Halibut with Soy Bean Paste

4 Servings of Halibut with Soy Bean Paste

190 Kcal per serving

2 filets Wild caught Halinut, 310g

3 slices of ginger

2 cloves of garlic

2 green scallion

2 Tbsp cold-pressed extra virgin olive oil

2 Tbsp crispy soy bean paste

Halibut 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, halibut is a good choice for diabetes.  In addition, halibut is a great source of high quality protein (100g, 14 g 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.  In addition, soy bean paste is a soy product, which contain isoflavones, plant-derived compounds with estrogenic activity, that may help reduce menopause symptoms in women.  

Chia Seed Lemonade

4 servings of Chia Seed Lemoade

71 Kcal per serving

3 Tbsp Chia seed (42g)

4 lemons (280g)

2 Tbsp honey

4 cups water

Chia seeds are loaded with fibers, protein, and omega-3 fatty acids, ALA (alpha linolenic acid), massive nutrients yet very low calories.  In addition, chia seeds contain high amount antioxidants, such as ferulic acid, caffeic acid, quercetin, which can help us cleaning up free radicals.  Furthermore, the outer coat of the chia seeds consists of water-soluble mucilage, a non-starch polysaccharide, which swells up in water and become gelatinous.  Mucilage in fact can help stabilize blood glucose and improve bowl movements.  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 increase your appetite on a hot summer day. Although honey contains high levels of sugar, abundant antioxidants in honey can help our digestive system and boost our immune system.

Baked Basil Garlic Salmon

Baked Basil Garlic Slamon

4 servings of baked basil garlic salmon

240 Kcal per serving

1 wild caught salmon filet (500g)
1 lemon (100g)
5 basils (100g)
12 cloves garlic
1 Tbsp cold-pressed extra virgin olive oil
1 tsp salt

Salmon contains astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  In addition, salmon has 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.  Salmon filet is high in protein with zero-glycemic index, make it an excellent choice for diabetes.  Roasted in garlic-oil paste not only adds fantastic aroma and taste to your nose and mouth, but also provides health benefits.  Olive Oil can help increase astaxanthin absorption.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.  In addition to ample vitamins A, B complex, C, and K, the eugenol component of basil's oils can work like many non-steroidal over-the counter anti-inflammatory medications (NSAIDS), which is anti-inflammatory.  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 increase your appetite on a hot summer day.

Enjoy!!