Miso Glazed Salmon 味噌三文魚
Flavor-Packed Salmon That Helps Lower LDL and Stabilize Blood Sugar 風味濃鬱的三文魚有助於降低壞膽固醇 (LDL) 並穩定血糖 
Ingredients (4 servings):
4 wild-caught salmon fillets (5 oz each)
2 tbs organic reduced-sodium miso paste
1 tbs fresh ginger, grated
2 garlic cloves, grated
2 tbs lemon juice
2 tbs avocado oil (1 tbsp for glaze + 1 tbsp for veggies)
2 cups broccoli florets
2 cups carrots, sliced
Lemon slices, for decoration
Directions:
1. Preheat oven to 425°F (220°C) and line a large baking sheet with parchment paper.
2. In a small bowl, make the glaze by mixing miso paste, ginger, garlic, lemon juice, and avocado oil.
3. Coat the salmon fillets in the glaze and let them rest while preparing the vegetables.
4. Place broccoli and carrots on the baking tray, drizzle with avocado oil, and toss to coat.
5. Arrange the salmon fillets on the tray with the vegetables.
6. Bake until the salmon flakes easily with a fork and the vegetables are tender.
7. Garnish with lemon slices, serve warm, and enjoy!
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材料 (4份):
4 片野生三文魚片 (每片 5 盎司)
2 湯匙有機低鈉味噌
1 湯匙新鮮生薑, 磨碎
2 瓣大蒜, 磨碎
2 大匙檸檬汁
2 湯匙牛油果油 (1 湯匙用於糖霜, 1 湯匙用於蔬菜)
2 杯西蘭花
2 杯胡蘿蔔, 切片
檸檬片, 用於裝飾
做法：
1. 將烤箱預熱至 425°F (220°C), 並在一個大烤盤上鋪上烘焙紙。
2. 在一個小碗中, 將味噌, 生薑, 大蒜, 檸檬汁和牛油果油混合, 製成糖霜。
3. 將糖霜塗抹在三文魚片上, 靜置片刻, 同時準備蔬菜。
4. 將西蘭花和紅蘿蔔放在烤盤上, 淋上牛油果油, 攪拌均勻。
5. 將三文魚片和蔬菜一起放在烤盤上。
6. 烘烤至三文魚片用叉子輕鬆剝落, 蔬菜變軟。
7. 加上檸檬片裝飾, 趁熱享用！
Peanut Sauce Soba Noodles Salad 花生醬蕎麥冷麵沙拉
Beat the Heat with This Diabetic-Friendly Peanut Sauce Soba Noodle Salad 在這炎炎夏日, 最適宜試試這款適合糖尿病患者的花生醬蕎麥冷麵沙拉
Ingredients (3 servings):
1 cup carrots, julienned
1 cup red bell pepper, thinly sliced
½ cup green onion, chopped
1 cup purple cabbage, shredded
6 oz (about 170g) buckwheat soba noodles
1 cup organic edamame, shelled
1 ½ tbs sesame oil
3 tbs organic low-sodium soy sauce
2 ½ tbs natural peanut butter
Directions:
1. Boil soba noodles according to package directions (about 4–5 minutes). Drain and rinse under cold water.
2. Slice carrots and red bell pepper, chop green onion, and shred cabbage.
3. Steam or boil edamame until tender (3–5 minutes).
4. In a bowl, whisk together sesame oil, soy sauce, and peanut butter until smooth. Add a splash of warm water if needed to thin.
5. Combine soba noodles, veggies, and edamame in a large bowl. Pour sauce over and toss to coat.
6. Divide into 3 bowls and enjoy chilled or at room temperature.
—
材料 (3份):
1 杯胡蘿蔔, 切絲
1 杯紅甜椒, 切薄片
½ 杯蔥花
1 杯紫椰菜, 切絲
6 盎司 (約 170 克) 蕎麥麵
1 杯有機毛豆, 去殼
1.5 大匙芝麻油
3 湯匙有機低鈉醬油
2.5 湯匙天然花生醬
做法：
1. 依照包裝說明煮蕎麥麵 (約 4-5 分鐘）。瀝乾水分, 用冷水沖洗。
2. 胡蘿蔔和紅甜椒切片, 蔥花, 紫甘藍切絲。
3. 毛豆蒸煮至軟爛 (3-5 分鐘）。
4. 在碗中, 將芝麻油, 醬油和花生醬攪拌均勻。如有需要, 可加少量溫水稀釋。
5. 將蕎麥麵, 蔬菜和毛豆放入大碗中。倒入醬汁, 攪拌均勻。
6. 分成3碗, 冷藏或室溫享用。
Fuel Your Fight Against Cancer with this Yummy Smoothie Recipe 用這美味的冰沙食譜幫助你對抗癌症 ⬇️
*Spinach and Berries Smoothie 菠菜莓果冰沙*
Ingredients (1 serving):
2 tbsp rolled oats
½ cup plain Greek yogurt
½ cup organic soy milk
½ cup frozen mixed berries
½ ripe banana
1 cup fresh spinach
1 tsp chia seeds
½ tsp psyllium husk powder
Directions:
1. Measure all ingredients.
2. Add everything to a blender.
3. Blend until smooth; add a splash of soy milk if needed for a thinner texture.
4. Pour into a glass and enjoy immediately.
—
材料 (1份):
2 大匙燕麥片
½ 杯原味希臘酸奶
½ 杯有機豆奶
½ 杯冷凍混合漿果
½ 根熟香蕉
1 杯新鮮菠菜
1 茶匙奇亞籽
½ 茶匙車前子殼粉
做法：
1. 稱量所有配料。
2. 將所有材料放入攪拌機。
3. 攪拌至順滑; 如果需要更稀的口感, 可加入少許豆奶。
4. 倒入杯中, 立即享用。
Kidney-Friendly Breakfast, Snacks, or Dessert You Can Make in Minutes 快捷又適合腎衰竭病人的健康食譜,可作早餐小食或甜點 ⬇️
*Chia Seed Pudding with Berries 奇亞籽漿果布丁*
Ingredients (2 servings):
1 cup unsweetened almond milk
3 tbsp chia seeds
1 tsp monk fruit syrup
1/2 tsp vanilla extract
1/6 cup strawberries, sliced
1/6 cup blueberries
1/6 cup raspberries
2–3 fresh mint leaves (for garnish)
Directions:
1. In a jar or bowl, whisk together almond milk, chia seeds, monk fruit syrup (if using), and vanilla extract. Cover and refrigerate for at least 2–4 hours, or overnight, until thick and creamy.
2. Spoon the chilled chia pudding into serving bowls.
3. On top of the pudding, neatly arrange the sliced strawberries, blueberries, and raspberries. Tuck in the mint leaves for garnish.
4. Serve immediately as a refreshing, kidney-friendly breakfast, snack, or dessert.
—
材料 (2份):
1 杯無糖杏仁奶
3 湯匙奇亞籽
1 茶匙羅漢果糖漿
1/2 茶匙香草精
1/6 杯草莓（切片）
1/6 杯藍莓
1/6 杯覆盆子
2-3 片新鮮薄荷葉（裝飾用）
做法：
1. 在一個罐子或碗中, 將杏仁奶, 奇亞籽, 羅漢果糖漿 (如有使用) 和香草精攪拌均勻。蓋上蓋子, 冷藏至少 2-4 小時，或過夜, 直到濃稠滑順。
2. 將冷藏的奇亞籽布丁舀入碗中。
3. 在布丁上整齊地擺放草莓片, 藍莓片和覆盆子片。用薄荷葉裝飾。
4. 立即享用, 作為清爽, 有益腎臟健康的早餐, 點心或甜點。
Lower Your Cholesterol the Delicious Way with this Fiber-Rich and Flavor-Packed Chickpea Bowl 用這款富含纖維, 風味十足的鷹嘴豆碗來美味地降低膽固醇 ⬇️
*Root Vegetables Chickpea Bowl 甜菜紅薯鷹嘴豆碗*
Ingredients (1 serving):
1 cup kale chopped small
1/2 cup spinach small handful
1/2 cup roasted beets, diced
1/2 roasted sweet potato, diced
1/2 avocado sliced
1/2 cup chickpeas, canned
1/2 cup quinoa cooked
*Lemon Tahini Dressing
2 tbs tahini
1 tsp lemon juice
2 tbs water
Directions:
1. Place the kale and spinach as the base on your plate or in your bowl
2. Add the roasted beets, roasted sweet potato, avocado, chickpeas and quinoa to the bowl.
3. Top with lemon tahini Dressing
Mix all together and enjoy!
*Lemon Tahini Dressing
1. Combine tahini, lemon juice and water
2. Mix until smooth/creamy
3. Pour onto prepared bowl
—
材料 (1份):
1 杯羽衣甘藍, 切碎
1/2 杯菠菜, 一小把
1/2 杯烤甜菜, 切丁
1/2 烤紅薯, 切丁
1/2 牛油果, 切片
1/2 杯低鹽鷹嘴豆鷹嘴豆
1/2 杯煮熟的藜麥
*檸檬芝麻醬
2 大匙芝麻醬
1 茶匙檸檬汁
2 大匙水
做法：
1. 將羽衣甘藍和菠菜當作底料放在盤子或碗中
2. 將烤甜菜, 烤紅薯, 牛油果, 鷹嘴豆和藜麥放入碗中。
3. 上面撒上檸檬芝麻醬
將所有內容混合在一起即可享用！
*檸檬芝麻醬
1. 將芝麻醬、檸檬汁和水混合
2. 攪拌至光滑
倒入準備好的碗中
Anti-Inflammatory Turmeric Tea 抗炎薑黃茶
The Golden Tea That Heals Your Gut, Boosts Your Brain, and Protects Your Heart 滋養腸道, 增強腦部功能, 保護心臟的 黃金抗炎薑黃茶 ⬇️
Ingredients:
1 cup (240 ml) hot water or plant-based milk
1/2 tsp ground turmeric
1 big pinch ground black pepper
1/2 tsp Manuka honey or monk fruit syrup (adjust to taste)
Directions:
1. Heat the water or plant-based milk until hot but not boiling.
2. Pour it into your mug, then add the ground turmeric and ground black pepper. Stir well to combine.
3. Let it sit for a minute to blend flavors (no need to steep or strain since using ground turmeric).
4. Add Manuka honey or monk fruit syrup if desired, and stir again.
5. Sip warm as part of your morning or evening ritual.
—
材料 (1份)：
1 杯（240 毫升）熱水或植物奶
1/2 茶匙薑黃粉
1 大撮黑胡椒粉
1/4 茶匙麥盧卡蜂蜜或羅漢果糖漿（可依口味調整）
做法：
1. 將水或植物奶加熱至熱但不沸騰。
2. 將其倒入杯中, 然後加入薑黃粉和黑胡椒粉。充分攪拌均勻。
3. 靜置片刻, 使味道融合（由於使用了薑黃粉，因此無需浸泡或過濾）。
4. 如果需要，可以加入蜂蜜或羅漢果糖漿，再次攪拌。
5. 溫熱飲用，作為您早晚習慣的一部分。
Rainbow Edamame Salad (In a jar) 千層彩虹毛豆沙拉（在玻璃瓶裡)
Tired of Bland Diabetes Meals? This Sesame Edamame Salad Wows 厭倦了乏味的糖尿病餐？這款千層彩虹毛豆沙拉給你耳目一新
Ingredients (2 servings):
For the Salad:
1 cup shelled edamame
1 medium red bell pepper, thinly sliced and cut into 1-inch pieces
1/2 cup shredded carrots
4 scallions, chopped
1 cup shredded purple cabbage (about 1/2 small head)
2 cups chopped Romaine lettuce (about 1 small head)
1 cup organic corn kernels
For the Ginger Sesame Dressing:
1 tsp grated fresh ginger
1 garlic clove, crushed/grate
1/2 tbs sesame oil
2 tbs lemon juice
1 tbs low sodium soy sauce
Directions:
1. Prepare the Dressing: In a small bowl, combine all dressing ingredients and mix well.
2. Assemble the Salad Jars:
*Place 2 tbs of the dressing at the bottom of each of the two large, quart-sized mason jars.
*Layer the salad ingredients in this order: edamame, red bell pepper, organic corn, carrots, scallions, cabbage and romaine
lettuce.
*1/2 cup edamame
*1/4 cup red bell pepper
*1/2 cup corn kernels
*1/4 cup carrots
*1 tbs scallions
*1/2 cup cabbage
*1 cup romaine lettuce
3. Store: Cover the jars and refrigerate until ready to eat.
4. Serve: Before eating, shake the jar well to toss the salad
5. Enjoy your refreshing and colorful salad jars!
—
材料 (2份)
沙拉：
1 杯去殼毛豆
1 個中等大小的紅甜椒, 切成薄片並切成 1 英寸的塊
1/2 杯胡蘿蔔絲
4 根蔥, 切碎
1杯紫椰菜, 切絲 (約1/2個小頭）
2杯 羅馬尼亞生菜, 切絲 (約1個小頭）
1 杯有機玉米粒
薑芝麻醬：
1 茶匙鮮薑, 磨碎
1 瓣蒜, 壓碎/磨碎
1/2 大匙芝麻油
2 大匙檸檬汁
1 大匙低鈉醬油
做法：
1.準備調味料: 在一個小碗中, 將所有調味料成分混合並攪拌均勻。
2. 組裝沙拉瓶：
*將 2 湯匙調味料放在2個64oz的大玻璃瓶的底部。
*將沙拉配料依以下順序分層: 毛豆, 紅燈籠椒, 有機玉米, 胡蘿蔔, 蔥, 紫椰菜和羅馬尼亞生菜。
3. 儲存: 蓋上罐子並冷藏至可食用。
4. 食用: 食用前, 搖勻罐子以拌入沙拉
5. 享受清爽多彩的玻璃瓶沙拉吧！
Healthy Vegan Noodles for People with Chronic Kidney Disease and Diabetes 適合慢性腎臟病和糖尿病患者的健康素
Healthy Vegan Noodles for People with Chronic Kidney Disease and Diabetes 適合慢性腎臟病和糖尿病患者的健康素食麵條
Ingredients (2 servings)
½ cup cucumber, thinly sliced
½ cup carrot, julienned or
½ cup purple cabbage, shredded
½ cup red bell pepper, thinly sliced
½ cup watermelon radishes, thinly sliced
1 cup medium firm organic tofu, cubed
2 tbs lime juice (juice of 1 lime)
2 tbs sesame oil
2 cloves garlic, minced
1 tbs grated ginger
Mint leaves, for garnish
Can be served with:
1 cup cooked vermicelli noodles
or
2 cups cooked konjac noodles (low-carb option)
Directions:
1. Cook noodles: Prepare vermicelli or rinse konjac noodles, then drain and set aside.
2. Pan-fry tofu: Cube tofu and cook in sesame oil over medium heat until golden, about 5–7 minutes.
3. Prep veggies: Wash and cut cucumber, carrot, cabbage, bell pepper, and radish; reserve mint leaves.
4. Make dressing: Mix lime juice, sesame oil, garlic, and ginger.
5. Assemble: Divide noodles, top with tofu and veggies, drizzle dressing, and garnish with mint or edible flowers if desired.
—
材料 (2份):
½ 杯黃瓜, 切薄片
½ 杯胡蘿蔔, 切絲
½ 杯紫色椰菜, 切絲
½ 杯紅甜椒, 切薄片
½ 杯西瓜蘿蔔, 切薄片
1 杯中等硬度的有機豆腐, 切丁
2 湯匙青檸汁 (1 個青檸的汁)
2 大匙麻油
2 瓣蒜, 切碎
1 大匙薑末
薄荷葉, 用於裝飾
可搭配：
1 杯煮熟的粉絲
或
2 杯煮熟的蒟蒻麵 (低碳水化合物選擇)
做法：
1. 煮麵條: 準備好粉絲或沖洗蒟蒻麵, 然後瀝乾備用。
2. 煎豆腐: 將豆腐切丁, 用麻油中火煎至金黃色, 約 5-7 分鐘。
3. 準備蔬菜: 洗淨並切好黃瓜, 胡蘿蔔, 紫色椰菜, 甜椒和蘿蔔; 薄荷葉留著備用。
4. 製作醬汁: 將青檸汁, 芝麻油, 大蒜和薑混合。
5. 組裝: 將麵條分開, 上面放上豆腐和蔬菜, 淋上醬汁, 並根據需要用薄荷或可食用花朵裝飾。
Peanut Butter Banana Smoothie 花生醬香蕉冰沙
A Smoothie for Cancer Recovery: Nourishing, Gentle, and Filling 癌症康復冰沙: 滋養, 溫和, 飽腹 ⬇️
Ingredients (1 serving):
2 tbs rolled oats
1 cup organic soy milk
1 medium banana
2 tbs natural peanut butter
1 tsp chia seeds
1 tsp psyllium husk fiber
Directions:
1. Pour 1 cup organic soy milk into your blender.
2. Add 2 tbs rolled oats.
3. Peel and add 1 medium banana.
4. Scoop in 2 tbs natural peanut butter.
5. Sprinkle in 1 tbs chia seeds.
6. Add 1 tsp psyllium husk fiber.
7. Blend until smooth and creamy.
8. Pour into a cup and enjoy immediately.
—
材料 (1份):
2大匙燕麥片
1杯有機豆奶
1根中等大小的香蕉
2大匙天然花生醬
1茶匙奇亞籽
1茶匙洋車前子殼纖維
做法：
1. 將 1 杯有機豆奶倒入攪拌機。
2. 加入 2 湯匙燕麥片。
3. 剝皮後加入 1 根中大小的香蕉。
4. 舀入 2 湯匙天然花生醬。
5. 撒上 1 湯匙奇亞籽。
6. 加入 1 茶匙車前子殼纖維。
7. 攪拌至順滑細膩。
8. 倒入杯中, 立即享用。
6 Healthy Plant-Based July 4th Recipe Ideas for People with Diabetes/High Cholesterol
Don’t want to spike your blood sugar or raise your cholesterol during this Fourth of July? It’s not just about hamburgers and hotdogs, you can celebrate the festivities with delicious plant-based recipes as well! We’ve gathered six creative, nourishing, and crowd-pleasing plant-based party ideas that are perfect for people with diabetes or high cholesterol at any gathering, whether you’re grilling outdoors, picnicking under the sun, or relaxing at home. These vibrant dishes aren’t just tasty; they’ll leave everyone feeling energized and refreshed.
Celebrate your freedom to choose health, flavor, and conscious eating — because great food should make you feel great. Start with the salad, then get some proteins from the tofu kebab, then enjoy a small amount of roasted potato, and finish with just one of the fruity desserts (not all 3). Make sure to take a walk or fit in some movement after the meal.
Asian Corn and Edamame Salad 亞洲玉米毛豆沙拉－一道有益腸道、血糖和膽固醇的夏季清淡菜餚
A Light Summer Dish for Healthy Gut, Blood Sugar & Cholesterol 一道有益腸道、血糖和膽固醇的夏季清淡菜餚
Ingredients (3 servings):
1½ cups organic yellow corn kernels (fresh or frozen)
1 cup organic edamame (shelled, cooked)
½ cup purple onion, finely chopped
½ cup red bell pepper, diced
1 tbs sesame oil
1 tbs rice vinegar
1 tbs low sodium soy sauce
½ tsp monk fruit syrup (optional for light sweetness)
Salt and black pepper, to taste
Directions:
1. Sauté Aromatics – In a non-stick skillet, heat sesame oil over medium heat. Add purple onion and cook for 2–3 minutes until slightly softened.
2. Add Veggies – Stir in red bell pepper, corn, and edamame. Cook for 4–5 minutes, stirring occasionally, until veggies are tender but still vibrant.
3. Season – Add rice vinegar, tamari sauce, and monk fruit syrup (if using). Mix well to combine. Season with salt and pepper to taste.
4. Simmer Lightly – Let cook for another 2–3 minutes, allowing flavors to meld. Remove from heat.
5. Serve Warm or Cold – Can be enjoyed immediately or chilled as a refreshing side.
—
材料 (3份):
1.5 杯有機黃玉米粒 (新鮮或冷凍)
1 杯有機毛豆 (去殼, 煮熟)
½ 杯紫洋蔥, 切碎
½ 杯紅甜椒, 切丁
1 大匙芝麻油
1 大匙米醋
1 大匙低鈉醬油
½ 茶匙羅漢果糖漿 (可選, 可增加甜味)
鹽和黑胡椒粉, 適量
做法：
1. 炒香料: 在不沾鍋中, 以中火加熱芝麻油。加入紫洋蔥, 炒 2-3 分鐘, 直到略微變軟。
2. 加入蔬菜: 加入紅甜椒, 玉米和毛豆。翻炒 4-5 分鐘, 偶爾攪拌, 直到蔬菜變軟但仍保持鮮亮。
3. 調味: 加入米醋, 醬油和羅漢果糖漿 (如有使用）。充分攪拌, 用鹽和胡椒調味。
4. 小火慢燉: 再煮2-3分鐘, 讓味道融合, 關火。
5. 冷熱皆宜, 可立即享用, 也可冷藏後作為清爽小食。
Kimchi Mushroom Garbanzo Noodle Soup 泡菜蘑菇鷹嘴豆蕎麥麵
This Noodle bowl Is Packed with Probiotics that is great for gut health, lower cholesterol, and is diabetic friendly 這碗麵條富含益生菌, 有益於腸道健康, 降低膽固醇, 並且適合糖尿病患者
Ingredients (3 servings):
3 cups cooked soba noodles (from about 6 oz dry noodles)
1½ cups cremini mushrooms, sliced
6 scallions, chopped
1½ cups purple cabbage, thinly sliced
¾ cup kimchi
1¼ cups cooked chickpeas (or one 15 oz can, drained and rinsed)
1 tbsp garlic, minced (about 3 cloves)
3 tbsp low-sodium miso paste
1 tbsp avocado oil
¾ tsp salt & pepper (adjust to taste)
Directions:
1. Cook the soba noodles in boiling water for 5–6 minutes. Drain, rinse with cold water, and set aside.
2. In a skillet, heat 1 tbsp avocado oil over medium-high heat. Add mushrooms and scallions, season with about ⅓ tsp of the salt and pepper mix, and sauté for 6–8 minutes until browned and lightly charred. Set aside.
3. In the same skillet, add chickpeas and sauté for 5–6 minutes until golden and slightly crispy. Stir in the garlic and cook for 1 more minute. Season with another ⅓ tsp of the salt and pepper mix. Set aside.
4. Meanwhile, prepare the miso soup base: In a small pot, heat 3 cups of water until hot but not boiling. Remove from heat and whisk in the 3 tbsp of your low-sodium miso paste, stirring until fully dissolved. Taste and adjust seasoning if needed.
5. To serve, divide the soba noodles into bowls, then top each with the sautéed mushrooms and scallions, crispy garlic chickpeas, shredded cabbage, and a generous spoonful of kimchi.
6. Pour the warm miso broth over each bowl just before serving, creating a nourishing, brothy noodle bowl packed with flavor.
—
材料 (3份):
3 杯煮熟的蕎麥麵 (約 175 克乾麵條）
1.5 杯切片的褐菇
6 根蔥, 切碎
1.5 杯切薄片的紫椰菜
¾ 杯泡菜
1.25 杯煮熟的鷹嘴豆 (或一罐 450 克的鷹嘴豆, 瀝乾並沖洗乾淨）
1 湯匙蒜末 (約 3 瓣）
3 湯匙低鈉味噌
1 大匙牛油果油
¾ 茶匙鹽和胡椒粉 (依口味調整）
做法：
1. 將蕎麥麵放入沸水中煮5-6分鐘。瀝乾水分, 用冷水沖洗, 備用。
2. 在煎鍋中, 以中高火加熱1大匙牛油果油。放入蘑菇和蔥, 用約⅓茶匙鹽和胡椒粉調味, 翻炒6-8分鐘, 直至表面呈金黃色並略微焦黃, 備用。
3. 在同一個煎鍋中, 放入鷹嘴豆, 翻炒5-6分鐘, 直到表面金黃酥脆。拌入蒜蓉, 再煮1分鐘。再用⅓茶匙鹽和胡椒粉調味。備用。
4. 同時，準備味噌湯底：在小鍋中，加熱3杯水，直到水溫熱但不沸騰。關火，倒入3湯匙低鈉味噌，攪拌至完全溶解。嚐一下味道，並根據需要調整調味料。
5. 上菜時, 將蕎麥麵分裝到碗中, 然後在每碗上面放上炒好的蘑菇和蔥花, 蒜蓉鷹嘴豆, 切絲的紫椰菜, 再放上一大匙泡菜。
6. 上菜前, 將溫熱的味噌湯倒入每碗麵中, 這樣一碗營養豐富, 湯汁濃鬱, 風味十足的蕎麥麵就做好了。
Thai Green Curry 泰式綠咖哩
Healthy Recipe for Chronic Kidney disease and Diabetes 腎病和糖尿病健康食譜 ⬇️
*Thai Green Curry 泰式綠咖哩*
Ingredients (3 servings):
1 tbs avocado oil
2 tbs onion, finely chopped
2 tbs low-sodium Thai green curry paste
¾ cup low-sodium vegetable broth
½ cup unsweetened almond milk
½ cup medium firm tofu, cubed, pressed, rinsed
¼ cup zucchini, thinly sliced
¼ cup red bell pepper, thinly sliced
¾ cup Napa cabbage, shredded
1 tbs fresh lime juice
Thai basil leaves (for garnish)
1½ cups wild rice (cooked)
Directions:
1. Prepare rice: Cook wild rice according to package instructions or steam/sauté set aside.
2. Sauté onion: Heat avocado oil in a nonstick pan over medium heat. Add onion and cook 2–3 minutes until soft.
3. Add curry paste: Stir in curry paste and cook for 1–2 minutes until fragrant.
4. Simmer vegetables: Add broth, zucchini, bell pepper, and cabbage. Simmer for 4–5 minutes until vegetables are tender-crisp.
5. Add tofu and almond milk: Stir in tofu and almond milk. Simmer gently for 5–7 minutes, keeping the heat low to avoid curdling.
6. Finish: Stir in lime juice. Add Thai basil and cook just until wilted.
7. Serve: Spoon curry over your choice of wild rice and garnish with Thai basil.
—
材料 (3份):
1 大匙牛油果油
2 湯匙洋蔥, 切碎
2 大匙低鈉泰式綠咖哩醬
¾ 杯低鈉蔬菜湯
½ 杯無糖杏仁奶
½ 杯中硬豆腐, 切丁, 壓實, 沖洗乾淨
¼ 杯意大利瓜, 切薄片
¼ 杯紅燈籠椒, 切薄片
¾ 杯倦心菜, 切絲
1 大匙新鮮青檸汁
泰式羅勒葉 (裝飾用)
1½ 杯野生米 (煮熟)
做法：
1. 準備米: 依照包裝說明煮野生米蒸熟/炒熟後備用。
2. 炒洋蔥: 在不沾鍋中以中火加熱牛油果油。放入洋蔥，炒2-3分鐘至洋蔥軟。
3. 加入咖哩醬: 拌入咖哩醬, 炒1-2分鐘至香味四溢。
4. 煮蔬菜: 加入蔬菜湯, 意大利瓜, 燈籠椒和捲心菜。 煮4-5分鐘, 直至蔬菜變軟。
5. 加入豆腐和杏仁奶: 拌入豆腐和杏仁奶。小火慢燉5-7分鐘, 保持小火, 以免凝結。
6. 收尾: 拌入青檸汁。加入泰國羅勒, 煮至略為變軟。
7. 上菜, 將咖哩舀在野生飯上, 並用泰國羅勒裝飾。
A Tasty Way to Support Your Gut, Keep Blood Sugar in Check, and Lower Cholesterol 維持腸道健康, 控制血糖, 降低膽固醇的美味方法 ⬇️
*Rainbow Quinoa Fried Rice*
Ingredients (4 servings):
2 cups dried quinoa, rinsed
3 cups water or low-sodium vegetable broth
1 cup organic shelled edamame (fresh or frozen)
1 cup corn kernels
1 3/4 cups mushrooms, sliced
2 carrots, peeled and diced
3 scallions, thinly sliced (green and white parts)
1 small zucchini, diced
1/2 cup bell pepper (any color), cored and diced
1 tbsp sesame oil
3 tbsp low-sodium tamari sauce
2–3 tsp garlic powder
Sriracha hot sauce (optional)
Directions:
1. Rinse your quinoa in a fine mesh sieve under cool running water.
2. In a medium saucepan, combine quinoa with 3 cups water or vegetable broth.
3. Bring to a boil, then simmer covered for 15 minutes. Once done, remove the cover and let sit for another 10 minutes to soak up excess water. Fluff with a fork and set aside.
4. In a wok or large skillet, heat sesame oil over medium-high heat. Add all the vegetables and edamame, and stir-fry for about 1 minute. Add tamari, garlic powder, and other seasonings to taste.
5. Cook for another 3–4 minutes, stirring occasionally. Use a lid if needed to soften the vegetables.
6. Add the cooked quinoa to the veggie mixture, turn heat to high, and stir-fry for another 3–5 minutes, stirring constantly. Add a drizzle of oil if the mixture seems too dry.
7. Serve warm. Top with sriracha or an extra splash of tamari if desired.
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材料 (4份):
2 杯乾藜麥, 洗淨
3 杯水或低鈉蔬菜湯
1 杯有機去殼毛豆 (新鮮或冷凍）
1 杯玉米粒
1 3/4 杯蘑菇, 切片
2 根胡蘿蔔, 去皮切丁
3 根蔥, 切薄片 (蔥白兩部分)
1 個意大利瓜, 切丁
1/2 杯甜椒 (任何顏色), 去核切丁
1 大匙芝麻油
3 湯匙低鈉醬油
2-3 茶匙蒜粉
是拉差辣椒醬 (可選)
做法：
1. 用細網篩在冷水下沖洗藜麥。
2. 在一個中等大小的平底鍋中, 將藜麥與 3 杯水或蔬菜高湯混合。
3. 煮沸後, 蓋上鍋蓋, 小火慢燉 15 分鐘。煮沸後, 取下鍋蓋, 再靜置 10 分鐘, 以吸收多餘的水分。用叉子將藜麥弄松, 然後放在一旁。
4. 在炒鍋或大煎鍋中, 以中高火加熱芝麻油。放入所有蔬菜和毛豆, 翻炒約 1 分鐘。加入醬油, 蒜粉和其他調味料，以調味。
5. 再煮 3-4 分鐘, 偶爾攪拌。如有需要, 可蓋上鍋蓋, 使蔬菜變軟。
6. 將煮熟的藜麥加入蔬菜混合物中, 轉大火, 繼續翻炒 3-5 分鐘, 並不斷攪拌。如果混合物感覺太乾, 可以加少許油。
7. 趁熱享用, 淋上辣椒醬或少許醬油即可。
Eight Treasure Congee 八寶粥
Instead of eating white rice congee, which is low in fiber and protein, try this nourishing Eight Treasure Congee. It’s high in fiber and protein and can help lower cholesterol, balance blood sugar, and improve gut health. 與其吃低纖維、低蛋白的白米粥，不如試試這款滋補的八寶粥。它富含纖維和蛋白質，有助於降低膽固醇、平衡血糖，並改善腸道健康。
Ingredients (8 servings):
1/2 cup multigrain/wild rice blend
2 tbs glutinous rice
2 tbs dried red beans
2 tbs mung beans
2 tbs raw walnuts, chopped
2 tbs raw cashews, chopped
2 tbs dried longan, chopped
6-10 dried red jujube, chopped
8-10 cups of water
Instant pot instructions:
1. Add all the ingredients and 8 cups water into the Instant Pot. Set to cook at high pressure for 25 minutes.
2. Once done, release the pressure naturally.
3. Once the pressure is released, stir the congee thoroughly so the texture becomes consistent.
Stove top instructions:
1. Soak multigrain/wild rice, red beans, mung bean, walnut, and cashews in water for at least 4 hours or overnight. Drain and rinse before use.
2. Combine the soaked rice blend, nuts, and beans with red jujubes, and dried longan in a big pot. Add 10 cups of water.
3. Cook over medium-high heat until bringing to a simmer. Turn to low heat. Cover the pot and leave a finger-wide gap between the lid and the edge of the pot to allow more steam to escape and prevent the congee from spilling or boiling over. Simmer until the congee reaches the desired texture, 40 minutes for a thin texture, or up to 60 minutes for a stickier and thicker texture.
4. Remove from heat, let cool slightly, and enjoy warm.
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材料 (8人份)：
1/2 杯雜糧/野生米
2 湯匙糯米
2 湯匙紅豆
2 湯匙綠豆
2 湯匙核桃, 切碎
2 湯匙腰果, 切碎
2 湯匙桂圓, 切碎
6-10 顆紅棗, 切碎
8-10 杯水
壓力鍋做法：
1. 將所有材料和 8 杯水放入 Instant Pot 鍋中。設定為高壓烹飪 25 分鐘。
2. 完成後, 自然釋放壓力。
3. 釋放壓力後, 充分攪拌粥, 使質地均勻。
傳統做法：
1. 將雜糧/野米, 紅豆, 綠豆, 核桃和腰果浸泡在水中至少4小時或過夜。使用前請瀝乾並沖洗。
2. 將浸泡過的米, 堅果, 豆類, 紅棗和龍眼乾放入大鍋中。加入10杯水。
3. 用中高火煮至沸騰, 轉小火。蓋上鍋蓋. 在鍋蓋和鍋邊之間留出一指寬的間隙, 以便更多的蒸氣逸出, 防止粥溢出或沸騰, 直到達到所需的質地, 如果是稀的質地則需要煮 40 分鐘, 如果是較粘稠的質地則需要煮 60 分鐘。
4. 從火上移開, 稍微冷卻一下, 然後趁熱享用。
Asian Veggie Curry Noodle Soup 亞洲蔬菜咖哩湯麵
Packed with diabetic-friendly, heart-healthy, and gut-loving benefits, this meal supports your overall health in every bite! 這湯麵適合糖尿病患者,有益心臟健康和腸道健康, 每一口都有益於您的整體健康!
*Asian Veggie Curry Noodle Soup 亞洲蔬菜咖哩湯麵*
Ingredients (2 servings):
1 tsp sesame oil
2 tbsp red curry paste
1½ cups low-sodium vegetable broth
1 cup light coconut milk
2 tbsp low-sodium soy sauce
1 cup organic mushrooms, sliced
½ red bell pepper, thinly sliced
½ cup baby corn, halved
1 cup broccolini/broccoli
1 cup super firm tofu, cubed
2 servings konjac noodles, rinsed and drained
Lime wedges
Directions:
1. Prep tofu & noodles: Cube tofu (pan-fry if desired). Rinse and drain konjac noodles. Set aside.
2. Sauté curry paste: Heat sesame oil in a pot, add red curry paste, and stir for 1 min.
3. Make broth: Add broth, light coconut milk, and soy sauce. Stir and bring to simmer.
4. Add veggies & tofu: Add mushrooms, bell pepper, and baby corn. Simmer 5–7 min. Add tofu, cook 2 more min.
5. Assemble & serve: Divide konjac noodles into bowls, pour soup over, and top with basil and lime wedges.
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食材 (2人份):
1 茶匙芝麻油
2 大匙紅咖哩醬
1.5 杯低鈉蔬菜高湯
1 杯淡椰奶
2 大匙低鈉醬油
1 杯有機蘑菇 (切片)
1/2 個紅甜椒 (薄片)
1/2 杯玉米筍 (切半)
1 杯 小西蘭花/西蘭花
1 杯 特硬豆腐 (切丁)
2 份 蒟蒻麵 (沖洗並瀝乾)
青檸角
做法：
1. 準備豆腐和麵條: 豆腐切丁 (可依需要煎）。蒟蒻面沖洗並瀝乾, 備用。
2. 炒咖哩醬: 在鍋中加熱芝麻油, 加入紅咖哩醬, 翻炒 1 分鐘。
3. 製作高湯: 加入高湯, 淡椰奶和醬油。攪拌並煮沸。
4. 加入蔬菜和豆腐: 加入蘑菇, 甜椒和玉米筍。燉5-7分鐘。加入豆腐, 再煮2分鐘。
5. 組裝上菜：將蒟蒻麵分裝到碗中, 淋上湯, 和青檸角。
Edamame Guacamole 毛豆牛油果醬
Supercharge Your Wellness with this Diabetic-Friendly, Cholesterol-Fighting Edamame Guacamole for a Heart-Healthy Snack 這款適合糖尿病患者食用, 而且降低膽固醇的毛豆牛油果醬可以穩定血糖, 並促進心臟健康
Ingredients (2 servings):
1 cup frozen shelled edamame
2 ripe avocados, chopped
1/3 cup red onion, chopped
1-2 small jalapeños, chopped (optional)
2-3 tbs lime juice
1/2 tsp salt
1/4 cup chopped cilantro
Directions:
1. Boil edamame in salted water for 3-4 minutes. Drain and let cool.
2. In a bowl, mash the avocado with a fork or masher.
3. Add chopped onion, jalapeños, cilantro, cooled edamame, lime juice, and salt.
4. Stir to combine.
5. Taste and add more lime or salt if needed.
6. Serve with whole-grain tortilla chips or sliced veggies for a healthy carb boost.
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食材 (2人份):
1 杯冷凍去殼毛豆
2 顆成熟牛油果, 切碎
1/3 杯紅洋蔥, 切碎
1-2 個小墨西哥辣椒, 切碎 (可選）
2-3 湯匙青檸汁
1/2 茶匙鹽
1/4 杯香菜碎
作法：
1. 將毛豆在加鹽的水中煮 3-4 分鐘。瀝乾水分, 放涼。
2. 在碗中, 用叉子或搗碎器將牛油果搗碎。
3. 加入切碎的洋蔥, 墨西哥辣椒, 香菜, 冷卻的毛豆, 青檸汁和鹽。
4. 攪拌均勻。
5. 嚐一下味道, 如果需要, 可以添加更多青檸汁或鹽。
6. 搭配全麥玉米片或蔬菜片, 補充健康碳水化合物。
A Diabetes-Friendly, Cholesterol Lowering Power Meal for Gut Health & Energy! 適合控制血糖以及降低膽固醇的食譜, 促進腸道健康和增加活力! ⬇️
Tofu Buckwheat Noodle with Peanut Sauce 氣炸豆腐配花生醬蕎麥麵
Ingredients (3 servings:)
For the Tofu:
1 ¾ cups super-firm tofu, drained and pressed (about 12.3 oz)
1 ½ tsp toasted sesame oil
½ tsp grated garlic
1 Tbsp low-sodium soy sauce
For the Peanut Sauce:
2 Tbsp unsweetened natural peanut butter
2 tsp fresh lime juice
Pinch of grated ginger
¾ tsp toasted sesame oil
¾ tsp grated garlic
2 tsp low-sodium soy sauce
1–2 Tbsp warm water, to thin if needed
For the Bowl:
6 oz Buckwheat noodles, cooked and rinsed (or konjac noodles for a low-carb option)
4 oz baby spinach, lightly steamed or sautéed
Garnish:
Thinly sliced red chili pepper (to taste)
Optional: Sesame seeds, scallions, or lime wedges
Directions:
1. Cut tofu into cubes and pat dry. Toss tofu with sesame oil, garlic, and soy sauce.
2. Air fry tofu at 375°F (190°C) for 12–15 minutes, flipping halfway, until golden and crispy.
3. Whisk together all peanut sauce ingredients, adding warm water slowly to reach a creamy, pourable consistency.
4. Divide buckwheat noodles and spinach into bowls.
5. Top with crispy tofu and drizzle with peanut sauce.
6. Garnish with thinly sliced red chili pepper (to taste) and optional sesame seeds, scallions, or lime wedges.
—
食材（3人份):
豆腐：
1 ¾ 杯特硬豆腐，瀝乾並壓實（約 12.3 盎司）
1 ½ 茶匙烤芝麻油
½ 茶匙蒜末
1 大匙低鈉醬油
花生醬：
2 大匙無糖天然花生醬
2 茶匙鮮青檸汁
少許薑末
¾ 茶匙烤芝麻油
¾ 茶匙蒜末
2 茶匙低鈉醬油
1-2 湯匙溫水, 可依需求稀釋
碗：
6 盎司蕎麥麵, 煮熟並沖洗 (或選擇蒟蒻麵作為低碳選項）
4 盎司嫩菠菜，略蒸或炒
裝飾：
紅辣椒薄片（適量）
可選：芝麻, 蔥或青檸
作法：
1. 切塊將豆腐切丁, 拍乾水分。將豆腐與芝麻油, 蒜末和醬油拌勻。
2. 將豆腐放入氣炸鍋, 以 375°F (190°C) 的高溫炸 12-15 分鐘, 中途翻面, 直至金黃酥脆。
3. 將所有花生醬材料攪拌均勻, 慢慢加入溫水, 直到呈現奶油狀, 方便倒出。
4. 將蕎麥麵和菠菜分裝到碗中。
5. 將酥脆的豆腐放在上面, 淋上花生醬。
6. 用紅辣椒薄片 (依口味) 和可選的芝麻, 蔥花或青檸裝飾。
Power Up Your Plate with this Protein-Rich Asian Vegan Tacos, perfect for stabilizing blood sugar and lowering cholesterol 這款亞洲風味的素食菜譜, 適合糖尿病和高膽固醇患者, 富含蛋白質, 能夠平衡血糖和降低膽固醇 ⬇️
Black Beans & Tempeh Asian Vegan Tacos 亞洲式黑豆天貝純素玉米餅
Ingredients (3 servings):
6 organic corn tortillas
1/2 block tempeh (about 4 oz), diced
1 cup cooked black beans
1 cup purple cabbage, shredded
1/2 ripe mango, diced
2 cloves garlic, minced
1 tbsp sesame oil
2–3 tbsp low-sodium Korean BBQ sauce
1/4 cup fresh cilantro, chopped
Directions:
1. Cook Tempeh & Beans: In a pan, heat sesame oil. Sauté garlic for 30 seconds. Add diced tempeh and cook until golden (about 5 minutes). Add black beans and Korean BBQ sauce. Stir and cook for 2 more minutes.
2. Prep Toppings: While the tempeh cooks, shred cabbage, dice mango, and chop cilantro.
3. Warm Tortillas: Heat tortillas in a dry pan for 30 seconds each side.
4. Assemble Tacos: Add tempeh-bean mix to tortillas. Top with cabbage, mango, and cilantro.
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食材（3人份）：
有機玉米餅 6片
天貝半塊（約4盎司），切丁
熟黑豆 1杯
紫甘藍（紫高麗菜）1杯，切絲
熟芒果半顆，切丁
大蒜 2瓣，切末
芝麻油 1湯匙
低鈉韓式烤肉醬 2–3湯匙
新鮮香菜 1/4杯，切碎
作法：
1. 炒天貝與黑豆：熱鍋後倒入芝麻油，加入大蒜炒約30秒。加入天貝丁，煎至金黃（約5分鐘）。再加入黑豆與韓式烤肉醬，攪拌均勻後再炒約2分鐘。
2. 準備配料：在煮天貝的同時，將紫甘藍切絲、芒果切丁、香菜切碎。
3. 加熱玉米餅：乾鍋加熱，每面加熱約30秒。
4. 組合塔可：將天貝黑豆混合物放入玉米餅中，依序加入紫甘藍、芒果與香菜即可享用。
Ginger Veggies Soup 生薑蔬菜湯
Ingredients (3 servings):
1 ½ tbs low-sodium vegetable broth
3 scallions, sliced (keep green tops separate)
1-inch piece fresh ginger, sliced
½ cup red bell pepper, sliced
1 ½ cups asparagus, chopped
1 cup baby shiitake mushrooms, halved or sliced
½ cup frozen edamame, thawed
4 cups water
1 ½ cups super firm tofu, cubed or broken into chunks
1 ½ cups cooked hulled barley (½ cup per serving)
Directions:
1. In a pot, bring 4 cups of water to a simmer and stir in the broth base, ginger, scallion whites, and red bell pepper.
2. Simmer for 5–7 minutes to infuse the broth with flavor.
3. Add mushrooms, asparagus, and edamame, and cook for another 5–6 minutes until tender.
4. Gently stir in the tofu and heat for 2–3 minutes until warmed through.
5. Divide cooked barley into bowls, pour the hot veggie broth over, and top with scallion greens (optional: sesame oil or sesame seeds).
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食材（3人份）：
1½ 湯匙低鈉蔬菜高湯
3 根青蔥，切片（綠色部分分開留用）
1 吋新鮮薑片
½ 杯紅甜椒，切條
1½ 杯蘆筍，切段
1 杯鴻喜菇（香菇），對切或切片
½ 杯冷凍毛豆，解凍
4 杯水
1½ 杯超硬豆腐，切丁或撥成小塊
1½ 杯熟去殼薏仁（每份約½ 杯）
作法：
1. 在鍋中加入 4 杯水加熱至微滾，拌入高湯底、薑片、青蔥白色部分及紅甜椒。
2. 煮約 5–7 分鐘，使湯底入味。
3. 加入香菇、蘆筍與毛豆，再煮 5–6 分鐘至軟嫩。
4. 輕輕加入豆腐，續煮 2–3 分鐘至加熱透。
5. 將熟薏仁分裝入碗中，倒入熱蔬菜湯，最後撒上青蔥綠色部分（可選擇加芝麻油或芝麻增香）。