你也是隱藏黑湯匙廚師嗎？在家也能做的６道舒壓療癒食譜

Netflix 新料理韓綜《黑白大廚：料理階級大戰》現正熱播中！由「白湯匙」精英名廚，對決各路「黑湯匙」民間高手，刺激的淘汰賽搭配垂涎三尺的美食畫面，令人一集接一集完全停不下來。

而各種創意料理是不是也激發了你的料理魂呢？Wave MAG 今天整理了六道「舒壓療癒食譜」，精選抗壓天然食材，在開心做料理同時攝取放鬆營養素！

泡菜嫩豆腐煲

泡菜嫩豆腐煲不僅美味可口，更是一道極具舒壓效果的健康料理。

泡菜作為發酵食品，富含益生菌、維生素和抗氧化成分，能改善腸道健康，提升免疫力。研究顯示，經常食用發酵食品的人社交焦慮發生率較低，這與腸道菌群對情緒的影響有關。而老罈泡菜更是富含GABA，每一百公克就含有60毫克的GABA，能夠活化大腦、降低焦慮。

黃豆製品，如豆腐則富含色胺酸，是製造血清素的重要元素，有助預防失眠和憂鬱。這道暖呼呼的湯品，不僅能溫暖身體，更能安撫疲憊的心靈，是寒冷天氣中的絕佳舒壓美食。

材料

• 泡菜 1碗
• 豆腐 1盒
• 鴻禧菇 半包
• 金菇 半包
• 粉絲 1份
• 洋蔥 半顆
• 辣椒粉 1大匙
• 鹽 1大匙
• 植物油 2大匙
• 水 4杯

做法

1. 洋蔥切絲;泡菜、金菇切段;鴻禧菇洗淨剝開備用。
2. 把粉絲泡軟備用。
3. 鍋中倒入油，將洋蔥絲炒香。
4. 加入泡菜拌炒，再加入水和泡菜湯汁煮滾。
5. 加入豆腐，以湯匙將豆腐任意切成碎塊。
6. 加入鴻禧菇與金菇，煮滾後小火煮10分鐘。
7. 加入泡軟的粉絲煮約2-3分鐘，讓粉絲吸飽湯汁。
8. 最後根據個人口味加入鹽、韓國辣椒粉調整鹹度和辣度即可完成。

燕麥莓果能量碗

燕麥莓果能量碗是一道營養豐富的舒壓早餐。燕麥富含B族維生素和色胺酸，有助於釋放血清素，這種化學物質能讓人感到放鬆，調整睡眠週期。

藍莓等莓果含有豐富的花青素，具有抗氧化、抗過敏的功效，可以保護腦神經，改善失眠問題，讓睡眠品質變好，心情也較不容易憂鬱。

此外，這道料理中的堅果和種子也是優質的色胺酸來源，有助於增進神經系統健康。這碗色彩繽紛的早餐不僅美味可口，更能為您的一天注入滿滿正能量。

材料

• 燕麥片 1/2杯
• 杏仁奶或選擇的牛奶 1杯
• 混合莓果(如草莓、藍莓、覆盆子) 1/2杯
• 希臘優格 1/4杯
• 奇亞籽 1湯匙
• 花生醬 1湯匙
• 蜂蜜或楓糖漿 1湯匙(可選)
• 混合堅果和種子(如杏仁、核桃、南瓜籽) 一把

做法

1. 在小鍋中將杏仁奶煮至微沸，加入燕麥片並轉小火煨煮5-7分鐘，偶爾攪拌，直到燕麥變軟，混合物達到喜歡的濃稠度。
2. 同時，沖洗莓果備用。
3. 燕麥煮好後，從火上移開稍微冷卻，攪入希臘優格增加奶油感。
4. 將煮好的燕麥倒入碗中，淋上花生醬，如需要可加入蜂蜜或楓糖漿調味。
5. 在燕麥上放上混合莓果、奇亞籽，以及一大把混合堅果和種子。
6. 立即食用，享受這碗營養豐富的燕麥莓果能量碗，開啟美好的一天。

香料蕃薯泥

香料蕃薯泥是一道美味又健康的舒壓配菜。蕃薯是優質的天然澱粉來源，富含維生素C、纖維素和礦物質。研究顯示，多食用營養豐富的天然澱粉有助於降低「壓力荷爾蒙」皮質醇的含量。皮質醇含量過高可能引起發炎、疼痛等不良影響。

此外，肉桂香氣特質溫暖、香甜而濃郁，具穩定情緒、有助安睡的效果。

這道菜不僅能滿足口腹之慾，更能幫助身體對抗壓力，是居家料理的絕佳選擇。

材料

• 大蕃薯 4個(去皮切塊)
• 無鹽黃油 2湯匙
• 肉桂粉 1/2茶匙
• 肉豆蔻粉 1/4茶匙
• 辣椒粉 1/8茶匙
• 少許辣椒粉
• 鹽 適量
• 楓糖漿或蜂蜜 2湯匙(可選)
• 切碎的山核桃或核桃 適量(可選，用於裝飾)

做法

1. 將蕃薯放入大鍋中並蓋過水，大火煮沸後轉小火慢燉，直到蕃薯變軟，約需15-20分鐘。
2. 將蕃薯瀝乾後放回鍋中，加入黃油、肉桂、肉豆蔻、辣椒粉和少許鹽。
3. 用馬鈴薯搗碎器或電動攪拌器將蕃薯搗碎，直到光滑並與香料充分混合。
4. 如喜歡更甜的口味，可以攪入楓糖漿或蜂蜜。
5. 將搗碎的蕃薯泥轉移到上菜盤中，如需要可以撒上切碎的堅果裝飾。
6. 趁熱食用，享受香料的療癒溫暖。

奶油花椰菜和菠菜湯

奶油花椰菜和菠菜湯是一道營養豐富、口感滑順的舒壓湯品。花椰菜（西蘭花）屬於十字花科蔬菜，富含維生素C、葉酸和獨特的蘿蔔硫素，具有神經保護、鎮靜和抗憂鬱的作用。研究顯示，多食用十字花科蔬菜有助於降低罹患某些癌症、心血管疾病和憂鬱症的機率。

菠菜則富含鎂和維生素B群，能平衡血糖、調節壓力荷爾蒙，幫助改善壓抑情緒。這道湯品不僅美味可口，更是滋養身心的絕佳選擇，特別適合在忙碌的一天結束後享用，幫助身心放鬆。

材料

• 橄欖油 2湯匙
• 洋蔥 1個(切碎)
• 蒜 2瓣(切碎)
• 花椰菜小花 4杯
• 菠菜葉 2杯
• 蔬菜湯 3杯
• 椰奶 1罐(14盎司)
• 鹽和胡椒 適量
• 肉豆蔻 少許(可選)
• 檸檬汁 少許(可選)

做法

1. 中火加熱橄欖油，加入切碎的洋蔥和蒜末，煮至洋蔥變軟，蒜香四溢，約需5分鐘。
2. 加入花椰菜並攪拌均勻，再煮2-3分鐘。
3. 倒入蔬菜湯，調高火力煮沸。然後降低火力，緩慢煨煮，直到西蘭花變軟，約需8-10分鐘。
4. 用浸入式攪拌機直接在鍋中將湯攪打至順滑。如果沒有浸入式攪拌機，小心地將湯分批轉移到普通攪拌機中攪打，注意讓蒸汽逸出以防止壓力積聚。
5. 將攪打好的湯倒回鍋中，攪入椰奶。用中火加熱湯直到熱但不要沸騰。
6. 加入菠菜葉，攪拌直到菠菜軟化並完全融入湯中。
7. 用鹽、胡椒調味，可加入少許肉豆蔻和檸檬汁增添風味。
8. 趁熱食用，可以淋上一點橄欖油或椰子奶油，撒上烤過的種子或堅果增添口感。

酪梨藜麥沙拉

酪梨藜麥沙拉是一道營養豐富、清爽可口的舒壓料理。

酪梨富含單元不飽和脂肪酸和鎂，有助於神經肌肉放鬆和平衡，對紓解壓力很有效果。

藜麥則含有豐富的蛋白質和鈣質，易被人體消化吸收，有助於血脂肪控制。這道沙拉還添加了富含維生素的蘋果和西洋芹，不僅增添口感，更為沙拉注入滿滿活力。無論是作為主食還是配菜，這道色彩繽紛的沙拉都能為您的餐桌帶來健康與愉悅。

材料

• 藜麥 1杯
• 酪梨 1顆
• 蘋果 1顆
• 西洋芹 1片
• 小番茄 8顆
• 薄荷葉 少許
• 起司粉 10克
• 黑胡椒、沙拉醬、鹽 適量

做法

1. 將藜麥煮熟後放涼備用。
2. 煮一鍋熱水，汆燙西洋芹。燙熟後撈出，先沖冷開水再浸泡到冰水中備用。
3. 將其他食材洗淨切成可一口食入的大小:酪梨去皮切大丁，小番茄對切，蘋果切塊。將切好的食材全部浸泡在冰水中備用。
4. 將所有食材層層舖疊到容器內，撒上煮熟放涼的藜麥和少許薄荷葉、起司粉。
5. 最後淋上沙拉醬，撒上黑胡椒調味即可上桌享用這道美味又健康的沙拉。

海鹽迷迭香爆米花

海鹽迷迭香爆米花是一道簡單又美味的舒壓零食。玉米本身含有能夠促進大腦釋放色氨酸，進而產生舒緩情緒的神經傳遞物質血清素。

迷迭香的香氣則能夠幫助放鬆心情，減輕壓力。這道結合了香草風味和海鹽鮮味的爆米花，不僅口感豐富，更是放鬆時刻的絕佳伴侶。無論是看電影、閱讀還是單純放空，一碗香噴噴的迷迭香爆米花都能讓您的休閒時光更加愉悅。

材料

• 爆米花玉米粒 1杯
• 優質橄欖油 1杯+2湯匙
• 新鮮迷迭香 5枝
• 海鹽 適量

做法

1. 在小型厚底鍋中混合1杯橄欖油和迷迭香。用小火加熱5分鐘，然後移開火源。讓油冷卻至少15分鐘，使其充分吸收迷迭香的香氣。
2. 在一個大型厚底鍋中加入爆米花玉米粒和剩餘的2湯匙橄欖油。蓋上鍋蓋，開中火加熱。
3. 當玉米粒開始爆開時，每隔30秒輕輕搖動鍋子，防止爆米花燒焦。
4. 當爆米花聲音變小，間隔超過3秒時，關火並取下鍋蓋。
5. 將海鹽和迷迭香調味油加入鍋中。蓋上鍋蓋用力搖晃，使調味均勻覆蓋爆米花。
6. 品嚐並根據需要再加入適量海鹽調味。趁熱享用這美味又放鬆的迷迭香海鹽爆米花。

決定想好嘗試哪道料理了嗎？了解各種食材的營養後，你也可以發揮創意，製作屬於你的療癒料理！

Are You a Hidden Black Spoon Chef? 6 Stress-Relieving Recipes You Can Make at Home

Netflix's new Korean cooking show "Culinary Class Wars" is currently trending! Elite "White Spoon" chefs compete against various "Black Spoon" unknown chefs in exciting elimination rounds, showcasing mouth-watering culinary scenes that keep viewers glued to their screens episode after episode.

Has this array of creative dishes sparked your culinary spirit? Today, Wave MAG has compiled six "stress-relieving healing recipes" featuring selected natural stress-fighting ingredients. Enjoy cooking while absorbing relaxing nutrients!

Kimchi Soft Tofu Stew

Kimchi Soft Tofu Stew is not only delicious but also a healthy dish with significant stress-relieving effects.

As a fermented food, kimchi is rich in probiotics, vitamins, and antioxidants, which can improve gut health and boost immunity. Studies have shown that people who regularly consume fermented foods have a lower incidence of social anxiety, which is related to the impact of gut bacteria on mood. Aged kimchi is particularly rich in GABA, containing 60 mg per 100 grams, which can activate the brain and reduce anxiety.

Soy products like tofu are rich in tryptophan, an essential element in producing serotonin, which helps prevent insomnia and depression. This warm soup not only warms the body but also soothes a tired mind, making it an excellent stress-relieving comfort food for cold weather.

Ingredients

• 1 bowl of kimchi
• 1 block of tofu
• 1/2 pack of enoki mushrooms
• 1/2 pack of golden needle mushrooms
• 1 portion of glass noodles
• 1/2 onion
• 1 tablespoon chili powder
• 1 tablespoon salt
• 2 tablespoons vegetable oil
• 4 cups water

Instructions

1. Slice the onion; cut the kimchi and golden needle mushrooms into sections; clean and separate the enoki mushrooms.
2. Soak the glass noodles until soft.
3. Heat oil in the pot and sauté the sliced onions until fragrant.
4. Add kimchi and stir-fry, then add water and kimchi juice. Bring to a boil.
5. Add tofu, breaking it into small pieces with a spoon.
6. Add enoki and golden needle mushrooms, boil, then simmer on low heat for 10 minutes.
7. Add the softened glass noodles and cook for 2-3 minutes, allowing them to absorb the broth.
8. Finally, adjust the saltiness and spiciness with salt and Korean chili powder according to personal taste.

Oatmeal Berry Energy Bowl

The Oatmeal Berry Energy Bowl is a nutritious stress-relieving breakfast. Oats are rich in B vitamins and tryptophan, which help release serotonin, a chemical that promotes relaxation and regulates sleep cycles.

Berries like blueberries are rich in anthocyanins, which have antioxidant and anti-allergic effects. They can protect brain neurons, improve sleep problems, enhance sleep quality, and reduce the likelihood of depression.

Additionally, the nuts and seeds in this dish are excellent sources of tryptophan, which helps improve the health of the nervous system. This colorful breakfast is not only delicious but also infuses your day with positive energy.

Ingredients

• 1/2 cup oats
• 1 cup almond milk or milk of choice
• 1/2 cup mixed berries (such as strawberries, blueberries, raspberries)
• 1/4 cup Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon peanut butter
• 1 tablespoon honey or maple syrup (optional)
• A handful of mixed nuts and seeds (such as almonds, walnuts, pumpkin seeds)

Instructions

1. In a small pot, bring almond milk to a gentle boil. Add oats and reduce heat to low. Simmer for 5-7 minutes, stirring occasionally, until oats are soft and the mixture reaches your desired consistency.
2. Meanwhile, rinse the berries and set aside.
3. Once the oats are cooked, remove from heat and let cool slightly. Stir in Greek yogurt for creaminess.
4. Pour the cooked oats into a bowl. Drizzle with peanut butter and add honey or maple syrup if desired.
5. Top the oats with mixed berries, chia seeds, and a generous handful of mixed nuts and seeds.
6. Enjoy immediately to start your day with this nutritious Oatmeal Berry Energy Bowl.

Spiced Sweet Potato Mash

Spiced Sweet Potato Mash is a delicious and healthy stress-relieving side dish. Sweet potatoes are an excellent source of natural starch, rich in vitamin C, fiber, and minerals. Studies have shown that consuming nutrient-rich natural starches helps reduce levels of cortisol, the "stress hormone". High cortisol levels can cause inflammation, pain, and other adverse effects.

Moreover, the warm, sweet, and rich aroma of cinnamon has mood-stabilizing effects and can aid in sleep.

This dish not only satisfies your taste buds but also helps your body combat stress, making it an excellent choice for home cooking.

Ingredients

• 4 large sweet potatoes (peeled and cubed)
• 2 tablespoons unsalted butter
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon chili powder
• A pinch of cayenne pepper
• Salt to taste
• 2 tablespoons maple syrup or honey (optional)
• Chopped pecans or walnuts for garnish (optional)

Instructions

1. Place sweet potatoes in a large pot and cover with water. Bring to a boil over high heat, then reduce to low and simmer until potatoes are soft, about 15-20 minutes.
2. Drain the sweet potatoes and return them to the pot. Add butter, cinnamon, nutmeg, chili powder, and a pinch of salt.
3. Mash the sweet potatoes with a potato masher or electric mixer until smooth and well combined with the spices.
4. If you prefer a sweeter taste, stir in maple syrup or honey.
5. Transfer the mashed sweet potatoes to a serving dish and garnish with chopped nuts if desired.
6. Serve warm and enjoy the healing warmth of the spices.

Creamy Broccoli and Spinach Soup

Creamy Broccoli and Spinach Soup is a nutritious, smooth stress-relieving soup. Broccoli, a cruciferous vegetable, is rich in vitamin C, folic acid, and a unique compound called sulforaphane, which has neuroprotective, calming, and anti-depressant effects. Studies have shown that consuming more cruciferous vegetables can help reduce the risk of certain cancers, cardiovascular diseases, and depression.

Spinach is rich in magnesium and B vitamins, which can balance blood sugar, regulate stress hormones, and help improve depressed moods. This soup is not only delicious but also an excellent choice for nourishing both body and mind, especially suitable for enjoyment after a busy day to help relax both body and mind.

Ingredients

• 2 tablespoons olive oil
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 4 cups broccoli florets
• 2 cups spinach leaves
• 3 cups vegetable broth
• 1 can (14 oz) coconut milk
• Salt and pepper to taste
• A pinch of nutmeg (optional)
• A squeeze of lemon juice (optional)

Instructions

1. Heat olive oil over medium heat, add chopped onion and minced garlic. Cook until onion is soft and garlic is fragrant, about 5 minutes.
2. Add broccoli florets and stir well, cook for another 2-3 minutes.
3. Pour in vegetable broth, increase heat to high and bring to a boil. Then reduce heat and simmer slowly until broccoli is soft, about 8-10 minutes.
4. Use an immersion blender to blend the soup directly in the pot until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a regular blender, being careful to let steam escape to prevent pressure build-up.
5. Return the blended soup to the pot and stir in coconut milk. Heat the soup over medium heat until hot but not boiling.
6. Add spinach leaves, stir until the spinach wilts and is fully incorporated into the soup.
7. Season with salt and pepper, and add a pinch of nutmeg and a squeeze of lemon juice for extra flavor if desired.
8. Serve hot, optionally drizzled with a little olive oil or coconut cream, and sprinkle with toasted seeds or nuts for added texture.

Avocado Quinoa Salad

Avocado Quinoa Salad is a nutritious and refreshing stress-relieving dish.

Avocados are rich in monounsaturated fatty acids and magnesium, which help relax muscles and balance the nervous system, making them very effective in relieving stress.

Quinoa is high in protein and calcium, easily digested and absorbed by the body, and helps control blood lipids. This salad also includes vitamin-rich apples and celery, which not only add texture but also infuse the salad with energy. Whether as a main course or a side dish, this colorful salad brings health and joy to your table.

Ingredients

• 1 cup quinoa
• 1 avocado
• 1 apple
• 1 stalk celery
• 8 cherry tomatoes
• A few mint leaves
• 10g grated cheese
• Black pepper, salad dressing, salt to taste

Instructions

1. Cook the quinoa and let it cool.
2. Blanch the celery in boiling water. After blanching, rinse with cold water and then soak in ice water.
3. Wash and cut other ingredients into bite-sized pieces: peel and cube the avocado, halve the cherry tomatoes, and cube the apple. Soak all cut ingredients in ice water.
4. Layer all ingredients in a container, sprinkle with cooled quinoa, a few mint leaves, and grated cheese.
5. Finally, drizzle with salad dressing and sprinkle with black pepper. Serve and enjoy this delicious and healthy salad.

Sea Salt Rosemary Popcorn

Sea Salt Rosemary Popcorn is a simple yet delicious stress-relieving snack. Corn itself contains compounds that promote the brain's release of tryptophan, which in turn produces serotonin, a neurotransmitter that soothes emotions.

The aroma of rosemary helps relax the mind and reduce stress. This popcorn, combining herbal flavors with the savory taste of sea salt, not only offers rich textures but is also the perfect companion for relaxation moments. Whether you're watching a movie, reading, or simply unwinding, a bowl of fragrant rosemary popcorn can make your leisure time more enjoyable.

Ingredients

• 1 cup popcorn kernels
• 1 cup + 2 tablespoons high-quality olive oil
• 5 sprigs fresh rosemary
• Sea salt to taste

Instructions

1. In a small, heavy-bottomed pot, mix 1 cup of olive oil with rosemary. Heat over low heat for 5 minutes, then remove from heat. Let the oil cool for at least 15 minutes to fully absorb the rosemary flavor.
2. In a large, heavy-bottomed pot, add popcorn kernels and the remaining 2 tablespoons of olive oil. Cover with a lid and heat over medium heat.
3. When the kernels start popping, gently shake the pot every 30 seconds to prevent the popcorn from burning.
4. When the popping sounds slow down to more than 3 seconds between pops, turn off the heat and remove the lid.
5. Add sea salt and the rosemary-infused oil to the pot. Cover and shake vigorously to evenly coat the popcorn with seasoning.
6. Taste and add more sea salt if needed. Enjoy this delicious and relaxing rosemary sea salt popcorn while it's hot.

Have you decided which recipe you want to try? Now that you understand the nutritional benefits of various ingredients, you can also get creative and make your own healing dishes!