这些汤彻底改变了我 2

继新马版《这些汤》系列创下10万本销售纪录后，询问度最高的煲汤达人吴吉琳再度不藏私巨献，一本家家户户必备的汤宝典！ “食补”一向是东方人最有智慧的养生方式。针对症状，每天一碗好汤，涵盖全年调理、日常调理、银发保健、美颜保健、窈窕瘦身，让自己和家人健康充满活力。这150道精华汤谱，千万不可错过！ Wu Jilin, a celebrated soup expert, is back with her 2nd essential family soup bible after achieving the sales of 100,000 copies for her first edition of Miraculous Soups (Singapore and Malaysia version)! ‘Dietary cure’ is the most intelligent way of Eastern healthcare. A soup a day for health maintenance, symptomatic relief, slimming and beauty and senior‘s healthcare that can improve your family’s health. Don’t miss out on these 150 specially selected soup recipes!

2 About the Author 作者简介 3 Preface 自序 14 4 Basic Soup Cooking Methods 煲汤有四种做法 16 Pots Selection- Reliable in Making Wonderful Soups 锅具 / 煲汤精彩全靠它 22 Water Quality 水质要把关 23 Ingredients Pairing 食材、药材的选择与搭配 24 Heat Control, Water Content, Seasonings and Potting Strategies 火候、水量、调味与下锅时机 25 Timing Control 时间全掌握，方便又轻松 26 List of Chinese Herbs /Ingredients for Regulating Physical Health 调节体质药材／食材表 Chapter 1 Health Maintenance 第一章 全年调理 44 Gastrodia Root, Szechuan Lovage Root,Chinese Angelica, Red Date, Wild Angelica and Fish Head Soup天麻川芎当归红枣白芷鱼头汤 46 Chayote, Dried Lily Flower, Black Fungus, Dried Fig and Lean Meat Soup 佛手瓜金针木耳无花果瘦肉汤 47 Arrowroot, Peanut, Azuki Bean, Black-eyed Pea, Walnut and Lean Meat Soup 葛根花生赤小豆眉豆核桃瘦肉汤 48 Walnut, Sea Coconut, Gordon Euryale Seed, Corn, Sweet and Bitter Almonds and Chicken Soup核桃海底椰芡实玉米南北杏鸡汤 49 Dried Lily Flower, Soybean, Dried Chinese Yam, Red Date, Ginger and Lean Meat Soup金针黄豆淮山红枣生姜瘦肉汤 50 Mao Gen, Water Chestnut, Chinese Prayer Bead Grass, Red Date and Lean Meat Soup茅根马蹄鸡骨草红枣瘦肉汤 52 Green Radish, Carrot, Sweet and Bitter Almonds, Dried Fig and Lean Meat Soup青红萝卜南北杏无花果瘦肉汤 51 Black Poplar Mushroom, Dang Shen, Dried Chinese Yam, Dried Fig, Red Date and Chicken Soup茶树菇党参淮山无花果红枣鸡汤 54 Siberian Solomonseal, Dang Shen, Milkvetch Root, Black Date and Black Bone Chicken Soup黄精党参黄耆黑枣乌鸡汤 55 Chayote, Corn, Dried Lily Bulb, Dried Chinese Yam, Gordon Euryale Seed, Sweet Date and Spare Rib Soup 佛手瓜玉米百合淮山芡实蜜枣排骨汤 56 Dried Scallop, Lion’s Mane Mushroom and Winter Melon Dampness Elimination Soup瑶柱猴头菇冬瓜祛湿汤 58 Dried Rehmannia Root, Dried Chinese Yam, Job’s Tear, Common Bombax Root, Dried Tangerine Peel and Lean Meat Soup生地淮山薏仁木棉根陈皮瘦肉汤 59 Hawthorn, Lotus Leaf, Dark Plum and Job’s Tear Fat Burning and Heat Relieving Soup山楂荷叶乌梅薏仁消脂解暑汤 60 Tai Zi Shen, Dendrobium Stem, Mai Dong, Dried Rehmannia Root, Lotus Seed, Red Date and Lean Meat Soup 太子参石斛麦冬生地莲子红枣瘦肉汤 62 Hairy Gourd, Dried Scallop, Black-eyed Pea, Dried Chinese Yam, Lotus Seed, White Fungus and Chicken Soup 节瓜瑶柱眉豆淮山莲子雪耳鸡汤 64 Dried Conch, Hoelen, Milkvetch Root, Wolfberry, Dried Longan, Chicken and Lean Meat Soup 响螺茯苓黄耆枸杞桂圆鸡肉瘦肉汤 66 Glehnia Root, Solomonseal Rhizome, White Fungus, Dried Lily Bulb, Dried Fig and Lean Meat Soup 沙参玉竹雪耳百合无花果瘦肉汤 67 Common Selfheal Plant, Mai Dong, Pear, Soybean, Sweet Date and Lean Meat Soup 夏枯草麦冬雪梨黄豆蜜枣瘦肉汤 68 American Ginseng, Spirit Poria, Japanese Sweet Flag, Sweet Date and Lean Meat Soup 花旗参茯神石菖蒲蜜枣瘦肉汤 69 Bitter Gourd, Wu Ye Shen, Soybean, Spare Rib and Chicken Feet Soup 苦瓜五叶神黄豆排骨鸡脚汤 70 Glehnia Root, Solomonseal Rhizome, Green Papaya, Peanut, White Fungus, Dried Tangerine Peel and Spare Rib Soup 沙参玉竹木瓜花生雪耳陈皮排骨汤 72 Watercress, Monk Fruit, Sweet and Bitter Almonds, Dried Tangerine Peel, Carrot and Spare Rib Soup 西洋菜罗汉果南北杏陈皮红萝卜排骨汤 74 Morinda Root, Black Bean, Dried Longan, Red Date and Pig’s Bone Soup 巴戟黑豆桂圆红枣排骨汤 75 Siberian Solomonseal, Chinese Angelica, Dang Shen, Milkvetch Root, Red Date and Black Bone Chicken Soup 黄精当归党参黄耆红枣乌鸡汤 76 Fleece Flower Root, Walnut, South Date, Ginger and Black Bone Chicken Soup 何首乌核桃生姜乌鸡汤 77 Hasma, White Fungus, Red Date, Lotus Seed, Dried Fig and Chicken Soup 雪蛤雪耳红枣莲子无花果鸡汤 78 Dried Conch, Glehnia Root, Solomonseal Rhizome, Dried Lily Bulb, Mai Dong, Gordon Euryale Seed and Spare Rib Soup 响螺沙参玉竹百合麦冬芡实排骨汤 80 Dried Conch, Enoki Mushroom, Carrot and Lean Meat Soup 响螺金针菇红萝卜瘦肉汤 82 American Ginseng, Chuan Bei Mu, Solomonseal Rhizome, Sweet and Bitter Almonds, Sea Coconut, Pear and Lean Meat Soup 花旗参贝母玉竹南北杏海底椰雪梨瘦肉汤 84 Papaya, Apple, White Fungus, Gordon Euryale Seed, Job’s Tear, Sweet Date and Lean Meat Soup 木瓜苹果雪耳芡实薏仁蜜枣瘦肉汤 86 Lotus Root, Red Bean, Red Date, Dried Tangerine Peel and Spare Rib Soup 莲藕红豆红枣陈皮排骨汤 87 Glehnia Root, Dang Shen, Gordon Euryale Seed, Red Date, Wolfberry, Dried Chinese Yam and Chicken Soup 沙参党参芡实红枣枸杞淮山鸡汤 88 Bean Curd Stick, Peanut, Water Chestnut, Chinese Mushroom, Red Date and Lean Meat Soup 枝竹花生马蹄冬菇红枣瘦肉汤 90 Walnut, Chestnut, Gordon Euryale Seed, Dried Lily Bulb, Dried Chinese Yam, Chinese Mushroom, Corn and Chicken Soup 核桃栗子芡实百合淮山冬菇玉米鸡汤 91 Eucommia Bark, Solomonseal Rhizome,Dried Longan, Wolfberry and Black Bone Chicken Soup 杜仲玉竹桂圆枸杞乌鸡汤 92 Dried Pitaya Flower, Monk Fruit, Dried Fig, Solomonseal Rhizome, Lentils and Spare Rib Soup 霸王花罗汉果无花果玉竹扁豆排骨汤 93 Hasma, Chinese Mushroom, Corn, Prawn and Lean Meat Soup 雪蛤冬菇玉米虾肉瘦肉汤 94 Tai Zi Shen, Mai Dong, Sweet Almond,Pear and Spare Rib Soup 太子参麦冬南杏雪梨排骨汤 96 Notoginseng, Eucommia Bark, Milkvetch Root, Dried Honey Date and Pig’s Back Bone Soup 田七杜仲黄耆蜜枣猪尾骨汤 97 Walnut, Chestnut, Chinese Mushroom, Hairy Fig and Chicken Soup 核桃栗子冬菇五指毛桃鸡汤 Chapter 2 Symptomatic Relief 第二章 日常症状 100 Common Selfheal Plant, Dried Shark Bone, Abalone Shell, Glehnia Root, Mai Dong and Lean Meat Soup 夏枯草鲨鱼骨石决明沙参麦冬瘦肉汤 102 Dried Conch, Dang Shen, Hairy Fig, Gordon Euryale Seed, Dried Chinese Yam and Chicken Soup 响螺党参五指毛桃芡实淮山鸡汤 104 Dried Fish Maw, Dendrobium Stem, Dried Chinese Yam, Wolfberry, Dried Tangerine Peel and Lean Meat Soup 花胶石斛淮山枸杞陈皮瘦肉汤 106 Lotus Root, Black Bean, Black Sesame Seed, Wolfberry, Dried Tangerine Peel, Red Date and Black Bone Chicken Soup 莲藕黑豆芝麻枸杞陈皮红枣乌鸡汤 107 Dried Scallop, Spirit Poria, Dried Lily Bulb, Mai Dong, Corn and Lean Meat Soup 瑶柱茯神百合麦冬玉米瘦肉汤 108 Gold Coin Grass, Ginkgo Nut, Milkvetch Root, Dried Honey Date and Spare Rib Soup 金钱草白果黄耆蜜枣排骨汤 109 Morinda Root, Rou Cong Rong, Wolfberry, Dried Chinese Yam and Black Bone Chicken Soup 巴戟肉苁蓉枸杞淮山乌鸡汤 110 Dried Mulberry, Glossy Privet Fruit, Wolfberry, Milkvetch Root, Black Bean, Red Date and Lean Meat Soup 桑椹女贞子枸杞黄耆黑豆红枣瘦肉汤 112 Dendrobium Stem, Dried Chrysanthemum, Cassia Seed, Wolfberry, Dried Longan, Red Date and Lean Meat Soup 石斛菊花决明子枸杞桂圆红枣瘦肉汤 114 Ji Xue Teng, Red Date, Dried Longan, Peanut and Chicken Feet Soup 鸡血藤红枣桂圆花生鸡脚汤 115 Salvia Root, Notoginseng, Wolfberry, Chinese Mushroom, Dried Honey Date and Lean Meat Soup 丹参田七枸杞冬菇蜜枣瘦肉汤 116 Fleece Flower Root, Dan Shen, Almond, Dried Longan, Red Date and Lean Meat Soup 何首乌丹参杏仁桂圆红枣猪肉汤 117 Chinese Prayer Bead Grass, Arrowroot, Azuki Bean, Job’s Tear and Pig’s Bone Soup 鸡骨草葛根赤小豆薏仁猪骨汤 118 Szechuan Lovage Root, Siberian Solomonseal, Red Date, Dried Chinese Yam, Dried Tangerine Peel and Lean Meat Soup 川芎黄精红枣淮山陈皮瘦肉汤 120 Dried Lily Flower, Dried Chinese Yam, Wolfberry, Black Fungus, Chinese Mushroom and Chicken Soup 金针菜淮山枸杞木耳冬菇鸡汤 121 Hemp Seed, Chinese Angelica, Dried Honey Date, Ginger and Lean Meat Soup 火麻仁当归蜜枣生姜瘦肉汤 122 Gekco, Dang Shen, Dried Lily Bulb, Dried Chinese Yam, Bitter Almonds, South Date and Lean Meat Soup 蛤蚧党参百合淮山北杏南枣瘦肉汤 124 Dried Shark Bone, Lotus Root, Lotus Seed, Dried Lily Bulb, Dried Chinese Yam, Dried Honey Date, Dried Tangerine Peel and Chicken Soup 鲨鱼骨莲藕莲子百合淮山蜜枣陈皮鸡汤 125 Lion’s Mane Mushroom, Walnut, Japanese Sweet Flag, Dried Longan, Dried Honey Date and Lean Meat Soup 猴头菇核桃石菖蒲桂圆蜜枣猪肉汤 126 Ling Zhi and Lion’s Mane Mushroom, Dried Chinese Yam, Dried Longan, Wolfberry, Red Date and Black Bone Chicken Soup 灵芝猴头菇淮山桂圆枸杞红枣乌鸡汤 129 Watercress, Glehnia Root, Dried Lily Bulb, Dried Honey Date and Pig’s Bone Soup西洋菜沙参百合蜜枣猪骨 130 Pear, Apple, Sweet and Bitter Almonds, Dried Fig, Dried Lily Bulb, Mai Dong, White Fungus and Lean Meat Soup 雪梨苹果南北杏无花果百合麦冬雪耳瘦肉汤 131 American Ginseng, Walnut, Rou Cong Rong, Eucommia Bark, Dang Shen, Milkvetch Root, South Date and Lean Meat Soup 花旗参核桃肉苁蓉杜仲党参黄耆南枣瘦肉汤 132 Dried Fish Maw, Dried Scallop, Solomonseal Rhizome, Dried Chinese Yam, Dried Tangerine Peel, Dried Honey Date and Chicken Soup 花胶瑶柱玉竹淮山陈皮蜜枣鸡汤 134 Ling Zhi Mushroom, Salvia Root, Chinese Angelica, Bai Zhu, Hoelen, Dried Dragon’s Bone and Lean Meat Soup 灵芝丹参当归白术茯苓龙骨瘦肉汤 135 Notoginseng, Achyranthes Root, Dang Shen, Milkvetch Root, Eucommia Bark, Red Date and Black Bone Chicken Soup 田七牛膝党参黄耆杜仲红枣乌鸡汤 136 Fleece Flower Root, Szechuan Lovage Root, Dried Mulberry, Siberian Solomonseal, Dried Longan and Lean Meat Soup 何首乌川芎桑椹黄精桂圆瘦肉汤 138 Suo Luo, Dried Lily Bulb, Glehnia Root, Sweet and Bitter Almonds, Dried Honey Date and Spare Rib Soup 桫椤百合沙参南北杏蜜枣排骨汤 139 Lion’s Mane Mushroom, Winter Melon, Bai Zhu, Lotus Leaf, Lotus Seed, Dried Chinese Yam and Lean Meat Soup 猴头菇冬瓜白术荷叶莲子淮山瘦肉汤 140 Ling Zhi and Black Poplar Mushroom, Black Fungus, Black Bean, Dried Longan and Chicken Soup 灵芝茶树菇木耳黑豆桂圆鸡汤 Chapter 3 Soups for Elderlies 第三章 银发保健 144 Fleece Flower Root, Black Bean, Dried Longan, Rou Cong Rong, Dried Honey Date and Black Bone Chicken Soup 何首乌黑豆桂圆肉苁蓉蜜枣乌鸡汤 146 Gecko, Peanut, Gui Sui Bu, Bu Gu Zhi, Dried Chinese Yam, Red Date and Lean Meat Soup 蛤蚧花生骨碎补补骨脂淮山红枣瘦肉汤 149 Herba Taxili, Ji Xue Teng, Red Date, Dried Tangerine Peel, Dried Honey Date and Lean Meat Soup 桑寄生鸡血红枣陈皮蜜枣瘦肉汤 150 Dried Scallop, Lotus Seed, Dried Lily Bulb, Ginkgo Nut and Lean Meat Soup 瑶柱莲子百合白果瘦肉汤 151 Morinda Root, Walnut, Chestnut, Dried Chinese Yam, Wolfberry, Dried Longan and Chicken Soup 巴戟核桃栗子淮山枸杞桂圆鸡汤 153 Salvia Root, Semen Boitae, Hoelen, Black Fungus, Lotus Seed, Dried Longan and Lean Meat Soup 丹参柏子仁茯苓木耳莲子桂圆瘦肉汤 154 Suan Zao Ren, Poria Cocos, Hoelen, Gastrodia Root, Szechuan Lovage Root and Spare Rib Soup 酸枣仁茯神茯苓天麻川芎排骨汤 155 Angelica Root Head, Dried Conch, Milkvetch Root, Red Date and Chicken Soup 当归头响螺黄耆红枣鸡汤 156 Dried Conch, Dried Longan, Wolfberry, Dried Chinese Yam and Black Bone Chicken Soup 响螺桂圆枸杞淮山乌鸡汤 158 Dried Fish Maw, Walnut, Spirit Poria, Chinese Senega Root, Dried Longan and Lean Meat Soup 花胶核桃茯神远志桂圆瘦肉汤 Chapter 4 Herbal Teas 第四章 凉茶篇 162 American Ginseng Tea with Honey 花旗参蜜茶 163 Stress Relieving Tea 清肝降压茶 164 Cold Treatment Tea 感冒茶 165 Appetising Tea 开胃茶 166 Hemp Seed Tea 火麻仁通畅茶 167 Damp-Heat Dispelling Tea 清湿热茶 169 Fat Burning and Digestive Tea 消脂消化茶 Malva Nut Honey 膨大海蜜饮 171 Sobering Tea 解酒茶 Heat Dispelling Tea 清热消暑茶 Chapter 5 Beautifying & Healthcare Soups 第五章 美颜保健 174 Chinese Motherwort, Achyranthes Root, Siberian Solomonseal, Red Date and Lean Meat Soup 益母草牛膝黄精红枣瘦肉汤 176 Salvia Root, Dang Shen, Dried Chinese Yam, Wolfberry, Dried Tangerine Peel and Black Bone Chicken Soup 丹参党参淮山枸杞陈皮乌鸡汤 177 Notoginseng, Black Fungus, Red Date and Black Bone Chicken Soup 田七木耳红枣乌鸡汤 178 Double-boiled Bird’s Nest with Apple, Green Papaya, Red Date and Rock Sugar 苹果木瓜红枣冰糖炖燕窝 180 Chinese Angelica Head, Mugwort Leaf, Ginger, Brown Sugar and Egg Sweet Soup 当归头艾叶生姜红糖鸡蛋甜汤 181 Double-boiled Donkey-Hide Gelatine with Dried Rose Bud, Red Date and Rock Sugar 玫瑰红枣冰糖炖阿胶 182 Azuki Bean, Arrowroot and Old Cucumber Soup 赤小豆葛根老黄瓜汤 184 Dried Conch, Chinese Cabbage and Dried Fig Soup 响螺白花汤 186 Apple, Pear and Dried Fig Soup 苹果雪梨花果汤 188 Burdock Root, Radish, Dried Lily Bulb and Wolfberry Soup 牛蒡萝卜百杞汤 190 Watermelon Rind, Job’s Tear and Black-Eyed Pea Soup 瓜仁薏仁眉豆汤 192 Kombu, Mung Bean and Lean Meat Soup 昆布绿豆瘦肉汤 194 Fleece Flower Root, Black Bean and Red Date Soup 首乌黑豆红枣汤 196 Fleece Flower Root, Salvia Root and Dried Longan Soup 首乌丹参桂圆汤 198 Dried Rose Bud, Red Lotus Seed and White Fungus Soup 玫瑰红莲雪耳汤 200 Old Cucumber, Job’s Tear and Mung Bean Soup 老黄瓜薏仁绿豆汤 202 Tai Zi Shen, American Ginseng and Dried Fig Soup 太子旗参花果汤 204 Lotus Root, Arrowroot and Black Bean Soup 莲藕葛根黑豆汤 206 Tomato, Onion and Celery Soup 番茄洋芹汤 208 Walnut, South Date and Chinese Mushroom Soup 核桃南枣冬菇汤 210 Sea Coconut Soup with Apple and Pear 什果海底椰润泽汤 212 Bitter Gourd, Azuki Bean and Chestnut Soup 苦瓜赤豆栗子汤 214 Pumpkin, Tomato and Job’s Tear Soup 南瓜番茄薏仁汤 216 Dried Conch, Black-Eyed Pea and Corn Silk Soup 响螺眉豆玉米须汤 218 Tai Zi Shen, Dried Chinese Yam, Sweet Almond and Red Lotus Seed Soup 太子参淮杏莲子汤 230 Salvia Root, Belvedere Fruit, Cortex Dictamni, Dried Rehmannia Root and Lean Meat Soup 丹参地肤子白癣皮生地瘦肉汤 Chapter 6 Slimming Soups 第六章 窈窕瘦身 222 Dried Scallop, Chayote and Dried Fig Soup 瑶柱佛手花果汤 224 Dried Scallop, Winter Melon and Lentil Soup瑶柱冬瓜扁豆汤 226 Dried Beancurd Skin, Peanut, Water Chestnut and Chinese Mushroom Soup 腐竹花马冬菇汤 228 Fish Maw, Chayote, Red Date, Dried Longan, Wolfberry and Bullfrog Soup 花胶佛手瓜红枣桂圆枸杞田鸡汤 229 Dried Jelly Fish, Herba Taxili, Chinese Mushroom and Chicken Soup 海蜇桑寄生冬菇鸡汤 230 Salvia Root, Belvedere Fruit, Cortex Dictamni, Dried Rehmannia Root and Lean Meat Soup 丹参地肤子白癣皮生地瘦肉汤 231 Glehnia Root, Solomonseal Rhizome, Mai Dong, Bamboo Pith, White Fungus and Chicken Soup 沙参玉竹麦冬竹笙雪耳鸡汤 232 Notoginseng, Salvia Root, Chinese Mushroom and Chicken Soup 田七丹参冬菇鸡汤 234 Winter Melon, Dried Lotus Leaf, Red Lotus Seed and Red Date Soup 冬瓜荷叶双红汤 236 Walnut, Peanut, Azuki Bean and Black-Eyed Pea Soup 核桃花生双豆汤 238 Green Papaya, Apple, White Fungus and Gordon Euryale Seed Soup 瓜果雪耳芡实汤 240 Seaweed, Celery and Carrot Soup 紫菜芹红汤 242 Winter Melon, Chinese Mushroom and Black Fungus Soup 双冬木耳汤 244 Chinese Mushroom and Dried Corn Silk Soup 冬菇玉米须汤 246 Hi-Fibre Mixed Vegetable Soup 杂菜高纤汤 248 Lotus Root, Walnut and Chestnut Soup 莲藕核桃栗子汤 250 Kelp, Seaweed and Apple Soup 海带紫菜红果汤 252 Burdock Root, Pear and White Fungus Soup 牛蒡双雪汤 254 Bitter Gourd, Winter Melon and Soybean Soup 双瓜黄豆汤 256 Green Papaya, Dried Fig and White Fungus Soup 青花果雪耳汤 258 Walnut, Chestnut and Chinese Mushroom Soup 核桃栗子冬菇汤 260 Wild Angelica, Job’s Tear and Winter Melon Soup 白芷薏仁冬瓜汤 262 Siberian Solomonseal, Hawthorn and Spare Rib Soup 黄精山楂排骨汤 264 Luffa, Dried Acetes and Lean Meat Soup 丝瓜虾皮瘦肉汤 266 Chayote, Bottle Gourd and Green Papaya Soup 三瓜窈窕汤 268 American Ginseng, Red Lotus Seed, Dried Lily Bud and Red Date Soup 洋参莲百红枣汤 270 Notoginseng, Milkvetch Root and Red Date Soup 田七黄耆红枣汤 272 Green Papaya and Hasma Soup 木瓜雪蛤汤 274 Hoelen, Glabrous Greenbrier Rhizome, Hairy Fig and Dried Honey Date Soup 双苓毛桃蜜枣汤 276 Aconite, Dried Chinese Yam, Dang Shen and Gordon Euryale Seed Soup 附子淮党芡实汤 278 Dried Lotus Leaf, Lentil and Mung Bean Soup 荷叶扁豆绿豆汤 280 American Ginseng, Glehnia Root and Milkvetch Root Soup 洋参沙参黄耆汤 282 Dang Shen, Chestnut and Red Date Soup 党参栗子红枣汤 284 Asparagus, Carrot, Radish and Chinese Mushroom Soup 芦笋萝卜冬菇汤 286 Mustard Green, Peppercorn and Pig's Stomach Soup 芥菜胡椒猪肚汤 288 Slimming Tips: Author’s Experience 瘦身诀窍: 作者的亲身体验 315 Soaking Method for Dried Fish Maw, Dried Conch and Dried Shark Bone 花胶、响螺和鲨鱼骨的浸发程序 316 Slimming Ingredients 瘦身食材表