Shrimp Broccoli

4 Servings of Shrimp Broccoli
130 Kcal per serving

12 peeled shrimps (150g)

3.5 cups broccoli (350g)

2 cloves garlic

1 Tbsp cold-pressed extra virgin olive oil

1 tsp salt

1 tsp white peppercorn powder

Pretty in orange color when cooked, shrimps contain astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  With zero glycemic index(GI=0, 100g), shrimps provide high proteins (100g, 21g proteins), and essential omega-3 fatty acids, EPA and DHA (100g, 350 mg EPA/DHA) that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Broccoli in this dish not only provide color contrast to boost appetites, but also provides high fibers (100g, 3g fibers), and low calories (100g, 34 Kcal).  Broccoli contains abundant vitamin K and folic acid, and lot of phytochemical antioxidants, such as thiocyanates, indoles, sulforaphane, isothiocyanates, flavonoids, beta-carotene, cryptoxanthin, lutein, zeta-xanthin, that can protect us fight against free radicals.  Olive Oil can help increase astaxanthin and vitamin K absorption.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.   Enjoy this delicious dish full of health benefits!

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!