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.

Steamed Cod with Ginger Garlic Soy Sauce

4 Servings of Steamed Cod with Ginger Garlic Soy Sauce

170 Kcal per serving

2 filets Wild caught Atlantic Cod, 450g

3 slices of ginger

2 cloves of garlic

3 green scallion

2 Tbsp cold-pressed extra virgin olive oil

2 Tbsp soy sauce

Cod contains omega-3 fatty acids, especially EPA and DHA, the two fatty acids that clinically proved to help reduce risk factors for heart disease and improve memory.  With zero glycemic index, cod is a good choice for diabetes.  In addition, cod is a great source of high quality protein (100g, 23g protein), vitamin B complex, and selenium.  Selenium is cofactors for glutathione peroxidase, an enzyme that protects us from oxidative damage.  

Chinese cuisine aromatics consists of ginger, garlic, scallions, not only for their aroma but also for their health benefits.  Ginger can promote digestion and stimulate 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.  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.