FISH, GREENS AND AN EGG RECIPE. HEALTHY NUTRITOUS EGGS.

fish, greens and an egg

a one dish meal packed with highly nutritious ingredients.

this is eaten with hot rice for lunch.

a glass of green tea with lemon will be perfect.

ingredients

Fish – 2 pieces- fry till done.  How cooked depends on you. Place on serving plate and add raw greens at the side… as above

Next and is a must, is to use the same oil for frying fish above, when cooking. It makes a world of difference

3 cloves garlic- minced

1 large onion- slice/ minced

1 red  and 1 green chili – slices

2 stalks curry leaves

1 slice asam gelugor / substitute with 1 tsp lemon  juice

1 tbsp soup powder

Salt and pepper

Veggies- 1 cup cut cauliflower and 1 medium tomato

1 hard boil egg

Raw greens of your choice for garnishing

Canola vegetable oil for frying

the healthy benefits

*Vegetable oil lowers cholesterol. So does garlic and onion.

*The soluble fiber in veggies drag the cholesterol out of the body. Best examples are egg plant, okra and beans.

*Fat soluble red lycopene  in tomato increases 4 times when cooked. It protects against oxidative damage and cancer-causing effects (prostate, pancreas, colorectal, lung). The body uses lycopene better when cooked with fat such as oil.

*Catechins anti oxidant in green tea helps reduce damage cause by bad cholesterol LDL.

*The ten benefits in eggs as listed below

ASAM GELUGOR- garcinia

cooking method

Using a little of the same fish oil, heat up and fry onion. Once golden, add in garlic, chili and curry leaves.

Stir for about 2 minutes, add in cauliflower and tomato as well asam gelugor, salt, pepper, soup powder and half cup water. Very flavorful already.

Cover pan with lid for 4 minutes.

Ensure cauliflower is cooked  al dente or crisp tender. Remove from pan and pour onto fish. Add egg on top.

Ready to serve, best eaten hot.

ten health BENEFITS  IN eggs

Athough egg yolk contains fat and cholesterol, the egg yolk  is also a major sorce of vitamins (A,D,E,K) and minerals. Egg yolk is one of the few foods naturally containing vitamin D.

Egg has many other health  benefits such as protein, also lutein and zezanthin which are great for the eyes (prevents macular degeneration and lowers  eye cataracts risks).

Choline in eggs is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. 
Women who consumed 6 eggs per week may help lower breast cancer risk by 44%.

It’s sulphur content promotes healthy hair and nails.

In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke and heart attacks.

the double egg yolk

Double egg yolks may be the result of a young hen's reproductive cycle not yet being synchronized. 
There are some hybrid breeds of hens which produce double-yolk eggs by default. 
Such eggs are produced in India. Eastern states known for that are West Bengal and Andhra Pradesh.  Link here and here