推薦序：李愷婉 / 2
序言 / 4

坐月，你要知道的事
為甚麼要坐月？ / 13
坐月的飲食原則 / 14
認識自己的體質 / 16
坐月的進補原則 / 20
四季進補的注意事項 / 22
哺乳媽媽的飲食要點 / 24
剖腹媽媽的飲食要點 / 26
剛生產媽媽生活十大要點 / 28
產後護理 / 30
乳房護理知識 / 32
坐月的迷思 / 34

坐月的飲食餐膳
一. 坐月期間的養生家常菜 / 37
坐月期間推薦食材 / 38
坐月期間忌吃食材 / 39
煎蓮藕餅 / 40
Pan-fried Lotus Root Fish Cakes
竹笙燴蘆筍 / 41
Simmered Zhu Sheng with Asparagus
腐衣香芹魚卷 / 42
Wrapped Fish Fillet and Celery with Tofu Skin Rolls
雪耳百花釀冬菇 / 44
Stuffed Mushrooms with Minced Shrimp in White Fungus Sauce
麻油雞酒 / 46
Simmered Chicken with Black Sesame Oil and Glutinous Rice Wine
西蘭花炒杏鮑菇 / 47
Stir-fried King Oyster Mushroom with Broccoli
杞子燴海參 / 48
Braised Sea Cucumber with Qi Zi and Mushrooms
紅燒豆腐肉丸子 / 50
Braised Meatballs and Tofu
瑤柱杞子蒸水蛋 / 52
Steamed Egg with Dried Scallop and Qi Zi
西芹木耳炒豆乾 / 53
Stir-fried Celery, Wood Ear Fungus and Dried Tofu
茄汁雞蛋燴四蔬 / 54
Simmered Tomato, Carrot, Celery with Egg and Tomato Sauce
荷塘小炒 / 56
Stir-fried Pacific Saury Fillet, Water Chestnut and Lotus Root
南瓜蒸排骨 / 57
Steamed Spareribs and Pumpkin
瑤柱扒玉子豆腐 / 58
Fried Egg Tofu with Dried Scallop Sauce
蜜豆百合炒雞柳 / 60
Stir-fried Chicken Fillet with Lily Bulb and Snow Pea
酒釀煮竹絲雞蛋 / 62
Black-skinned Chicken Egg with Glutinous Rice Wine
紅豆紫米番薯糖水 / 63
Sweet Potato Sweet Soup with Red Bean and Black Glutinous Rice

二. 暖胃強身五更飯 / 64
瑤柱蛋白炒飯 / 65
Stir-fried Dried Scallop Rice with Egg White
香菇椰菜糙米飯 / 66
Dried Shrimp, Mushroom and Cabbage Brown Rice
雜菜肉粒飯 / 67
Stir-fried Rice with Meat and Assorted Vegetables

三. 產後第一週飲食重點 / 68
生化湯 / 69
金針木耳紅棗鯽魚湯 / 70
Crucian Carp Soup with Dried Daylily, Black Fungus and Red Date
淮山蓮子排骨湯 / 72
Huai Shan, Lotus Seeds and Sparerib Soup
Lean Pork Soup with Button Mushrooms and Asparagus
合掌瓜素菜湯 / 75
Vegetarian Soup
椰菜肉碎香菇粥 / 76
Minced Pork Congee with Mushroom and Cabbage
紅蘿蔔雞絲粥 / 78
Chicken and Carrot Congee
生薑炒米茶 / 80
Fried Brown Rice Ginger Tea
艾葉紅棗茶 / 81
Ai Ye, Red Date and Egg Tea

四. 產後第二週飲食重點 / 82
十二朝後吃薑醋 / 83
豬腳薑醋 / 84
Pork Trotter in Sweet Vinegar with Ginger and Eggs
蟲草花淮杞鮮鮑湯 / 86
Fresh Abalone Soup with Cordyceps Flower and Qi Zi
黨參淮杞響螺湯 / 88
Conch Soup with Dang Shen, Huai Shan and Qi Zi
北芪猴頭菇瑤柱瘦肉湯 / 90
Lean Pork Soup with Bei Qi, Monkey-head Mushroom and Dried Scallop
紅腰豆圓肉排骨湯 / 91
Pork Bone Soup with Red Kidney Bean and Dried Longan
蘋果小米紅糖粥 / 92
Millet Congee with Apple and Brown Sugar
北芪鴨蛋粥 / 93
Bei Qi and Duck Egg Congee
杜仲寄生蛋茶 / 94
Du Zhong , Sang Ji Sheng and Egg Tea
黑豆南棗茶 / 95
Black Bean and Black Date Tea

五. 產後第三週飲食重點 / 96
清補涼排骨湯 / 97
Pork Bone Soup with Qing Bu Liang
姬松茸黑豆烏雞湯 / 98
Black-skinned Chicken Soup with Matsutake Mushroom and Black Bean
椰子花膠燉雞湯 / 100
Double-steamed Chicken Soup with Coconut and Dried Fish Maw
田七燉雞湯 / 103
Double-steamed Chicken Soup with Tian Qi
鮑魚雞絲粥 / 104
Abalone and Shredded Chicken Congee
洋參紅棗粟米粥 / 106
American Ginseng, Red Date and Sweet Corn Congee
茯苓紅棗杞子茶 / 108
Fu Ling, Qi Zi and Red Date Tea
葡萄薑蜜茶 / 109
Raisin, Ginger and Honey Drink

坐月期間特別需要的食療
一. 產後缺乳 / 111
木瓜鮮奶 / 112
Papaya Milk
絲瓜金針菜豆腐湯 / 113
Angled Luffa Soup with Dried Daylily and Tofu
鮮淮山紅豆花生牛奶湯 / 114
Yam, Red Bean and Milk Soup
雪耳蓮子圓肉茶 / 115
White Fungus, Lotus Seed and Dried Longan Tea

二. 回乳、斷乳 / 116
陳皮萊菔子飲 / 117
Dried Radish Seed Drink
麥芽回乳湯 / 118
Fried Malt and Lean Pork Soup

三. 乳腺炎 / 120
核桃仁黃酒飲 / 121
Walnut and Shaoxing Wine Drink
蒼耳公英瘦肉湯 / 122
Cang Er Zi, Dandelion and Lean Pork Soup

四. 產後惡露不淨 / 124
荔枝乾茶 / 125
Dried Lychee Tea
鮮蓮藕木耳排骨湯 / 126
Sparerib Soup with Lotus Root and Wood Ear Fungus
芎歸田七豬尾湯 / 128
Pork Tail Soup with Dang Gui, Chuan Xiong and Tian Qi

五. 產後腰腹疼痛 / 130
益母草山楂紅糖水 / 131
Yi Mu Cao and Dried Haw Drink
當歸生薑羊肉湯 / 132
Mutton Soup with Dang Gui and Ginger
杜仲山藥栗子粥 / 133
Du Zhong, Huai Shan and Chestnut Congee

六. 產後貧血 / 134
阿膠杞子瘦肉燉湯 / 135
Double-steamed Lean Pork Soup with E Jiao and Qi Zi
紅棗杞子蒸雞 / 136
Steamed Chicken with Red Dates and Qi Zi

七. 產後失眠 / 138
酸棗仁柏子仁紅棗粥 / 139
Date Nut Kernel, Bai Zi Ren and Red Date Congee
洋參百合鵪鶉湯 / 140
Quail Soup with American Ginseng and Dried Lily Bulb

八. 產後汗多 / 142
黑豆蓮子百合茶 / 143
Black Bean, Lotus Seeds and Dried Lily Bulb Tea
北芪浮小麥煅牡蠣湯 / 144
Bei Qi, Fu Xiao Mai and Calcined Oyster Shell Soup

九. 產後脫髮 / 146
黃精首烏桑椹雞蛋茶 / 147
Huang Jing, He Shou Wu, Dried Mulberry and Egg Sweet Soup
靈芝黑豆南棗烏雞湯 / 148
Black-skinned Chicken Soup with Ling Zhi, Black Bean and Black Date

十. 產後水腫 / 150
茅根赤小豆茯苓粥 / 151
Couchgrass Root, Small Red Bean and Fu Ling Congee
冬瓜薏米鯇魚湯 / 152
Carp Tail Soup with Winter Melon and Job’s Tears

十一. 產後便難 / 154
蜂蜜芝麻潤腸茶 / 155
Black Sesame and Honey Drink
紅薯粥 / 156
Sweet Potato Congee

十二. 小便異常 / 158
北芪麥冬通草粥 / 159
Bei Qi, Mai Dong and Tong Cao Congee
桑螵蛸核桃芡實豬腱湯 / 160
Pork Shin Soup with Sang Piao Shao and Walnut

十三. 產後抑鬱 / 162
玫瑰合歡陳皮茶 / 163
Rose Petal, He Huan Hua and Dried Tangerine Peel Tea
珍珠母蓮子茯神蛋茶 / 164
Zhen Zhu Mu, Lotus Seed, Fu Shen and Egg Tea
生地百合杞子糖水 / 165
Sheng Di, Dried Lily Bulb and Qi Zi Sweet Soup

附錄：坐月傳統禮儀習俗 / 166
附錄：進補食材功效速查 / 168

英文食譜 / 174
Recipes in English
印尼文食譜 / 194
Resep dalam Bahasa Indonesia