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.

Stir-Fried Beef with Mushrooms

4 Servings of Stir-Fried Beef with Mushrooms
180 Kcal per serving

250g organic grass-fed thin sliced ribeye beef

5 bella mushrooms (60g)

2 cloves garlic

1 red chili pepper

3 green scallion
1Tbsp tapioca flour

2 Tbs soy sauce

2 Tbs cold-pressed extra virgin olive oil

Grass-fed beef contains more omega-3 fatty acids and conjugated linoleic acid (CLA), both are heart-healthy fats.  Studies have shown that CLA in fact can promote reducing abdominal fats.  Reducing abdominal fat accumulation can decrease the risk of getting metabolic syndrome and type II diabetes.  Especially, beef has high amount of iron and vitamin B12, which can help us against iron-deficiency anemia.  Zero-glycemic-indexed beef is an excellent protein choice for people with diabetes.

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. 

The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.  Green scallions garnish, contains thiosufinates to protect us from microbial infection and prevent colon cancer.  Soy sauce is made from fermented soybeans, and has multiple layers of flavor to please your palate.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  However, too much soy sauce consumption is not recommended because most soy sauce on the market also contain high sodium content.