Friday, October 12, 2012



This is a very easy to prepare, yet highly nutritious and delicious one dish meal, which is very suitable for lunch.

All you need to do is
1 slice fresh salmon- clean and cut into half
1 large onion-minced and sauté in 1 tbsp olive oil until caramalised.
Add in 3 cloves, 1 star anise, 2 cardamom and  half inch cinnamon- just a touch of spices but not too heavy. 
Next, add in 3 cups chicken stock , 3 vivaldi potatoes (or use baby potatoes), salt and 1 tsp ground black pepper.
When potatoes 70% cooked, add salmon. After 10 mins,
Add long beans-cook al dente.
Garnish with minced coriander for enhance flavor. Scallion if you like.
Serve hot 

POTATOES Extract links- here  and  here

Eating  potatoes in the form of greasy fries/ chips or even baked with fats, can be a health hazard. Minus the fat, a baked potato becomes an exceptionally healthy low calorie, high fiber food. Baked, steamed or healthy sautéed but not friedâ"
Health benefits
Our food ranking system qualified potatoes as a good source of vitamin B6, vitamin C, copper, potassium, manganese, dietary fiber and antioxidant.
Humans can  survive healthily on a potato diet supplemented only with milk or butter, which contain the two vitamins not found in potatoes (vit A and D)
Culinary uses
Potatoes are prepared in many ways: skin-on/ peeled, hot/ cold. The only requirement involves cooking, in order to swell the starch granules.
A normal size baked potato has about 11.5% of our daily value for fiber, which is mostly in the skin. For cholesterol-lowering, colon cancer preventing and bowel supportive fiber, eat the skin as well as its creamy center.

If you want to watch what you eat, this is it…
Scientists make 'slimming' potato - extract link  here 
vivaldi-large- The Vivaldi received a Gold award in the Fresh Produce category at the National Quality Food Awards. image  
After 9 years of research and breeding, according to scientists, the potato, known as the Vivaldi, has more than a third less carbohydrate than usual. Allied Laboratory Services tests suggested that on average, Vivaldi has 26% less carbohydrate and 33% fewer calories.
The potato was developed by a company, Naturally Best’, in Lincolnshire, England and named after Antonio Vivaldi, the Baroque music composer.
It has a  yellow skin and pale yellow flesh and which are resistant to scab. Also known as the ‘butterless baker’, due to it’s creamy texture and flavor.
Although potatoes are among the Nightshade Vegetables, controversial foods, yet they are far from being the devil’s food.

Potatoes have high concentration of vitamin B6. 100g of baked potato contains 21 per cent of the daily value of vitamin B6, which is benefial for:
1-Building body cells- Vitamin B6 is needed for virtually all cells renewal.
The creation oh Heme  needs B6 (the protein center of our red blood cells) The creation of  phospholipids needs B6 (cells for messages between cells).
2- Brain Cell and Nervous System Activity-  B6 is needed for normal brain function, lack of which can cause sleeping problems and depression. B6 is a stress relief vitamin.
3- Cardiovascular Protection- Many essential chemical events in the body are made by a process called methylation, for example, genes can be switched on and turned off in this way

Switching on and off genes is particularly important in cancer prevention
An example is gene p53. It is a tumor suppressor gene, thus it is good for tumor prevention.
High homocysteine levels often increase risk for heart attack/ stroke and damage blood vessel walls. Vitamin B6 can help keep this levels low.


  1. Looks delicious and love the info too
    Cook like Priya

    1. thank you priya and have a nice day. glad you like this post

  2. We eat loads and loads of potatoes, either as stir fried or added into curries. I try not to fry the potatoes but as shared in your recipe, boil in a broth will be better option. Tempting recipe and should try out soon.

    1. hi nava, i love potatoes too. i believe my recipe is very delicious, you wont regret trying. have a nice day

  3. Oh, the entire dish looks delicious. And so healthy, too!

    1. sure does..have a try at this recipe, you will love it. have a nice day dear

  4. When I saw the words potato and slimming together in the same title I had to click, being a big potato fan I have always thought it to be something to avoid when trying to be slimmer, so happy to hear otherwise.

    1. yes Jan, this "vivaldi" is best news ever on potatoes.

  5. Potatoes and slim in the same sentence, I am liking this post...alot.

    1. hi jan, really happy when you like my post. thanks so much and have a nice day

  6. Hi Wan, love this think that potatoes originated from South America to North America then around the the staple food of most Western countries.
    I love potatoes, fries especially.

    Regret not much of a fan of salmon....even thought I go fishing for them, but will give to friends.
    I love fish and chips....
    Here in Canada or Toronto, my favourite potato is Yukon Gold.....nice texture and delicious. We have a very wide variety too.

    Wow! Reading your this very enlightening posting, I sure have become more educated about eating potatoes....Guess I will have potatoes for dinner tonight, ha ha.
    Have a nice weekend, and keep a song in your heart.

    1. hi Lee, its ok if you don't like salmon, you may substitute it with some other fish,or even chicken (roast the skin to brown a bit first). i know you love potatoes- try the vivaldi too sometimes. have a great week.

  7. Right away I am гeady to do my breakfast, аfterward havіng my brеakfast coming ovеr agaіn to read moгe
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  8. u alwaz com with somethng new...that too with healthy receipes and ofcourse u pay justice...

    1. thanks nisha for the compliments. have a nice day

  9. Hi Wan! this dishes look awesome for dinner!

    1. thanks rina, i am glad your comment box is ok now. have a nice day

  10. My favorite way of preparing potatoes is baking them in foil...First time to hear about Vivaldi potatoes; thought it's a recipe of famous composer!

    1. hi jasna, my recipe using potatoes, named after a famous composer... not even planted by the composer.
      ha ha have a nice day... i guess, famous people name are saleable. have a nice day dear

  11. Your recipe was awesome! Tried it last night and my wife really loved the salmon.

    1. glad to know you and that you like this dish..
      have a nice day

  12. I want to eat it Wan..this dish looks so yummy and healthy..very heart warming..I will cook this Wan I promise..visiting you ;)

    1. hi sie,how are you dear. you will find that most of my post this year are beneficial for your health. take care and have a nice day.

  13. That sure looks yummy, lovely recipe & great information!


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  15. Asalamu alaikum,

    Thx for sharing, another fascinating post which reflects your knowledge. Down side I want to eat these dishes, you going to cook for me?

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  18. wow...another great post..thanks for sharing..:)
    Tasty Appetite

  19. Thanks for introducing us to Vivaldi potato, I thought all potato are the same...

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