偶爾來點輕食料理，小朋友也會喜歡的食物來解暑，用低熱量的優格搭配鮮甜清脆的蘆筍及香甜水果，優格沙拉手捲美味爽口的搭配，讓人忍不住一口接著一口！
Enjoy some light snacks occasionally that even kids will love to beat the heat. Create a delicious and refreshing combination using low-calorie yogurt paired with fresh, sweet, and crisp asparagus and sweet fruits. Yogurt salad hand rolls offer a delightful and mouthwatering pairing that makes you can’t help but take one bite after another!
蘆筍有「蔬菜之王」的美稱，含有豐富維生素、礦物質和多種營養成分，是一種很好的抗氧化食物，非常適合親子全家一起享用。以下食譜為參考份量，5人份，可以依照個人口味和人數調整。
Asparagus, known as the “king of vegetables,” is rich in vitamins, minerals, and various nutrients. It’s an excellent antioxidant food and is perfect for the whole family, especially kids. The following recipe serves as a reference for 5 people, but you can adjust it according to your personal taste and the number of servings.
Table of Contents
食材及佐料 Ingredients and seasoning
1) 海苔 5片
5 pieces of Seaweed
2) 玉米筍5條
5 Baby corns
3) 美生菜5葉
5 leaves of Iceberg lettuce
4) 花生粉50克
50g of Peanut powder
5) 蘋果1/2顆
An half Apple
6) 蘆筍5支
5 Asparagus
6) 水蜜桃罐1罐
1 jar of Peach Can
6) 高麗菜絲100克
100g of Shredded cabbage
6) 優格(素)100克
100g of Yogurt (Vegan)
6) 美奶滋50ml
50ml of Mayonaisse
烹飪步驟 Cooking steps
- 將優格與美奶滋混合攪拌均勻，製成沙拉醬，倒入袋子中備用。
Mix yogurt and mayonnaise together to make the salad dressing, then pour it into a bag and set it aside. - 蘆筍、玉米筍洗淨川燙，再放入冰水中冰鎮 ; 美生菜洗淨瀝乾 ; 高麗菜洗淨切絲，備用。
Blanch the asparagus and baby corn, and then chill them in ice water. Wash and drain the romaine lettuce. Wash and shred the cabbage, and set them aside. - 蘋果洗淨，切成5小片；水蜜桃罐中取出水蜜桃切成5小片，備用。
Wash the apple and slice it into 5 small pieces. Take the peaches from the can and slice them into 5 pieces, and set them aside. - 海苔對半切，製成手捲用海苔片。
Cut the nori seaweed sheets in half to make hand-rolled nori pieces. - 海苔片依序放上美生菜、蘆筍、玉米筍、水蜜桃片、蘋果片、高麗菜絲，再淋上沙拉醬。
Layer the nori sheets with romaine lettuce, asparagus, baby corn, peach slices, apple slices, and cabbage shreds, then drizzle with the salad dressing. - 將所有食材包起來，捲成甜筒狀。
Wrap all the ingredients into a cone shape. - 最後依個人喜好，撒上適量的花生粉，就完成啦~ 趕緊跟家人一起享用了~
Finally, according to personal preference, sprinkle an appropriate amount of ground peanuts on top, and you’re done. Enjoy it with your family!
【特別說明 Special Notes】
- 美生菜也可以使用大陸妹或其他生菜來替代。
You can also use romaine lettuce, butterhead lettuce, or other types of lettuce as substitutes. - 蘋果切片或是切丁皆可。
You can slice or dice the apple. - 蘆筍依長度建議切成2至3段。
For asparagus, it’s recommended to cut it into 2 to 3-inch sections.
【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：