 |
| May go with bread / 可配麵包吃 |
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| Or make into sandwiches ! 或做成三明治！ |
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
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。
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！
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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:
* 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
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）
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
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 |
| 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 |
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