四季滋補養生湯（中英對照）

作者序 為愛煲湯，暖肚暖心意！
Stew Soup for Love: Warm Your Body and Warm Your Heart

Ivy是住在台灣的道地香港人，Ivy最喜歡喝湯，也很愛煲湯，只要有空Ivy就會搬出鎮家之寶～煲湯，來撫慰一下全家人的心和胃！
拜現今網路科技發達，很多人都知道香港人的煲湯了得，香港每個家庭都有自己的煲湯祕方，Ivy的家裡也不例外。Ivy的媽咪就像是有魔法一樣，腦袋裡有數不清的湯方，每天都可以變出不同的煲湯。當然，Ivy長年跟在媽媽身邊，耳濡目染加上自己的努力鑽研，也有學到七七八八，發展出一套自己的煲湯祕笈。
因為大家都曉得，煲湯除了能調理身體外，更能喝出健康好氣色。在香港「煲湯」是聯繫全家人感情的良方，而港式煲湯內容變化多端，還會根據不同的季節煲不同的湯品，藉以養顏美容、強身健體，可以說是香港飲食文化的精髓，家庭餐桌上皆少不了它。每到開飯時間，只要有一碗靚湯在手就會心滿意足！
Ivy comes from Hong Kong and now lives in Taiwan. She likes soup and also loves to cook soup stew. Whenever she has free time, she would bring out her precious home cooking, soup stew, to soothe the heart and stomach of her whole family.
Thanks to the advancing Internet technology, many people get to know that people from Hong Kong know how to cook soup well. In Hong Kong, every family has its own soup recipes, and Ivy’s family is no exception. Ivy’s mother is like a magician, with countless recipe tricks that she can come up with so many different soups every day. And of course, Ivy picks up quite a few tricks herself over the years and has developed her own set of soup recipes.
Everyone knows that soup can condition the body and bring in good health. In Hong Kong “soup stew” is a good way to connect everyone in the family. Hong Kong-style soups have so many varieties that can go with different seasons. They can be used to beautify the skin and improve physical strength, and they are really the essence of Hong Kong’s food culture that families can’t live without. A bowl of soup in every meal can bring satisfaction.

【作者序】為愛煲湯，暖肚暖心意！
Stew Soup for Love: Warm Your Body and Warm Your Heart

跟著季節喝養身
Soup Regimen for Different Seasons
煲湯祕訣：煲好湯的要領
Soup Stew Tips: Elements of Stewing Good Soup

春天元氣湯
Spring Vigor Soup
無花果雞翅湯
Chicken Wing Soup with Common Fig
＊潤腸排毒、美顏益膚
Clean internal organs and system. Nourish the face and skin.
洋參眉豆玉米鬚湯
American Ginseng, Purple Haricot and Corn Silk Soup
＊利尿降壓、健脾安神
Improve diuretic function and lower blood pressure. Nourish the spleen and energy.
黃豆芽番茄肉片湯
Meat Soup with Soybean Sprouts and Tomatoes
＊防癌抗老、美化肌膚
Prevent cancer and anti-aging. Beautify the skin.
黃瓜薏米蛤蜊湯
Clam Soup with Cucumbers and Barley
＊滋陰補血、養肝明目
Nourish Yin energy and replenish blood. Protect the liver and eyes.
白蘿蔔杞菊牛腱湯
Beef Shank Soup with Radish and Lycium Chrysanthemum
＊清熱養肝、降低膽固醇
Cool and nourish the liver. Lower cholesterol.
番茄蘆筍玉合牛肉湯
Beef Soup with Tomato, Asparagus and Solomon’s Seal
＊潤肺止咳、柔嫩肌膚
Nourish lungs and stop coughing. Nourish the skin.
淮山芡實螺頭湯
Spiral Shell Meat Soup with Yams and
Gorgon Fruits
＊明目護肝、滋補元氣
Improve eyesight and protect the liver. Replenish energy.
核桃蜜棗雞湯
Chicken Soup with Walnuts and Candied Jujubes
＊益智補腦、安神健胃
Nourish your brain. Calm your mood and nourish your stomach.
羅漢果貴妃骨湯
Pork Shoulder Blade Soup with Mangosteen
＊整腸健胃、化痰潤喉
Clean intestines and stomach. Ease throat phlegm problems.
蓮子百合竹笙雞湯
Chicken Soup with Bamboo Fungus, Lotus Seeds and Lily
＊養心安神、健脾開胃
Nourish the heart and calm your mood. Good for the spleen and very appetizing.
北耆百合牛骨湯
Beef Bone Soup with Astragalus and Lily
＊益氣補血、保護肝臟
Replenish energy and blood. Protect the liver.
黃耆紅棗魚頭湯
Fish Soup with Astragalus and Date Palms
＊補中益氣、提升免疫力
Replenish blood and regulate the body system. Enhance immune system.
蘑菇竹筍海參湯
Mushroom, Bamboo Shoots and Sea Cucumber Soup
＊養血益膚、防癌抗老
Replenish blood and nourish body skin. Prevent cancer and anti-aging.
雙耳紅棗燉雞湯
Chicken Soup with Two Jelly Ears and Date Palms
＊滋陰潤燥、淨腸排毒
Nourish Yin and dryness. Clean internal organs and system.
五行花漾湯
Soup with Five Vegetables
＊通便潤腸、防癌排毒
Clean internal organs and nourish intestines. Prevent cancer and clean body system.

夏季涼補湯
Summer Cooling Soup
冬瓜瑤柱雞湯
Wax Gourd and Scallops Soup
＊止咳降壓、滋養腦部
Stop coughs and lower blood pressure. Nourish your brain.
花生木瓜排骨湯
Pork Rib Soup with Peanuts and Papaya
＊益智健腦、防止老化
Nourish your brain. Prevent aging.
白朮茯苓魚肉湯
Fish Soup with Atractylodes and Poria
＊生津止渴、安定情緒
Quench thirst and calm emotion.
竹蔗茅根清雞湯
Chicken Soup with Bamboo Cane and Cogongrass Rhizome
＊清熱降火、生津潤燥
Cool and purge pathogenic fire. Quench thirst and nourish dryness.
淮杞百合花膠湯
Fish Maw Soup with Wolfberry, Yam and Lily
＊美白養顏、促進細胞再生
Whiten and nourish the skin. Promote cell regeneration.
哈密瓜百合杞子瘦肉湯
Lean Pork Soup with Cantaloupe, Lily and Wolfberry
＊幫助消化、促進代謝
Promote digestion and metabolism.
蓮藕西施骨湯
Lotus Roots and Pork Bone Soup
＊健脾開胃、調理體質
Good for the spleen and very appetizing.Condition body constitution.
南瓜杏仁牛肉湯
Beef Soup with Pumpkin and Almonds
＊增進視力、排毒助消化
Improve eyesight. Help detoxification and digestion.
金銀花雞腳湯
Honeysuckle and Chicken Feet Soup
＊清熱解毒、健脾潤肺
Cooling and detoxification. Nourish the spleen and lungs.
馬蹄紅蘿蔔雞湯
Chicken Soup with Water Chestnuts and Red Carrots
＊清熱降火、益氣防癌
Cool and purge pathogenic fire. Condition body and prevent cancer.
海玉竹牛腱湯
Beef Shank Soup with Angular Solomon’s Seal
＊清熱潤燥、補氣益腎
Cool and purge pathogenic fire. Condition body and nourish kidneys.
竹笙干貝豬腱湯
Pork Shank Soup with Bamboo Fungus and Scallops
＊消脂減肥、美容養顏
Provide body slimming effects and beautify your skin.
雪梨桂圓牛腩湯
Beef Sirloin Soup with Sweet Pears and Longan
＊止咳潤肺、補血安神
Suppress coughing and nourish heart and lungs.Replenish blood and calm emotion.
扁蒲甘筍柿餅湯
Dried Persimmons Soup with Bottle Gourd and Red Carrot
＊潤喉止咳、保護氣管
Nourish throat and stop coughs. Protect airways.
蘋果雪耳魚尾湯
Fish Tail Soup with Apple and White Jelly Ear
＊美容潤膚、改善便祕
Nourish the skin. Improve constipation.

金秋滋養湯
Fall Nourishing Soup
金針雞湯
Daylily Chicken Soup
＊除煩解燥、安定情緒
Relieve stress. Calm emotion.
何首烏牛肉湯
Beef Soup with Fallopia Multiflora
＊氣血暢通、滋潤皮膚
Improve blood circulation. Nourish the skin.
栗子杜仲雞腳湯
Chicken Feet Soup with Chestnuts and Eucommia
＊補腎強精、提高免疫力
Nourish the kidneys and strengthen Yang energy.Enhance the immune system.
靈芝蜜棗牛腱湯
Beef Shank Soup with Ganoderma and Candied Jujubes
＊活化細胞、防動脈硬化
Revitalize cells. Prevent arteriosclerosis.
當歸杞子羊腩湯
Lamb Shank Soup with Chinese Angelica and Wolfberries
＊調經補血、活血止痛
Condition menstruation and replenish blood. Circulate blood and stop pain.
黑豆蓮子雞腿湯
Chicken Thigh Soup with Black Soybeans and Lotus Seeds
＊利尿降血壓、防止老化
Improve diuretic function and lower blood pressure. Prevent aging.
川芎白芷鱸魚湯
Sea Bass Soup with Chinese Lovage and Angelica Dahurica
＊消腫止痛、補充鈣質
Reduce swelling and stop pain. Replenish calcium.
桑葉蜜棗排骨湯
Pork Rib Soup with Mulberry Leaves and Candied Jujubes
＊清肺潤燥、養肝明目
Nourish the lungs and purge pathogenic fire. Protect the liver and eyes.
田七杞子煲瘦肉
Lean Pork with Notoginseng and Wolfberries
＊益氣養血、化瘀消腫
Replenish energy and blood. Remove the bruises and reduce swelling.
竹笙核桃蘋果牛肉湯
Beef Soup with Bamboo Fungus, Walnuts and Apples
＊益智健腦、幫助消化
Nourish your brain. Help digestion.
天麻鮮魚湯
Tianma Fresh Fish Soup
＊潤膚補腦、保護視力
Nourish the skin and brain. Protect eyesight.
猴頭菇牛蒡雞湯
Chicken Soup with Lion’s Mane Mushroom and Burdock
＊清熱解毒、整腸健胃
Cooling and detoxification. Clean intestines and stomach.
花旗參菊花煲豬腱
Pork Shank Soup with American Ginseng and Chrysanthemums
＊清熱去火、補氣安神
Cool and purge pathogenic fire. Replenish energy and calm mood.
山藥竹杞羊肉湯
Lamb Soup with Yams and Solomon’s Seal and Wolfberries
＊健脾益肺、增強免疫力
Nourish the spleen and lungs. Enhance the immune system.
黨參淮山陳皮燉豬肉
Pork Stew with Codonopsis, Yams and Dried Orange Peels
＊整腸健胃、去溼潤燥
Clean intestines and stomach. Nourish dryness.

冬日養氣湯
Winter Replenish energy Soup
北耆陳皮煲老鴨湯
Old Duck Soup Stew with Astragalus and Dried Orange Peels
＊補中益氣、清熱補血
Replenish blood and regulate the body system. Purge pathogenic fire and replenish blood.
紅棗牛腱湯
Beef Shank Soup with Date Palms
＊補氣養血、增強體力
Replenish energy and blood. Enhance physical strength.
淮杞鮑魚雞湯
Chicken Soup with Wolfberries, Yams and Abalones
＊滋陰養顏、平衡血壓
Nourish Yin and the skin. Balance blood pressure.
雜菜牛骨湯
Beef Bone Soup with Assorted Vegetables
＊改善便祕、抗癌排毒
Improve constipation. Fight cancer and clean the body system.
參耆羊肉湯
Lamb Soup with Codonopsis and Astragalus
＊活血調經、改善手腳冰冷
Invigorate blood circulation and regulate menstruation. Warm up cold hands and feet.
銀杏蓮實雞翅湯
Chicken Wing Soup with Ginkgo, Lotus Seeds and Gorgon Fruits
＊暢通血管、改善虛弱體質
Condition the blood vessels. Improve the physical weakness.
橄欖雪梨燉尾冬骨
Tail Bone Soup with Olive and Sweet Pears
＊清熱解毒、緩解喉痛
Cooling and detoxification. Relieve sore throat.
淮山紅棗燉鮑螺片
Conch Soup Stew with Yams and Date Palms
＊滋陰去溼、明目降火
Nourish Yin and dehumidify. Enhance eyesight and reduce pathogenic fire.
栗子鯉魚湯
Carp Fish Soup With Sweet Chestnuts
＊滋陰補氣、護腎明目
Nourish Yin energy and replenish blood. Protect kidneys and eyes.
參鬚雞湯
Ginseng Tail Chicken Soup
＊生津潤燥、促進氣血順暢
Quench thirst and purge pathogenic fire. Promote blood circulation.
美顏膠原湯
Beauty Collagen Soup
＊美白潤膚、預防骨質疏鬆
Whiten and nourish the skin. Prevent osteoporosis.
補血安神牛尾湯
Blood Replenishing and Mood Soothing Oxtail Soup
＊氣血順暢、強筋健骨
Regulate energy and blood circulation. Strengthen tendons and bones.
枸杞蓯蓉燉羊腩
Lamb Shank Soup Stew with Wolfberries and Northern Groundcone
＊潤腸通便、防止衰老
Clean internal organs and system. Prevent aging.
當歸雞肉湯
Chicken Soup with Chinese Angelica and Dried Longans
＊補血養顏、滋補肝腎
Replenish blood and nourish the skin. Nourish the liver and kidneys.

跟著季節喝養身
Soup Regimen for Different Seasons

自己煲湯，滋補又美味！
先來介紹一下，所謂煲湯，其實就是滋補的老火湯，因為每道湯幾乎都要煲煮一、二個小時以上。為什麼要煮那麼久？那是因為要藉由煲煮過程，把所有食材養分或中藥材的藥性藥味都完全煮出來，自然溶入湯水之中，這樣人體才能更有效也更快的吸收。
Make your own nutritious and delicious soup at home. Soup stew is delicious in that it requires simmering for more than one or two hours. Why does it take so long? It is to bring out all the nutrients from the ingredients or the medicine effects from the Chinese herbal medicine so they can naturally dissolve into the soup that can be more effectively and quickly absorbed by the human body.

為什麼要跟著季節喝養身？
Why do we need soup regimen for different seasons?
一般人以為喝湯暖身，最適合冬天來進補，其實，一年四季都可以利用煲湯來養生。如春天容易過敏，夏天容易上火，秋天容易患皮膚病，冬天則容易感冒、四肢冰冷等，這些惱人的小毛病，雖然不致影響生活作息，但是仍會減損身體的活力，降低抵抗能力，一旦受到病毒入侵，就會引發較嚴重的疾病。
所以依照季節轉換，選擇當季合適的食材來煲湯，不但可以針對個人需要來調整體質，而且也可以達到預防疾病的補益效果。譬如春天要提高免疫力，防止過敏症狀；夏天需要清熱降火，避免積熱引起肝腎和心血管疾病；秋天則應注意皮膚的滋潤和保健，促進血液循環和新陳代謝順暢；到了冬天則要加強暖身，鞏固身體的健康。
Many people assume that it is best to eat soup to warm up the body during the winter for health tonic purpose. Actually, soup stew for health tonic can be done all year round. People tend to have allergies in spring, pathogenic fire in summer, skin diseases in fall and cold limbs during winter. These annoying
little problems may not affect our lifestyle but they can detract the body vitality and lower the immune system which can lead to more serious illness.
Selecting seasonal ingredients to make soup can condition the body constitution accordingly and achieve the health tonic purpose to prevent illness. For example, improve the immune system in spring to prevent allergies, reduce pathogenic fire during summer to prevent liver, kidney and cardiovascular diseases, moisturize the skin and improve blood circulation and metabolism during fall and warm up body and strengthen the health in winter

而煲湯長時間的烹調特性，可以讓食材充分釋出所有的營養成分，這些養分溶入湯中，以湯水的型態進入人體，一方面可以補充身體所需要的水分，另方面則可省略腸道的消化吸收過程，直接進入血液，經由血管運送到全身，使身體各部位器官更快獲得養分，維持機體的正常運作。
可見跟著季節自己煲湯喝，比起其它的食療、藥膳，更有直接而明顯的作用，這就是為什麼有愛心的媽媽們，總是願意花時間煲煮一鍋湯，希望全家人都能擁有健康的身體。讓我們為媽媽的愛心鼓掌，再忙也要回家喝碗湯！自己煲湯，滋補又美味！
The long simmering time is a feature of soup stew and it allows the ingredients to release all the nutrients. The nutrients are dissolved in the soup and enter the human body in the form of soup water. On one hand it replenishes the water that human body needs, on the other it omits the digestive process and enters directly into the bloodstream, so that every organ can quickly receive nutrients to maintain normal functioning of the body.
It can be seen that making your own soup according to the season can have more direct and apparent effects compared to other diets and herbal medicine cooking. This is why many mothers are willing to spend time cooking a pot of soup to make the whole family healthy. We shall give a big applause to mothers. We shall go home and have a bowl of soup no matter how busy we are. Make your own nutritious and delicious soup at home.

冬季保健重點 Winter Health Care
促進新陳代謝、預防高血壓
Improve Metabolism and Prevent High Blood Pressure

每到冬天Ivy的手腳都會冰冷無比，經過這幾年長期煲湯來調養身體以後，手腳冰冷的毛病，也漸漸的得到改善，而且血氣旺盛，怕冷的情況也很少出現了。
冬季首先要注重生活和作息兩者的正常，不要有太大的刺激，早睡早起，適當的運動，是冬季維持身體健康的重點任務。因為冬季是心臟病，高血壓患者的好發季節，除了作息正常，適當的喝些滋補湯水也是很重要的。
根據中醫的研究，冬季宜對腎臟加強調理，有了強健的腎臟，身體自然的一切順利康泰。冬天湯水注重在禦寒，增強人體的新陳代謝，加速血液循環，維持心血管的暢順。
I used to experience cold limbs during the winter. After several years of conditioning
by soup, the symptom of cold limbs has been improved and my blood circulation is
also getting better, no longer fearing for cold weather.
It is important to pay attention to the life and routine in winter. Do not experience too
much stimulation. Trying to sleep and get up early and getting enough exercise are the
main tasks for the winter to maintain good health. Winter is the season where there is
high occurrence of heart diseases and high blood pressure. In addition to having normal daily routine, it is important to eat nourishing soups.
According to the study of Chinese medicine, it is important to enhance the conditioning of kidneys in winter. With strong kidneys, the body will naturally be strong. Winter soups help fight coldness and enhance human metabolism, speed up blood circulation and maintain smooth cardiovascular activity.

北耆陳皮煲老鴨湯
Old Duck Soup Stew with Astragalus and Dried Orange Peels
＊補中益氣、清熱補血
Replenish blood and regulate the body system.
Purge pathogenic fire and replenish blood.
煲湯時間2小時
Stew for 2 hours.

靚湯心得 Thoughts on This Soup
在台灣一般家庭很少用陳皮來煮湯，其實陳皮在香港是很普遍的食材，因為它能防止消化不良，亦能調理食慾不振和咳嗽等症狀。加上具有補中益氣、增強身體免疫力的北耆，整鍋湯就更滋補了！
Dried orange peel is hardly used in Taiwan to make soup but it is often used in Hong Kong. It can prevent indigestion and condition bad appetite and coughs. Together with astragalus that can replenish blood and regulate the body system, the whole pot of soup can be even more nourishing.

材料
老鴨半隻，北耆、黨參各15克，陳皮2片，薑3片，紅棗5顆
作法
1 老鴨洗淨，放入滾水中汆燙，撈出備用。
2 紅棗，北耆洗淨；陳皮用清水浸泡至軟，刮掉白色的苦瓤。
3 在鍋中倒入八分滿的水，放入所有材料，大火煮開轉小火繼續煲2小時即可。

Ingredients
Half an old duck, astragalus 15g, codonopsis 15g, dried orange peel 2 slices, ginger 3 slices, 5 date palms.
Method
1 Wash and soak the old duck in boiling water and scoop it up for later use.
2 Rinse date palms and astragalus. Soak dried orange peel till it becomes soft, and scrape off the white pith.
3 Boil water in a pot about 80 percent full. When the water is boiling, add in all ingredients. Wait till they are cooked, switch to low heat and simmer for about 2 hours.

保健小語 Health Wisdom
老鴨湯含有大量人體所需要的胺基酸，具有清熱補血、滋補五臟的功效，而且鴨肉越老滋補性越佳，但患有感冒、慢性腸炎和痛經症狀時最好少吃。
Old duck soup contains a large amount of amino acids that human body needs. It can purge pathogenic fire, replenish blood and nourish internal organs. The older the duck is, the more nourishing it is. However, people who suffer from cold, chronic enteritis and dysmenorrhea should not eat it too much.

紅棗牛腱湯
Beef Shank Soup with Date Palms
＊補氣養血、增強體力
Replenish energy and blood.
Enhance physical strength.
煲湯時間2小時
Stew for 2 hours.

靚湯心得 Thoughts on This Soup
紅棗是家家戶戶廚櫃不能缺少的食材，滋味甘甜，可以調和百味，不論是煮甜湯或鹹湯都可以用，具有補氣養血、安定心神、增強免疫力的作用，而且是市面上最便宜的補血食材，特別適合女性朋友食用。
Date palm is an indispensable ingredient for household cooking. It is pleasant and sweet, and can be used to flavor all types of foods, either sweet drinks or more salty soups. It can replenish energy and blood, calm mood and enhance the immune system. It is the cheapest blood replenishing ingredient available and especially suitable for women.

材料
牛腱250克，紅棗10顆，薑3片，陳皮1/4片
作法
1 牛腱洗淨，放入滾水中汆燙，撈出備用。
2 紅棗洗淨；陳皮用清水浸泡至軟，刮掉白色的苦瓤。
3 在鍋中倒入八分滿的水，放入所有材料，大火煮開轉小火繼續煲2小時即可。

Ingredients
Beef shank 250g, 10 date palms, ginger 3 slices, dried orange peel ¼ slice.
Method
1 Wash and soak beef shank in boiling water and scoop it up for later use.
2 Rinse date palms. Soak dried orange peel till it becomes soft, and scrape off the white pith.
3 Boil water in a pot about 80 percent full. When the water is boiling, add in all ingredients. Wait till they are cooked, switch to low heat and simmer for about 2 hours.

保健小語 Health Wisdom
氣色不好時，可在保溫杯中放幾顆去核紅棗，用大滾的水浸泡半小時，就是很好的補血養肝茶湯，臉色也會改善。但一定要把紅棗核去掉，否則會太燥熱哦！
If your face color is not so healthy, put a few date palms in a thermos and soak them with boiling water for half an hour, and it makes a very good tea that nourishes the liver and replenishes blood. Be sure to remove the cores of the date palms as they may be a little too hot.