Steamed Cod with Ginger Garlic Soy Sauce

4 Servings of Steamed Cod with Ginger Garlic Soy Sauce

170 Kcal per serving

2 filets Wild caught Atlantic Cod, 450g

3 slices of ginger

2 cloves of garlic

3 green scallion

2 Tbsp cold-pressed extra virgin olive oil

2 Tbsp soy sauce

Cod contains omega-3 fatty acids, especially EPA and DHA, the two fatty acids that clinically proved to help reduce risk factors for heart disease and improve memory.  With zero glycemic index, cod is a good choice for diabetes.  In addition, cod is a great source of high quality protein (100g, 23g protein), vitamin B complex, and selenium.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damage.  

Chinese cuisine aromatics consists of ginger, garlic, scallions, not only for their aroma but also for their health benefits.  Ginger can promote digestion and stimulate metabolism.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.  Green scallions garnish, contains thiosufinates to protect us from microbial infection and prevent colon cancer.  Soy sauce is made from fermented soybeans, and has multiple layers of flavor to please your palate.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  However, too much soy sauce consumption is not recommended because most soy sauce on the market also contain high sodium content. 

Stir-Fried Celery & Squids

4 Servings of Stir-Fried Celery&Squid

123 Kcal per serving

12 squids (350g)

2 Chinese celery (170g)

2 cloves garlic

1 red hot chili pepper

1 Tbsp cold-pressed extra virgin olive oil
½ tsp salt

With low glycemic load (GL=3, 100g), squids provide high proteins (100g, 16g proteins), and essential omega-3 fatty acids, EPA and DHA (100g, 500 mg EPA/DHA) that clinically proved to help reduce risk factors for heart disease, including lower down blood cholesterol and blood pressure.  Additionally, squids contain selenium, a mineral that is essential for selenoproteins such as glutathione peroxidase and thioredoxin reductase, both are powerful antioxidants our body need to fight against free radicals.  Chinese celery has high fibers content and extreme low calories (100g, 16 Kcal).  In this dish, celeries not only provide texture compliment to chewy squids, phytosterols in celeries actually inhibit cholesterol absorption.  Abundant vitamin K and potassium in celery make it a good choice to lower down blood pressure.  The sulfur-containing allicin in garlic 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, E, K.  This is truly a delicious dish with a lot of health benefit.