Shrimp Broccoli

4 Servings of Shrimp Broccoli
130 Kcal per serving

12 peeled shrimps (150g)

3.5 cups broccoli (350g)

2 cloves garlic

1 Tbsp cold-pressed extra virgin olive oil

1 tsp salt

1 tsp white peppercorn powder

Pretty in orange color when cooked, shrimps contain astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  With zero glycemic index(GI=0, 100g), shrimps provide high proteins (100g, 21g proteins), and essential omega-3 fatty acids, EPA and DHA (100g, 350 mg EPA/DHA) that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Broccoli in this dish not only provide color contrast to boost appetites, but also provides high fibers (100g, 3g fibers), and low calories (100g, 34 Kcal).  Broccoli contains abundant vitamin K and folic acid, and lot of phytochemical antioxidants, such as thiocyanates, indoles, sulforaphane, isothiocyanates, flavonoids, beta-carotene, cryptoxanthin, lutein, zeta-xanthin, that can protect us fight against free radicals.  Olive Oil can help increase astaxanthin and vitamin K absorption.  The sulfur-containing allicin in garlic has ability to inhibit cholesterol synthesis, and has anti-microbial activities.   Enjoy this delicious dish full of health benefits!

Vegetarian Cuisine: Sauteed Bamboo Shoots

Vegetarian Cuisine: Sauteed Bamboo Shoots

4 servings of Sauteed Bamboo Shoots

99 Kcal per serving

2 Fresh bamboo shoots (360g)

1 cup Hon Shimeji mushroom (100g)

2 cloves garlic

1 red hot chili peppers

1 scallions

1Tbsp cold-pressed extra virgin olive oil

2 Tbsp soy bean paste
2 Tbsp water

This is a low-calorie high-fiber vegetarian dish.  The bamboo shoots are high in fibers and low in fat and sugars.  In addition, phytosterols in bamboo shoots can actually inhibit cholesterol absorption, making it an excellent food choice to reduce blood cholesterol and relieve constipation.

In contrast to the crispy texture of bamboo shoots, Hon Shimeji mushrooms provide tender chewy texture.  They are rich in protein (100g, 30g protein), vitamin B complex, and native lovastatin, a cholesterol-lowering compound.  In addition, mushrooms have high amounts of beta-glucans that can boost immune system to prevent microbial infection, and contain high amount of antioxidant, ergothioneine that can help us fight against oxidative stress. 

The soy bean sauce, garlic, red chili peppers, and green scallions for this dish are full of health benefits as well.  Soy bean paste are soy products, which contain isoflavones, plant-derived compounds with estrogenic activity, that may help menopause symptoms in women.  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.  Green scallions contain thiosulfinates to protect us from microbial infection and prevent colon cancer.  This is certainly a healthy yet delicious vegetarian dish to everyone.