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「營養滿分!五彩繽紛的美味沙拉」- How to Make a Filling Salad Recipe


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Eating salad can often feel like a chore or a punishment, especially when you don't have a first thing about how to make one. But we're here to show you that with a little planning, you can build a salad that you're not only going to want to eat but look forward to.
吃沙拉可能常常讓人覺得是件乏味的事,或像是種懲罰,特別是當你對做沙拉毫無概念的時候。但我們要讓你知道,只要稍微安排一下,你就能做出你不僅想吃,還非常期待能吃到的沙拉。

The main problem people face when making a salad is that they're either too boring or overloaded with toppings that don't go together. So we're here to help you find a middle ground.
一般人做沙拉遇到的主要問題是,沙拉太單調或加太多不對味的配料。所以我們要幫你找到完美的中間值。

Every salad should have seven components: greens, protein, a carb, veggies and fruit, if you want, something creamy or fatty, something crunchy, and a flavor punch.
所有沙拉都需要有七種組成內容物:葉菜類、蛋白質、碳水化合物、蔬果類(你想要的話)、奶油或脂肪類、酥脆食物和重口味配料。

So, let's start with the greens. Here we have mesclun, spinach, arugula, and kale. Choosing a variety of greens is going to make your salad more interesting. So we're going to add some spinach and arugula to mix things up.
好,那我們就從葉菜類開始。我們有綜合沙拉葉、菠菜、芝麻菜和羽衣甘藍。選多種葉菜類會讓你的沙拉更耐人尋味。所以我們要把一些菠菜和芝麻葉混合在一起。

Now moving on to protein. Here we have chicken, baked tofu, hard-boiled eggs, and shrimp. You could add any protein you like. Adding protein to salad is super important because it's what's going to fill you up, and it's a way you can really turn a salad into a meal. Today, we're in the mood for chicken.
接著來的是蛋白質。這裡有雞肉、烤豆腐、全熟水煮蛋和蝦子。你可以加任何你喜歡的蛋白質。在沙拉裡加蛋白質超級重要,因為這是可以為你提供飽足感的食材,也能讓沙拉真的變成一頓餐點。今天我們想加點雞肉。

Now for the carb. Stick with carbs like sweet potatoes, chickpeas, quinoa, or black beans. Try to include complex carbs like whole grains or beans to give you long-lasting energy. And avoid white flours like pasta.
接下來是碳水化合物。一定要選像是地瓜、鷹嘴豆、藜麥或是黑豆等的碳水化合物。試著加進複合式碳水化合物,像是全榖物或豆類,才能給你持久的能量。而且要避免像是義大利麵這種白麵粉。

For veggies and fruits, try tomatoes, bell peppers, cucumbers, apples, or carrots. It's okay to add a few of these. These will help fill your salad out and also make sure you're eating the rainbow.
至於蔬果類,可以試試番茄、彩椒、小黃瓜、蘋果或紅蘿蔔。在沙拉裡多加幾種也沒關係。這些可以讓你的沙拉更豐盛,也能確保你吃到各色的蔬果。

Now for some crunch. There are so many options, like sesame sticks, pepitas, walnuts, croutons, or even crispy fried onions. Adding some crunch is going to give your salad some texture and liven things up.
接著是酥脆食物。有很多選擇,像是芝麻餅條、南瓜籽、核桃、麵包丁或脆脆的炸洋蔥。在沙拉裡加一點酥脆食物可以讓沙拉更有口感,更加美味。

Finally, we have to add our flavor punch, like fresh herbs, sun-dried tomatoes, pomegranate seeds, or olives. This is what's going to give your salad that wow factor. But you also want to make sure you don't overload on these because they can definitely clash.
最後,要加點重口味的配料,像是新鮮的香草、日曬番茄乾、石榴籽或橄欖。這會讓你的沙拉產生令人驚豔的效果。但也要小心別加太多,因為加太多絕對會和沙拉本身衝突。

And now, it's time to make our vinaigrette. So, to make a vinaigrette, you really only need four ingredients: oil, acid, an emulsifier, and seasoning.
接著該來做我們的油醋醬汁了。要做油醋醬汁,你真的只需要四樣東西:油、酸、乳化劑和調味料。

First, we're going to combine our acid and emulsifier. We're going with red wine vinegar for an acid and Dijon mustard for an emulsifier.
首先,要先我們要把酸和乳化劑混合在一起。我們用紅酒醋當作酸類,並用第戎芥末醬當作乳化劑。

Next, you're going to stream in your oil of choice as you whisk everything together. Incorporating the oil slowly and including an emulsifier will prevent the oil and acid from separating.
接下來,你攪拌所有東西時,要把你選擇的油倒進去。將油緩緩加入並加進乳化劑可以避免油酸分離。

For our seasoning, we're going with salt, pepper, and dried oregano.
至於調味料,我們會用鹽、胡椒和乾牛至。

But the possibilities here are endless! Get crazy and experiment with different flavor combinations because a delicious vinaigrette can really take a salad to the next level.
但沙拉的風味有無限可能!瘋狂一點,用不同的風味組合試驗看看,因為好吃的油醋醬汁真的可以將沙拉帶到另一個境界。

And that's all there is to it. Vinaigrettes are super easy to make. And by preparing them yourself, you'll know exactly what's in them. The key to keeping salads from getting boring is switching them up. So even if you find a flavor combination you love, keep trying new ingredients and keep experimenting. And before you know it, you may even find that salad has become something you're craving.
就是這樣啦。油醋醬汁製作方法超級簡單。自己準備的話,你完全可以掌握裡面放了什麼。要避免沙拉太單調的關鍵就是變換組合。所以,即使你找到一個你愛的組合風味,還是要繼續嘗試新的配料並一直試驗。在你意識到之前,你可能會發現沙拉已經變成你渴望的食物了。

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