實(shí)用且簡單的循序漸進(jìn)減肥食譜

實(shí)用且簡單的循序漸進(jìn)減肥食譜

New Year’s resolutions tend to be big, impressive promises that we adhere to for short periods of time — that blissful stretch of January when we are starving ourselves, exercising daily and reading Proust. But, and you know this, rather than making extreme changes that last for days or weeks, we are better off with tiny ones lasting more or less forever.

新年決心總是那些遠(yuǎn)大而令人印象深刻的誓言，不過我們通常只會(huì)堅(jiān)持很短的一段時(shí)間，差不多也就是在1月里我們能忍饑挨餓、每天運(yùn)動(dòng)還讀普魯斯特。但是，你懂的，比起做那些只持續(xù)數(shù)日或數(shù)周的極端蛻變，那些能多多少少能堅(jiān)持下去的小改變往往對我們更有益。

Mostly, though, when it comes to diet, we are told the opposite. We have a billion-dollar industry based on fad diets and quick fixes: Eat nothing but foam packing peanuts and lemon tea, and you’ll lose 30 pounds in 30 days. Then what? Resolutions work only if we are resolute, and changes are meaningful only if they are permanent.

然而，大多數(shù)時(shí)候，在節(jié)食這件事上，我們得到的恰恰是相反的意見。我們有上億美金的產(chǎn)業(yè)是基于流行性的節(jié)食和速效修身：除了減肥膠囊和檸檬茶以外什么也不吃，這樣你就能在30天內(nèi)減掉30磅。然后呢?新年決心只有在我們真的下定決心的時(shí)候才會(huì)起作用，而變化只有是永遠(yuǎn)有效的才有意義。

What follows are some of the easiest food-related resolutions you will ever make, from cooking big pots of grains and beans once a week, to buying frozen produce, to pickling things à la “Portlandia.” Committing to just a few of these, or even one, will get you moving in the right direction toward eating more plants and fewer animal products and processed foods. My suggestions are incremental, but the ease with which you can incorporate them into your normal shopping, cooking and eating routines is exactly what makes them sustainable and powerful.

接下來就是那些你完全可以做到的最簡單的飲食攻略，從每周煮一大鍋豆子和谷物，購買冷凍食品，到《波特蘭迪亞》(Portlandia)劇集中的泡菜，只要堅(jiān)持其中的幾條，甚至只要一條，就可以讓你減少攝入肉類和加工食品，并邁入多吃蔬果的正軌上。我的建議是循序漸進(jìn)，要讓任何決心持續(xù)有效和有力，就要將其自自然然地融入你的日常購物、烹飪和飲食習(xí)慣之中。

Flexitarianism is about making a gradual shift, not a complete overhaul. It is a way of eating we are much more likely to stick to for the long term — which, after all, is the point of resolutions in the first place.

彈性素食主義倡導(dǎo)的是漸進(jìn)的轉(zhuǎn)變而不是徹底顛覆。它是一種我們能容易長時(shí)間執(zhí)行的飲食方式，歸根結(jié)底，那是下定決心的初衷。

Cook simple, unseasoned vegetables every few days.

每隔幾日做一次不加任何調(diào)料的蔬菜。

You can steam or parboil or microwave. Once cooked, vegetables keep a long time. And then they’re sitting there waiting to top pastas and grains, to bolster soups and salads, to whip up veggie wraps or just to reheat in oil or butter with seasonings.

你可以蒸、煮或是微波。經(jīng)過烹調(diào)的蔬菜能保存較長時(shí)間。它們隨時(shí)能與意大利面和粗糧搭配，做成湯和沙拉，卷蔬菜卷，直接過油或用本身有風(fēng)味的黃油加熱即可食用。

Leftover vegetable spread. Purée any leftover vegetables (as long as they are tender) in the food processor with olive oil, fresh parsley leaves, lemon juice, salt and pepper until the mixture reaches the consistency you want. Serve with bread, crackers or crudités. It’s nice on toast as breakfast.

余菜涂抹料理。將任何剩下的蔬菜(只要它們是軟的)搗泥，混合橄欖油、新鮮的歐芹葉、檸檬汁、鹽和胡椒加入攪拌器，攪拌直到你喜歡的粘稠度。就可以用來涂面包、餅干或是蘸蔬菜條。早餐用來抹吐司也相當(dāng)不錯(cuò)。

Cook big batches of grains and beans.

粗糧豆類大鍋煮。

Because it’s nearly effortless, and having cooked grains and beans on hand at all times makes day-to-day cooking a breeze. They will keep in the fridge up to a week.

它實(shí)在是太容易做了，而且有現(xiàn)成的粗糧和豆子在手，為日復(fù)一日的下廚偷來片刻閑情。它們放在冰箱里一個(gè)禮拜也不會(huì)壞。

White beans with kale and sausage. Sauté some loose Italian sausage in olive oil until lightly browned. Add minced garlic, cooked white beans, chopped kale, a splash of bean-cooking liquid or water, salt and pepper. Simmer until beans are hot and kale is wilted. To garnish, add oil and parsley.

甘藍(lán)、香腸配白豆。將幾根意大利香腸炒香，用橄欖油煎至微微焦黃。加入蒜末、熟白豆、切碎的甘藍(lán)、一勺煮豆剩下的湯或是水、鹽和胡椒。煨至豆子熟透，甘藍(lán)變軟。想要看起來更好看，可淋少許油并飾以歐芹。

Buy half as much meat, and make it better meat.

肉食數(shù)量減半，質(zhì)量提升。

Thinking of eating meat as an indulgence lets you buy tastier, healthier, more sustainable meat without breaking the bank.

將吃肉視為一種獎(jiǎng)賞會(huì)讓你愿意去購買更美味、更健康、更有機(jī)的肉類而不必打破原則。

Thai beef salad. Grill, broil or pan-sear a small piece of flank or skirt steak until medium-rare; set aside. Toss salad greens; plenty of mint, cilantro and basil; chopped cucumber; and thinly sliced red onion. Dress with a mixture of lime juice, fish sauce, sesame oil, sugar and minced jalapeño. Thinly slice the steak and lay it on top; drizzle with a little more dressing and any meat juices. Garnish with herbs.

泰式牛肉沙拉。燒烤、白灼或是用平底鍋煎一小片牛肋排或側(cè)腹橫肌牛排至半熟備用。將綠葉菜，足量薄荷葉、芫荽和羅勒，黃瓜丁，紫洋蔥絲拌成沙拉。用青檸汁、魚露、芝麻油、糖和墨西哥辣椒丁混合成調(diào)味汁。將牛排切成細(xì)條鋪在沙拉上;淋上調(diào)味汁和煎牛排產(chǎn)生的肉汁。飾以綠葉。

Splurge when you can.

偶爾放縱。

That way, the foods you consider special treats are truly special. For me it’s dark chocolate, meat and cheese.

這樣一來，任何對你來說是特殊待遇的食物就變得真正特別了起來。對我來說那就是黑巧克力、肉和奶酪。

Dark chocolate ganache. Heat 1 cup cream in a saucepan until steaming. Put 8 ounces chopped bittersweet chocolate in a bowl and pour the hot cream on top. Stir to melt and incorporate the chocolate; use immediately as a sauce, or cool to room temperature and whip to make a smooth frosting or filling.

黑巧克力甘那許(ganache，淋醬巧克力——譯注)用深平底燉鍋將一杯量奶油加熱至冒熱氣。將8盎司黑巧克力碎倒入碗中，再倒入加熱后的奶油。攪拌直至與巧克力完全融合?？梢援?dāng)做蘸醬即食，也可以冷卻至室溫后再打成巧克力醬用來做脆皮或是夾心。

Buy frozen fruits and vegetables.

購買冷凍水果和蔬菜。

Because out-of-season produce from halfway around the world doesn’t make much sense or taste best. Fruits and vegetables (from peaches, to corn, to squash) frozen when they are ripe are a better alternative, and incredibly convenient.

既然反季節(jié)食品經(jīng)過了半個(gè)地球的旅行后通常不會(huì)好吃到哪里去，自然成熟時(shí)被速凍的當(dāng)季果蔬(比如桃子、玉米、南瓜)是更好的選擇，而且極其方便。

Frozen peach jam. Combine 1 pound frozen peaches, 1/4 cup sugar and 2 tablespoons lemon juice in a medium saucepan over medium heat. Bring to boil, then adjust heat so it bubbles steadily. Cook, stirring occasionally until thick, 15 to 30 minutes. Cool completely; it will keep in fridge at least a week.

速凍桃子醬。將1磅速凍桃子、四分之一杯糖和兩餐勺檸檬汁在中號平底燉鍋里混合，中火加熱煮開。將火調(diào)至使其保持沸騰的溫度，再煮15至30分鐘，中間要時(shí)不時(shí)攪拌一下直至粘稠即可。冷卻后可在冰箱保存至少一周。

Pickle.

腌漬泡菜。

So the copious amounts of fresh produce you buy never have to go to waste. And because it tastes good.

至于那些你買多了的新鮮食材也完全不要浪費(fèi)，因?yàn)樗鼈兊拇_美味。

Quick-pickled cucumbers and radishes. Put thinly sliced cucumbers and radishes (use a mandoline if you have one) in a colander. Sprinkle with salt, gently rubbing it in with your hands. Let sit for 20 minutes, tossing and squeezing every few minutes. When little or no liquid comes out, rinse and put in a bowl. Toss with some sugar, dill and vinegar, and serve. Garnish with dill.

快速腌黃瓜和水蘿卜。將黃瓜和水蘿卜切成薄片(有條件的可用切片器)放入攪拌器。撒上鹽，用手稍微和一下。靜置20分鐘，每隔幾分鐘將水分?jǐn)D一擠直到完全沒有水溢出。沖洗后置于碗內(nèi)，再加入糖、茴香葉和醋攪拌。上桌時(shí)飾以茴香。

Make your own hummus, bean dips and nut butters.

自制鷹嘴豆泥、豆醬和堅(jiān)果醬。

With those around, vegetables and fruit practically dip themselves. You’ll be filling up on produce without even noticing it.

有了這些蘸醬，鮮蔬和水果就是現(xiàn)成的食物，你會(huì)在不知不覺中就攝入了足夠的純天然產(chǎn)品。

Hummus. In a processor or blender, combine cooked chickpeas, minced garlic, tahini, lemon juice, olive oil, salt and pepper. Purée; taste and adjust the seasoning. Garnish with oil, lemon and smoked paprika.

鷹嘴豆泥。用攪拌器或是磨豆機(jī)，將熟鷹嘴豆、蒜蓉、芝麻、檸檬汁、橄欖油、鹽和胡椒混合，搗成糊狀，邊調(diào)味邊試吃。上桌時(shí)佐以油、檸檬和紅辣椒粉。

Make your own condiments.

自制調(diào)味料。

Store-bought versions of ketchup, barbecue sauce, salsa and the like are often loaded with preservatives and sugar. Besides, creating your own recipes is a blast.

市面上買來的番茄醬、燒烤醬、辣醬之類的東西通常都含有防腐劑和糖。除此之外，創(chuàng)造你自己的配方簡直是酷斃了。

Marjoram pesto. In a small food processor, combine a cup of marjoram (leaves and small stems) and some garlic; process until finely minced. Add red wine vinegar and olive oil; purée. Add capers (about a tablespoon) and pulse a few times. Season with salt and pepper to taste.

墨角蘭青醬。用一個(gè)小號的料理器，混合一杯墨角蘭(葉子和嫩莖)和些許蒜，攪拌直到變成碎末。加入紅酒醋和橄欖油;搗成泥。加入續(xù)隨子(酸豆——譯者注)(大約一餐匙)，晃一會(huì)兒搖勻。用鹽和胡椒提味。

Eat vegetables for breakfast.

全素早餐。

You already eat fruit for breakfast, so what’s so strange? Veggie-based breakfasts are common around the world: cucumber and tomato salads in Israel, pickled vegetables in Japan, a bean and tomato stew in parts of Africa. Think of it as a très chic international trend.

既然你已經(jīng)用水果作早餐，這又何奇之有?全素早餐其實(shí)在全世界都很普遍：以色列的黃瓜番茄沙拉、日本的泡菜還有非洲好些地方的燉豆子和番茄。這可是國際范兒的至潮食尚。

Cauliflower tabbouleh. Pulse cauliflower florets in a food processor, or chop them by hand, until they are small bits resembling grains. Toss with chopped tomatoes, plenty of chopped parsley and mint, lemon juice, olive oil, salt and pepper.

塔布勒菜花沙拉。將菜花切片用料理器打碎或切成米粒大小的碎末。與番茄碎、歐芹碎、薄荷碎、檸檬汁、橄欖油和胡椒混合即可。

Cook plants as you would meat.

用肉食烹飪法料理蔬菜。

Because bold, meaty flavors aren’t reserved just for flesh.

濃郁的肉香味其實(shí)并不僅僅存在于肉食中。

Breaded fried eggplant. Dredge 1/2-inch-thick eggplant slices in flour, then beaten egg, then bread crumbs. Put on a baking sheet lined with parchment and refrigerate at least 10 minutes (up to 3 hours). Shallow-fry (in batches, without crowding) in 1/4 inch olive oil in a large skillet until browned on both sides. Drain on paper towels. Garnish with parsley and lemon.

煎茄餅。選取0.5英寸厚的茄子切成四片，打蛋，裹上面包屑。在烤盤上鋪一層培油紙，將茄片放入，在冰箱里冷卻至少10分鐘，最多3小時(shí)。往燒烤盤加入沒至四分之一英寸的橄欖油，將茄片排開(不要相互挨著)微微煎至兩面焦黃。用紙巾將油吸干，上桌時(shí)飾以歐芹與檸檬。

Cooking for carnivores? Make extra sides.

為肉食者們下廚?整點(diǎn)兒額外的小吃。

Let the people around you have their fill of meat while you eat a bit, but fill up on vegetables, beans and grains.

讓他們飽食肉類而你只是淺嘗，讓蔬菜、豆類與粗糧成為你的主菜。

Roasted broccoli gratin. Put broccoli florets in a baking dish; toss with olive oil, salt and pepper. Roast at 425 degrees until the tops are lightly browned and the stems nearly tender, 10 to 15 minutes. Sprinkle with bread crumbs (preferably homemade), mixed with Parmesan if you like, and a little more olive oil. Continue roasting until the bread crumbs are crisp.

焗烤西蘭花。西蘭花切好放入烤盤，用橄欖油、鹽和胡椒拌勻。用425度烤10至15分鐘直到西蘭花表層微微焦黃，花莖發(fā)軟即可。撒上面包丁(最好是自制的了)，如果你喜歡還可以加點(diǎn)帕瑪森奶酪，再加上一點(diǎn)橄欖油。再烤一烤直到面包丁變脆。

Cook out of your comfort zone.

跳出你的烹飪舒適圈。

Because some of the best vegetable-centric food comes from halfway around the world, where it is “food,” not “flexitarian.”

許多最棒的純素食料理來自于世界的另一端，在那里，它們就是“家常菜”，而不是“彈性素食”。

Caramel-braised tofu. Put 1 cup sugar and 1 tablespoon water in a deep cast-iron skillet over medium heat; cook until sugar liquefies and bubbles. When it darkens, turn off the heat. Carefully pour in 1/2 cup fish sauce and 1/2 cup water; cook over medium-high heat, stirring, until it becomes liquid caramel. Add sliced shallots, cubed, pressed or extra-firm tofu, lots of black pepper and lime juice. Simmer, stirring occasionally until the tofu is hot.

焦糖燉豆腐。將一杯糖、一餐匙水加入一個(gè)深口鑄鐵小鍋，中火加熱，直到化成糖漿并煮開。當(dāng)糖漿變?yōu)樯钌P(guān)火。小心加入半杯魚露和半杯水，中高火加熱，攪拌直到整個(gè)形成焦糖。加入紅蔥片、切成方塊的硬豆腐(或北豆腐)，大量黑胡椒和青檸汁。小火慢燉，適當(dāng)攪拌直到豆腐完全熱透即可。