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.

Vegetarian Cuisine: Stir-Fried Turmeric Okra

4 Servings of Stir-Fried Turmeric Okra

65 Kcal per serving

2 cups Okra (300g)

1cup bella mushrooms (100g)

1 red chili peppers

1 Tbsp cold-pressed extra virgin olive oil

1 Tbsp Turmeric power

2 Tbsp water
1 tsp sea salt

This vegetarian dish not only has very low calorie but also contains all health-promoting ingredients. 

Okra has high amounts of vitamin A, B complex, C, K, potassium, calcium, iron, and tremendous dietary fibers.  Okra seeds also contain high-quality protein and it became gooey after cooking.  The gooey part of okra in fact can stabilize blood glucose level, therefore, it is a good choice for diabetes.  In addition, Okra has abundant antioxidants to promote our health, including lowering blood cholesterol to reduce risks of heart diseases, preventing constipation, and preventing eye-related diseases. 

Bella mushrooms are high in vitamin B2, D, selenium, and ergothioneine.  These vitamins, mineral, and antioxidants can help us fighting against free radicals and preventing chronic inflammation.  In addition, mushrooms are full of beta-glucan that can boost our immune function. 
Turmeric powders in this dish not only gives unique flavors and pretty color hue, but also provides super anti-inflammatory power.  

Red chili peppers gave vitamins A, C, E, and capsaicin in chili peppers can boost metabolism. 

Let’s eat more yummy veggies to promote our health!

Vegetarian Cuisine: Buddha'sDelight

Vegetarian Cuisine: Buddha’s Delight

 4 servings of Buddha’s Delight

75 Kcal per serving

2 cups butternut squash (300g)

2 cups broccoli (200g)

3 Shiitake mushrooms (60g)

¼ cup ginkgo nuts (30g)

2 Tbsp pomegranate seeds
4 cups veggie broth (960 ml)

This is a five-color veggie dish.  Full of phyto-nutrients, antioxidants, flavonoids, and anthocyanidins, this dish provides tremendous anti-inflammatory compounds and health benefit.  Each different color vegetables contains unique phyto-chemicals that help us fight against stress, infection, and prevent metabolic disorders.  For example, orange butternut squash has beta-carotenes that can reduce the risk of getting age-related macula degeneration.  Green broccoli is full of folate, one of the key nutrients for pregnant women to prevent newborns with neural tube defects.  Red pomegranate seeds contain ellagic acid that plays a role in cancer prevention.  Shiitake mushrooms have high amounts of beta-glucans that can boost immune system to prevent microbial infections.  Yellow ginkgo nuts, so called smart anti-aging herb, are ancient Chinese medicine that often eaten for Chinese New Year, have powerful antioxidants that can sharpen memory and fight against aging.  Truly, this is a delightful dish for everyone!