【keto饮食】|| 早午餐的三种蛋料理
✪ 引言 ✪
|| ◤ 自从开始keto生酮饮食以来，早午餐一般都是合成一顿了，再加一杯keto coffee 或者keto 草莓果汁，今天分享一下最近最爱的三种适合早午餐的蛋料理。 ◢ ||
✪【01】✪
美式 Eggs Benedict
火腿蛋松饼（Eggs Benedict），或译作班尼迪克蛋，为一种烹调食物，以英式松饼为底，上方配搭火腿或烟肉、水煮蛋和荷兰酱。
起源：至今有争议，引自wiki
“ 火腿蛋松饼的起源一直没有定论，流传较广的说法之一为1942年，退休的华尔街证券经纪人莱缪尔·班尼迪克在接受《纽约客》杂志“街谈巷议”专栏采访时，声称其于1894年某个早晨在华尔道夫酒店（英语：Waldorf–Astoria (New York, 1893)）休息时，请求厨师提供一份浇上荷兰酱的水煮蛋、煎培根和奶油吐司作解宿醉之用。当时华尔道夫酒店的服务员领班（英语：Maître d'hôtel）奥斯卡·奇尔基（英语：Oscar Tschirky）留意了这一组合，并将其添加到早餐和午餐的菜单中，但用火腿替代了烟肉，基底也改用烘烤过的英式松饼。[1]爱德华·P·蒙哥马利于1967年在致信当时的《纽约时报》美食评论家克雷格·克莱本（英语：Craig Claiborne），称火腿蛋松饼是由伊莱亚斯·康奈利·班尼迪克（英语：Elias Cornelius Benedict）间接发明的。[2]曼哈顿下城戴尔莫尼科餐厅（英语：Delmonico's）在菜单中称，班尼迪克蛋于1860年由该餐厅首创。”
【生酮吃法】
不要用松饼或者面包了，做了菠菜炒蘑菇多加些培根做底哈。
水波蛋诀窍：在煮沸的开水锅里加点醋，然后转小火，用筷子搅拌形成水波之后倒入鸡蛋液，小火焖一分种就可以出锅了。
荷兰酱：市场是有卖的，也可以在家简单制作，烧开水之后，支个架子隔水加热空碗，然后30g黄油融化，之后加入蛋黄和一点淡奶油不断搅拌成浓汁就可以了。
✪【02】✪
中东：北非蛋shakshuka
Shakshuka，中文名“北非蛋”，在阿拉伯语中意为“混合”，是一道著名的中东美食。做法多种多样，但基本上，就是番茄揉碎了，加点辣椒粉，混着洋葱、甜椒烧成糊，中间打两个蛋。传说Shakshuka，起源于北非的突尼斯，而后被传到了以色列，犹太人遍布全球，又把它带到全世界成为网红款。
起源：引自wiki
“ Shakshouka (Arabic: شكشوكة, also spelled shakshuka, chakchouka) is a dish of eggs poached in a sauce of tomatoes, chili peppers, and onions, commonly spiced with cumin, paprika and cayenne pepper. Although the dish has existed in Mediterranean and Middle Eastern regions, its more recent egg and vegetable-based form originated in Tunisia.
Tomato-based stews were common throughout the Ottoman Empire in Egypt, Syria, the Balkans and the Maghreb. These stews were called shakshouka in the Maghreb. The Ottoman dish şakşuka was originally a dish of cooked vegetables with minced meat or liver (ciġer). Tomato and pepper were introduced to the dish later and meatless variations evolved. Jewish communities in the Ottoman Maghreb served a parvevegetarian variation and Tunisian Jews were known for creating spicy versions of egg shakshouka.[9]
The exact origins of the dish are disputed. According to The Jewish Chronicle, some food historians believe the dish spread to Spain and the greater Middle East from Ottoman Turkey, while others think it originated in Morocco. A third theory is that it hails from Yemen, where it is served with sahawiq, a hot green paste.[10]
Although the dish is not native to the Levant, it was brought to Israel by Tunisian Jews as part of the mass Jewish exodus from Arab and Muslim lands, where it has become a staple due to large Tunisian,Algerian and Moroccan communities. In Israel, shakshouka is made with eggs which are commonly poached but can also be scrambled like the Turkish menemen.[11][9]
Shakshouka is a staple of Arab cuisine (Libyan, Tunisian, Algerian, Moroccan, Egyptian, Saudi, and Levantine) and is traditionally served in a cast iron pan or tajine as in Morocco.”
【生酮吃法】
黄油过热洋葱白菇，同时煎热培根，然后放西红柿和自己喜欢的其他蔬菜（彩椒或者菠菜之类的），中间抛开两个空，打蛋入内，上面撒芝士，入烤箱200度5min左右就可以了。
✪【03】✪
法式：Quiche Lorraine 蛋奶咸派
起源于法国乡间的一种传统美食，蛋奶液烘培成粘稠香气逼人，后加入培根或者鲟鱼以及各种蔬菜，成为一种轻食佳肴。
引自wiki
Quiche (/ˈkiːʃ/ KEESH) is a savoury open flan consisting of pastry crust filled with eggs, milk or cream, and cheese, meat, seafood or vegetables. Quiche can be served hot or cold. It is part of French cuisine but is also popular in other countries, particularly as party food.
Quiche is considered a French dish; however, using eggs and cream in pastry was practiced in English cuisine at least as early as the 14th century and Italian cuisine at least as early as the 13th century.[3] Recipes for eggs and cream baked in pastry containing meat, fish and fruit are referred to Crustardes of flesh and Crustade in the 14th-century The Forme of Cury[4] and in 15th-century cookbooks, such as the Italian Libro de arte coquinaria.[5][6]
【生酮吃法】
不要做派皮了，用茄子来做派底托着，其他材料一样，黄油炒香洋葱白菇，培根或鸡肉稍微煎一下切碎，然后吧这些材料混合放在茄子上，打入蛋液，最后撒上芝士，入烤箱200度15min左右，香气逼人的开始一天的早餐呢。
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千变万化的蛋料理早餐，就是这么让人元气满满的开始一天呢！
