Vegetarian Cuisine: Mexican Salad with Lime-Honey Dressing

4 servings of Mexican Salad with Lime-Honey Dressing
200 Kcal per serving

1 romaine heart (180g)
0.5 cup cooked canned kidney beans
0.5 cup cooked canned organic non-GMO sweet corn kernels
1 tomato (150g)
0.5 cup purple onion (120g)
1 avocado (120g)

Dressing:
1 Tbsp cold-pressed extra virgin olive oil
1 lime
1 tsp honey
0.5 tsp salt
1 tsp pepper

Mexican salads are fresh, colorful, and light.  Low-calories veggies with high protein kidney beans (100g, 9g proteins) and creamy avocado create a balanced nutritious vegetarian cuisine. 

Romaine heart contains very low calories yet provides vitamins A, C, K, folic acids, and fibers.  Low-glycemic-index kidney beans contain substantial amounts of pre-biotics alpha-galactosides and resistant fibers, both are beneficial to our gastrointestinal tracts’ health.  In addition, kidney beans are full of antioxidants, such as isoflavones and anthocyanines.  However, raw kidney beans contain toxic lectin phytohaemagglutinin and starch blocker that can be easily eliminated with cooking.  Sweet corn kernels are loaded with zeaxanthin and lutein, two antioxidants that promote healthy vision.  Tomatoes contain all four major carotenoids and lycopene, that provide health benefits in decreasing risk of getting certain cancer and eye disease.  Onions not only offer tangy sweet taste but also provide great health benefits.  Quercetin in onions can help reduce inflammation and heal infections.  Low-glycemic- indexed onions have chromium that can assist regulating blood sugar level, thus a great choice for diabetes.  Creamy textured, buttery avocado has high levels of MUFA (monounsaturated fatty acids) that can help us to reduce inflammation and fight some types of cancer.  In addition, avocado can help us lowering cholesterol level which preventing cardiovascular diseases.  Extra virgin olive oil can certainly help carotenoids and lycopene absorption.  Lime supplies unique sour bitter flavor and high amounts of vitamin C that are good for our skin.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  Bon appetit!

Roasted Mackerel

Roasted Mackerel

8 servings of roasted mackerel

260 Kcal per serving

2 wild caught mackerel (1000g)
1 lemon (100g)
2 parsley (20g)
1 Tbsp wasabi pepper salt

Mackerel has high amounts 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.  In addition to these anti-inflammatory omega-3 fatty acids, mackerel is high in protein with zero-glycemic index, make it an excellent choice for diabetes.

Lemon are the most nutritionally powerful fruits that contain a lot of antioxidants and flavonoids, including citric acid, vitamin C, hesperetin, naringin, naringenin, carotenes, and lutein.  Their intense citrus aroma and sour flavor compliment oily mackerel very well, creating a good balance of flavor.

Parseley not only enhances flavor and color, but also supplies a lot of phyto-antioxidants, such as myristicin, limonene, eugenol, apiin, and apigenin, that are good for our health.   Especially, eugenol has anti-microbial activity and can stabilize blood glucose level.

Enjoy!!

Sake-Steamed Clams

4 Servings of Sake-Steamed Clams

120 Kcal per serving

30 littleneck clams (1100g)

1 red chili pepper

3 cloves garlic

3 scallions

Half cup sake wine
2 Tablespoon tsuyu sauce

Do you know clams contain higher iron than beef?  It is definitely one of the best choices 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.

Tsuyu sauce is made with a combination of soy sauce and dashi (soup extracted from bonito flakes, seaweed, shiitake mushroom, and soy sauce).  Tsuyu sauce provides multiple layer flavors that are perfectly complement clams.  In addition, shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  Shiitake mushrooms have high amounts of beta-glucans that can also boost immune system to prevent microbial infections.  Red chili peppers not only add color to this dish but also has capsaicin that can increase 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.  Overall, this is a low-calorie dish with tons of health benefit.