第1章
抗衰老專家每天必吃的 長(zhǎng)壽沙拉
想要健康長(zhǎng)壽，不患認(rèn)知障礙：就要提高免疫力，遠(yuǎn)離疾病..................................................2
打造不生病的身體：攝入讓免疫細(xì)胞保持活躍的免疫維生素.............................4
長(zhǎng)壽沙拉的基礎(chǔ)食材
關(guān)鍵詞是免疫力、抗氧化和腸道環(huán)境....................................6 經(jīng)研究證明可有效預(yù)防認(rèn)知障礙 能提高免疫力的食物與烹飪技巧..........................................6
②對(duì)保持年輕、預(yù)防癌癥也有效
有較強(qiáng)抗氧化作用的食物與烹飪技巧................................10
③身心健康的基礎(chǔ)
能改善腸道環(huán)境的食物與烹飪技巧....................................14
讓沙拉瞬間美味升級(jí)的小竅門............................................18
每天吃增強(qiáng)腦力！預(yù)制長(zhǎng)壽沙拉常備菜 ...........................20
醋腌卷心菜............................................................................20
海苔卷心菜/ 小銀魚卷心菜/ 裙帶菜卷心菜/ 竹輪卷心菜........................21
甜醋腌洋蔥............................................................................22
甜醋腌洋蔥拌胡蘿卜/ 甜醋腌洋蔥京水菜沙拉/ 甜醋腌洋
蔥拌海帶/ 甜醋腌洋蔥章魚沙拉........................................23
咸鮮菌菇................................................................................24
菌菇拌納豆/ 菌菇佐白蘿卜泥/ 菌菇沙拉/ 菌菇?jīng)霭瓒垢?.................................25
簡(jiǎn)單自制！讓蔬菜更美味的長(zhǎng)壽沙拉汁............................26
洋蔥泥沙拉汁/ 黑椒法式沙拉汁/ 菌菇味噌沙拉汁/ 胡蘿
卜泥沙拉汁/ 凱撒沙拉汁/ 泡菜海苔沙拉汁/ 甜米酒沙拉
汁/ 柴漬塔塔沙拉汁
本書的使用方法....................................................................28
 
 
第2章 提高免疫力的長(zhǎng)壽沙拉 梅子風(fēng)味蓮藕涮豬肉片沙拉............................................30 青椒香腸那不勒斯風(fēng)味沙拉............................................32 昆布絲生菜金槍魚沙拉....................................................34 辣椒烤三文魚葡式風(fēng)味沙拉............................................36 小松菜青花魚罐頭沙拉....................................................37 黃瓜沙丁魚罐頭和風(fēng)沙拉................................................38 秋葵煙熏雞肉沙拉............................................................39 香菇香脆豬排沙拉............................................................40 平菇秋刀魚罐頭豆苗沙拉................................................41 滑子菇豆腐裙帶菜柚香沙拉............................................42 口蘑牛排沙拉....................................................................43 海苔牛油果蒸雞肉沙拉....................................................44 裙帶菜梗白蘿卜油豆腐沙拉............................................45 裙帶菜筍片刺身沙拉........................................................46 蓮藕羊棲菜生姜沙拉........................................................47 嫩葉菠菜核桃沙拉............................................................48 毛豆玉米豆腐沙拉............................................................49 平菇培根京水菜溫沙拉....................................................50 嫩豌豆莢扇貝沙拉佐芝士醬............................................51 小松菜蘋果沙拉................................................................52  
第3章 讓大腦與身體延緩衰老的長(zhǎng)壽沙拉 卷心菜油浸沙丁魚沙拉....................................................54 洋蔥蘿卜苗烤雞肉罐頭沙拉............................................56 西藍(lán)花鮮蝦白煮蛋沙拉....................................................58 土豆雞肉蒜香黃油風(fēng)味沙拉............................................60 洋蔥沙丁魚鄉(xiāng)土料理風(fēng)味沙拉........................................62 白蘿卜鴨兒芹青花魚罐頭沙拉........................................63 彩椒豬肉西式腌漬風(fēng)味沙拉............................................64 小番茄西葫蘆蒸蛤蜊沙拉................................................65 番茄芝士和風(fēng)卡布里沙拉................................................66 茄子三文魚西式拌生魚片................................................67 生菜拌肉絲沙拉................................................................68 彩椒凱撒沙拉....................................................................69 紫甘藍(lán)田園沙拉................................................................70 番茄蘿卜苗佐黃芥末沙拉汁............................................71 茄子火腿中式沙拉............................................................72 白蘿卜海苔小銀魚沙拉....................................................73 藍(lán)莓扇貝柱沙拉................................................................74 西柚烤牛肉沙拉................................................................75 香橙鰹魚西洋菜清香沙拉................................................76 獼猴桃雞肉佐顆粒黃芥末醬沙拉....................................77 獼猴桃香菜快手沙拉........................................................78  
第4章 改善腸道環(huán)境的長(zhǎng)壽沙拉 牛油果西洋菜牛排沙拉....................................................80 牛蒡牛肉溫沙拉................................................................82 王菜豬里脊咖喱風(fēng)味沙拉................................................84 王菜金槍魚沙拉................................................................86 牛油果鴨兒芹海苔芥辣沙拉............................................87 山藥香蔥拌金槍魚腩沙拉................................................88 牛蒡豆苗麻辣蛋黃醬沙拉................................................89 生菜黃瓜蛋黃醬金槍魚海苔卷........................................90 彩椒黃瓜拌豆渣沙拉........................................................91 豆芽泡菜納豆沙拉............................................................92 米糠腌菜切拌沙拉............................................................94 混合豆類卡蒙貝爾芝士沙拉............................................96 腌黃蘿卜土豆沙拉............................................................97 大豆章魚飯風(fēng)味沙拉........................................................98 大豆章魚黃瓜沙拉............................................................99 大豆彩椒生火腿沙拉......................................................100 大豆西藍(lán)花胡蘿卜生姜沙拉..........................................101 大麥考伯沙拉..................................................................102 大麥胡蘿卜絲咖喱風(fēng)味法式沙拉..................................103 大麥甜薯沙拉..................................................................104