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Tuesday, August 03, 2021

美国俄勒冈和华盛顿蓝莓 | Oregon & Washington Blueberries

深蓝色的蓝莓(Blueberry虽小巧果实,但味道清甜、天然且富含营养,是一款超级食品(Superfood),而美国俄勒冈州和华盛顿州更是美国最大的两个蓝莓生产地。

由于美国俄勒冈和华盛顿具有理想的生长条件,因此所生产的蓝莓广受喜爱。

根据研究显示,蓝莓属于强力抗氧化水果,有助于减缓老化、活化脑力,和增强记忆力等功效,亦有助于预防与年龄有关的疾病。

这种有益身心健康的超级食品,除了可在正餐之间直接食用,也可融入各种食谱,广泛用于沙拉、烘焙食品、甜点和冰沙等,适合一家大小共享的超级食品。

 

与此同时,城中专业饮食治疗师Georgen Thye 郑仲杰分享了各种蓝莓的营养成分和健康益处:

1.  1 杯(148克)的蓝莓课提供每日维生素 C 价值的 25%,即 14.4 毫克维生素 C

维生素 C 是一种水溶性维生素,可作为抗氧化剂稳定自由基,从而有助于防止细胞损伤。维生素 C 有助于胶原蛋白的生成;帮助铁吸收;并有助于愈合伤口并保持牙龈健康。

维生素 C 亦有助于增强身体的免疫系统。


 

2. 一杯(148克)蓝莓含有3.6克的纤维,即相当于每日所需纤维量的14%

膳食纤维已被证明可提供许多健康益处,包括改善血脂水平、调节血糖和增加饱腹感,这将有助于减肥和修身。

 

3.蓝莓富含抗氧化剂

蓝莓是抗氧化水平最高的常见蔬果之一。抗氧化剂可保护身体免受自由基的侵害,而自由基就是一种不稳定的分子,会损害身体细胞并导致衰老和疾病。

 

4. 一杯(148 克)蓝莓提供每日维生素 K 价值的 36%,即 28 微克维生素 K

维生素 K 摄入量低与较高的骨折风险有关。然而,足够的维生素 K 摄入量可提高钙的吸收,并有助于减少钙质的流失。


蓝莓被美国心脏协会(American Heart Association认证为有益心脏健康的食物,并富含有助于保持大脑强壮的天然化合物。

 

为了让大家居家抗疫之际也能和家人共享健康又美味的蓝莓甜品,热爱烹饪的专业饮食治疗师Georgen Thye 郑仲杰,不忘分享3道采用美国俄勒冈和华盛顿蓝莓为主要食材的甜品食谱。

 

对于不曾烘烤蛋糕的我而言,决定先挑战弄一个免焗蓝莓芝士蛋糕,所以我参考了他所提供的Oregon & Washington Blueberries Layered Cheesecake 英文食谱,私下改良后来个超简易的懒人版免焗美国俄勒冈和华盛顿蓝莓芝士蛋糕 Oregon & Washington Blueberries Cheesecake 

由于是免焗的蓝莓芝士蛋糕,简单方便,无需烤炉,只需冰箱即可,因此几乎是零难度,成品无论是味道和卖相都及格。



感兴趣的朋友不妨参考以下的食谱:

美国俄勒冈和华盛顿蓝莓芝士蛋糕 (免焗)| Oregon & Washington Blueberries Layered Cheesecake

 

材料 | Ingredients

(供8人份 | Make 8 servings

 

饼底 | Crumb Base

Oatmeal Crackers    100g

Melted Butter             60g

 

芝士蛋糕 | Cheesecake Filling

Cream Cheese       250g

Plain Yoghurt        150g

Oregon & Washington Blueberries     150g

Lemon                     1 piece

Gelatin Powder    13g

Brown Sugar        40g

 

啫喱 | Top Jelly Layer

Water                        200ml

Gelatin Powder        ½ tsp

Agar Powder            ½ tsp

Blueberries               100g

White sugar                40g

 

步骤 | Method:

 

饼底做法 | Make Crumb Base

1. Place oatmeal crackers in a food processor and blend until they become coarse sand texture.

2. Pour in the melted butter and continue to blend until fine crumbs.

3. Transfer the crumbs to the prepared pan and press with a spoon to form an even layer of crumbs.

4. Place the pan into a fridge and let it refrigerate for 30 minutes.

 

芝士糊做法 | Make Cream Cheese Filling

1. Pour 80ml of water to the gelatin powder in a bowl and let soak for 5-10 minutes. Meanwhile, juice the lemon.

2. Place the Oregon-Washington blueberries, lemon juice and sugar in a pot. Cook over a medium heat for 10 minutes, stir frequently and let cool to room temperature after that.

3. Meanwhile, whisk together cream cheese and plain yoghurt until smooth and fluffy.

4. Pour the blueberries compote into a food processor and blend until it turns into a smooth puree.

5. Fold the blueberries puree into the cream cheese mixture.

6. Microwave the soaked gelatin for 30 seconds until melted.

7. Stir the melted gelatin into the blueberries cream cheese mixture.

8. Take the pan out from the refrigerator and pour mixture over crumbs until the pan is ¾ filled.

9. Return the pan to the refrigerator for another 1 hour until the cream cheese filling is set.

 

啫喱做法 | Make Top Jelly Layer

1. Pour 200ml water into a pan, followed by ½ tsp gelatin powder, ½ tsp agar powder and 40g of sugar.

2. Cook over medium fire, stir frequently until all sugar is dissolved and no lumps of gelatin remain. After that let cool to room temperature.

3. Take a pan out from the refrigerator, place fresh blueberries on the set cream cheese fillings in a single layer. 

4. Pour the clear agar solution and top up the remaining ¼ of the pan. 

5. Return to the refrigerator for another 1 hour until the top agar layer is set.

It’s ready to serve!


营养信息 | Nutrition Information (1 serving)

Energy (Kcal) 281

Carbohydrate (g) 22.1

Protein (g) 4.8

Fat (g) 19.7

Fibre (g) 1.2

 

Oregon Washington Blueberries Layered Cheesecake | Georgen Cooking


https://youtu.be/SJiPXIiaOIA

 

此外,大家也可参考以下的另两款甜品食谱,打造更多蓝莓美好滋味。

Oregon Washington Blueberries Oatmeal Muffin | Georgen Cooking


https://youtu.be/PCGzO-i9iZg


Summer Oregon Washington Blueberries Popsicles | Georgen Cooking

https://youtu.be/1EcE1YNQRX8

 

Oregon & Washington Blueberries

官网:

https://www.oregonblueberry.com/

https://wablueberries.com/wa-blueberry-commission/

 

Instagram:

https://www.instagram.com/oregonblueberrygrowers/

https://www.instagram.com/wablueberries/