If you don't know what to serve for dinner tonight ...
If you are watching your weight, this is a great health-promoting recipe for you. It's not just low in calories it also adds a wealth of nutrients, especially health-promoting vitamins C and K, to your Healthiest Way of Eating. Enjoy!
Ingredients:
- 1/2 medium onion, sliced medium thick
- 4 medium cloves garlic, pressed
- 1 TBS chicken or vegetable broth broth
- 1 TBS minced fresh ginger
- 2 cups small broccoli florets, cut into about 1/2-inch pieces with no stem
- 1 lb cod filet, cut into 1-inch pieces (use thick filets)
- 4 cups finely shredded green cabbage
- 2 TBS chopped fresh cilantro
- salt and white pepper to taste
- 1 TBS sesame seeds
- Sweet n' Sour Sauce
- 3 TBS soy sauce
- 1/4 cup rice vinegar
- 1/4 cup mirin rice wine
- 2 TBS chicken or vegetable broth
- 2 TBS honey
- salt and white pepper to taste
- Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.
- Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.
- While sauce is reducing, prepare rest of ingredients.
- Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
- Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.
- Add broccoli and continue to stir-fry for another minute.
- Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
- Add sweet n' sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.
- Seaweed Rice
In-Depth Nutritional Profile for Sweet N' Sour Cod with Cabbage and Broccoli
Healthy Food Tip
Do you not agree that meat has harmful effects on the human body over time?
I do not believe that research supports the perspective that eating meat necessarily has negative harmful consequences. The impact of meat-eating depends completely on (1) the type of meat eaten, (2) the frequency with which meat is eaten, (3) how much meat is eaten, and (4) how well the meat is matched to a person's biochemical individuality.
Eating non-organic, high-fat cuts of meat (like rib meat) in any significant amount does clearly pose health risks. These risks includes cardiovascular risks related to saturated fat intake, cancer risks related to growth hormone residues, and immune system risks related to antibiotic residues.
Certified organic lean meat (cut from the round bone, like top round, bottom round, or eye of round) eaten in moderate amounts (four to six ounces) twice a week might be highly beneficial to some people's lifelong health. If you look at the research behind a diet like the Paleolithic Diet, you'll find that non-domesticated animals, living in the wild, often have very different types of fat than most of the domesticated, ranch-raised, and grain-fed animals that are raised today. You'll also find that in general, animals living in the wild have a far lower percent body fat than the animals we raise for meat.
While WHFoods website and The World's Healthiest Foods book do emphasize organically grown plant-based foods, I think that lean meat (as well as other animal-based foods such as poultry and seafood) can play an important role in a Healthiest Way of Eating for many people. These foods are incredibly rich in many nutrients-including zinc, iron, vitamin B12, and others—that are more difficult to find in such concentrated amounts in plant-based foods. These foods do contain saturated fat and cholesterol. Yet, I think that by picking lean cuts and including them as a balanced part of a meal as opposed to making them the center stage of the meal (for example, having a dinner meal that includes three to four ounces of meat vs. a sixteen-ounce t-bone steak), people can enjoy meat's nutritional benefits while still ascribing to dietary guidelines important for maintaining optimal health.
Yet, this is not to say that I advocate meat-eating for everyone. The physiological needs of some people can make them better suited for a meat-containing diet while other people's physiological needs may make them better suited to a diet that avoids these foods.
I do think that the quality of the meat is important, which is why I emphasize organically raised meat in website and my book. The organic standards not only regulate the use of drugs and hormones in meat but also the treatment and environment in which the animals are raised. I am happy that this arena of information—the humane treatment of animals—is becoming more widely discussed. Should people choose to eat meat (or poultry or seafood) I think that an inherent respect needs to be in place as we honor our connection to the world around us.
For more information on this topic, see:
No comments:
Post a Comment