Three-Cup Chicken with King Oyster Mushrooms

6 Servings of Three-Cup Chicken with King Oyster Mushrooms
220 Kcal per serving

5 chopped skinless chicken drumsticks, 450g

5 king oyster mushrooms, 180g

10 cloves garlic

1 red chili pepper

6 basils, 55g

2 Tbsp sesame oil

2 Tbsp rice wine

2 Tbsp soy sauce

1 Tbsp dark muscovado

Skinless chicken drumsticks have high protein content (100g, 27g protein) and minimal long chain saturated fatty acids(LCSFA) content (100g, 2g LCSFA).  In addition, skinless chicken drumsticks have high amounts of beneficial vitamins and minerals, such as vitamin B12, selenium, and phosphorous.  Vitamin B12 can only be obtained from animal products and is essential for healthy nerves, mood, and cardiovascular system.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damages.  Phosphorous, along with calcium and vitamin D, play important roles in bone health.

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, which 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 inhibit cholesterol synthesis, and has anti-microbial activities.  Basils provides distinct flavors with ample antioxidants, orientin, vecenin, and zea-xanthin.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  Sesame oil not only provides unique rich smell of the dish but also offers high contents of vitamin A, E, mono unsaturated fatty acids and plant omega-3 fatty acids that can prevent heart diseases and lowering down blood cholesterols.  This dish is especially great for the cold winter time.

Miso Clam Tofu Soup

4 Servings of Miso Clam Tofu Soup

115 Kcal per serving

20 manila clams (750g)

1 organic soft tofu (250g)

1 Tbsp dried wakame seaweed

3 scallions

2 Tbsp miso paste

2000 ml water

Do you know clams contain higher iron than beef?  It is definitely one of the best choice for people with iron-deficiency anemia.  Zero glycemic indexed clams are also excellent choice for diabetic patients.  In addition, clams have EPA/DHA (100g, 140mg EPA/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.  Clams are low in calories, yet a great source of vitamin B12, copper, selenium.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damages.  However, clams are high in purines that are not recommended for people with gout attack.

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. 

The miso paste is made from fermented soybeans, rice, and barley.  Miso contains all essential amino acids, and has tons of beneficial probiotics that can improve our digestive functions.  Studies have shown that miso in fact can strengthen our immune system and help reducing risk for breast, prostate, and lung cancer.  Green scallions garnish, contains thiosufinates to protect us from microbial infection and prevent colon cancer.  This bowl of soup certainly has great health benefit!