Sachnauanduongsinhohsawa PDF

Sch Nu n
Dng Sinh Ohsawa
Thu-Ba
V VI
PUBLISHED BY
V VI
Copyright 1991, 2012
by Nguyn Th Thu-Ba & V VI
website: http://www.voviphatphap.org
All Rights Reserved
Printed in the United States of America
September 2012
Unicode version
First Edition, Set in San Jose, California
ISBN 978-1-933667-25-6
Nguyn Th Thu-Ba (1920 - 1994)
Sch Nu n Dng Sinh Ohsawa
Thu-Ba
i n C Nguyn b Trc v chu ngoi C Nguyn

b Hc, c hai u l bc s nho ca thi xa. Tt c bn
b gi b l Thu-Ba. B l ngi n b Vit Nam duy
nht i truyn b Dng Sinh bn Chu u v Chu M
t nm 1966 cho n lc b mt, nm 1995.
B sinh ti nng nm 1920. Cha m cho i hc
ch Nho cho n 12 tui, nm 1932 vo hc ti cc
trng cng cho n ht chng trnh Trung Hc
Nht Cp. Nm 1941, lp gia nh. Nm k, sinh a
con gi u lng mt cch rt kh khn. B thng k:
"Trong thi k thai nghn, ti dng ton thc n m, v
khng bit qua mt t g v lut m Dng. Khi sinh
con, do tnh trng m ca c th, ti b bng huyt
trm trng, l nguyn nhn khin sau ny, c th b
cc th bnh tt xm nhp, sng thit l kh s.."
B phi vo Saigon cha bnh.
Nm 1965, do duyn Tri, gp c n s, hai ng
b Ohsawa, hai v t ca Dng Sinh, theo li mi ca
chng b, t Nht Bn thn hnh qua cha bnh cho b.
B Lima Ohsawa dy cho b cch nu nng cc mn n
Dng Sinh t cha bnh v gi gn sc khe. B
ngy m nghin cu cun LE ZEN MACROBIOTIQUE
ca ng Ohsawa, v nh thay i cch n ung ng
theo lut m Dng, b lnh bnh, b c ti sinh.
"Sut bao nhiu nm Tri, ti b bnh tt dy v,
nh Mnh ban cho chng ti cun sch qu gi, ng
em v cho ti, v t , nh phng php n ung
thn diu y, ti trit ht bnh tt."
1966, i d Hi Ngh Dng Sinh Quc T I ti Nht
Bn, kt thn vi ng Ren Lvy, Gim c Trung Tm
Sch Nu n Dng Sinh Ohsawa | i
CUISINE ET SANT, Saint-Gaudens, v b Franoise

Rivire, Gim c Trung Tm TENRYU Ba-L (nay l
CIMO).
1968, cng chng i d Hi Ngh Dng Sinh Quc
T II ti Php.
1970, sng lp Hi Dng Sinh Vit Nam u tin
Saigon.
T nm 1970 n 1975, ln lt m ba tim - qun
n Dng Sinh Saigon, tim th ba theo li yu cu
ca chnh quyn mi.
Nm 1980, b cng chng sang Php on t vi gia
nh con gi min Pyrnes. Sau , b c cc bn
Ba L quen hi i d hai Hi Ngh Quc T Nht Bn
v Php mi ln hp tc ti cc Trung Tm ca h, v t
, dn ht thi gi v nng lc hc hi thm ni
rng kin thc v Dng Sinh pha ch cc mn n
mt cch tuyt ho hu gip b con dit tr bnh hon
sng hnh phc.
Cun sch ny vit theo kinh nghim hc hi t 25
nm nay, gm cc mn n truyn thng Vit Nam pha
ch theo qun bnh m Dng, n ngon ming m li
cn cha c bnh tt.
ii | Thu-Ba
Knh Dng Hng Hn

Song thn ti
Hai Ngi ban cho con
S Sng v gi ny
Cha M nui ti
Tin Sinh v B Lima Ohsawa
Hai V c php l lm cho con Ti Sinh
n p n Sinh Thnh
Xin mi mi Tri n
Nguyn Th Thu Ba
Sch Nu n Dng Sinh Ohsawa | iii
iv | Thu-Ba
Mc Lc
Li M u
Thut Trng Sinh ................................................................. 1
Li Ta I
Ren Lvy ............................................................................ 17
Li Ta II
Christine de Castro ............................................................... 21
Phn I
CU CHUYN TI SINH ............................................ 27
Phn II
CCH THC NU CC MN N DNG SINH ......... 45
I. GO LT
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Nu bng ni p hi ......................................................................47
Cm nu bng ni thng .............................................................48
Cm trn vi k nu ni p hi......................................................49
Cm go lt gh khoai ..................................................................50
Cm go lt nu vi hnh nc tng ..........................................50
Cm Qung ng ..........................................................................51
Cm go lt rang mui (mn ring Thu-Ba) .................................52
Bnh m cm vt (mn ring Thu-Ba) ...........................................53
Cm vt chin rn (mn ring Thu-Ba) .........................................54
Cho go lt ht sen ......................................................................54
II. NP LT
1.
Cm Np Lt (Xi) ..........................................................................56
Sch Nu n Dng Sinh Ohsawa | v
2.
3.
4.
5.
6.
7.
8.
9.
Xi u , u en, u Xanh ...................................................57

Xi V .............................................................................................57
Ru Np (Cm ru) ....................................................................59
Cm Np, Cm Dp ........................................................................59
Cm Dp Trn Vi Mch Nha: Xi V..............................................60
Bnh Dy u ...............................................................................61
Bnh t ...........................................................................................62
Bnh Tt, Bnh Chng...................................................................63
III. K
1.
2.
3.
Cho K Nu Vi u Xanh ...........................................................66

Cho K Nu Vi Tu H ...............................................................66
Cho K Nu Vi Tu H Ki (ngoi Bc gi l ph chc) .............67
IV. BP (Ng) ...................................................................... 69

V. BO BO ( d) .................................................................... 70
VI . CC TH NG CC CA NGOI QUC
1.
2.
3.
4.
5.
6.
La hc mch (Sarrasin) ................................................................71

La m (Bl) ...................................................................................72
La m nu (peautre) ...................................................................72
La i mch (Orge) ......................................................................72
La mch mu sm (Seigle) ..........................................................72
La yn mch (Avoine) ..................................................................73
VII. TU H KI (M cn)
1.
2.
Cch Lm Tu H Ki ......................................................................74
Cch Lm M Cn ...........................................................................75
VIII. CC MN N DNG VI NG CC
1.
2.
3.
4.
Bnh Xo........................................................................................78
Bnh Cun .....................................................................................79
Ch Gi...........................................................................................80
Gi Cun.........................................................................................82
vi | Thu-Ba
5.
6.
7.
8.
9.
10.
11.
12.
13.
Suchis ............................................................................................83
M Si Udon Xo ............................................................................84
M Xo Rau Qu (Lgumes) ...........................................................85
M Xo C Ci Trng (Navet) .........................................................85
M Nc .........................................................................................86
Ch Tu H Ki (Ch la chay) .......................................................86
Tu H Ki Xo Chua Ngt ..............................................................87
Sn Ram Chay .............................................................................88
M Cn Rti ....................................................................................89
IX. BNH M (Bt ni thin nhin)....................................... 90

1.
2.
Ba-t n vi bnh m ................................................................91

Bnh ba-t nng ............................................................................92
X. DA CHUA
1.
2.
3.
4.
Da mui n lin ...........................................................................94

Da ci mui lu ......................................................................95
Da mn ........................................................................................96
Mm da .......................................................................................97
XI. CANH HAY L XP (Soupe)

1.
2.
3.
4.
Canh (Xp) miso ............................................................................98

Canh rau ........................................................................................99
Canh c nu chua ........................................................................100
Canh cua nu bp non ................................................................100
XII. TM C, BIN
1.
2.
3.
4.
5.
6.
7.
8.
C hp..........................................................................................102
C kho ..........................................................................................103
Tm rim........................................................................................104
Bnh tm .....................................................................................104
Tm xo .......................................................................................105
Tm chin ln bt ........................................................................105
Ch tm........................................................................................106
Cua t l ....................................................................................107
Sch Nu n Dng Sinh Ohsawa | vii
9. Cua xo gng ...............................................................................108

10. Ch cua chay ...............................................................................109
11. Rau qu (Lgumes) ln bt chin................................................109
XIII. CC MN N LM THEO CCH NGI U

1.
2.
3.
4.
5.
6.
7.
Xp u ln (Lentilles).................................................................111
X lch u ln............................................................................111
C rt xo hnh............................................................................112
Hnh c nu tng c ...............................................................113
B ............................................................................................113
C ci nu vi tng c .............................................................114
C ci nu ph-tai .......................................................................115
XIV. MY IU CN THIT PHI BIT

TRONG CCH NU DNG SINH................................ 116
XV. RONG BIN
1.
2.
3.
4.
Kombu .........................................................................................118
Wakam .......................................................................................118
Aram, hiziki................................................................................119
Nori ..............................................................................................119
XVI. CC MN TRNG MING

1.
2.
3.
Bnh cm.....................................................................................121
To ty (Pomme) nu thch (Agar-agar) ....................................122
Bnh ng sng mt bnh c t im (mn ring Thu-Ba) .122
XVII. CC THC UNG

1.
2.
3.
4.
5.
6.
7.
Tr 3 nm ...................................................................................126
Tr xanh .......................................................................................127
Tr tim sen ...................................................................................127
Nc tr chanh mui ...................................................................127
Tr u: u vn, u , u en... .........................................128
Tr go lt rang ...........................................................................128
Tr bt sn dy (Kouzou) ............................................................128
viii | Thu-Ba
8.
Tr ngoi quc m h hay gi l "caf " ....................................129
THC N CC BUI N TRONG NGY ............................ 130
Ph Lc
MI V QU HNG
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
Bnh phng tm Sa-Giang ..........................................................137

Bnh gan nng ..........................................................................138
Bnh kp .....................................................................................138
Bnh t l gai ...............................................................................139
Ko pho......................................................................................140
Agar-agar (Thch, ng sng) .................................................141
Bnh rn (Bnh cam) .................................................................142
Xu xoa ht lu ..............................................................................143
u phng da c .........................................................................144
Bnh bao ngt ............................................................................145
H co..........................................................................................146
Bnh c ci ..................................................................................147
M si ...........................................................................................148
Ch qu ........................................................................................148
Cch lm gi ................................................................................149
Bnh men ....................................................................................150
Bnh quy gai ...............................................................................151
Bnh bo .....................................................................................152
Bnh cun bt m ........................................................................152
Bnh chui hp bt m ................................................................153
Bnh rn ......................................................................................153
Cch lm bt bnh kho do .......................................................154
mai qut ...................................................................................155
Bn riu cua ................................................................................155
Cun tu h .................................................................................156
Nc tng tamari ......................................................................157
Mm chay ....................................................................................158
Ba-t nng (Pt chaud) .............................................................158
Sch Nu n Dng Sinh Ohsawa | ix
29.
30.
31.
32.
33.
Tht quay......................................................................................159
i g ..........................................................................................160
Mng nu cua..............................................................................161
Bnh phng tm ..........................................................................161
Mm thi chay .............................................................................162
10 Cch n Theo Phng php Dng Sinh ...................... 163

Bn S Lc m Dng Thc Vt ...................................... 165
x | Thu-Ba
L i M u
Thut Trng Sinh
Trong nhng nm gn y rt nhiu sch vit v
Thut Trng Sinh dy chng ta n ung th no cho
ng qun bnh m Dng hu em li sc khe cho
con ngi hoc tr bnh du l bnh nan y, v gip
mi ngi tm c li sng khe mnh cho sut i
mnh ko di s sng m khi dng thuc men v
ngy ngy khi bn tm i tm bc s hoc tn tin mua
thuc.
Nhng sch nu trn u cp n "La
Macrobiotique" (Makro:ln, Bios:s sng) tc l Thut
Trng Sinh, cn gi l Phng php Dng Sinh.
Phng php ny c t ngn xa, nay c nh bc
hc Ohsawa (tn Nht l Nyoiti Sakurazawa) nghin
cu k cng theo chiu hng m Dng gip i, v
ng thy cng ngy con ngi cng i xa thin nhin v
ln ln b bnh hon c khi l nan y m chy theo thuc
men tin mt tt mang rt cuc li cho s mnh,
nh b tay chu cht.
Hi cn b bm sinh bc nhc, m v cc anh em
ng u b lao phi, ng cng ly bnh v cn b ung
sang d dy, m thuc men my cng khng bt. Sau
nh vo cha n ung phi php theo cc tu s m lnh
bnh. T ng hi sinh c cuc i chuyn tm
Sch Nu n Dng Sinh Ohsawa | 1
nghin cu dch l m Dng ca ngnh ng Y, sau

nghin cu thm Ty Y v hc thm ngnh sinh vt hc
ph bin cu i. Thng 2 nm 1956, ng thn hnh
qua u Chu trnh by s hc hi v l thuyt m
Dng. ng c ngi ngoi quc sng bi v ng
cha rt nhiu bnh nhn u M c kt qu tt m
khi dng thuc men.
ng cng phu nhn b Lima i khp hon cu chu
nhiu gian lao kh hnh gip i. Lima phu nhn vi
i bn tay du dng n nhp vi l thuyt ca chng
ch bin cc th ng cc v c cy thnh nhng mn n
tuyt diu cho m bnh nhn, ch trong mt thi gian
ngn cha lnh nhng bnh kinh nin lm cho ngi
ngi khm phc.
Ring ti, mt bng chng c th, c n Tri
ban cho khin trong lc tuyt vng ch cn bit ch t
thn n rc i li c dim phc c Tin sinh v phu
nhn n Vit Nam thng 5 nm 1965 theo li mi ca
chng ti cha bnh cho ti, din thuyt cho dn
chng v trit l ng v Ty phng, dy v cch nu
n qun bnh theo nguyn l m Dng, nn ti ln ln
c phc hi sc khe v ti sinh, v trong 26 nm k
tip sng mnh khe m khng h dng mt vin thuc
Ty, xa lnh lun ngng ca cc nh thng, khng cn
lui ti cc tim thuc ty v ngy ngy khi bn tm v
bnh hon lin min nh trong nhng ngy xa xa lm
cho ti d sng d cht nh nm trong a Ngc.
Trc khi gp tin sinh Ohsawa, ti b bnh hon
lin min, do nhiu nguyn do gy nn. Trc tin l b
bng huyt trm trng khi sanh a con gi u lng ti
2 | Thu-Ba
nh mt c m mi ra trng khng c kinh nghim (ti

Nng) m li khng c tip huyt v cc nh
thng ng ca vo dp Tt. Sau li lo lng au n
v cha b Vit Minh m st cng ngi ti x, nh ca b
tch thu, nn ti b bnh trm trng, b n b ung mt
ng lin min. Ti dng cc th thuc an thn, ko
di nh th gn 23 nm, ngi cm ci, tinh thn khng
hong trm trng, sut ngy gt gng, nhiu ln nh
quyn sinh. Cc bc s u cho l tm bnh, kh m
cha khi. Th m ch trong vng mt thng sau khi
Tin sinh v phu nhn n Vit Nam ti tm li c
mt tia sng ca s sng v dc tm theo di cch n
ung dng sinh cho n ngy nay ti thy nh c
sng trn Thin ng, tri li vi ngy xa...
Ti khng ngn ngi vit cun sch nh b ny theo
s thc gic ca bn b khuyn nhng ngi b bnh
trm kha c dng th ly cc mn n lm v thuc ri s
thy s thay i v c th ln tinh thn sau khi dng.
Ta sng l nh n ung, cc thc n lm ra xng ta,
tht ta, nu bit cch s dng cc thc n th c th ta s
ny n, v ta khe mnh. Sa m cho con b, l thc
n lm cho con ln ln.
Theo Tin sinh Ohsawa, nu ta n ung ng theo
qun bnh m Dng, v sng theo thin nhin, ng vi
trt t v tr, th con ngi ta khng nhng c khe
mnh v bnh tt m ln ln ta bc ti ca o.
Ngy nay v cuc sng b li cun theo vn minh
khoa hc vt cht, i xa dn thin nhin nn con ngi
eo theo li sng mi phc tp, dng ton thc n c
cht ha hc nn b au m hoc thiu sc khe.
Mun c sc khe do bn th nn dng cc thc n

khng nhim ha cht, rau c ng cc khng bn phn
ha hc, trnh ung cc thc pha ch trong k ngh,
trnh n nhng sn phm t xa n. V d mnh nn
trnh ng dng nhng thc n min nhit i trong lc
mnh min n i nh u Chu hoc M Chu v
ngc li.
Theo trit l ng th vn vt c iu hnh do
hai nguyn tnh m v Dng, nhng hai nguyn tnh y
tuy ngc nhau m li b sung cho nhau rt mt thit,
nh ngy v m, ging ci ging c, lnh v nng,
sng v ti, lng v c, nng v nh, v...v...
m c tng trng bng du hiu, tnh cht n li
tm, bnh trng, gin ra, phn tn, ny n... Ni ti m
l ta cm thy lnh lo, ti tm (nh ta hay gi l Ci
m), v hnh thc th n vn thng ln, cao vi nh
hnh ch nht dng ng, v v th ngt ngo, v cht th
ci g c nc (nh cc th da, c chua), mm do,
v...v...
Ngc li Dng tng trng bng du hiu, c tnh
cht hng tm, chm chp, thu hp, kt t, thp ln
nh hnh ch nht nm ngang, nng m, nh b, mn
ng, kh khan, cng rn, mu vng, ti, v...v...
Trn y ch ni i khi. Mun hiu bit m Dng
th xin c cc sch ca ng Ohsawa hoc ca ng
nh Michio Kushi, Franoise Rivire, cho thu trit, v
k vo y s rt di dng v ngoi phm vi cun sch
nh b ny.
Mun hiu s qua tnh cht m Dng ca thc vt,
ta ly mt v d : ta ly mt t lm bin gii.
4 | Thu-Ba
Trn mt t l li tm, di mt t l hng tm.

C cy no mc thng trn mt t (hu ht) l c m
tnh, tri li nu mc thng xung di mt t l c
Dng tnh (nh c rt, b cng anh, c sen...).
Trn mt t m bnh ra c chiu tr xung l Dng
(b ), di mt t m bnh ra l m (u phng, cc
th khoai nh khoai ty, khoai lang, khoai m, khoai
s...). C chua (tomate) tuy l (mu Dng), nhng
c nhiu nc nn n l m. Ma tuy mc thng ln trn
mt t nhng cha nhiu nc ngt nn n l m.
Nhng tnh cht m Dng c th bin ci nu ta
bit cch ch bin. V d c pho l rt m (nh hu ht
cc loi c khc) m mun bin tnh cht m ca n
thnh Dng th em p mui (Dng ha) cho lu
thnh c mui n va ngon va b. Tm rt Dng
nhng em nu canh vi rau (m) hoc xo vi hnh
(m) n s va ngon va qun bnh.
Ohsawa cho chng ta bit l trong c th chng ta h
thng thn kinh dinh dng c nhim v iu ha s
chuyn vn cc tng ph, cc khu knh ca mch mu
nh cc dy thn kinh i n cc c tuyn y.
Dy thn kinh gm c hai h thng: trc giao cm v
i giao cm. Dy thn kinh trc giao cm c nng tnh
lm cho gin ra, cn dy thn kinh i giao cm c nng
tnh lm cho co rt li. Hai h thng thn kinh y iu
ha b tc cho nhau, nhng khi bn ny ln p bn kia
th s vic c th lm cho c th mt thng bng,
bnh tt do m c th pht sinh. Vy ta phi t hi v
sao c s mt qun bnh y? Chc ai cng c th suy ra
l ti cc thc phm ta dng hoc qu m hoc qu
Dng. Vy khi n ta phi la chn nhng thc n qun

bnh thit lp li s iu ha cho c th phc hi
sc khe mau chng.
ng Ohsawa nghin cu rt k cng cch n ung
trnh cho c th ta b mt qun bnh: nn trnh
nhng thc n c nhiu m tnh do k ngh pha ch nh
ng trng, cc thc c nhum thuc hoc ng hp
nhp cng t xa n, ngi bnh nn trnh n tri cy
c nhiu m tnh nh chui, xoi, thm, mt, cam, nho,
cn to ty1 (pommes), du ty2 (fraises), mng ct3
(mangoustan)... th tng i c nhiu Dng tnh hn
nn ta c th dng, nhng ng nn n nhiu qu, nht
l khi ta b bnh, nn trnh n tri cy trong lc ang
cha bnh cho qun bnh m Dng mau c hi
phc. Sau khi lnh bnh cng khng nn dng thng
ngy trong mt thi gian.
Thc phm ta dng trong mt ba n thng gm
c:
a. 60% ng cc (crales biologiques), loi nguyn
cht (cn cm) ;
b. 20% rau c (lgumes) thin nhin khng bn cht
ha hc ;
c. 10% cc th u (lgumineuses),
d. 5% rong bin4 (algues) nh ph-tai (kombu), nori,
wakam (c bn cc tim dng sinh hoc tim
Tu),
1
To ty: Apple.
Du ty: Strawberry.
3
Mng ct: Mangosteen.
4
Rong bin: Seaweed.
2
6 | Thu-Ba
e. 5% cc th xp.
Cn gia v th ta c : nc tng tamari, tng c
(miso), mui (nn mua cc tim dng sinh) v du
tho mc, tt nht l du m, du -liu (presse
froid). Ta c th nu nng kiu mi ngi theo tp
qun ca x mnh.
B quyt lm cho mau chng bnh phc khi au m
l khi n phi nhai mi bng cm t nht l 50 ln, cn
khi bnh nng th t 100 ln tr ln cho thc n bin
thnh th lng ri hy nut. (n thc ung v ung thc
n). Nh vy d dy c ngh ngi v thc n c
tiu ha phn no trong ming, mn n thnh cht b
vo thng trong mu lun. Theo ng Ohsawa th mi
ngy mu ta c thay i 1/10, sau 10 ngy th hon
ton thnh mu mi, mu c b sa thi theo cc cht
c.
Sau khi nghin cu nguyn l m Dng trong
khoa sinh vt hc, sinh l ha hc, v tinh ty ca ngnh
y hc Trung Hoa, Nht Bn, v Ty y, kinh nghim
cho ng Ohsawa lp ra 10 cch n ung c th em li
sc khe cho chng ta.
Cch n ung t s 4-7 l cch n ung ca ngi n
cc loi, cn cch n ung t s 1-3 l cch n thng
ngy cho ngi khng bnh tt hoc b bnh nh.
Nhng ngi b bnh nan y ngt ngho m nh
thng b tay, thit tng nn n theo s 6 v s 7
mt thi gian t 10 ngy, na thng s thy cng hiu, c
s bin chuyn trong c th, nhng phi hon ton b
ht thuc men, trnh n cc th rau c tri ma bn
phn ha hc, hp, v cc th c, trng, tri cy,

v...v...
V gia v nn dng mui bin thin nhin, nc
tng tamari hoc tng c (miso) c bn cc tim
dinh dng.
V thc ung th nn trnh c-ph (trong cc tim
dng sinh c bn th c-ph ng cc, gi l yannoh
pha ung cng ngon lm), cc th tr nhum mu hoc
p ha cht, ch nn dng tr thin nhin nh tr Hu,
tr 3 nm.
C th n theo trong ba cm mt qu mn mui
(umebosi), rong bin, v nht l, nh ni trn kia,
nhai thc n tht k, mt bng cm t 50 ln ti thiu
n 100 hoc 200 ln cng tt. Nhai nh th, ngoi s
li ch l gip cho d dy lm vic nhiu, ta hc c
s bn ch, du hin.
Trc khi n ta nn tri n Tri t sinh ra cc
thc n v cm n bn tay nhng ngi nng dn ra
sc cy cy trng trt cung cp thc n cho ta.
Vit cun sch nh ny l ti mun cng hin cc
bn mt phng php qu d dng gin d gip ti
sng khe mnh 25 nm nay, m cng nh c duyn
lnh nn mi c gp Tin sinh Ohsawa v b Lima
phu nhn khng n h t Nht Bn sang Vit Nam
ging dy cho nhm Dng Sinh Vit Nam hiu bit v
dinh dng thin nhin theo trt t v tr.
Ngy nay n li nhng ngy bnh hon nm rn sit
trn ging, m chong mt nhn trn nh thao thc
khng tm c gic ng, mt my hc hc bc nhc,
thn th cm ci, tinh thn phn tn, i ng ng
8 | Thu-Ba
nghing, xy xm mt my... M nh th ko di trn 20

nm, tht nh mt cn c mng.
Sau khi sinh a con gi u lng, b bng huyt
trm trng m khng c tip huyt, v thm vo
thn kinh b khng hong sau khi c tin cha b Vit
Minh bt em i u mt tch, ti b bnh trm trng.
Cc bn c trong hon cnh mi thu r bnh tnh ca
ti v ti sao ti phi vit cun sch ny. i vi ti ngy
, cc th thuc ty thuc ta u v cng hiu.
Bnh mt ng kinh nin lm t lit c b phn
tiu ha, suy nhc thn kinh. C i khi qu mt mi,
ti nh dng thuc c quyn sinh, nhng s ti
cha dt n trn, ti cn phi ng ht vai tr Tri ban
cho sinh sng trn i.
Sau 25 nm rt kinh nghim trong dinh dng trc
l lo cho bn thn khe mnh, sau l gip cho
nhng ngi bnh chung quanh mnh, ti cn phi vit
ni ln lng tri n su xa i vi Tin sinh Ohsawa v
b Lima phu nhn, hai v lm cho ti ti sinh.
Sau phn m u, ti s trnh by nhng mn n
pha ch da theo nguyn l m Dng m khng i xa l
li c truyn Vit Nam. V ti nhn xt ngi u M rt
a chung mn n Vit Nam m h cho l l ming v d
tiu, cn ngi mnh li khng mun b mn n qu
hng d phi xa x t nhiu nm. Ai i qua cc tim
thc phm Vit Nam m y ry cc tnh ln ti cc
nc u M m khng ngng li nhn cc mn ch gi,
bnh cun, bnh t, bnh chng, bnh tt, bnh b
tm... Cn nhiu gia nh Vit Nam, h vn khng
qun kho c t thm rau rm vi tm, kho g vi gng,
nhng mi v qu hng m b m chng ta nu

nng cho ta t tm b.
Sch dng sinh (macrobiotique) ca ngi u chu
v M chu vit rt nhiu, c bn khp ni. Cch nu
nng ca h cng ng qun bnh m Dng, v cc
mn n ca h cng rt ngon. Ti mong cun sch nh
b ny cng gip c cc bn nu nng cc thc
n rt ngon v b dng m khng i xa li nu nng
c truyn, cc thc n ng qun bnh s em li sc
kho cho cc bn.
Trong phng php dng sinh, ng cc l thc n
chnh, m Vit Nam ta ch c go, k, bp, np, cn
u M th h c nhiu th hn: ngoi go bp h cn c
la m5 (bl), cc loi la mch6, hc mch7 (sarrasin),
yn mch8 (avoine), la mch en9 (seigle), i mch10
(orge), la m nu11 (peautre), v...v...
By gi ta nh c x ngi th nn dng cc
thc phm ca h, nn trnh cc thc phm nhp cng
t xa n. u cng c cc loi cy c trng trong x,
nh bu, b, rau qu (lgumes). V go th c trng
Camargue, ti min Nam nc Php.
Trong phng php dng sinh, thc n nn trnh
nht l ng trng, m chng ta li l dn ho ngt,
ch bnh lin min. Thay v dng ng, ta c th ly
5
La m: Wheat.
La mch: Barley.
7
Hc mch: Buckwheat.
8
Yn mch: Oat.
9
La mch en: Rye.
10
i mch: Barley.
11
La m nu: Spelt.
6
10 | Thu-Ba
mch nha th vo, v n l ng lm bng ng cc,

hoc dng tri cy kh, nh nho kh.
Nhng th ngoi quc cha lm c nh bnh
trng, bn tu chng hn, th ta nh phi mua cc
tim Tu hoc Vit Nam. Mui nn mua cc tim thc
phm dng sinh. Nc tng (tamari) v tng ht,
tng c (miso), nu khng t lm c th cng phi
mua , v cc ni pha ch, (Nht Bn, B...) c s
kim sot ca nh chc trch dinh dng. Nc mm
nguyn cht nh ngy xa by gi khng cn mua u
ra, v nay ch cn ton th nc mm pha ch c thm
ha cht nn khng ng dinh dng.
Cm Vit Nam c mi v chua cay mn ng.
Chua th c th dng chanh thay v dm, cay dng gng,
nn trnh t, tiu, ti (ti c th dng hnh th vo.)
Ti sng n nhiu hi ming, cc ph n khng nn
dng v mt m nhn kiu dim khi ci duyn dng m
ming hi mi ti th lm cho gim bt s ngng m
ca phi nam. Tiu t cay nng hi gan, lm kh tiu
kh ng. Dng gng va m li va thm. ng n mn
qu m hi thn v thn l ch cht trong b my tun
hon ca c th. Mui nm vo cc th rau qu
(lgumes) va nu chn lm cho v mn n ngt ngo
thm cn nm tng th t ngon bng.
Khi lm mn n, ngi nu n mun mn n tr
bnh c hiu qu th phi c tinh thn phc v, vui v
hin ha y lng v tha, th in lnh ca bn tay mnh
cng gp mt phn quan trng vo trong cng cuc cha
bnh cho ngi bnh. Ngi nu n nn c tinh thn
nh ngi m sc thuc cho con vy.
Ti thch nu n lm, khi gp ai ti mi n l ti

ngh lm sao cho h vui thch, nn mn n ti nu mc
du rt n s gin d m n vo h cng c khen ngon,
v sau khng thy kh chu bng, m tinh thn li
sng khoi.
Mn n theo ti phi trnh by rt ngon mc. ng
Ohsawa khi dy ti nu n thng bo ti: "Peignez sur
vos aliments." (b hy trang tr cc mn n nh v mt
bc tranh). Trong rau c c cc th mu sc gip ta
t im mn n hp dn lm ai cng thm n, khi n
ngm vo thy khoi khu thm ngon v sau ba n
nghe trong ngi nh nhng khe khon, i ng khng
bit mt, ng ngon gic.
y l ba b quyt nu n ca ngi theo thut php
dng sinh. c mong cc qun n dng sinh u c
tinh thn trch nhim nh k trn th ni chnh l
nhng dng ng cho thc khch.
Ti xin nhc thm, khi n theo s 7, ch gm c ng
cc v t mui m, (cn v, rang thm, trn vi mui gi
nhuyn, t l trung bnh 1 phn mui 10 n 12 phn
m), nhai k, ung nc tr nng, hi xa ba n. Mi
ngy ung chng ba cc nc (khi kht mi ung). n
ung nh th chng khc no ung mn thn dc cha
bnh tt nhanh chng nht, k c bnh nan y. (Xem
cun sch tr danh ca Bc s M J.B.Anthony
Sattilaro nhan : Rappel la Vie: Une gurison du
Cancer, xut bn ti Php, 1983, Calmann Lvy). n
ung theo s 5, s 6, bnh tt cng c th lnh trong
vng vi ba thng.
12 | Thu-Ba
Theo kinh nghim cho ti bit (trn kia c ni

n ri, y xin nhc li v b tc thm) th mt ba
n tiu chun gm c:
a. 60% ng cc,
b. 20% rau qu (lgumes), va nu chn hoc va
trng12 s, rau xanh nh x lch, rau dn13
(pinard), x lch xon (cresson), ci b xanh,
v...v...
c. 10% rau u (lgumineuses), u n 14 (pois
chiche), u lng15 (lentille), u , u en...
d. 5% rong bin (hoc nng hoc nu mm)
e. 5% xp.
C th n thm cc th da mui (pickles).
l ba n cho nhng ngi n chay trng, cn
nhng ngi "n mn16" c th dng mi tun 1 ln hoc
2 ln c, tm ti, s hn, cc th tht ca cc loi ng
vt.
Khi c khch, mun i ng nhng ngi khng
quen n dng sinh th ta c th dng g vt nui theo
thin nhin ngoi tri. Trong mt ba cm nh th ta c
th dng 1/8 tht c.
Cn trng ming th dng tri cy hin c trong x
nh to ty (pommes), du ty (fraises), tri cy kh
nh nho kh, ht d, ng sng (agar-agar). Nhng
12
Trng: Nhng vo nc si.

Rau dn: Spinach.
14
u n : garbanzo, chick pea.
15
u lng: Lentil.
16
n mn: Ngi ta thng ni n mn nhng chnh ra l n mng (tc l
n mng sng ca cc loi ng vt) phn bit vi n chay hay n lt
(tc l n cc loi thc vt.)
13
ngi bnh nng tuyt i nn trnh dng tri cy (cht

m cn tr s phc hi qun bnh).
C ngi ph bnh n dng sinh s thiu cht m,
thiu sinh t B12 ly trong tht. Tru b n ton c m
sao n mnh khe to bo th. Nhng cht m cng c
trong tu h, tu h ki, m cn, tng ht lm bng u
nnh, temp, natto (bt c), miso (tng c), nc
tng tamari hay cc th rau u (lgumineuses).
Trong phn sau l nhng mn n17 (recettes) ti pha
ch theo c truyn Vit Nam c tnh cch dinh dng
gip cc bn dng trong ba n cho ngon lnh m khng
thy thiu thn mi v qu hng.
17
Cng thc nu mn n : Recipe.
14 | Thu-Ba
Li Ta I
Ren Lvy
Gim c Trung tm Cuisine et Sant
Pont de Valentine
31800 Saint Gaudens
Cun sch ny s gip chng ta phc hi v mi mi
gi c s tr trung.
Vi i a thn nhy ma t ni ny n cho kia,
b Thu-Ba minh ha mt cch tuyt trn s linh hot
do dai m b ha hn em li cho mi chng ta.
Chng ta hy i theo ngi hng dn... Cch nu
nng ca b cho ta thy ci cht ca thc vt no cng
s bin thnh mt ci g tuyt p di bn tay ca
ngi mn yu n. Mi thc vt chng nhng d bin
ch, m n cn c kh nng phc hi c sc khe cho
chng ta.
Tht vy, cho n nay chng ta cha h bit mt t g
v s qun bnh m Dng ca v tr, do chng ta
ang c mi b suy nhc, v c th chng ta khng
chng th chy chc chn s b tn li. y th m b
Thu-Ba thc hnh c tnh ng nht y trong s
nu nng ca b. Xin a t b Thu-Ba.
Gi y ta thot khi s cu thc ca protein, ht
b m du nng n hnh h, khng cn b v ngt ca
cht ng tri buc, khng cn kht nc lin min...
ng chn ch na, ta hy mau mau cu thnh ci

bng phong ph v mu sc, v cc v, v cc mi thm
ngt.
Cng vi b Thu-Ba, chng ta hy tin xa hn na,
chng ta hy tin vo lnh vc sng to mn n, l s
tip ni t nhin cng trnh tuyt diu ca Tri t.
Chng ta hy lu ! y, trong cng rau tm
thng nht cng n tng mt ci g lng ly phi thng,
mt ci ht tong teo nht cng s bin thnh mt tr em
xinh xn vui v, m chnh chng ta l k to ra s bin
ng y.
Tnh t nhin, c tng tng, s phi hp hai tnh
cht i lp y, ng thi th lng, gin d ha, i thm
him trong lnh vc xa l ca ngh thut snh n, vi s
tng tng v ci p, ci ngon, ci tt lnh, l li
nhn nh qua ngh thut nu n tuyt vi ca b ThuBa.
Tht ra, b Thu-Ba khng khc no mt b Tin
truyn t cho ta cch nu nng b mt ca t tin
mnh li, b truyn cho ta lng mn yu ngh nu
nng, ng thi b cng truyn cho ta tnh thng ca
mt cnh gii y tnh huynh .
Ti xin ni thm rng b Thu-Ba v Hanh, c lang
qun m cng l mt trit gia v ngi snh iu nh
ti, lm khi tht i ti, v khi gn gi hai ngi, ti
cm thy s quan h dng di ca h vi b Lima v ng
Georges Ohsawa, hai nhn vt "dng ha" h bng
cch du dt h vo con ng Dng Sinh.
Trong lc cng tin bc vi hai ngi, ti c trm
mnh trong mt ln nh sng tt lnh, ti xin chc cc
18 | Thu-Ba
bn cng c dim phc thm nhun nh ti khi c

cun sch ny, m b Thu-Ba vit ra vi mt tm hn
an nhin trong nhng s thch thc gp phi trn bc
ng lu vong, v b bin cnh lu vong thnh
cnh Thin ng.
Li Ta II
Christine de Castro
Gio s Anh vn ti UNESCO
Thu-Ba thn mn,
y l bc th cht cho bn, nhng c l l bc th
quan trng hn ht. Ti mun cm n bn, ngi bn
mun thu. Ti ni mun thu, v ngy 1 thng 11 Hanh
gi bo cho ti bit tin bun. Tin y lm cho chng ti
xc ng v cng. Bn dng mnh. sinh lc trn y
trong c th mnh khnh yu t ca bn, nhng n do
dai v linh hot lm sao! Th m ch trong khonh khc,
s sng b ngng bt nh ngn nn vt tt trc cn
gi.
Nhng ti vn cm nhn nng lc ca bn, s cm
nhn y vn ti din mi khi ti nu mt mn n theo
cch bn ch dn trong sch. Bn vn hin din trong
mn qu qu bu li cho chng ti, trit l ca bn
vn vng vng bn tai chng ti, v kh lc ca bn trn
y trong s nu nng ca bn.
Ti cn nh khi ti p chuyn tu i Tc t Ba-L
v Genve, th ly cun sch nh b ca bn c mu
truyn Ti Sinh. Sng hm sau ti c li cho gia nh
nghe lc n im tm. i khi ti b cm xc qu i
khin c ti nh b ci g lm nghn li, v mt ti trn
l lm nha c ch. S xc cm thc gic ti bin th

hi bn cun sch c ai dch sang Anh vn cha, v
ti mun mi ngi c cu chuyn ca bn, h
khm ph ra mn chu bu dng sinh ny.
Bn i, bn c bit l mn n ca bn ngon qu sc
tng tng, v ti ht sc ngc nhin nhn thy cch
nu nng dng sinh li c th "y vui ti v tinh t
n th!"
Bn hi m rt sm, ni rng nhng li l ti dng
m t cun sch lm bn rt cm kch. Bc th bn
li l ngt ngo, khim nhng chng t con ngi ca
bn ng nh ti mng tng. Bn cho php ti phin
dch cun sch, tht l mt c quyn ln lao bn ban
cho ti! Tnh bn m gia i ta bt ngun t ,
mc du ba nm sau ti mi tht s c gp bn.
Ti phi xin bn th li cho v s phin dch ko di
qu lu. Trong lc ang dch, v gic ti b cc cch thc
pha ch mn n kch thch khin ti phi ri b vic
dch thut chy xung bp th nu mn n ti ang
hc cch lm!
Mi n khi ti gp bn, v gia nh chng ti n 5
ngi nn khng mun phin bn phi tip rc cho t
tc ti nh nn chng ti n dng lu mt ni cm
tri trong mt khung cnh nn th cch nh bn 2 km,
v gi in thoi bo cho bn bit. Tc th bn mi
chng ti n chi, bn mun tht i chng ti. Ba
cm ti qu sc ngon lnh. Sng hm sau, khi chng ti
va thc dy trong cnh p thn qu ca Saint-Girons,
a chu trai 11 tui ca chng ti nm ly tay ti v
ni: "C xem ai n ka!" Qu vy, chnh l Hanh, vi
22 | Thu-Ba
hnh dng mnh d ang nhanh nhn leo ln sn i,

tay xch mt ci gi. Hm qua, chng ti c ni vi bn
l ngy hm sau chng ti s i ving my ci hang ng
gn y, v bn nu cho 5 chng ti c mt ba n
tuyt vi bt ng! Nhng tic thay, ngy k , chng ti
phi i v Genve. Bn li i cng Hanh n chc
chng ti thng l bnh an, v li tng chng ti mt gi
n dng sinh t chng n sut ngy trn ng v!
Trong khi vit my dng ny, ti cm thy mnh c
bn phn phi truyn t nng lc ca bn cho i
chng, ti hi vng l ti s t c nguyn vng y bng
cch phin dch cun sch ca bn. Ti chc nhng
ngi khc cng s thu nhn c nng lc v sinh kh
ca bn trong lc p dng cch thc nu nng cc mn
n ca bn, v s hng c sc khe v hnh phc
di do nh chnh ti vy.
Ti s bt chc bn kt thc bc th ny nh bn
kt thc bi Ti Sinh ca bn bng Thnh Ng:
AUM, VN VT THI BNH !
Sergy, ngy 8 thng chn 1995

Hanh thn mn,
Cui cng y l li ta cun sch di hnh thc
mt bc th gi cho Thu-Ba (ti sao mt bn cho
bn v thu n vo da di nhan AUM.WP). Xin
cu chc cho bn ngh lc hon thnh cun sch
cho Thu-Ba.
Christine Yara Roberto
Con gi ti, Yara, chc rng bi th sau y ca
Henri de Rgnier s din t ng mu mc con ngi
ca Thu-Ba cho mi ngi bit. Ti dch ra Anh vn
nh sau:
I have nothing but three golden leaves and a stick of
beech
I have nothing but a trace of soil under my feet
And the night perfume in my hair
And the reflexion of the sea in my eyes.
For I have walked along forest paths, and the sea-shore.
I cut off the stick of beech
And, from sleeping autumn, gathered
A bouquet of three golden leaves.
Ti khng c g ngoi ba chic l vng v mt cnh si
Ti khng c g ngoi mt cht t dnh di gt chn
V hng thm ca m ta ra thm vo mi tc
Cng nh ca b c phn chiu trong i mt.
24 | Thu-Ba
V ti do chi ven khp cc li i trong rmg xanh

v b bin.
Ti ct cnh si rng
V, ca ma thu ang ngi ng, ti trm hi
Mt cm ba l vng.
Phn I
CU CHUYN TI SINH
28 | Thu-Ba
Sau nhng bui hc tp nu n dng sinh theo li

thun ty Vit Nam rt c cc hc vin ngi u
hng ng, h yu cu ti vit mt cun sch nu n.
Do , cun sch y c ra i u nm 1991 di
nhan :
La Cuisine Macrobiotique Exotique
de Thu-Ba
Nhng cha yn u, cc bn ngi Vit cng hm
m dng sinh khng t m li khng c th gi nghin
cu hc hi, trong nhm c c M Kim, mt c bn
tr thm nhun tinh thn o Gia-n-i (Montral)
thc gic ti vit gp cun sch y cng hin cc
bn no mun tm mt li dinh dng gip c th
c khe mnh m tin mau trn ng o.
Ti rt vui mng c c c hi ni ln lng tri n
su xa i vi Tin sinh Ohsawa cng phu nhn b Lima
d b cng qua Vit Nam theo li mi ca chng ti
truyn b thuyt Trng Sinh v gip ti c sng li
thm gn 26 nm, sng mnh khe m khng cn n
thuc men, ch t mnh ch bin ly mn n cho ng
qun bnh m Dng n ung trnh khi bnh tt. V
th, ti khng ngn ngi vit cun sch ny, mong cc
bn hng ng tm cho mnh mt cuc sng an nhn
khe mnh v sc khe l ngun hnh phc cao p v
gi nht cho mi ngi.
Nm nay ti ngoi 70 m vn cn sc ng
dy hc tr nu nng hng gi, lm cng vic ni tr
hng ngy, i du lch x ny qua x khc, ngi vit sch
ngy m, m khng h bit mt. c phi chng nh

n ung ng theo thuyt trng sinh km theo Thin v
Yoga gip ti khng?
Nu khng au m lin min, b nh thng ph thi
th ti u bit c thuyt trng sinh. Ti phi ly ti
lm mt bng chng c th trnh by vi cc bn hu
cc bn khi nghi ng khi c cc sch ca Tin sinh
Ohsawa.
K ra nh mt gic m. Cch y 27 nm, ngi vit
cun sch ny tng nhiu ln gn t xa tri, v
bnh hon lin min trong 23 nm tri sau khi lp gia
nh m khng c thuc no cha ht c. Ngi thiu
ph tui 23 l tui y th mng v sc khe mn mn
nh bng hoa ti thm ua hng sc lung linh trc
gi. Th m mt cn bo t ph phng lm hoa rng
t ti! l hnh nh ti sau khi sinh a con gi u
lng b bng huyt trm trng m khng c iu kin
c tip huyt, khin ti b hn m na gi ng h.
Tip theo tinh thn li b khng hong trong trn gic
1940-1945 v thn sinh ti b Vit Minh bt em i mt
tch (sau b gic m st vi ngi ti x).
Th cht suy nhc, tinh thn khng hong, ti b
x xung vc su ca th bnh tt m bnh nng
nht l bnh mt ng lin min. Nh th sut 23 nm
tri, khng n khng ng, nhiu ln chn nn ti mun
quyn sinh r sch n i. Cc bn mt ng mt m
thy kh chu mt mi, hung h nu bnh hon nh ti
m ko di 23 nm, chy thuc thy m vn v
hiu qu, cc bn s hnh dung c nhng g xy ra
trong tnh trng ym th nh ti. My ln lm
30 | Thu-Ba
"lectrochoc" trong nh thng, gia nh u tht vng

tng cuc i ti s b cm t trong nh thng in.
May thay ti c ngi chng qu nhn o ht
lng sn sc ti v trai gii cu nguyn cho ti. Ch
sng vi tnh thng y v nhn a con th, ti ch cn
bit cu nguyn mong ch mt ngy no c gp n s.
Th Tri khng ph ngi c thnh tm. Nm 1965,
ngha l 23 nm sau, khi nhn duyn, nh mt cun
sch m chng ti c c nh mt ngi bn thn
(trong khi ngh h v Hu vn an cha m), i ti bng
nhin thay chiu i hng. l cun "Tn Dng
Sinh" (bn dch Vit vn cun Le Zen Macrobiotique
ca ng Ohsawa vit ra, do Anh Minh thc hnh). Cui
sch c li nhn nh ca ng Ohsawa, nu ai cn gp
ng, ng s sn sng n ni chuyn. Chng ti mo
mui bin th yu cu ng b Ohsawa n Vit Nam
thuyt ging v cch tr bnh bng thc n, thuyt ging
v nguyn l m Dng v gip thnh lp Hi Dng
Sinh Vit Nam.
Cun sch ch v cch n ung theo dng sinh
tr bnh, du l nan y. C phi chng l ngu nhin
hay l c s sp t ca Tri cu ti? Ti vn t hi
nh th t kt lun l ti sinh ra tr n cho i,
kip xa ti c cc bn gip nhiu, kip ny ti
phi n b, tr n bng cch b au, b bnh m thuc
thang khng tr c, nh ngi ch dn cch n ung
m khe mnh li lm bng chng c th cho s
huyn diu ca thuyt trng sinh. Nay ti em k li
cho cc bn no b bnh hon lin min v au kh nh
ti xin ng qu tht vng m t hy hoi thn mnh
trong lc b khng hong v tinh thn, v bnh qu th

c thuc tin.
Vit n y, ti hi tng li nhng ngy nm than
khc v nhng cn au lm nhc au mnh my, tay
chn t mi r ri, bng qun tng hi, ngp th, li
kh ng, ung thuc vo th dn ra ht, ngi xung th
xy xm mt my, ng ln th t xung... Thy chng o
no, con th ng ngc, hnh phc gia nh tan r trong
bng ti rng rn ca a ngc trn gian. Tht l nh
mt cn c mng. Nhng s ti cha dt, vn cn phi
sng tr nghip, ung cc th thuc Ty, thuc
Tu cho cn ht ti tin. Cc lng y u chu u
hng, cho l tm bnh khng thuc no cha ni v
khng mun cha na, du ti c mun tip tc theo h
th cng chng cn tin. Tnh trng bi t nh th ko
di hng chc nm cho n ngy ti c dim phc gp
phng php trng sinh, ch trong vng mt thng cuc
i ti bng nhin thay i hn t th cht n tinh
thn. Ti c mong cc ngi b bnh nan y, b nh
thng ph thi, tuyt vng, hy can m c
nhng dng ch ny m p dng kin tr phng
php, n go lt mui m mt thi gian th xem
nhng li ti ni c ngoa khng?
Theo nguyn l m Dng, ci g c b mt t c b
tri, ngi cng au nhiu c hi vng s lnh hn, ngi
kh s c sung sng, ngi giu s khng giu mi...
(nu khng lm phc). Ti tin nh th, nh c ban
ngy th cng c ban m vy. 27 nm nay ti sng mt
cuc i mi, khng cn lo u v vt cht v bnh hon,
mi ngy mi thy mi thm (nht tn nht nht tn),
32 | Thu-Ba
tinh thn sng khoi lng y t bi bc i, i th ra

bn, c phi l Thin ng m ti ang sng y
khng? Tin sinh qu vng 26 nm tri m ti vn
khng qun n Ngi. Ngi s sng mi trong tm
khm ti nh mt ngn n ri sng cho ti i gia bng
m. c nhng li vng ngc trong sch Ngi v sau
ny ca Ngi l ng Michio Kushi, hin cm u
phong tro Dng Sinh th gii, ti mi nhn thy l
trong sut i mnh, ti li lm rt nhiu trong cch
n ung. Ngy cn vi cha m, ti n ung qu ,
no tht th, no c m, n tng cc m, c th g ngon
th c nhm mt n cho bng thch, nh ta thng ni,
"n ti ht sen", cn khi n th v lia v la khng nhai,
ly nc cam, nc ma thay tr, ung dm cho khi
mp (lc y l tng ca ngi con gi Vit l lm sao
cho c "mnh hc xng mai), cam xoi th n tng
k, bnh ko th n h rm, ch ngch no trong phng
cng c s-c-la, ko ngoi quc. Ch l mn n m,
khng c ba no thiu, ma nng th n ton thc p
nc , n khi c bu th mi ngy n mt b ma. n
ton thc nhiu m tnh nh vy nn khi sinh mi b
bng huyt, cn dm th rt hi cho d dy. Tht th qu
dng, ngt qu m, s qu y lm cho c th
ti suy yu sn sng m ca cho by qu bnh hon xm
nhp. Ti ngu xun c tng l i mnh c n cho bng
thch, l b bnh th c thuc lo g, m c tin th
thiu chi thy thuc, ng ny tr khng bt th i ng
khc, hi u m lo. Cho n ni c tnh cc ng lng y
u bit mt, rt cuc ng no cng chy... c c lun.
Thm ch ung thuc Bc, mi t rt t tin, ch ung
vi ba hm khng thy hiu qu l ti vt i... Nh th

th c tin rng bc b cng khng th tn ti c. n
khi cn ti, v phng cu cha, ch cn nc nm ch
thn cht n rc i th ng Tri ng li cho gp n
s...
Nh mt con kn lt xc, ti sng li mt cuc i
mi, y thi v. Cuc sng ca ti lc ny c ngha hn
xa, ti khng cn sng ring cho ti na m sng cho
i. Trc mt ti, chung quanh ti, ton mt mu sc
ti p ph ln tt c nhng g en ti. Ti thy yu i
li, v hng hi lm vic, d l mt vic khng tn tui,
mt vic tm thng. Ti p dng phng php dng
sinh mt cch thch th, ti khng cn thch sng
trong nh na, c ci g ang i ti u y, m ng
th, ch sau mt nm thi, cn nh nh b ca ti v
mnh vn qu tr thnh mt Thin ng. Ti bt
u tp tnh cha bnh cho con, cho chng, cho ngi
lm, cho lng ging. Bnh g ti cng bt u tr bng s
7, m tht l phi thng. Ci s 7 trong sch ca Tin
sinh Ohsawa u cha c cc th bnh: nhc u
thng hoc l kinh nin, au bng, mt ng, mt mi...
Trong lng, h t tn ti l "B lang go lt".
Sau , nm 1966, ri nm 1968 ti c giy mi
qua d hai Hi Ngh Quc T Dng Sinh ng Kinh,
Nht Bn, v Php. Trong my thng tri, ti c
trng xa, thy l, tr no ti m rng, mt ti c t
ln nhng hnh nh cha tng thy, tai ti c nghe
nhng li ging dy ca Ohsawa phu nhn, b Lima (v
Ohsawa Tin sinh mt u nm 1966), v tay ti
34 | Thu-Ba
c ch bin nhng mn n huyn diu b Lima ch

dy vi m bn b t bn phng tri t li.
Khi v Si Gn, nm 1970, ti mnh dn bc vo
i dng sinh. Vi mt kin thc t i thu lm c
trong hai cuc Hi Ngh, Nht Bn v Php, ti m
mt tim dng sinh nh ti ng Nguyn thin Thut,
Saigon. Trc ca tim c treo mt tm bng : THC
PHM DNG SINH.
Lc , ti khng c mt ng xu dnh ti, nhng
ng Tri dun di lm sao c ngi bn lm ngh sa xe
hi mn cn ph y lm vn phng nhn n khch
hng mun cha xe ti nh chuyn v hng chnh nh ti
trng coi, ti tha dp m lun "ca tim" ca ti nn ti
khi phi tr tin mn nh. mt bn cn ph lo to
y, ti t mt ci t gng nh ng s si vi ba mn
gi giy bng: go lt, mui m ti pha ch, tr 3 nm,
bt sn cm, u huyt... do mt ngi bn dng sinh
cung cp. Trn tng treo mt tm bng c hnh Tin
sinh Ohsawa km theo nhng hnh khc ca hai i Hi
Dng Sinh Nht Bn v Php lm bng chng c
th cho phong tro dng sinh ngoi quc v cng l
mt bng cp chng thc cho vic m qun dng sinh.
Trong sut ba thng tri, ngy i ti v (hi ti
Bnh Li, cch xa Si Gn 7 km), khng mt ai thm
n ci tim lo to kia, thm ch chng c ly mt
bng ngi b cng dng chn nhn ci bng Ohsawa
ca ti. Nhng ti vn khng thi ch. Ti vn tin tng,
ti vn hi vng mt ngy no...
Qu vy, c mt hm, hai cu hc sinh nh b u
tin bc vo ngng ca, vo tim t m tm hiu v
nhng thc ti trnh by trong t knh khng c g gi l

hp dn c, c bn y ngoi ch, m li nhiu hn, p
hn. Bn tnh t m ca hai cu b kch thch lng nhit
thnh ca ti, khin ti vui v tip n v cng l mt
vinh hnh cho ti, v t by lu nay khng ai thm
n ci tim nh b ca ti. Ti n cn tip hai cu b,
hi u ti tr li , nhng li c tun ra nh nc
l trn, v 3 thng nay, ti cha c m ming ni
vi ai na li.
-Ti sao li n go lt? Hnh bc chp vi ai Nht
m ng th? Ti sao bc li bn ring go m y?
Ngoi ch thiu g!...
Ti em sch ra trnh by hai cu b thy s khc
bit gia ca hng ti v ngoi ch.
-Bn go lt m phi c sch v? i chao! Th g
m l vy?
Hai cu nghe ti trnh by cun "Le Zen
Macrobiotique" -Tn Dng Sinh-, ni s qua v trit l
ca Tin sinh Ohsawa, s tr bnh m ch cn n ung
ng php, khi cn thuc men...
-Ch, sao m hp dn ti tnh, sao m c v hoang
ng nh vy?
Sau cng, nh mun th ti, mt cu ni:
-Chu c bnh nhc u kinh nin, bc cha c
khng?
Ti chn li:
-Bc bit ti sao chu nhc u. C phi chu
thch ung nhiu nc ma khng?
Cp mt cu long lanh:
-, ti sao bc bit c?
36 | Thu-Ba
Ti tr li ngay :
- Bc bit ti sao chu au.
Cu chuyn xoay qua kha cnh khc. Trc cn ng
vc, sau i ra khm phc ngng m.
-Vy bc bn cho chu cc thc n cn thit i.
Ti gi ghm cc thc n theo s 7, ch cch s
dng.
m y ti ra v, lng trn y hi vng. Cch mt
ngy sau, cu b li n sm, ngi trc ca tim. Ti
mng r cho, nhng cu b c v bun ru, ni:
-n hai ba ri m khng thy bt chi ht.
Ti vut u cu, an i:
-C phi thuc tin u? n thm t ngy na i ri
xem.
Cu vng vng b v. Sng , m ca hng, u c
ti hi hoang mang, khng l Ohsawa Tin sinh ni sai,
hoc l thc n ca ti phm cht xu? Ch cn bit ngi
m thm cu nguyn Ohsawa, v nhng li cu nguyn
c eo ui ti sut my ngy lin... Nhng trong thm
tm ti, hnh nh c mt mnh lc g bo ti phi tin
tng ni Ngi...
3 hm sau, ti va n ca hng th thy cu b
ng ch sn , mt my ti ri, ci u cho ti,
khng i ti hi han g b b ln ;
-Bc i, chu ht nhc u ri, 3 ngy nay, chu
n trng khng ung nc ma na, m c mt iu
l nht l ng dy chu thy khe ch khng kh chu
v phi trn trc trn ging na nh mi hm. Bc
bn thm cho chu go lt v m i. Thng bn chu
n cng mun n na , n cng hay nhc u...
Chao i, ni mng ca ti khng th t ni, ti cung

qut gi go, ong m...Ti ni chuyn huyn thuyn, coi
cu b nh mt v cu tinh, em li cho ti nim tin,
tin tng vo s ng n ca phng php dng sinh
ca Ohsawa xng ln. Nh hai cu b m ln ln
c Si Gn bit tn ti, cng vic ti lm. Hai cu b l
hai ci loa v hnh lm qung co cho ti trng
hc, cho sinh vin, cng chc v mi gii trong thnh
ph. T v sau, tim nh b ca ti khng ch cho
khch ngi, cc thc n, nht l go m khng bn,
v ng bn dng sinh ca ti cung cp khng kp.
Nhng by gi trong xm c ngi c ti cha lnh
bnh sn sng ong go lt khng bn ha cht cho ti
bn, ri m, ri tng... C ngi qu ln cha lnh
bnh lin v trng la, lm tng cho ti, v v tng ti
lm ch bn trong mt tun l ht.
Tim ti bt u thnh vng, ti phi mn thm
ngi lm. Mt ngy n, c mt cu sinh vin (ti cn
nh tn cu l Nguyn) thn ch ca ti nh ti tr bnh
d dy cho thn sinh cu. Ti cho n s 7 vi tun, ng
c kh hn, thi khng dng thuc na. Cu c cm
tnh, thy ti ci ph cht chi, nng nc, kh th, cu
nn n ng gi th no m vi ngy sau cu n mi ti
n ph cu , cho thu r, cho ti hai tng trong ta
nh nm tng ca ng c ng Trng minh Ging.
Nh vy ti m thm qun n lun. Khch hng ti by
gi ton l sinh vin, nht l ca trng thuc. Sng gia
m tr, tinh thn ti tr thm ln, ngi ti vui ti hn
ln. Ti hng hi lm vic ngy m khng bit mt. By
38 | Thu-Ba
gi ti phi mn thm 4 c thiu n gip ti trong

cng vic pha ch thc phm.
Vit n y, nhm mt n li qung i qua, ho
hng trong cng vic bo ch vt liu dng sinh, gip
b con bt bnh, gip ti sng vui v phn khi trong
tnh thng bo bc ca bn tr, tht nh mt gic
chim bao.
Ti khng lu mt ch, ht ph ny ti dn qua
ph khc, nhm bnh trng dng sinh khp ni. Lc
y ti c tin ca nhiu nh ho tm gip , v ti c
tnh thng bo bc ca nhm sinh vin. Ti mun g
c ny.
Ti ng rt t, v ... khng c th gi ng khc vi
ngy xa, lc by gi ti d th gi m li b bnh mt
ng.
Ti say sa vi vic lm, ngy no cng c bnh
nhn n nh ti cha, m cng nh vy ti hc hi
thm c nhiu iu v trt t v tr v qun bnh m
Dng.
V d, c mt hm, ti ang ni chuyn vi mt b
khch th mt cu b xng xc xng vo ming qut to:
"B kia, thi dp tim i, b m ti gn cht c ri y.
B cho n go lt mui m th no m by gi cha m
ti khng ca quy c na..." Ti hong ln, trong
lc b khch ang bt bnh trc s xc xc hn lo
ca cu b, nhng ti lanh tr trn tnh c ngay, n
tn bo cu b: "Ch c sao u cu, bc lm vi
mn n, cu em v cho hai c dng s khe li ngay".
Ti lin vo bp, mt lt sau tr ra a cho cu b gi
n. Cu b cm ly ra v mt cch min cng,
khng dm ni thm iu g trc v bt bnh ca b

khch. Nhng ti vn lo ngi, bn chn trong d mc
du vn tin tng hiu qu ca phng php dng
sinh.
Chiu ngy hm sau, cu b tr li. Ti nhn cu, hi
hi hp, th l qu, cu b chp tay x ti, tha: "Tha
bc, xin bc tha li cho chu. Hm qua, chu tht l v
l. Ch bit bc nu mn g m cha m chu n vo
mt chp sau khe li lin, gi bit i v bo chu
n mua na..." Ti hiu v t trch mnh v cho h
n s 7 qu lu, v ngi bnh lnh ri th cn phi i
thc n, cho h n cc mn n b dng, v s 7 ch
tr bnh, bnh lnh th phi ngng ngay s 7, nu
khng m c cho bnh nhn tip tc n s 7 th s kit
sc. l mt bi hc qu gi cho ti, ng ko di s 7
qu hn nh ca n.
Ti ln ln rt kinh nghim qua cc s tip xc vi
khch hng, ti cn hc thm c nhiu cch tr bnh
thn qu ch dng ton c cy v nh y hc c truyn
ca ngi xa li.
Sau chuyn cu b ny, ti li cn c thm mt
bi hc ch ng na nh n m ti hc c tnh d
dt cn thn. S vic xy ra vo ngy sinh nht ca Tin
sinh Ohsawa (18-10). Ti t chc mt ba tic linh nh
ti qun n. Quan khch c n hn 100 ngi, trong
m c mt sinh vin mt my xanh xao n d. V ng
qu ti khng lu n cu ta. Ba cm hm y tuy l
ton chay nhng ti nu nng rt k v trnh by cc
mn n rt ngon mc cc mu sc v nh n li
dn ca Tin sinh "Peignez sur vos plats" (hy t im
40 | Thu-Ba
cc mn n), v vy khch p mt m n vo rt
khoi khu. Cu sinh vin n chiu c n tt c cc
mn n, khi v nh b bnh m qua i ngay trong m
y.
Hai ngy sau, ti b mi ra Hi ng Y T, h gn
cho ti ti st nhn. B Y T lc y vn theo di hnh vi
ca ti, v h gn cho nhm dng sinh chng ti l mt
"secte", mt mn phi ca m lang bm, m h vn tm
c hi trit h, khng cho t do bnh trng, cc
bn cng hiu v sao.
H buc ti ti lm cho cu sinh vin thit mng
v cc thc n ti nu, phi a t thi i khm nghim.
Nu ng nh vy th tim ti s b ng ca v ti phi
vo t. Khng ai cn tn nhim phong tro dng sinh
na ! Tri i! Tht l mt tin st nh. Ti ngt xu ngay
gia m sinh vin theo ng h ti. Khng c lut s bo
cha, ti ch cn ch ngy vo khm.
Bng nhin, ca phng Hi ng bt m, mt ngi
n ng ht h, ht hi chy vo a cho ng Gim c
Hi ng mt bc th. H vi m ra xem. Th ra l
bc th ca cu sinh vin li m ngi em th n
l anh rut ca cu. Trong th trnh by rng y tuyt
thc 21 ngy, lm y theo cch thc ch v trong cun
sch "Tuyt Thc i V u" ca Thi khc L, mt
ngi bn thn ca chng ti. n ngy 21 th y n
tim ti, thy thc n ngon qu c xng vo n ung no
n. V nh m y b bi thc m cht. May sao y cn
sng sut li vi hng trc khi qua i ni rng y
cht khng phi v cc thc n ca ti m v y qu tham
n, xin ng buc ti cho ai ht. ng Gim c xu mt,
buc lng phi th ti, v nhng li buc ti trc

trong khonh khc i ra li t li ca Hi ng. Nh
trong gic chim bao ti tnh li trong vng tay ca m
bn tr, ting reo h ca h si m tm hn ti.
K ra v, ti lm n cn thn hn, ht cn bng
bt si ni. Ai n nh ti tr bnh phi k khai bnh tt
r rng, ti ch nhn gip nhng bnh nhn no b nh
thng ph thi, hoc nhng ngi khng cn tin vo
thuc men. Ngoi ra thn nhn phi lm t cam oan l
nu c mnh h no h s khng kin tng vu khng cho
dng sinh. T , cc sinh vin v ti, bc chu li
cng khn kht thm hn, nht l cc sinh vin trng
thuc th ng h ti ht mnh v h ct ngha thm cho
ti v y l Ty phng, cn cc sinh vin con cc ng
lang ta th dy ti v m Dng ng hnh... Ti cng d
dt hn trong mi vic, t cch ch bin thc phm cho
n cch sn sc cho bnh nhn. T , ai ai cng c
cm tnh vi go lt, thn ch ti mi ngy mt ng
thm.
Ngy 30-4-1975 th Cng Sn chim Si Gn. Su
thng sau, Chnh quyn Cng Sn mi nhm ti, trong
c ng Nguyn vn Su, Ch Ln, l mt i thn
ch v n nhn ca chng ti, m mt qun n dng
sinh ti La Tour d'Ivoire ng Trn hng o, Si
Gn, v h nhn thy cch n ung theo dng sinh c
th cha c bnh tt cho dn chng trong lc thuc
men bt u khan him v s nhp cng hng ha thuc
men b ngng t ngy h chim Si Gn.
Ba cm khnh thnh c hn my trm quan khch
n d, trong c cc nhn vin trong y Ban Nhn
42 | Thu-Ba
Dn thnh ph v mt cc gii. Tt c thc khch

u tm tc khen ngi cc mn n (ton chay) mi v l
ming.
Tim n t chc nh mt phng mch ca bc s.
Khi "bnh nhn" (khch hng) vo th i ngang qua "bc
s" (bc s thc th ca chng ti.) Bc s "khm bnh"
ri cho "toa thuc" (thc n, t s 1 n s 7 ty theo
tnh trng ca ngi bnh. Nu khng c bnh g th
thi, mun n g ty .) Ngi bnh cm toa n "caisse"
tr tin, ri n "tim thuc" (nh bp) mua thuc (ly
thc n), ri kim mt ch yn tnh ngi n.
Trong na nm tri, khch ra vo tp np, ng
nht l m cn b v cc binh s, my ngi ny phn
nhiu v thiu n (malnutrition) m b bnh. Mi ba n
trung bnh c n 70, 80 thc khch. Nhng i vi
chnh quyn Cng Sn lc by gi th s nhm hp ng
c khng do h ch ta l mt iu ti k tri vi
ng li ca ng Cng Sn, nn cui thng th su,
ly c l tim n khng c li, h ra lnh ng ca tim.
Nhng no ti chu b tay ngi khng! V Bnh Li,
ti sng vi vn cau ao c, s hot ng ca ti thu hp
li, ch nhn gip cho mt vi bnh nhn ti nh,
trong m c hai c thiu n b au thn kinh, trong lc
sn sc cho h, ti b h hnh hung my ln. (y ti
ch tm lc v giai on sinh sng hot ng ca ti
Bnh Li, c nhiu chuyn khng ni y, nh s vic
nh ti b bt nm x lim bn thng, trong Tp Hi K
s ni r hn). Ti gan qu, hng say gip i m qun
c tnh mng mnh. Hai c y nh n theo s 7 m du
bt li, bt nng ny, nhng trong lc ang cha bnh
cha lnh hn th chng ti c cp giy thng hnh

sang Php on t vi gia nh con gi ti. Ti nh
phi cho h v, nhng dn cha m h phi tip tc cho
h n theo s 7 cho n ngy lnh hn, sau phi i
thc n hng ngy cho b dng hn.
Ngy 3 thng 4 nm 1980, v chng ti t gi qu
nh, tm hn hoang mang na vui na bun, vui v sp
c on t cng con chu ngoi quc, bun v t
nay phi xa cch qu hng m trong y nhm bn tr
tng cng ti c bit bao nhiu k nim vui bun.
Ni chung th d qu hng hay x ngi, ti
cng t tm cho mnh mt li sng lnh mnh y hot
ng, c ch cho mnh, lun lun c khe mnh, v c
ch cho ngi, gip h tm li ci vui khe mnh m
mn v minh lm cho bnh hon che lp.
44 | Thu-Ba
Phn II
CCH THC NU
CC MN N DNG SINH
46 | Thu-Ba
I. GO LT
Cm go lt
Cm go lt v ng cc nu khc hn nu cm
thng, n lu chn hn cho nn phi nu lu hn
cho mm d n v ngon ming.
1. Nu bng ni p hi (cocotte minute) (cm
chng)
Vt liu:
1 chn go lt.
1,5 chn nc.
1 t mui (hoc 1 mung xp nc tng tamari).
Cch lm
vo ni p hi mt chn bng snh ln (hay bng
men). nc vo ni, pha ngoi chn, cao n 1/3
ming chn. go vo (ngm trc 1 gi), 1,5 chn
nc v mui (hoc 1 mung xp nc tng) vo trong
chn snh.
Vn np ni tht cht, bc ln bp nu si 10
pht, ri h la riu riu nu tip 50 pht. Sau , tt
la ni trn bp cho kh lu cho ngui. Khi khng
cn nghe hi x ra na l cm chn nh.
Nu nh th cm va mm va khng b sm chy,
ni d ra, khi ngm, khi co chi.
Nhng c ng ngi th ta nh phi b go ngay

vo ni nu trc tip. Nu cm b chy th ly ci thau
hoc ci da ln nc lnh vo ri ni ang nng
vo ngm nm mi pht th chy trc ra ngay.
2. Cm nu bng ni thng (bng gang, bng t,
bng snh hoc trng men)
Vt liu:
1 chn go lt (vo v ngm trc 4 gi hoc mt
m).
3 chn nc.
1 t mui (hoc mung xp nc tng).
Cch nu:
go, nc, mui hoc nc tng vo trong ni.
Bc ln bp un si 10 pht ri h la rt nh, ly 1
ci khn vi dy nhng nc vt kh, y ni ri y
np li. Tip tc nu 50 pht ri ly tm ngn la
(diffuseur) k di ni vy 10 pht. Cm s chn
mm, ngon thm. Nu nu bng than ci th cm ngon
hn. Ni trn tro nng nh nh qu mnh cm s
rt bi bo.
Cm c th gh u , u xanh, u en, phn
lng 10%. u nn ngm trc mt m, em nu
ring trc, b mt ming ph-tai (kombu) di chng 10
cm hoc vi l tre lm cho u mm, xong ri vo
go nu chung.
48 | Thu-Ba
3. Cm trn vi k nu ni p hi
Vt liu:
1 chn go lt vo ngm 1 gi.
1 chn k vo (khi ngm).
2,5 chn nc.
1 xu mui.
Cch nu
go, k vo ni, cho nc vo. Chng cch thy
nh nu cm go lt. Nu si 10 pht ri h la riu riu
nu thm 45 pht. i 10 pht cho ngui ri hy m
np.
Cm ny n vi mui m, nhai rt k tr b bnh.
Ngi b bnh snh rut no hi n vi ba ngy l ht lin.
Cch lm mui m
M cn v, ra sch, i ct cho k.
Bc cho ln bp, ch cho nng, ri m v rang,
cm a chao qua chao li lun tay cho khi b chy.
Khi m ht n lch tch l chn thm dn. C th
rang trn mui nh rang go lt (xem Go lt rang
mui).
Trn mui bt vi m, phn lng trung bnh l 1
m 12 mui, vo ci gi cho nt by. B vo h y
kn. C th t 1 tun n 10 ngy. Mi chn cm n
vi 1 mung c-ph m. (Phn lng m mui c th
thay i ty theo mi ngi, nhng nu trn qu nhiu
mui, v d 1 mung c-ph mui 7 mung c-ph m,
hoc 6 mung c-ph, m s qu mn, n khng

ngon.)
4. Cm go lt gh khoai
nh qu ta, ngi dn ngho thng n cm gh vi
khoai lang hoc sn hoc u, n rt ngon, va l ming
va i ba, nhng khi mnh b bnh th nn trnh
n khoai v n nhiu m tnh.
Vt liu:
1 chn go lt vo ngm mt m.
1/3 chn khoai lang kh (xt bng ngn tay t).
1 xu mui.
3 chn nc.
Cch nu:
B go, khoai, nc v ni. Nu si 10 pht, nm
mui.
Ly ci khn vi nhng nc vt ro y kn ni. H
la nh, ly tm v st (diffuseur) di ni, nu tip
50 pht ri tt la, 10 pht sau hy m.
Cm nu nh vy va ngt va bi, n vi c kho
kh.
5. Cm go lt nu vi hnh nc tng
Vt liu:
50 | Thu-Ba
Cm nu chn ri.
1 cng ti ty18 (poireau) xt nh.
1 mung c-ph nc tng tamari.
Cch nu:
Ly cho, thoa du m bc ln bp, b ti ty hoc
hnh vo xo cho thm, cho cm (nu chn ri, va
ngui) vo trn u, thm nc tng xo li 5 pht
cho hi kh.
Cm ny c th n khng, khng cn n m rt
ngon cho nhng ngi va lnh bnh n li ba.
6. Cm Qung ng
Vt liu:
2 chn cm nu ri.
c c rt.
1 c hnh nh.
1 tai nm ng c ngm ri.
1 ming ph-tai nh nu chn.
1 ming tu h ki nh hoc m cn.
Vi mung xp u Ha Lan19 ht xanh (petit pois).
Ng.
Cch nu:
Cc th rau u (lgumes) ra sch xt ht lu. Ly
cho gang, thoa du m, bc ln bp cho hnh vo xo
18
19
Ti ty: Leek.
u Ha Lan: Pea.
thm. Sau cng cho cc th rau qu (lgumes) xt,

nm mui va n, trn cm vo, xo 5 pht. Cho cht
nc tng cho ngon. Ta c th cho thm t tm kh,
hoc mt ci trng trng mng xt nh.
Mc ra da n nng, b ng cho thm. Nm hng c
tnh cch lm h st v tr cholestrol. Nhng ngi n
chay nn n mt tai nm hng th tht.
7. Cm go lt rang mui (mn ring Thu-Ba)
Mn ny c th th cho n n chung vi cm.
Khi ta dng s 7. n cm vi mui m thm cm rang v
nhai tht l rn v ngon, cc bn c th dng xem. B
Lima khi n Si Gn cng vi ng Ohsawa, n th
khng ngt li khen, v b cha tng c n mt mn
l ming nh vy. B xin "recette" v Nht dy li cho
cc mn .
Vt liu:
1 chn go lt ngm 3 gi.
1 chn nc.
1 chn mui bt.
Cch lm:
Nu cm trong ni gang, cho si 15 pht, h la
nh. y np li la riu riu gi.
Khi cm chn kh khan, em ra ln sng tre hoc
li km cho i hi nng, ly a nh cm ri ra tng
52 | Thu-Ba
ht. em ra nng phi vi ba ngy, hoc trn li st

cho vo l si cho cm tht kh. Ht cm phi ri ra.
Ly cho gang, mui cho y lng cho, ch cho tht
nng. Khi , b mt nhm cm kh v, i nm ba
giy cho cm nng ln, ly ci tha g ln bt u, quy
u, ht cm trong mui phng ln, n lch tch, bin
qua mu trng rt p, ng qu vng n s ng v
kht.
Ly ci ry st trn da, cm cho cm mui
vo ci ry, ri cho li lin trn bp, v a ci ry
ry ngay trn cho, mui lt xung cho, cn cm trong
ry ta vo mt ci hp nha trn (loi ng tofu).
By gi, ht mt nm cm kh b vo cho ( lm
m th hai).
Trong lc ch cho mui nng li, ta rc mt t nc
tng ln trn cm trong hp nha, ri cm hp xoay
trn cho nc tng thm vo cm, ri cm vo
mt ci hp nha khc. l xong mt m.
Mn cm rang ny rt tt n gim20 cho nhng
ngi hay a n vt mun gy m i. Cm rang ny nh
ni trn, c th trn vi cm lm n, n rt ngon.
8. Bnh m cm vt (mn ring Thu-Ba)
y l mn cm nm mo cau nh qu ta. y
khng c mo cau th ta ly khn vi dy nhng nc vt
ro th mo cau.
20
n gim: n thm vo, n vt.
Cm lt nu va chn, cn nng hi, ra khn,

nhi mnh, vt thnh bnh m. bnh cm trn tht
mt ch c gi cho ngui. C th n ngay sau gi,
ct lt va va lm sandwich vi m cn, rau qu
(lgumes), hoc chm mui m. Nu i chi piquenique21 hoc i xa, c th em theo n, gi tng lt cm
trong giy bng hay aluminium, va tin va v sinh,
cm ny c th n cha bnh.
9. Cm vt chin rn (mn ring Thu-Ba)
Khi bnh cm ngui, ta ct ra tng lt mng 3
li. Sp cm trn sng, phi nng hoc trn my
si vi ngy. Khi cm tht kh, em chin trong du
m tht nng, ta s c nhng lt cm rn ngon hn
khoai ty chin22 (frites). Cm ny dng i khch ung
bia, hoc n vi xp miso rt ngon ming.
10. Cho go lt ht sen
Vt liu:
1 chn go lt.
10 chn nc.
chn ht sen.
1 qu xu mui.
21
22
Pique-nique: Cuc i chi v n ngoi tri, picnic.

Khoai ty chin: French fries.
54 | Thu-Ba
Cch nu:
Vo go sch, b ht sen ngm 3 gi v ly tim
ra. Bc sch v, cho nc vo, un si 10 pht, la
riu riu 1 gi. Khi cho ln23 l c, cho t mui. Cho
ny c th nu vi u , u en, u xanh. Nu cho
khng cho cc th trn kia c th dng cho ngi bnh
km n, tinh thn mt mi, v cho tr em va mi thi
b. n 1 ngy cho nh th l thy khe, bit i ngay.
23
Ln: Sn st.
II. NP LT
1. Cm Np Lt (Xi)
Ngi Vit chng ta ai cng thch n xi. M xi nu
bng np lt hoc gi s s th va ngon ming va b.
Np rt tt cho bnh bao t. Xi np n v nhai k th
tiu ngay, nu cha tiu kp th cng t hi bng cm
(go) khng tiu lm chua d dy v lm snh bng.
Vt liu:
1 chn np lt ngm mt m.
1 chn nc.
1 xu mui.
Cch nu:
3 th vo i24 bng pyrex t vo ni p hi, ch
nc bn ngoi i n 2/3 chn ri chng cch thy
nh nu cm (xem cch nu cm go lt). Nu si
10 pht ri h la ly v st k di ni la riu riu 50
pht. i 15 pht hy m np.
Xi n vi mui m rang. y cng gi l n theo s
7.
24
i: Bt nh.
56 | Thu-Ba
2. Xi u , u en, u Xanh
Vt liu:
1 chn np lt ngm mt m.
1 chn nc.
1/6 u nu vi mt ming ph-tai 15 pht cho mau
mm. (Ph-tai c nhiu khong cht. Trc khi
nu, ng ra, ch phi sch bi, ri ngm vo
nc, ly nc ngm ph-tai m nu, cn nc
ngm u th b i.)
Xi u v u en rt tt cho nhng ai b au
thn. n mi ngy mt chn xi u l nh ung mt
thang thuc b.
Cch nu:
Cng y nh ni trn. Cc bn nu xi bui ti,
mai sng n lt lng i lm khi au lng.
u xanh c tnh cch hn, n khng tt bng u
. Mun th u xanh cho c mu vng p, ta thay
bng u ch (pois chiche).
u ch ngm, nu vi ph-tai, ri em nu ra xay
nhuyn cho vo np nu, rt b v ngon, v trong u
ch c nhiu cht m thay th tht. Nc ngm u th
i, cho nc khc ri cho ph-tai vo nu cho mau
mm.
3. Xi V
Vt liu:
1 chn np lt ngm.
1/3 chn u ch nu chn v xay hoc gi ri.
1 chn nc.
1 xu mui.
1 c hnh hng xt nh.
1 mung c-ph du m.
Cch nu:
1. Nu chn nc cho si, vt np b v, un si 5
pht. Xong, np v ci ni hng25 (couscous sier), cho
du v xo hnh trn u v mui vo. y np kn,
hng26 40 pht. Sau , m np, ry thm t nc trn
np ri nu thm 20 pht. Khi np mm, ra ci r,
trn u v ri cho np ri ra. Xi v ny n vi mui
m hoc tm rim rt ngon.
2. Vt np ro, b v xoong nc cho si vi do,
ri cho np v ni hng xi, du v trn u vi
mui, du kh hnh. Sau cng trn u. em hng
40 pht. M np ra rc thm t nc trn cho mau
chn u. Nu thm 20 pht. Khi xi chn u, ra
khay, ly a trn v lm cho ri ra. Th gi l xi v, v
ngy xa cc c ly np ra v v trn tay cho ri ht nn
gi l xi v.
Xi v n vi ch bt sn dy (kouzou) th tuyt ho
(bt sn dy c tnh cch tr cc bnh rut rt thn
tnh). Ni l ch m khng dng ng, dng mch nha
th ng, cng ngon khng thua g ng. ng nn n
ngt qu.
25
26
Ni hng: Ch to.
Hng: bng ch.
58 | Thu-Ba
4. Ru Np (Cm ru)
Vt liu:
1 k np ngm.
3 vin men (c bn trong cc tim thc phm Vit
Nam.)
Cch nu:
Ly 1 lng nc ngang vi np un si, cho np v
luc 5 pht. vo ni hng nh trn, thnh thong rc
cht nc trn np cho mau mm, ri y np ngay. Khi
xi chn mm, ra r ngui.
Nn dng ci r l nh, hoc ci ry bng plastic
(m, nha), ci r ln trn ci vm27 bng snh c
np. Khi xi va ngui, ry men ln xi (men gi nh)
trn u. Ly ming vi ph ln y kn, ci vm
ch c hi m u 25-30. th 3 ngy. Nu tri
nng bc th ngy th hai phi xem nc c mi men
ru khng, nu c th m np xem cm ru n
c cha. Nu cha th i thm vi ngy.
Ru np lm nh th l c nc ru trong vm
dng nh sak, rt ngt nu men tt.
5. Cm Np, Cm Dp
Cm Np
27
Vm: Lin bng s c np dng ng cm.
Cm np mu xanh l cy, rt thm v ngt du. C

th trn vi da v mui m. Ai Si Gn m khng n
im tm mn qu y vi bnh trng phng. B con cn
nh khng?
Cm Dp Trn Vi Mch Nha
Vt liu:
1 chn cm dp, i sch ht v tru.
chn u xanh.
2 mung xp mch nha.
1 cht mui, 3 mung xp da kh no.
Cch lm:
Ra cm dp trong ry ro nc. Bc cho ln
bp cho hi nng, trn cm vi mch nha. Nm mui,
trn u, cho u xanh v da vo. Trn thm 10 pht,
lm thnh mt mn trng ming rt th v.
Cch nu u xanh
Ngm u chng 10 pht. vo xoong nc xp
xp trn mt u, nu si mt chp. Khi gn cn nc,
y np li, ly v st lt di son, la riu riu 10
pht. u nu mau chn lm phi coi chng ko chy
sm chi xoong mt.
6. Cm Dp Trn Vi Mch Nha: Xi V
Vt liu:
60 | Thu-Ba
2 chn xi nu chn.
1 xu mui.
3 mung xp mch nha (c bn tim thc phm
Vit Nam hoc Tu).
chn u ch chn, hoc u xanh i v nu chn
v xay nhuyn.
1 mung xp da no.
3 mung xp m rang.
1 mung c-ph gng gi nhuyn, hoc mung cph i hi28 (anis toil).
3 mung c-ph u phng rang gi nh.
Cch lm:
Bc cho thoa du m ln bp cho nng, cho xi
vo vi mch nha xo chng 10 pht, cho u ch v
da vo xo tip, nm cht mui.
Chng no xi gn kh, cho u phng v gng hoc
i hi. Ly khay lt ming giy bng thoa du, xi
ln dn ra cho thnh mt v vung vt, chiu dy 3
phn.
M i v rang thm rc ln cho xi ng dnh
tay. ngui ct ming vung nh sp v da.
Xi v dng lm mn n trng ming trong ba tic. C
th ct trong t lnh dnh n ln.
7. Bnh Dy u
Vt liu:
28
i hi: Star anise.
1 chn np ngm 1 m.
1 chn nc.
1 cht mui.
u xanh nu chn hoc gi nh hoc u ch xo
tng.
Cch nu:
Nu np nh nu xi. Khi np chn, vo ci c
thoa nc, chy cng thoa nc, qut nhuyn. Chy
nng nhng nc khi dnh bnh.
Ly tay nhng nc, vt np tng vin, p dp dp,
ln trn u c 2 mt. Bnh n vi mui m. Hoc gi
li vi giy bng, i xa em theo n rt tin.
8. Bnh t
np vo ci c-ph xay thnh bt ri ry li. Nu
c my xay ln th cng tt.
Vt liu:
200 gr bt np lt.
1 mung xp nc tng tamari.
Nhn bnh: M cn bm nh hoc u ch nu chn
xo hnh v nc tng.
Cch lm:
62 | Thu-Ba
bt trong ci thau. nc m c nm mui

hoc nc tng vo, trn u. Nhi thnh mt v29 nh
bt, lm bnh nhn kem (tarte).
Chia lm 10 phn. Ly mt phn cn mng bng tay,
cho nhn vo gi li, v trn. Tun t lm 9 ci kia. Cho
vo xng c thoa du m hp chng 20 pht th bnh
chn.
Bnh t mun trnh by cho p, ta hoa c ri t
ln bnh, cho thm l ng, gi li bng giy bng cho
hp v sinh, t vo da trng va p m n li va
ngon.
9. Bnh Tt, Bnh Chng
Cc bn nghe tn bnh nh Tt qu nh ri phi
khng? Nhng ngoi quc ngy no cng c bnh tt
bnh chng bn cc tim Vit Nam hoc Tu, nh th
lm gim bt gi tr ca tn bnh trong 3 ngy Tt
ri.
Bnh chng bnh tt Vit Nam gi bng l chui,
trng p m v li ngon hn. Tri li ngoi quc trc
kia v khng c hoc him l chui nn li gi (phn
nhiu) bng giy silicone ngoi bc cht l chui cho p
thi.
Vt liu:
2 chn np lt ngm 1 m.
29
V: Mng, b, chm.
1 chn u xanh c v nu v xay nhuyn (hoc u

ch thay th) xo vi hnh v nc tng.
mung c-ph mui.
2 t giy silicone (giy lm bnh gteau) 30 cm
b di, 25 cm b ngang.
2 t giy plastic cng kch tc.
Cch nu:
np ro nc, trn mui vo, chia lm 2 phn.
u cng chia 2 phn vo thnh thi di 15 cm.
Tri giy silicone (giy bng) trn giy plastic, ri
np ln dn ra 1 lp 20cm b di, 7cm b ngang. thi
u vo gia. Cm 2 u b di gi li cun trn ly dy
ct cht li gia. Gp mt u bnh dng thng ln
dng xung bn vi ba ln p cho cht np. Ly tay
gp u trn cho kn bnh, ri tr ngc xung gp u
kia cho kn nh nhau. Ly dy ct ch thp ri qun dy
quanh bnh sit cho cht v cho u. Bnh phi gi v
ct tht cht cho kn th mi khi nc vo.
Nh th l xong 1 bnh, by gi gi thm ci th hai.
Nu mua c l chui cng tt, khi dng giy
silicone v plastic. L chui phi trng s qua nc si
cho mm khi rch. ngoi quc m lm cho l rch l
tn xu nhiu, v l him c.
Ly ci xoong ln nc un si, th bnh vo,
nc phi ngp bnh. Nu 6g, c chm thm nc ng
cn. Cn nu nu ni p hi th ch phi nu 1 gi 45
pht.
64 | Thu-Ba
Vit n y ti nhm mt m mng tng nh ang

nu bnh chng qu nh, m nu sut m, chng ti
ngi quanh bn la sut m vi m, qun c ng ngy.
III. K
K Vit Nam ht nh bng na ht k ngoi
quc. K c gi tr dinh dng rt cao, n c nhiu sinh
t, c cht choline ngn nga cng ng mch v c cht
acide glutamique lm tng tr nh bi b tr no cho
ngi lm vic lao tm lao tr, v cn gip cha c
bnh au ngc, i t. Khi b st n cho k tr st. n
k lm cho ngi mp m bt i.
1. Cho K Nu Vi u Xanh
Vt liu:
1 chn k vo sch.
10 chn nc.
1 xu mui.
chn u xanh nu chn xay nhuyn.
Cch nu:
Nu k nh nu cm nhng n mau chn nn ch
nu 25-30 pht. Khi k chn, trn u vo n vi mui
m. Nhng trn mch nha vo th li c mt mn
trng ming ngon lnh n vi bnh trng m nng.
2. Cho K Nu Vi Tu H
66 | Thu-Ba
Vt liu:
1 chn k vo sch.
10 chn nc.
20 gr tu h.
1 c hnh nh.
mung xp mui m (gomasio).
nc tng.
Cch nu:
K nu gn chn (khong 30 pht), xo hnh cho
thm, bp nt tu h ki, thm vo, trn u.
Cho ny n vi nc tng hoc mui m hoc
tng c miso rt b cho nhng ngi mi au dy v
cc ng gi b lo gip tr nh, hoc cc hc gi, cc
ngi tr thc lm vic lao tm.
3. Cho K Nu Vi Tu H Ki (ngoi Bc gi l ph
chc)
Vt liu:
1 chn k vo sch.
13 chn nc.
1 c hnh xt nh.
20 gr tu h ki (l hoc cng cng c), ngm
gi.
1 mung c-ph du m.
Cch nu:
Nu k vi 10 chn nc trong 25 pht, sau thm

hnh xo du.
B tu h ki vo ni p nu 10 pht vi 3 chn nc.
Khi cho chn, trn tu h ki vo. Nm nc tng v
mui. Cho ny rt tt cho ngi gi n rt b, lm tng
tr nh.
68 | Thu-Ba
IV. BP (Ng)
Thng thng Vit Nam bp nu hoc nng c
thoa m hnh. Bp nu ch, bp rang ngo ng, xi
bp, cc bn lm sao qun c. l mn n dng
sinh ri. Nhng n theo dng sinh th ta thay ng
bng mch nha, cng ngt chn, v theo dng sinh t
dng ng lm hi xng, n nhiu h rng.
Ru bp nu lm tr ung thng tiu tin.
V. BO BO ( d)
Bo bo l th ng cc c nhiu cht b v cht m.
Bo bo c dc tnh lm cho thn th cng trng, li
tiu tin, cha c phong thp, kit l bnh phi, bnh
cc kh (v n d tiu ha).
Nc l bo bo tr c sn li. Dn qu n bo bo
c no lu.
Nhng n b c thai nn k bo bo.
Cch nu:
Nu bo bo cng nhu nu cm go lt (xem cm go
lt).
70 | Thu-Ba
VI . CC TH NG CC CA NGOI QUC
Tng cng nn lu cc bn l nay ta buc lng
b x ra i th phi nhp gia ty tc. Trn kia ti ch ni
v ng cc Vit Nam, nhng nay ngoi quc th k
ra chng ta cng nn dng th thc n ngoi quc. 10
nm nay, ti dng ng cc ngoi quc nu nng
thc n dng sinh, ti c nm mi v ng cc ca
Php, thy n cng ngon v b khng thua g go Vit
Nam.
Di y xin k s qua cc th ng cc ca u chu
m gii dng sinh ngoi quc thng dng v lm
bnh m.
1. La hc mch (Sarrasin)
Dn Nga hay dng v la hc mch n vo lm cho
nng m c th h cn chng lnh.
La hc mch c th nu 20 pht, n rt ngon nu ta
c pha thm hnh du nc tng. n mt ngy l
thy m trong ngi, c th ci bt o len, nhng khi
ngi no sng t x dch t hot ng th nn n thng
xuyn chng lnh.
La hc mch xay thnh bt lm crpe30 n vi
pho-mt hoc s-c-la cng ngon, nhng hai thc ny
hi tri vi dng sinh.
30
Crpe: pancake.
2. La m (Bl)
La m l thc n chnh ca ngi u. N phi nu
rt lu, t nht 1 gi 30 pht. Phn nhiu c xay ra
bt lm bnh m hoc bnh ngt.
Php rt nhiu ngi n bnh m lt c pha m
(pain complet au ssame). La m lt cn tt c th
ln mng (bl germ), n gim vi x lch v n c rt
nhiu sinh t.
3. La m nu (peautre)
Epeautre cng l mt ging la m.
4. La i mch (Orge)
La i mch l mt ng cc c tnh cht lm du
mt. Ngi ta thng n bui chiu cho d ng. Ma
h rang ch ung th c-ph, ung mt khi rm sy.
N nu rt lu nh la m, v cng phi ngm trc mt
m.
5. La mch mu sm (Seigle)
72 | Thu-Ba
La mch mu sm l mt ng cc rt b, ch lm
bnh m. t n nu nh cm.
6. La yn mch (Avoine)
La yn mch l mt ng cc ca x lnh, nh la
hc mch (sarrasin) vy.
Phn nhiu cho nga n v n rt b.
Nhng cm yn mch th rt ngon v bo, bui sng
n im tm ta y sinh lc c th i b hng cy s
khng bit mt.
VII. TU H KI (M cn)
Trong thut trng sinh ta c th n bt c thc g,
nhng nn trnh cc th tht, nht l tht b, tht heo,
tht th... V li cc sc vt c nui bng thc n c
ha cht.
Nu vn cn "n mn" th ta nn n c, tm, s, hn,
g vt nui th ngoi tri. Nhng cc thc ny ch nn n
khong 1/8 trong ba cm ca ta. C th dng loi tht
trng v ng dng c nui thuc.
Thay v dng tht ng vt, ta c th dng "tht chay"
nh tu h (tofu), m cn (seitan), tu h ki (yuba).
1. Cch Lm Tu H Ki
Nu khng mua c tu h dng sinh lm vi cht
mui nigari (c bn tim thc phm dng sinh) th
ta t lm ly v tu h ki bn th trng h cho th ha
cht thch cao, n vo lu tiu.
Vt liu:
1 chn u u nnh ngm mt m.
1 mung xp nigari.
Cch lm:
74 | Thu-Ba
em u ngm x sch, b vo ci xay (my xay

sinh t) nc va va xay cho mn. Lng nc
khng cn ong.
em ra vo mt ci khn vi mn, vt ly nc
ct. thm nc nng vo nhi, ri lc thm vi ln.
Ta c mt th sa, c th nu lm sa u nnh.
em sa y un si ln, ri khuy nigari vi mt cht
nc nng vo, quy u. Khi thy ln cn, nc i
ng nc, ci i ng ci th tt la.
ra trn mt ci khn vi nhng nc vt kh,
khn vo khun c c l, nu khng th vo ci
ry li st, gi li p ht nc.
5 pht sau ta c ming u h thm ngon. Nu
mun ct th vo ci chn hoc ci i ng nc
ngui pha t mui ct trong t lnh n dn.
Mun n ngay phi luc li tu h chng 5 pht cho
tht chn, v tu h rt m kh tiu. Phi nu vi nc
tng cho qun bnh.
Tu h lm c nhiu mn n nu ta bit ch bin
kho.
2. Cch Lm M Cn
M cn lm bng bt la m, c rt nhiu cht m,
rt b nhng phi nhai k.
C hai cch lm m cn:
A. Cch 1
Vt liu:
120 gr bt gluten (mua tim thc phm dng
sinh).
1 mung xp du m.
1 xu bt l x hng ty31 (thym).
1 c hnh xt nh.
1 cc nc.
Cch lm:
em bt gluten y trn u vi cc vt liu thnh
mt v. vo xng c lt giy bng thoa du hp 45
pht.
Khi bt chn l ta c ngay ming "tht chay" ngon
lnh, ct ra xo nu th.
B. Cch 2
Nu khng c bt gluten th ta lm nh sau:
Vt liu:
7 chn bt m lt.
T 3 n 6 chn nc.
Cch lm:
Trn bt vi nc lm thnh mt v, nhi 10 pht.
B vo i nc ngm u nnh ngp lt ngm 30 pht,
ri nhi 3 ln cho u.
31
X hng ty: Hng ty, thyme.
76 | Thu-Ba
Ln th nht dng nc ngm u. Ri thay nc

(nc u va mi dng th ct i, dnh trn vi bt
lm bnh cun). Nhi thm 2 ln na trong nc m
m. Nc ny trong th i.
Ta c mt v bt lm m cn. em hp 40 pht hoc
nu trong nc 45 pht vi 1 ming ph-tai (kombu) c
nm nc tng tamari.
VIII. CC MN N DNG VI NG CC
Trong thut trng sinh c nhiu cch n.
n theo S 7 thng l tr bnh nan y hoc kinh
nin trong vng 10 ngy hoc 2 tun, v thnh thong n
1 ln khi thy bnh mun ti pht.
Cn thng ngy ta c th n trong ba cm theo
cch trnh by di y:
1. Bnh Xo
Bnh xo Vit Nam ai m khng bit lm. Nhng
y ti mun ni n bnh xo dng sinh. Cc bn lm
th xem.
Vt liu:
30 gr bt m hay go lt xay.
a. Bnh :
10 gr bt u ch (pois chiche) hay bt bp.
1 mung xp bt hunh tinh32.
160 gr nc.
Cht mui.
Cht bt ngh.
2 mung xp du m.
32
Hunh tinh: Arrowroot.
78 | Thu-Ba
b. Nhn bnh:
200 gr c ci thi nh nh tm th gi.
10 gr hnh thi nh.
2 tai nm rm hoc nm Paris.
1 ci trng g c trng m dng qun bnh: mt
u ln, mt u nhn (g nui ngoi tri).
4 con tm.
20 gr u h hoc m cn, ct lt mng rau x lch,
bc h33 (menthe), ng.
Cch lm:
Y nh lm bnh xo Vit Nam. Ly ci cho thoa du
m, bt pha sn cc thc mc "a". Sp ln bnh
cc thc mc "b", sau cng vo c ci th gi, 1 xu
trng. Chin bnh y cho chn rn. n vi rau v nc
tng tamari.
2. Bnh Cun
Vt liu :
a. V:
400 gr bt m lt ( lm bnh) hoc tinh bt
(amidon, bt cn li sau khi lm xong m cn).
1 mung xp bt hunh tinh.
180 gr nc.
1 mung xp du m.
33
Bc h: Mint.
1 xu mui.
Ng, hnh xt nh.
b. Nhn :
20 gr rong bin wakam ngm mt chp, ri bm
nh (gi nc ngm li nu canh v trong nc
ngm y c rt nhiu khong cht).
50 gr tu h ki nu chn bm nh.
40 gr hnh bm nh.
20 gr nm hng ngm bm nh.
1 mung xp du m.
Cch lm:
Trn bt "a" xong, cho ng hnh vo lm mu p.
Ly cho khng dnh (tefal), trng du nng hy mc
bt ln trng mng. y np la nh. Mt pht
sau m ra, lt cho bnh trn mt ci tht c thoa
du khi dnh ri t cht nhn vo cun li.
Nhn bnh
Xo cc thc "b".
Nm nc tng tamari cho va n. Bnh cun n
chm vi nc tng vt cht chanh cho thm. Mun n
ngon, rc thm ln bnh hnh kh rang rn.
3. Ch Gi (nay u Ty gi l "nem")
Vt liu lm 20 ci:
80 | Thu-Ba
25 bnh trng (5 ci phng h b rch).

100 gr c rt bo nh.
1 c hnh xt nh.
100 gr tu h ki bp nt.
5O gr u ch nu chn xay nhuyn.
20 gr wakam (rong bin) ngm bm nhuyn.
80 gr bn tu bm nh.
Tm kh hoc cua cho thm vo cng ngon.
1 trng g sng.
X lch v rau bc h (menthe), da leo.
Nc tng tamari chm, pha thm mch nha v
nc chanh vo.
Du chin: du u nnh hoc du hng dng34
(tournesol).
Cch lm:
Trn u cc th trong thau ri p trng vo (y
l nhn).
Ly khn tri ln bn, ly bnh trng nhng nc
nng (xy vng bnh trng cho u) tri ln khn, b
nhn vo gi li.
Ngi Vit Nam no cng bit gi, khi phi by,
phi khng cc bn? Cc c m gi th phi c thm
bnh trng phng h v cc c khng quen gi nn lm
rch nhiu.
Khi chin, nu cho ngi yu bao t ch nn chin
bng du m, cn phn ng th h chin bng du
hng dng (tournesol) hoc du u nnh cng c.
34
Du hng dng: Sunflower oil.
Ngi b bnh nng khng nn dng mn ny, v c

nhiu cht bo qu.
Chin xong t bnh ln giy ht du cho ht bt
du. Khi n ch gi th nn n thm t c ci 35 (radis)
hoc c ci en, v my th gip gan d tiu ha.
4. Gi Cun
Gi cun thng n vo ma h. Mn ny n d tiu
hn mn ch gi m cng khng km phn ngon ming.
Vt liu:
20 hay 25 bnh trng, mua u th cc bn bit c
ri. (T ngy ngi Vit Nam di tn ra ngoi quc,
ai cng tr thnh u bp ht, ngay c cc c ng
ngy xa trong nc ch bit ngi sai v! Xin li
cc ng nh!).
1 qu trng trng mng.
40 gr c rt bo nh.
20 gr bn tu ngm ri.
10 gr wakam ngm ri.
Rau bc h (menthe).
Nc chm:
Tng c (miso) ho vi nc xo hnh cho thm
cho vo nm ngt vi mch nha, v cho t bt hunh tinh
pha nc trn vo cho hi c ri gi u phng b vo.
35
C ci : Radish.
82 | Thu-Ba
Cch lm:
Xo cc th ni trn, nm vi cht nc tng,
chng 5 pht. Tri khn, ly bnh trng nhng nc
nng gi. Dng chm vi nc tng tamari. Mun
gi cho gi cun khi kh, ly ming bnh trng nhng
nc y ln, hi lu n cng c.
5. Suchis
y l mn m ngi Nht Bn a dng nht. Ch
no c tic tng th n ng s 1. Chng ta th lm n
xem.
Vt liu:
2 l nori (rong bin, th l vung vung c bn
tim thc phm dng sinh).
100 gr c rt bo nh xo s cho chn rn.
100 gr hnh xt mn xo chn.
20 gr bn tu ngm ri.
M cn hay tu h chin thi ri.
1 trng g trng mng.
1 cht tm kh ch bng.
t l bc h (menthe).
Cch lm:
L nori h qua trn la nh cho chn ra mu xanh
xanh, ng lm chy.
t l nori ln tht ri sp cc th tng lp mt, ly

2 tay p xung cun li. Nht c bn th chiu bng tre
lt cun cho p v khi rch.
Cun lm 2 cun. Pha u xoa pht cht nc
tng l cun dnh khi s ra.
t cun ln tht ct ra tng ming 3cm, sp
ng ln. Trc khi n, cho vi git nc tng vo. n
va ngon, trnh by li p mt.
6. M Si Udon Xo
M si lt bn tim thc phm dng sinh.
Vt liu:
100 gr m udon hay soba.
1 chn tu h ki chn xt nh.
1 c hnh xt lt mng.
1 ming ph-tai (kombu) nh nu chn xt si.
1 c c rt xt tm.
1 mung xp du m, nc tng tamari, ng.
Cch lm:
Luc m cho chn 20 pht. Bc cho cho nng, cho
hnh xo trc, ri n ph-tai, c rt. Xo va chn,
cho tu h ki vo, ri nm cho va, b m vo sau cht.
Mc m ang nng ra da. Ly ng rc ln.
84 | Thu-Ba
7. M Xo Rau Qu (Lgumes)
Vt liu:
1 chn m luc ri.
1 c hnh xt nh.
1 ming m cn xt nh.
1 t c rt, ti ty (poireau), cn ty36 (clri), nm
hng, ci hoa mun37 (brocoli), t ngt (poivron), su
l38 (chou-fleur), cc th cng xt nh.
1 mung c-ph bt hunh tinh.
Cch lm:
M trn chung vi rau qu (lgumes).
Bt cho i nng cho du xo tun t: hnh, cc
th rau qu: ti ty, t ngt (poivron), su l, ci hoa
mun (brocoli), c rt, cn ty, m cn. Rau qu va
chn, nm cht nc tng vo va n.
Khuy bt vi 1 cht nc b sau cng.
M cn nng rc nc tng ln v cht du m hoc
-liu trn u, b vo da, trn m l rau qu va xo.
Rc ng ln. Dng nng.
8. M Xo C Ci Trng39 (Navet)
Vt liu:
36
Cn ty: Celery.
Ci hoa mun: Broccoli.
38
Su l: Cauliflower.
39
C ci trng : Turnip.
37
1 chn m soba nu chn (lm bng bt hc mch

sarrasin).
chn c ci trng xt si.
1 ming tu h chin xt si.
1 c hnh xt nh.
Nc tng.
1 mung xp du.
Cch lm:
Bc cho ln bp i nng du xo hnh cho
thm, b c ci vo ri cho thm tu h. Ci xo va
chn, cho m soba vo xo la ln 3 pht. Nm tng.
Mn ny nn n v ma ng.
C th trn vo m cc th rau qu hp ri v xt
si, nm va n.
9. M Nc
Ta ly cc th cng rau lt ra v l hnh nu vi
ph-tai hoc wakam ly nc chan m. Ly m
cn hoc tu h chin ri xt lt b vo t m soba. Rc
hnh ng, n khng thua chi m t m li ng dinh
dng.
M do k ngh sn xut lm ton bng ha cht, n
khng tt.
10. Ch Tu H Ki (Ch la chay)
86 | Thu-Ba
Tu h ki lm bng u nnh ( l ci mng vt ra

khi ta nu sa u nnh ri em phi kh). Tu h ki
l mt mn tht chay n rt ngon, b v d tiu. Tu h
ki ct mt ni kh ro c th c lu c nm, rt
tin cho nhng ngi n chay m xa thnh ph.
Vt liu:
1 gi tu h ki.
1 cht mui.
2 mung xp nc tng.
1 mung xp du m.
Cch lm:
Ngm tu h ki 3 gi. Cho vo ry ra sch. B tu
h ki vo ni p hi cho nc xp xp, y np nu si
10 pht. Ly ra, tu h ki mm. Khng nn dng
bicarbonate de soude. ro nc xt nh, cho mui,
nc tng, du m vo.
B trong ming vi ln, gi li, ly dy ct cht nh
n ch. Ngoi bc giy plastic. em luc b ch
trong ni chng 1 gi. Khi chn, ly ra, t trn ci tht
ly 1 hn hoc xoong nc nng ln ch 1 gi
p cho ro nc.
em xt ra n ngon khng thua g ch la.
11. Tu H Ki Xo Chua Ngt
Vt liu:
100 gr ch tu h ki ct lt dy 5 phn (5cm).
1 c hnh bm nh.
1 mung c-ph mch nha (nu c kh mc th b
hp vo nc nng ngm chng t pht cho mm).
1 mung c-ph du m.
1 mung xp bt hunh tinh hay bt sn dy
(kouzou).
Vi lt gng bm nh.
1/5 mung c-ph dm mn mui40 (vinaigre
d'umeboshi c bn tim dng sinh).
Cch lm:
Xo hnh cho thm, cho ch vo chin vng 5 pht,
sau nm tng, mch nha, dm, gng, ri ho bt vi
cht nc cho vo sau cng. Khi bt trong l c.
n vi ng, rau thm. C th dng ch tu h ki nu
ra-gu (ragot), c-ry hay lm sandwich vi cm vt, hoc
lm gi cun th tm tht v trn t m nc n ngon
khng thua g x xu.
12. Sn Ram Chay
Vt liu:
1 c khoai lang ta gt v ct thnh cng vung nh
cng khoai ty chin.
100 gr u xanh i v ngm 3 gi v gi hoc xay
nhuyn vi 1 c hnh hng.
40
Dm mn mui: Umeboshi vinegar.
88 | Thu-Ba
1 cht bt m lt.
Cch lm:
Trn cc th bt trn cho u, ly my cng khoai
chia tng hai cng mt lm mt ci sn, ri ly bt
y p chung quanh 2 cng khoai mt cho ging ming
sn heo. Ly ci cho du vo bc ln bp, i du
thit nng th my ci ming sn vo chin vng.
n vi x lch, rau bc h (menthe) v nc tng c
vt chanh. Thm t lt c ci en hoc c ci .
13. M Cn Rti
Vt liu:
100 gr m cn ct tng lt kh dy.
1 mung xp du m.
1 xu bt qu.
1 c hnh hng.
mung c-ph mch nha.
X lch.
Cch lm:
Xo hnh cho thm, cho m cn vo, b vo cho
chin vng. Nm tng, cho mch nha vo v mt xu
nc, nh la 5 pht, ri cho bt qu vo cho thm.
Dng vi rau x lch.
IX. BNH M (Bt ni thin nhin)

Vt liu:
400 gr bt m lt (th th).
100 gr bt m lt lm bnh (cng xay mn).
40 gr m rang xay nhuyn hoc 2 mung xp b m
(tahin) bn tim dng sinh.
1 mung c-ph mui.
1 mung xp du m.
1 cc nc.
1 vin bt ni bng qu to kh.
Cch lm:
Trn u hai th bt trong thau, cho m, mui, du
vo trn tht u. Ly vin bt ni ha trong nc trn
vo ri nhi u tay 40 pht. Nu c my xay b vo
xay 10 pht. Khi bt nhi khng dnh tay na, ly khay
km thoa du ri nn bt thnh bnh m ln, ly
dao rch xo trn mt bnh vi ba rch. vo ch
m ly khn m y vy chng 6 gi.
Khi bnh tht dy41 em t l 50 pht.
Bt Ni
Cch lm:
41
Dy: N, ni ln.
90 | Thu-Ba
Ly 6 mung xp b m nhi vi 1 cc nc m m
30 lm thnh mt v bt hi lng v mm ri b
trong mt ci vm y kn ct mt ni c nhit
khong 20 trong vng 48 gi, sau em ra nhi li
thm vi 1 mung xp bt v nc m ri thm 48 gi.
Th l ta c bt ni lm bnh m ri y.
Nhng mun lun lun c bt ni th c 24 gi li
thm bt nhi na. C bt mi bnh s va ngon va
ng dng sinh.
1. Ba-t n vi bnh m
Vt liu:
20 gr u ch rang vng.
20 gr qu h o42 (noisette), hay u phng hay b
m (tahin) rang vng.
20 gr qu hnh nhn43 (amande) rang vng.
1 c hnh xay nhuyn.
1 tai nm hng kh xay nhuyn.
1 mung xp bt sn dy (kouzou) hoc hunh tinh.
1 cc nc.
Cch lm:
Ly ci xay c-ph xay ht cc th u rang cng
vi tai nm hng kh. Ly xoong du vo xo hnh
ri trn cc th xay vo si riu riu quy u 10
42
43
H o: Hazelnut.
Hnh nhn: Almond.
pht. Khi chn cho bt khuy nc vo ri nm

tng.
Mn "ba-t" ny dng pht ln lt bnh m n
im tm rt ngon.
2. Bnh ba-t nng
Vt liu:
100 gr bt m lt.
1 mung xp du m.
1 cc nc.
Nhn bnh:
3 tai nm hng ngm xt nh.
1 ming ph-tai nh nu ri xt nh.
1 c hnh bm nh.
50 gr m cn bm nh.
Cch lm:
1- Xo chung cc th nhn bnh, hnh, nm, phtai, m cn, ri nm va n.
2- Ly mt ci thau, b bt vo, nc c nm
mui v mung du trn nhi u.
Ly ci khn vi nhng nc, vt kh ph ln bt
1 gi. Xong ly tht v bt ln cn mng 1/3 cm,
thoa du ln, xp 4 gc li 5 pht.
Sau , ln ci tht cn li, thoa du ri xp 4 gc
vy 5 pht na. Lm thm 1 ln th 3. By gi th bt
92 | Thu-Ba
c th cn mng 0,25 cm. Ly chn n cm nh, p

ln bt cn tng ming trn. Trn ming bt y 1
mung nhn, xp i li ly lng trng trng g thoa
quanh vin cho dnh li. Ly na n quanh cho hai mp
dnh li. Thoa lng trng ln bnh ri em t l 30
pht.
X. DA CHUA
Da chua l mn n rt cn, n gip lm cho n
d tiu ha, lm cho rut khe v lm cho mnh n ngon
ming.
C nhiu loi da chua, da ma nng v da ma
lnh.
Da chua ma nng lm n lin, cn da n ma
ng th phi cho nhiu mui hng thng mi n
c.
1. Da mui n lin
A. Da ci
Ci cay hay ci b xanh, ra sch, ch nh ra, ct di
4cm, phi ho ho. Nu nc mui cho si (1 mung
xp mui ht ho trong lt nc cho tan), b ci v 1
keo ln 300gr, nc mui cn nng v, ngui.
y np li ct 3 ngy s n c nu tri nng, 1 tun
nu tri mt. Da ci n km vi u h chin nng rt
ngon.
B. Da chua lm bng cc th rau qu
Vt liu:
1 c ci trng.
1 c c rt.
94 | Thu-Ba
1 tri da leo.
2 l su.
1 ming gng nh.
1 qu mn mui hay 1 mung xp dm lm bng
go.
1 mung c-ph mui.
Cch lm:
Ra sch cc th. Ly ht i ri xt bng cy tm.
Cho mui vo, trn u u 1 chp, vt bt nc. Sau
cho qu mn hoc dm vo v gng gi nh cho thm.
Nu c u phng gi nh cho vo cng ngon.
Da ny n vi cm kh chin rn.
2. Da ci mui lu
Vt liu:
3kg ci cay hay l ci c (Nht gi l daikon).
600gr mui ht.
Cch lm:
Ra ci cho sch, phi ho vi nng (hoc cho vo l
in sy kh), ri 1 tun trong ch im c gi.
Nu dng c ci th b i theo chiu di. Ly 1 ci
chum to bng snh hay t nung, hoc bng cy. Sp ci
vo, lp ci, lp mui, c th chng cht ln nhau. Lp
cui cng l mui. Ly l chui ht y li hoc 1 khn
vi sch. Trn cng mt tm vn trn v vi hn
nng ln. H khi no thy nc ra nhiu ngp da th
ct bt i. Ci chum y cn 1 ch mt im 10
thng. ng m ra lun v phi y kn trnh rui b.
Khi da thm n c th ra s qua nc lnh ri
hy dng. Nu cn mn qu th ct lt mng vt bt
nc mui, trn thm vi chanh, mch nha v gng cho
thm.
3. Da mn
Nh ai gn Tt cng c vi h da mn n theo
vi bnh chng bnh tt.
Vt liu:
C ci, c rt, da leo, u , thm, kiu, t tri .
Cch lm:
Cc th gt v, ct ming nh. Thm l m, phi vt
bt nc. em phi heo ho 1 nng (hoc cho vo l
in sy kh). C kiu dm nc tro 1 m, ra sch
ri phi kh.
Ly 1 ci keo ming ln, y nc tng, cho cc
th vo, ly chic a ch i gi cho cht. Ct i 10
hm l n c.
Vit Nam th dng nc mm nu ng. Ta c
th th ng bng mch nha, m khng dng nc
mm, v nc mm ngy nay c pha ha cht bt ngt v
c p bng a-ct cho mau nh, nn khng ng dng
sinh.
96 | Thu-Ba
4. Mm da
Vit Nam c da gang, ngoi quc c da leo.
Mun lm mm, ta ly da leo, b lm ba, b ht,
dm nc mui 2 ngy, ri em ra phi tht ho. Khi
da ho, b vo tng c (miso) dm 3 thng. Mm ny
n vi cm rt ngon.
XI. CANH HAY L XP (Soupe)

Ba cm dng sinh thng bt u bng mn canh
nu vi tng c "soupe au miso". Th canh ny l mt
mn b dng hng ngy cho c th. V miso l tng
u nnh, lm lu nm, c rt nhiu cht m v c
tnh cch lm gip tiu ha tt. Canh nm va ngt l tt
hn c, ng qu mn c nh hng khng tt cho
ngi bnh.
1. Canh (Xp) miso
Vt liu:
1 chn ln nc dng (nc nu cc th rau u, l
ci, l ti ty (poireau), hnh, v...v...).
1 ming wakam (rong bin) di 5cm.
Vi lt c ci (en, trng hoc ).
1 mung c-ph tng c (miso), ma ng dng
miso i mch (orge), ma h dng miso go.
Vi cng rau xanh, l ci, hnh, su, ng...
Cch lm:
Ly ming wakam xt nh b vo nc dng nu
si vi do vi my lt ci. Khi gn n, cho miso ho vi
nc vo un si 2 pht ri tt la, cho vo hnh, ng,
rau xanh.
Miso ng nu lu, nu khng s lm hng cc cht
men gip tiu ha.
98 | Thu-Ba
Mun ngon thm cho ngi v bnh th cho t tm

kh hoc bt c kh (natto).
Nhng ngi n chay trng ngy no cng n xp
miso khi lo thiu cht m. Cc s vi cha n tng
miso rt tt. Tic thay h li hay n nhiu tri cy, v n
ch (ng), ton l cht m nn hi cho c th khin h
hay b bnh.
2. Canh rau
Ta c th dng cc th rau sau y nu canh :
rau dn, rau m, m .
Canh rau n va mt va b. Cht lc dip t gip
thn th lm ra nhiu hng huyt cu. Ta cn n mi
ngy nu ta khng ra phi nng c.
Mi ngi ch nn n 1 chn canh l , n nhiu
nc (cht m) c th b mt qun bnh m dng, d b
bnh.
Vt liu:
Cc th rau k trn xt nh.
t tm kh.
Hnh.
Cch lm:
B tm kh v hnh vo xoong nu si vi do, ri
cho rau vo nu vi pht, rau phi cn xanh. Nm
tng, c (miso) hoc tng nc.
Ma nng n canh rau gii nhit.
3. Canh c nu chua
Vt liu:
1 chn nc.
1 lt c ti.
1 qu mn mui.
1 mung c-ph tng c (miso).
1 c hnh.
Vi lt gng.
1 mung xp du m.
Hnh, ng.
Cch nu:
Xo hnh cho thm, cho nc vo un si. Th c
vo ( ra nc mui v dm cho khi tanh) cho si
vi do, b vo qu mn mui ( bp nt), v gng.
Nu c vi lt c ci hoc cn ty th cng tt.
Canh ny rt b dng cho nhng ngi mi st dy
hoc nhng ngi thiu cht m nhiu.
4. Canh cua nu bp non
Vt liu:
100 gr cua g tht.
2 tri bp non xt mng.
1 lt gng thi ri.
100 | Thu-Ba
1 mung xp bt hunh tinh (hoc sn dy) ha

nc quy u.
2 chn nc dng.
1 c hnh thi ri.
Nc tng tamari .
Hnh ng.
Cch nu:
un si nc dng, cho cua hnh gng vo nu si
thm vi do. Cho bp vo nu chn, nm nc tng
cho va n. Sau cng khi gn bc xung, cho nc bt
vo quy u. Rc hnh ng.
Mn canh ny nu i khch th va sang va ngon.
C th th bp bng bn tu. Nhng hnh nn xo s
vi cua.
XII. TM C, BIN
Trong dng sinh ta c th dng c thay th tht.
Tm cua v bin nh s hn th lu lu mi n, vi
ln mi tun. Nhng ngi mnh khe v bnh v cc c
gi mi tun c th n c 2 ln.
Nn dng c nguyn con v nh th tt hn l c ln.
C nh n nguyn c m dng. Nn dng th c loi
tht trng.
1. C hp
Mua 1 con c hanh44 (dorade) bng bn tay hoc th
c khc loi tht trng nh c hi sng45 (truite), c i
(mulet), c tuyt46 (cabillaud), c ht47 (colin)...
nh sch vy, b rut, cht vi, x vi rch trn
mnh c, p vi cht xu mui (sau khi ra bng
nc pha dm v mui cho khi tanh).
Vt liu:
1 c hnh hng thi nh.
Vi tai nm ti.
Vi lt gng xt ri.
1 mung xp tng nc.
44
C hanh: Bream.
C hi sng: Trout.
46
C tuyt : Cod.
47
C ht: Hake.
45
102 | Thu-Ba
1 mung xp du m.
1 cht l x hng ty (thym).
Hnh, ng.
Cch nu:
Cc th trn u, p trn c, b vo ni hp 20
pht.
n nng vi hnh ng.
2. C kho
Vt liu:
Cc th c nh c bng, c cm th kho tt hn.
t mui.
t lt ci.
Nc tng.
Gng.
Cht mch nha.
V qut hoc rau rm.
1 mung xp du m.
Cch kho:
C ra sch, nh vy (nu c), b rut, xt t mui,
1 gi cho thm.
Ly ci ni nh bng gang, bng men hay bng t
kho c cho ngon. Khi kho c th lt di c mt t l
ci, nm tng, gng, cht mch nha. C p ri, thnh
thong trn xc cho u. C v qut hoc rau rm xt b
vo cho thm. Khng nn dng tiu, v ngi dng sinh

t n tiu, hi gan.
Bc ln bp la riu riu, thnh thong lc lc ci
xoong cho c thm u. Nu kho c nh th ng
nc kho cho kh n mi ngon.
Khi c chn th ri du m ln.
C ln th kho c nc chm rau luc.
3. Tm rim
Vt liu:
20 con tm nh, b u, vt ru, chn, ui, ra
sch.
1 mung xp nc tng.
mung xp mch nha.
1 c hnh.
1 mung xp du m.
Cch rim:
Bc cho cho du vo xo hnh cho thm, b tm
vo xo s, cho tun t: mch nha, nc tng, h la
riu riu cho tm chn thm mn.
Tm rim n vi cm gh u th khi ch.
4. Bnh tm
Vt liu:
10 con tm nh, b u, ru, chn, ra sch.
104 | Thu-Ba
100 gr khoai lang b xt ri nh tm.

2 mung xp bt m lt nhi vi t nc lnh, thm
t mui.
Cch lm:
Trn tm, khoai bt vi nhau ri chia ra lm 10
phn. Bc cho cho du hng dng (tournesol) tht
nng, mc tng phn cho vo chin.
n nng vi x lch, rau thm v nc tng.
5. Tm xo
Vt liu:
100 gr tm lt v ra sch, ch ni lng ly gn en
ra.
1 c hnh thi mng.
80 gr nm ti, ra sch ct lm ba theo chiu di.
1 mung xp nc tng.
1 mung xp du m.
Cch lm:
Bc cho du vo nng, cho hnh vo xo
vng, cho nm vo xo tip, sau cng cho tm vo xo 5
pht cho cc th va chn va rn. Nm tng. B
ng sau cng trn da cho thm.
6. Tm chin ln bt
Vt liu:
10 con tm ln hn ngn tay ci.
3 mung xp bt m lt.
5 mung xp nc.
1 cht mui.
Hnh, ng, x lch.
Du m hoc hng dng (tournesol) chin.
1 c ci en hoc vi c ci .
Gng.
Cch lm:
Tm ra nc mui cho sch. Rch trn lng ly gn
en b i.
Ly bt m lt trn vi nc quy cho u. Xong,
nm ui tng con tm nhng vo bt (cha ui khng
nhng).
Ly cho du vo bc ln bp. i du tht nng
b tng con tm vo chin vng. Tm ny n vi rau x
lch, rau thm v ng. Chm tng pha cht chanh, v
n thm c ci gi nhuyn, trn cht xu nc tng v
gng gip d tiu ha.
7. Ch tm
Vt liu:
10 con tm ln.
mung c-ph mui.
1 trng g.
1 c hnh hng.
106 | Thu-Ba
1 mung xp nc tng.
1 mung xp du m.
Cch lm:
Tm lt v, ra nc mui cho sch. B vo khn
giy48 (essuie-tout) vt cho kh, p hnh, cho vo ci
in xay nhuyn, cho lng trng vo xay li. Nm nc
tng v du.
Ly ming l chui, hoc giy aluminium thoa du
ri tm ln dn ra mt v dy 1,5 cm. Mun khi
dnh, thoa tay bng du hoc nc tng. Hp 20 pht.
M ra, ly giy thm kh nc trn mt ch, ri pht
lng trng vo cho u, vn trn bp la cn nng,
ng y np, i chng 5 pht hy ly ra thi ming
hnh qu trm cho p mt ri xp vo da.
n nng ngui ty .
8. Cua t l
Vt liu:
100 gr tht cua.
1 c hnh thi nhuyn.
10 gr bn tu ngm v xt nh.
2 tai nm hng ngm thi nh.
1 trng g nh ni.
1 mung xp nc tng.
1 mung xp du m.
Hnh ng.
48
Khn giy: Paper towel.
Cch lm:
Trn cc th trong 1 ci khun c thoa du. t l
20 pht. Nhng cng c th hp 30 pht.
9. Cua xo gng
Vt liu:
1 con cua lt ln hn bn tay, ra sch, b ym di
bng, hoc cua thng v cng ra sch.
2 mung xp nc gng.
1 c hnh bm nh.
1 mung xp nc tng.
1 mung c-ph mch nha.
2 mung xp du m.
1 xu mui.
1 mung c-ph bt sn dy (kouzou).
1 mung c-ph gng gi nhuyn.
Cch lm:
Cua lt: ra xong ct lm 4.
Cua v cng th g cng, b ym di bng, g mai
cua ly gch ra. Cng ct lm bn. p b cng b trong
chn, trn mui, tng, mch nha, bt, nc dng v
gng.
Ly cho xo hnh cho thm, ri b cua vo xo 5
pht. cc th trn vo, y np li nu thm 10 pht.
C cua n ri!
108 | Thu-Ba
10. Ch cua chay

Vt liu:
1 c c rt thi ri.
1 cy ti ty (poireau) thi mng.
20gr tu h ki nu chn bm nh hoc 1 ming tu
h bp nt.
1 ci trng (khng bt buc).
1 mung xp bt hunh tinh.
1 mung xp du m.
t bn tu ngm xt nh.
1 mung xp nc tng.
Hnh ng.
Cch lm:
Trn cc th trn trong 1 ci t ln. Chng cch
thy 20 pht. By hnh ng ln mt t.
11. Rau qu (Lgumes) ln bt chin
Vt liu:
R ti ty (poireau) ra sch.
1 c c rt thi bng cng dim.
1 c hnh thi nh.
1 c ci thi nh thi bng cng dim.
1 qu t ngt (poivron) thi nh.
2 mung xp y bt m lt.
1 cht mui.
Du chin.
Nc tng, chanh, c ci, gng.
Cch lm:
Ly 1 ci thau cho cc th trn vo, cho bt, mui,
v t mung nc trn cho rau qu dnh nhau. Ly ci
cho du vo bc ln bp tht nng, cho tng v
rau qu trn bt vo chin. Khi vng, vt ra
trn da c lt giy ht du.
C th lm nm ti chin, hnh c chin, v...v...,
nhng nn nh l khi n chin phi c x lch v
tng c gng xt nh v c ci en hoc , v cc th
ny gip ht bt cht bo.
110 | Thu-Ba
XIII. CC MN N
LM THEO CCH NGI U
1. Xp u ln (Lentilles)
Vt liu:
1 chn nh u ln.
1 cng ph-tai bng bn tay.
1 c hnh.
1 mung xp tng c (miso).
5 chn nc.
Cch lm:
Ra sch u ln b vo ni p hi vi ming ph-tai
ct lt ngm 2 gi (ph-tai ch phi sch). Dng nc
ngm ph-tai nu v trong y c nhiu khong cht.
nc vo ni, cho c hnh vo, nu si 10 pht ri
h la 30 pht. Khi xp chn, nm tng c.
Mn xp ny b v d tiu hn xp nu vi u ch
(pois chiche).
Nu u ch cng ngm nh th nhng phi ngm 1
m. nc ngm i, ly nc khc m nu.
2. X lch u ln
Vt liu:
1 chn u ln nu chn.
2 c hnh nh nu nhuyn.
1 c c rt xt lt mng.
1 mung xp du -liu v 1 mung xp tng nc.
Mt t ng, 1 mung c-ph nc chanh.
Cch lm:
Trn tt c cc th vi nhau cng tng v chanh,
cn du th cho vo sau cng. i mt chp lu cho
chanh, tng v du thm ri hy dng.
3. C rt xo hnh
Vt liu:
1 c c rt bo mng.
1 c hnh xt lt.
1 xu mui.
1 mung xp du m.
Cch lm:
du vo cho bc ln bp, i du hi nng cho
hnh vo, b ln trn mt lp c rt. thm 1 mung
xp nc, y np kn, la riu riu 10 pht. Khi no
thy c rt chn th cho mui vo trn.
Nu nh th rt ng m dng v mn n ny tuy
tm thng nhng rt ngon ngt. i chn hy trn th
n mi ngon.
112 | Thu-Ba
4. Hnh c nu tng c
Vt liu:
6 c hnh ti, cn non, u ma.
1 mung c-ph tng c.
1 mung c-ph du m.
Cch lm:
Hnh ra sch c c, trng xoong bng du, sp
hnh vo, ly tng c pht ln chp c hnh, vo 1
cc nc, y np kn nu 15 pht la nh.
Mn ny n rt ngon ngt, lm thng huyt mch, tr
cc bnh gn.
Ta c th ngm ph-tai di hnh nu 15 pht n
cng ngon.
5. B
B th nh tht n chc v rt ngt. Php gi l
potimarron49.
Ra sch nu lun c v ng gt v v n c nhiu
cht b. B nu vi u l mt th thuc tr
bnh nc i ng rt cng hiu.
Ht b n tr sn li.
Cun b tr nhc u v tiu sn50.
Nhng mn n nu vi b
49
50
Potimarron: Baby pumpkin.

Tiu sn: non.
B nu canh vi hnh v tm kh, nm tng c.

B xt lt tm bt chin.
B p hnh tng t l.
B c tri, ct pha trn lm ci np, moi sch
rut, trong n hnh, tu h ki chn, wakam, nm
hng, nm nc tng v cht xu bt sn dy, hp
trong ni 40 pht, xong y np b li.
Nu dng ni p hi th ch hp 15 pht. y l mt
mn n rt ngon.
6. C ci nu vi tng c
Vt liu:
3 c ci trn ct con c.
1 c hnh ct con c.
1 mung c-ph tng c.
Du m.
Cch lm:
Cho du vo xoong, 1 lp hnh, 1 lp c ci. Cho
vi mung nc, la riu riu nu 15 pht. Ha tng
c vi nc vo sau nu thm vi pht.
C ci lm li tiu tin. C ci sng p nc ung 3
ngy s lm xp chng sng nhiu nc.
114 | Thu-Ba
7. C ci nu ph-tai
Mn ny rt tt cho nhng ai mun bt mp ph, v
c ci trng di (daikon) c tnh cch lm cho gim bt
nc trong c th.
Vt liu:
C ci trng di xt lt.
1 lt ph-tai.
Nc tng.
t tai nm hng.
C sen.
Cch lm:
Cho lt ph-tai vo xoong, (phi sch, khng ngm).
Cho lt c ci vo. nc ngp. Cho cht nc tng,
la riu riu nu 1 gi. Coi chng chm thm nc
ng cn.
Ta c th nu vi t tai nm hng, va ngon li va
tr c bnh st.
Cn mun tr cm cm, s mi th cho thm c sen
vo. Mn ny dng v ma ng rt tt.
XIV. MY IU CN THIT PHI BIT

TRONG CCH NU DNG SINH
Trong cch nu n dng sinh, iu cn thit l phi
uyn chuyn trong cch nu nng rau qu, khi th nu
khng dng du, khi th hp, khi th chng cch thy,
khi th trng, ty theo trng hp.
Nhng ngi b bnh m cn n b nu thit
chn, nhng rau qu c nhiu mu sc ti p m nu
qu lu th mt ht v p. Thng th ch nn trng s
qua trong nc si pha mui cc th rau xanh, trng
va p mt m li cn cht b, va rn ngon.
L: Khng nn vt l i. V d cy ci. C th n, l
th luc hoc mui da. C ngi n r, n l, vt khc
gia, chnh ch m l v c dnh nhau l rt qun bnh.
Cch ct: Cng cn ch trng. Cn bit ct th no
va gi cho mn n c qun bnh va lm p da
n. V d nu mt bt canh su vi c rt, hnh : hnh
th xt vn ra, su th ct tng lt ln, cn c rt th xt
khc, coi sao p mt c? Thng th cc c nn ct
xo xo gi qun bnh m dng, v phn trn c l
m m phn di c l dng, mt lt ct xo th va c
m ln dng.
Sp cc th: Khi nu th nn sp t m n Dng.
Pha m th nn gn la c dng ha mau, vy cc
thc m th phi sp di cng trong ni. Nn t th
116 | Thu-Ba
t, t m nhiu n m t v t dng nhiu n dng

t.
Cc thc m c tnh cch mun i ln cn cc thc
dng th ngc li mun i xung, 2 nng lc hng
thng hng h ha hp nhau m lm cho n qun
bnh em li v ngt ngo. V vy khng nn ly a m
o trn (tr khi cn thit) lm mt tnh cch thin
nhin ca rau qu.
XV. RONG BIN

Cc th rong bin ti k ra y (mua cc tim Tu
hay cc tim dng sinh) chc cc bn t ai n
cng dng ca n. Rong bin rt nhiu khong cht tt
cho tc gi mu en, mc nhiu, t rng, lm do dai
gn ct, tr bnh ln xung p huyt, bnh tr...
1. Kombu
Kombu (hay ta thng gi l ph-tai to bn) l loi
rong mc su di bin, nu n ly nc lm nc dng
cho vo n cho mn m b dng.
2. Wakam
Loi ny hi ging kombu nhng mn hn v n c
sc cng. Dng nu xp tng c (miso). Nu 1u
coi chng n mn, nn ngm ri dnh nc lm mn
n khc.
Th mng khng cn nu lu. Nhng cng dy nn
nu chung vi cc th rau qu khc. ng n nhiu,
1 mung xp trong ba n l . C th t l, xay
thnh bt trn vo mui m hay rc trn cm n ngon
lm.
118 | Thu-Ba
3. Aram, hiziki
Loi ny si nh, thng nu n vi c rt hoc tu
h, nhng phi ngm mt chp, xo s vi du m v
nc nu lu chng 50 pht.
4. Nori
Loi rong b p thnh l vung dng gi rau qu
m ngi Nht gi l suchi, nh gi cun ca ta. H qua
la cho chn, sc n tr thnh hi xanh. C th nu xp
tng c khng cn rong b, m rc nori vo xp cng
ngon. Nori nng chn n khng cng ngon.
XVI. CC MN TRNG MING

Chc cc bn s khng hi lng khi nghe ng
Ohsawa khuyn khng nn n nhiu tri cy v ngt
nht l ng, mt ong, ng cy thch51 (rable, mc
bn Gia n i). Nhng cc bn nn yn tr nu cc bn
khe mnh, khng b bnh tt. ng Ohsawa ch nhm
nhng ngi ang b bnh, nht l bnh trm kha, bnh
nan y, thuc thang dng nhiu m v hiu qu.
Nhng ngi khe mnh c th dng t tri cy v
cht ngt, nh mch nha lm bng bp, np, go... (Nu
khng nhn c ng th nn dng ng nu52, gi
l cassonade, b dng hn ng trng tinh). Tri cy
th nn dng th trong x mnh , m nn trnh dng
nhng th nhp cng t xa n v khc thy th. Chng
hn nh u M th nn n nho, to ty, du ty, l,
v...v..., cn chu th dng chui, xoi, mt, thm,
v...v...
Nhng mun lun lun c khe mnh th nn
dng tri cy hi xa ba n. ng Ohsawa khuyn ta v
ma lnh th tri cy nn nu chn hoc hp dng
ha n. V ma h nng nc th c th n ti. Chui rt
m, nn nu chn hoc hp dng ha ln.
Sau khi nu n nhiu nm cho cc bnh nhn cng
gia nh, da theo kinh nghim thu thp c trong khi
hc hi ti cc trung tm dng sinh khp ni, ti xin
51
52
Cy thch : Maple.
ng nu: Brown sugar.
120 | Thu-Ba
cng hin cc bn mt vi mn n trng ming va

lng cc bn m khng lm hi n sc khe, nhng xin
ng lm dng cc mn m tnh...
Nhng gia nh c ng con tr, a n bnh ngt, c
th lm bnh bng bt m lt, ng mch nha, sa u
nnh, trng g ca g nui thin nhin cho cc em n
hn l mua bnh bn th trng v t nhiu g cng lm
bng cc th c ha cht c th phng hi n c th
cc em ang cn cc cht b dng tt pht trin.
1. Bnh cm
Vt liu:
200gr cm xanh.
3 mung xp mch nha.
1 cht mui.
1 mung xp da kh.
Cch lm:
La cm cho sch tru. Cho vo ci ry li km ra
sch, ro, cho vo ni hp 10 pht, xong em ra trn
mui, da, mch nha, ri vo trong mt ci cho bc
ln bp la riu riu.
Khi cm kh ro, ra da c thoa du, dn ra cho
thnh mt v vung vt dy 2 pht. Nu c nc hoa
bi rc vo khi gn c th n thm ngon lm.
2. To ty (Pomme) nu thch (Agar-agar)

Vt liu:
20gr thch (rong b ng sng mu trng).
5 qu to ngt.
100gr nho kh ( cho c cht ngt).
1 cht mui.
1 cht v chanh no lm mi thm.
Cch lm:
Ngm thch 1 gi. nc i, cho nc khc, ong
1 chn thch, 1 chn ri nc. em nu cho tan thch.
Gt to, ct tng lt mng nu chn vi nho kh
ngm nc, cho 1 cht nc vo nu cho mm. Khi
chn, cho vo my xay nghin nt mn. Cho ng sng
vo trn vi to, quy u, cho v chanh vo cho thm.
ra da ngui, ct lt vung trn ty .
3. Bnh ng sng mt bnh c t im (mn
ring Thu-Ba)
y l mn trng ming c bit i tic, va
ngon va p mt trong dng sinh.
Vt liu:
30 gr thch agar-agar.
1 chn to nu chn vi nho v nghin nt (compote).
1 mung c-ph bt hnh (amande) trng hay 1 cc
nh sa u nnh.
122 | Thu-Ba
100gr mch nha.

1 cc nh nc ct vt c rt, mu vng ( lm
mu t im).
1 cc nh nc ct vt l su, mu lc ( lm mu
t im).
V chanh bm nhuyn hoc mi hoc bt qu (
cho c mi thm).
Cch lm:
Ngm thch ri lm theo nh mn s 2 trn. Chia
lm 2 phn :
1. Ly thch lm ci phng trng.
2. Cn kia ct cc hnh t im v lm keo gn
my hnh vo ci phng trng.
T im
A. Cch ha mu ng sng
a) Mu vng c rt: C rt ct lt mng b vo my
xay nhuyn, cho vo khn vi (khng ht nc)
vt ly nc ct.
b) Mu lc l su: cng lm nh trn.
Ly 2 da lng bng phng. Ha 2 mung xp thch
vi 1 mung c-ph nc c rt cho tht u, vo 1
ci da trng cho u (thch mu vng ct hnh t
im mt bnh).
Xong ri ha 2 mung xp thch vi 1 mung c-ph

nc su cho tht u, vo da th hai trng cho u
(thch mu lc ct hnh t im mt bnh).
B. Lm ci phng thch trng (fond blanc)
Ly 4 mung xp thch (nu ng th hm li)
trn vi sa u nnh hoc bt hnh ha vi t nc nu
5 pht quy u. thch trng ny ln thch trong
khay ngui 20 pht. y l ci phng trng lt na
c t im.
t hnh t im ln mt bnh
Trong lc i cho ci phng thch trng ngui th ta
ly giy trng mng v hoa l hay hnh g khc ty s
thch, ri ly ko tht bn ct my ci hnh ra, t ln
trn mt thch mu (vng hoc xanh), ri dng dao
nhn ct theo hnh giy, hoa th mu vng, l th mu
lc. Xong ri g giy i, ly dao c mi bng mc my
ci hnh hoa l thch mu t ln mt ci phng
thch trng t im.
Gn cht cc hnh t im vo mt bnh
Cui cng ta hm thch cn li ln ci phng
thch trong khay gi cho hoa l khi ri.
Nh vy l ta c mt bc tranh tuyt p (nu ta
kho tay trong lc ct cc hnh hoa l v lc ct thch
124 | Thu-Ba
mu theo hnh hoa l giy) trnh by mn trng

ming c bit trong ba tic.
Cc bn chu kh biu din ti nng xem. Chc c
nhiu bn ha s s v nhiu bc tranh ngon mc tuyt
diu lm cho khch phi l mt lun.
Trong lc chm ch lm th cng nh l ta ang
thin vy.
Thch cn lm nhiu mn khc rt p mt.
Thch nu xong hi ngui hy trn mu. Mu sc-la ly tri minh quyt53 (caroube) hoc c-ph ng
cc rang m xay nhuyn, hoc c-ph ng cc rang
m xay nhuyn, hoc mu vng ca ngh. Nhng th
mu ly thc phm khng c ho cht c hi, nhng
nn pha vi thch m m, nu pha vi thch nng si s
lm mt mu.
Hin nay cc tim Tu, Vit Nam c bn khun
lm ng sng. Cc bn nu thch trn vi mch nha
xong th pha mu, vo khun rt p m li ng vi
dng sinh.
Thch cn nu ch bng nc mch nha. Khi thch
ngui xt ch mch nha vo, cho thm nc v chanh,
n rt mt v ma h.
53
Cy minh quyt: Carob tree.
XVII. CC THC UNG

Vit Nam tr l thc ung chnh.
Trong dng sinh th tr phi thin nhin (khng
c pha ch th g khc trong ), nh "tr Hu "m
dn qu ta vn dng. Tr chnh cng ca dng sinh l
"tr 3 nm". Nhng ngoi ra, h cng dng nhiu th tr
khc.
1. Tr 3 nm (cng gi l tr gi)
Tr 3 nm l tr m l rt gi hi ca cy tr mc t
nht 3 nm, v nu c c l trn cy 3 nm
th tuyt ho (tht ra ngi ta cng hay dng cc cnh
nh ca cy tr). L cng gi cng tt v chu nhiu
sng nng, hp th c sinh lc thin nhin, ung
vo tr truyn sinh lc y cho c th. Sau khi hi, l tr
phi phi tht kh, trc khi pha, nn sao vng ri mi
b vo nc si, ung rt thm v b dng.
Khi no mt mi, pha tr gi (ng m qu, cho
vo t git tng nc), ung s thy khe khon yu
i li ngay.
Ngi u M hay b tr vo nc ri nu si, nh
th tr s mt ht cng hiu v hng v.
126 | Thu-Ba
Cch pha ng nht l nu nc tht si, cho vo

bnh thy, cho tr vo y kn. Pha nh th, tr ung s
ngon v thm hn l em nu. Ma ng cho thm t lt
gng mng, gng s lm m ngi.
2. Tr xanh
Khi hi v, l cn xanh, ta ra sch, b l v cng
vo ni t nu vi mt t gng gi nh (tr xanh th nu
c, v cht tr lu ra, m n vn gi c hng v).
Tr ny ung vo gii nhit. Dn qu ta hay ung th tr
ny khi lm lng ngoi ng. C nhiu qun tr bn
ng thng bn cho khch qua ng.
3. Tr tim sen
Vit Nam, ht sen n ma c em ra nu ch,
tim sen gi li em phi kh, sao vng lm tr. Tr tim
sen hng thm v hi ng, nhng n tr c bnh
kh ng.
4. Nc tr chanh mui
n ma h nng bc, ta hay dng chanh ti xanh,
ra sch ri b vo keo bng snh dm nc mui
(200gr mui ho vi 1 lt nc). Sau 3 thng, ly chanh
ra ct lt b vo nc nu chn. ngui, dm chanh
cho nt, l nc tr chanh mui ung vo khc v

gii nhit. Cho cht mch nha vo ung cng ngon.
5. Tr u: u vn, u , u en...
Mi th u c mi v ring bit, em rang vng (hi
chy), xay nhuyn, pha tr ung rt ngon v gii nhit.
Tr u huyt l tr b thn (ht u c hnh bu
dc nh qu thn).
C th rang vi nhau nm th u: u nnh, u
vn, u (u huyt), u en, u xanh hoc thm
go lt. Rang cho vng, gn nh rang c-ph. Xong ri
trn u vi nhau b vo xoong em nu si 20 pht,
ung ngon v b, v c nhiu cht m.
6. Tr go lt rang
em go lt rang vng m, cho vo xoong nc nu
si cho thm t gng, ung lm d tiu n. Tr ny
dng khi no n ung kh tiu v cm st. C th n
lun c b.
7. Tr bt sn dy (Kouzou)
Pha 1 mung c-ph bt sn dy vo 1 cc nc chn
ngui cho cc tr em i hc v khi tri nng bc. Tr
ny va gii nhit va lm cho rut tt, tr em t b au
bng vt vnh.
128 | Thu-Ba
8. Tr ngoi quc m h hay gi l "caf " (ung th

c-ph chnh cng)
Nu theo dung sinh th khng nn dng "caf".
Mun thay th n th ly la i mch (orge) rang cho
vng m pha ung rt tt, c th b c caf.
Trong cc tim dng sinh c bn cc loi tr ng
cc pha ch sn (gi l c-ph yannoh). Nhng gia nh
khng c th gi ch bin tr nn tm mua y tin
hn.
THC N CC BUI N TRONG NGY

im Tm (1 trong 9 thc n):
1. Kem go lt n vi da mn. C-ph ng cc. (Cho
go lt rang s vo ci c-ph xay nhuyn. Ly 1
chn bt , 5 chn nc, cho vo xoong bc ln bp
khuy 25 pht : l kem go lt, n vi t ph-tai).
2. Bnh m lt, n vi ba-t. Tr 3 nm.
3. Xi u xanh (c v), sa u nnh.
4. Bnh t kp vi cm go lt rang mui n vi mui
m, tr ng cc.
5. Kem k nu vi u xanh (c v), mui m, tr c
sen.
6. Cho go lt ch tng nc, bnh trng chin, tr
u vn hay u nnh.
7. Bnh cun, xp tng c (miso), tr tim sen.
8. Bnh dy u, cm rang mui, tr l xanh.
9. Bnh xo chm tng, rau x lch, tr bt sn dy
hoc go rang.
130 | Thu-Ba
Cm Tra (1 trong 7 thc n):

1. Cm go lt mui m, c kho, rau xanh luc, xp
tng c.
2. Bnh m lt, m cn rn, x lch, c ci kho tng
c, xp u ln (lentille).
3. Cm trn k, hnh c nu vi tng c ph-tai, xp
cua bp, da ci.
4. Xi np lt u , tu h nhi, rau luc, xp b ng.
5. Cm gh khoai lang, xp tng c, da chua, mui
m.
6. Cm rang mui, canh c nu chua, rau luc, b hp.
7. Cm Qung ng, c rt, ti ty (poireau) hp, da
ci.
Cm Chiu (1 trong 7 thc n):

1.
2.
3.
4.
5.
6.
7.
M xo, rau qu (lgumes).

M luc n vi tu h ki xo chua ngt.
Cm go lt, ch cua chay.
Cho go lt ht sen.
Cho k, tu h ki, gi.
Cm go lt, c hp, da ci.
M xo c ci trng (navet).
132 | Thu-Ba
Ph Lc
134 | Thu-Ba
Sau khi nh xong cun sch Nu n Dng Sinh

ca nh ti, do duyn lnh ti tm thy trong giy t
li tp v k cc mn n thun ty Vit Nam son rt
cng phu khng bit t hi no.... V vy ti khng sp
vo trong phn II cun sch ch cch nu cc mn n
dng sinh m li trong phn Ph Lc cng hin
cc bn mun i ba tm li mi v qu hng.
Vy xin cc bn...mc o "tablier" vo bt tay lm
vic.
136 | Thu-Ba
MI V QU HNG
1. Bnh phng tm Sa-Giang
Vt liu:
1 k tm ti.
2 trng trng ht vt.
mung xp bt nng.
1 mung c-ph bt ni.
mung xp ng.
1/3 mung c-ph mui.
mung c-ph tiu.
mung c-ph bt ngt.
mung c-ph ti, 5 cng hnh (ly phn trng).
Cch lm:
Tm ra sch, lt v, b u, ui, x lng rt ch,
ch mui cho sch nht, x sch, ly khn lau kh.
Ly ci xay tm cho nhuyn, cho bt ni vo, gia
v, trng trng ht vt nh ni, trn u, ri bt vo,
nhi k, hi nho hn trng54 bnh t.
Ly khn vi dy, ri mt lp bt nng, mc tm b
vo ln trn, nn 2 u cho cng nh n bnh tt, em
hp 1 gi. Khi hp phi i nc si mi b vo.
54
Trng: Bt nho ri. Cch ly trng: nc m nhi bt lc u, dng

nc lnh bnh thng nhi tip --- Nhi xong, nh ly khn y li thau bt,
cho bt ngh khong 2-3 ting, th bt s do m khng cng.
Bnh chn ngui, cho vo t lnh 1 m, sng xt

mng phi kh 2 nng, ri b v bao. Khi no n, em
ra chin.
2. Bnh gan nng
Vt liu:
15 ht g, hay ht vt.
k ng th.
1 tri da kh.
2 mung xp bt go.
10 tai v (tai hi).
Cch lm:
ng tn nh. Lm 1 chn nc ct da, cho ng
vo thng cho n khi sn st ri ngui.
nh ht g cho tan, ri bt go vo trn u. Cho
ng, ht g v bt vo. Trn u ng cho ni bt.
Tai v rang vng, m nh ri vo cho thm.
Bc khun c thoa du ln bp ch cho nng. bt
vo qua ci ry, bt s chy t t xung khun nng.
Lm nh th, khi nng bnh mi c r tre.
em bnh nng la va va. Bnh chn, ngui,
cho vo t lnh.
3. Bnh kp
Vt liu:
138 | Thu-Ba
300gr ng nhuyn.
300gr bt go.
2 ht g.
2 mung xp sa c.
Vani.
1 tri da kh.
Cch lm:
Lm 100 gr nc ct da (2 chn).
B bt go vo nhi vi nc da cho nhuyn nho
nh trng bnh t (cha t nc da ri sau).
Ht g nh tan vi ng cho dy, trt bt go vo.
Nhi bng tay cho u, ch t t nc da cn li cho
n khi bt sn st, cho sa v vani vo.
Khun bnh kp thoa du ri bt vo nng.
4. Bnh t l gai
Vt liu:
bt nng.
1 mung c-ph hn the.
15 cng l da ( lm mu, nu khng c th ly l
khc cng c).
1 tri da kh.
300gr ng ct trng.
50gr m trng.
Vani.
1 xp l chui.
1 mung xp bt nng.
Cch lm:
Da kh no xong (200 no), cho ng vo xoong,
cho 3 mung xp nc lnh quy cho tan. Nu 10
pht. Khi ng hi ko li th cho da kh vo quy
cho n khi da kh l c.
Ri bt nng vo trn u, nhc xung cho vani vo,
ngui, vo thnh vin.
L da m nhuyn cho vo 5 chn nc lm mu
xanh.
M rang hi vng.
L chui ct sn gi nh bnh t.
Lng 1 chn bt nng, vo 1,5 chn nc 1 da
xanh trn cho u, lc li k, cho 1 mung hn the vo.
Cho bt vo xoong quy u trn la lc u cao,
sau cho nh li cho n khi bt hi c li, quy nhanh
cho bt chn u ri nhc xung, bt hi ngui, dng
tay vt ra nn thnh vin trn, bp mng ra, cho nhn
vo tm li, vo l chui, m bt xung di, nhng
mt bnh vo m, gi li nh bnh t.
C th lm nhn u xanh. Hoc c th trng bt
nh bnh trng th ng khuy chn, m trng ln vi
ri b nhn vo. Ch bt chn th gi tm li ri hy gi
vo l.
5. Ko pho
Vt liu:
140 | Thu-Ba
1 k u xanh.
1 k ng ct.
2 ng vani.
Giy kin gi.
Cch lm:
u ngm 1 m, i v sch, nu chn nh, cho
mui vo tn nhuyn.
Cho ng vo xo vi u cho lng ra. Cho vo my
xay tht nhuyn. Bc ln la quy cho u c li (la
nh), ri cho vani vo trn. u tht ngui, em vin
tng vin trn ri gi vo giy bng.
C th dng u ch (pois chiche) th u xanh.
6. Agar-agar (Thch, ng sng) trng g
Vt liu:
40 trng g.
25gr thch.
k ng ct.
200gr u xanh c.
mung xp sa c.
1 mung c-ph mui.
1 mung xp m du.
hn the.
Vani.
40 v ht g.
Cch lm:
Thch ngm 20 pht ro, cho 1 chn rau cu, 1,5

chn nc.
Nu cho thch tan, cho ng vo quy tan, nm va
ngt v cn sa na.
Khi ng tan, cho hn the, vani, sa c vo quy
u ngui (lng trng).
Mc thch vo v ht g, ch hi c khi b
lng vo (u xanh vin) khi chm.
K mc thch thm vo cho y v trng,
ng lm trng nm.
Khi tht ngui, p v trng ra, ly thch b vo t
lnh.
Mun lm v ht g thch vo, ly ht g,
khot mt l rt nh u ht g, ri dc xung ht
2 lng trng ra, ra sch v, em phi kh, sn.
7. Bnh rn (Bnh cam) 60 ci
Vt liu:
800gr ng.
k u xanh.
1 tri da kh ly cm xt si.
600gr bt np.
200gr bt go.
1 mung c-ph nc hoa bi.
100gr m trng.
50gr bt go lm o.
Cch lm:
142 | Thu-Ba
Nu u xanh lm nhn c trn da si xo. Ly

300gr ng cho 2 mung xp nc xn cho sn st vi
da. Cho u xanh vo xo cho tht kh ri cho nc
hoa bi vo vin tng vin.
Bt np v bt go trn chung ry u, ri cht
nc lnh bp cho bt khi kh.
Ly 500gr ng cn li em thng : ha vi chn
nc lnh cho tan ri bc ln bp hi nng. Ch nc
ng nng t t vo bt nhi cho tht u c th
nn c (kh hn bt bnh t mt cht), nu kh qu,
ri thm nc lnh.
Ngo bt nn mng 3 li, cho nhn vo gi li, ln
s trn mt bn c bt go rc sn, ng ln nhiu, v
bnh s cng, k ln trn m cho u bnh.
Xong em chin cho vng.
8. Xu xoa ht lu
Vt liu:
k ng.
k da kh hay nc ct da.
1/3 gi mu ha tan.
mung xp nc lnh.
200gr bt nng.
1 ng vani.
mung xp hn the.
Cch lm:
Bt nng ch nc lnh quy sn st.
Ly ci ry lt ming vi, mc bt vo ry cho

nc chy ht ri ly mu pht ln.
Khi bt ro nc, em ra ly dao ct ht lu. Nu
nc si cho bt vo luc chn, mc ra r di nc lnh
ro.
Ho ng vi 1,5 chn nc lnh cho tan ri em
nu. Nhc xung cho vani vo ngui cho vo t lnh.
nc ct da ln mt thch, nu 1 chn vun vi 2
chn nc, ng lnh ri ly khun ct di di m
trn vi ht lu. Cho thm nc cc vo.
9. u phng da c
Vt liu:
1 k u phng ln ht.
200gr ng.
2 mung xp mui.
300gr bt ni s 8 o.
hp du n.
Cch lm:
u phng ra sch ro nc, cho mui ng
vo trn u ngm mt m cho thm.
Sng em ra mc 3 mung xp u vo r nh
ry bt m ln r u ( 2 mung xp bt m) lc cho
u u dnh bt, v c tip tc lm nh th. du
vo cho bc ln bp ch si cho u vo chin hi vng
l c.
Vt u ra ro du, ch ngui b v keo ct.
144 | Thu-Ba
Ry bt vo u xong chin lin, ng lu u

chy nc phi ry thm bt, u s ht lng.
Nh thay du lun, mi ln chin t t thi.
10. Bnh bao ngt, 18 ci
Vt liu:
250gr bt m ni s 8.
1 mung xp m hoc du n.
1 mung xp ng ct.
70gr nc lnh.
2 mung c-ph bt ni lm bnh m.
1 mung xp nc da.
3 mung xp dm trng.
Nhn bnh:
3 ht vt, ly lng .
250gr ng ct.
tri da kh.
2 mung xp bt ni s 8.
1 ng vani.
3 git mu gch tm.
Cch lm:
Ly chn 1 mung xp nc m vo, cho 1
mung c-ph ng vo khuy tan, cho vo 2 mung
c-ph bt ni quy u, y chn li, gn bp la
hoc phi nng 15 pht (bt s ni ln 2/3 chn).
Rc bt m xung mt bn, khot 1 l trong bt cho

1 mung xp ng ct v 1 mung xp du cng chn
bt ni vo trn u, ri nc lnh t t cho u (
70gr nc) va cn c, nhi cho tht mn 15 pht,
ri cho vo thau ly khn y li, ch nng chng vi
gi.
Sau , em vo nhi li 10 pht, chia ra 18 phn.
Cho nhn vo gia bnh xp li, ly ci cn g trn ln
ni ba bnh cho thnh hnh bn nguyt.
mi ci bnh ln 1 ming giy trng, gn bp nng
3 pht ri hy em hp vi nc c ch dm. Nh
ch nc si hy b bnh vo hp.
Nhn bnh:
Ly ci thau vo 2 mung xp nc ct da v 3
lng ht vt cng mu cho vng m.
Cho 2 mung xp bt m vo trn u, ly ry lc
cho mn, bc ln bp khuy mau cho nhn c nhuyn.
Nhc xung cho vani. tht ngui hy cho vo bnh.
Nhn nn lm cho sn st, m ng b nhiu vo
bnh, nhn s li ra.
11. H co
Vt liu:
125gr bt go.
160gr nc.
20gr bt nng.
2 mung xp du.
146 | Thu-Ba
2 mung c-ph du xoa tay.

2 mung xp bt nng rc ln bn.
Cch lm:
Trn bt v nc cho u, xong lc li, cho vo cho
ln bp khuy na sng na chn, cho du vo, nhc
xung trn tht u, ly du xoa tay nhi thm cho
nhuyn.
Rc bt nng xung bn, ngt bt nhi cn mng
ri hy bt bnh.
Nhn c sn, c rt hnh, ng, ti, cua, tht nc.
Ly ci xng nu nc si b bnh vo hp.
12. Bnh c ci
Vt liu:
600gr bt go.
1 k ng ct.
100gr m.
10 c ci non.
Hnh, ti, mui, tiu, bt ngt.
Cht phn chua gi nh.
200gr tm.
200gr tht.
Cch lm:
Tt c thi nh, trn bt go ri b khun hp.
13. M si
Vt liu:
500gr bt m.
2 ht vt (khng c cng c).
mung c-ph hn the.
200 gr nc m.
Mu vng.
1 mung c-ph tro tu.
Cch lm:
Ly ci thau ha chung nc m, hn the, nc tro
(nu khng c tro th ly bicarbonate de soude-natri
cacbonat th vo), xong trng vo, ry bt m vo,
ch t mung quy bng a bp.
Ly bt nhi tht k chng 20 pht, cn bt tht
mng, gp lm ba cn qua li vi ln, ct nh si.
Ly xng nc vo bc ln bp, i nc si cho
vo hp chng 15 pht. Thnh thong m np cho i m
hi, ly a tr u.
Mun dnh, em m phi kh (khng nn phi
nhiu qu ngoi nng).
14. Ch qu
Vt liu:
k tht heo.
1/8 mung c-ph hn the.
1 mung xp nc mm.
148 | Thu-Ba
1 mung xp m nc.
mung c-ph bt qu.
1 mung c-ph ng.
Cch lm:
La tht tt, lng b gn da xay nhuyn, rc hn the,
nm nc mm, ng, m, tiu.
Qu rc vo phn tht trn u. Ly lon Guigoz55
lau kh qun ch vng quanh, dy 1 phn.
phn tht cn li trn vi ng trt ln trn m
trn cho u cho dnh vi lp ch trc, ly nc l
xoa chung quanh cho lng.
Khi n ch nng chn ct ra c 2 lp, bn ngoi
vng, bn trong hi nu.
Nng la nh quay t t vng trn, ch chn em ra
thoa m cho lng.
15. Cch lm gi
Vt liu:
100gr u xanh ht.
50gr vi trng.
mung c-ph thch cao.
1 m l tre.
Cch lm:
55
Lon Guigoz: Lon sa bt lm ti nc Php cho thiu nhi. Lon bng nhm
ng knh 10cm v chiu cao 20cm.
u xanh la xong, ngm nc mt chp, xt trong

cho mng bt v.
gi sau, rc thch cao v trn u, y li 2 gi
cho u nt mm.
Tri u v ni t, hoc ci gi c lt l tre rm
kh cho u khi lt xung. Ty ni to nh, 100gr u
c 600gr gi. C th dng ci x nh c c l.
Ri u phn u n mng. Ly a ti nh,
ng lm cho gy mng, 1 lp l 1 lp u. Gi ming v
tre, ri ghm tht cht bng thanh tre, mi ngy cho gi
n 3 ln nc.
Mi ln ngm c x gi vo chu nc 1 ln. Ngy
hm sau ly vi trng khuy vi chng 6 lt nc l
lng cho trong ti gi.
Mi ln cho gi n, ha nc vi vi nc l ti v
gi, ri 1 gi sau p ci x cho chy ht nc.
Ngy u cho gi n nc h hoc nc ging tt
hn.
3 ngy sau, ti nc v trong.
Nu tri nng th 3 ngy, lnh th lu hn l c gi
n. ng m ra coi nhiu, gi s b le li.
16. Bnh men
Vt liu:
20gr bt go.
3 mung c-ph ru trng.
4 mung c-ph nc nng.
6 mung c-ph nc ct da.
150 | Thu-Ba
100gr ng.
150gr bt nng.
Cch lm:
Trn bt go vi 1 mung c-ph nc nng v ru
qut u. Bt nng ry mn trn chung vi ng. Trn
2 th bt vi nhau bp cho tht k.
Ch thm 1 mung c-ph nc nng ri nhi 15
pht, mn ht l c.
em bt y trt v thau ly khn y li 3 gi hoc 1
m cho bnh xp.
Ngt tng vin u vo trn nh hn hn bi ri xp v
khay, ng xp gn nhau.
Ly khay lt giy bc cho bnh khi b chy kht. ry
nc cho t ng thoa du. L t trc 10 pht.
khay v nng 15 pht. Khi nng nn ca l m he
h, bnh n khi b xp v nt. ngui bnh s d ly.
17. Bnh quy gai
Vt liu:
60gr bt m.
100gr bt nng.
1 ht g.
25gr b hoc du.
3 mung c-ph nc da.
3 mung c-ph sa c.
mung c-ph mui.
Cch lm:
Cc th nh nhi chung, 1 gi ri ly khun nn
ra thnh bnh, b nng 10 pht.
18. Bnh bo
Vt liu:
250gr nc.
150gr bt go.
250 cc nc si.
2 mung c-ph bt nng.
Cch lm:
2 th bt trn chung, nhi vi nc lnh cho u, ri
nc si sau.
Ly ci xng nc bc ln bp, sp da v, i
nc si bt v y np li, ch vi ba pht cho bnh
xoy, th ly da ra, cho da khc vo, lm tng m cho
n khi ht bt.
19. Bnh cun bt m
Vt liu:
300gr bt m.
1 mung xp bt nng.
600 cc nc.
mung c-ph hn the.
152 | Thu-Ba
Cch lm:
Ly ci thau ry 2 th bt vo ri cho nc quy
u, ly ry lc li. 10 pht cho bt n, ri rc hn
the vo.
Ly khun nh bnh t. Xp li n vi nc
mm pha.
20. Bnh chui hp bt m
Vt liu:
6 tri chui s.
200 cc nc ct da (10 mung xp).
200gr bt m (1 bt).
100gr ng (3 mung xp).
Cch lm:
Chui xt lt mng cho vo xoong xp nc nu la
nh cho ti cn.
Nc ct da ha vi bt m cho tan, thm ng,
ly khun hay ni gang c thoa du cho chui v bt v
trn hp cch thy gi.
ngui em ra ct ming. Khi n th mi thm
nc ct da hiu Bng Con.
21. Bnh rn
Vt liu:
180gr bt np (1 gi).
70gr khoai ty (1 c).

130gr nc.
70gr ng.
30gr m.
Cch lm:
Khoai ty nu chn xay nhuyn trn vi ng.
Bt np ha tan trong nc trn chung vi khoai,
ng, nhi 5 pht, ly khn 1 gi.
Sau , em ra vin trn, cho nhn vo, ri xoa m
th v cho du gn si, phi lun tay i trn bnh cho
chn vng u.
22. Cch lm bt bnh kho do
Vt liu:
2 k np.
3 mung xp du n.
1 k ct vng.
Cch lm:
Np vo sch kh. Ly cho bc ln bp cho
thit nng cho ct vng vo rang nng mi cho du n
vo ct, rang cho ht ct ri u ra mi cho np vo
rang nh la, thy hi rm da l chn.
Trt ra sn ti cho ngui, ri rang thm 1 ln na
cho n u ht np, ng rang qu vng.
Cho vo ci xay ri ry li. c nm trong keo
y kn np.
154 | Thu-Ba
23. mai qut

Vt liu:
30 qu qut, la th mng v, hi vng.
300gr ng.
200gr gng.
2 mung c-ph cam tho.
mung c-ph hn the.
2 mung c-ph mui.
Cch lm:
Ly qut ct i, b ht, vt ro nc.
Ly ci t ho mui v hn the ngm qut ngy
(nu mun cho qut mm th ng dng hn the), vt
ra x k ri trng qua nc si.
Rc ng v qut ngm 1 m.
Sng xn 10 pht gp ra ro, trn u vi cam
tho, gng, ri sy kh trong l bnh m m cng c,
ri cho v keo.
Cam tho rang ri gi nh ry mn. Gng xt khoanh
mng ngm nc mui (1 lt nc 50gr mui), x sch,
rang v sy kh ri tn nh.
Nu mun cho ngon, qut nn gt v hoc nu dng
qut chn th rc mui gp i ngm 1 ngy.
24. Bn riu cua
Vt liu:
100gr u nnh.
1 lt nc.
1 mung xp du.
2 tri c chua.
1 tri me.
Ti ti c.
30 ht ht iu.
1 cht bt ngt.
Cch lm:
Ngm u 1 m, i v, em xay, lc 3 ln, b b
ly sa.
Ly cho du vo, i si, cho ti, c chua, me
vo xo. nc u v nu si, gch cua ni ln, dng
tha p nh qua mt bn.
Me chn, vt ra dm cho nt, cht nc chua v
canh. Xo mu ln mt canh.
25. Cun tu h
Vt liu:
8 ming tu h ki l.
30gr mng ti.
4 tai nm hng.
mung c-ph ru thm.
4 ming u ph.
1 c sn.
mung xp du m.
156 | Thu-Ba
4 tha nc bouillon.
Cch lm:
Ngm tu h ki (yuba) cho mm.
Cc th rau qu (lgumes) xt nh, bp u nm gia
v ru thm, b ln tu h ki gi tng ming.
em chin cho vng. Cho nc bouillon nm cho va
n. em ra xt dn nh ch rn.
26. Nc tng tamari
Vt liu:
5 ming u ph.
1 k mui ht.
4 lt nc.
100gr ng th.
10gr bt ngt.
Cch lm:
u sp vo h, y kn, 3 ngy 3 m.
2 lt nc vo xoong nu vi 1 k mui, ht cho
ht bt, cn 2 lt nu vi 100gr ng tn nh, lc sch.
Trn chung nc mui v nc ng.
Ly a quy u u 3 ngy cho nhuyn, cho
vo xoong nc ng nu 15 pht.
em xung lc b cn ri qua m.
Hm sau nu si li ln th nh, ri b bt ngt vo
chc nc tng v chai.
Nu mun tng c mu th thng nc ng v.
Mun tng lu khi mc th cho vo mi lt

tng 1gr benzoate de sodium.
Mun cho tng thm th cho vo mi lt nc tng
1 cht tinh du tu v yu.
27. Mm chay
Vt liu:
200gr u phng.
1 gi m cn.
100gr chao.
1 cy ti ti (100gr).
1 ming thm.
20 cng u a.
1 tri c tm.
2 mung xp du n.
Cch lm:
u gi nh, chao tn nhuyn, thm xt nh, c tm
xt nh, m cn xt lt xo, ti xt nh hnh l, u a
ct tng lng 2cm.
Bc cho ln bp xo chung cc th, vo xoong 2
t nc, nu si, cho u phng vo nu si vi do, ch
u chn nh n ra, cho chao v cc th trn vo, la
riu riu cho n khi cn nc.
28. Ba-t nng (Pt chaud)
158 | Thu-Ba
Vt liu:
250gr bt m.
200gr margarine.
1 cht mui.
1 mung c-ph b.
1 lng ht g.
100 gr nc lnh.
Cch lm:
bt ra bn, b mui, b, lng ht g, 1 cht
nc, nhi cho nhanh. Va nhi va thm nc, bt
phi mm, ng kh bnh s km ni.
Dng dao kha ch thp y khun 1 gi. Cn bt
ra va gi, thm margarine, p gi xung mt bn
cn mng, gp lm 3, ri gp 3 na, 15 pht trong t
lnh ri em ra cn v gp li, lm nh trn, cng 6 ln
l .
Sau cng cn bt mng 5 li ct hnh trn, cho nhn
vo, cho thm 1 cht bt m, n ming nhm vng trn
ln mt bnh cho dnh mp. Thoa lng ht g b v
l nng.
Nhn lm mn lt ty .
29. Tht quay
Vt liu:
100 tu h ki.
ng, c-ph.
2 mung xp du.
1 mung c-ph bt ngt.

mung c-ph ng v hng.
Tiu, mui.
Cch lm:
Phn tht: Trng tu h ki cho mm, vt ra r, dn
3 gi, sau sp ln tht cho ro, x ra p cho
thm, trn tiu mui ng.
Phn m: ly 100gr bt np, 80gr nc. Bt np
nhi vi 35gr nc, ly 1/3 bt ri thm 25gr nc nhi
thnh cc em luc trong nc si. Va chn v ngoi,
b v trn vi bt cn li v 20gr nc.
B: Lm bng v bnh m, rut vut thng, trt bt
np m ri sp tu h ki ln rut bnh m.
Dng l chui gi cht em chng 2 gi. ngui,
lt l ra, trn bt vi nc, pht ln da.
Ly cho du vo bc ln bp, i si b gi tht
vo chin s cho da xp.
Khi n, nng cho thm.
30. i g
Tu h luc, qut nhuyn trn vi tu h ki (
luc) v bn tu ct nh nm va, ly l tu h ki (nn
theo hnh i g) b li ct dy cho cht, t v hp
chn. ngui, chin li cho vng, nu vi nm hp, ti,
c chua, u Ha Lan hp.
160 | Thu-Ba
31. Mng nu cua

Nu 1 ni nc dng (bouillon). Nm rm ra sch,
ngm mui, x sch, ct i, bp dp.
C rt xay lm gch cua.
Bn tu xt nh lm vi c.
Mng ct mng.
Nu nc dng (bouillon) cho si cho nm vo, nm
cc th gia v cho va. Cho cht bt m tinh ri b mng
luc v ct mng vo.
Mc ra t v rc tiu.
32. Bnh phng tm
Vt liu:
500gr khoai ty.
1 c ti ti.
100gr bt nng.
1 mung c-ph mt nang.
Cch lm:
Khoai luc chung vi ti cho thm, lt v cho vo ci
gi nhuyn, rc mt nang gi chung ri nhi vi gia v.
bt khoai ln bn nhi nhiu ln (20 pht), ri
t ln l hp chn. ngui ly ko ct trn hoc hnh
ch nht, x hnh vn cho nh c vt (cravate).
em phi nng tht kh.
33. Mm thi chay

u bo, da leo, c ci mui, du n, ti ty,
khm, ng th, gng, ring, t, bt ngt, chao ,
nc mu, thnh.
Cc th xt nh, da leo bp mui, u bo x
mui, chao tn nhuyn, nc mu, nc chao, bt ngt,
trn u cc th, nm mui ng, sau cho gng ti,
ring thnh, b tt c vo keo ct.
162 | Thu-Ba
10 Cch n Theo Phng php Dng Sinh

Gio s George Ohsawa lp ra 10 cch n ung
theo t l phn trm ca cc loi thc phm khc nhau
duy tr sc khe v tr bnh, vi ch n ung tt
nht (v cn bng m v dng) l ton ng cc (s 7
cch n ung ty c).
Cch n ung ny rt c o v c nhng
ngi ang p dng phng cch dinh dng a chung.
Bn nn tm hiu trc khi p dng bt k cch n ung
mi no.
Cch
n s
Ng
cc
Rau c
xo kh
v mn
100%
Rau
sng
tri
cy
Trng
ming
20%
70%
20%
10%
60%
30%
10%
50%
30%
10%
10%
40%
30%
10%
20%
-1
30%
30%
10%
20%
10%
-2
20%
30%
10%
25%
10%
5%
-3
10%
30%
10%
30%
15%
5%
Canh
Tht
C
90%
10%
80%
164 | Thu-Ba
Nc
Ch
ung
khi
thy
kht.
Bn S Lc m Dng Thc Vt
m
Dng
Li Tm
Hng Tm
Mi trng
Ma mng
Nng, nhit i
Lnh, hn i
Mc nhiu
Mc nhiu
vo Xun, H
vo Thu, ng
t
Nhiu nc
Kh nhiu
v trm tch56
v ni la
Phng hng
Mc thng ln,
Mc thng xung,
mc ngang di mt t mc ngang trn mt t
Tc
Mc mau
Mc chm
ln
Ln hn,
Nh hn,
lan rng hn
thu hp li
cao
Cao hn
Thp hn
Kt cu
Mm hn
Cng hn
Hm lng nc
m t hn
Kh hn
Mu sc
Tm lc xanh vng nu cam
Mi v
Nng mi
Nh mi
Hng v
Cay chua ngt mn ng
Thnh phn ha Nhiu
Nhiu
hc
Potassium (K) hn
Sodium (Na) hn
Thnh phn dinh Cht bo protein carbohydrate cht khong
dng
Thi gian nu
Ngn
Lu
56
Trm tch: Sedimentary.
166 | Thu-Ba
V VI
n Tng v Knh Biu
Mun thnh kinh sch hay pht tm n tng,

xin lin lc:
V VI
in th: kinhsachvovi@gmail.com
Printed for Free Distribution / Not For Sale
website: http://www.voviphatphap.org
Cc sch xut bn:

- Chn Kinh (Lng S Hng).
- a Ngc Du K (o Mng Nam & Lng S Hng).
- Lun Hi Du K (o Mng Nam).
- Nguyn L Tn (Lng S Hng).
- Nhn Gian Du K (o Mng Nam).
- Kinh A Di ( Thun Hu & Lng S Hng).
- Ph i Mu i (Lng S Hng).
- Sch Nu n Dng Sinh Ohsawa (Thu-Ba).
- Tham Gia Pht Trin Tr Tm '96 (Lng S Hng).
- Tham Gia Pht Trin Tr Tm 2000 (Lng S Hng).
- Thin ng Du K (o Mng Nam & Lng S Hng).
- Th T Lai Vng '96 (Lng S Hng).
- Th T Lai Vng 2000 (Lng S Hng).
- Thc Hnh T Cu:
Php Hnh Thin i o Song Tu (Lng S Hng).
- Thng Ging Chn L (Kim Thn Cha).
- Ti Tm o (H Vn Em).
- Tuyn Tp Thun Hu ( Thun Hu).
V VI

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Sch Nu n

Dng Sinh Ohsawa

Nguyn Th Thu-Ba (1920 - 1994)

Sch Nu n Dng Sinh Ohsawa

i n C Nguyn b Trc v chu ngoi C Nguyn

CUISINE ET SANT, Saint-Gaudens, v b Franoise

Knh Dng Hng Hn

Ren Lvy ............................................................................ 17

Christine de Castro ............................................................... 21

Sch Nu n Dng Sinh Ohsawa | v

Xi u , u en, u Xanh ...................................................57

Cho K Nu Vi u Xanh ...........................................................66

IV. BP (Ng) ...................................................................... 69

La hc mch (Sarrasin) ................................................................71

IX. BNH M (Bt ni thin nhin)....................................... 90

Ba-t n vi bnh m ................................................................91

Da mui n lin ...........................................................................94

XI. CANH HAY L XP (Soupe)

Canh (Xp) miso ............................................................................98

Sch Nu n Dng Sinh Ohsawa | vii

9. Cua xo gng ...............................................................................108

XIII. CC MN N LM THEO CCH NGI U

XIV. MY IU CN THIT PHI BIT

XVI. CC MN TRNG MING

XVII. CC THC UNG

Tr ngoi quc m h hay gi l "caf " ....................................129

THC N CC BUI N TRONG NGY ............................ 130

Bnh phng tm Sa-Giang ..........................................................137

Sch Nu n Dng Sinh Ohsawa | ix

10 Cch n Theo Phng php Dng Sinh ...................... 163

Sch Nu n Dng Sinh Ohsawa | 1

nghin cu dch l m Dng ca ngnh ng Y, sau

nh mt c m mi ra trng khng c kinh nghim (ti

Mun c sc khe do bn th nn dng cc thc n

Trn mt t l li tm, di mt t l hng tm.

Dng. Vy khi n ta phi la chn nhng thc n qun

Sch Nu n Dng Sinh Ohsawa | 7

phn ha hc, hp, v cc th c, trng, tri cy,

nghing, xy xm mt my... M nh th ko di trn 20

nhng mi v qu hng m b m chng ta nu

mch nha th vo, v n l ng lm bng ng cc,

Ti thch nu n lm, khi gp ai ti mi n l ti

Theo kinh nghim cho ti bit (trn kia c ni

Trng: Nhng vo nc si.

Sch Nu n Dng Sinh Ohsawa | 13

ngi bnh nng tuyt i nn trnh dng tri cy (cht

Cng thc nu mn n : Recipe.

Sch Nu n Dng Sinh Ohsawa | 15

Sch Nu n Dng Sinh Ohsawa | 17

ng chn ch na, ta hy mau mau cu thnh ci

bn cng c dim phc thm nhun nh ti khi c

Sch Nu n Dng Sinh Ohsawa | 19

Sch Nu n Dng Sinh Ohsawa | 21

l lm nha c ch. S xc cm thc gic ti bin th

hnh dng mnh d ang nhanh nhn leo ln sn i,

Sch Nu n Dng Sinh Ohsawa | 23

Sergy, ngy 8 thng chn 1995

V ti do chi ven khp cc li i trong rmg xanh

Sch Nu n Dng Sinh Ohsawa | 25

Sch Nu n Dng Sinh Ohsawa | 27

Sau nhng bui hc tp nu n dng sinh theo li

ngy m, m khng h bit mt. c phi chng nh

"lectrochoc" trong nh thng, gia nh u tht vng