see picture).
(Optional: May sprinkle some fine salt and nutritional yeast for additional flavour)

(ii) Keep some avocado for mashing it into a creamy texture with fork in a bowl(see picture). Seasoned mashed avocado with some salt, soy sauce and nutritional yeast (about 2 tablespoon).

Set aside for Avocado slices and Seasoned Avocado creamy sauce.

On a serving plate, start placing the fried tofu, cucumber slices, tomato slices, avocado slices and cream nicely. You can eat as it is or eat with bread.

For the creamy avocado made, it will be nice to dip the cucumbers with it.

Sandwiches
OR you can make into sandwiches by: spreading the avocado cream onto the bread, then top with fried tofu made, cucumber slices, tomato slices, avocado slices.

**(Revised sequence: First top with fried tofu made follow by tomato slices, cucumbers slices, avocado cream and avocado slices. I felt that with this sequence we can probably taste the avocado cream better as we use it as a sauce topping on top of the vegetables) 

You can also add vegan mayonnaise for additional flavor.

You are ready to serve! Enjoy your hearty colorful vegetarian/vegan meal !


（三人份） 所需時間：~30分鐘

這是一道簡單做的西式菜肴而且營養價值又高。讓豆干增添了色彩和調味后更加吸引人。另外酪梨經過調味后也更吸引人。素食不再是單調無趣的事情。我們隨著我們的飲食習慣過著健康慈悲的生活！我們都知道吃素是不吃雞蛋的。所以這道佳肴也可以成功代替雞蛋。何況豆干也有很多營養價值等著您，可說是一個必勝的佳肴！

豆腐的營養價值：具有低卡路里，相當大量的蛋白質，低脂肪。含高鐵質， 根據取決於製造中使用的促凝劑，也可含高鈣/或鎂。
http://www.facebook.com/photo.php?fbid=268247306592287&set=a.104061769677509.8447.100002210596774&type=1&theater


酪梨營養價值: 它們含有豐富的B族維生素，以及維生素E和維生素K。

身體由内到外都可以吸收的營養價值，（很棒的素食美容補充品）。


素食材料 （請用無蛋材料）：

* 豆干（2 方塊）
可用餐巾紙清除，吸收多餘的水份。

* 一條日本黃瓜

* 番茄（2個）

* 酪梨 （2個）

選擇酪梨技巧：

要選適當成熟的鱷梨才會好吃（不要太成熟或未成熟）。

未成熟時，外皮的顏色一般是綠色的。

成熟和適合食用時，外皮的顔色通常是深紫色的。

但太成熟會不好吃，爲了要測試恰好的成熟度，可輕輕按壓外皮，如果按壓時有輕微的軟度但卻不足以產生按壓手印就表示恰恰好的熟度並且適合食用了。

要在超市購買到恰好成熟的酪梨不容易，所以可在酪梨未成熟時先購買，放置冰箱儲存，等到“剛熟”時就可以食用了。

素食調味：

*醬油 （適量）

* 鹽 （適量）

* 營養酵母粉
（大概5桌湯匙- 素食者好介紹，可在意大利面、沙拉等加以調味）。這在一般的素食店應該都有販賣。

《營養酵母》被素食者廣泛使用。它是一種蛋白質和維生素，尤其是在複合維生素B（B1，B12 等）的來源，是一個完整的蛋白質。

http://www.loveveganworld.blogspot.sg/p/great-stuff-introduction-for-vegetarian.html

* 黃薑粉 （大概1茶匙, 除了增添口味也有調色作用，不可加多會影響味道）。
可在網路搜尋黃薑粉對身體的益處。

* G粉（大概1茶匙，可免，為增添口味）


做法：

豆干

把豆干在碗裏用叉子壓碎。然後加一點黃薑粉 、營養酵母粉 （大概5桌湯匙）、適量鹽、醬油和G粉（可免）調味。

攪拌均勻（但不可過於攪拌或過度壓得太碎）。

熱油/素食奶油在炒鍋裏。加調味好的豆干繙炒。大概炒5 分鐘（儅您聞到香味時，就是快要好了）。

注意：在炒豆干的時候不要一直繙炒，可讓豆干停頓一下變成金黃色才繙過來。

＊素食奶油可以讓菜肴加分。（可觀看素食奶油圖片）

酪梨
把酪梨切一半。把子取出來。可以用手容易的把皮剝掉。

（i）一部份切片（請看圖片）。
（可免：按照個人口味可灑一點細鹽或酵母粉）

（ii）另一部份用叉子在碗裏壓碎成泥狀 (請看圖片）。
然後成泥狀後加適量醬油、鹽、營養酵母粉（大概2桌湯匙）調味攪拌均勻。擱放在一旁。

在端槃裏放上炒好的豆干、切好的黃瓜、番茄、酪梨、酪梨泥。您可以以現狀吃或配麵包吃。

黃瓜可以沾酪梨泥吃，味道很棒。

三明治
您另外也可以做成三明治。把酪梨泥凃上麵包後加上炒豆干、切好的黃瓜、番茄、酪梨做成三明治。

**（更新步驟：先放上炒豆干、切好的番茄、黃瓜、酪梨泥、酪梨）。我感覺這樣的更新擺放步驟比較能夠吃出酪梨泥的味道。因爲把酪梨泥當成醬料放上比較能夠吃出酪梨的好味道。

您也可以選擇加上素食美乃滋醬增添口味。

完成了！請慢慢享用愛心素食餐吧！

Vegetarian Ingredient Shots/素食材料

This is a non-dairy vegan butter, you can try to find this in cold storage or some supermarkets. Use this to fry with tofu. If you cannot find this, use olive oil will do too. 這是無乳製品的全素植物奶油。可以嘗試在超市尋購。如果沒有這個也可以用橄欖油代替炒豆干