Vegetarian Cuisine: Mexican Salad with Lime-Honey Dressing

4 servings of Mexican Salad with Lime-Honey Dressing
200 Kcal per serving

1 romaine heart (180g)
0.5 cup cooked canned kidney beans
0.5 cup cooked canned organic non-GMO sweet corn kernels
1 tomato (150g)
0.5 cup purple onion (120g)
1 avocado (120g)

Dressing:
1 Tbsp cold-pressed extra virgin olive oil
1 lime
1 tsp honey
0.5 tsp salt
1 tsp pepper

Mexican salads are fresh, colorful, and light.  Low-calories veggies with high protein kidney beans (100g, 9g proteins) and creamy avocado create a balanced nutritious vegetarian cuisine. 

Romaine heart contains very low calories yet provides vitamins A, C, K, folic acids, and fibers.  Low-glycemic-index kidney beans contain substantial amounts of pre-biotics alpha-galactosides and resistant fibers, both are beneficial to our gastrointestinal tracts’ health.  In addition, kidney beans are full of antioxidants, such as isoflavones and anthocyanines.  However, raw kidney beans contain toxic lectin phytohaemagglutinin and starch blocker that can be easily eliminated with cooking.  Sweet corn kernels are loaded with zeaxanthin and lutein, two antioxidants that promote healthy vision.  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.  Quercetin in onions can help reduce inflammation and heal infections.  Low-glycemic- indexed onions have chromium that can assist regulating blood sugar level, thus a great choice for diabetes.  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.  Extra virgin olive oil can certainly help carotenoids and lycopene absorption.  Lime supplies unique sour bitter flavor and high amounts of vitamin C that are good for our skin.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  Bon appetit!

Vegetarian Cuisine: Cauliflower Rice

6 Servings of Cauliflower Rice

82 Kcal per serving

3 cups cauliflower rice (330g)

4 bella mushroom (50g)

1.5 cups organic non-GMO sweet corn kernels (110g)
0.5 cup peas (72g)
2 carrots (100g)
1 Tbsp cold-pressed extra virgin olive oil
1 Tbsp peppercorn
1 tsp  salt

This vegetarian dish can be served as a substitute of regular high-glycemic-index fried rice.   High-glycemic-index food promotes insulin spikes that may lead to obesity and Type II diabetes. 

Cauliflowers are high fibers (100g, 3g fibes), low calories (100g, 40 Calories) veggies with low glycemic index, which contain high amounts of vitamin C, B1, B2, B3, B5, potassium, and magnesium.  The phytochemicals in cauliflowers, such as sulforaphane and indole-3-carbinol, can inhibit cancer cell growth in the laboratory.  In addition, Di-indolyl-methane in caulifower is a fat soluble phytochemical that can protect us from virus and bacterial infections.  Carrots contain high amount of fat-soluble antioxidant, β-carotene, that is known to protect our eyesight and promote skin health.  Peas not only have high quality protein (100g, 5g protein) but also have ß-sitosterol that can inhibit cholesterol absorption.  Corn Kernels have a lot of phenolic flavonoids that can help us fight against free-radical damages.  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.  Extra virgin olive oil certainly can help absorption of fat-soluble vitamins that are rich in carrots.  Piperine-containing peppercorns, on the other hand, further add taste and increase ß -carotene absorption.