一年一度的圣诞节要到啦！相信大家都非常期待这个充满欢乐的季节。然而，今年因为疫情的关系，也相对是充满挑战的一年。因此，我相信这个圣诞会是一个少了许多圣诞派对，但却多了时间和机会与家人朋友坐下来一起好好享用健康又营养的美味佳肴。
一起来欢庆健康的圣诞节！
营养学家 Indra Balaratnam 认为，圣诞节很可能导致压力过大且饮食过量。菜肴应该看起来极具吸引力，但也绝不能忽略了其健康特性，尤其是节日佳肴。每一道菜肴都可以既美味又有营养。其中一个在佳节大餐中添加有益营养素的好方法就是加入 U.S. potatoes。
U.S. Potatoes 是维生素 C 的绝佳来源（占 DV 的30%），在支持人体免疫系统方面起着关键作用。我们应当在佳节期间，甚至全年都应补充天然维生素 C。
U.S. Potato 可以为我们提供每日所需15%的钾，这远远超过一个中等香蕉所提供的。钾是一种矿物质，是使肌肉正常运作的电解质。钾是会在我们流汗时流失的，因此我们需要对其进行补充以保持最佳性能。
一个中等的带皮 U.S. Potato 可以提供2克的纤维。纤维对人体有很多益处，其中一个是可以给我们提供更长时间的饱足感。这可以帮助避免在佳节期间饮食过度或工作久坐所带来不必要的体重增加。
一个中等大小的 U.S. Potato 可以提供110易消化卡路里，因此 U.S. Potato 是在圣诞节期间给大家提供额外能量来应付更多活动的理想食物选择。它的脂肪为零，所以完全不会加重我们的体重负担，也非常适合“少脂肪”的圣诞节大餐。
说到圣诞大餐，营养学家 Indra 分享了两道非常适合圣诞节，既健康又有营养的食谱，在来临的节日庆祝活动不妨尝试尝试。
U.S. RUSSET POTATOES MUSHROOM CHEESE CASSEROLE (Serves: 6)
Ingredients:
- 2 medium size Russet U.S. Potatoes (approximately 450 grams) -- thinly sliced
- 200 grams white button mushrooms
- 100 grams yellow onion -- thinly sliced
- 1 tablespoon (15 grams) butter
- 2 cloves garlic – finely minced
- 1 tablespoon wheat flour
- 1 cup (250 ml) cups nonfat (skim) milk
- 120g low-fat cheese (6 slices low fat cheese slices)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cayenne pepper (optional)
- English parsley -- chopped (to garnish)
Method:
- Heat oven to 180 degrees Celsius.
- Line the thinly sliced U.S. potatoes into a lightly buttered baking dish
- Melt butter in a small pot over low-medium heat;
- Add in onion and mushroom cook stirring occasionally until tender (about 5 minutes).
- Stir in flour, then slowly add in the skim milk and stir till well combined. Bring to a slight simmer.
- Stir in 120 grams low fat cheese, salt, black pepper & cayenne pepper
- Pour mixture into prepared baking dish then spread out to coat the thinly sliced potatoes.
- Bake in the oven uncovered for 45 minutes.
- After 45 minutes cooking time, cover with foil and continue to bake another 10 minutes more.
- Garnish with finely chopped English parsley
Ingredients:
- 1 kg U.S. Potatoes (mix of U.S. Russets, U.S. Red Potatoes or U.S. Blue-Purple Potatoes)
- 2 teaspoons olive oil
To make the Honey Mustard Glaze:
- 2 Tablespoon melted unsalted butter
- 4 teaspoons honey
- 4 teaspoons lemon juice
- 2 teaspoons mustard
- Pinch of salt & crushed black pepper
Method:
- Preheat oven to 200 degrees Celsius
- Wash and pat dry the U.S. Potatoes
- Slice the U.S. Potatoes thinly Hasselback-style & arrange on a baking tray lined with baking paper.
- Lightly brush the U.S. Potatoes with a little olive oil and bake for 30 minutes
- Mix all the ingredients for the honey mustard glaze into a small bowl.
- After 30 minutes, remove the potatoes from the oven and brush with half the honey mustard glaze over the U.S. Potatoes and return to bake 10 more minutes.
- After 10 minutes, brush with some more of the lemon honey glaze & bake for another 10 minutes till cooked.
- Remove from oven and garnish with a dash of salt, black pepper, finely chopped
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