How to Make Healthy Man Tou Taste Better Than Poisonous Toast!

如何製作健康的饅頭，而且味道比含有毒素的土司好多了！

A lot of people love their toast in the morning, to eat with an egg and coffee, but this is a dangerous practice! Toast or white bread is a highly processed food containing all sorts of toxic things like preservatives and trans-fats. Also, lets not forget that when bread is cooked at high temperatures, which means above 120 degrees celcius (the temperature of steaming) cancer causing substances like acrylamides are produced. In other words even if you made bread out of healthy ingredients, the act of baking it makes it toxic. And if that was not bad enough, toasting single slices of bread packs on even more toxins!

很多人早上喜歡吃吐司麵包、蛋和咖啡，不過，這是會危害健康的方式。吐司或白麵包都是經過重重加工的製品，含有各種的毒素，例如防腐劑、反式脂肪等。另外，不要忘了當高溫烹調時（指超過攝氏120度。攝氏120度是一般蒸煮用的溫度），會產生致癌物質如丙烯醯胺（acrylamide）。也就是說，就算完全使用健康的素材來製作麵包，經過了高溫的烘焙，仍然會有毒素產生。這樣還不夠糟嗎？如果你把吐司烤得焦黃，就又增加了更多的毒素。

An easy and delicious alternative to eating poisonous toast is man tou (Chinese steamed buns), which usually are made of only flour, yeast, and salt, and are steamed so don’t contain the toxins found on baked bread and toast… see note below. The main problem with man tou is the bland taste, which some people solve by frying it, which creates the acrylamides and other toxins found on bread.

有個簡單又美味的選擇可以取代有毒的吐司，就是饅頭（中式的蒸煮麵點）。它一般只會使用麵粉、酵母、和鹽，並且是用蒸的，不含有烘焙麵包或吐司中的毒素（詳情請看以下的附註。）饅頭的主要問題是太過單調無味，所以有些人會將饅頭油炸，結果又產生了如同烘焙麵包中的致癌物丙烯醯胺和其他毒素。

Note:

附註 :

Don’t assume all man tou is healthy! Read the labels or ask the chef before consuming it. Traditionally made man tou is made from wheat flour, yeast, and water with or without salt. However, recently some bakeries tried to improve on this by adding milk powder, sugar, coloring, baking powder, preservatives, and other additives.

不要以為所有的饅頭都是健康的。再吃之前先讀一下包裝標示，或是詢問一下製作師父。傳統的做法是使用麵粉、酵母、水，鹽則不一定會加。現在許多人為了增添風味，可能會添加奶粉、糖、色素、發粉、防腐劑、以及其他的添加物。

Ingredients 材料

Man tou

饅頭

Extra virgin Olive Oil

初榨冷壓橄欖油

Sea salt

海鹽

Oregano

奧勒岡香料

To make man tou delicious, I recommend you try a traditional Greek recipe. First you need to find dried oregano. It is a herb that smells like pizza and quite easy to find in any large supermarket in the spices section. Oregano has a pleasant aroma and is slightly spicy when placed directly on the tongue. It also has proven abilities to improve digestion and kill the helicobacter bacteria that causes ulcers.

要讓饅頭變好吃，我建議可以試試希臘風味的食譜。首先你需要找到乾燥的奧勒岡香料，這是一種西方傳統草藥，帶有類似pizza的香味，在大型的超市的香料區裡很容易就找得到。奧勒岡有怡人的香味，若直接吃的話，會感到有一點辣。它已經證實具有幫助消化、以及殺死幽門螺旋菌（一種會造成胃潰瘍的細菌）的功效。

The recipe calls for extra virgin olive oil cause it tastes the best in this recipe, but you can also use other types of cold pressed oils like avocado, walnut oil, flax seed oil, etc. I sometimes mix in flax seed oil to get more omega 3, but the taste is not that great. I would rather drink flax seed oil straight than have it spoil this recipes taste since it’s the taste of home for me.

這個食譜裡還要用到初榨冷壓橄欖油，這樣可以產生最佳風味。不過您也可以用其他的冷壓油替代，例如酪梨油、核桃油、亞麻籽油等。我有時會加一些亞麻籽油，以攝取到一些omega-3脂肪酸，不過這樣風味就稍有遜色。我寧可直接喝亞麻籽油，也不願意把它加到我的食譜裡，破壞原有的味道，因為這食譜可是我的家鄉風味。

So finally you need mantou and salt. I like to use man tou from a local baker who tells me the man tou is made in the traditional way and I use sea salt from Okinawa, but any sea salt will do. If you can’t find a pure man tou, you can make it. Just mix flour, yeast, and water, let it rise a couple of hours, and steam! Actually its very easy to do and you can put the man tou in the freezer so you can eat for a long time after one afternoons work.

最後，你需要饅頭和鹽。我喜歡用傳統做法的饅頭，以及沖繩的海鹽。不過，其他的鹽也是可以用的。如果你找不到傳統做法的饅頭，可以試著自己做。只要將麵粉、酵母和水混合均勻，等幾個小時讓麵團發酵膨脹，再蒸熟就可以了。其實做起來非常簡單，所以你可以找一個下午做好一批饅頭，放進冷凍庫裡，就可以吃很久。

Put it together

將所有材料放在一起

Slice the man tou into toast width and place on a plate. If you want to eat the man tou hot, then steam it for a couple of minutes. Next pour a little oil (about half a teaspoon) on to each slice and rub it in with your finger or the bottom of a teaspoon. Sprinkle a tiny bit of salt on each piece and serve immediately!

將饅頭切片，如同吐司麵包一樣，放在盤子裡。如果你想吃熱的，就先把饅頭蒸個幾分鐘。接著將一點點橄欖油（大約半茶匙）淋在饅頭片上，用手指或茶匙塗抹開，再撒上一點點海鹽，這樣就可以吃了。

The taste is really surprising cause the man tou is tastes like expensive Japanese style milk toast coated with butter! Try it. I am sure you will find you like it more than your regular poisonous morning toast. Also you will start to understand something I always say that healthy food is more delicious than unhealthy food once you know how to make it.

這個風味很讓人驚艷，因為饅頭吃起來的味道就像是抹了奶油的昂貴日式牛奶吐司一樣。試試看！我相信你對它的喜好程度將超過平常吃的有毒吐司。而且你將會體會到我常說的，只要你知道如何做，健康的食物遠比不健康的要好吃多了。