Joyee Cooks: Healthy High Protein Fudgy Brownies （附中文食谱）

*中文食谱往下滑

Healthy High Protein Flourless Brownies Recipe

Indulge in these healthy, sugar-free, flour-free, and low-calorie red bean brownies. They are guilt-free treat, delicious and nutritious. These brownies are packed with protein and fiber from the red beans, and provide a sustained energy boost without the crash associated with traditional sugary desserts. Perfect for those watching their sugar intake or following a gluten-free diet, these brownies are a smart choice for anyone looking to satisfy their sweet tooth while maintaining a balanced and healthy lifestyle. Enjoy a rich, fudgy texture and a burst of chocolatey goodness without compromising on your health goals.

Ingredients:

• 3 cups home cooked red  beans or canned black beans *

• 1 cup oat flour

• 1/4 cup cocoa powder

• 1/4 cup Maple Syrup

• 1/4 Cup buttermilk

• 1/4 cup coconut oil

• 1 tablespoon vanilla extract

• 1 teaspoon baking powder

• 1/4 teaspoon salt

• 1/2 cup dark chocolate chips (adjust amount to your liking)

Making the Brownies:

1. Preheat your oven to 350°F (175°C).

2. Grease an 8x8-inch baking pan or line it with parchment paper.

3. In a food processor or blender, excluding the chocolate chips, combine the cooked red beans (or canned black beans) and all other ingredients together.  

4. Blend until completely smooth and creamy. Scrape down the sides as needed to ensure everything is well mixed.

5. Fold in the dark chocolate chips with a spatula.

6. Pour the batter into the prepared baking pan and spread it evenly.

7. Bake in the preheated oven for 15 – 18 minutes, or until the top is set and passes the toothpick test **

8. Let cool and cut into squares.

9. Serve and enjoy!

* Instructions for cooking the red beans:

1.       Soak the red beans in water overnight or for at least 8 hours. This will remove the bitterness from the red beans.

2.       Drain, rinse and wash the soaked red beans. Then place them in the pressure cooker.

3.       Add enough water to cover the beans and lock the lid and set the pressure cooker to high pressure or bean function, cook for 15 minutes

4.       When it’s done, set to quick release.

5.       Drain the beans and let them cool.

**  Insert a toothpick into the center and it should come out with some sticky goo along with few moist crumbs. Undercooking it slightly is the key to fudgy brownies. Don’t worry! When it cools down, It will solidify and become the gooey and fudgy brownies.  

Toothpick test in the center 牙签测试 （中间）:

Toothpick test around the edge 牙签测试 （旁边）:

健康高蛋白无面粉布朗尼食谱

这款健康、无糖、无面粉和低热量的红豆布朗尼，除了好吃还提供丰富营养。富含纤维和丰富的蛋白质。用了天然糖和少量的油。嘴馋或想控制糖分摄入的朋友们，这个健康版的布朗尼简直是完美的甜点选择。可以满足甜食的欲望亦不带有任何罪恶感。 

材料：

• 3杯自煮红豆或罐装黑豆*

• 1杯燕麦面粉

• 1/4杯可可粉

• 1/4杯枫糖浆

• 1/4杯酪乳

• 1/4杯椰子油

• 1汤匙香草精

• 1茶匙泡打粉

• 1/4茶匙盐

• 1/2杯黑巧克力豆（根据个人口味调整）

制作布朗尼：

1. 将烤箱预热至350°F（175°C）。

2. 涂抹一个8x8英寸的烤盘或铺上烘培纸。

3. 除了巧克力豆外，把·煮好的红豆（或罐装黑豆）和其他的材料加入食物处理器或搅拌机里。

4. 搅拌至完全顺滑细腻。

5. 加入黑巧克力豆，用刮刀搅拌搅拌。

6. 将面糊倒入准备好的烤盘中，均匀铺开。

7. 用刮刀拌入再撒上巧克力豆在蛋糕的表面

8. 在预热烤箱中烘烤15-18分钟，或直到顶部凝固并通过牙签测验**。

9. 待凉后切成方块。

10. 享用！

* 煮红豆步骤：

浸泡红豆过夜或至少8小时。这样可以去除红豆的苦味。

沥干，冲洗浸泡过的红豆。然后把豆子放入压力锅中。

加足够的水覆盖豆子。锁紧盖子。设置高压或豆类功能、 煮15分钟

煮熟后，手动排气。

沥干豆子并待凉。

** 牙签插入中心，应带有一些面糊和少量湿润的碎屑。面团欠点火候是制作软心布朗尼的关键。放心好叻！冷却后它会凝固变得绵密丝绒的质感。

牙签测试 （中间）:

牙签测试 （旁边）:

Joyee Cooks: Healthy Fish Congee Made With Oatmeal | 健康燕麦鱼粥

It's the perfect way to make the most out of your leftover fish while creating a delicious and hearty meal.

Ingredients:

·         2 cups water

·         1 /2 cup oatmeal (adjust as necessary)

·         Leftover steamed fish, flaked into small pieces

·         1 slice of ginger, thinly sliced (optional)

·         Salt and white pepper to taste

·         Optional toppings: sliced green onions, chopped cilantro, soy sauce, sesame oil

Instructions:

1.       In a pot over medium heat, add water and oatmeal to a pot. Cover with a lid and bring it to a boil

2.       Reduce the heat to low and stir the mixture to prevent it from sticking.  Let it simmer until it reaches your desired consistency. *

3.       Once the congee has reached your desired consistency, add the flaked leftover fish to the pot.

4.       Stir well to incorporate the fish into the congee.

5.       Turn off the heat and let it sit for an additional 5-10 minutes to heat the fish through.

6.       Season the congee with salt and white pepper to taste. Adjust the seasoning as needed.

7.       Ladle the hot congee into serving bowls.

8.       Serve the congee hot, garnished with your choice of toppings such as sliced green onions, chopped cilantro, sliced ginger, a drizzle of soy sauce, or sesame oil

9.       Enjoy your comforting bowl of Chinese Congee made with healthy oatmeal and leftover fish!

*Add water if it’s too thick. Add more oatmeal if it’s too running to your liking. Adjust as necessary.

材料：

•              2 杯水

•              1/2 杯燕麦片（根据需要调整）

•              剩余的蒸鱼，切成小块

•              一片姜，切成薄片（可选）

•              适量盐和白胡椒

•              可选配料：切碎的青葱，切碎的香菜，酱油，麻油

烹饪方法：

1.            倒入水和燕麦片到锅中，盖上锅盖。中火煮沸。

2.            把火调至小火，搅拌以防粘锅。慢煮直至理想的浓稠度。*

3.            把鱼块加入锅中。

4.            轻轻搅拌一下。 把鱼片混入粥中

5.            关火并用余温把鱼块加热。5-10分钟

6.            撒点盐和白胡椒调味。

7.            把热粥倒入碗中。

8.            加入你喜爱的配料，如切碎的青葱，香菜，姜丝，或淋上酱油或麻油。

9.            好好享受你做的健康燕麦鱼粥咯！

*如果太稠，加水。如果太稀，多加点燕麦片。以自己的喜爱调整。

Joyee Cooks: NO Fail Chinese Steamed Fish with NO Steamer | 零失败压力锅蒸鲳鱼

Sous Vide Fish with Instant Pot

Ingredients:

• Scallions x3

• Gingers 4 -5 slices

• Pomfret Fish x1

Miso Paste Sauce:

• Garlic 1 tbsp minced garlic or 3 cloves (minced)

• Water 1/4 cup or more

• Soy Bean Paste 3 Tbsps *

• Miso Paste 2 tbsps *

• Shao Xing Wing (may substitute with Sake Wine) 1 Tbsp

• Sugar 2 - 3 tsps * Could substitute Miso Paste AND yellow bean paste with Chinese Yellow bean paste
  

Instructions:

1. Place your fish, scallions, and ginger into your instant pot.

2. Add just enough water to cover the fish

3. Sous Vide Cooking: Set the temperature to 136 °F and cooking time to 30 minutes to 1 hour, depending on the thickness of the fillets and your preferred level of doneness. Thinner fillets will cook faster, while thicker cuts will require more time.

4. Sauce: while we're waiting, we will make the sauce. On medium-low heat, add 2 tsps of oil to the skillet. Then add minced garlic. Lightly cook it until lightly golden brown.

5. Add soybean paste, miso paste, and water.

6. Add wine then add sugar

7. Add more water if you need to thin it out.

8. Turn off the heat and set aside.

9. Serve: Transfer the fish fillets to a serving plate and garnish with fresh herbs and additional sliced gingers if desired. Serve with the miso sauce and enjoy your perfectly cooked sous vide fish!
   

This recipe allows you to achieve perfectly cooked fish with tender, moist flesh and maximum flavor retention. Adjust the seasoning and cooking time according to your preferences and the type of fish you're using.

材料：

• 青蔥 3根

• 薑 4-5片

• 白鯛魚 1條

面豉醬汁：

• 大蒜 3瓣（切碎）

• 水 1/4 杯 或適量

• 豆瓣醬 3 湯匙 *

• 味噌醬 2湯匙 *

• 紹興酒/清酒 1湯匙

• 糖 2 - 3茶匙

*可使用（中式）磨豉醬來替代兩種醬（味噌和豆瓣醬）

製作方法：

1. 將魚、蔥和薑放入壓力鍋中

2. 加入足夠的水，淹沒魚。

3. 真空低溫烹飪：將溫度設定為136°F，烹飪時間為30分鐘至1小時，根據魚片的厚度和您喜歡的熟度程度而定。較薄的魚片會烹飪得更快，而較厚的會需要更長時間。

4. 製作醬汁：利用等待的期間來做醬汁。用中小火，倒入2茶匙油到鍋裡。然後加入蒜蓉。輕輕翻炒直到微微金黃。

5. 加入黃豆醬、味噌醬和水。

6. 倒入酒，然後加入糖。

7. 如果太濃稠，可以加入適量水。

8. 關火。擱置一旁。

9. 將魚片移到盤中。用夾子輕輕擠出水。用薑絲和蔥絲來裝飾。再配上味噌醬。完美的鮮嫩面豉蒸魚就做好了。
   

手殘也能做出鮮嫩不腥的蒸魚。沒可能整過頭的！