主廚的療癒餐桌：118盤讓細胞開心的料理

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主廚的療癒餐桌：118盤讓細胞開心的料理

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

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

「當我們開始好好吃飯，健康、平衡與喜悅，會在生活裡悄悄綻放。」──癌症關懷基金會董事長　陳月卿

好好吃飯，從來不是一件小事。它關乎我們每天如何對待自己的身體，也決定了健康、美麗與能量，是否能被長久地累積。
現在生活模式講究每一餐精準的熱量或營養比例，但Audrey主廚關心的是這一餐在身體裡，能不能形成一個穩定而舒服的結構？這一餐吃完，身體會不會感到輕鬆？消化會不會順？精神會不會被好好支撐？
因此，用自然、溫和的食物，好好照顧身體，真的會比較健康。不是吃得清淡就好，也不是什麼都不能吃，而是吃得對、吃得剛好、吃得讓身體舒服。這些堅持便構成了主廚說的：「讓細胞開心的料理」。
在次次煮飯、吃飯的過程中，建立屬於自己的判斷；無論是蔬菜、海鮮、肉類、蛋、奶、豆、豆腐，或是全穀與根莖類、湯品、小點，都可以發現：所有食譜都圍繞著同一套原則展開——平衡的結構、原型的食材，以及溫柔而清楚的烹調方式。
讓料理的目的不只是為了飽足，而是讓身體在每一餐之後，都能慢慢回到一個舒服、穩定的狀態。

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
（元萃診所院長／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
（永豐銀行資深協理）邱浩雄
（襲園生活主理人及料理召集人）劉玉美
（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

目錄致謝

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 
好好生活 沒有之一／邱浩雄 
擁有一套屬於自己的飲食思考／劉玉美 
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：讓身體回到舒服、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 Shio-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 Shio-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 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 Cauliower with Sweet & Tangy Indian Spiced Sauce
番紅花花椰菜奶油燉洋菇甜豆與佛手瓜 Saron Cauliower 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 Oil 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 Yogurt 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 Saron 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
香草米餡透抽卷佐番茄橄欖香草醬 Stued Squid with Herb Rice and Tomato Olive Sauce
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 Saron & Chickpea Seafood Stew
香茅油烤魚佐泰式辣椒魚露 Lemongrass-Infused Olive Oil Roasted White Fish with ai Chili–Fish Sauce
泰式紅咖喱螃蟹 Thai Red Curry Crab

第三章｜蛋白質的滋養 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 Ragù
紅酒蔬菜慢燉牛頰 Red Wine Beef Cheek Stew with Vegetables
經典番茄紅燒牛尾 Classic Soy-Braised Oxtail with Tomato
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 igh 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 So-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  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 Saron 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 Takikomi Rice
烤甜椒黑米餡佐羅勒青醬 Roasted Mini Peppers Stued 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 True Sauce
蘑菇松露糙米時蔬拌飯 Trued 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 Baked Camembert Cheese & 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
鷹嘴豆蘑菇白松露濃湯 Chickpea & Mushroom Velouté with White Trute
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-Style 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 So 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 True 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 Cheese 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 Muns
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

附錄
與土地同行的小農夥伴
主廚的工具
主廚的香草
最深感謝
书名简译:主厨的疗愈餐桌：118盘让细胞开心的料理