書名：讓細胞開心的料理：吃得對、吃得剛好、吃得讓身體舒服，就可減緩慢性發炎、代謝失衡、疲勞與老化

作者簡介

Audrey LO 羅勻吟

義大利佛羅倫斯藝術大學廚藝碩士
世界廚師協會認證主廚
資深國際健康管理師

遠赴義大利深造前，Audrey除了從事景觀建築設計，精湛的廚藝多年來在藝文與設計圈深具口碑，經常在朋友們宴請重要賓客的場合擔任私廚。

不僅講究美味，身為兩個孩子的媽媽，營養健康的料理更是Audrey一直以來的堅持。自義大利廚藝學校返國後，Audrey積極分享健康的美食概念，至今已舉辦100餘場講座，獲數幾千人熱烈迴響，並應邀開授廚藝課程。

有鑑於健康飲食風潮受到關注，Audrey特別設計一系列減醣、健康，同時兼顧美味與便利性的食譜，希望讓大家也能輕鬆在家做出一道道國際認證的地中海美味，而且愈吃愈瘦、兼具營養。

商品特色/最佳賣點

 作者自己會獲邀到各地演講，現場就會銷售書籍
 作者朋友很多，會協助推廣，第一本書《地中海減醣料理：哈佛健康餐盤，88道全家幸福共享的地中海優食提案》目前銷量3214本
 基因醫師說，真正影響健康走向的，是每日選擇的飲食。吃入不適合自己體質的東西很容易讓身體開始慢性發炎、代謝失衡、疲勞與老化。
 這本書把「健康」放回日常生活裡，變成你回家真的煮得出來、也願意長久持續的料理。

書籍目錄

推薦序一╱基因醫生張家銘
推薦序二╱襲園生活 主理人劉玉美
自序
讓細胞開心的料理
從料理開始：讓細胞慢慢變得開心
主廚的風味秘密

第一單元｜蔬菜的彩色力量 The Colorful Power of Vegetables
1. 秋葵蕃茄清爽沙拉Okra & Tomato Fresh Salad
2. 鹽麴檸檬烤杏鮑菇與芝麻菜沙拉Salt-Koji Lemon Roasted King Oyster Mushrooms with Arugula Salad
3. 紅菊苣核桃沙拉佐希臘優格檸檬醬Radicchio & Walnut Salad with Yogurt Lemon Dressing
4. 毛豆薄荷泥花園沙拉Edamame & Mint Purée Garden Salad
5. 烤甜菜與柿子佐菊苣沙拉Roasted Beetroot & Persimmon Salad with Chicory
6. 青花筍佐泡菜優格醬Broccolini with Kimchi Yogurt Dressing
7. 鹽麴炒茭白筍Salt-Koji Stir-Fried Water Bamboo
8. 焦香韓國大白菜佐洋蔥芝麻溫醬Pan-Seared Napa Cabbage with Warm Onion–Sesame Dressing
9. 清蒸綠花椰菜佐香醋焦糖香菇Steamed Broccoli with Balsamic Caramelized Mushrooms
10. 香料烤紫甘藍Spiced Roasted Purple Cabbage
11. 柑橘味噌沙巴雍烤冬筍Roasted Winter Bamboo Shoots with Citrus Miso Sabayon
12. 彩虹蔬菜能量波奇碗Rainbow Vegetable Poke Bowl
13. 烤櫻桃番茄與莫扎瑞拉佐蒜香羅勒油Roasted Cherry Tomatoes with Mozzarella & Basil-Garlic Oil
14. 西西里茄子燴菜Sicilian Caponata
15. 鯷魚醬炒綠花椰菜與彩椒Broccoli & Peppers with Anchovy Dressing
16. 迷迭香蘑菇與香米溫沙拉Rosemary Mushrooms with Toasted Black Rice Warm Salad
17. 孢子芥菜嫩心溫沙拉Warm Puntarelle Salad
18. 香煎綜合蔬菜佐黑蒜油醋醬Pan-Seared Mixed Vegetables with Black Garlic Oil Vinegar
19. 薑黃椰奶燉蔬菜Turmeric Coconut Vegetable Stew
20. 白菜栗子燉煮Braised Cabbage with Chestnuts
21. 印度香料酸甜醬烤白花椰菜Golden Sweet & Tangy Indian-Spiced Roasted Cauliflower
22. 番紅花奶油燉洋菇、甜豆與佛手瓜Saffron Butter Braised Mushrooms, Snap Peas & Chayote
23. 法式檸檬奶油四季豆與蘆筍French-Style Lemon Butter Green Beans with Asparagus
24. XO醬炒時蔬佐烤小魚乾XO Stir-Fried Seasonal Vegetables with Crispy Whitebait

第二單元｜海洋的力量 The Power of the Ocean
1. 金桔干貝塔塔Kumquat Gelée Scallop Tartare
2. 鱈魚肝冷前菜Chilled Cod Liver Plate
3. 酪梨香草慕斯佐煙燻鮭魚冷盤Avocado Herb Mousse with Smoked Salmon
4. 彩椒與酸豆拌透抽冷前菜Mediterranean Calamari with Sweet Peppers & Capers
5. 泰式柚香蝦冷盤Thai-Inspired Pomelo Shrimp Plate
6. 沙丁魚開放吐司佐橙香優格Open-Face Sandwich of Sardines with orange yogurt
7. 橄欖油沙丁魚輕食沙拉Olive-Marinated Sardine Salad
8. 乾燻鮭魚佐優格蝦夷蔥醬與鮭魚卵Tea-Smoked Salmon with Yogurt Chive Sauce and Salmon Roe
9. 西西里檸檬香草烤魚Sicilian Lemon Herb Baked Fish
10. 紫蘇梅醬煎鯛魚Crispy Snapper with Shiso Plum Sauce
11. 香煎鯖魚佐優格茴香醬Pan- Seared Mackerel with Fennel Yoghurt Sauce
12. 焦糖嫩煎紅甘佐白味噌柚香醬Caramel-Seared Kanpachi with Miso–Yuzu Emulsion
13. 蜂蜜芥末鮭魚佐希臘優格蒔蘿醬Honey Mustard Roasted Salmon with Yogurt Dill Sauce
14. 香煎干貝佐番紅花玉米醬Pan-Seared Scallops with Saffron Corn Essence
15. 西班牙蒜香蝦Spanish Garlic Shrimp
16. 香草奶油烤大蝦Herb Butter Grilled Prawns
17. 香草蝦肉溫煎餅佐阿根廷香草醬Herbed Shrimp Patties with Chimichurri
18. 番茄橄欖香草米餡透抽卷Tomato - Olive Stuffed Squid Rolls
19. 芝麻醋醬燴透抽Vegetable Calamari Noodles with Sesame Vinegar
20. 小章魚佐橄欖油馬鈴薯泥Baby Octopus with Olive Oil Mashed Potatoes
21. 黑蒜白酒淡菜Black Garlic & White Wine Mussels
22. 番紅花鷹嘴豆海鮮燉煮Saffron & Chickpea Seafood Stew
23. 泰式香草油烤午仔魚佐泰式酸辣醬Thai-Style Herb Oil Roasted White Fish with Spicy Lime Sauce
24. 泰式紅咖哩奶油螃蟹Thai Red Curry Butter Crab

第三單元｜蛋白質的滋養：肉、蛋與豆腐Meat, Eggs & Tofu
1. 香煎檸檬香草松阪豬Pan-Seared Pork Jowl with Lemon & Herbs
2. 番茄紫蘇梅燉豬腩Tomato & Shiso Plum Braised Pork
3. 法式豬肉醬French Pork Rillettes
4. 蔬香清爽豬蹄肉凍Aromatic Pork Trotter Terrine
5. 墨西哥黑豆香料牛肉醬Mexican Spiced Beef & Black Bean Chili
6. 紅酒蔬菜慢燉牛頰Red Wine Beef Cheek Stew with Vegetables
7. 番茄紅燒經典牛尾Tomato-Braised Oxtail
8. 米蘭燉牛膝佐香草檸檬醬Osso Buco alla Milanese with Gremolata
9. 巴薩米克香燉牛肋排佐香炒時蔬Balsamic Braised Beef Ribs with Sautéed Seasonal Vegetables
10. 土耳其紅椒香料燉帶骨羊肉Turkish Red Pepper Braised Lamb with Bones
11. 泰式香草烤羊肩排Thai Herb Grilled Lamb Shoulder
12. 白酒蘑菇法式燉雞腿French White Wine Chicken Thigh Fricassée with Mushrooms
13. 柑橘香草奶油烤雞Citrus Zest Herb Butter Roast Chicken
14. 薑黃優格醃烤雞翅Turmeric Yogurt Roasted Chicken Wings
15. 鼠尾草奶油雞肉卷Sage Butter Chicken Roulade
16. 香煎嫩香料雞胸肉Tender Pan-Seared Spiced Chicken Breast
17. 日式柚子胡椒雞絲爽拌小黃瓜Yuzu-Kosho Chicken Salad with Crisp Cucumber
18. 羅勒青醬煎豆腐排佐地中海蔬菜莎莎Basil Pesto Grilled Tofu Steak with Mediterranean Salsa
19. 清酒鮮蝦球蒸豆腐Sake-Steamed Tofu with Shrimp Balls & Aromatic Sichuan Pepper Oil
20. 焗烤香草蘑菇可可特蛋與季節蔬菜Mushrooms & Herbs Egg Cocotte with Seasonal Vegetables
21. 檸檬香草鮭魚義式烘蛋Lemon Herb Frittata with Smoked Salmon
22. 昆布柴魚高湯玉子燒佐蒜片炒青椒Kombu–Bonito Dashi Tamagoyaki with Garlic Sautéed Green Peppers
23. 柚子皮溫泉蛋佐高湯香菇清醬Yuzu Hot Spring Egg with Kombu-Dashi Mushroom Glaze
24. 柚子胡椒香草滷糖心蛋佐冷燻鮭魚Yuzu-Kosho Herb-Marinated Soft-Boiled Eggs with Cold-Smoked Salmon & Lemon Onion Vinaigrette
25. 牛肉火鍋佐深韻醬汁與水波蛋Beef Hot Pot with Savory Umami Broth and Poached Egg

第四單元｜大地的主食：五穀根莖類、豆類與堅果Earth’s Harvest: Grains, Roots, Legumes & Nuts
1. 地中海洋蔥番茄藜麥飯Mediterranean Tomato & Onion Quinoa Pilaf
2. 米蘭番紅花燉飯Saffron Risotto alla Milanese
3. 椰奶黑糙米海鮮飯Coconut Black Rice Seafood Pilaf
4. 沙丁魚山椒清酒炊飯Sardine & Sansho Sake Claypot Rice
5. 甜椒黑米餡佐羅勒青醬Roasted Mini Peppers Stuffed with Black Rice & Basil Pesto
6. 榛果南瓜白松露醬義式馬鈴薯麵疙瘩Potato Gnocchi with Hazelnut Pumpkin & White Truffle Sauce
7. 蘑菇松露糙米時蔬拌飯Truffled Mushroom Brown Rice Bowl
8. 香蒜橄欖油燉大白豆佐菠菜與風乾番茄Garlic Olive Oil Butter Beans with Spinach & Sun-Dried Tomatoes
9. 鑄鐵鍋烤根莖蔬菜佐微辣檸檬白味噌醬Cast-Iron Roasted Root Vegetables with Mildly Spicy Lemon White Miso Sauce
10. 紫山藥煎餅佐卡門貝爾焗核桃Purple Yam Pancakes with Camembert & Baked Walnuts
11. 羅馬堅果醬烤玉米Roasted Corn Ribs with Romesco Sauce
12. 涼拌鷹嘴豆腐Chickpea Tofu Refreshing Salad
13. 烤紅椒鷹嘴豆泥佐時蔬拼盤Roasted Red Pepper Hummus with Seasonal Vegetables
14. 紅扁豆香草脆球佐柑橘優格醬Herbed Red Lentil Crispy Bites with Citrus Yogurt Sauce
15. 摩洛哥紅扁豆燉Moroccan Red Lentil Stew
16. 番茄燉牛肉麵Tomato-Braised Beef Noodles
17. 煙燻茄泥佐烤玉米與香料堅果Smoky Eggplant Purée with Roasted Corn & Spiced Nuts
18. 櫛瓜蔬菜醬義大利麵Pasta with Zucchini & Vegetable Sauce

第五單元｜暖心湯品 comforting soups
1. 龍膽石斑魚清雞湯Gentle Grouper & Chicken Consommé
2. 雞蓉豆腐丸子冬瓜清湯Tofu–Chicken Dumpling Soup with Winter Melon
3. 百合腰果白湯佐香脆堅果屑Lily Bulb & Cashew White Soup with Crunchy Nuts
4. 水芹豆漿濃湯Watercress & Soy Milk Soup
5. 檸檬香茅番茄鱸魚湯Lemongrass Tomato Sea Bass Soup
6. 蕈菇海帶豆腐味噌湯佐檸檬香草油Miso Mushroom & Tofu Soup with Lemon Herb Oil
7. 山藥菠菜綠洲芙蓉湯Yam & Spinach Oasis Egg-Flower soup
8. 香甜絲滑玉米湯Silky Sweet Corn Soup
9. 鷹嘴豆蘑菇松露濃湯Chickpea & Mushroom Truffle Velouté
10. 北歐蒔蘿奶油鮭魚湯Nordic Salmon & Herb Cream Soup
11. 薄荷檸檬香料羊肉白湯Mediterranean Mint & Lemon Lamb Broth
12. 羅宋牛尾湯Russian Oxtail Borscht
13. 番茄胭脂仙人掌西班牙冷湯Roasted Tomato & Cactus Cucumber Gazpacho

第六單元｜輕盈小點 Light & Delicate Treats
1. 清爽百香果塔Refreshing Passion Fruit Jelly Tart
2. 石榴藍莓奇亞籽優格盅佐腰果醬Pomegranate Blueberry Chia Yogurt Cup with Cashew Cream
3. 開心果優格黑巧克力雪糕Pistachio Yogurt Dark Chocolate Ice Pops
4. 甜菜根杏仁軟餅Beetroot Almond Soft Cookies
5. 橄欖油柑橘馬德蓮Olive Oil Citrus Madeleines
6. 柳橙玫瑰輕盈杏仁蛋糕Orange Rose Almond Cake with Cardamom
7. 玫瑰堅果黑巧克力片Rose Petal and Nut Dark Chocolate Bark
8. 天然風味巧克力松露・四色詩Natural Chocolate Truffle Quartet
9. 綜合水果與香茅椰奶果露佐辛香椰糖醬Mixed Tropical Fruits in Lemongrass Coconut Nectar with Spiced Palm Sugar Sauce
10. 烤莓果堅果布里起司佐蜂蜜Baked Brie with Roasted Berries and Nuts
11. 英式檸檬香草鮭魚三明治English Lemon Herb Salmon Tea Sandwich
12. 菠菜菲達迷你鹹瑪芬Spinach and Feta Savory Mini Muffins
13. 紫蘇豆腐與荷蘭芹莫札瑞拉春捲佐清爽柑橘沾醬Shiso Tofu & Mozzarella Cheese Spring Rolls with Light Citrus Dipping Sauce
14. 歡樂派對｜布魯斯凱塔、起司與季節水果Joyful Party Platter with Bruschetta, Cheese & Seasonal Fruits

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