EU Life 手作幸福料理, 烘焙點心

莓果燕麥優格

2014-06-17
photo 4 (4)

新鮮莓類水果加上健康穀物麥片,再搭配優格和酸奶

一道簡單的下午茶甜點就可以上桌享用啦!

莓果類食物自前幾年被發現抗氧化功能佳之後,就成為養生、美顏的火紅食材

許多莓果系列食品也都紛紛成為話題,好處多多喲!

所以小EU今天要來分享這道健康又美味的莓果燕麥優格給大家

食材 

  • 新鮮莓果 200g
  • 優格 125g
  • 酸奶或crème Fraiche 200g
  • 甜味燕麥 50g
  • 蜂蜜 2湯匙
  • 檸檬 半顆

小撇步

小EU這次是用酸奶油(Sour Cream)來替代Crème Fraiche

Crème Fraiche也可稱為法式鮮奶油,是把剛擠出來的牛乳和鮮奶油cream分離後
讓cream利用天然的乳酸菌慢慢形成雪白柔軟的Crème Fraiche
Crème Fraiche 和 Sour Cream有點類似,但酸度會比Sour Cream更溫和些
普遍的Crème Fraiche吃法會混合新鮮的草莓、藍莓、紅莓或覆盆子
然後再加上一點糖就是一道方便又清爽的健康甜點
或者可以直接塗抹在麵包上當早餐也是不錯的選擇唷!
Yoplait creme fraiche che 

作法

1. 備齊材料

IMG_9547
2. 先煮紅莓醬,一杯紅莓+2湯匙糖,用小火煮至濃稠後關火備用 (煮的同時可以用湯匙把紅莓稍微壓爛)

berriycream1

 

3. 把優格和酸奶放進一個大碗裡,再加入半顆檸檬汁攪拌均勻 berriycream2

 

4. 加入兩湯匙的蜂蜜後拌勻

berriycream3

 

5. 拿兩三個布丁碗或小玻璃容器,最下面放些紅莓醬

再把做好的蜂蜜檸檬優格餡料填入,撒上一些莓果和甜味燕麥片

最後放進冰箱冷藏一個小時候就可以拿出來食用

berriycream4

 

6. 一個小時後,酸酸甜甜的蜂蜜莓果燕麥優格就可以上桌了 IMG_9575

 

photo 1 (8)

藍莓的好處

藍莓名列「超級食物」之一,多吃藍莓可以幫助降低血液中膽固醇

增進血糖控制和胰島素的敏感度,並降低心臟疾病、糖尿病風險

「Women Fitness」與英國《電訊報》報導指出

每天攝取100克的藍莓就能明顯改善健康,藍莓還具有5大超棒好處,是非吃不可的優良食品

超級理由1:提升免疫力、抗老化

藍莓的抗氧化物質含量豐富,可說是新鮮水果中排行屬一屬二的

像是花青素、維生素A、C、E、維生素B群

以及可增強身體免疫力、預防感冒發燒的鋅、硒等礦物質元素

此外,抗氧化物質也是幫助中和體內自由基的關鍵,因此也能幫助抗老化、保持青春。

超級理由2:改善便秘、減少腹部脂肪

藍莓中的纖維素可促進腸胃蠕動、幫助消化,因此每天定量的補充有助於預防便秘

此外密西根大學心血管研究中心(University of Michigan Cardiovascular Center)一項研究內容也指出

藍莓能幫助減少腹部脂肪,並有降低心血管疾病與代謝症候群風險的好處

實驗中有吃藍莓濃縮粉的老鼠

在腹部脂肪、三酸甘油脂、膽固醇上的指數都下降,且身體全身脂肪重量也明顯減少。

超級理由3:維護泌尿系統健康

人體泌尿道中一種群生的大腸桿菌易導致尿道發炎及其他併發症

而藍莓中特殊的化合物質能抑制此種菌群的繁殖生長

特別是對較常有尿道發炎或感染困擾的女性來說,多吃藍莓更能有效避免泌尿系統感染。

超級理由4:維護視力

花青素已經研究證實可幫助減緩視力喪失

還可預防如視網膜黃斑變性疾病、白內障、近視、遠視等眼部相關疾病的發生

營養學家建議,每天食用藍莓產品40~80克,就可以達到眼睛保健的功效

超級理由5:增進腦力

豐富礦物質元素鋅、鈉、鉀、銅、鎂、磷、錳等

也是幫助維持中樞神經系統健康、預防神經元、腦細胞老化死亡的物質

甚至還有助改善阿茲海默症等神經系統相關的疾病、修復受損腦細胞和神經組織,並維持長期記憶力

研究也發現多吃藍莓可提升老年人學習記憶能力與運動技能等,讓人心智更年輕

紅莓的好處

有研究指紅莓含豐富維他命C和鎂

前者是男性生殖力的主要營養素,後者是製造睾丸素的元素

可保護精子免受氧化,增加生育的機會

生育營養師威爾遜(Juliet Wilson)也指出

紅莓含有葉酸,是女性生育和胚胎早期發育的關鍵

對想懷孕的夫婦來說,「紅莓提供必要的營養,加強男性和女性的生育能力」

紅莓亦助女性保持健康體重,紅莓升糖指數低,可以延緩體內血糖上升值

加上紅莓高纖維可減低飢餓感,保持身形苗條

多吃紅莓不但能增強男女生殖力,還能幫助減肥唷!

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