其實我不知道這篇文章應該歸類在食譜還是哪裡，純粹是想分享我最近的早餐，來高雄將近兩個學期，一個人住在小套房，什麼都不缺，唯一的遺憾就是沒廚房，但我依然維持著在家吃早餐的習慣。
或許在Instagram追蹤misstaste的人有發現，我創了一個標籤#cookwithoutkitchen。就是字面上的意思，到底少了廚房，用一只蒸煮鍋和五百元小烤箱能變出什麼花樣？結果比我預期的還要豐富許多，今天這篇是聚焦在菜菜果果們——沙拉，也就是我最近的早餐，想教大家幾個簡單技巧，只要掌握原則，健康沙拉也能很好吃。
Maybe some of you already found that I created a hashtag, #cookwithoutkitchen, on Instagram. It's basically about what I cook and eat in my tiny space, with only one small electric hot pot and an oven which is just big enough for two toasts. That's the cheapest oven I could find in the shop, only 500 NTD (17$). Anyway, I'm going to share some tips of preparing simple, tasty, healthy SALAD that I have every morning.
1. 均衡飲食 Balanced Diet
來自各種蔬菜水果的纖維質，水果種類越多越好，但是我只有一人，要同時準備五色蔬果確實不容易。一些蛋白質，可能是牛奶、水煮蛋或無糖優格。一點好油脂，初榨橄欖油製作沙拉醬汁是不錯的選擇，有些營養屬於脂溶性，像是胡蘿蔔素，所以如果是打蔬果汁有加入紅蘿蔔，我會多加一匙橄欖油進果汁機。澱粉類不一定每天早餐都會出現，但如果有的話我會特別開心，烤地瓜、granola、一片烤得金黃塗滿奶油的吐司都是不錯的選擇。重點是均衡，所以只吃沙拉和水果是不夠的，相信我，均衡的早餐會帶來精神滿滿的一天。
I don't do that clean eating for every meal, and I'm not on a diet, just trying to be healthier. I still eat meat, sweets, snacks, basically all kinds of food. But for breakfast, I like to prepare by myself. Lots of fruit, fibre, whole grain, some good oil and protein. The point is to be BALANCED, so only salad or fruit is not enough. I want a cup of milk, an egg, or some plain yogurt.
2. 自製沙拉醬 Homemade Salad Dressing
決定一盤沙拉好吃與否，關鍵在沙拉醬，少了醬料調味，會有變成草食類動物的錯覺，市面上琳瑯滿目的沙拉醬通常熱量驚人，而且你們想想，為什麼那些沙拉醬能放在室溫貨架上長期販售？答案是防腐劑，添加物並非全是壞東西，但在能力所及之內，我都會盡量避開那些人工的食品添加物。那好吃的醬汁應該具備什麼要素呢？
- 酸：紅酒醋、巴薩米可醋、蘋果醋、甚至是白醋都是不錯的選擇，我通常使用檸檬汁當做基底。
- 油脂：油脂的特性能讓沙拉的口感更順口，我最常用初榨橄欖油，也試過石垣島辣油，那種麻中帶點炒白芝麻的香氣超級開胃，如果醬料中已經有潤口的要素也可以跳過油脂這一步。
- 鹹：鹽，什麼鹽都可以，鹹可以提味應該大家都知道。
- 甜：甜味能當作酸味的緩衝，我會在油醋醬裡加一點蜂蜜，楓糖也是不錯的選擇，會讓醬汁帶點煙燻味、堅果香。甜味能讓沙拉變得更好吃，讓人覺得自己不是那麼像羊在吃草。
- 額外的調味：最常見的是黑胡椒，每次看奧利佛做菜，鹽跟胡椒幾乎是密不可分了，我自己使用的是彩色胡椒，香氣比黑胡椒豐富些。乾燥香草也是很好用的廚房好朋友，沒有新鮮香草就去全聯買罐小磨坊。
The soul of salad is DRESSING. Without dressing, it is just a plate of boring vegetable. Good dressing makes me feel less like sheep eating grasses. There are various kinds of dressing you can find in supermarket, but I prefer making it by myself. Here are the essential constituents that I always put in my dressing:
- Acid: Red wine vinegar, Balsamic vinegar, fruit vinegar are all good options for the taste of acid. And I usually use fresh lemon juice as a base.
- Oil: The smoothness can bring everything together. I like to add extra virgin olive oil, and I have tried chili oil called 石垣島ラー油, which is full of smell of roasted white sesame that brings some Chinese taste.
- Salty: Salt. Salt. Any kinds of salt.
- Sweet: Sweetness can balance the intense acid taste. I like to add some honey in my dressing. You can also use maple syrup. It'll bring some nutty, smoky flavor.
- Seasoning: Pepper is the most commonly seen spice, and it usually comes with salt. What I always use is colorful pepper which I think is more flavorful than black pepper. Adding dried herbs is a very good way to level up your dressing, too.
3. 備料 Ready to Cook
沙拉大概是世上最入門的餐點，可以簡單可以複雜，可以淋醬單吃可以做各種變化，如果想要在一早上班趕課前吃盤營養味美的沙拉，切記事先備料，生菜我會要吃之前再切，其餘的配料，例如：水煮蛋、馬鈴薯、甜菜根......這種需要花時間煮熟的材料，一次先準備幾天份，放在保鮮盒中冰起來保存三五天不成問題。
Salad is the easiest dish in the world. It can be entry-level or very fancy. If you want your salad to be fancy, but you don't want to be late for that caramelized mushroom. Remember, prepare the ingredients beforehand. Ingredients that take time to cook, such as boiled eggs, potatoes, beetroots. I usually cook them a day before, and preserve them in lock&lock. Keeping for three days or longer is ok as long as your refrigerator works.
以下分享兩個我常吃的沙拉醬配方，沒有一定比例，可依個人口味調整。
- 懶人檸檬沙拉醬：檸檬汁、初榨橄欖油、芥末籽、胡椒、鹽、蜂蜜、少許水
- 健康版凱薩醬：無糖優格、乾燥香草、鹽、胡椒
Just make it as you like.
Hope you enjoy healthy life.
- Lazy Lemon Dressing: lemon juice, extra virgin olive oil, whole grain mustard, pepper, salt, honey and a bit water.
- Nonfat Caesar Dressing: plain yogurt, dried herbs, salt and pepper.
S.
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