橄欖菜鮮枝竹蒸茄子

茄子是我家常備的食材，勝在可葷可素。昨晚想吃素，讓腸胃休息休息，在冰格找到幾條鮮枝竹，就隨便煮了這道菜。

簡單的配搭，非常美味！

材料：

• 茄子（大）一條
• 鮮枝竹，兩、三條
• 橄欖菜，適量
• 薑絲，適量

調味：

• 麻油少許
• 醬油少許

方法：

1. 茄子洗淨，抺乾，切件排好在蒸碟上。
2. 鮮枝竹切段，舖上茄子上。
3. 加上適量橄欖菜和薑絲，蒸十分鐘，淋上麻油和醬油即可。

蜆介蟲草花蒸雞

蜆介醬並非我的常用食材，但「老闆」常常嚷着要吃「酥炸蜆介鯪魚球」，所以買了亦只用過一次，不斷找尋相關食譜，但參考資料不多。一直擔心蜆介醬鹹味太濃，我會掌握不到想要的味道。

今天硬着頭皮試做「蜆介蟲草花蒸雞」，「老闆」見有新口味當然大讚！蜆介醬的鹹鮮味提昇了雪藏雞肉的鮮美，調較的味道亦剛好，蒸雞汁與「小米薏米三色糙米飯」，非常搭配！

一向選用無添加荷爾蒙的雞肉，但預備二人晚餐，難以用上本地鮮雞因為每次買半隻太多，所以多選用美國有機放養急凍雞翼，容易控制份量，而且雞皮較薄、脂肪較少，但為了吃得安心，習慣把翼邊的皮剪掉。曾試過用同一方法煮雞翼，一次原隻，一次剪掉厚皮，發現汁中的脂肪少很多，自此成為習慣。

剪掉雞翼邊的厚皮，減少脂肪，又可安心享用雞皮 ^_^

材料：

• 帶骨雞塊或美國有機放養急凍雞翼，約 300克
• 蟲草花，20克，洗淨浸透，瀝乾水份
• 葱段，適量

醃料：（請按自己口味加減）

• 蜆介醬，20克
• 雞汁，5克
• 花鵰酒，1 茶匙
• 原砂糖，1/2茶匙
• 粟粉，1/2 茶匙
• 薑片，適量

在雞翼背輕輕割一刀，較易入味 (Y)

方法：

1. 把雞翼洗淨，用廚紙拍乾。用廚剪除掉厚皮，再用小刀在背面割一小刀，較易入味。
2. 把醃料加入，醃半小時。
3. 蒸前拌入蟲草花和葱段。
4. 用水波爐純蒸 20-25分鐘至雞肉熟透。

補充：

今天再用有去皮法國有機雞上脾重覆這食譜，改用明火蒸，只消 12 分鐘己完成。

烤香辣三文骨腩 Grilled Spicy Salmon Bones

The ingredient salmon bones are often available at seafood or sushi sections in supermarkets. Some people like to buy these for cooking fish stock, but to me, they are too oily for soup, I had rather have them grilled with simple seasonings. I love to cook with spices to add flavor while cutting down on salt. I picked several spices which are good with seafood.

Ingredients:

• A pack of salmon fish bone, rinsed and pat-dried
• Lemon wedges

Spicy marinade:

(A)

• Black mustard seeds, pinch
• Coriander seeds, pinch
• Fennel seeds, pinch
• Crushed dried chili, pinch
• Garlic, 1 clove
• Black peppercorn, pinch
• Sea salt, pinch

(B)

• Mirin, 1-2 teaspoons
• Extra virgin olive oil, drizzle

Method:

1. Coarsely ground ingredients (A) in a mortar.
2. Add some mirin and olive oil to the mixture and stir until it formed a paste.
3. Rub the spicy paste onto the fish bones and allow to sit for 10 minutes.
4. Bake in Toshiba ER-GD400HK at "Grill mode" for 6-7 minutes for each side.
5. Serve with lemon wedges.

烤香辣三文骨腩

三文魚骨腩一般在大型超級巿場的海鮮或壽司部有供應。有人喜歡用來煮湯，個我覺得以三文魚骨腩煮湯太多油，還是喜歡簡單調味後用來烤。我一向喜歡用香料為餸菜加添風味，同時又可以減鹽。今天就選了非常適合配搭海鮮的香料。

From front left (由前左) : Fennel seeds (茴香子), coriander seeds (芫荽子) , black mustard seeds (黑芥末子) , black peppercorn (原粒黑胡椒), crushed dried chili (碎辣椒乾) 

材料：

• 三文魚骨腩一包，清洗抹乾
• 檸檬切角

香辣醃料：

(A) 

• 黑芥末子，少量
• 芫荽子，少量
• 茴香子，少量
• 碎辣椒乾，適量
• 蒜頭，一瓣
• 原粒黑椒，適量
• 海鹽，適量

(B)

• 味醂，1-2 茶匙
• 初榨橄欖油，適量

方法：

1. 用研磨砵把香料(A) 研至粗末。
2. 加入味醂和初榨橄欖油，攪勻至濃稠醬狀。
3. 把香辣醃醬抹勻魚骨醃10分鐘。
4. 直接放入東芝 ER-GD400HK 以 "Grill" 模式，每邊烤 6-7 分鐘。
5. 與切角檸檬一同上碟。

輕、軟、棉... 我的「低糖檸檬雪芳蛋糕」Light, moist and tender... My Sugar-Reduced Lemon Chiffon Cake

This is one of my favorite cakes! I'm always a great fan of any dessert with lemon, love the lilting flavor. This cake is so delicious, you only need to dust with powdered sugar and serve at room temperature.

Equipment: ONE 8" 2-piece tube pan

Ingredients:

(A) Dry ingredients

• Cake flour, sifted, 140g
• Raw caster sugar, 115g
• Baking soda, 1/4 + 1/8 teaspoon
• Salt, 1/4 + 1/8 teaspoon 

(B)  Moist ingredients

• Neutral-tasting oil, 67g (I use rice bran oil or grape seed oil)
• Egg yolks, 5
• Water, 97g
• Lemon juice, 20g
• Zest of 1 lemon, 5-6g
• Organic lemon extract, 1/2 teaspoon (Optional)
• Vanilla extract, 1 teaspoon 

(C) Egg white

• Egg whites, 6
• Cream of tartar, 3/4 teaspoon
• Raw caster sugar, 25g

Preheat your oven to 160C. If you are using the Toshiba GD-ER400 microwave oven, preheat after Step 3 to 160C and bake at 150C.

Method:

1. In a large mixing bowl, combine (A) with a whisk until well mixed.
2. Make a well in the flour mixture, add (B) into the well and beat until smooth.
3. In a clean bowl, beat the egg whites until frothy. Add the cream of tartar, beat until soft peak form. Add the sugar in (C) and beat until stiff peak form.
4. Gently fold the egg white to the batter in 3 batches until just blended.
5. Pour the batter into the tube pan. Run a spatula through the batter to remove any air pockets and bake for 55 minutes.
6. Remove the cake from the oven. Invert the pan and allow it to suspend way above the counter and allow the cake to cool completely in the pan.
7. Unmold the cake. Sprinkle with powdered sugar and serve.

輕、軟、棉... 我的「低糖檸檬雪芳蛋糕」

這是其中一款我最喜歡的蛋糕！我向來鍾愛含檸檬的甜品，特別喜歡其清新的香氣。這蛋糕非常美味，只是簡單灑上糖霜，於室溫食用最佳。

餅模：8 吋日式戚風模一個


材料：

(A)

• 低筋麵粉, 過篩, 140克
• 原細砂糖, 115克
• 發粉, 1/4 + 1/8 茶匙
• 鹽, 1/4 + 1/8 茶匙 

(B)

• 食油, 67克 (我選用米糠油或葡萄籽油)
• 蛋黃, 5個
• 水, 97克
• 檸檬汁, 20克
• 檸檬皮茸, 5-6克
• 天然有機檸檬精油, 1/2 茶匙 (隨意)
• 天然雲呢拿精油, 1 茶匙 

(C)

• 蛋白, 6個
• 他他粉, 3/4 茶匙
• 原細砂糖, 25克

把焗爐預熱至160度。如果你是用東芝 GD-ER400水波爐，可於步驟3後把爐預熱至160度，入爐後以150度焗。

方法：

1. 把材料(A)入大碗中，以打蛋器攪拌至勻均。
2. 在麵粉混合物正中撥出一個井，加入 (B) 以打蛋器拌至幼滑無顆粒。
3. 把蛋白加入一個絕對無油的大碗中，以打蛋器打至出現很多大氣泡。加入他他粉繼續打拂。待蛋白打至軟身，加入原砂糖，繼續拂打至有光澤的細膩蛋白，取起打蛋器時呈筆尖狀。
4. 把蛋白分三次拌入麵糊，手法要輕要快，直至均勻。注意：過度攪拌會消減蛋白霜的氣泡。
5. 把麵糊倒入焗盤，用膠刮在麵糊中劃一圈，消除大氣泡，放入焗爐焗55分鐘。
6. 把蛋糕取出，倒扣至完全放涼。必須離開枱面一段距離，讓蒸氣消散。
7. 把蛋糕脫模，撒上糖霜裝飾。

Baked Eel with Honey Citron 柚子蜜燒白鱔

After triple testing the recipe, it is done!!! Fresh water eel is in season and it's very oily, I always serve this with some sort of salad. I served it with some home-pickled young ginger today and it was great! 

(For 2-3)

Ingredients: 

• Fresh water eel*, boned, flesh with skin on, 300g
• Korean honey citron, 2-3 tablespoons

* The fishmonger can remove the slime on the skin and bone the fish for you. 

Marinate:

• Soy sauce, 2 tablespoon
• Dark soy sauce, 1 tablespoon
• Raw sugar, 1 tablespoon
• Toasted sesame oil, 1.5 teaspoon
• Ginger juice, 1.5 teaspoon
• Mei Kwei Lu Chiao**, 1.5 teaspoon (can be substituted with Xiaoxing Wine)
• Lemon juice, 1.5 teaspoon
• Zest of half a lemon

** "Mei Kwei Lu Chiao" is kind of Chinese wine, brewed with grain wine and fresh roses, has a very intensive rose aroma, often used in marinade. Can be drunk alone or in cocktails.

Material: Stainless steel skewers or bamboo skewers. Bamboo skewers shall be soaked for at least 30 minutes to prevent burning when baking in the oven.

Method:

1. Rinse the eel and pat dry with kitchen towel. Cut into 5cm pieces.
2. Combine the marinate. Marinade the flesh for 30 minutes.
3. Put the skewers through the flesh.
4. Line the baking tray with parchment paper to prevent sticking.
5. Bake in the oven at 220C without preheat for 8 minutes with skin down.
6. Brush honey citron on both sided and bake with skin down for 4 minutes.
7. Brush honey citron on both sides and bake with skin up for another 5 minutes.
8. Remove from the oven. Remove the skewers and serve.

柚子蜜燒白鱔

經過再三嘗試這食譜，終於完成了！魚鱔正合時，極肥美，所以每次我都會配點帶酸的涼拌菜解膩，而今晚配上自家醃製的酸子薑，非常對味！

(二至三人)

材料： 

• 白鱔*，去骨，淨肉約 300g
• 柚子蜜，2-3 湯匙

* 買魚時記緊請檔主為你去潺、去骨。

醃料：

• 醬油 2 湯匙
• 老抽 1 湯匙
• 原砂糖 1 湯匙
• 麻油 1.5 茶匙
• 檸檬汁 1.5 茶匙
• 薑汁 1.5 茶匙
• 玫瑰露酒 1.5 茶匙 (可以紹興酒代替)
• 檸檬皮茸半個

其他材料：不銹鋼串燒义或竹籤。竹籤必須浸清水30分鐘以下，以免烤焗時燒焦。

烹調方法：

1. 洗淨及用廚紙拍乾鱔魚。切5厘米段。
2. 拌勻醃料，放入鱔魚醃30分鐘。
3. 用串燒义或竹籤把每塊魚串好。
4. 焗盤舖上焗爐紙。
5. 皮向下，放入未有預熱焗爐 220度焗 8 分鐘。
6. 於兩面塗上柚子蜜，皮向下焗 4 分鐘。
7. 於兩面塗上柚子蜜，皮向上焗 4 分鐘。
8. 從焗爐取出。取出串燒义或竹籤，立即上碟。

溫馨提示：

• 我是用東芝ER-GD400，因為加溫快，並未有預熱。如果用其他焗爐，請按個別情況決定是否需要預熱或調節烤焗時間。
• 白鱔快熟，請按買到的食材的實際情況，酌情加減烹調溫度及時間。
• 不同品牌的柚子蜜濃稠情度、甜度不同，如果你認為太稠又或要減甜，可兌冷開水至合口味。

Local organic farmers need our support 本地有機農夫需要我們的支持

Visiting the organic market is our routine on Sunday, especially in cool weather because there are abundant high quality salad vegetables, root veg and tomatoes, which are all our staples. I must admit that organic vegetables are a bit expensive, but if you have visited an organic farm you will discover how much time and efforts farmers have to input for the crops and it is fair enough they charge us more.

We visited the FarmFest 2015 today, holding at the Mongkok Stadium from 23 to 25 January. We grabbed some organic fresh produce for the coming two to three days: broccoli, cherry tomatoes, romaine, other lettuces... and a jade perch too, which had already became our dinner tonight.

The jade perch is a species from Australia, it is fast growing with high nutrition value. They were transported to the venue in huge iced buckets. Don't expect the farmers to prepare your fish as fishmongers in the wet markets, I brought the whole fish home and prepared it by myself. I am glad that I still remember how to cut open a fish decently in 2-3 minutes. As far as I can remember, last time I slaughter a fish was in the laboratory in university, instead of scalpels I used my chef knife today.

Parcel-Baked Jade Perch with cherry tomatoes, fennel bulb, onion and herbs

This is the third time I cook fish in a parcel this month. Please refer to Parcel-baked Seabream with Thai Herbs. I love this foolproof method so much! It is absolutely flexible on the choice of herbs and veggies, be creative to pick your favorite herbs or any herbs and spices you have on hand, with some leftover fresh veggies from the fish and you can always have something different.

Apart from salad lettuces, our favorite local winter organic vegetables are fennel bulbs, carrots and beet roots of different colors. Fennel bulbs can be served raw in a salad or stir-fried with meat and seafood, while my favorite is stir-fried the bulb with ostrich steak or pork cheek. I always save the greens for making soup or cook with French blue mussels. For the different carrots, I like to cut them into wedges, sprinkle with sea salt and pepper, drizzle with balsamic vinegar and bake in the oven, you can also save the greens for making soup. And for the beet roots, you can simply cut them into large chunks, steamed them, then drizzle with plenty of balsamic vinegar and season with sea salt and pepper, chill them overnight and they'll be very appetizing. Never throw the beet greens away, cook the tender leaves like other leafy vegetables and save the mature leaves for making soup.

To let you have some concept on the local seasonal organic vegetables, I took some pix at the FarmFest 2015.

Please support our local organic farmers!


本地有機農夫需要我們的支持

每星期日到有機巿場已是我們的指定活動，特別由秋季開始，各種沙律菜、根菜和蕃茄都特別多、長得特別好，都是我們最喜歡的常用食材。我承認本地有機蔬菜較傳統種植貴，但只要你參觀過有機農莊，你會發現每樣農產品都要農夫投入很多時間和心力才可能有收成，明白他們取價公道。

我們今天到本地漁農美食迎春嘉年華參觀，活動由 23-25日一連三天在旺角球場舉行。我一口氣買了兩、三天的蔬菜，有西蘭花、不同品種的車厘茄、各式沙律生菜...和寶石魚。而寶石魚己成為我們的晚餐。

寶石魚品種源於澳洲，它勝生長快和營養價值高。魚場把魚放入大冰桶送到會場，我帶回家中仍非常新鮮。但始終是展覽會場而不是巿場，賣魚的人又不是魚販，所以並無即場劏魚、打鱗的服務。雖然我對上一次劏魚己是在大學的實驗室，幸好我的技巧並沒有太生疏，只是把手術刀換成廚刀罷了！

這已是我本月第三次用紙包焗魚，做法請參考 Pat's Cooking Journal 的泰式香草焗海 "魚立"。我非常喜歡這簡單的烹調方法！香草和蔬菜配搭非常彈性，只要加點創意，選擇自己喜歡的香草，又或隨意配搭家中現成香料，加點已有的新鮮蔬菜，每次都有不同風味。

這個月第二次用紙包焗魚：材料有澳洲新薯、車厘茄、茴香球、洋葱、檸檬百里香、蕃茜和迷迭香等。

我最喜歡的冬季本地有機蔬菜，除了沙律生菜，可算是茴香球、各色蘿蔔和紅菜頭。茴香球可以做沙律或炒肉類海鮮等，我最喜歡把球切絲炒鴕鳥肉或豬頸肉，而葉莖則可煮湯或煮法國藍青口。各色蘿蔔七彩繽紛，我最喜歡把它們切角，簡單加入海鹽、胡椒和意大利陳醋烤焗；當然亦會留下葉莖煮湯，是五行湯的重要材料。至於各色紅菜頭，切大塊蒸熟，淋上橄欖油和意大利陳醋，放雪櫃一晚，非常入味醒胃，而嫩葉可以作一般葉菜炒或灼，如果葉較老，當然亦不應浪費，可用來煮雜菜湯。

今天在本地漁農美食迎春嘉年華拍了一些相片，讓大家了解一下近期有供應的蔬果，希望大家多支持本地有機農夫：

Steamed grouper with minced garlic and homemade black olive and black bean paste 蒜茸欖豉醬蒸海青斑腩

We dined out a few days in a row last week, definitely need a healthy, nutritious and delicious meal at home! I bought a piece of grouper from the fishmonger, told the lady to cut it into big chunks as I planned to steam with homemade black olive and black bean paste. Black olive and black bean paste is not available in market, you can replace it with black bean paste with minced garlic in a jar from supermarkets or grocery stores.

This dish is very good with steamed brown rice, must add the jus over the rice, it's awesome!

Ingredients:

• Grouper, a piece around 400g at the belly, scaled and cut into big chunks, approx. 2.5 cm thick, rinse and pat dry

Marinade*:

• Black bean paste with minced garlic, 1 1/2 teaspoon 
• Hot chili bean paste with garlic, 1 teaspoon
• Mirin, 1 1/2 teaspoon
• Cornstarch, 1/2 teaspoon
• Ginger slices, several
• Raw sugar, pinch
• Sea salt, pinch
• Oil, drizzle

* The seasonings taste very differently among brands, please adjust the proportion to your liking.

Seasoning and garnish:

• Soy sauce, drizzle
• Spring onion and/or coriander

Method:

1. Marinade the fish chunks for 15 minutes.
2. Steam for 12 minutes. 
3. Drizzle with little soy sauce, serve immediately.

蒜茸欖豉醬蒸海青斑腩

這星期一連幾晚外出用膳，週末絕對需要在家吃一頓健康、營養豐富又美味的晚餐！今天到魚檔買了一塊海青斑腩，請女職員為我把魚斬件，因為我打算用自家制欖豉醬蒸。巿面並無欖豉醬供應，可以超級市場或雜貨店出售的蒜茸豆豉醬代替。

這道菜非常下飯，特別是配糙米飯，而魚汁正是精華所在！

材料

• 海青斑腩一塊，約十兩，去鱗切一吋厚件，沖淨，以廚紙輕輕拍乾

醃料*

• 蒜茸豆豉醬，1 1/2茶匙
• 辣豆瓣醬，1 茶匙
• 味醂，1 1/2茶匙
• 粟粉，1/2 茶匙
• 薑，數片
• 原砂糖，少許
• 海鹽，少許
• 油，少許

*各個品牌的調味料味道各有不同，請就着自己口味調配醃料份量。

調味

• 醬油，少許

方法

1. 加入醃料，醃魚肉15分鐘。
2. 蒸 12 分鐘。
3. 淋少許醬油，趁熱上菜。