---
title: "全食物年菜好吃　健康無負擔 - FoodNo1.com"
description: "FoodNo1.com 自 1999 年成立至今超過 26 年，專注分享港式家常菜、健康食譜與生活煮意靈感。每日更新「三餸一湯」搭配、時令湯水、低脂少油、素食、進補與食療配方，讓你輕鬆煮出暖心又營養的餐桌味道。加入我們的美食圈，一起交流煮食心得與廚房故事。"
url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/2936-2015-02-19-14-30-12.html"
date: "2026-06-29T10:43:33+00:00"
language: "zh-TW"
---

#  全食物年菜好吃 健康無負擔

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2015年1月29日    點擊數: 2260

![](https://foodno1.com/images/obhnews/2015-01/7e54375385.jpeg "年菜怎麼健康吃")

年菜怎麼健康吃？傳統年菜大魚大肉，吃多了增加身體負擔。癌症關懷基金會邀請養生達人、毒物專家、營養師，以多蔬果、少肉食方式，製作全食物健康年菜，共7菜1湯1甜點。

全食物健康年菜，包括「金包銀捲」、「好彩頭」、「福氣洋洋」、「五穀豐收」、「花團錦簇」、「富貴團圓」、「年年有餘」、「長長久久」，以及「甜蜜蜜」，多達50種以上天然食材，烹調方式僅以涼拌、川燙、蒸煮方式，低卡、少油、少調味料。

全食物是指天然完整、完全沒有經過加工精製的食物，例如好彩頭這道年菜，先放入蔥、薑、蒜爆香，將梅花肉鋪底把油脂逼出，再把紅白蘿蔔連皮洗淨切大塊，放在肉上完全不用額外加油加水，可以吃出食物原味，更吃到完整的營養素。

利用蔥、薑、蒜、辣椒、凍豆腐，製作年菜福氣洋洋，只要將天然辛香料切丁用鹽略抓，加入少許橄欄油、醬油拌勻，淋在蒸熟的凍豆腐上即可。他說，辛香料具有抗氧化、抗發炎及殺菌等作用，同時促進腸胃蠕動，可將毒素藉由流汗、糞便排出體外。

營養師黃淑惠，則利用豆腐、山藥、鮭魚取代絞肉，製作出團團圓圓。她說，鮭魚富含Omega-3是多元不飽和脂肪酸，豆腐含優質植物蛋白質、大豆異黃酮，對人體的好處相當多，而山藥是作為所有食材結合劑，烹調方式只需蒸煮，非常簡單。

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