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原味牛油果

原味牛油果
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营养成分表

每份 150 克

% 每日参考值基于 2000 千卡饮食

卡路里 240 kcal
12% DV
总脂肪 22.0g
34% DV
单不饱和脂肪14.7g
多不饱和脂肪2.7g
饱和脂肪3.2g
总碳水化合物 13.0g
4% DV
膳食纤维10.0g
淀粉2.0g
糖1.0g
蛋白质 3.0g
6% DV
植物蛋白3.0g

关于

新鲜牛油果以对半切开并切片的一份呈现。它属于高能量密度食物，富含单不饱和脂肪，同时提供较多膳食纤维，糖分相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素5.3mcg18%
胆碱21.0mg4%
叶酸122.0mcg31%
烟酸2.6mg16%
泛酸2.1mg42%
维生素B20.2mg15%
维生素B10.1mg8%
维生素A11.0mcg1%
维生素B60.4mg24%
维生素C15.0mg17%
维生素E3.1mg21%
维生素K31.0mcg26%

矿物质

营养素含量DV%半衰期
钙18.0mg2%
铜285.0mcg32%
铁0.8mg4%
镁44.0mg10%
磷78.0mg11%
钾728.0mg15%
硒0.6mcg1%
钠11.0mg0%
锌1.0mg9%

牛油果，纯粹而完美

前言


这不是一道点缀，而是一项关于纯粹的练习：将成熟的牛油果以精准手法处理，只以其自身风味成就调味。这道菜依赖无可挑剔的果实、干净利落的刀工，以及让果肉保持完整与明亮光泽的克制。于最佳状态上桌时，它绵密、清凉、安静而完整。

食谱要点


  • 菜品类别： 新鲜水果处理

  • 菜系或来源： 当代风格

  • 餐次类型： 前菜或清淡配菜

  • 份量： 1 份

  • 每份分量： 150 g

  • 准备时间： 5 分钟

  • 烹饪时间： 0 分钟

  • 总时间： 5 分钟

  • 难度： 简单


    • 设备


  • 主厨刀

  • 小砧板

  • 勺子

  • 盛盘


    • 食材


    主要食材


  • 牛油果，成熟但仍足够结实以保持形状：150 g


    • 做法


  • 1. 将牛油果放在砧板上，检查其成熟度是否均匀。它应在受压时轻微回弹，但不应塌陷。

  • 2. 沿果核纵向一刀干净利落地切开牛油果。轻轻旋转，将两半分开。

  • 3. 小心去除果核。如有可能，用勺子将果肉整块从果皮中舀出。

  • 4. 按上桌需要修整并塑形牛油果，保持切面干净、果肉完整。质地应保持柔润、有光泽且无碰伤。


    • 摆盘与上桌


    将牛油果整齐摆放在冰镇过的盘子上，切面朝上，以展示果肉天然的光泽。立即上桌，此时其口感介于紧实与绵密之间，风味干净清新。

    专业提示


    成熟度就是这道菜的全部；未熟的牛油果会显得寡淡，而过熟的果实则会失去结构。尽量减少对果肉的触碰，以保留其天然光泽与精准质地。
    生酮饮食低碳水饮食纯素素食原始人饮食地中海饮食无麸质无乳制品Whole30均衡饮食
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