Three-Cup Chicken with King Oyster Mushrooms

6 Servings of Three-Cup Chicken with King Oyster Mushrooms
220 Kcal per serving

5 chopped skinless chicken drumsticks, 450g

5 king oyster mushrooms, 180g

10 cloves garlic

1 red chili pepper

6 basils, 55g

2 Tbsp sesame oil

2 Tbsp rice wine

2 Tbsp soy sauce

1 Tbsp dark muscovado

Skinless chicken drumsticks have high protein content (100g, 27g protein) and minimal long chain saturated fatty acids(LCSFA) content (100g, 2g LCSFA).  In addition, skinless chicken drumsticks have high amounts of beneficial vitamins and minerals, such as vitamin B12, selenium, and phosphorous.  Vitamin B12 can only be obtained from animal products and is essential for healthy nerves, mood, and cardiovascular system.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damages.  Phosphorous, along with calcium and vitamin D, play important roles in bone health.

King oyster mushrooms are rich in protein (100g, 30g protein), vitamin B complex, and native lovastatin, a cholesterol-lowering compound.  In addition, king oyster mushrooms have high amounts of beta-glucans that can boost immune system to prevent microbial infections.  King oyster mushrooms also contain high amount of antioxidant ergothioneine, which can help us fight against oxidative stress.  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 inhibit cholesterol synthesis, and has anti-microbial activities.  Basils provides distinct flavors with ample antioxidants, orientin, vecenin, and zea-xanthin.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  Sesame oil not only provides unique rich smell of the dish but also offers high contents of vitamin A, E, mono unsaturated fatty acids and plant omega-3 fatty acids that can prevent heart diseases and lowering down blood cholesterols.  This dish is especially great for the cold winter time.

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!!