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!

Seafood Paella

6 Servings of Seafood Paella

370 Kcal per serving

1.5 cups white rice
2.5 cups chicken broth
1 onion (320g)
2 tomatoes (200g)
2 parseley (50g)
1 cup peas
10 squids (300g)
12 shrimps (300g)
12 clams (240g)
2 Tbsp cold-pressed extra virgin olive oil
1 Tbsp water
1 Tbsp saffron
1 tsp salt
1 tsp pepper
1 lemon

Seafood Paella is a colorful, delicious dish full of health benefit.  With zero glycemic index (GI=0, 100g), shrimps, squids, and clams provide high proteins and essential omega-3 fatty acids, EPA and DHA that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Pretty in orange color when cooked, shrimps contain astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  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.  In addition, calms have high amounts of iron, is definitely one of the best choice for people with iron-deficiency anemia.  In particular, calms are very low in calories, yet a great source of Vitamin B12, copper, and selenium.  However, seafood is high in purines that are not recommended for people with acute gout attack.

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.  Quercertin in onions can help reduce inflammation and heal infections.  Low-glycemic-indexed onions have chromium that can assist regulating blood glucose, thus is a great choice for diabetes.  Peas are high in protein and contain ß-sitosterol that can inhibit cholesterol absorption, further decreasing blood cholesterol level.

Spices in this dish not only boost delicious flavor of all the ingredients, but also provide tons of health benefits.   Piperine-containing peppercorns increase beta-carotenes absorption.  Lemons 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.  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.  Finally, Saffron is a rare spice full of phytochemicals and antioxidants.  Safranal and α-crocin, are the two special antioxidants in saffron that are anti-convulsant and anti-depressant.

Bon apetite!

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.