書名：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

作者簡介

姓名：羅勻吟Audrey Lo
Apicius International School of Hospitality
Florence University of The Arts- The American University of Florence
Master In Italian Cuisine
義大利佛羅倫斯藝術大學 Apicius 國際餐飲學院 義大利料理Master 文憑

WACS-Worldchefs Certified Chef De Partie
世界廚師協會 Chef De Partie 認證
American Certification Institute
International Certified Senior Health Manager
美國高級健康管理師

工作：
健康飲食概念推廣與演講
地中海料理教學
義大利佛羅倫斯藝術大學招生官

書籍目錄

自序
用美味，創造美好關係
地中海減醣飲食，享受美好人生
哈佛健康餐盤，輕鬆享瘦的秘訣

CHAPTER I　RUSH HOUR
沙拉與蔬食
芝麻葉烤豆腐南瓜沙拉Arugula, roasted pumpkin and tofu salad
甜菜根茴香柳橙費塔起司沙拉Beetroot, fennel and orange salad with feta cheese
羽衣甘藍鮮蝦佐酪梨醬沙拉Kale and pan fried-shrimp salad with avocado dressing
綜合彩虹蔬果與糙米鷹嘴豆Rainbow veggie chickpea salad with poach eggs and brown rice
蘿蔓彩椒雞胸肉毛豆仁沙拉Romaine lettuce, peppers, edamame and chicken breast salad
蝦仁開心果費塔起司櫛瓜麵Zucchini noodles with shrimps, feta cheese and pistachios in shrimp bisque
羅勒絲瓜燴蛋與綠扁豆Sauteed loofah, eggs and lentils with basil
番茄燴茄子與帕瑪森起司Sauteed tomatoes and eggplants with parmigiano reggiano
炸櫛瓜花佐番紅花希臘優格Deep fried zucchini flowers with saffron yogurt
炙烤香草奶油煙燻紅椒粉白花椰菜Roasted cauliflower with chili, smoked paprika and mixed herbs butter

湯品
毛豆仁薄荷湯  Edamame mint soup
綜合時蔬羽衣甘藍湯Italian ribollita
義大利肉丸子蔬菜湯Minestra maritata

麵食
煙花女義大利麵 Spaghetti alla puttanesca
芥藍洋蔥醬培根貓耳朵麵Orecchiette with Chinese kale onion sauce
透抽烏魚子墨魚義大利麵Spaghetti al nero di seppia with grilled squids and bottarga
檸檬蝦義大利麵Spaghetti in shrimp bisque with pan fried shrimp
紅椒醬酸豆義大利螺旋麵Fusilli rigati with red pepper sauce and capers
番茄黃瓜明蝦天使冷麵Capellini with tomatoes, cucumbers and shrimps in olive oil and balsamic sauce

海鮮
油封番茄酸豆燴煮白肉魚海鮮蛤蜊  Acqua pazza
蝦仁荸薺佐白花椰菜泥Sauteed shrimps and water chestnuts with cauliflower purée
地中海烤軟絲Mediterranean grilled cuttlefish
烤去骨鯖魚佐番茄紅洋蔥小黃瓜Baked mackerel fillet with tomatoes, purple onion and cucumbers salad
紙包白酒酸豆鱈魚Baked paper wrapped cod with white wine and capers
溏心鮭魚佐開心果跟果乾北非小米Pan-fried salmon with pistachios and dried apricot couscous
小番茄酸豆橄欖煎鱸魚Pan-fried sea bass with cherry tomatoes and capers
鮪魚玉米餅沾酸黃瓜優格醬Canned tuna and corn patties with cucumber yogurt sauce
煎魚肚排佐鯷魚綠白花椰菜Pan-fried fish fillet with sauteed mix vegetables                    

肉類
安格斯牛肉絲拌烤蘆筍與時蔬Sauteed beef fillet with roasted vegetables
香草辣椒拌水煮牛肉片Poached boneless beef short ribs with herbs and chilis sauce
橫膈牛排佐沙拉Pan roasted beef skirt steak with green salad
彩椒黑橄欖番茄燴去骨雞腿Pan-fried chicken thigh with tomatoes, olives and bell peppers
牛肝菌栗子燴雞腿Porcini-braised chicken thighs with mushrooms and chestnuts
酥炸紅椒粉雞胸肉Crispy fried chicken breast
豬肉黑橄欖鯷魚炒四季豆Sauteed pork tenderloin and green beans with olives and anchovies
炙燒豬肉茄子盅Sauteed minced pork and eggplants with parmigiano reggiano

CHAPTER II　WEEKEND BRUNCH
帕瑪森起司蛋佐黑松露醬Omelet with parmigiano reggiano and black truffle sauce
番茄彩椒燉蛋與帕瑪森起司餅乾Eggs purgatory with parmigiano reggiano crackers
義大利櫛瓜烘蛋Zucchini frittata
水波蛋荷蘭醬與橄欖油拌菠菜Eggs benedict with hollandaise and sauteed spinach
托斯卡尼番茄麵包丁沙拉Panzanella
義式小番茄麵包塔與無花果Cherry tomatoes bruschetta with figs salad
茭白筍與雞肉起司烤餅Chicken and vegetable quesadilla
義大利橄欖油火腿起司熱三明治Italian prosciutto croque monsieur
暖薑椰奶胡蘿蔔湯Ginger and carrot coconut soup
義式培根義大利麵Spaghetti alla Carbonara
綜合海鮮拼盤Mix seafood platter
檸檬時蔬烤魚Grilled fish with lemon and vegetables
勃根地紅酒燉牛肉Boeuf bourguignon
嫩煎鴨胸佐爐烤迷你胡蘿蔔Pan roasted duck breast with red wine balsamic sauce and roasted mini carrots
慢燉番茄豬梅花Tomato-braised pork shoulder butt
開心果羊肋排Roasted lamb chops with pistachio and red wine chocolate sauce
起司大拼盤Ultimate charcuterie board

CHAPTER III　CHEF’S  SECRET
綜合蔬菜溫沙拉佐巴薩米克醋Mixed warm vegetables salad with balsamic dressing
炙烤煙燻紅椒粉章魚馬鈴薯沙拉Grilled octopus with green salad and baked potatoes
馬賽海鮮湯 Bouillabaisse
自製魚丸米苔目海鮮湯Homemade fish balls, seafood and rice noodle soup
牛肝菌蕈菇湯Porcini and mushroom soup
義大利雞肉蔬菜麵餃佐清雞湯Tortellini en brodo
波隆那肉醬寬扁麵Pappardelle al ragù bolognese
西班牙海鮮飯Paella
甜菜根藍紋起司燉飯佐青蘋果Beetroot risotto with gorgonzola cheese and green apple
鮮蝦與番紅花燉飯Saffron risotto with shrimps
法式經典油封鴨佐紅酒酸甜洋蔥醬Confit de canard with red wine onion jam 
低溫嫩烤排骨Honey glazed pork ribs
自製火腿與香料煮鳳梨Homemade ham with spicy pineapple
紅酒黑巧克力燉羊排Lamb stew red wine with dark chocolate sauce

CHAPTER IV　YUMMY HEALTHY
豆腐雞胸肉蔬菜餅Minced chicken breast and tofu patties
南瓜三重奏佐烤榛果Pumpkin 3 ways with roasted hazelnuts
帕瑪森起司茄子蔬菜丸Roasted mixed vegetable balls with parmigiano reggiano
希波克拉底湯Hippocratic soup
綜合芽菜與花椰菜溫豆漿奶昔Mixed sprouts, broccoli and soy milk smoothies
番茄時蔬義大利米麵湯Minestrone with pasta puntalette
花椰菜醬鯷魚義大利麵與自製風乾番茄Spaghetti in broccoli puree and anchovy with dried cherry tomatoes
雞胸肉費塔起司青醬薏仁米麵Chicken pasta with pesto alla genovese and feta cheese
綜合海鮮與酪梨佐白巴薩米克醋飯Mixed seafood with lemon, avocado, herbs and balsamico bianco rice
蘑菇牛絞肉漢堡排佐蘑菇醬Beef hamburger with mushroom sauce
青椒牛肉馬鈴薯派Shepherd’s pie

CHAPTER V　SUPER DESSERT
低醣香蕉蛋糕Low carb banana cake
松露黑巧克力Truffle chocolate
鹹蛋黃西西里杏仁起司餅乾Sicilian almond flour cookies with salted duck egg yolk and parmigiano cheese
焦糖椰奶紅棗塔Red dates tart with caramelized palm sugar
綜合水果沙巴雍Mixed fruit salad with zabaione
覆盆子赤藻糖醇乳酪蛋糕Raspberry erythritol cheesecake
巧克力沙拉米Salame di cioccolato
義大利凍糕佐藍莓醬Blueberry semifreddo
達克瓦茲伯爵茶鮮奶油餡Earl grey cream dacquoise
輕盈優雅的帕芙洛娃Pavlova

推薦序/導讀/自序

This book is a guide, its understandable, intuitive.
In reference to the skills, quality, passion and knowledge of Chef Audrey, a person who entirely dedicated a life following a dream in the field of gastronomy.
Accurate, precise, well known for her contagious passion that tranfers directly and indirectly to anyone who surround her.
This book is a guide, its understandable, intuitive, it has important focus on nutrition and mediterranean Diet, a direction taken by world’s top chefs, today for contemporary professional pleasing the palate is not enough, the quality must be supported by a solid nutritional balance, accurate knowledge, careful selection of ingredients, study and research.
Audrey has been able to match all the above and put it togheter into a book that gives all answers to anyone who wishes to approach gastronomy in the proper way.
Thank you Audrey for sharing with the world what you learned with us in Apicius, International School of hospitality.

這是一本親和易懂、深具直覺特性的烹飪指南
由技巧、素質、熱情以及知識各方面來看， Audrey 主廚都是一個投注畢生心力於追尋廚藝夢想的人。她精準、確實的技藝無庸置疑，特別是對食物的熱情深具感染力，總是直接或間接傳遞給了身邊所有的人。
這是一本親和易懂、深具直覺特性的烹飪指南，尤其重要的是，聚焦在營養學以及世界頂尖名廚都相當重視的地中海飲食。對當代專業廚師而言，只討好饕客的味蕾是不夠的，廚藝的水準，更需要仰賴堅實的營養學來平衡，加上精確的知識、用心挑選食材以及深入的研發。
Audrey 主廚完全具備了上述所有的條件，並將它們完整呈現在這本書中，為所有希望能安心踏上美食探索之路的人，提供了最佳指南。
感謝 Audrey ，與大家分享了妳在義大利佛羅倫斯 Apicius 國際餐飲學校所學的一切。

Andrea Trapani
Executive Chef & General Manager
Apicius International School of Hospitality
Florence University of the Arts -
The American University of Florence


浪漫的生活煮食——度悠悠之口
我是有資格寫這個序文的，不必自詡摘了多少顆米其林星星的美食家，而是我吃過書中的每一道菜，如神農嘗百草般。在付梓前數個月我嘗遍每一道為食譜準備的作品。有肉、有海鮮、有飯、有麵及湯品。每每佐以托斯卡尼紅白酒，也混搭蘇格蘭威士忌、法國香檳，竟發現台灣陳年高粱酒也不違和。
人云這是「品菜」，大叔我說這是「生活」。
世界上每一位名廚幾乎會不約而同地承認，媽媽是他們烹飪的?蒙老師，勻吟也是。兒時母親總是把頭份當地時令食材像變魔術般，做出一道道素樸的客家料理，餵養全家嗷嗷待哺的悠悠之口。這是她沉迷於廚藝的起手式。及長負笈倫敦，遊學維也納，歐式餐餚的食材、料理方式?動她的另一個烹調
雷達。成家後相夫教女，累積的廚藝藉生活的舞台盡情揮灑。三年前毅然拋夫棄女追求更高層次的學習探索，申請到佛羅倫斯名校追隨大師，並以優異成績獲得文憑，一償心中廚藝學院之路。藝成不為開店牟利，而是樂於授課分享，亟切想把地中海美食化為一般家庭生活日常餐餚。那是源自媽媽煮食
的初心，用健康美味去餵養家人的悠悠之口。
你問我食譜的菜好吃否？大叔讚嘆無言：Yummy Yummy ，功德無量。

許益謙
博上廣告董事長╱台灣廣告名人堂╱美學收藏家