Love it or hate it, the nutritional value of broccoli cannot be denied.

不論你喜歡或討厭，我們無法否認花椰菜著有一定的營養價值。

It's full of vitamin C and calcium, and it'll keep you regular, if you know what I mean.

它不但富含維他命 C 與鈣質，還能幫助你保持順暢，如果你知道我在說什麼的話。

Today I wanna show you how to learn to love broccoli by making it three delicious ways.

今天我要教你們三種花椰菜的美味料理方法。

I'm going to show you my oven-roasted broccoli, an incredible broccoli slaw and finally, a broccoli stir fry that you are absolutely going to adore.

我會教你們做爐烤花椰菜、美味可口的花椰菜沙拉，最後是你一定會愛上的清炒花椰菜。

So let's get started by preparing our broccoli.

那麼我們就開始準備我們的花椰菜吧。

So I've got a beautiful head of broccoli here, and we're gonna start by removing the florets and putting them aside.

我這邊有一株漂亮的花椰菜，我們要先把最上面花蕾的部分切除並放到一邊。

A lot of people throw broccoli stalks away, and that is a huge mistake because there are a ton of nutrients in the stalk.

很多人會把莖的部分丟掉，而這可是天大的錯誤，因為其實莖的部分有著豐富的營養。

I peel them, cut off the woody end and then grate them to use in all sorts of recipes, like the broccoli slaw I'm going to show you in a minute.

把莖的外皮削掉、切掉尾端後磨碎後就可以加在各種料理之中，像是等等我要教你們做的花椰菜沙拉就會用上。

But first, let's get started with some super simple, but super flavorful, oven-roasted broccoli.

但首先，我們先從非常簡單但也非常美味的爐烤花椰菜開始吧。

So I've got my broccoli florets standing by, and in a small bowl I'm going to combine some olive oil with some minced garlic.

我已經把花蕾放在旁邊備用，然後在一個小碗裡放入一些橄欖油和蒜末。

I'm going to dress my florets with the olive oil mixture and stir it until it's well coated.

我要把蒜末橄欖油淋在花蕾上當醬汁，然後均勻攪拌直到所有的花蕾都沾到橄欖油。

Then I'm going to pour it onto a baking sheet and put it into the oven at 425 degrees for between 10 and 15 minutes.

接下來把它們倒在烤盤上並放入烤箱，溫度調到華氏 425 度 (約為攝氏 218.33 度) 烤個 10 到 15 分鐘。

When they're ready, they're nice and tender, but they've got some crispy bits on the outside, which make them extra delicious.

烤好以後，花椰菜看起來可口軟嫩，但外層有些許焦脆，讓它們更加美味。

We're gonna finish these off with some lemon zest, some lemon juice and some freshly grated Parmesan cheese.

最後我們要在上面加上一點碎檸檬皮、一些檸檬汁和現磨的帕馬森乳酪。

Broccoli will never be the same again.

花椰菜整個改頭換面。

Now let's talk about my amazing broccoli slaw.

現在我們來看看我的神奇花椰菜沙拉吧。

It's all the goodness of traditional coleslaw, but with the added benefits of broccoli.

這道料理集中了所有傳統生菜沙拉的精髓，但附加上了花椰菜的獨特風味。

So we're gonna get started with our dressing, and this is really, really simple.

首先我們要從沙拉醬開始做起，而這真的非常非常簡單。

Instead of mayo in this dressing, I'm using Greek yogurt.

我不用美乃滋，而是改用希臘優格。

You could use mayo, if you prefer.

如果你比較喜歡美乃滋的話，你也可以用美乃滋。

So to my plain Greek yogurt, I am going to add some apple cider vinegar, some honey, and some salt and pepper.

我在原味希臘優格裡加入一些蘋果醋、一些蜂蜜和一些鹽巴及胡椒。

It's really as simple as that.

真的就這麼簡單。

I'm going to whisk this all together and then set it aside while I assemble my slaw.

把這些攪拌均勻，然後在製作沙拉時先把醬汁放在旁邊備用。

So for my slaw, I'm going to be combining some shredded broccoli stalk.

接下來是沙拉的主體部分，我要用切成絲的花椰菜莖。

I've drained a little bit of the water because I do find it's got some high water content.

我已經倒掉一些水了，因為我發現花椰菜莖含水量有點豐富。

I'm going to top it with some shredded red cabbage and some shredded carrot.

然後我要在上面加上紫高麗菜絲和一些胡蘿蔔絲。

Now, you could also add some shredded apple to this.

你也可以加一些蘋果絲。

It gives it a nice sweet bite that I love.

這樣吃起來會有一種我很喜歡的甜味。

If you are adding the apple, though, I definitely recommend adding it just before you mix your salad because otherwise, it will brown and ruin the entire aesthetic of this gorgeous salad.

如果你要加蘋果絲的話，我非常建議你在要混合沙拉之前再放進蘋果絲，否則蘋果絲會氧化變色，這樣整份沙拉的外觀就不是那麼好看了。

I'm going to add my dressing.

接下來加入做好的醬汁。

We're going to toss this all together, and there you go.

攪拌均勻之後，你看看。

You've got an amazing broccoli slaw that is not only super delicious, but also extra nutritious.

你就有美味的花椰菜沙拉了！不僅超級美味，也很有營養。

What could be better than that?

還有什麼比這更好的？

Now let's get started on our broccoli stir fry.

現在我們開始來做清炒花椰菜吧。

You know, the great part about this recipe is that it's very versatile.

你知道，這份料理最大的優點就是它很萬用。

You could add some chicken or some beef, some grilled shrimp would be amazing with it, or even some tofu.

你可以加一些雞肉或牛肉，烤過的蝦也很適合，或甚至能加入豆腐。

But today I'm keeping it just veg.

但今天我只要用蔬菜。

So I've got some chopped bell pepper and some chopped broccoli standing by.

我已經切好一些甜椒和一些花椰菜在這邊備用了。

And I'm going to start by heating some oil in a nonstick frying pan.

首先在不沾鍋中熱油。

Once the oil is heated, I'm going to add my peppers and then my broccoli.

等到油熱了，就加入甜椒，然後加入花椰菜。

I basically wanna give them a little bit of a head start before I start layering in my flavors.

基本上我會在調味前先讓它們煮熟一點。

So I'm going to cook this mixture for two or three minutes, or until the broccoli starts to turn bright green.

所以我會先讓甜椒跟花椰菜煮個 2、3 分鐘，或煮到花椰菜開始變成亮綠色。

Then I am going to add a whole lot of flavor.

接著我要加入很多的風味進去。

What I'm gonna do is create a little well in the middle of my broccoli mixture, and to that I am going to add some garlic, some grated ginger and some chopped red chilies.

在花椰菜跟甜椒中間清出一個圓形的空位，然後在這個圓形空位中放入一些蒜末、磨碎的薑還有切碎的辣椒。

Now, if you don't like the heat, it's totally fine, you can leave the chilies out.

如果不喜歡吃辣的話，可以不加辣椒沒關係。

But I think this flavor combination is one of my all-time favorites.

但我覺得這個調味組合是我最愛的。

I'm going to toss everything together well and then cook this for another 30 seconds or so, or until everything becomes really fragrant.

然後把全部食材炒勻再煮個 30 秒左右，或煮到香味開始出來。

While that's cooking, I'm going to combine a little bit of vegetable broth, some soy sauce and a tablespoon or so of honey.

於此同時，我在旁邊將些許醬油加入蔬菜高湯中，再加入約一茶匙的蜂蜜。

I'm going to whisk it together and then pour it over all of my veggies.

攪拌均勻後把這碗醬汁倒在蔬菜中間。

We're gonna let this cook for another two or three minutes, and it is ready to serve over a beautiful bed of rice.

再煮個 2、3 分鐘後，這道菜就準備好能鋪在美麗的白飯上了。

I'm going to finish it with some crushed cashews and some green onion.

最後我要在上面加上一些碎腰果跟青蔥。

And baby, that's dinner.

寶貝，晚餐好了。

I hope this video has inspired you to get a little more creative with your cruciferous vegetables.

我希望這部影片能啟發你對花椰菜發揮更多自己的創意。

And if you give any of these tasty recipes a try, be sure to tweet or Instagram me a photo because you know I love seeing what you're coming up with in your very own kitchens.

如果你試了任何一份食譜，記得把照片分享到我的推特或 IG 上，因為你知道我很愛看你們在自己廚房做了什麼美食。

And if you haven't already, be sure to subscribe to The Domestic Geek because there's lots more deliciousness where this came from.

如果你還沒訂閱我的頻道，記得訂閱 The Domestic Geek 因為這邊還有更多美味食譜正等待著你。