健康彩色豆腐和蔬菜饭 ( Color tofu and rice)

材料 Ingredients：长豆(long bean)，3色灯笼椒（pepper），长黑白参米(long rice)，鲜蘑菇(fresh mushroom), 芫茜(Parsley)，橄榄油（Olive oil），有机天然酱油 （Bragg liquid Aminos)

作法：所有材料切粒，热油镬先炒蘑菇，开始有香味后加入蔬菜，然后炒至半熟就可，关火加入煮熟的米饭，加橄榄油和酱油调味，芫茜点缀加上蒸好的豆腐就可。

Cut and chopped all vegetable to small piece, cook the rice with water in another saucepan and ready to use.

Heat oil in large pan, stir the mushroom until half cook before add other vegetable to stir until half cook, remove the pan and turn off the fire. Add the rice in when the pan is still hot and add liguid aminos (soya sauce) for taste and mix well. Garnish with fresh parsley.

材料 Ingredients：白豆腐 (tofu)，长豆（long bean），红萝卜(carrot)，鲜蘑菇(fresh mushroom),芫茜，海盐 (sea salt)

作法：把蔬菜和蘑菇切成小粒，然后把豆腐压碎搅拌一起，接着放入碗里再蒸熟就可以。调味可以加海盐或者是有机酱油，撒点胡椒粉也行。

另外一个作法，可以加入蛋搅拌均匀后再煎熟也行，可是这不是健康饮食的做法。

Cut long bean and carrot into small piece, mix well with tofu and sea salt, black pepper for taste, and place it into a bowl to steam for 5 minutes.