Stir-Fried Celery & Squids

4 Servings of Stir-Fried Celery&Squid

123 Kcal per serving

12 squids (350g)

2 Chinese celery (170g)

2 cloves garlic

1 red hot chili pepper

1 Tbsp cold-pressed extra virgin olive oil
½ tsp salt

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 lower 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.  Chinese celery has high fibers content and extreme low calories (100g, 16 Kcal).  In this dish, celeries not only provide texture compliment to chewy squids, phytosterols in celeries actually inhibit cholesterol absorption.  Abundant vitamin K and potassium in celery make it a good choice to lower down blood pressure.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.  Adding red chili peppers to this dish gave vitamins A, C, E, and capsaicin that can boost metabolism.  Extra virgin olive oil certainly can help absorption of vitamin A, E, K.  This is truly a delicious dish with a lot of health benefit.

Ginseng Chicken Soup

6 Servings of Ginseng Chicken Soup

155 Kcal per serving

6 skinless chicken legs

2 fresh ginseng roots, 62g

1 sweet onion, 250g

6 dried Jujube Dates, 42g
2 Tbsp rice wine

Chicken soup is very healing for the body and soul.  Recent studies showed that carnosine, a protein found in chicken soup, can in fact help immune system to fight the early stages of flu.  In addition, carnosine can prevent aging, cataracts, and kidney problem.

Jujube dates are sweet and full of flavonoids, such as spinosin and swertish, that help relieve high blood pressure symptom.  A cup of jujube dates tea before bed can actually treat insomnia.  Phenol puerarin in jujube dates can help reduce blood LDL, hence decrease the risk of cardiovascular diseases.

            
Ginseng roots are ancient Chinese herbal medicine for treating chronic illness.  Ginseng roots contain special antioxidants, ginseng saponins and ginsenosides, that can help reducing blood triglycerides and LDL, boosting immune function, and improving memories.  Fresh ginseng roots are sweeter than dried panax ginseng, but still has ginseng’s unique bitterness flavor.   Sweet onions not only balance the bitterness taste of ginseng roots but also provides great health benefits. Quercetin in onions can help reduce inflammation and heal infections.  Low glycemic index onions have chromium that can assist regulating blood sugar thus is a great choice for diabetes.