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.

Oven Baked Pork Ribs

Oven Baked Pork Ribs


SAUCE:
5 tbsp tomato sauce
3 tbsp chilli powder
2 tbsp black pepper
1 tbsp red wine
1 tbsp soy sauce
3 tbsp sugar
Garlic (minced)
Onions (minced/diced)


1. Dry pork ribs with kitchen towel, lightly slice at the back of ribs & remove membrane.
2. Put ribs on aluminium foil & rub with little salt.
3. Brush sauce onto both side of ribs & wrap ribs inside aluminium foil.
4. Baked at 160C for 2 hours at middle rack.
5. Leave aluminium foil open & brush sauce again for both side & bake at 200C for 10mins (use broil method - put on top of wire rack - place them under the broiler for 5 minutes for a sizzling, crisp finish)
6. Remove & serve.

Roasted Pork

Roasted Pork
烧肉

1. Clean and dry the meat.
2. Meat side : Cut few sliced (for marinate to easily absorb).
3. Rub white pepper powder, Five Spice Powder & Salt.
4. Skin side : Poke pork skin with meat tenderizer, the more holes, the better.
5. Wrap pork with aluminium foil exclude skin & keep pork skin facing up in fridge for 3-6 hours or overnight (normal fridge compartment not TOP)
6. Remove pork from fridge 10mins before bake.
7. Preheat air-fryer at 180c for 10mins.
8. Brush vinegar on skin, cover coarse salt on top of skin.
9. Bake at 180c for 25mins.
10. Remove salt, brush vinegar/oil on pork skin.
11. Air-fry for another 30mins.
8. Let it cool down for 10mins then only cut into small pieces to avoid meat & skin get separated.

Thai Basil Minced Meat Rice

Thai Basil Minced Meat Rice
(Pad Ka Prao Mhoo)

泰式肉碎九层塔饭

250gm minced meat
1 egg
7 small chillies (cut small)
1 big onion/few shallots 
6 cloves garlic (thinly slice)
bunch of Thai Basil

1 tbsp Oyster sauce

1 tbsp sweet sauce (OR 1/2tsp Dark soy sauce + 1tbsp soy sauce)

Fish sauce

sugar

Dipping sauce

Mix 2 chillies, with 1 tbsp fish sauce, little lime juice, 1 tsp sugar (mix well)

1. Lightly mash 5 chillies with garlic in mortar (no need too fine).

2. Pour more oil, deep fried an egg till crunchy edge, remove.

3. With remaining oil, add in onion/shallots, deep fried. Remove and set aside once it turns golden brown.

4. With remaining of approximately 2tbsp of oil in wok, add in (no.1).

5. Once can smell aroma (ard 1min) add in minced meat and fry till cooked.

6. Add in oyster sauce, sweet sauce,1tsp sugar, 1 tbsp of water and add in shallots from (no.3).

7. Mix well and turn off heat. 

8. Add in Thai Basil and stir for around 20seconds. 

Fried Ginger Spring Onions Pork Slices

Fried Ginger Spring Onions Pork Slices

姜葱肉片

Ingredients
300g soft lean pork (sliced)
8 slices ginger
3 stalks spring onions (cut into sections)

Marinade
1 egg white
Pinch of salt
1 tbsp cornflour
1/2 tsp soy sauce

Seasoning A
1 tbsp oyster sauce
1/2 tbsp soy sauce
Dash of pepper
1 tbsp water

Seasoning B
1 tbsp Chinese cooking wine

1. Coat meat with marinade for one hour.
2. Heat some oil to parboil (拉一拉油) meat for a smoother effect. Drain well & set aside.
3. Heat a clean wok with a spoon of oil. Saute ginger slices.
4. Add in meat, seasoning & spring onions. Fry well till meat has cooked through. Add in seasoning B prior to dish up.


Source: Recipe Book - 我家男人爱煮菜

Teriyaki Chicken

Teriyaki Chicken
照烧鸡腿

2 chicken whole leg (deboned)

Seasoning
2 tbsp soy sauce
1/2 tsp dark soy sauce
2 tbsp mirin (Japanese sweet seasoning wine)
30g rock sugar
1/2 tbsp maltose/mak ngah tong
5 tbsp boiling water

1. Rinse chicken leg, rinse well. Make a slit on the thickest part of the flesh.
2. Dissolve maltose in the hot water. Next add in all remaining seasoning, mix well.
3. Heat wok, add in half tbsp oil.
4. Place chicken with skin facing down. Use medium low heat to fry till slightly singed (oil from skin may appear, discard excess oil)
4. Pan fry the other side of chicken till cooked through. Add in seasoning.
5. Turn to low heat, cover wok and cook for 20mins.
6. Uncover, turn to high heat to thicken sauce. Be careful at this stage as ingredients can stick to the wok.

Source: 我家难忍爱煮菜 2

Three Cups Chicken

Three Cups Chicken

三杯鸡

Ingredients
2 chicken thighs (chopped into pieces)
3 tbsp sesame oil
8 cut sections of spring onins (abt 5cm each)
8 slices of ginger
8 pips of garlic (peeled, leave whole)
1 fresh red chilli (deseeded, cut into pieces)
5 sprigs basil leaves (use only leaves)
200ml water

Seasoning
2 tbsp soy sauce
1/2 tbsp dark sauce
3 tbsp Chinese cooking wine
15g rock sugar


1. Heat wok with sesame oil & saute garlic, spring onions, ginger & chilli.
2. Add in chicken pieces and fry till chicken turned whitish.
3. Add in seasoning, stir fry well.
4. Add in water, cover wok, use low heat to simmer for 30mins.
5. Uncover wok, add in basil leaves.
6. Stir quickly, dish up.


Anacdote:
A very classic dish of Jiangxi & now into Taiwanese cuisine, the name can be a puzzle. Actually years ago, people cooked a big chicken and used the altar cup to measure out sesame oil, soy sauce & wine. Thus the name of three cups.


Source: Recipe Book - 我家男人爱煮菜2

Hakka Fried Pork with Black Fungus

Hakka Fried Pork with Black Fungus

客家木耳炸肉

Ingredients A
600g pork belly (cut into smaller pieces)
80g black fungus (soaked till soften, drained, cut into strips)

Ingredients B
3 shallots (chopped)
1 tbsp minced garlic
1 tbsp minced ginger
1 star anise

Marinade
2 cubes fermented reddish beancurd (mashed)
1 tbsp of fermented reddish beancurd liquid
1 egg
2 tbsp plain flour
2 tbsp cornflour

Seasoning
3 cubes fermented reddish beancurd
1 tbsp oyster sauce
1 tbsp Chinese cooking wine
1 tbsp sugar
1 tsp sesame oil
800ml water

1. Mix meat with marinade. Leave it for 3 hours or best overnight, clingwrap, keep in the refrigerator.
2. Scald fungus in boiling water, drain well.
3. Heat oil to deep fried no. (1) till golden brown.. Drain off excess oil.
4. Heat a clean wok with 1.5 tbsp oil. Saute shallots, garlic, ginger  anise star. Next, add in fermented beancurd.
5. Add in fungus, and meat. Fry well, add in water and remaining seasoning. Bring to boil, simmer over low heat for 30mins.



Source: Recipe Book - 我家男人爱煮菜2

Vinegary & Spicy Pork Trotter

Vinegary & Spicy Pork Trotter

酸辣猪手

1 pig trotter (chopped smaller pieces)
4 black toasted garlic
100g old ginger (smashed)
30g dried chilles (cut into section, rinsed & drained)

Seasoning:
400ml black vinegar (珍祥天上天牌子)
100g gula melaka
1 tbsp soy sauce
700ml water

1. Heat a pot of water. Blanch pig trotter pieces. Remove , drain well.
2. Heat wok with 2 tbsp of oil to saute garlic, ginger & dried chillies.
3. Add in pig trotter and fry well. Add in seasoning and water. Let it come to a rapid boil. Regulate heat to low, keep on simmer for one hour.

Source: Recipe Book - 我家男人爱煮菜2

Cheesy Baked Oyster

Cheesy Baked Oyster

1. Soaked oyster in bucket of water.
2. Add in salt into water to force oyster to open,
3. Open and dry up water in oyster.
4. Top thousand island sauce and sprinkle some black pepper on the oyster.
5. Add mozarella cheese and top with baked bacon.
6. Heat in oven till cheese melted.

Claypot Pork Belly with Salted Fish

Claypot Pork Belly with Salted Fish

咸鱼花腩煲

400gm Pork Belly (without skin) - slice thinly
10 pcs ginger
6 dried chilles - cut shorter
8 bulb garlics (remove skin only)
50gm salted fish - cut smaller cubes
Spring onions - cut into inch long
1 onion
Little Shaoxing wine

Seasoning:
1 tbsp oyster sauce
1 tbsp dark sauce
1 tbsp soy sauce
1 tbsp sesame oil
1 tsp sugar
Dash of pepper
1/2 cup water

1. Fry salted fish, remove & set aside.
2. Keep 2 tbsp of oil, add in ginger, garlic & dried chillies. Fry till fragrant.
3. Fry till garlic turns brown, add in pork.
4. Fry till pork turns white, add in seasoning.
5. Turn on high heat till it boils. Add in half of the salted fish.
6. Turn low heat, close pot lid and cook for 30mins or till meat soften.
7. Add in spring onions and onion & mix well.
8. Pour in some Shaoxing wine. Add in remaining salted fish & off heat. Serve

Source: http://viokitchen.blogspot.com/

Baby Squids with Fish Sauce

Baby Squids with Fish Sauce

鱼露鱿鱼

SAUCE:
1 tbsp chopped garlics
30 pcs chopped Thai Basil
1 tbsp chopped chillies
1 tbsp chopped coriander
3 tbsp fish sauce
2 tbsp lime juice
1 tbsp sugar
2 tbsp warm water

Seasoning:
1 tsp sugar
1/2 tsp fish sauce

1. Mix all ingredient for sauce.
2. Blanch squids in hot water till cook, remove and set aside.
3. Heat up oil, add in squids and seasoning and fry.
4. Remove squids and pour sauce onto squids.

Kung Po Yee Mee

Kung Po Yee Mee宫保伊面

Yee Mee (Boil and set aside)
Pork or Chicken slice
Large Onion (cut into cubes size)
Dried Chillies (Soak into water and cut, remove seed as per preference)
Ginger (few slices)
Garlic (chopped)
*You can add squids, shrimps, vege, carrot, etc

Seasonings:
3 tbsp oyster sauce
2 tbsp dark sauce
2 tbsp soy sauce
Salt to taste (optional)

1. Saute garlic, add in meat and stir well.
2. Add in onions and dried chillies.
3. Add in seasoning & water and bring to boil. Taste and add in salt if not salty.
4. Add in yee mee & vege, cook a while and add in corn flour to thicken sauce.

Steamed Chicken with Chopped Ginger & Bean Paste

Steamed Chicken with Chopped Ginger & Bean Paste

姜茸豆酱蒸鸡

250gm Chicken Thigh
50gm chopped ginger
1/2tsp corn flour
3 tbsp water

Seasoning:
1/2 tbsp salted bean paste
1/2 tbsp oyster sauce
1 tbsp light soy sauce
1/2 tsp monosodium glutamate
1/2 tbsp Shaoxing wine
1 tsp sesame oil


1. Mix all and marinate for 30mins.
2. Steam at high heat for 15mins until cooked. Remove and serve.