土豆芦笋和甜洋葱碗 Potato, Asparagus, & Caramelized Onion Bowl

原创 Anjani 蜂鸟健康TheHummingBird 2021-05-25原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/4363.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/4363.html

土豆素食碗是多用途且美味的餐食，可以是每周的疗愈食物之选。土豆可提供饱腹感、营养和关键的干净碳水化合物，让我们的大脑和身体获得必需的葡萄糖，从而得以疗愈和维持强健。还可以选择自己喜欢的蔬菜添加到土豆素食碗中，以获得更多的营养和疗愈益处，以及更多的风味和多样性，同时还可以搭配新鲜蔬菜或色拉。

土豆芦笋和甜洋葱碗

原料（以下1杯为250毫升量）：

450克土豆

2杯切碎的芦笋

1杯切碎的洋葱

1/4-1/2杯水（可以加入更多）

1瓣切碎的大蒜

制作：

将整个土豆蒸45分钟，直到用叉子插入时已经变得柔软，冷却（可以在前一天晚上蒸好一批土豆，然后存放在冰箱中备用。只需将其加入陶瓷煎锅中加热即可，或者可以使用烤箱或空气炸锅使口感变得更脆）

蒸芦笋5至8分钟直到颜色鲜绿且变嫩为止，放在一边。

将陶瓷不粘锅置于大火上，加入洋葱，煮8至10分钟直至变软且变成褐色，可以加入一汤匙水以防止粘连。准备好洋葱后请加入大蒜，继续煮1-2分钟。加入与芦笋土豆碗一起享用。

可选酱料请参考专栏“小食和酱料”中的辣椒酱、番茄酱、蜂蜜芥末酱、芥末酱等。

番茄酱（以下1杯为250毫升）

•170克纯番茄酱（不含任何添加剂或盐）

•1/3杯苹果汁

•2汤匙新鲜柠檬汁

•2茶匙生蜂蜜

•1/4茶匙干洋葱

•1/4茶匙大蒜粉

•1/4茶匙干牛至

•1/4茶匙卡宴辣椒粉（可选项）

请将以上所有成分在一个碗中混合搅拌至光滑质地，即可享用。

Potato, Asparagus, & Caramelized Onion Bowl Potato and veggie bowls are a versatile and delicious meal you can keep coming back to as a healing meal in your weekly rotation. Potatoes provide satiation, nutrients, and critical clean carbohydrates so you get the essential glucose our brains and bodies need to heal and thrive. Then you can choose your favorite vegetables to add in to your potato and veggie bowls for additional nutrients and healing properties, along with extra flavor and variety. Also you can pair with fresh greens or a salad for a truly healing meal. Potato, Asparagus, & Caramelized Onion BowlIngredients:•   1 lb potatoes•   2 cups chopped asparagus•   1 cup thinly sliced onion•   1/4-1/2 cup water, more if needed•   1 garlic clove, finely chopped

Directions:

Steam whole potatoes for 45 minutes or until tender when pierced with a fork. Remove from heat and cool. (Tip: You can batch prep the potatoes the night before and store in the fridge to use when you’re ready. Reheat by simply adding to ceramic skillet with veggies or use an oven or air fryer to crisp up as desired)

Steam asparagus and cook until bright green and tender, 5-8 minutes. Remove and set aside.

Place a non-stick ceramic skillet on medium-high heat and add the onions. Cook until soft and browned, for about 8-10 minutes, adding a tablespoon of water as you go to prevent sticking. When the onions are ready, add the garlic and continue cooking for another 1-2 minutes. Remove from heat and serve with asparagus and potatoes. Optional additions (recipes on Medical Medium Blog):•   Hot Sauce•   Ketchup•   Honey Mustard or Mustard•   Fresh SalsaYou can find above recipes on www.medical-medium.com

Ketchup：

·       6 ounces pure tomato paste (find one without additives or salt)

·       1/3 cup apple juice

·       2 tablespoons fresh lemon juice

·       2 teaspoons raw honey

·       1/4 teaspoon dried onion powder

·       1/4 teaspoon garlic powder

·       1/4 teaspoon dried oregano

·       1/4 teaspoon cayenne pepper (optional)

To make the ketchup, combine all the ingredients in a bowl and whisk until smooth. Serve with tots.

愿天下人健康、平安、健康。