Sake-Steamed Clams

4 Servings of Sake-Steamed Clams

120 Kcal per serving

30 littleneck clams (1100g)

1 red chili pepper

3 cloves garlic

3 scallions

Half cup sake wine
2 Tablespoon tsuyu sauce

Do you know clams contain higher iron than beef?  It is definitely one of the best choices 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.

Tsuyu sauce is made with a combination of soy sauce and dashi (soup extracted from bonito flakes, seaweed, shiitake mushroom, and soy sauce).  Tsuyu sauce provides multiple layer flavors that are perfectly complement clams.  In addition, shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  Shiitake mushrooms have high amounts of beta-glucans that can also boost immune system to prevent microbial infections.  Red chili peppers not only add color to this dish but also has capsaicin that can increase metabolism.  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.  Overall, this is a low-calorie dish with tons of health benefit.

Poached Egg Salad

Poached Egg Salad

1 serving of Poached Egg Salad

280 Kcal per serving

1 free range organic egg with omega-3 fatty acids

1 cup arugula (salad rocket) (20g)

¼ avocado (50g)

2 strawberries (100g)

Dressing

½ lemon

1 tea spoon cold-pressed extra virgin olive oil

1 tea spoon balsamic vinegar

¼ tea spoon honey

a pinch of salt
a pinch of pepper

Summer is just around the corner, summer salad is served for today!

Arugula provides high levels of fibers, vitamin K, folate, potassium in addition to its high contents of antioxidants, such as indoles, thiocyanates, sulforaphane, and iso-thiocyanates.  These antioxidants can help us fight against free radicals and prevent cancer.  Organic free range eggs with omega-3 fatty acids are eggs fortified with flax seeds fed laying hens.  These eggs contain higher omega-3 fatty acid with anti-inflammatory health benefits.  In particular, lecithin in egg yolk is the precursor of choline is essential for making acetylcholine, an important brain neurotransmitter.  Creamy textured, buttery avocado has high levels of MUFA (monounsaturated fatty acids) that can help us to reduce inflammation and fight some types of cancer.  In addition, avocado can help us lowering cholesterol level which preventing cardiovascular diseases.  Sweet sour soft strawberries not only provide colorful freshness to this dish but also add more health benefits.  Polyphenols and anthocyanins in strawberries also provide cardiovascular benefits.  Balsamic vinegar and lemon can inhibit LDL oxidation and prevent atherosclerosis and stabilize blood glucose level.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  This is truly an easy recipe full of health benefit.