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蔬菜杂烩是一道滋养身心灵的完美健康食品，与汤、色拉、饭、藜麦或任何蔬菜配菜都是很好的搭配，而且这道菜很容易储存，因此可以提前准备，在任何时候享用。我们来看看这道菜的明星疗愈成分。 西葫芦：某些方面与黄瓜很类似，是一种有助于肝脏补水的水果，帮助肝脏在我们长期慢性脱水状态下向血液内输送关键的水分。西葫芦具有温和的肝脏净化作用，帮助肝脏安全地排出毒素，还可以舒缓肠壁、清除细菌和真菌等病原体，帮助肝脏更好地吸收营养。西葫芦也是一种有益的胆囊食物，含有能降低胆囊炎症的植物化学物。 茄子：茄科植物现在经常被建议避免，但这是健康陷阱。茄子对我们的帮助远远超过一般人的了解。茄子含有少量尚未被发现的植物化学收敛剂，可增强流向肝脏的血液。茄子还含有与维生素C结合的植物化学物，对肝脏及其个性化的免疫系统有很高的生物可利用度。茄子可以清除血液中大量的脂肪和毒素（肮脏血液综合征），帮助阻止血管中血液凝块的形成，舒缓心脏压力，避免其过度劳累。 原料：1个绿色西葫芦1个黄色西葫芦1个茄子1个红甜椒4杯煮好的藜麦（可选项） 西红柿酱：4个切切碎的西红柿1个切碎黄洋葱4个切碎的蒜瓣2汤匙番茄酱半茶匙盐半茶匙干罗勒1/8茶匙咖喱粉 番茄酱的制作： 将上述成分在锅中用高温加热，时不时搅拌2到3分钟直到西红柿软化出汁。减少火力文火炖15至20分钟，并持续搅拌。用手持搅拌器将该混合物打碎形成粘稠西红柿酱，该种番茄酱非常方便冷冻保存，随时可以享用。如果使用购买的番茄酱，请确保不含柠檬酸。 准备： 将烤箱预热到190度。同时将西葫芦、茄子和红甜椒切成薄片放在一边。 将一杯番茄酱平均放置于烤盘底部，将西葫芦、茄子和红甜椒切片以任何方式排列。用烤箱纸盖住烤盘放入烤箱烤45至60分钟，直至蔬菜变软。如果需要，可以在上面浇上番茄酱。可以和煮好的藜麦一起享用。 另一种烹饪方法是将西葫芦、茄子和红甜椒放入番茄酱中，煮40到60分钟直到蔬菜变软为止。 4人份
Ratatouille is the perfect healthy comfort food that nourishes the body, mind, and soul. The warm veggies bubbling in a rich savory sauce make it a wonderful meal that is enjoyed by family and friends alike. It pairs well with soup, salad, cauliflower rice, quinoa, or any veggie side dish. Ratatouille also freezes well which means you can cook in advance and have it on hand for any last minute dinner needs.
In Liver Rescue, I share how each of these ingredients can support you and your loved ones in healing. Let’s take a look…
Zucchini: Very similar to cucumber in certain ways, as it is also a fruit that’s helpful for liver hydration, which allows the liver to store micro pockets of water that it can later release back into the bloodstream during moments of chronic dehydration in your life. Zucchini have a mild liver purging effect, allowing the liver to squeeze out poisonous troublemakers safely. It’s also soothing to the intestinal tract walls, pushing out pathogens such as bacteria and fungus, allowing for better absorption of nutrients that can be sent up to the liver. Zucchini is a beneficial gallbladder food, containing phytochemicals that actually reduce gallbladder inflammation.
Eggplant: Often shunned due to confused belief systems about nightshades, eggplant is more worthy than we are led to believe. It can help us more than anyone knows; the only reason it’s avoided is because we don’t understand it. In truth, eggplant has small quantities of an undiscovered astringent phytochemical that improves blood flow to the liver, allows oxygen to be maximized inside the liver, and helps prevent all manner of disease. Eggplant also has phytochemical compounds that bind onto vitamin C, making it more bioavailable to the liver and the liver’s personalized immune system. Eggplant thins out dirty blood filled with fats and poisons, which can help stop blood clots from occurring inside our veins and eases the heart, too, allowing it to not overwork as it pumps.
1 large zucchini
1 large yellow squash
1 red bell pepper
4 cups cooked quinoa (optional)
4 tomatoes, roughly diced
1 yellow onion, roughly diced
4 garlic cloves, minced
2 tablespoons tomato paste (see Tips)
½ teaspoon sea salt
½ teaspoon dried basil
½ teaspoon poultry seasoning
¹⁄8 teaspoon curry powder
Preheat the oven to 375°F. Thinly slice the zucchini, yellow squash, eggplant, and red bell pepper into rounds. Set aside.
To make the tomato sauce, combine its ingredients in a saucepan over high heat. Stir frequently for 2 to 3 minutes until the tomatoes have released their juices. Reduce heat to a simmer and continue stirring occasionally for 15 to 20 minutes until the tomatoes have started to break down. Using an immersion blender, puree the tomatoes until a chunky sauce forms. Alternatively, you can use a standing blender for this step by pulse blending and leaving an opening at the top to allow the steam to escape.
Place a cup of the tomato sauce in the bottom of a baking dish and spread it to coat the bottom. Layer the zucchini, yellow squash, eggplant, and red bell pepper slices in whatever pattern is desired. Cover the baking dish with parchment paper and place in the oven for 45 to 60 minutes, until the vegetables are tender. Serve the ratatouille topped with the remaining tomato sauce, over a bed of quinoa if desired.
*This tomato sauce freezes well and can be kept on hand for quick, easy meals anytime.
*If you use store-bought tomato paste, make sure it doesn’t contain citric acid.
*For an even faster version, roughly dice the zucchini, yellow squash, eggplant, and red bell pepper, mix in the tomato sauce, and cook everything in a baking dish for 40 to 60 minutes until all the vegetables are tender.
Makes 4 servings
Find out more undiscovered properties of healing foods and how they support the liver, check out my bestselling book, Liver Rescue.