本期目錄

• 活動報導 長青身心健康素食推廣餐會
• 養生保健法－內養功
• 為什麼要烘棉被
• 認識塵蹣
• 四季食療 夏季食療
• Summer Functional Food
• 活動報導 心靈素食
• 心得分享 學習心得分享(下)
• Hypertension (4)
• 健康新知精選 頭腦清晰之道
• 長青素食譜：泡菜
• EHVA Recipe: Pickled Vegetables
• 長青素食譜：涼拌豆腐
• EHVA Recipe: Avocado Tofu Salad
• 本季長青活動
• 未來活動看板

本季服務及工作報告

活動報導 長青身心健康素食推廣餐會

一年一度的敬老餐會於五月十八日在Cupertino的Odd Fellow Temple舉辦。今年由於場地的限制，我們僅能招待250位的耆老，長青租了兩部遊覽車分別到San Jose 和San Mateo接送耆老來參與這次的活動。

一大早，義工們就紛紛抵達會場；有的幫忙佈置會場，有的開始架爐灶準備炒菜。大約十點半，大部分的準備工作均已就緒，就等待耆老們的駕臨。

耆老們來到會場，先到餐廳吃義工們準備好的精美素食餐盒，同時有卡拉OK在旁唱歌助興。用過餐後，耆老們到演講廳參與這次活動的重點：
1)學習內養功與調息方法，2)簡易自我推拿按摩運動，3)媽媽幢展示與使用說明，4)棉被清洗的重要性與烘乾服務介紹。

這次活動中出了一個小插曲，原本預定的兩輛遊覽車，其中一輛在路上拋錨了。遊覽車公司又無法另外再調車來，因此只有一輛遊覽車可以接送；所幸在會長臨機應變以及熱心義工們的協助下，及時調動七輛箱型車幫忙接送。活動僅比預期結束的時間晚了一個小時，也算是圓滿成功。在此，長青再一次謝謝那些鼎力相助的義工們。

養生保健法－內養功

調整脊柱：
上脊柱：站直，雙腕交疊，平舉到頭頂，做五次；兩手互換再做五次。
中脊柱：站直，雙腕交疊，上身前傾45°，雙手向上舉到頭頂並拉直上身，做五次；兩手互換再做五次。
下脊柱：站直，上身前傾90°，雙腕交疊，雙手向上舉到頭頂並拉直上身，做五次；兩手互換再做五次。

內養功動作步驟：
姿勢：臥姿，曲膝使腹壓等於零。
呼吸：腹部呼吸，「吐氣-吸氣-停止呼吸」，各慢數：1-2-3-4-5，做十分鐘。
收功：在肚臍下1.5吋的「氣海穴」與臍下3吋〈約四個手指寬〉的「關元穴」間，按摩約一分鐘。

為什麼要烘棉被

認識塵蹣

塵蹣是一種蜘蛛綱的八足原始生物，體積非常小，約420微米〈長度〉250至320微米〈寬度〉，一般肉眼很難辨識出來。塵蹣的生命週期約2個多月，雌蹣一生可產下60至100個卵，由卵蛻變為成蟲要11至16天，雌蹣能活70天，雄蹣活35天。

塵蹣以有機物維生，如：黴菌、食物碎屑、人類或貓狗脫落的皮層屑。老年人皮膚乾燥，容易掉皮層屑。家俬可容約35,000隻或以上的塵蹣生存，床墊可容納100,000至一千萬隻生存。塵蹣一生可產生比自身體重大二百倍的廢物，塵蹣的排泄物是大元凶，裡面的一種蛋白質是過敏原，對很多人會引起過敏反應。

因此不定期的烘棉被，除了除溼之外，也是清除塵蹣的好方法。長青也為60歲以上的長者提供免費烘洗棉被的服務，有意者請洽：吳小姐650-302-8799

四季食療 夏季食療

夏天炎熱、潮溼，人們胃納較差，針對此，有人或喜歡涼食解熱鬱，或利用燒烤、加味方式增加口感，或二者兼具，其結果種下日後胃腸失調的問題。況且夏天菌蟲孳長快，食物容易被污染，尤其要注意飲食衛生，避免腸胃犯病。古云：「冬吃蘿蔔、夏吃薑，長命百歲」，就是注意飲食上不可過寒、也不可過熱，尤其是燒烤、辛辣過度，造成身體的不平衡。因此，夏天宜選擇清熱、涼補、袪溼的食療品：

【薏仁、扁豆、山藥粥】

• 做法：取薏仁米四分之一杯、白扁豆四分之一杯、新鮮山藥﹙Chinese yam﹚半磅及長型糙米一杯半，加水煮成稀飯。
  ﹙如果買不到新鮮山藥，可用淮山乾貨來取代，份量是2oz。市售淮山乾貨常薰硫磺，應先燙過熱水才加入一起煮以免粥味變酸。﹚
• 作用：利濕、袪濕、健胃、滋腎

【麥芽、山楂、蘿蔔粥】

• 做法：取炒麥芽五錢、炒山楂五錢加水同煎煮後，去渣取其汁水；將汁水混合白蘿蔔半磅、紅糖二茶匙及長型糙米一杯，再加些水煮成稀飯。
• 作用：健胃、消導、袪痰

〈轉載自1999年6月第六期長青通訊〉

Summer Functional Food

We don't have much of an appetite in summer because it is hot and humid. As a result, we like to eat cold dishes on hot days. BBQ'ed and spicy food is more appealing in the summer. Consuming a lot of cold food and drinks, as well as eating a lot of BBQ food results in digestive problems. Bacteria grow very fast in the summer so food can spoil very easily. If we are not careful with our food, we can get food poisoning. Especially, if our digestive system is weakened by all the cold food and BBQ'ed food we ate.

There is an old Chinese saying, “Eat turnip in winter and ginger in summer, and you will live a long life.” It implies that what we eat cannot be too “hot” nor too “cold”, and it needs to compliment the season. Eating BBQ'ed food in summer is too “hot” which disrupts the balance of the body. Summer functional food should clear heat, notify through mild chilling nourishment, and eliminate dampness

• Coix seed, Chinese white lentil bean and Chinese yam (Shan Yao 山藥) porridge (speeds up the elimination of dampness, strengthens the digestive system and nourishes the kidney)
  Cook 1/4 cup of Chinese barley, 1/4 cup of white pea, 1/2 lb. of fresh Chinese yam and 1 and 1/2 cup of long grain brown rice in water over medium high heat for 20 minutes. If you cannot find fresh Chinese yam, substitute with 2 oz. of dried Shan Yao (may be purchased in any Chinese herb store).
• Barley sprouts, Hawthorne berry, and Turnip Porridge (helps indigestion, strengthens digestive system, and eliminates phlegm)
  Simmer 1 oz. of fried barley sprouts and 1 oz. of fried Hawthorne berry in water for 10 minutes. Strain and use the stock to cook 1/2 lb. of fresh turnips, 2 tsp. of brown sugar, and 1 cup of long grain brown rice in water over medium high heat for 20 minutes.〈轉載2000年6月第十期長青通訊〉

活動報導 心靈素食

四月初石醫師過訪舊金山，長青的同修們把握機會，邀請石醫師共聚一堂話家常。

石醫師分享他在台灣看到生老病死的一些故事。他深深覺得除了平時注重健康的飲食和運動之外，心靈的素食運動也是很重要，特別是當你要面對死亡時。若平時就開始做一些心靈素食的運動，一旦要面對死亡時，可能就不會那麼害怕。石醫師介紹我們一個心靈素食的功課：首先找一本經書，例如道德經。先將經書手抄一遍，去掉所有的標點和段落，從頭抄到尾，一氣喝成；然後每天花３０分鐘的時間一字一字默念。石醫師挑戰我們嘗試做這個功課一百天，看看自己內心有沒有起變化。默念的重點是不可以想字面的意思，甚至可以倒著念〈假如有助你專心〉，這是一種對心靈修煉的方法。當場石醫師就要我們練習，大部分的人念完３０分鐘後，都有昏睡的現象。只有一位同修，念完後精神更好，腦袋更清醒。〈我想他平時可能已有很好的修煉，所以當他運用石醫師的方法時，馬上有感應〉。石醫師說，假如我們能持之以恆，連續念一百天，在身心靈上將會有意想不到的效果。他開玩笑說，就當讓他騙一次，試試看默念一百天。

親愛的朋友，您願意跟我們一起來做這個心靈素食的功課嗎？希望您默念百日之後，跟我們分享您的心得。感謝石醫師在匆匆來去之間還為我們上了這寶貴的一課。

心得分享 學習心得分享(下)

從2006年開始，我幾乎每天都用老師設計的「媽媽幢」睡覺，一段時間以後，我深深體驗到乾坤坎離的交感。睡覺品質明顯地提昇了。不可思議的是，有一次我只睡四個小時，第二天我還是精力充沛！感謝老師！經由「媽媽幢」的經驗，我對中國文化有更深一層的認識。

貪瞋痴慢疑，皆以“我”為中心。要去掉這五毒，就得先去掉我執。為此，老師教我們兩個非常有效的方法，來解決這個問題：

1. 隨時心存善念：時時去發現周遭人的優點，永遠要有利他的想法。
2. 要時時注意自己的缺點，不要太在乎自己的感覺，要將感覺昇華。我深信只要按照老師教的方法，腳踏實地地力行就對了。

Hypertension (4) How to improve peripheral circulation in the extremities (limbs).

＊Exercises＊

(1) Walking

Walking for an hour or strolling slowly is suitable for the elderly or frail people. Shopping or walking in a mall is not a good substitute. The benefit of walking is that it is an aerobic exercise. One should try to keep the heart beat and breathing rate at a relatively slow and steady pace.

(2) Massage

Hand massage

• Massage the two acupressure points, one on the outside of the forearm (外關穴, TE 5) and the other on the inside of the forearm (內關穴, PC 6); both 2 inches above the wrist, close to the middle line. Place pressure on the acupressure point with the middle finger, and rub by turning counter clockwise for 60 times, then clockwise for 60 times.
• The “Eight Winds” regions are the webbed areas between each finger on the hand (four on each hand). Massage these regions by holding the webbed area with the thumb and index finger tightly, pulling in a quick motion past the skin. Pull ten to twenty times on each region.
• Stimulate the twelve “well point” (井穴) regions on the hands (See figure for the six regions on each hand)
• Shao Shang (少商, LU 11) region：on the thumb, about 0.1 inch from the base of the nail (radial side)
• Shang Yang (商陽, LI 1) region：on the index finger,about 0.1 inch from the base of the nail (radial side)
• Shao Chong (少衝, HT 9) region：on the little finger, about 0.1 inch from the base of the nail (radial side)
• Shao Ze (少澤, SI 1)：on the little finger, about 0.1 inch from the base of the nail (ulnar side)
• Zhong Chong (中衝, PC 9) region：on the middle finger, about 0.1 inch from the base of the nail (radial side)
• Guan Chong (關衝, TE 1) region：one the ring finger, about 0.1 inch from the base of the nail (ulnar side)

Press each “Well” point with the rounded end of a blunt tooth pick for one minute.

Foot Massage

1. Massage the 2 acupressure points one on the outside of the leg (懸鍾穴, GB 39) and the other on the inside of the leg (三陰交穴, SP 6); both 3 inches above the ankle. Press the acupressure point with the middle finger, rubbing it turning counter clockwise for 60 times, then clockwise for 60 times.
2. Pull the 8 “wind” regions (these are the webbed area between the toes) with technique similar to pulling the hand 4 winds region.
3. Stimulate the foot 12 “well” point (井穴) regions. (See figure for the six regions on each foot)
   • Yin Bai (隱白, SP 1) region: 0.1 inch from the bottom of the nail of the big toe, on the inside.
   • Da Dun(大敦, LR 1) region：0.1 inch from the bottom of the nail of the big toe, on the outside close to the second toe
   • Li Dui (厲兌, ST 45) region: 0.1 inch from the bottom of the nail of the second toe, on the outside close to the third toe.
   • Qiao Yin (竅陰, GB 44) region: 0.1 inch from the bottom of the nail of the fourth toe, on the outside close to the little toe.
   • Zhi Yin (至陰, BL region: 0.1 inch from the bottom of the nail of the little toe, on the outside.
   • Yong Quan (湧泉, KI 1) region: on the sole of the foot. Clawing the toes, the point where the creases meet, between the metatarsus bone of the second and the third toe.
   
   Press each well point with the rounded end of a blunt tooth pick for one minute.

(3) Chinese breathing Exercise

1. Throwing the hands with slight knee bending
   • Position 1: Stand up, feet about shoulder-width apart, bend knees slightly, claw toes to grip the floor slightly, put body weight on toes, keep shoulders relaxed and arms hanging down freely.
   • Position 2: Bring hands to elbow level and throw them back until they hang at sides; repeat this 300 times with palms facing up, then repeat with palms facing down.
   • Note: this exercises the wrists; simultaneously open and close the fists to achieve better results.
2. Hand throwing with knees bended
   • Position 1: Stand up, feet shoulder width apart, bend knees slightly, claw toes to grip the floor slightly.
   • Position 2: raise hands shoulder level, palms down. Throw arms and hands backward, but do not use force, just relax arms and hands. Bend knees. On the fifth throwing of the hands, knees bend to 90o, the weight of the body shifted to the heels. Back to position 1. Repeat this 60 times for a total to 300 hand throwing.
   • Note: this exercises the shoulder joints from the swinging of the arm; its objective is to move the qi down to the finger tips and toes.

(4) Helix Exercise

1. Position 1：
   • Sit up straight in a chair, relax your shoulders, place palms on knees and hold knees lightly.
   • Head down, turn left until head is parallel to shoulder, hold position for one minute.
   • Head down, turn right until head is parallel to shoulder, hold position for one minute.
   • Head straight, eyes forward, turn left until head is parallel to shoulder, hold position for one minute.
   • Head straight, eyes forward, turn right until head is parallel to shoulder, hold position for one minute.
   • Head up, turn left until parallel to shoulder, hold position for one minute.
   • Head up, turn right until parallel to shoulder, hold position for one minute.
2. Position 2：
   • “Post standing” (Zhan zhuang 站樁) style (a wide-spread squat), squat with the feet (and knees) as far apart as possible, place hands on insides of knees, using the force of the arms to spread your knees as wide as possible, then lower the head.
   • Turn head to left, look back through the space formed by the arm and the leg (you may want to draw a line behind you running through your legs, and look at the line). Keep this position for 1 minute.
   • Turn head to right, same as above. Five times each side.

   In the beginning, it might be difficult to see the center line, keep doing the exercise and it will improve. It is best if one could see beyond the center line.

＊ Hot Water Bath (hands and feet) ＊

Immerse hands and feet in ~50oC water. For better results, add 1 tablespoon salt or Epsom salt (Magnesium Sulfate) to the hot water.

＊Functional Drink＊

• China Cassia twig(桂枝): Traditional Chinese medicine research states that Cassia help all the 12 meridian, especially benefits the peripheral nervous system of the upper extremities.
• Sichuan papaya (川木瓜): benefits the peripheral nervous system of the lower extremities.
• Tumeric (Curcuma longa) (薑黃): major ingredient in curry, improves circulation around the shoulder
• Du Zhong, Eucommia ulmoides Oliv (杜仲): improves circulation around the lower back
• Ge Gen (Kudzu root, Arrowroot) (葛根): improves circulation around the neck

Select from these ingredients according to your needs. They can be used to make drinks or used in soups and are beneficial to improving peripheral circulation. Niacin (vitamin B3) is also beneficial for this purpose.

健康新知精選 頭腦清晰之道

很多人將健忘、精神不集中、迷糊、丟三落四，歸咎於年紀大，甚至擔心是老人痴呆的前兆。研究指出：年紀大並非腦子不清楚的原因，一項針對100個老人的研究指出，健忘、恍惚多半與情緒，整體心智健康〈general mental health〉有關。

如果不是年紀、智力減退，到底是什麼使得頭腦迷糊？北加州凱撒醫院女性健康心理主任亞歷山大珍認為，腦子不清楚有可能是身體不好，或是藥物的副作用；而最常見的原因是睡眠或情緒失衡。現代生活緊張，壓力大也是導因。可喜的是這些問題通常是可以解決或改進。

以下是使頭腦清晰的六個步驟：

1. 身體檢查
   很多藥，比如含鴉片的止痛藥、抗生素，甚至一般不需處方的抗組織氨成藥，如：chlorpheniramine、diphenhydramine，都可導致感官遲鈍，思路混淆。最糟糕的是治療氣喘、胃潰瘍、小便失禁的一組anticholinergics的藥。一項歷經八年，針對400個老人的研究指出，服用anticholinergic藥者心智功能障礙危險性較高，如果您懷疑藥物影響思考能力，請教醫生減少藥量或換別的藥。
2. 腦力的重新啟動
   當我們有壓力時，身體會釋放很多荷爾蒙讓全身處於警備狀態，在短時間內，可使能量大增，機警度提高，注意力集中，在限期內完成工作。但是長期地緊張，這些荷爾蒙會消耗體力。美國精神健康學院主任Esther Sternberg醫生說：“當你處於顛峰狀態時，針對反應的神經細胞會全力出擊；但在非常緊張的情況下，太多的神經細胞同時出擊，反而使你動彈不得。”而很多小困擾加起來與大壓力是一樣的。
   Johns Hopkins大學的一項研究指出：壓力大的人在語言、操作速度、手眼協調、語言記憶與學習、 視覺記憶、計畫，及達成任務各方面的表現都不如心情較平靜的人。
   同時做很多事也常導致腦筋遲鈍。Sternberg醫生說：“那是因為人腦的設計不適合這樣。”解決的方法是讓腦子休息再啟動。她說“美國人常以為愈認真，工作時間愈長愈好，其實要讓身體休息，睡眠充足， 得到別人支持，利用休假，工作時才會更有效率”。
3. 改善睡眠
   長時間的不睡覺很明顯地會損傷人的學習、反應，及處理複雜工作的能力。有些研究指出比最佳睡眠時間〈七、八小時〉少睡一、兩小時，也會有以上類似的現象；而且睡眠不夠的影響有累積性。連續兩星期，每天只睡六小時的人，在做心智測驗時成績和二十四小時沒睡的一樣糟。這和你覺不覺得睏無關。養成好的睡眠習慣：每天上床、起床時間固定，睡前一、兩小時內不要喝飲料〈含酒精或咖啡因的尤其不好〉，如果不影響晚間睡眠，中午午睡可讓頭腦清新。
4. 運動
   很多研究發現運動可改善因壓力、睡眠不足所損傷的大腦功能。運動能增加上至腦部的血液循環，並加強神經活動。喬治亞大學體育教授湯波羅斯基博士說：“我們不知道是否僅僅運動可使人專心，思路清楚，還是因為壓力的解除或與他人有接觸。我們了解的是不管你做什麼，只要保持活動，對腦就有幫助”。
5. 打電話給親友
   有些研究建議利用作排字遊戲或學習新技巧能使頭腦敏銳。2008年發表的兩項密西根大學研究發現：和人保持連繫也有同樣效果。第一項是針對三千六百個成人的研究，不管年紀大小，和朋友、鄰居、親戚聯絡多的人，其心智功能測驗成績都較高。第二項研究針對七十五個成人，在測驗前，做十分鐘社會問題的討論，和做排字遊戲，一樣可以提高測驗成績。
   年紀大時，好的人際關係可以幫助你保持頭腦清楚。研究指出良好的家庭、朋友關係，和別人一起參與腦力激盪的活動，可以減少心智的退化和痴呆的危險性。

會導致頭腦不清的藥物

• 抗心律不整 (Antiarrhythmics): Digoxin (Lanoxin)，disopyramide (Norpace)
• 抗生素，抗病毒 (Antibiotics and antivirals): Acyclovir (Zovirax)，ciprofloxacin (Cipro). Ganciclovir (Cytovene)，metronidazole (Flagyl)
• 抗組織氨 (Antihistamines): Chlorpheniramine (Chlor-Trimeton)，dimenhydrinate (Dramamine)，diphenhydramine (Benadryl Allergy)
• 抗高血壓 (Antihypertensives): Clonidine (Catapres) 及 beta blockers，atenolol (Tenormin)，metoprolol (Lopressor)，propranolol (Inderol)
• 類固醇 (Corticosteroids): Methylprednisolone (Medrol, Meprolone)， Prednisone (Deltasone, Orasone)
• 治咳嗽，鼻塞藥物 (Cough and congestion medications): Dextromethorphan (Robitussin Cough Gels)， Pseudoephedrine (Sudafed)
• 治胃腸藥物 (Gastrointestinal medications): Cimetidine (Tagamet)，diphenoxylate (combined with Atropine in Lofene, Lomotil)，dicyclomine (Bentyl)， Glycopyrrolate (Robinul)，hyoscyamine (Anaspaz, Cystospaz)，scopolamine (Scopace)
• 治尿失禁藥物 (Incontinence medications): Oxybutynin (Ditropan)，solifenacin (Veslcare)， Tolterodine (Detrol)
• 治頭痛藥物 (Migraine medications): Naratriptan (Amerge)，rizatriptan (Maxalt)
• 鬆弛肌肉藥物 (Muscle relaxants): Cyclobenzaprine (Flexeril)， Orphenadrine (Antiflex)
• 止痛藥 (Painkillers): Codeine，meperidine (Demerol)，pentazocine (Talwin)，propoxyphene (Darvon)
• 巴金森疾病藥物 (Parkinson’s medications): Amantadine (Symmetrel)，levodopa (Sinemel)， Selegiline (Eldepryl)
• 治睡眠藥物 (Sleep medications): Eszopiclone (Lunesta)，zaleplon (Sonata)， Zolpidem (Ambien CR)
• 三環抗憂鬱症藥物 (Tricyclic antidepressants):. Amitriptyline (Elavil)，imipramine (Tofranil)， Nortriptyline (Pamelor)

長青素食譜				泡菜
	材料：	白蘿蔔			½ 根〈小〉	英國黃瓜	⅓條
		紅蘿蔔			1根〈小〉	花椰菜〈cauliflower〉	1/6個〈小〉
		大白菜			4片	芹菜	1根
		高麗菜			⅓ 個〈小〉	青椒	1/5個
		甜紅椒			1/5個
	調味料：	糖			⅔ 杯	醋	⅓ 杯
		鹽〈不含碘質〉			2湯匙	滾開水	½ 杯
		冷開水			1½ 杯
	準備：	將所有蔬菜洗淨。白蘿蔔去皮。紅蘿蔔，英國黃瓜皮刷乾淨。三者皆直切為二。 白蘿蔔、紅蘿蔔、花椰菜、芹菜切成薄片。 高麗菜、大白菜切成粗絲；青椒、紅椒切成細絲。 英國黃瓜切片。
	作法：	將糖、醋、鹽放進大玻璃瓶，加入½杯滾開水以溶解鹽和糖，再加1½杯冷開水。 按次序加入下列蔬菜：白蘿蔔、紅蘿蔔、花椰菜、高麗菜、大白菜、芹菜、青椒、紅椒、最後加入英國黃瓜。每加一樣菜，稍為攪拌並壓一壓。泡菜汁須蓋過所有的蔬菜。 玻璃瓶加蓋後放進冰箱，大約三小時後即可食用。若要泡菜更有味道，則需等一天。
	備註：	此泡菜於冰箱內可保存五天。
EHVA Recipe			Pickled Vegetables
	Ingredients:	Daikon (Chinese radish)			½ (small)	English cucumber	⅓
		Carrot			1 (small)	Cauliflower	1/6 (small)
		Napa Cabbage			4 leaves	Celery	1 stalk
		Cabbage			⅓ (small)	Green pepper	1/5
		Sweet red pepper			1/5
	Seasoning:	Sugar			⅔ cup	Vinegar	⅓ cup
		Boiling water			½ cup	Cold boiled water	1 ½ cup
		Salt (Kosher or non-iodized)			2 Tbsp.
	Preparation:	Wash all the vegetables. Peel the skin of Daikon. Scrub the skin of carrot and English cucumber. Cut Daikon, carrot and English cucumber into two halves lengthwise. Slice Daikon, carrot, cauliflower, celery into thin pieces. Shred cabbage, Napa cabbage, green pepper and red pepper. Slice English cucumber into regular (not too thin) pieces.
	Procedure:	In a large glass jar, add sugar, vinegar and salt. Pour in ½ cup of boiling water to dissolve the salt and sugar. Stir in 1 ½ cup of cold boiled water to the above solution. Stir in thinly sliced Daikon, carrot, cauliflower, cabbage, Napa cabbage, celery, green pepper and red pepper. Add English cucumber the last. Stir, mix and press a little after adding each vegetable. Make sure there is enough liquid to cover the vegetables. Cover the jar and put it in the refrigerator. For good results, refrigerate for one day before serving. (The pickles are edible in three hours).
	Note:	The pickles can be stored in the refrigerator for 5 days.

　

長青素食譜			涼拌豆腐
材料：		豆腐		1塊	蔥		2-3根
		酪梨〈avocado〉		1個	香菜		1 oz.
調味料：		Furikake〈無鹽，無MSG，無添加物〉		2湯匙	鹽		⅛ 茶匙
		醬油		1湯匙
作法：		豆腐在水中泡洗兩三次，瀝乾。豆腐切小塊，備用。 香菜及蔥清洗後，切碎備用。 酪梨去皮、去核後，切丁，備用。 將豆腐丁、酪梨丁、香菜末、蔥末放入容器中，最後加入所有的調味料，輕輕拌勻即可食用。
份 量：		4人份
EHVA Recipe			Avocado Tofu Salad
	Ingredients:	Tofu		1 (14 oz.)		Scallion	2-3 stalks
		Avocado		1.		Cilantro	1/3 bunch
	Seasoning:	Furikake (no salt, no MSG, no additives)		2 Tbsp		Salt	A little
		Soy sauce		1 Tbsp
	Procedure:	Rinse tofu a couple times in the water. Discard water and let dry. Cut tofu into cubes; set aside. Wash cilantro and scallion; chop to small pieces. Peel and seed avocado. Cut into cubes; set aside. Place tofu cubes, avocado cubes, chopped cilantro and scallion in a bowl. Add all the seasonings. Mix it gently. Ready to serve.
	Servings:	4 persons

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歡迎捐款及贊助

本中心為非營利組織，目的在宣導正確的健康素食理念以提昇生活品質。本中心工作人員均屬不支薪的義工，各項推廣活動均靠大家在人力、物力上的支持與捐助。竭誠歡迎您慷慨解囊，一切捐贈皆可依個人所得狀況抵稅，捐贈股票還可節省capital gain的稅。凡捐款$500以上者為本中心年度榮譽董事。捐款支票抬頭請寫Evergreen Healthy Vegetarian Association 或EHVA，並寄到本中心，謝謝！
Please send your tax-deductible donation to Evergreen Healthy Vegetarian Association (EHVA). Thank you!