本文发表在 rolia.net 枫下论坛提要: 个人以为green salad with vinaigrette dressing 是西餐对人类健康饮食最杰出贡献. Spring mix salad 超市有卖, 如 Earthbound Farm 品牌. 其取材多为深绿色植物嫩芽或嫩叶, 如 baby Romaine lettuce, baby spinach, baby chard, arugula, mache, frisee, radicchio, etc, 故而营养远胜浅色菜如Iceberg Lettuce, 口感又胜于成熟蔬菜如Romaine Lettuce.Vinaigrette dressing 为油醋混合汁, 基本口味为酸甜型, 清淡透明, 不掩 salad 天然秀色, 实为其绝配. 制做原理在于以酸甜味盖过味同嚼草的感觉,再以水果等其它美味进一步提升口感.诀窍在于:
a) Use only high quality ingredients, like fresh lemon juice (no bottled juice from concentration), or real Balsamic Viniger (at least 12 years old), good quality extra virgin olive oil, unprocessed/unheated honey (not the liquid one in a bear bottle from the supermarket, if you can help it), real Maple syrup, etc.
b) You must experiment to decide the proper sour/sweet combination
主料: Spring Mix Salad or European Mix Salad, summer fruit (Strawberry, blueberry, grape, orange, grapefruit, sliced apple, peach, plum, apricot, mango, etc.)
Vinaigrette dressing: Lemon (1), Honey (or Maple Syrup, or sugar, or sugar substitute), Extra Virgin Olive Oil
做法:
1) cut lemon and squeeze into a bowl as much juice as you can
2) add into the lemon juice honey or any other sweetener
3) drizzle in the extra virgin olive oil, with the ratio of 3 part oil to 1 part juice mixture
4) mix the oil and juice mixture with an egg beater, or anything you have, till oil and water completely combined and mixed. The resultant dressing should look sticky. This is called emulsification.
5) take a green leaf and dip it into the dressing to test if it's ok. Adjust the dressing accordingly.
6) Put the salad in a huge bowl, pour in the dressing, and mix it evenly. 结果应是每片绿叶都沾着一层油膜, 晶莹闪亮, 但碗底没有剩余酱汁. 原则是宁缺勿滥.
7)Add in the fruit.
变化:
1) You can add other side items, like chicken breast, blue cheese, dried fruit, nuts, etc. Anything you like.
2) Vinaigrette is a very basic, but very versatile dressing. It has only 3 key components: vinegar, sugar, and oil. You can replace each component with different varieties, and readjust the balance. E.g.
Vinegar: Balsamic Vinegar, rice vinegar, white wine vinegar, apple cider vingegar, etc.
Oil: extra virgin olive oil, walnut oil, hazelnut oil, peanut oil, flexseed oil, etc.
Sugar: honey, maple syrup, sugar, fruit juice, etc.
3) You can add herbs, like shallot, to flavour the oil and dressing. E.g. Head shallot (红葱头) in oil for 1 minute in the microwave, you'll get shallot flavoured dressing.
4) Another frequently added component is Dejon Mustard.
总结:
green salad 本身卡路里几乎为0,又富含anti-oxident and vitamin. Eatra virgin olive oil and lemon juice also provides lots of anti-oxident and essential vitamins. Plus you can control the amount of oil/sugar in the dressing. This combination is perfect in terms of health benefit, therefore is highly recommended.更多精彩文章及讨论，请光临枫下论坛 rolia.net
