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.

Squid Pear Salad

4 Servings of Squid Pear Salad

160 Kcal per serving

12 squids (350g)
1 Asian pear
4 cloves garlic
1 red hot chili pepper
2 scallions
1 Tbsp cold-pressed extra virgin olive oil
1 Tbsp soy sauce
1 lemon

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 lowering 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.

Pears are known for their abundant anti-inflammatory phytonutrients, including various antioxidants, flavonoids, and cancer-fighting cinnamic acids, mostly in their skin.  In addition, pears contain high dietary fibers, mostly non-soluble polysaccharides to inhibit cholesterol absorption and prevent colon cancer.

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 inhibiy cholesterol synthesis, and has anti-microbial activities.  Green scallions contain thiosulfinates to protect us from microbial infection and prevent colon cancer.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.   Lemon juice is rich in vitamin C and citric acid that can help our digestive functions.    This is certainly a summer dish to enjoy!

Poached Egg Salad

Poached Egg Salad

1 serving of Poached Egg Salad

280 Kcal per serving

1 free range organic egg with omega-3 fatty acids

1 cup arugula (salad rocket) (20g)

¼ avocado (50g)

2 strawberries (100g)

Dressing

½ lemon

1 tea spoon cold-pressed extra virgin olive oil

1 tea spoon balsamic vinegar

¼ tea spoon honey

a pinch of salt
a pinch of pepper

Summer is just around the corner, summer salad is served for today!

Arugula provides high levels of fibers, vitamin K, folate, potassium in addition to its high contents of antioxidants, such as indoles, thiocyanates, sulforaphane, and iso-thiocyanates.  These antioxidants can help us fight against free radicals and prevent cancer.  Organic free range eggs with omega-3 fatty acids are eggs fortified with flax seeds fed laying hens.  These eggs contain higher omega-3 fatty acid with anti-inflammatory health benefits.  In particular, lecithin in egg yolk is the precursor of choline is essential for making acetylcholine, an important brain neurotransmitter.  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.  Sweet sour soft strawberries not only provide colorful freshness to this dish but also add more health benefits.  Polyphenols and anthocyanins in strawberries also provide cardiovascular benefits.  Balsamic vinegar and lemon can inhibit LDL oxidation and prevent atherosclerosis and stabilize blood glucose level.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  This is truly an easy recipe full of health benefit.