章節試閱
如何將一般菜式轉為純素菜式呢？
近年來，純素主義風潮襲遍全球。從網路上得知市面上已經有不少餐廳，新增了多款純素食的菜式，設計了一個純素食餐牌，甚至有些餐廳將所有餐點百分百轉為純素食，不少素食者聞風而至，所以接下來想分享一下如何將葷食餐點轉為純素餐點。
根據本人茹素15年及多年在純素食餐廳工作的經驗得出代替方式如下：
材料
牛奶可以用椰奶、豆奶等植物奶代替。
奶油可以用純素奶油、全植物性奶油代替。
煎蛋可以用素荷包蛋或用腐皮（鮮豆皮）代替。
魚可以用我的純素魚食譜（第122頁）——用紫菜包腐皮（鮮豆皮）製作成的素魚代替。
肉可以用豆類製品代替。
雞肉可以用猴頭菇、秀珍菇代替。
動物油可以用葡萄籽油、橄欖油、米糠油、芝麻油等純植物油代替。
乳製牛油可以用純素牛油代替。
蜂蜜可以用龍舌蘭蜜、椰子蜜、麥芽糖漿、甜菊葉糖、楓樹糖漿代替。
起司可以用純素起司代替。
乳酪可以用豆奶乳酪代替。
鰻魚可以用茄子加純大豆醬油代替。
肉湯底可以用蔬菜、豆漿、堅果、海藻、番茄製作的湯底代替。
海鮮可以用杏飽菇、菌菇類代替。
調味品
蠔油、含魚成分的醬油可以用素食蠔油、純大豆醬油、黑豆蔭油等天然醬油代替。
沙茶醬可以用純素沙茶醬代替。
味粉、雞精可以用香菇味素及蔬菜味素代替。
非素食酒可以用素食啤酒或全素葡萄酒代替。
白糖可以用黃糖、黑糖、蔗糖、椰糖、寡糖等天然砂糖代替。
香橙素雞
材料：純素冰鮮猴頭菇（已醃製）1包、生粉1湯匙、橙1個
自製香橙醬汁材料：水1茶匙、白醋2茶匙、鮮橙汁1杯、冰糖3湯匙
做法：
1 將猴頭菇切片狀或圓粒狀。
2 將橙去皮後，切細粒，待用。
3 猴頭菇沾上生粉後，落油炸脆成黃金色，盛起隔油。
4 將水、白醋、鮮橙汁、橙、冰糖、鹽一起混合倒入煲，煮至滾，加入猴頭菇一起，即可食用。
Turning 'Regular' Dishes into Vegan Ones?
In recent years, veganism has been spreading around the World. We can know from the Internet that many restaurants have added many vegan items on their menus, designed a separate vegan menu, or some of them have even turned the entire menu vegan, which attracts many vegan eaters to visit and try them out. So, I am going to share how to turn dishes with animal ingredients into vegan dishes.
Based on my 15 years of vegetarian & vegan life, and my experiences gained and builtup from working in vegan restaurants, I have summarised the following alternatives:
Ingredients
Cow's milk can be replaced with coconut milk, soy milk, and other plant-based milks.
Dairy whipped-cream can be replaced with vegan whipped-creams, and pure plantbased whipped-creams.
Fried eggs can be replaced with vegan egg substitutes, or tofu skin.
Fish can be replaced with my vegan fish recipe P.122 - made with tofu skin wrapped in seaweed.
Red meat can be replaced with soy bean products.
Chicken can be replaced with monkey head mushrooms or oyster mushrooms.
Lard can be replaced with grapeseed oil, olive oil, rice bran oil, sesame oil, or other pure plant-based oils.
Dairy butter can be replaced with vegan butter.
Honey can be replaced with agave syrup, palm sugar, barley malt syrup, stevia, or maple syrup.
Dairy cheese can be replaced with vegan cheese.
Dairy yogurt can be replaced with soy yogurt.
Eels can be replaced with vegan eels - made from aubergine and vegan soy sauce.
Meat broths can be replaced with broths made with vegetables, soy milk, nuts, seaweeds, and tomatoes.
Seafood can be replaced with king oyster mushroom and other fungi.
Condiments
Oyster sauce and some soy sauces contain shellfish – they can be replaced with vegan oyster sauce, black bean soy sauce or natural soy sauces.
Barbecue sauce can be replaced with vegan barbecue sauce.
Chicken powder seasoning can be replaced with mushroom and vegetable seasoning powders.
Non-vegan alcohol can be replaced with vegan beer or vegan wine.
White sugar can be replaced with brown sugar, black sugar, cane sugar, coconut sugar, agave nectar, or other natural sugars.
Vegan Chicken in Orange Juice
Ingredients: Fronzen Vegan Monkey Head Mushroom - Preserved, 1 tbsp corn starch, 1 orange
Homemade orange sauce ingredients: 1 tsp water, 2 tsps vinegar, 1 cup fresh orange juice, 3 tbsps rock sugar
Method:
1 Slice Monkey Head Mushroom into small pieces.
2 After peeling the orange, cut into small pieces and set aside.
3 Coat the Monkey Head Mushrooms with corn starch, fry untill crispy with a golden colour, and remove excess oil with a paper towel.
4 Mix water, white vinegar, fresh orange juice, orange, rock sugar, and salt into the pot, cook until boiled, then add Monkey Head Mushrooms and stir together. They are now ready to eat.
如何將一般菜式轉為純素菜式呢？
近年來，純素主義風潮襲遍全球。從網路上得知市面上已經有不少餐廳，新增了多款純素食的菜式，設計了一個純素食餐牌，甚至有些餐廳將所有餐點百分百轉為純素食，不少素食者聞風而至，所以接下來想分享一下如何將葷食餐點轉為純素餐點。
根據本人茹素15年及多年在純素食餐廳工作的經驗得出代替方式如下：
材料
牛奶可以用椰奶、豆奶等植物奶代替。
奶油可以用純素奶油、全植物性奶油代替。
煎蛋可以用素荷包蛋或用腐皮（鮮豆皮）代替。
魚可以用我的純素魚食譜（第122頁）——用紫菜包腐皮（鮮豆皮...
作者序
推薦序 1
自從我們在幾年前認識，花花就成為我在香港的終極純素吃貨友。我從未遇過像她對純素飲食那麼有熱情，而且那麼積極嘗試新餐廳的人。
我們在一起的時間大部分都在聊純素飲食、拍照和遊走各種有純植物選項的新地點。因此當她跟我說要編寫一本烹飪書的時候，我真的非常興奮。
花花是那種會把愛、關懷與熱情放進她所有創作當中的人。我在她的烘培教室學會做巧克力心太軟和港式蛋撻，和她探索了清邁的純素世界，還邀請她外送客製甜點給我任教的中學生們（他們很愛吃！）。
如果您正在尋找高品質材料、超健康且完全零殘忍的食譜，那您就找對地方了。我希望您不只享受到自己製作的美食，也享受把這一切彙整在本書中那背後所付出的努力。
正因為有像花花這樣的人在邁出精彩的步伐，才能建造出純素的世界。
Kayla Hill
好友兼頻繁試吃者
Foreword 1
Since we became friends a few years ago, Jennifer has become my ultimate vegan food buddy in HongKong. I've never met anyone so passionate about vegan food, and interested in trying new restaurants, as her.
Whenever we meet each other, we spend most of our time talking about vegan food, taking photos, and trying new restaurants. We also enjoy travelling together to new destinations, for example Thailand, where we can experience many different vegan restaurants. When she told me she was putting together a cookbook, I was beyond excited.
Jennifer is one of those people who puts love, care, and passion into everything she creates. I learned how to make Molten Lava Cakes and Hong Kong Style Egg Tarts in her baking studio, explored the vegan scene in Chiang Mai with her. Here in Hong Kong, I invited her to the school where I teach, to share some of her custom-made desserts with my secondary school students; they absolutely loved them!
If you're looking for recipes that feature quality ingredients, are super healthy, and are completely cruelty-free, you've come to the right place. I hope you enjoy not only the delicious food you will create, but also all the effort that was made into putting this collection together.
It's people like Jennifer who are making amazing strides in building a vegan world.
Kayla Hill
Friend and Frequent Taste-tester
推薦序 2
素心茹素已經差不多有20年，嗜甜的素心，一直希望可以製作及品嚐到純素甜品，尤其「蛋」糕更加是素心的至愛。
20年前坊間素食人口少，更遑論是純素蛋糕和甜品。有幸在機緣巧合下認識到花花，立刻封為偶像，每一次生日與party，必定會請求花花為我製作純素蛋糕，素心最愛就是黑朱古力龍舌蘭蜜蛋糕。因為家人有糖尿病患者，而媽媽又十分喜愛苦澀的黑朱古力，感激花花願意為我設計糖尿病人都可以進食的純素蛋糕食譜。
素心最欣賞花花的就是她對推廣純素甜品及素食的熱忱，她每每都在Facebook上分享世界不同地方的素食，為食物攝影並寫下評論，令素心大開眼界之餘還可以吸收很多有關素食的新知識。素食路上遇上妳，是素心的福氣。
素心
素心‧純素護膚品
Foreword 2
I am So Sum and have been on an almost vegan diet for about 20 years. Since I have a sweet tooth, I have always wished to be able to make and taste vegan sweets. Cakes are my favourite food.
Twenty years ago, the vegan population in Asian countries was very small. So, finding vegan cakes and desserts was difficult! I was so lucky to meet Jennifer, who immediately became my idol! Since then, it has become a must to request Jennifer to make me vegan cakes for every birthday and party. Her Dark Chocolate Agave Nectar Cake is my favourite. Since we have a diabetic family member, and my mother loves bitter chocolate, I am very grateful that Jennifer is willing to design a vegan cake recipe that is also suitable for people with diabetes.
What I admire most about Jennifer, is her enthusiasm in promoting vegan desserts and veganism itself. I always see her sharing vegan food from around the world on Facebook, as she travels to different places. She writes comments on the food photos, which not only broaden my horizons, but also give me lots of new knowledge about new vegan places and new vegan dishes. It is truly my blessing to have met her on my path of veganism.
So Sum
So Sum Vegan Skincare
推薦序 3
從前某一天，不知從何冒出來的Jennifer突然在臉書上給我一個訊息，問是否可以做些純素蛋糕讓我試吃。在網路上的陌生人竟然釋出如此善意，一般來說是非比尋常的，光是這一點就展示了她熱衷於客製化純素蛋糕，以及與（甚至她不認識的）其他人分享這份美味的喜悅。我的家人和我都立即成為她作品的粉絲。我們能夠享受健康無奶、個人化口味，甚至做成無糖的蛋糕，對於我患有糖尿病的奶奶和注重健康的家人而言，都尤其珍貴。
跟Jennifer碰過幾次面之後，我們很快便成為一起出去嘗試市內各種純素食物的好友。我個人比較懶得去探索各種食物，通常只是一直去附近的餐廳。但Jennifer不一樣，她的足跡真的遍佈香港各個角落，並記錄下市面每一間純素餐廳。她確實是一個熱情純素甜點師的典範。我衷心祝福她一切順利，也超級期待這本她終於有機會出版的精彩純素書。
唐貝欣
Managing Director of ISAWORKSHOP
好友兼Jennifer的客製純素糕點超級粉絲
Instagram賬號：@fionabest
Foreword 3
Once upon a time, out of nowhere, Jennifer sent me a message on Facebook, asking me whether she could make me some vegan cakes to try. It's not usual to receive such a kind gesture from a complete stranger online. This alone showed me her enthusiasm about making customised vegan cakes, and sharing her joys of such deliciousness, even with those she didn't know. My family and I soon became fans of her work. The fact that we were able to savour healthy dairyfree cakes, personalise them with the flavours we wanted, and to even have them sugar-free, was perfect for my diabetic grandmother, and for our other health-conscious family members.
After meeting Jennifer a few times, we became good friends. We would sometimes dine out together, seeking new vegan options around town. I'm personally lazy to explore new food places. I would rather stick to restaurants close by where I live, rather than do what Jennifer does, which is really to go around every part of Hong Kong, sharing information about each and every vegan restaurant out there. She really is the definition of a passionate vegan dessert chef. I wish her all the best in whatever comes her way, and I am super-excited to see this knowledgeable vegan-based book she is finally publishing.
Fiona Tong
Managing Director of ISAWORKSHOP
Friend & a super-fan of Jennifer's customised vegan cakes
Instagram：@fionabest
推薦序 4
最期待花花的書了，也替她高興，她對純素食的專注是從內心發出來的，純真的她一點也不做作，在香港這個地方推廣純素食不容易。
喜歡她的堅持，一直學習，甚至走到世界各地尋找美味的素食。這本書有滿滿的資訊，可以讓初嘗純素食的朋友們一步到位，不費功夫就能進入多姿多彩的純素境界，因為花花已經為大家走過很多路了。
伍月霖
國際素食聯盟亞太區代表
Foreword 4
I am looking forward to Jennifer's book, and I am very happy for her. Her focus on veganism comes deep from her heart. She is someone so innocent and unpretentious —it is not easy to promote veganism in a place such as Hong Kong.
I like her persistence, and her spirit of continuous learning. She even goes looking for delicious vegan foods in other parts of the world. This book is filled with useful information. It will significantly help people who are starting to have vegan food. They will be able to enter the vivid world of veganism, without having to word hard, as Jennifer has walked those miles for us.
Shara Ng
Regional Representative Asia Pacific at International Vegetarian Union
推薦序 5
花花是一個我非常欣賞的年輕人。欣賞她有一顆真誠、熱忱、積極、好學、進取的心，全身全力投入推廣純素。
世界和平由每一個人自己做起。最簡單和每個人都有能力做的，就是選擇怎樣吃。純素（蔬食，plant based）就是一種和平的飲食方式。和平飲食的同時兼顧全食（whole food）和盡量生食（raw），就是真正健康的關鍵。
美食當前，甜品一向都是頭號惡魔（蛋、奶、白糖、麵粉、添加劑）。慶幸有花花，透過她用心設計和製作的純素、無糖、無麩質的生機甜品食譜，讓大家在和平飲食派對的同時，亦不失美味及健康的元素。
除了飲食，生活的其他範疇，對於個人健康及環境生態，也是同樣重要的。多謝花花在書中的純素生活分享，為我們提供了很多捷徑。多謝妳為世界和平及生態平衡所作出的貢獻。更要多謝選擇純素生活的每一位朋友。
盧麗愛醫生
香港執業外科專科醫生
《我醫我素：健康素食小百科》作者
亞太素食聯盟醫學顧問
Foreword 5
I admire Jennifer very much. As a youngster, she is genuine, passionate, enthusiastic, curious, and progressive in her promotion of veganism.
World Peace starts from every individual, and the simplest thing which everyone can do, is help through their choices of how and what to eat. Veganism (or a plant-based diet) is an example of a peaceful diet. At the same time, it includes wholefoods, and raw foods as much as possible. That is the real key to health.
Within an array of gourmet desserts, there are always a number of devils: eggs, dairy, white sugar, and additives. Fortunately, we have Jennifer, who pays much effort in designing and creating vegan, sugar-free, gluten-free, and raw dessert recipes. This allows us to indulge in a peaceful diet at social events, without losing the tastiness, and with healthy elements.
In addition to your dietary choices, your individual health, environmentalism, and ecological living, are all important aspects of life. Thank you, Jennifer, for sharing vegan life tips in your book, and for providing us with a shortcut to veganism. Thank you also,
for contributing to World Peace, and to ecological balance. And even more, thank you to everyone who has chosen to live as a vegan.
Dr. Irene Lo
Hong Kong Practicing Specialist Surgeon
Author of 我醫我素：健康素食小百科
Consultant Asian Pacific Vegan Association DipIBLM
推薦序 1
自從我們在幾年前認識，花花就成為我在香港的終極純素吃貨友。我從未遇過像她對純素飲食那麼有熱情，而且那麼積極嘗試新餐廳的人。
我們在一起的時間大部分都在聊純素飲食、拍照和遊走各種有純植物選項的新地點。因此當她跟我說要編寫一本烹飪書的時候，我真的非常興奮。
花花是那種會把愛、關懷與熱情放進她所有創作當中的人。我在她的烘培教室學會做巧克力心太軟和港式蛋撻，和她探索了清邁的純素世界，還邀請她外送客製甜點給我任教的中學生們（他們很愛吃！）。
如果您正在尋找高品質材料、超健康且完全零殘忍的食譜，那您就...
目錄
推薦序／Foreword
封面人物傳記／Biographies from Friends Who Appear on the Cover of this Book
第1章 我的純素生活方式／Chapter 1 My Vegan Lifestyle
01 關於純素「Vegan」的定義／About the Definition of Vegan
02 邁向我的純素生活／Moving To My Vegan Life
03 分享我一天的純素食／Sharing My Daily Vegan Meals
04 多做運動有益身心／Exercise for Physical and Mental Health
05 吃一些經過加工的素肉製品如何影響我的身體？／How Does Eating Some Processed Mock Meat Products Affect My Body?
06 如果你問我，是不是所有素肉都不能吃？／Should All Mock Meat Be Avoided?
07 純素飲食如何吃到均衡有營養？／How to Have a Nutritional and Balanced Vegan Die?
08 純素寶寶／Vegan Baby
09 推廣純素主義／Promoting Veganism
第2章 純素餐廳／Chapter 2 Vegan Restaurants
01 純素食者（Vegan）在外用餐及選購食物需知／Things to Know as a Vegan—When Eating Out or Buying Food Outside
02 推廣純素餐廳小錦囊／Tips for Promoting Your Vegan Restaurant
03 我已經寫給小朋友——去幫助他們考慮第一次做生意／I Have Written for Young Children– to Help Them to Think About Businesses for the First Time
04 香港純素餐廳推介／Recommended Vegan Restaurants in Hong Kong
05 台灣純素餐廳推介／Recommended Vegan Restaurants in Taiwan
06 泰國純素餐廳推介／Recommended Vegan Restaurants in Thailand
07 日本純素餐廳推介／Recommended Vegan Restaurants in Japan
08 馬來西亞純素餐廳推介／Recommended Vegan Restaurants in Malaysia
09 澳洲純素餐廳推介／Recommended Vegan Restaurants in Australia
10 紐西蘭純素餐廳推介／Recommended Vegan Restaurants in New Zealand
11 花花的素遊口袋名單／Jennifer's Vegan Travel List
第3章 純素食譜／Chapter 3 Vegan Recipes
01 純素食材牌子／Vegan Ingredient Brands
02 如何將一般菜式轉為純素菜式呢?／Turning "Regular" Dishes into Vegan Ones?
03 如何製作純素中菜／Instructions for Making Vegan Chinese Cuisine
04 材料篇／Cooking Ingredients
05 製作純素甜品的材料替代品／Alternative Ingredients for Making Vegan Desserts
06 食譜篇／Cooking Recipes
第4章 純素消費資訊懶人包／Chapter 4 Information Kit for Vegan Consumers
01 女性用品／Feminine Products
02 日常護膚品牌／Daily Skincare Brands
03 化妝品牌／Cosmetics Brands
04 純素服裝品牌／Vegan Clothing Brands
05 純素服務／Vegan Services
06 純素旅行團／Vegan Tours
07 純素婚禮及活動／Vegan Weddings and Events
08 健康好書推薦／Health Book Recommendations
09 純素雜誌 ／Vegan Magazines
第5章 純素理念：友善地球／Chapter 5 Vegan Vision: Earth-friendly
01 純素產品／Vegan Products
02 純素環保資訊／Information on Environmental Preservation and Vegan
03 純素環保行動／Vegan and Eco-friendly Actions
附錄／Appendix
關於花花最喜愛的／About Jennifer's Favourites
致以下各行業／To the Following Industries
我的話／From Me
純素生活筆記／Your Vegan Life Notes
免責聲明／Disclaimer
推薦序／Foreword
封面人物傳記／Biographies from Friends Who Appear on the Cover of this Book
第1章 我的純素生活方式／Chapter 1 My Vegan Lifestyle
01 關於純素「Vegan」的定義／About the Definition of Vegan
02 邁向我的純素生活／Moving To My Vegan Life
03 分享我一天的純素食／Sharing My Daily Vegan Meals
04 多做運動有益身心／Exercise for Physical and Mental Health
05 吃一些經過加工的素肉製品如何影響我的身體？／How Does Eating Some Processed Mock Meat Products Affect My Body?
06 如果你問我，是...
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