马甲线

每周三次，一个月给你凹凸有致的身材

（动画教学）

你知道马甲线是什么吗?马甲线其实就是女生肚脐两旁的两条肌肉线条，像穿了马甲一样凹下去，所以被称为“马甲线”。现在的潮流是什么？不仅美，还要美得精致，美得健康！是女神，就亮马甲线！

这篇练习计划，每周需要你抽出三次练习机会，一个月给你凹凸有致的身材.
第一天
今天先从简单一些的体式开始，每个动作都要做标准才可以！如果实在做不标准，那就尽你最大能力地做吧！不要小看这个练习，一个好的开始非常重要，会为你后来的难度升级打下良好基础~
每个动作1分钟，动作间休息10秒。你可以多做几个循环哦！
【one】

【two】

第二天
今天我们稍微增加一点难度，不要忘记，你需要一个瑜伽垫哦！
每个动作30秒，动作间休息10秒，同样，多做几个循环没关系的！注意做完以后要放松肌肉，做几个伸展的瑜伽体式，防止肌肉酸痛。
【one】

【two】

【three】

【four】

第三天
这次的训练将会是本周最难的，如果你能坚持下来，那你就成功一半了！
就算坚持不下来也不要气馁，因为这套训练本身就很困难!记住，循序渐进最重要！
一个动作30秒，动作间可以选择不休息，如果实在不行，休息10秒钟!
能多做几个循环，那就更棒了！　
【one】

【two】

【three】

【four】

【five】

【six】

【seven】

Source : 

Enoki Mushroom with Japanese Tofu

金針菇與日本豆腐

1. Cut enoki mushroom (cut away root) & Japanese Tofu (Cut 1.5cm each)

2. Minced onions & garlic, spring onions cut small.

3. Heat up oil & fry japanese tofu till golden brown. Remove & set aside.

4. With remaining oil in pan, add in onions & garlic fry till fragrance.

5. Add in enoki mushroom & fry till it becomes soft.

6. Add in 1tbsp soy sauce & 1tbsp oyster sauce.

7. Add back japanese tofu on top of enoki mushroom, add in 1 tbsp soy sauce & 1tbsp oyter sauce.

8. Close lid & simmer for 2 mins.

9. Remove lid, add in tomato sauce, close lid to let sauce thicken.

10. Ready to serve.

Source: http://www.cocomy.net/post/56992?r=e_style82

Baked Tapioca Kuih

Baked Tapioca Kuih

烤木薯糕

木薯 1.2 公斤（去皮、去芯，磨成泥）幼糖 250 克盐 半 茶匙蛋（A ）2 粒（打散）浓缩椰浆 450 毫升薯粉（tapioca flour ）20 克牛油 6 汤匙（溶解）黄色素 数滴 （也可换成绿色的班兰精华）

用具 :9 寸方模香蕉叶 1片（我没买，所以没有用上）

做法:1. 方模搽一层油及铺上香蕉叶，以180°c 预热烘炉2. 将所有材料混合倒入（1），烘 40 分钟至表面金黄色，取出待凉，切出享用温馨提醒:- 为了省劳力，我以搅拌机来刨削木薯，方便又快速，也安全。- 为了卖相诱人，可加入1 ~2滴黄色素或班兰精华（也可不加）- 必须完全冷却后，才可用塑料刀切块。

Source: 郑宝燕 (FB)
https://www.facebook.com/media/set/?set=a.614121488754845.1073741947.100004709978113&type=3

Seafood Porridge

Seafood Porridge海鲜绵粥

白米前一天处理：

1）白米洗净，再剪几片的香兰叶用水盖过白米，浸一个小时。

2）之后沥干水份，再把白米放进搅拌机内稍微搅碎

3）再装进纸袋，放在冰箱冷藏处隔夜

4）隔天要煮的前一个小时从冰箱拿出来解冻即可

鱼片 : 用适量胡椒粉、盐和玉米粉腌制

青葱碎: 让粥的颜色不会那么的单调

姜丝: 可以劈腥                        

青葱丝: 装饰用                               

主要材料～膏蟹

备注

❤

一定要用膏蟹，煮的过程蟹膏融进粥里，美味鲜甜极了

材料之一：明虾

剪掉虾须，再用适量的昭兴花雕酒腌制

不可缺少的蒜头酥～让粥吃起来香香滑滑的

两块鸡骨熬成的高汤。再加入少许的鸡精粉和盐（少许即可）

煮绵白粥过程：

准备一个中型砂煲，放入白米，再筛入高汤，用中火煮沸，煮沸之后，再关小火慢慢熬。

汤汁越来越少，可是粥还没完全绵软。又再加入适量的高汤，再开大火煮沸～之后再慢火熬

重覆的动作，煮至粥的口感软绵即可

煮的过程若怕粘底，就加入适量的麻油和蒜头酥油。这样不但不容易粘底而且吃起来口感很顺滑滴

粥熬至软绵之后，就先加入膏蟹。螃蟹比起其他材料来得难熟所以一定要先加入

之后再加入腌制好的鱼片和虾

 虾转为红色就可加入青葱碎拌均

要好的一分钟前再加入鲍鱼片即可

 之后再撒上姜丝、葱丝和淋上蒜头酥油

Source: Kwan Tan (FB)

https://www.facebook.com/apple.tan.7355/media_set?set=a.921352194613899.1073741873.100002173826306&type=3

Katsudon

Katsudon

豬扒滑蛋飯

Serve 2 pax

2 pcs pork loin - 

Salt

Pepper

1 Green Onions (slices)

1 egg

Spring onions (chopped)

1/2 cup Plain flour 

1/2 cup Panko bread crumbs

1/1 egg + 1 tsp water, mix

Seasoning:

100ml water

1/2 dashi (or chicken stock)

2 tbsp soy suace

2 tbsp mirin

1 tbsp sugar

1. Clean pork & dry with kitchen towel. Remove excess fats & hit with meat mallet.

2. Sprinkle salt & pepper on both sides of prok & marinate for 10mins.

3. Heat up oil. Drop little panko to try oil temperature.

4. Dip pork into flour, then egg & follow by panko breadcrumbs.

5. Add pork into hot pan and fry both sides till golden brown.

6. Remove & put on top of kitchen towel to sucks away excess oil.

7. Add seasoning & onions into pan, use medium heat to boil, close lid.

8. Turn to  low heat & boil till sauce thicken.

9. Cut pork into smaller size (strips).

10. Lightly beat an egg.

11. Move onions to middle of the wok, add pork on top of onions & pour egg surrounding the pork.

12. Add in spring onions & close lid till egg is done.

13. Remove & put on top of a bowl of hot rice.

14. Serve. May add some seaweed strips on top.

Source: http://www.christinesrecipes.com/2009/07/katsudon.html

Golden Egg Fried Rice

Golden Egg Fried Rice

黄金蛋炒饭

1 bowl of white rice (preferred overnight, kept in fridge)
2-3 egg yolks (beaten)
Salt
Pepper
Spring onions

1. Heat up wok, pour in some oil.
2. Turn wok around to let oil to coat the wok evenly.
3. Pour away excess oil.
4. Add in white rice into wok, press to separate rice (do not cut)
5. Once rice start to heat up, pour in egg yolk.
6. Start to fry in speed mode to let egg yolk coat on every single rice.
7. Keep frying & add in white pepper & salt.
8. Keep frying & sprinkle spring onions when almost done.
9. Mix & serve.

Source: https://www.youtube.com/watch?v=sDs8f4MuQ3Q

Baked Garlic Eggplants

Baked Garlic Eggplants

蒜香烤茄子

1 Eggplants

SEASONING:
1 big garlic (minced)
2 tsp cooking oil
1 tsp soy sauce
1 tsp oyster sauce
1/2 tsp curry powder
1/2 tsp black pepper
1/2 tsp white pepper
1/3 tsp cumin powder
1/3 tsp salt
Chillies (minced)

Spring onions


1. Clean & cut away head & tail of eggplants & cut remaining into half.
2. Make a few cuts on meat of eggplants (so that it easily absorb seasoning).
3. Wrap baking tray with aluminium foil.
4. Lay eggplants on aluminium foil & baked at 180C for 10mins.
5. Remove & spread seasoning on top of eggplants. Sprinkle some chillies on top.
6. Baked again at 180C for 20mins.
7. Remove from oven, move to plates & sprinkle some spring onions.
8. Ready to serve.


Source: https://www.youtube.com/watch?v=gN3tG4YpglY

Chillies Clams

Chillies Clams
辣椒蛤蜊

WASH:
1. Clean few times with tap water.
2. Mix 1liter of water + 30gm sea salt till salt dissolve.
3. Add clams into salt water & pour in few drops of cooking old & stir to evenly mix all.
4. After 30mins, clams will start to vomit out sands.
5. Soak clams for at least 2 hours, the longest the better (but not longer than 1 day as clams will become thinner)
6. Pour away sandy water, wash clams again & it's ready for cook.

COOK:
1. Heat some oil, add in dried shrimps, minced garlic & minced ginger.
2. Add in clams, fry.
3. Add in seasoning (salt & sugar).
4. Add in curry leaves.
5. Fry till clams open & serve.