Vegetarian Cuisine: King Oyster Mushrooms

3 servings of King Oyster Mushrooms

60 Kcal per serving

4 king oyster mushroom (240g)

5 cloves garlic

1 red hot chili peppers

2 scallions

2 tsp cold-pressed extra virgin olive oil

1 Tbsp soy sauce
1 lemon

King oyster mushrooms are rich in protein (100g, 30g protein), vitamin B complex, and native lovastatin, a cholesterol-lowering compound.  In addition, king oyster mushrooms have high amounts of beta-glucans that can boost immune system to prevent microbial infections.  King oyster mushrooms also contain high amount of antioxidant, ergothioneine that can help us fight against oxidative stress.  The sauce for this dish is full of health benefits as well.  Red chili peppers not only contain vitamins A, C, E, but also has capaicin that can boost metabolism.  The sulfur-containing allicin in garlic has ability to inhibiy cholesterol synthesis, and has anti-microbial activities.  Green scallions contain thiosulfinates to protect us from microbial infection and prevent colon cancer.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.   Lemon juice is rich in vitamin C and citric acid that can help our digestive functions.    This is certainly a healthy yet delicious dish to enjoy!

Stir Fried Leek Pork

4 Servings of Stir-Fried Leek Pork

158 Kcal per serving

250g pork tenderloin

100g leek

1 Tbsp cold-pressed extra virgin olive oil

1 tsp douche/Chinese fermented black beans

Lean pork tenderloin provides high proteins (100g, 26g proteins) and low saturated fats (100g, 1g saturated fats).  With zero glycemic index and zero glycemic load, it is a good choice for diabetes.  In addition, pork has high amount of niacin (Vitamin B3) that can help you to maintain a healthy cardiovascular system.  Leek in this dish not only adds texture and flavor, but also provides health benefits.  For example, leek is good source of dietary fibers (100g, 2g fibers), folic acids, vitamin A, iron, calcium, and selenium.  Plus, the sulfur-containing allicin in leek has ability to inhibit cholesterol synthesis, and has anti-microbial activities.  Adding red chili peppers to this dish gave vitamins A, C, E, and capsaicin that can boost metabolism.  Extra virgin olive oil certainly can help absorption of vitamin A in this dish.  Douche, like soy sauce, is made from fermented soybeans, and has multiple layers of flavor to add into this dish.  Shoyu-polysaccharides and shoyu-flavones from douche can help the growth of gut probiotics and boost immune function.  Simply remember not to add too much douche because of its high sodium content.

Enjoy!

Vegetarian Cuisine: Stir-Fried Turmeric Okra

4 Servings of Stir-Fried Turmeric Okra

65 Kcal per serving

2 cups Okra (300g)

1cup bella mushrooms (100g)

1 red chili peppers

1 Tbsp cold-pressed extra virgin olive oil

1 Tbsp Turmeric power

2 Tbsp water
1 tsp sea salt

This vegetarian dish not only has very low calorie but also contains all health-promoting ingredients. 

Okra has high amounts of vitamin A, B complex, C, K, potassium, calcium, iron, and tremendous dietary fibers.  Okra seeds also contain high-quality protein and it became gooey after cooking.  The gooey part of okra in fact can stabilize blood glucose level, therefore, it is a good choice for diabetes.  In addition, Okra has abundant antioxidants to promote our health, including lowering blood cholesterol to reduce risks of heart diseases, preventing constipation, and preventing eye-related diseases. 

Bella mushrooms are high in vitamin B2, D, selenium, and ergothioneine.  These vitamins, mineral, and antioxidants can help us fighting against free radicals and preventing chronic inflammation.  In addition, mushrooms are full of beta-glucan that can boost our immune function. 
Turmeric powders in this dish not only gives unique flavors and pretty color hue, but also provides super anti-inflammatory power.  

Red chili peppers gave vitamins A, C, E, and capsaicin in chili peppers can boost metabolism. 

Let’s eat more yummy veggies to promote our health!