🌿 秋菊嬸的農場｜Aunt Qiuju’s Farm
山蘇｜Wild Vegetable Fern (Diplazium esculentum)---
🥬 介紹 / Introduction
今天介紹的是山蘇（Diplazium esculentum），又稱野生蕨類蔬菜，是常見於熱帶及亞熱帶地區的野菜。山蘇的葉片呈羽狀分裂，嫩梢柔軟多汁，口感鮮脆帶有淡淡的青草香。
山蘇可用於炒菜、燙拌或湯品料理，尤其在東南亞及臺灣的家常料理中非常受歡迎。葉片及嫩莖皆可食用，營養價值豐富，適合日常飲食。
Wild vegetable fern (Diplazium esculentum), commonly known as wild fern, is a leafy vegetable found in tropical and subtropical regions. Its fronds are pinnately divided, tender, and juicy with a mild grassy aroma.
It can be stir-fried, blanched, or added to soups, commonly used in Southeast Asian and Taiwanese home cooking. Both the fronds and tender stems are edible and nutritious.
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🔵 西方營養學 / Western Nutritional Perspective
富含 維生素 A / Rich in vitamin A
含 維生素 C / Contains vitamin C
含 鐵 / Contains iron
含 膳食纖維 / Contains dietary fiber
低熱量 / Low in calories
山蘇提供多種維生素及礦物質，有助於日常飲食均衡與腸胃健康。
Wild vegetable fern provides vitamins and minerals, supporting balanced nutrition and digestive health.
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🍳 烹飪建議 / Cooking Tips
清炒山蘇 / Stir-fry lightly
燙拌沙拉 / Blanch for salad
加入湯品 / Add to soups
蒜炒 / Sauté with garlic
搭配豆腐 / Combine with tofu
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💡 小貼士 / Quick Tip
山蘇嫩葉口感最佳，烹調時間不宜過長，過熟會影響鮮脆口感。保存時建議冷藏並用濕紙巾包覆，可延長新鮮度。
Tender fronds are best enjoyed lightly cooked; overcooking reduces their crispness. Store in the refrigerator wrapped in a damp paper towel to maintain freshness.
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