Squid Pear Salad

4 Servings of Squid Pear Salad

160 Kcal per serving

12 squids (350g)
1 Asian pear
4 cloves garlic
1 red hot chili pepper
2 scallions
1 Tbsp cold-pressed extra virgin olive oil
1 Tbsp soy sauce
1 lemon

With low glycemic load (GL=3, 100g), squids provide high proteins (100g, 16g proteins), and essential omega-3 fatty acids, EPA and DHA (100g, 500 mg EPA/DHA) that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Additionally, squids contain selenium, a mineral that is essential for selenoproteins such as glutathione peroxidase and thioredoxin reductase, both are powerful antioxidants our body need to fight against free radicals.

Pears are known for their abundant anti-inflammatory phytonutrients, including various antioxidants, flavonoids, and cancer-fighting cinnamic acids, mostly in their skin.  In addition, pears contain high dietary fibers, mostly non-soluble polysaccharides to inhibit cholesterol absorption and prevent colon cancer.

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 inhibiy cholesterol synthesis, and has anti-microbial activities.  Green scallions contain thiosulfinates to protect us from microbial infection and prevent colon cancer.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.   Lemon juice is rich in vitamin C and citric acid that can help our digestive functions.    This is certainly a summer dish to enjoy!

Vegetarian Cuisine: Spiced Red Wine Poached Pears

4 Servings of Spiced Red Wine Poached Pears
180 Kcal per Serving

4 Pears (~200g each)

1 bottle Red Wine (750 ml)

2 Tbsp brown sugar

1 tsp cinnamon powder

little lemon zest

Mint leaves as garnish

Pears are known for their abundant anti-inflammatory phytonutrients, including various antioxidants, flavonoids, and cancer-fighting cinnamic acids, mostly in their skin.  In addition, pears contain high dietary fibers, mostly non-soluble polysaccharides to inhibit cholesterol absorption and prevent colon cancer.  Although we lost almost half of the phytonutrients by peeling, low glycemic load-pears are still better than other super sweet refined desserts for the holiday season.

Soaked in spiced red wine, these pears provide multi-layers of flavors to satisfy your taste palette.  Especially, red wine contains polyphenols, super anti-inflammatory compounds, such as resveratrol, catechins, and anthocyanines that can lower our blood pressure, protect our heart, and control our blood sugar.  The spice star anise, with its unique aroma, is the best natural source of shikimic acid which is used in the anti-flu medication Tamiflu.  Cinnamon, on the other hand, not only adds flavor but also provides health benefits of maintaining blood sugar levels, helping digestive system, and improving immunity. 

Enjoy!