吃出逆齡、增加身體免疫力 從今天開始，為細胞量身打造的能量美味餐桌 各界熱情推薦： （台灣廣告名人堂藝術收藏家）許益謙 （癌症關懷基金會董事長／健康飲食與全食物生活倡議者）陳月卿 （精準預防醫學會理事長／個人化醫療學會理事長）張家銘 （功能醫學營養師／台灣基因營養功能醫學學會理事）呂美寶 （新店現代內科診所院長、醫師／臺大醫院兼任主治醫師）謝睿穎 （性格行為學博士／北京大學客座教授）李翊菱 （襲園生活主理人及料理召集人）劉玉美 （永豐銀行資深協理）邱浩雄 （曾任舉目山莊、牡丹灣、三井餐飲集團等餐飲美學顧問）倪小喬 讓食材的原味被看見，也讓營養留在最該停留的地方 把健康放回日常生活

推薦前的致謝 推薦序 讓細胞開心的真誠祝福／陳宜　 AI也會滾土豆？／馬瑄 黑白大廚VS.黑白煮／許益謙 健康是用次次的選擇吃出來的／張家銘 原來，美味與健康可以不用妥協／陳月卿 真正長久的飲食是吃了讓身體舒服／呂美寶 絕大部分的疾病都跟吃進去的食物有很大關聯／謝睿穎 不斷翻新的土壤，值得深挖的營養寶藏／李翊菱 擁有一套屬於自己的飲食思考／劉玉美 好好生活 沒有之一／邱浩雄 做出屬於自己定義的「美味」／倪小喬 自序　當我們開始好好吃飯身體會替我們說話 前言 讓細胞開心的料理 從料理開始：身體回到舒服、穩定的狀態 主廚的風味秘密 第一章｜蔬菜的色彩力量 The Colorful Power of Vegetables 秋葵番茄清爽沙拉　Okra & Tomato Fresh Salad 鹽麴檸檬烤杏鮑菇與芝麻菜沙拉　Salt～Koji Lemon Roasted King Oyster Mushrooms with Arugula Salad 紅菊苣核桃沙拉佐希臘優格檸檬醬　Radicchio & Walnut Salad with Yogurt Lemon Dressing 毛豆薄荷泥花園沙拉　Edamame & Mint Purée Garden Wreath 烤甜菜與柿子佐菊苣沙拉　Roasted Beetroot & Persimmon Salad with Chicory 青花筍佐泡菜優格醬　Broccolini with Kimchi Yogurt Dressing 鹽麴炒茭白筍　Salt-Koji Braised Water Bamboo 焦香韓國大白菜佐洋蔥芝麻溫醬　Seared Napa Cabbage with Warm Onion Sesame Sauce 清蒸綠花椰菜佐香醋焦糖香菇　Steamed Broccoli with Balsamic Caramelized Mushrooms 香料烤紫甘藍　Spiced Roasted Purple Cabbage 柑橘味噌沙巴雍烤冬筍　Roasted Winter Bamboo Shoots with Citrus Miso Sabayon 彩虹蔬菜能量波奇碗　Rainbow Vegetable Poke Bowl 烤櫻桃番茄與莫札瑞拉起司，佐蒜香羅勒油　Roasted Cherry Tomatoes & Mozzarella with Garlic–Basil Oil 西西里茄子燴菜　Sicilian Caponata 鯷魚醬綠花椰菜與彩椒　Broccoli & Peppers with Anchovy Dressing 迷迭香炒菇菇佐黑米香溫沙拉　Rosemary Sautéed Mushrooms with Crispy Black Rice Warm Salad 孢子芥菜嫩心溫沙拉　Taiwanese Chinese Stem Mustard Greens Warm Salad 香煎綜合蔬菜佐黑蒜油醋醬　Pan Seared Mixed Vegetables with Black Garlic Oil Vinaigrette 薑黃椰奶燉蔬菜　Turmeric Coconut Vegetable Stew 白菜栗子燉煮　Braised Cabbage with Chestnuts 印度香料酸甜醬烤白花椰菜　Roasted Cauliflower with Sweet & Tangy Indian Spiced Sauce 番紅花花椰菜奶油燉洋菇甜豆與佛手瓜　Saffron Cauliflower Velouté Braise with Mushrooms, Snap Peas & Chayote 法式檸檬奶油四季豆與蘆筍　French Lemon Butter Green Beans & Asparagus with Crispy Shallots XO醬炒時蔬佐烤小魚乾　XO Stir～Fried Seasonal Vegetables with Crispy Whitebait 第二章　海洋的力量　Ocean’s Embrace — Cooking with the Depth of the Sea 金桔干貝塔塔　Kumquat Gelée Scallop Tartare 鱈魚肝冷前菜　Chilled Cod Liver Plate 酪梨香草慕斯佐煙燻鮭魚冷盤　Avocado Herb Mousse with Smoked Salmon 彩椒與酸豆拌透抽冷前菜　Mediterranean Calamari with Sweet Peppers & Capers 泰風柚香蝦冷盤　Thai-Inspired Pomelo Shrimp Plate 橙香優格沙丁魚吐司　Sardines on Toast with Orange Yogurt 橄欖油沙丁魚輕食沙拉　Olive-Marinated Sardine Salad 乾燻鮭魚佐優格蝦夷蔥醬與鮭魚卵　Tea-Smoked Salmon with Yogurt Chive Sauce and Salmon Roe 西西里檸檬香草烤魚　Sicilian Lemon Herb Baked Fish 紫蘇梅醬煎鯛魚　Crispy Snapper with Shiso Plum Sauce 香煎鯖魚佐茴香優格醬　Pan-Sear Mackerel with Fennel Yoghurt Sauce 焦糖嫩煎紅甘佐白味噌柚香奶油　Caramel-Seared Kanpachi with Miso–Yuzu Emulsion 蜂蜜芥末鮭魚佐希臘優格蒔蘿醬　Honey Mustard Roasted Salmon with Yogurt Dill Sauce 香煎干貝佐番紅花玉米醬　Pan-Seared Scallops with Saffron Corn Essence 西班牙蒜香蝦　Spanish Garlic Shrimp（Gambas al Ajillo） 香草奶油烤大蝦　Herb Butter Grilled Prawns 香草蝦肉溫煎餅佐阿根廷香草醬　Herbed Shrimp Patties with Chimichurri 番茄橄欖香草米餡透抽卷　Tomato–Olive Stuffed Squid Rolls 芝麻醋醬燴透抽　Vegetable Calamari Noodles with Sesame Vinegar 小章魚佐橄欖油馬鈴薯泥　Baby Octopus with Olive Oil Mashed Potatoes 黑蒜白酒淡菜　Black Garlic & White Wine Mussels 番紅花鷹嘴豆海鮮燉煮　Saffron & Chickpea Seafood Stew 香茅油烤魚佐泰式辣椒魚露　Lemongrass-Infused Olive Oil Roasted White Fish with Thai Chili–Fish Sauce 泰式紅咖喱螃蟹　Thai Red Curry Crab 第三章　蛋白質的滋養：肉、蛋與豆腐　Meat, Eggs & Tofu 香煎檸檬松阪豬肉　Pan Seared Pork Jowl with Lemon & Herbs 番茄紫蘇梅燉豬腩　Tomato & Shiso Plum Braised Pork 法式豬肉醬　French Pork Rillettes（Rillettes de Porc） 蔬香清爽豬蹄肉凍　Aromatic Pork Trotter Terrine 墨西哥黑豆香料牛肉醬　Mexican Spiced Beef & Black Bean Chili 紅酒蔬菜慢燉牛頰　Red Wine Beef Cheek Stew with Vegetables 番茄紅燒經典牛尾　Tomato～Braised Oxtail 米蘭燉牛膝佐香草檸檬醬　Osso Buco alla Milanese with Gremolata 巴薩米克醋香燉牛肋佐香炒時蔬　Balsamic Braised Beef Ribs with Sautéed Seasonal Vegetables 土耳其紅椒香料燉帶骨羊肉　Turkish Red Pepper & Sumac Braised Lamb 泰式香草烤羊肩排　Thai Herb Grilled Lamb Shoulder 白酒蘑菇法式燉雞腿　French White Wine Chicken Thigh Fricassée with Mushrooms 柚子百里香香草奶油烤雞　Citrus Zest Herb Butter Roast Chicken 薑黃優格醃烤雞翅　Turmeric Yogurt Roasted Chicken Wings 鼠尾草奶油雞肉卷　Sage Butter Chicken Roulade 鹽漬雞胸，香料煎烤與低溫舒肥　Brined Chicken Breast with Aromatic Spices Pan Seared or Sous Vide　 柚子胡椒雞絲爽拌小黃瓜　Yuzu Kosho Chicken Salad with Crisp Cucumber 羅勒青醬煎豆腐排佐地中海蔬菜莎莎　Basil Pesto Seared Tofu Steak with Mediterranean Salsa 椒麻油淋清酒蒸豆腐與鮮蝦球　Steamed Tofu with Huadiao Shrimp Balls and Chili Aromatic Oil 焗烤香草蘑菇可可特蛋與季節蔬菜　Mushrooms & Herbs Egg Cocotte with Seasonal Vegetables 檸檬香草鮭魚韭蔥義式烘蛋　Lemon Herb Frittata with Smoked Salmon and Leeks 昆布柴魚高湯玉子燒佐蒜片炒青椒　Kombu–Bonito Dashi Tamagoyaki with Garlic Sautéed Green Peppers 柚子皮溫泉蛋佐高湯香菇清醬　Japanese Onsen Egg with Dashi～Mushroom Essence and Yuzu Zest 柚子胡椒糖心蛋．冷燻鮭魚檸檬洋蔥沙拉　Yuzu-Pepper Marinated Soft-Boiled Eggs with Cold-Smoked Salmon & Lemon Shallot Salad 牛肉火鍋佐深韻醬汁與水波蛋　Beef Hot Pot with Savory Umami Broth and Poached Egg 第四章　大地的主食：五穀根莖類、豆類與堅果　Earth’s Harvest: Grains, Roots, Legumes & Nuts 地中海洋蔥番茄藜麥飯　Mediterranean Tomato & Onion Quinoa Pilaf 番紅花義式燉飯　Saffron Risotto alla Milanese 椰奶黑糙米海鮮飯　Coconut Black Rice Seafood Pilaf 沙丁魚山椒清酒炊飯　Sardine & Sansho Sake Claypot Rice 烤甜椒黑米餡佐羅勒青醬　Roasted Mini Peppers Stuffed with Black Rice & Basil Pesto 榛果南瓜白松露醬義式馬鈴薯麵疙瘩　Potato Gnocchi with Hazelnut Pumpkin & White Truffle Sauce 蘑菇松露糙米時蔬拌飯　Truffled Mushroom Brown Rice Bowl 香蒜橄欖油燉大白豆佐菠菜與風乾番茄　Garlic Olive Oil Butter Beans with Spinach & Sun-Dried Tomatoes 鑄鐵鍋烤根莖蔬菜佐微辣檸檬白味噌醬　Cast-Iron Roasted Root Vegetables with Mildly Spicy Lemon White Miso Sauce 紫山藥煎餅佐卡門貝爾焗核桃　Purple Yam Pancakes with Camembert & Baked Walnuts 烤玉米排佐羅馬堅果醬　Roasted Corn Ribs with Romesco Sauce 涼拌鷹嘴豆腐　Chickpea Tofu Refreshing Salad 烤紅椒鷹嘴豆泥佐時蔬　Roasted Red Pepper Hummus with Seasonal Vegetables 紅扁豆香草脆球佐柑橘優格醬　Herbed Red Lentil Crispy Bites with Citrus Yogurt Sauce 摩洛哥紅扁豆燉　Moroccan Red Lentil Stew 番茄燉牛肉麵　Tomato Braised Beef Noodles 煙燻茄泥佐烤玉米與香料堅果　Smoky Eggplant Purée with Roasted Corn & Spiced Nuts 櫛瓜蔬菜醬義大利麵　Pasta with Zucchini & Vegetable Sauce 第五章　暖心湯品　Comforting Soups 龍膽石斑魚清雞湯　Gentle Grouper & Chicken Consommé 雞蓉豆腐丸子冬瓜清湯　Tofu–Chicken Meatballs Soup with Winter Melon 百合腰果白湯佐香脆堅果　Lily Bulb & Cashew White Soup with Crunchy Nut Crumble 水芹豆漿湯　Watercress & Soy Milk Soup 檸檬香茅番茄鱸魚湯　Lemongrass Tomato Sea Bass Soup 蕈菇海帶豆腐味噌湯佐檸檬香草油　Miso Mushroom & Tofu Soup with Lemon Herb Oil 山藥菠菜綠洲芙蓉湯　Yam & Spinach Oasis Egg-Flower Soup 香甜絲滑玉米湯　Silky Sweet Corn Soup 鷹嘴豆蘑菇松露濃湯　Chickpea & Mushroom Truffle Velouté 北歐鮭魚香草奶油湯　Nordic Salmon & Herb Cream Soup 薄荷檸檬香料羊肉白湯　Mediterranean Mint & Lemon Lamb Broth 羅宋牛尾湯　Russian Oxtail Borscht 烤番茄胭脂仙人掌西班牙冷湯　Roasted Tomato & Cactus Gazpacho 第六章　輕盈小點　Light & Delicate Treats 清爽百香果塔　Refreshing Passion Fruit Jelly Tart 石榴藍莓奇亞籽優格盅佐腰果醬　Pomegranate Blueberry Chia Yogurt Cup with Cashew Cream 開心果優格黑巧克力雪糕　Pistachio Yogurt Dark Chocolate Ice Pops 甜菜根杏仁軟餅　Beetroot Almond Soft Cookies 橄欖油柑橘馬德蓮　Olive Oil Citrus Madeleines 柳橙玫瑰杏仁蛋糕　Orange Rose Almond Cake with Cardamom 玫瑰堅果黑巧克力片　Rose Petal and Nut Dark Chocolate Bark 天然風味巧克力松露・四色詩　Natural Chocolate Truffle Quartet 綜合水果與香茅椰奶果露佐辛香椰糖醬　Mixed Tropical Fruits in Lemongrass Coconut Nectar with Spiced Palm Sugar Sauce 烤莓果堅果布里起司佐蜂蜜　Baked Brie with Roasted Berries and Nuts 英式檸檬香草鮭魚三明治　Crustless Lemon-Herb Salmon Tea Sandwiches 菠菜菲達迷你鹹馬芬　Spinach & Feta Mini Savory Muffins 紫蘇豆腐與荷蘭芹莫札瑞拉春捲佐清爽柑橘沾醬　Shiso Tofu & Mozzarella Cheese Spring Rolls with Light Citrus Dipping Sauce 歡樂派對　布魯斯凱塔、起司與季節水果　Joyful Party Platter with Bruschetta, Cheese & Seasonal Fruits 關於這本書，我想再說的 主廚的採購小農 致謝

出版社：創意市集 書系：自慢廚房 出版日期：2026-05-05 ISBN：9786267846209 城邦書號：2AB884 規格：PUR膠裝 / 全彩 / 352頁 / 17cm×23cm