蕃茄含豐富的茄紅素、維生素C和膳食纖維，抗氧化力強。這道「蕃茄沙拉盅」料理，在蕃茄裡放入奇異果和蘋果，以玉米粒、花椰菜增添豐富的色彩，淋上百香果的酸甜，是一道非常可口開胃的餐前點心。
Tomatoes are rich in lycopene, vitamin C, and dietary fiber, making them a powerful antioxidant. This “Tomato Salad Cup” recipe combines tomatoes with kiwi and apple, adds vibrant colors with corn kernels and cauliflower, and finishes it with the sweet and tangy flavor of passion fruit. It’s a delightful appetizer.
蕃茄對人體非常有益，尤其含有防癌抗癌聖品，茄紅素。在生蕃茄中含有以下的人體所需的營養：蛋白質、脂肪、碳水化合物，鈣、磷、鐵、鉀、胡蘿蔔素、維他命A、維他命B1、維他命B2、維他命B6，屬於低熱量食物；含有硼、錳、銅微量元素，是人體需要的礦物質；食用纖維，促進腸蠕動。
Tomatoes are highly beneficial for the body, particularly due to the presence of the anti-cancer powerhouse, lycopene. Raw tomatoes contain essential nutrients, such as protein, fat, carbohydrates, calcium, phosphorus, iron, potassium, carotene, vitamin A, vitamin B1, vitamin B2, vitamin B6, and are classified as a low-calorie food. They contain trace elements like boron, manganese, and copper, which are necessary for the body. The dietary fiber in tomatoes promotes intestinal motility.
Table of Contents
番茄的好處
Benefits of Tomato
根據研究，蕃茄可以帶給我們多種功效：
According to research, tomatoes offer various health benefits:
- 蕃茄中的胡蘿蔔素含量並不多，但是其中所含的蕃茄紅素具有多重生物效應，例如有：抗氧化、誘導癌細胞良性分化和凋謝，抑制癌細胞訊號傳遞作用及分裂等。
While raw tomatoes don’t have high carotene content, the lycopene they contain has multiple biological effects, such as antioxidant properties, inducing benign differentiation and apoptosis of cancer cells, inhibiting cancer cell signal transduction and division, etc. - 蕃茄的果色越紅，內含的維他命A、B、C、E的含量越多；與蕃茄紅素一起作用時，能夠抑制自由基對細胞染色體基因的損壞。
The redder the tomato, the higher the content of vitamins A, B, C, E. When combined with lycopene, it can inhibit free radicals’ damage to cell chromosome genes. - 據美國在1999年統計：蕃茄吃較多的人，平均罹癌率可降低四成。
According to statistics from the United States in 1999, people who eat more tomatoes have an average cancer rate reduction of 40%. - 據台大醫學院生化所的研究，蕃茄中含有葉酸，可抑制細胞訊號傳遞，而不易分裂繁殖，多吃蕃茄可以大幅減少攝護腺癌、胃癌、腸癌、卵巢癌、子宮頸癌、乳癌的發生率。
Research from the Institute of Biochemistry at the National Taiwan University College of Medicine found that tomatoes contain folic acid, which can inhibit cell signal transmission and slow down cell division. Eating more tomatoes can significantly reduce the incidence of prostate cancer, stomach cancer, colorectal cancer, ovarian cancer, cervical cancer, and breast cancer. - 蕃茄中的纖維素含量中等，可促進腸蠕動，而維他命A的功效為抗皮膚老化及老人斑。
Tomatoes have a moderate fiber content, which promotes intestinal motility, and vitamin A helps in anti-aging and reducing age spots.
趕快和家人分享，一起來製作這道健康又營養的蕃茄沙拉盅吧~~
Share this healthy and nutritious tomato salad cup with your family!
食材及佐料 Ingredients and seasoning
1) 牛蕃茄2-3顆
2-3 Beefsteak Tomatoes
2) 百香果2-3顆
2-3 Passion fruit
3) 蘋果1顆
1 Apple
4) 奇異果1顆
1 Kiwi
5) 花椰菜2-3小朵
2-3 Florets of cauliflower
6) 玉米粒1/4罐 (約50克)
1/4 Can corn kernels (about 50g)
7) 無蛋沙拉醬2大匙 (約30ml)
2 tbsp Eggless salad dressing (about 30ml)
烹飪步驟 Cooking steps
- 牛蕃茄洗淨上方切一小片、果肉挖空取出，製成中空蕃茄，備用。
Wash and slice off the top of the beefsteak tomato, then scoop out the flesh to create a hollow tomato cup; set it aside. - 蘋果、奇異果洗淨去皮切丁；花椰菜洗淨汆燙，備用。
Wash and dice the apple and kiwi fruit, and blanch the cauliflower; set them aside. - 百香果取汁與無蛋沙拉醬攪拌均勻，製成醬汁。
Mix passion fruit juice with eggless salad dressing to create the dressing. - 將玉米粒、蘋果、奇異果攪拌均勻後，放入挖空的牛蕃茄內。
Mix the corn kernels, apple, and kiwi fruit, and then place them inside the hollowed beefsteak tomato. - 放上花椰菜，再淋上百香果沙拉醬。
Top it with cauliflower and drizzle with passion fruit salad dressing. - 一道簡單又美味的蕃茄沙拉盅就完成了~~
And there you have it, a simple and delicious tomato salad cup!
【特別說明 Special Notes】
- 挖掉的蕃茄果肉可以拿來煮蕃茄豆腐或蕃茄湯。
The scooped-out tomato pulp can be used to make tomato tofu dish or tomato soup. - 蕃茄盅裡面的配料也可以依個人喜好調整。
The ingredients in the tomato cup can also be adjusted according to personal preference.
【特別Tips】
自己在家裡參加線上直播的薈供法會時，可以買一些蔬菜作薈供的供品，法會結束後，蔬菜就可以用上面食譜拿來烹調，製作美味的料理給自己、家人享用~可以圓滿多元的功德，讓家人也可以得到佛菩薩的加持。也可以分享給親戚朋友們，一起研究創新的素食料理~
When participating in live Tsog offerings ceremonies at home, you can buy some vegetables as offerings. After the ceremony concludes, you can use these vegetables with the provided recipes to prepare delicious meals for yourself and your family. This way, you can accumulate various merits and your family can also have Buddha’s blessings. You can also share and explore innovative vegetarian dishes with relatives and friends.
食譜來源：