Herbs and Spices for Vegetarian Diet 香草香料与素食

Herbs and Spices can
improve digestive functions

End of year 2016, Tzuchi of Kuala Lumpur organised an event to promote health and vegetariansm. I was requested to provide information on the roles of herbs and spices in a vegetarian diet:

2016年岁末吉隆坡慈济人医会办了一场健康与素食的推广。其中一个环节谈及素食与香草香料在素食中的角色，于是受邀提相关供资料浅述:

(1)
In general, a vegetarian diet is inclined to dampen digestive fire (due to plant's  innate alkaloid, phytates,  oxalates and many other digestion-inhibitive phytochemicals)
素食一般比较'凉胃'（生物碱，植酸，草酸等抑制消化的植物化学物之故）

Therefore,  in a vegetarian diet,  it's important to apply adequate amount of stomach-warming (digestion/apetite improving) herbs and spices.
所以适量加入'温胃'/提胃火（增进消化能力/食欲）的香草香料在素食里是非常重要的。

Traditional Indian culture knows the best about herbs and spices for resolving digestive issues among the vegetarians.
印度料理自古就懂得食用香草香料来解决素食肠胃消化问题。

Common herbs and spices for increasing digestive fire include
常用来温胃/提胃火的有
。姜 ginger
。小茴香 cumin
。大茴香 fennel
。豆蔻 nutmeg
。桂皮 cinnamon
。胡椒 black pepper
。九层塔 basil
。香茅 lemongrass
。芫荽籽 corriander seed
。丁香 clove
。辣椒 chilli
。酸柑 lime

(2)
Herbs and spices also contains a myriad of phytonutrients which are also capable of
香料香草含有很多植物营养素，也能
~抗菌抗寄生虫 wading off fungus/germs and parasites
~防腐让食物更耐久 preserving food for shelf life extension

E.g. 如:
。紫苏 shiso
。丁香 clove
。辣椒 chilli
。蓝姜 galangal

-- however, abuse of these herbs and spices may harm the body
-- 但是过量食用也会伤害身体

(3)
Antioxidants which are abundant in herbs and spices may also neutralise free radicals, tame inflammation, reduce metabolic burden (often known as 'alkaline' effects)
香草香料中的抗氧化剂也能中和游离基，消炎，减轻新陈代谢负担（俗称碱化血液）

E.g. 如:
。黄姜 turmeric
。班兰 pandan
。香茅 lemongrass
。艾草 mugwort
。七彩菊 ulam rajah

Herbs and spices usually have overlapped functions.
一般上香草香料都有重叠功用。

Those that are listed above are just some significant  examples.  Many of them could serve 2-3 functions at the same time.
列出来的例子只是比较明显的例子而已。许多的香草香料同时会有2-3种功用。

In a nut shell, herbs and spices harbours these major functions:
简言之，香草香料主要功用:

（1）Improve digestion/apetite
温胃/提胃火/增进消化能力

~these herbs and spices are usually in the form of seeds and roots, and gives warming feeling after consumption
~此类香草香料多半是种子类或根类。进食后有温热的感觉。

（2）Anti-fungal, anti-bacterial, anti-parasites, preservative 抗菌、寄生虫、防腐

~these herbs and spices often are hot and pungent
~此类香草香料有很辛辣、很呛的味道。

（3）Anti-oxidative/alkalising (reduction of metabolic burden)抗氧化/碱化血液（即是减轻新陈代谢负担）

~these herbs and spices are mostly leaves and fruits, with obvious astringency.
~此类香草香料多半是叶类、果类，一般带苦涩味。

Blessings!
祝福大家！
Kee Yew 黄其铫

The Secret of Salad Sauce 沙拉酱的秘密

There are 3 essential tastes
in salad to make it complete. 

At The Veg School, I often share in

Veg Nutrition Course, the secret of salad sauce. This is an important gastronomy lesson,  and I made a point to get students to create their own salad sauces,  by the principle I teach in class.

在素食学校的素食营养学课程里，曾经跟同学们分享沙拉酱的奥密，还要让同学们回家按沙拉酱的原则，研发创意沙拉酱。

The secret and principle of tasty salad sauce is actually very simple, as illustrated below:

个中的奥密和原则其实很简单，那不外是:

Sour. Sweet. Salty.
酸。甜。咸。

Basically, as soon as, Sour, Sweet and Salty ingredients are mixed together, the prototype of salad sauce is created.

基本上只要把含有酸甜咸口味的材料混合变成糊状，沙拉酱的雏形便形成了。

Recently,  a student created a salad sauce without the salty component and swore that it tastes good.

近来有位同学研发沙拉酱时，省略了咸味成份，誓言口味依然很好味道。

I explained that, the Sour.Sweet.Salty combination is required to serve a very important function, that is to neutralise alkaloids in raw veggies.

殊不知沙拉酱，必须酸、甜、咸俱全，才能发挥到一个很重要的作用，那就是中和生蔬菜的生物碱。

Alkaloids are toxins found inevitably in all raw veggies,  as they are part of the inborn defence system of the plants.

生物碱是生食蔬菜难免的一种天然毒素（植物与生俱来的自卫武器）。

If one were to consume raw veggies on its own, and find it revolting,  then likely it's an issue of alkaloid.

如果光只是吃生蔬菜会觉得难以下咽，那就是生物碱在作怪。

This is when salt and acids in salad sauce, are needed, to neutralise the alkaloids. And,  the sugar content is to help mask the astringent taste of the raw veggies.

这时就得靠沙拉酱的盐份和酸来中和生物碱。而糖份是用来掩饰生物碱的涩味的。

If one of the 3 tastes is missing in a salad sauce,  the alkaloid neutralisation function will be toned down. This will be especially  obvious when it goes with a very astringent veggie (eg  spinach,  bitterguord). Therefore,  it is best to design a salad sauce with 3 tastes, so that it suits widest range of veggies :)

沙拉酱酸甜咸缺一，功力会减退。如果所配的生菜特别涩的话(例如菠菜、苦瓜)，这个沙拉酱可能没办法过关。所以设计沙拉酱，最好能酸甜咸俱全，才能配搭多种不同的沙拉 :)

Next time,  when you have salad,  try pick a sauce with one taste missing,  and feel if there is anything not quite right on the tongue?  

下回吃沙拉时，试试选一个酸甜咸缺一的酱，看看舌头会不会有点不满足的感觉？

Bon Apetito,
Kee Yew

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