FOODS THAT CAN LOWER CHOLESTEROL. BLUE PRAWNS BBQ.

foods that can lower cholesterol.

blue prawns bbq recipe

As with other seafood, prawn/ shrimp is high in calcium, iodine and protein but low in food energy. A shrimp-based meal is also a significant source of cholesterol, (122mg-251 mg per 100gram of shrimp), depending on the method of preparation.

However, shrimp consumption is considered healthy for the circulatory system, because of low levels of saturated fats in shrimps.

This means the high cholesterol content in shrimp actually improves the ratio of LDL to HDL cholesterol and lowers triglycerides.(In humans,triglycerides are a mechanism for storing unused calories, and their high concentration in blood correlates with the consumption of starchy and other high carbohydrate foods).Note: according to one dietician, it is the head that has high cholesterol, not the body.
fresh water blue prawns bbq

I prefer a simple marinade to compliment the already delicious prawn  flavor.

Just blend 2 stalks of already sliced lemon grass. Keep juice and remove residue. Mix lemon grass juice with lime juice and salt.

Marinade prawns for two hours in the fridge.  Next, rub in garlic oil, ready for bbq.cooking varieties copyright images

Foods that can lower cholesterol,

from the Harvard Heart Letter oct’09  link here

white eggplant-cooking varieties copyright

lower cholesterol- may lower heart disease risks
Different foodies that can lower cholesterol levels.
Some foodies contain soluble fiber, which binds to cholesterol in the digestive system. 
The fiber  then drags the cholesterol out of the body... in this way, cholesterol is removed. 
Oats, barley, other whole grains, beans, eggplant and okra (lady's finger) are good examples.

Okra seeds may be roasted and ground to form a caffeine-free substitute for coffee. I dunno how it tastes, never tried :( :) the okra leaves are edible as in beet root and dandelions. May be i should try cook the shoots, as in mix veggies.

Fruits such as apples, grapes, strawberries and citrus are rich in a type of soluble fiber called pectin.

purple eggplant-cooking varieties copyright

Some foodies contain polyunsaturated fats, which can lower LDL, the "bad" cholesterol. Nuts and vegetable oils are some examples.

Nuts- Studies showed that eating 2 ounces of nuts daily— like almonds, walnuts and peanuts—can lower LDL around 5%.

Vegetable oils such as canola, sunflower, safflower instead of using butter or shortening.

Food fortified with sterols and stanols. 

Sterols and stanols gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine to orange juice and chocolate. 

Getting 2 grams of plant sterols or stanols a day can lower LDL / bad cholesterol by about 10%.

Soy. Eating soybeans and foods made from them can lower LDL.

Fatty fish. Eating fish two or three times a week can lower LDL by delivering omega-3 fats.

Omega 3 examples : link here

-Eskimo people eat daily about 400 g of seafood rich in Omega 3 fatty acids. Heart attack is almost unknown to them.

-Residents of Japanese fish villages eat on average 200 g fish per day and are therefore well protected against coronary-heart diseases.

- People of Siberia consume huge fish amounts daily (sturgeon, starlet), which protect them against coronary artery diseases.

Garlic and onion are irreplaceable foods to help lower LDL cholesterol and they also help raise good cholesterol level as well. (at least half of onion and  2 – 4 garlic cloves per day).

Chocolates- dark/ plain chocolate contains flavonoid, an  antioxidant, which prevents binding and depositing of erythrocytes on artery walls. 

Green tea-Antioxidants "catechins" reduce damage caused by LDL or ‘bad’ cholesterol in the blood. 

SALMON WITH VIVALDI POTATO SOUP. HEALTH BENEFITS OF POTATOES. VIVALDI POTATOES FOR SLIMMING

HEALTH BENEFITS OF POTATOES.

VIVALDI POTATOES FOR SLIMMING 

SALMON WITH VIVALDI POTATO SOUP

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

vivaldi-large- The Vivaldi received a Gold award in the Fresh Produce category at the National Quality Food Awards. albert-bartlett.co.uk 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.

SMOKED FISH IN COCONUT MILK GRAVY- A TRADITIONAL MALAYSIAN DISH. SIREH-PINANG OR BETEL QUID– THE ANCIENT CHEWING GUM

31^ST AUGUST 1957 is Independence day for the Federation of Malaya

A new Federation under the name of Malaysia was created on 16 September 1963. 

I am proud to be a Malaysian and would like to share a simple traditional recipe from the ancient , to celebrate this occasion.

Traditional Malaysian foodies are known to be spicy, aromatic and very flavorful.

I like to present this recipe in a traditional way, from memory- 

and not the usual orderly way such as listing the ingredients first, then followed by the cooking techniques.

Recipe:

SMOKED  FISH IN COCONUT GRAVY or you may do grilled fish

Ingredients

Fish- preferably the not too soft type and has some good fat content

A good example  is catfish which is high in vitamin D and some omega fatty acids.

There are many edible catfish varieties that are prepared as food, in many different ways worldwide. Catfish makes an interesting ingredient for this ancient dish.

Smoke or grill 3 medium size catfish. Let them get burnt a bit, but remain soft on the inside. Coal fire would be great. When done cut into half- careful not to break into pieces.

1 cup concentrated coconut milk mix with 1 ½ cup water OR vice versa if you prefer a thicker and richer gravy.

3 pieces bitter gourd- halved and seeded. This gives great flavor, just a slight bitter taste helps make it a more authentic dish with great medicinal value.

1 large eggplant- quartered

Half  inch fresh mature turmeric root. It is not an original recipe, if you use turmeric powder.

Some fresh chili- this depends on your feel for chili hot taste.

Traditionally, we use the very hot bird chili variety.

1 piece/ 1 slice sun dried asam gelugor (dried garcinia/ gandarusa) – an origin of Malaysia- see image

A substitute for this traditional asam will be green unripe mango, which is crispy and has a sour taste. A quarter cup of sour green mango slices will do just fine.

Blend turmeric with chili. Use a cooking pot-add in coconut concentrate with water, blended ingredients, bitter gourd and eggplant.

Let boil and stir consistently to ensure a smooth gravy texture. After 10 minutes, add in fish and asam / mango.

Stir for another 10 minutes and put off fire.

Serve with rice as a main dish. You may complement this with fried chicken and omelet.

Traditionally, we used claypot to cook this- 

it helps bring out the best of flavors, 

as well, retain heat for a long time.

SIREH PINANG –

BETEL QUID- THE ANCIENT CHEWING GUM

After a hearty meal and a whole morning workout in the fields, it is time to  relax, stay indoors and shelter oneself from the afternoon sun.

Betel leaf and betel leaf gold plated holder

The elderly, especially grandparents will help themselves to what I personally call  the “ancient chewing gum”. Yes, it’s eating sireh pinang time.

Sireh (betel leaf-as in topmost pic)  in an addictive psycho-stimulating  formula, popularly eaten in India, Nepal, Bangladesh, Pakistan and in Asian countries like Philippines, Vietnam, Thailand, Malaysia, Indonesia, Cambodia, Laos and Myanmar.

Here, areca nut, catechu (kattha) and slaked lime is wrapped with the betel leaf. This combination is called “Betel quid”. The betel quid has been popular for several  thousand years and still is.

Areca nut or betel nut with a cutter
both holder and cutter pics(excluding leaf and nuts)
are from perpustakaan negara

In some countries tobacco is added, but not in ours. According to medical studies, excessive intake may cause oral cancers, but I have never seen one affected this way. 

Medicinal value

In India, betel leaf is used to cure worms and antiseptic. In ayurvedic , it’s a remedy for bad breath.

Both betel leaf and areca nuts are stimulants. Stimulants induce temporary improvements in either mental or physical function or both.

Examples on the effects of stimulants may include enhanced alertness, wakefulness, and locomotion etc. Their effects typically have an "up" quality to them, stimulants are also occasionally referred to as "uppers". Depressants are "downers", which decrease mental and/or physical function.

Formula

In some countries, Betel quid may include coconut, fruit preserves, rose petal preserves, various spices or candy coated fennel seeds, for a sweeter variety.

May be you know of other interesting formula using betel leaf and areca nuts  to psycho stimulate one’s brain. Do share with us. Thank you.

STIR-FRIED PRAWNS WITH BEANS RECIPE. MORE COOKING TIPS. HOW TO CLEAN AND STORE WHOLE CHICKEN

STIR-FRIED PRAWNS WITH BEANS- a Vietnamese/ Cambodian recipe 

TEN COOKING TIPS 
1-How do you soften hardened bread? Wrap it in a damp towel and pop it in a warm oven for a few minutes. A few seconds in the microwave can "revive" bread 

2-How are baked potatoes cooked so that the skin is hard and yet the inside is soft? Use potatoes of the same size- Rub them first with olive oil to get the crunchy skin, start the oven higher (220C?) and then turn it down to 180 when the skin is harder. 
Use skewer, to check if they are cooked. I bake them at a high temp, 450F, the timing depends on the size of the potatoes and just check with a fork to see if they are tender 

3-If clams aren't spitting out sand are they dead? No. Clams that are dead will open up. Live ones use their muscles to stay shut. This rule works with mussles and oysters too. PS. Cockles will be just the opposite, if open, is definitely alive, if closed, they may still be alive too or dead.

4-What are the functions of egg in cookery? Among other attributes, eggs act as a binding agent as well as a setting agent in many foods from cakes to meatballs. The whites may be beaten to add volume to various dishes such as mousses and meringue. 
Eggs help the food coagulate, coat, glaze, or set the food Eggs are extremely useful just cooked as they are, coming in their own hygenic packaging (their shell), are quick to cook by boiling (soft or hard) frying, poaching, scrambling and as omelet, and also for their dense nutritional value. 

5-What can you use instead of eggs in chocolate chip cookies? You can use whip cream 

6-What signifies a guest is done eating? If a guest is done eating then they should put both their fork and knife together in the middle of the plate. it is common courtesy and good manners. 

7-How many ounces in a cup? In liquid measure: 4 oz equals 1/2 cup. In dry measure: 4 oz (e.g. walnuts) equals 1 cup. Also 16tbsp in a cup.

8-How full can you fill a crock pot? Allow about about one and half or two inches at the top of the crock pot. That allows for the heat to circulate and upon boiling, will not overflow. 
How to soften brown sugar that has hardened like rocks? Place a piece of bread in the box and close it. Leave it there overnight. It will soak out all the fluid that made it hard. ... wiki answers 

10-How to clean and store a whole chicken? After all pin feathers are removed- Evisceration in chicken, (inard) involves the removal of the contents of the body cavity plus the feet and head. Wash and squeeze the heart to force out any remaining blood. Carefully trim away the green gall bladder from the liver. 

Split the gizzard, should do lengthwise and wash away contents, next, peel and discard the lining away.. Clean the chicken body. Personally, i (cooking varieties), will soak it for half hour in water, with 4 tablespoons heap wheat flour added- that guarantees your fowl will not smell foul in the least bit. Rinse when done. To my nose, chicken does have a smell, even if it is so-called fresh. 

There is no need to put tamarind juice as in cleaning fish. If birds are to be frozen, wrap the gizzard, heart and liver with waxed paper and place it inside the body cavity. Spread in some nutmeg to improve taste while in storage. Store in a moisture/vapor proof bag and freeze.. wiki has taught me well.

RECIPE
Here is a simple and very appetizing dish, a Vietnamese/ Cambodian fried prawn recipe, which is not a far variance from ours. I saw this recipe from cookipedia - i tried, but made some slight adjustments to certain ingredients. I like this dish because the prawns were marinated 

PRAWNS STIR-FRY WITH BEANS, galangal and garlic – 

A Vietnamese / Cambodian style dish, serve with rice.

You may substitute galangal with ginger, tho it means a bit inferior in taste. I have reduced the soy sauce by more than half.. too salty since the fish sauce is salty as well. I used green beans instead, they are crispier. I kind of like the ghee for a twist in aroma and taste in stir fried prawns.

To my point of view, the lemon zest, lemon grass, galangal, fish sauce and ghee are base/ superior ingredients for this recipe. They should not be compromised.

Servings for 4

    Ingredients:

3 tbsp vegetable oil or ghee (be original)

4 garlic cloves- peeled and crushed

25 g galangal, (after peeling and grating)

450 g fresh prawns, peeled and deveined

1 medium size onion, peeled and chopped finely

450 g French beans, topped and tailed                            

4 tbsp dark soy sauce

Ingredients for marinade

2 tbsp fish sauce (3 as in original recipe- salty)

Juice of  two limes and zest of one

10 ml (2 teaspoons) jaggery or sugar

2 garlic cloves, peeled and crushed

1 stalk lemon grass – cut into 3 and crushed

METHOD

MARINADE FOR PRAWNS

1.  Add  fish sauce, lime juice and zest, sugar, garlic and lemon grass and whisk until the sugar has dissolved

2.  Add the prawns and marinade for two hours in the fridge

COOKING

1.  Heat 2 tablespoons of the ghee in a wok and add garlic and galangal.

2.Just as the garlic starts to color, add the prawns.

3.Stir fry until the prawns turn pinkish

4. Tip the prawns and juice into a bowl and set aside

5.Using the same wok, add the remaining 1 tablespoon of ghee and stir fry the onions for 3 minutes or until they color/ wilt.

6 Add the beans and soy sauce plus 2 tbsp water and cook for 3 minutes or so

7.  Tip the prawn mixture back into the wok and heat for a minute or two until the beans are cooked crisp tender

8.  Serve immediately 

STUFFED POMFRET WITH GREEN MASALA.

STUFFED POMFRET WITH GREEN MASALA.


Today I have a special guest blogger, Suja Manoj from Ohio. I have always love her Stuffed chicken and Stuffed fish recipes. Noting her stuffing ingredients differ from mine, as well looking very delicious, I requested her to be my guest.

I am glad she agreed and came up with this “Stuffed Pomfret With Green Masala”. It is so flavorful, especially with prawns added, giving a new flavor to pomfret.

My special thank you to Suja for her willingness to be my guest and sharing with us this authentic seafood dish. Let us hear it from Suja:

DO CHECK OUT SUJA'S LINK AT MY SIDEBAR. THANK YOU.

Hi Cooking Varieties Readers!
This is Suja of Kitchen Corner- Try It.


I am from Kerala, India and currently residing in USA, Ohio with my husband and kid. Kitchen Corner blog was the result of a desire to make tasty home made food and to bring back some happy memories.


My husband and myself belong to the north and south of Kerala and so the flavors we were familiar from childhood also varied. Many times we used to discuss about food, regional specialties and the flavors that we found interesting during travel. All that encouraged me to experiment and write down those recipes.


To me the most inspiring cook is my mother. She always cooks great meals and is confident in experimenting and  planning stress free meals... she is my source of inspiration. Blogging has been a wonderful journey and I made friends with some amazing foodies. In future I wish to improve my blog and to take a more serious approach in blogging with better clicks and fusion recipes. 

Today's recipe is for fish lovers. It is a delicious and flavorful stuffed pomfret fish with green masala. The filling used is coconut, coriander and mint paste mixed with prawns. Adding prawns gives a unique flavor to this fish fry but you also make it with just the green chutney. I love to use pomfret fish to make this type of stuffed fish recipe because it is soft and has a mild flavor. 
To make slits or pockets for the stuffing you can make deep cuts as is seen in this recipe or make slits in the top side or the dorsal side of the fish. Try this recipe, you will surely love it.


STUFFED POMFRET WITH GREEN MASALA.


INGREDIENTS
White pomfret fish-2
Turmeric powder- 1/3 tsp
Pepper powder- 1/3 tsp
Lemon juice- 1/2 lemon
salt to taste


INGREDIENTS FOR STUFFING
Prawns - 8-10 medium
(chop or slit them into thin slices)
Onion- 1 medium
Shredded Coconut- 1/2 cup
Coriander leaves chopped- 1 cup
Mint leaves- a few
Green chilly- 5-6
( adjust to taste)
Garlic pods- 4-5
Ginger- 1 inch thick
Pepper powder- 1/3 tsp
Garam masala- 3/4 tsp
Lemon juice- 1/2 lemon
Salt to taste
Oil for frying

PREPARATION:
Clean the fish and cut open the stomach of the fish. Remove the gills and wash the fish thoroughly
Lay the fish flat on a cutting board and slide in the knife and slit open length wise close to its bone reaching to the tail. . Do not cut open all the way through. It should resemble a pocket.

Squeeze lemon juice and let the fish rest for two minutes and wash again. This will help eliminate the fishy smell.

Make a paste of turmeric powder, pepper powder, salt, lemon juice and marinade the fish and keep aside for ten to fifteen minutes.

TO MAKE THE STUFFING
Make a fine paste of coconut, coriander leaves, mint leaves, ginger, garlic and green chilly and set aside.
Heat oil in pan and add finely chopped onion and saute till onion changes color.
Now add the coconut green masala paste and saute for a minute till the raw flavor disappears.
Next add cleaned and chopped prawns. Cover and cook for about three minutes and till the masala becomes dry. Switch off the flame and allow to completely cool before stuffing the fish.


Once the stuffing comes to room temperature fill the pockets of the the fish with this masala paste.
You can also use a kitchen twine and gently go round the fish two or three times and tie a knot. This will help to keep masala intact.

Heat 1/3 cup of oil in a pan and fry the stuffed fish in low medium flame ( you can also cover with a lid for two minutes while frying to ensure that it gets properly cooked). Fry till both sides are evenly browned up or cooked. Serve with lemon wedges.

Once again thanks Wan
Try this..
Hope you will all enjoy..
PLEASE FIND THE LINK TO SUJA'S BLOG AT MY SIDEBAR..