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◉ Mediterranean Diet · 21. Garlic Shrimp with Olive Oil
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Garlic Olive Shrimp
Recommended reasons: 橄榄油蒜香虾是一道香气明亮、制作快速、负担较轻的地中海食养料理，适合放在社交焦虑课程中作为补充蛋白质与稳定身体能量的轻食支持。虾肉口感紧实，能够提供优质蛋白，帮助身体在紧张状态下维持清醒与力量；蒜香与橄榄油带来温暖气味，让用餐过程更有安定感。柠檬汁可平衡油脂，使整道料理清爽不厚重。它适合在午餐、晚餐或社交活动前后食用，让身体获得温和饱足，同时避免过度沉重。
2. Recipe and Method
Recipe (1–2 servings):
- 鲜虾 200–250 g，去壳去虾线
- 1.5–2 tablespoons extra virgin olive oil
- 大蒜 3–4 瓣，切片或切末
- 1 tablespoon lemon juice
- 欧芹或香菜 少许，切碎
- A pinch of black pepper
- A pinch of sea salt
- 干牛至 少许，可选
practice:
- 鲜虾洗净后擦干水分，去除虾线，保持口感干净清爽。
- 大蒜切片或切末，欧芹切碎备用。
- 锅中倒入橄榄油，用中小火加热，放入蒜片慢慢炒出香气。
- 加入鲜虾，保持中火翻炒，让虾肉均匀受热。
- 虾身变色卷曲后，加入柠檬汁、黑胡椒、少量海盐和干牛至。
- 继续翻炒 1–2 分钟，避免过度加热导致虾肉变硬。
- 出锅前撒入欧芹，轻轻拌匀，即可温热食用。
3. Small rituals for body and mind
处理虾和大蒜时，可以把注意力放在手上的动作，让思绪从外界评价慢慢回到眼前。
蒜香升起时，放慢呼吸，感受温暖气味进入身体。可以在心里提醒自己：我可以用简单的方式照顾自己。
吃第一口时，先感受虾肉的弹性、柠檬的清爽与橄榄油的柔和，让身体知道此刻是可承受的。
4. Dietary Therapy Experience Record
- 记录食用时间，是午餐、晚餐，还是社交活动前后的补充。
- 观察食用后 30–60 分钟内，饱足感、精神清醒度、胃部负担感和紧张感是否发生变化。
- 若在焦虑、疲惫或需要出门前食用，可记录它是否帮助你恢复一点身体力量。
V. Instructional Videos (approximately 3–5 minutes)
Video Title:橄榄油蒜香虾 · 8 分钟完成的地中海轻盈蛋白料理
6. Precautions
- 虾类过敏者不适合食用，可用鸡胸肉、豆腐或白身鱼替代。
- 蒜香较明显，胃部敏感者可减少大蒜用量，并避免空腹食用。
- 虾肉容易熟，烹调时间不宜过长，以免口感变硬。
- 如需低盐饮食，应减少海盐用量，并避免搭配高盐酱料。
- 橄榄油不建议高温久煎，保持中小火更适合。
hint:本食谱为日常身心调养参考，不替代任何医疗诊断与治疗。如有海鲜过敏、肾脏疾病、低盐饮食要求或特殊营养限制，请优先遵从医护与营养师建议。
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.