GREEK AND MIDDLE EASTERN FOOD
希臘和中東食物
希臘和中東食物
Greek food offers many vegetarian dishes that are quite delicious and filled with protein. Vegetarian Greek food relies upon feta cheese (often taken from goat or sheep milk), hummos (garbanzo beans, lemon and garlic blended into a spread), white or lima beans (cooked with tomato sauce and served cold), baba ghanouj (eggplant, garlic, lemon and olive oil blended as a dip), and pita bread (oven baked flat bread). The many beans and pita bread creates a good whole protein which can be grounding as eating a burrito. Therefore Greek food is a good choice when ungrounded.
希臘食物提供很多素食菜品，非常美味並富含蛋白質。希臘素食依賴于羊乳酪（經常取自羊奶）、芝麻醬鷹嘴豆蓉（鷹嘴豆、檸檬和大蒜，混制成塗抹食品）、白豆或菜豆（用番茄醬煮熟的冷餐）、茄泥芝麻糊（茄子、大蒜、檸檬和橄欖油混合成一種蘸料）、皮塔餅（烤箱烤制的平面包）而產生。大量的大豆和皮塔餅能產生優質蛋白質，可以進行錨定，就像食用墨西哥玉米煎餅一樣。因此，當沒有錨定的時候，希臘食物也是很好的選擇。
While in Greece, Mila and Oa fell in love with the Greek salads, which were a combination of fresh lettuce, tomatoes, cucumbers Greek olives and large chunks of feta cheese served with a dollop of olive oil only over the top. Each chef and restaurant prepared the Greek salad slightly different, but delicious nonetheless. They also enjoyed tyropitas (spinach and feta baked in filo), dolmas (grape leaves soaked in olive oil and rolled with brown rice) along with fried eggplant and tzsleki (creamed yogurt blended with cucumbers, tomatoes and onions). All in all there was enough to choose from that they could subsist for a few weeks as vegetarians and not feel deprived. Moussaka was also often offered in vegetarian form in some restaurants (eggplant and mashed potatoes baked as a pie).
當在希臘時，Mila和Oa喜歡上了希臘沙拉，由新鮮萵苣、番茄、黃瓜、希臘橄欖、大量羊乳酪，澆上一團橄欖油攪拌而成。每個廚師、餐館準備的希臘沙拉都有稍微不同，不過都同樣美味。他們也喜歡上了tyropitas（菠菜和羊乳酪以極薄層烤制）、dolmas（葡萄葉浸在橄欖油中，並卷上米飯）及炒茄子和tzsleki（乳酪酸奶與黃瓜、番茄和洋蔥混制而成）。有足夠多的菜品選擇，可讓他們維持數週素食而不覺得缺乏。茄合在有些餐館也經常被提供為素食（茄子與搗碎的土豆烤制成餅）。
Interestingly enough, although falafels (deep fried garbanzo bean, pea and potato balls served in pita bread topped with tahini sauce or sesame butter blended with yogurt) was not a common Greek dish in Greece, although it is often found in Western based Greek restaurants. While at home in the islands, Falafels are often enjoyed by Mila and Oa, and are also a good source of vegetarian based protein.
足夠有趣的是，法拉菲勒餅（油炸的鷹嘴豆、豌豆和馬鈴薯球放在皮塔餅中，上澆芝麻醬和酸奶）卻並不是希臘的常見菜，盡管它經常在西方的希臘餐館中被發現。當在夏威夷島的家中時，Mila和Oa也經常喜愛吃沙拉三明治，它也是素食蛋白質的優質來源。
SPANISH FOODS
西班牙食物
西班牙食物
Foods from Spain are often served in what are known as tapas or small dishes that are appetizer in proportion. One can have many Tapas and consider this therefore a meal. Many tapas are made with beans or peas allowing for adequate protein from vegetarian sources. Some of Mila and Oa’s favorites include ensaladda russa (cold potato, pea, onion and carrot salad mixed with olive oil and mayonnaise), white bean salad (white beans mixed with tomatoes, onions, vinegar and olive oil), or stewed garbanzo beans (garbanzo beans mixed with tomatoes, onions, vinegar, garlic and olive oil).
西班牙食物經常被當作所知的餐前小吃（tapas）或小菜，來按比例開胃。一個人可以吃很多餐前小吃，並因此將它當成一餐。很多餐前小吃由大豆或豌豆制作，為素食提供充足蛋白質。Mila和Oa的一些最愛包括ensaladda russa（冷土豆、豌豆、洋蔥、胡蘿卜沙拉混和橄欖油與蛋黃醬而成）、白豆沙拉（白豆混合西紅柿、洋蔥、醋和橄欖油）或燜鷹嘴豆（鷹嘴豆混合番茄、洋蔥、醋、大蒜和橄欖油）。
Spanish cooking also offers egg souffle in the form of what is called tortillas not to be confused with Mexican tortillas, which is a pancake made of corn masa. Spanish tortillas are similar to frittatas with many pan-fried vegetables such as mushrooms or asparagus that are then covered with eggs and cooked slowly until firm and served hot. Delicious. There is also the infamous Paiea which is rice generally cooked with shellfish in the traditional form. One may substitute mushrooms and vegetables for the shellfish creating a form of rice stew that is hot and spicy and a traditional Spanish dish, often served in a frying pan.
西班牙烹飪也經常以玉米圓筒餅的形式提供雞蛋souffle，不過不要將它與墨西哥玉米餅混淆，後者是用玉米糊制作的薄餅。西班牙餅和菜肉餡煎蛋餅類似，用很多炒蔬菜如蘑菇、蘆筍蓋上雞蛋，慢慢煮熟，直到變硬為止，並趁熱食用。好吃極了。也有著名的希臘海鮮飯，一般是用貝殼以傳統方式煮食的米飯。人們也可以將貝殼代替成蘑菇、蔬菜，燉成一種熱辣米飯，也是一種傳統的西班牙食物，經常盛在煎鍋中提供。
SWISS OR CONTINENTAL FOODS
瑞士或歐洲食物
瑞士或歐洲食物
While in Switzerland, Mila and Oa enjoyed cheese fondue (cheese shredded and coated with corn starch and then melted to dip one’s French bread into), rachlette (baked potatoes served with a slice of melted cheese along with pickles and olives), rosti (shredded potatoes, onions and herbs pan fried in butter and sometimes topped with one fried egg) along with onion soup (fried onions, butter and beer topped with bread and cheese). Switzerland is indeed known for it’s cheese, and Oa in particular enjoyed this. From time to time they make their own Cheese Fondue at home. For those of Nordic inheritance, the desire for cheese and potatoes may be biological (or so Mila thinks in observation of Oa!)
在瑞士時，Mila和Oa喜歡溶化奶油（乳酪碎片蓋上玉米糊，溶化成蘸料，可以蘸食面包）、rachlette（烤土豆、融化的乳酪，和醋汁、橄欖葉）、rosti（土豆薄片、洋蔥、香草，用黃油煎食，有時候上面蓋一個煎雞蛋），及洋蔥湯（煎洋蔥、黃油、啤酒，上蓋面包和乳酪）。瑞士實際以乳酪而聞名，Oa尤其喜歡這個。時不時的，他們會在家裡自己做融化乳酪吃。對那些北歐血統而言，渴望乳酪和土豆可能會是生物性偏好（或Mila據自己對Oa的觀察而這麼認為！）
Vegetable fondue was also an interesting choice in which hot butter, oil and anchovy paste is heated up and fresh vegetables added and boiled until they are tender. One then picks the vegetables out with a long fondue fork when tender. Interestingly enough, the anchovy paste has no death hormone therein and can be enjoyed in Caesar salads along with vegetable fondue. Often Mila will order the vegetable fondue and Oa the cheese fondue and they will share. The vegetables allow for enough roughage to not cause constipation in such a meal, or so Mila has found.
蔬菜溶化乳酪也是有趣的選擇，其中熱黃油、油和魚醬加溫，加上新鮮蔬菜進行熬煮，直到變軟，然後你可以用長叉挑揀出蔬菜。足夠有趣的是，鳳尾魚醬沒有死亡荷爾蒙，可以在愷撒沙拉及蔬菜溶化乳酪中享用。經常的，Mila會點蔬菜溶化乳酪，而Oa會點溶化奶油，他們再彼此共享。在這樣一餐中，蔬菜會提供足夠粗纖維而不會導致便秘，或Mila是如此發現的。
WESTERN-BASED FOODS
西式食物
西式食物
Quiche, omelet’s and eggs cooked in many ways are generally found served in many western based restaurants. These are good choices for vegetarians along with the staple of a cheese sandwich. Pizza is also a good choice, and as long as the dough and cheese is fresh, can provide enough protein in any given day. Making pizza at home is one of Oa’s favorite preoccupations, as he can experiment with toppings, sauces and different types of cheese for a variety of tastes.
乳蛋餅、煎蛋卷、多種多樣的煮雞蛋，通常可以在很多西式餐館中找到。對素食者而言有很多不錯的選擇，包括一個乳酪三明治。匹薩也是個好選擇，只要面團和乳酪是新鮮的，就可以在任何一天提供充足蛋白質。在家裡制作匹薩是Oa最喜歡的愛好之一，因為他可以嘗試各種口味的澆汁、醬料和不同的乳酪。
Vegetarian choices are commonplace in many Western based regions that cater to those who are diet and health food oriented. Unfortunately the eating habits of the Hawaiians are based upon pig, fish and beef, and Mila and Oa are often hard pressed to find anything in such restaurants that is suitable to their vegetarian preferences. So this is so in the Midwestern US and parts of Europe in their experience. The solution may be to simply ask the chef to prepare a special meal that is vegetarian, or choose that which accompanies the meat entre only.
素食選擇在很多西方地區是很普遍的，以投合節食與健康飲食導向的人們。不幸的是，夏威夷人的飲食習慣是豬肉、魚肉和牛肉，Mila和Oa經常很難在這樣的餐館裡找到適合素食口味的食物。在他們的經驗中，美國中西部和歐洲部分地區也是如此。解決方法可能是告訴廚師特別準備一餐素食，或只吃肉以外的食物。
Most meat dishes come with an array of possibilities as starch (potatoes, rice, risotto, pasta or gnocchi) along with vegetables. Often Mila and Oa will simply order the potatoes, pasta, gnocchi or risotto and vegetables if nothing else is offered upon a menu for vegetarians, and have rarely if ever found that the restaurants will not comply with their request. Often Mila and Oa have found in their travels that they can always have a baked potato with sour cream along with salad if nothing else is offered.
大部分食物有可能有澱粉（土豆、米飯、調味飯、面食或湯團）及蔬菜。如果菜單上沒有什麼提供給素食者的話，Mila和Oa經常簡單點土豆、面食、湯團或調味飯及蔬菜，並很少發現餐館不能滿足這些要求。經常的，Mila和Oa在旅途中發現，如果沒有別的可供應的話，一般而言總能要到烤土豆、酸乳酪和沙拉。
FAST FOODS AND SNACKS
快餐和點心
快餐和點心
Nut and nut butters are a quick high protein snack when spread upon bread or crackers. One can also include a nice sweet jelly to counterbalance the salt within the nut butter, allowing salt and sweet (air and water) to be present as elements. Cheese and crackers along with cut up fresh veggies makes a nice quick snack that is easy to prepare. Also baked potatoes or potato wedges are also a good quick snack when hungry. There are also a variety of "trail mix" blends of all kinds with nuts and dried fruits. One has to be cognisant however if the dried fruits have been preserved with sulfur dioxide though, as sulfur dioxide is toxic to ascending forms (it "preserves" the cells, or in other terms causes them to die).
堅果和堅果黃油是一個高蛋白質的快餐小吃，當塗在面包或餅幹上時。你也可以吃上一塊美味的甜水果凍，來反平衡堅果黃油中的鹹味，讓鹹甜（氣、水元素）作為元素出現。乳酪餅幹和新鮮的蔬菜可以做一個好吃的快餐，也很容易準備。烤土豆或土豆泥，在飢餓時也是很好的點心。也有多種“幹果巧克力”混合所有堅果和幹果組成。不過你必須要了解幹果是否用二氧化硫保存，因為二氧化硫對提升身體有害（它是“保存”細胞，用其他話說就是讓細胞們死亡）。
Often Mila will bake several large potatoes storing them in the refrigerator each week. Then as a quick snack, she will cut one or two potatoes into wedges, place them in a pan, cover them in canola, olive or peanut oil, sprinkle them with garlic and herbs along with salt, and bake the wedges in the oven for 10 to 15 minutes until crispy. One can dip the wedges into sour cream or mayonnaise along with ketchup for a quick snack. This is far better than opening a bag of potato chips as there is still life force and chi left in the potatoes per earth. Mila and Oa have given up eating packaged foods like potato chips as the density outweighs the chi and calories provided, actually taking away from their ability to ascend.
Mila經常每週烤幾個大土豆，將它們貯藏在冰箱。然後作為點心，她會將土豆切成塊，放入鍋裡，澆上橄欖油或花生油，噴灑大蒜、香草、鹽，並在烤箱中烤上10－15分鐘直到烤酥。你可以將土豆塊蘸上酸乳酪或蛋黃醬及番茄醬，吃上一頓點心。這遠比打開一袋薯條要好，因為土豆還保留有生命力和chi。Mila和Oa放棄食用袋裝食品乳薯條，因為其致密已超過所提供的chi和卡路裡，實際上會消耗他們提升的能力。
RAW FOODS
生食
生食
Salads of many kinds are also generally offered in most restaurants global wide. The gift of fresh salad is the gift of life in the form of raw foods. Raw foods become increasingly easier to digest the further that one’s tract is regenerated in ascension. Raw foods provide enzymes that aid in digestion and assist in breaking down decay in ascension. However as with all things, one would advise moderation; eating only raw foods may deprive the form of other nutrients obtained through cooked meals. Therefore having some raw foods and some cooked foods each day is best for ascending initiates. Some initiates with weak digestive tracts may wish to limit raw foods to once per day only until the digestive tract is more greatly modified, particularly if ingesting such creates gas or stomach pains.
很多品種的沙拉也在全球大部分餐館中提供。新鮮沙拉的禮物是以生食形式提供生命的禮物。當在提升中你的腸道越復活，生食就越容易消化。生食提供了協助消化的生化□，並幫助分解提升中的腐化。不過總體而言，建議適度食用，因為只食用生食會剝奪其他形式的、需透過煮食得到的營養。因此，每天吃些生食，同時吃些熟食，對提升者而言是最佳的。有些消化差的提升者，可能會希望將生食限制在每天一餐，直到消化管道調整得更好為止，尤其因為消化這類食物會產生氣體或胃部疼痛。
Fruit is another favored dietary preference of Mila and Oa and is good for ascending initiates as well. Fruit thins the blood, provides digestive enzymes that help to dissolve the dead cells, decay and scar tissue in the act of transmutation in ascension, and acts as a blood cleanser. Mila and Oa have a fruit bowl several mornings per week with a varied combination of bananas, mangos, papaya and pineapple. When available in the islands, they add fresh strawberries, grapes, oranges, blueberries or raspberries. Mila will add a large scoop of fresh yogurt on the fruit, and sprinkle some coconut along with fresh hazelnuts, pine nuts, almonds, cashews or macadamia nuts on top. The coconut and nuts along with yogurt create a whole protein. Often the fruit bowl will be the only meal required until dinner when consumed at breakfast time.
水果是Mila和Oa另一種最喜愛的飲食偏好，並對提升者有益。水果會稀釋血液，提供消化□，幫助溶解死亡細胞、腐化和傷疤組織，並在提升的轉化行動中扮演血液淨化劑的角色。Mila和Oa每週有數個早上吃一碗水果，混合香蕉、芒果、木瓜和菠蘿。當島上買得到時，他們就增加新鮮的草莓、葡萄、桔子、藍莓或覆盆子。Mila會在水果上加上一大勺新鮮酸奶，撒上一些椰絲，加上新鮮的榛子、鬆仁、杏仁、腰果或澳大利亞堅果。椰絲、堅果及酸奶會產生蛋白質。經常的，當早上吃了這碗水果後，這就是他們直到晚餐前僅需的唯一一餐。
SUMMARY
小結
小結
The point of this material is to offer up suggestions to those of you moving into vegetarianism in the coming year or years, or to allow for a partially vegetarian diet to provide the majority of the protein requirements each week of ascension. For some who have relied upon fish or meat primarily as a dietary choice, making this shift may not be easy. Our point is that vegetarians have much to eat, and that one may experiment with tastes and flavors from other parts of the world in so doing. We hope you have enjoyed what we have shared. Happy eating!
本資料的要點，是給你們中那些在未來年份進入素食的人們提供建議，或來提供部分素食飲食，在提升的每週為你提供大部分所需的蛋白質。對那些主要靠魚或肉為飲食選擇的人們而言，做這個轉變並不容易。我們的觀點是，素食者有很多食物可吃，你可以從世界其他地方嘗試多種口味。我們希望你喜歡我們所分享的內容。祝進餐愉快！
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