Miso Clam Tofu Soup

4 Servings of Miso Clam Tofu Soup

115 Kcal per serving

20 manila clams (750g)

1 organic soft tofu (250g)

1 Tbsp dried wakame seaweed

3 scallions

2 Tbsp miso paste

2000 ml water

Do you know clams contain higher iron than beef?  It is definitely one of the best choice for people with iron-deficiency anemia.  Zero glycemic indexed clams are also excellent choice for diabetic patients.  In addition, clams have EPA/DHA (100g, 140mg EPA/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.  Clams are low in calories, yet a great source of vitamin B12, copper, selenium.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damages.  However, clams are high in purines that are not recommended for people with gout attack.

With low glycemic index, Tofu contains no cholesterol and can help reduce blood cholesterol levels, and is a great substitute for meat protein.  In addition, tofu and soy bean paste are soy products, which contain isoflavones, plant-derived compounds with estrogenic activity, that may help reduce menopause symptoms in women. 

The miso paste is made from fermented soybeans, rice, and barley.  Miso contains all essential amino acids, and has tons of beneficial probiotics that can improve our digestive functions.  Studies have shown that miso in fact can strengthen our immune system and help reducing risk for breast, prostate, and lung cancer.  Green scallions garnish, contains thiosufinates to protect us from microbial infection and prevent colon cancer.  This bowl of soup certainly has great health benefit!

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.