目錄：
自序
用美味，創造美好關係
地中海減醣飲食，享受美好人生
哈佛健康餐盤，輕鬆享瘦的秘訣

CHAPTER I　RUSH HOUR
沙拉與蔬食
芝麻葉烤豆腐南瓜沙拉Arugula, roasted pumpkin and tofu salad
甜菜根茴香柳橙費塔起司沙拉Beetroot, fennel and orange salad with feta cheese
羽衣甘藍鮮蝦佐酪梨醬沙拉Kale and pan fried-shrimp salad with avocado dressing
綜合彩虹蔬果與糙米鷹嘴豆Rainbow veggie chickpea salad with poach eggs and brown rice
蘿蔓彩椒雞胸肉毛豆仁沙拉Romaine lettuce, peppers, edamame and chicken breast salad
蝦仁開心果費塔起司櫛瓜麵Zucchini noodles with shrimps, feta cheese and pistachios in shrimp bisque
羅勒絲瓜燴蛋與綠扁豆Sauteed loofah, eggs and lentils with basil
番茄燴茄子與帕瑪森起司Sauteed tomatoes and eggplants with parmigiano reggiano
炸櫛瓜花佐番紅花希臘優格Deep fried zucchini flowers with saffron yogurt
炙烤香草奶油煙燻紅椒粉白花椰菜Roasted cauliflower with chili, smoked paprika and mixed herbs butter

湯品
毛豆仁薄荷湯 Edamame mint soup
綜合時蔬羽衣甘藍湯Italian ribollita
義大利肉丸子蔬菜湯Minestra maritata

麵食
煙花女義大利麵 Spaghetti alla puttanesca
芥藍洋蔥醬培根貓耳朵麵Orecchiette with Chinese kale onion sauce
透抽烏魚子墨魚義大利麵Spaghetti al nero di seppia with grilled squids and bottarga
檸檬蝦義大利麵Spaghetti in shrimp bisque with pan fried shrimp
紅椒醬酸豆義大利螺旋麵Fusilli rigati with red pepper sauce and capers
番茄黃瓜明蝦天使冷麵Capellini with tomatoes, cucumbers and shrimps in olive oil and balsamic sauce

海鮮
油封番茄酸豆燴煮白肉魚海鮮蛤蜊 Acqua pazza
蝦仁荸薺佐白花椰菜泥Sauteed shrimps and water chestnuts with cauliflower pure
地中海烤軟絲Mediterranean grilled cuttlefish
烤去骨鯖魚佐番茄紅洋蔥小黃瓜Baked mackerel fillet with tomatoes, purple onion and cucumbers salad
紙包白酒酸豆鱈魚Baked paper wrapped cod with white wine and capers
溏心鮭魚佐開心果跟果乾北非小米Pan-fried salmon with pistachios and dried apricot couscous
小番茄酸豆橄欖煎鱸魚Pan-fried sea bass with cherry tomatoes and capers
鮪魚玉米餅沾酸黃瓜優格醬Canned tuna and corn patties with cucumber yogurt sauce
煎魚肚排佐鯷魚綠白花椰菜Pan-fried fish fillet with sauteed mix vegetables

肉類
安格斯牛肉絲拌烤蘆筍與時蔬Sauteed beef fillet with roasted vegetables
香草辣椒拌水煮牛肉片Poached boneless beef short ribs with herbs and chilis sauce
橫膈牛排佐沙拉Pan roasted beef skirt steak with green salad
彩椒黑橄欖番茄燴去骨雞腿Pan-fried chicken thigh with tomatoes, olives and bell peppers
牛肝菌栗子燴雞腿Porcini-braised chicken thighs with mushrooms and chestnuts
酥炸紅椒粉雞胸肉Crispy fried chicken breast
豬肉黑橄欖鯷魚炒四季豆Sauteed pork tenderloin and green beans with olives and anchovies
炙燒豬肉茄子盅Sauteed minced pork and eggplants with parmigiano reggiano

CHAPTER II　WEEKEND BRUNCH
帕瑪森起司蛋佐黑松露醬Omelet with parmigiano reggiano and black truffle sauce
番茄彩椒燉蛋與帕瑪森起司餅乾Eggs purgatory with parmigiano reggiano crackers
義大利櫛瓜烘蛋Zucchini frittata
水波蛋荷蘭醬與橄欖油拌菠菜Eggs benedict with hollandaise and sauteed spinach
托斯卡尼番茄麵包丁沙拉Panzanella
義式小番茄麵包塔與無花果Cherry tomatoes bruschetta with figs salad
茭白筍與雞肉起司烤餅Chicken and vegetable quesadilla
義大利橄欖油火腿起司熱三明治Italian prosciutto croque monsieur
暖薑椰奶胡蘿蔔湯Ginger and carrot coconut soup
義式培根義大利麵Spaghetti alla Carbonara
綜合海鮮拼盤Mix seafood platter
檸檬時蔬烤魚Grilled fish with lemon and vegetables
勃根地紅酒燉牛肉Boeuf bourguignon
嫩煎鴨胸佐爐烤迷你胡蘿蔔Pan roasted duck breast with red wine balsamic sauce and roasted mini carrots
慢燉番茄豬梅花Tomato-braised pork shoulder butt
開心果羊肋排Roasted lamb chops with pistachio and red wine chocolate sauce
起司大拼盤Ultimate charcuterie board

CHAPTER III　CHEF’S SECRET
綜合蔬菜溫沙拉佐巴薩米克醋Mixed warm vegetables salad with balsamic dressing
炙烤煙燻紅椒粉章魚馬鈴薯沙拉Grilled octopus with green salad and baked potatoes
馬賽海鮮湯 Bouillabaisse
自製魚丸米苔目海鮮湯Homemade fish balls, seafood and rice noodle soup
牛肝菌蕈菇湯Porcini and mushroom soup
義大利雞肉蔬菜麵餃佐清雞湯Tortellini en brodo
波隆那肉醬寬扁麵Pappardelle al rag bolognese
西班牙海鮮飯Paella
甜菜根藍紋起司燉飯佐青蘋果Beetroot risotto with gorgonzola cheese and green apple
鮮蝦與番紅花燉飯Saffron risotto with shrimps
法式經典油封鴨佐紅酒酸甜洋蔥醬Confit de canard with red wine onion jam
低溫嫩烤排骨Honey glazed pork ribs
自製火腿與香料煮鳳梨Homemade ham with spicy pineapple
紅酒黑巧克力燉羊排Lamb stew red wine with dark chocolate sauce

CHAPTER IV　YUMMY HEALTHY
豆腐雞胸肉蔬菜餅Minced chicken breast and tofu patties
南瓜三重奏佐烤榛果Pumpkin 3 ways with roasted hazelnuts
帕瑪森起司茄子蔬菜丸Roasted mixed vegetable balls with parmigiano reggiano
希波克拉底湯Hippocratic soup
綜合芽菜與花椰菜溫豆漿奶昔Mixed sprouts, broccoli and soy milk smoothies
番茄時蔬義大利米麵湯Minestrone with pasta puntalette
花椰菜醬鯷魚義大利麵與自製風乾番茄Spaghetti in broccoli puree and anchovy with dried cherry tomatoes
雞胸肉費塔起司青醬薏仁米麵Chicken pasta with pesto alla genovese and feta cheese
綜合海鮮與酪梨佐白巴薩米克醋飯Mixed seafood with lemon, avocado, herbs and balsamico bianco rice
蘑菇牛絞肉漢堡排佐蘑菇醬Beef hamburger with mushroom sauce
青椒牛肉馬鈴薯派Shepherd’s pie

CHAPTER V　SUPER DESSERT
低醣香蕉蛋糕Low carb banana cake
松露黑巧克力Truffle chocolate
鹹蛋黃西西里杏仁起司餅乾Sicilian almond flour cookies with salted duck egg yolk and parmigiano cheese
焦糖椰奶紅棗塔Red dates tart with caramelized palm sugar
綜合水果沙巴雍Mixed fruit salad with zabaione
覆盆子赤藻糖醇乳酪蛋糕Raspberry erythritol cheesecake
巧克力沙拉米Salame di cioccolato
義大利凍糕佐藍莓醬Blueberry semifreddo
達克瓦茲伯爵茶鮮奶油餡Earl grey cream dacquoise
輕盈優雅的帕芙洛娃Pavlova