Vegetarian Cuisine: Tofu with Soy Bean Paste

Tofu with soy bean paste

4 Servings of Tofu with Soy Bean Paste

195 Kcal per Serving

non-GMO orgnic soft tofu (400g)

1 red chili pepper

2 cloves garlic

2 green scallions

1 Tbsp cold-pressed extra virgin olive oil

4 Tbsp crispy soy bean sauce

1 lemon 
2 Tbsp veggie broth

This is a nutritious Vegetarian dish.  Soft in texture yet high in phyto-protein content, Tofu is an excellent choice for Vegetarian. With low glycemic index, Tofu contains no cholesterol and can help reduce blood cholesterol levels, and is a great substitute for meat protein.  In addition, tofu and soy bean paste are soy products, which contain isoflavones, plant-derived compounds with estrogenic activity, that may help reduce menopause symptoms in women. 

Red chili peppers have abundant vitamins A, C, E, K as well as capsaicin, a plant compound that can stabilize blood glucose and help reduce blood low density lipoprotein and triglycerides.  Garlic has sulfur-containing allicin which is able to inhibit cholesterol synthesis, and has anti-microbial activities.  Green scallions garnish, contains thiosufinates to protect us from microbial infection and prevent colon cancer.

Above all, this is absolutely a quick-and-easy, delicious, and healthy cuisine for all.

Roasted Lobster Tails

8 Servings of Roasted Lobster Tails

115 Kcal per Serving

4 wild caught lobster tails , about 450g

8 cloves garlic

1 Tbsp Extra Virgin Olive Oil (E.V.O.O.)

1 tsp sea salt

1 tsp pepper powder

4 Tbsp organic mozzarella cheese

1 lemon

8 parsley leaves

8 Tbsp chicken broth

8 tsp Tobiko caviar

If you are not allergic to shellfish, roasted lobster tails would be a great choice for the holiday.  Pretty in orange color when cooked, lobsters contain astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  In addition, lobsters have EPA and DHA, the two omega-3 fatty acids that clinically proved to help reduce risk factors for heart disease, including lower down blood cholesterol and blood pressure.

Roasted in garlic-oil paste not only adds fantastic aroma and taste to your nose and mouth, but also provides health benefits.  Oil can help increase astaxanthin absorption.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities. 

Cheese creates creamy texture for the dish, and this zero-glycemic-index ingredient can also stabilize blood glucose level.  Tobiko caviar adds additional layer of texture and flavor, supplies extra EPA and DHA, that are anti-inflammatory. 

Enjoy!

Vegetarian Cuisine: Roasted Garlic & Butternut Squash

4 servings of Roasted Garlic & Butternut Squash

120 Kcal per Serving
2 cups Butternut squash dices, about 400g

16 cloves of peeled garlic

1 tsp sea salt

1 tsp pepper powder

2 Tbsp Extra Virgin Olive Oil (E.V.O.O.)

Roast for 30 minutes

It’s time of the year to consume a lot of butternut squash!  Not only because their pretty orange hue can boost your appetite but also their ample polyphenolic flavonoids ( such as beta-carotenes, lutein, and zea-xanthin),  are anti-inflammatory.  Low fat and high dietary fibers butternut squash is absolutely lovely side dish, or can be a great substitute for a carbohydrate-rich main dish.  

Roasted in extra virgin olive oil certainly can help absorption of water-insoluble vitamins that are rich in butternut squash.  Piperine-containing peppercorns, on the other hand, further add taste and increase beta-carotenes absorption.

In addition, garlic adds aroma, taste, and nutrition to this dish. The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.

BON APPÉTIT

Vegetarian Cuisine: Spiced Red Wine Poached Pears

4 Servings of Spiced Red Wine Poached Pears
180 Kcal per Serving

4 Pears (~200g each)

1 bottle Red Wine (750 ml)

2 Tbsp brown sugar

1 tsp cinnamon powder

little lemon zest

Mint leaves as garnish

Pears are known for their abundant anti-inflammatory phytonutrients, including various antioxidants, flavonoids, and cancer-fighting cinnamic acids, mostly in their skin.  In addition, pears contain high dietary fibers, mostly non-soluble polysaccharides to inhibit cholesterol absorption and prevent colon cancer.  Although we lost almost half of the phytonutrients by peeling, low glycemic load-pears are still better than other super sweet refined desserts for the holiday season.

Soaked in spiced red wine, these pears provide multi-layers of flavors to satisfy your taste palette.  Especially, red wine contains polyphenols, super anti-inflammatory compounds, such as resveratrol, catechins, and anthocyanines that can lower our blood pressure, protect our heart, and control our blood sugar.  The spice star anise, with its unique aroma, is the best natural source of shikimic acid which is used in the anti-flu medication Tamiflu.  Cinnamon, on the other hand, not only adds flavor but also provides health benefits of maintaining blood sugar levels, helping digestive system, and improving immunity. 

Enjoy!