Vegetarian Cuisine: Cauliflower Rice

6 Servings of Cauliflower Rice

82 Kcal per serving

3 cups cauliflower rice (330g)

4 bella mushroom (50g)

1.5 cups organic non-GMO sweet corn kernels (110g)
0.5 cup peas (72g)
2 carrots (100g)
1 Tbsp cold-pressed extra virgin olive oil
1 Tbsp peppercorn
1 tsp  salt

This vegetarian dish can be served as a substitute of regular high-glycemic-index fried rice.   High-glycemic-index food promotes insulin spikes that may lead to obesity and Type II diabetes. 

Cauliflowers are high fibers (100g, 3g fibes), low calories (100g, 40 Calories) veggies with low glycemic index, which contain high amounts of vitamin C, B1, B2, B3, B5, potassium, and magnesium.  The phytochemicals in cauliflowers, such as sulforaphane and indole-3-carbinol, can inhibit cancer cell growth in the laboratory.  In addition, Di-indolyl-methane in caulifower is a fat soluble phytochemical that can protect us from virus and bacterial infections.  Carrots contain high amount of fat-soluble antioxidant, β-carotene, that is known to protect our eyesight and promote skin health.  Peas not only have high quality protein (100g, 5g protein) but also have ß-sitosterol that can inhibit cholesterol absorption.  Corn Kernels have a lot of phenolic flavonoids that can help us fight against free-radical damages.  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.  Extra virgin olive oil certainly can help absorption of fat-soluble vitamins that are rich in carrots.  Piperine-containing peppercorns, on the other hand, further add taste and increase ß -carotene absorption.

Shrimp Broccoli

4 Servings of Shrimp Broccoli
130 Kcal per serving

12 peeled shrimps (150g)

3.5 cups broccoli (350g)

2 cloves garlic

1 Tbsp cold-pressed extra virgin olive oil

1 tsp salt

1 tsp white peppercorn powder

Pretty in orange color when cooked, shrimps contain astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  With zero glycemic index(GI=0, 100g), shrimps provide high proteins (100g, 21g proteins), and essential omega-3 fatty acids, EPA and DHA (100g, 350 mg EPA/DHA) that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Broccoli in this dish not only provide color contrast to boost appetites, but also provides high fibers (100g, 3g fibers), and low calories (100g, 34 Kcal).  Broccoli contains abundant vitamin K and folic acid, and lot of phytochemical antioxidants, such as thiocyanates, indoles, sulforaphane, isothiocyanates, flavonoids, beta-carotene, cryptoxanthin, lutein, zeta-xanthin, that can protect us fight against free radicals.  Olive Oil can help increase astaxanthin and vitamin K absorption.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.   Enjoy this delicious dish full of health benefits!