大家好 我是Sunny Hello, everyone. This is sunny.
讓我們一起做更多的中式月子餐吧 Let's make more Traditional Chinese postpartum meals.
我今天要做的餐點都很有名氣 它們能發奶 The dishes I am making today are known to boost milk supply,
補氣 幫助細胞新生 消水腫 increase Qi and promote new cells grow, and to treat edema.
它們是 黨參花生燉豬腳 They are: pig feet soup with peanuts and herbs
薑末鮭魚炒飯 及 黑豆水 Ginger salmon fried rice and black bean tea
想要做出道地的中式月子餐 In order to make authentic Chinese postpartum meals,
你需要有一些食物的營養知識 you'll need to have some knowledge about food nutrition
同時認識一些坐月子期間常用的中藥 and learn a few Chinese herbs that are commonly used during postpartum time.
我會一邊煮一邊講述基本的營養知識 I will go over some major nutrition facts,
以及中藥的屬性 and talk to you about the energy property of each herb as I cook.
在我們開始之前 我想要快速的提醒妳 Before we start, I want to quickly remind you the three stages of
中式坐月子的三階段及54321檢查點 Chinese postpartum healing process and the 54321 checkpoints.
這樣妳在選擇食材及中藥就會更清楚 That way, you'll always get a clear idea of what ingredients and herbs to choose,
為什麼要選它們 及 何時選擇什麼給妳的產後媽媽 why choose them, and when to serve what to your postpartum mama.
中式坐月子的3階段為 The 3 stages of TCM postpartum healing are:
第1階段 排毒 排惡露 補氣血 Stage 1: for detoxification, passing lochia, and increase of Qi and blood.
第2階段 補氣血 發奶 stage 2, still increase of Qi and blood, plus, increase milk supply.
第3階段 補充精神 陰陽調和 Stage 3, increase of Jing Essence and Sheng, achieve Ying/Yang balance,
達到體態修復及整體狀態提升 and overall to rejuvenate and invigorate.
我們今天做的餐點對產後第二階段特別有益處 The dishes we are cooking today will be particularly beneficial for stage 2 postpartum.
54321檢查點為 The 54321 checkpoints are:
5類 蛋白質 穀類 蔬菜 水果 油 5 groups: protein, grain, vegetable, fruit, and oil
4高 高鐵 高鈣 高纖維 高蛋白 4 highs: high-iron, high-calcium, high-fiber, and High-protein
3低 低油 低鈉 低加工 3 lows: low-oil, low-sodium, and low-processed
2多 膠原蛋白 或 omega-3 2 bonuses: collagen or omega-3.
1簡單 烹調簡單 1 easy: easy to cook
好，我們開始煮吧 Ok, let's start cooking.
我要煮的第一道菜是黨參花生燉豬腳 The first dish I am making is pig feet soup with peanuts and Codonopsis Root.
這是一道台灣很經典的催奶食譜 This is a signature milk boost recipe in Taiwan.
豬腳及花生都能幫助發奶 Both pig feet and peanuts are known to Increase milk supply.
妳需要的食材為 The ingredients you need are:
1隻豬腳切塊 1 Pig feet cut into big chunks.
200克花生 清洗後泡水 200 grams of peanuts. Wash and soak in a bowl of water.
2-3隻青蔥 2 or 3 stalks of green onion.
半杯米酒 我今天用紹興酒 A half cup of rice wine. I am using Shaoxing wine today.
約10克的薑 切片 About 10 grams of sliced aged ginger.
2-3支黨參 清水洗淨 2-3 Codonopsis root or Dang-shen. Rinse it with water.
1.5茶匙鹽巴調味 1.5 teaspoons of salt to taste.
首先，我們先把豬腳煮過一次 清除血水與雜質 First, we want to boil the pig feet once to get rid of the blood and impurity elements.
把豬腳放入鍋裡 加入一半的薑片 Put pig feet in a pot, add half of the ginger slices.
薑性溫 The energy property of ginger is warm.
保留薑皮讓薑不會太燥 So keeping the ginger skin to make sure the energy property more balanced.
加清水蓋過它 Add cold water enough just to cover it,
用小火煮沸豬腳 use low-heat and let pig feet comes to boil.
水沸騰後 把豬腳撈起 清洗乾淨 After boil, drain and wash the pig feet.
這可以讓妳的湯看起來更乾淨 而且去除豬肉的異味 This can make your broth looks clean and eliminates the foul smell when cooking pork.
把所有的食材都放入鍋中 鹽除外 Put all ingredients in a pressure cooker, except for salt.
花生是高蛋白 好脂肪 有豐富的維他命及礦物質 Peanuts are high-protein, good fats, rich in vitamins and minerals.
如果對花生過敏 可以改成黃豆 For people who are allergic to peanuts, you can substitute with soy beans,
或其他莢果類 例如鷹嘴豆 or other legumes such as chickpeas.
豬腳富含膠原蛋白 可幫助細胞新生 Pig feet has lots of collagen which promotes cells proliferation
讓妳的皮膚看起來更年輕 and make your skin looks younger.
如果妳不喜歡豬腳或在當地買不到 If you don't like pig feet or you can't find it in your area,
也可以用豬排骨代替 feel free to substitute with pork ribs.
黨參性平 味甜 The energy property of Codonopsis root is neutral and slightly sweet.
它可以補氣 止渴 滋養脾肺 It increases Qi, quenches thirst, nourishes spleen and lung,
刺激中樞神經系統 提高免疫系統 治療虛累 stimulates the central nervous system, boosts our immune system, treats weakness,
增加紅血球及白血球 促進血液循環 as well as increases red and white blood cells and promotes blood circulation.
加入5杯水 Add about 5 cups of water.
壓力鍋設定30分鐘 等待自動洩壓 Set the pressure cooker 30 minutes. Wait for natural release.
加入鹽巴 Add the salt.
我個人喜歡豬腳和花生的口感脆一些 I personally like the texture of pig feet and peanuts crunchier
湯清一些 所以我用30分鐘 and the broth clearer, so I do 30 minutes.
如果妳喜歡豬腳及花生的口感軟一點 就用40分鐘 If you like the softer texture of pig feet and peanuts, make it 40 minutes.
如果妳只想喝湯 不吃肉 那就用50分鐘 If you just want to drink the soup, not eating the meat, then do 50 minutes.
妳的湯會看起來像果凍般黏稠 那是大量的膠原蛋白 Your broth will come out jello-ish and sticky, which means full of collagen.
我要做的下一道菜是 黑豆水 The next dish I am making is black bean tea.
黑豆水能幫助消水腫 水腫是殘留在人體組織中的多餘液體 This tea is good to treat edema, which is the excess fluid trapped in your body's tissues,
腫脹通常出現在手、手臂、腳、腳踝和腿部 the swollen that usually appears in your hands, arms, feet, ankles and legs.
而且 黑豆還會發奶 And, also increase milk supply.
妳只需要一樣食材: 黑豆 The only ingredient you will need is black bean.
用水洗淨 烹煮前瀝乾 Wash with water and drain before cooking.
平底鍋轉中火炒黑豆約5分鐘 In a skillet, turn to medium-heat. Sauté the black beans about 5 minutes.
妳會看到黑豆跳起來 小心不要燒焦了 You will see beans popping, be careful don't let it burnt.
黑豆性平 味甜 無毒 The energy property of black bean is neutral, slightly sweet and non-toxic.
黑豆是超級食物 高纖 高蛋白 Black bean is a superfood that is high in fiber, high in protein,
對腎有益 穩定血壓 good for kidney, stabilizes blood pressure,
富含維他命E 維他命B6 抗氧化 抗衰老 and rich in Vitamin E, vitamin B6, and anti-oxidation and anti-aging.
繼續翻炒直到約一半的豆子皮破開 Continue sauté until about half of the beans skin peeled
並聞到豆子香氣 and the aroma released from the beans.
取一個大鍋 放入半杯炒過的黑豆及5杯水 In a big pot, put ½ cup of sautéed black beans to 5 cups of water.
大火沸騰後 轉小火煮10分鐘 Bring to boil and let cooking in low-heat about 10 minutes.
黑豆茶可熱飲或冷飲 豆子可食用 Black bean tea can serve either hot or cold. And the beans are edible.
我今天要煮的最後一道菜是 薑末鮭魚炒飯 The last dish I am making today is ginger salmon fried rice.
這是一道很好吃的餐點 而且對產後媽媽有極大的益處 This is a delicious dish that is also very, very good for postpartum mama.
妳需要的食材有 The ingredients you need are:
1大匙黎麥對1杯米 1 tablespoon of Quinoa to 1 cup of rice.
1片鮭魚 1 piece of salmon.
1/2顆洋蔥切丁 ½ diced onion.
2-3根青蔥 切成蔥花 2-3 stalks of green onion. Cut in small pieces.
2大匙薑末 2 tablespoons of chopped ginger.
不去皮以免薑太燥 Keep the skin to maintain the energy property.
2大匙油 我今天用的是葡萄籽油 2 tablespoons of cooking oil. Today I have grapeseed oil.
1大匙料酒 1 tablespoon of cooking wine.
2小匙鹽 2 teaspoons of sea salt.
白胡椒適量 Some white pepper to taste.
首先 用約1小匙鹽醃鮭魚 First, marinate the salmon with some salt. Use about 1 teaspoon of salt.
平底鍋熱1大匙油煎鮭魚 In a skillet, pour 1 tablespoon of oil, and pan-fry salmon.
鮭魚富含omega 3 其脂肪酸可以幫助穩定 Salmon is high in omega 3. The fatty acid can help stabilizes
產後情緒 幫助寶寶的神經及大腦發展 postpartum mood and promotes baby's nerve and brain development.
把鮭魚切成小片後繼續煎 Chop up salmon into small pieces and continue pan-fry
讓鮭魚的口感變酥脆 to create the crispy and crunchy taste.
如果妳喜歡鮭魚的口感多汁軟嫩 就先不要切碎 If you like your salmon soft and tender, then you don't chop it now,
等到鮭魚快煎熟了 you let it cook until salmon is almost well done,
再把它撥成小塊狀 then separate into small chunks.
加入薑末翻炒 Add chopped ginger and continue pan fry.
當妳聞到鮭魚與薑的香氣 When you smell the nice aroma of salmon and ginger,
盛出備用 remove them and put aside.
在同一個平底鍋中倒入1大匙油 In the same skillet, pour 1 tablespoon oil,
加入洋蔥丁 中火爆香洋蔥 add diced onion, medium-high heat, sauté onion
直到洋蔥的邊緣出現金黃色並釋放出香氣 until the edge of onion appears golden color and the aroma releases.
轉中小火 Turn the heat to medium-low,
放入鮭魚與薑末 拌炒均勻 put back in the salmon and ginger, mix them well.
放入米飯拌炒 我喜歡紅黎麥或黑黎麥 Put rice in, sauté. I like red or black quinoa
因為它們不像白黎麥有一種草味 because they don't have the grassy taste as white quinoa,
而且它們跟白米的顏色很搭 and they look pretty with white rice, too.
加1小匙鹽巴及胡椒 拌勻 Add 1 teaspoon of salt and pepper, mix well.
從鍋邊倒入料酒 繼續拌炒 Pour cooking wine in from the edge of the skillet, continue sauté.
最後 加入蔥花拌炒 Lastly, add green onion, and stir fry a little more
把所有食材拌勻 until all ingredients blend in.
好 這就是我們今天煮的菜 Ok, here are the dishes we cooked today.
黨參花生燉豬腳 We have Pig feet with peanuts, and Dang-shen, which is the Codonopsis root.
薑末鮭魚炒飯 We have ginger salmon fried rice.
和黑豆水 And we have the black bean tea.
這個湯含高濃度的蛋白質 膠原蛋白 The soup is nutrient-condensed with protein, collagen
它對大部分的媽媽有催奶的效果 and it does help with milk supply with most moms.
薑味鮭魚炒飯也是一道超級食物 Ginger salmon fried rice is also a super dish.
如果妳記得54321檢查點 它幾乎全部達到 If you remember the 54321 checkpoints, it almost meet all of the checkpoints.
它滿足了食物種類5類中的4類 It met 4 food groups out of the 5 food groups,
黎麥和鮭魚都是很好的蛋白質 它還有Omega-3 Quinoa and the salmon are very good protein. And it has Omega-3.
黑豆水聞起來很香 喝起來有一點像麥茶 Black Bean Tea smells really good and taste a little bit like barley tea.
妳可熱飲或冷飲 都可以 You can drink the tea either hot or cold. It doesn't matter.
或者妳可以直接吃豆子 炒過後的豆子可以直接吃 Or you can also just eat it, after you sautéed, you can eat it like a snack.
它吃起來香香脆脆的 It's crispy and very yummy.
月子餐沒有標準的烹調方式 There is no exact way to cook postpartum meals.
在中國不同的地方 所選擇的月子食材也不同 Within different regions of China, the choice of postpartum food can be very different, too.
我的家人來自台灣 所以我所熟知的月子餐點 My family is originated from Taiwan, so it's natural that the postpartum dishes
很可能跟從中國上海來的媽媽不同 I am familiar with are not going to be the same with women
這是很正常的 who is from Shanghai, China.
還有 不同的中藥材對不同的體質 Also, people with different body constitutions which is /ti-jhih/
有不同的影響 will benefit differently with different herbs.
因為中藥的屬性可能會改變妳的體質 Since the energy property of herbs may change your body constitution,
所以我選用的藥材大部分都是平性或微溫 so the herbs I choose are mostly neutral to slightly warm,
我的目標是維持平性 維持妳身體的平衡 and my goal is to stay neutral, keep balance in your body,
不對產後婦女造成任何傷害 so it does no harm to any postpartum woman.
所以妳可以盡情嘗試我提供的食譜 試試不同的藥材 You can feel free to try my recipes and experiment different herbs
搭配不同的食材 看看哪種合妳的口味 with different foods to see how you like it.
用中藥改變體質是可能的 It is possible to change your body constitution using herbs,
如果妳對這方面有興趣 請諮詢妳的中醫師 consult with your TCM provider if you're interested in do this.
好了 今天就說到這兒 Ok, that's it for today!
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下次見囉 掰掰 See your next time! bye!