Indian-style Stir-fried Cauliflower

Ingredients

3 tbsp olive oil
1 tsp raw rice
1/2 tsp cumin seeds
1 large head (about 450 g) cauliflower, broken into florets
1-inch piece of fresh ginger, cut into fine rounds and then into fine slivers
2 hot green chilies, cut into long slivers
1/2 tsp salt
1/2 tsp garam masala
1/4 tsp ground turmeric
freshly ground black pepper

Method

  1. Put the oil into a wok and set it over a high heat. Add rice and cumin seeds. Stir-fry for a few seconds until the rice is golden.
  2. Add cauliflower, ginger and chilies. Stir-fry for 5 to 7 minutes, until the cauliflower has browned a little.
  3. Add salt, black pepper, garam masala and turmeric. Toss briefly and add 4 tbsp water. Cover the wok, reduce the heat to medium and cook for 2 minutes or until the cauliflower is just tender.

Makes 3 to 4 servings.

Source: Foolproof Indian Cooking

What’s for Lunch?

Home-cooked Contemporary Vegetarian Lunch

The Menu

Multi-layer Tomato Salad

Vegetarian Foie Gras and Mashed Green Peas

Spaghetti with Porcini Mushroom and Basil Sauce

Dessert: Passion Fruit Chocolate Ball

Meatless Burgers

Moss Japan offers for a limited time two meatless burgers to their customers.

Soy Vegetables Burger with Avocado Sauce

Soy Vegetables Burger with Aurora Sauce

The patty for the burger is made with soy protein mixed with onion, celery, mushroom, lentils and chickpeas.

The burgers are sold for 370 Yen (about US$3.00) and 340 Yen (about US$2.80) respectively.

Healthy Diet Lowers Risk of Heart Disease by A Third

Men and women who adapt their daily diet to meet current UK dietary guidelines could reduce their risk of a heart attack or a stroke by up to a third, according to a new study by King’s College London.

The study, published in the American Journal of Clinical Nutrition, recruited healthy middle-aged and older men and women to compare the effects on risk factors for cardiovascular disease (CVD) of following a diet based on UK health guidelines compared with a traditional British diet. The predicted risk of CVD over the next 10 years for the participants was estimated to be about 8% in the men and 4% in the women.

In the randomized controlled trial, researchers measured the blood pressure, vascular function and CVD risk factors (such as cholesterol) in 162 healthy non-smoking men and women (aged 40–70 years) who followed a traditional British diet (control group) or an adapted one over a twelve-week period.

Those on the modified diet ate oily fish once a week, more fruit and vegetables, replaced refined with wholegrain cereals, swapped high-fat dairy products and meats for low-fat alternatives, and restricted their intake of added sugar and salt. Participants were asked to replace cakes and cookies with fruit and nuts and were also supplied with cooking oils and spreads high in monounsaturated fat.

Adherence to the dietary advice was confirmed both with dietary records and by measuring specific biomarkers in the participants’ blood and urine. The latter indicated an increase in potassium and fibre intake in the dietary group along with a drop in sodium (salt) and saturated fat and added sugar intake. However, total sugar intake remained unchanged owing to the increase in sugar intake from fruit.

The average body weight in the group who followed the modified diet fell by 1.3 kg whilst that in the control group rose by 0.6 kg after 12 weeks, resulting in an overall difference in weight of 1.9 kg between the two groups; the equivalent difference in Body Mass Index (BMI) was 0.7 between the groups. Waist circumference was 1.7 cm lower in the dietary group compared to the control group.

Significant falls in systolic blood pressure/diastolic blood pressure of 4.2/2.5 mm Hg for daytime and 2.9/1.9 mm Hg for night time were measured in the dietary group compared with the control group; the average heart rate was found to have lowered by 1.8 beats per minute.

Levels of cholesterol also fell by 8%, although changes in the ratio of total cholesterol to high-density cholesterol were modest compared with the effects of drugs such as statins. No significant change was recorded in markers for insulin sensitivity, which predicts the risk of developing type 2 diabetes.

Overall, the study concluded that healthy men and women aged 40 and over who adapt their daily diet to meet current UK dietary guidelines reduce their risk of heart disease by up to a third.

Emeritus Professor Tom Sanders, co-author from the Division of Diabetes & Nutritional Sciences at King’s College London, said: ‘Our findings apply to middle-aged and older people without existing health problems. This is important because most heart attacks and strokes occur in those not identified as being at high risk. We show that adherence to current dietary guidelines which advocate a change in dietary pattern from the traditional British diet (high in saturated fat, salt and sugar, low in fibre, oily fish and fruit and vegetables) would substantially lower that risk.’

Dr Alison Tedstone, Chief Nutritionist at Public Health England, said: ‘PHE has always recommended a balanced diet that is low in saturated fat, salt and sugar and includes oily fish and five portions of fruit and vegetables a day as part of a healthy lifestyle that includes keeping active and not smoking. This study clearly illustrates that following this advice will protect your health by significantly reducing your risk of heart disease.’

Source: King’s College London


Today’s Comic

Japanese-style Braised Sea Eel

Ingredients

320 g sashimi-quality fillet of conger eel (anago), substitute with other eel or any firm-fleshed white fish (but not with braised eel commonly found in Japanese grocery stores)
200 g burdock root, soaked in water with a little vinegar
300 ml dashi stock
2 tablespoons soy sauce
3½ tablespoons mirin
ginger juice, obtained by peeling, grating, and squeezing ginger

Method

  1. Place the eel on a cutting board above the sink, skin side up, and pour boiling water evenly over it. Remove any slime from the skin by running the spine (the blunt side) of a knife over the skin.
  2. Wash and peel the burdock root by scrubbing it, then shave it (as you would sharpen a pencil) with a knife, turning it slowly until you have shaved the entire root. Soak the shavings in water for 10 minutes, then drain and reserve.
  3. In a saucepan large enough to fit the eel, bring the stock, soy sauce, and mirin to a boil over medium heat. Reduce the heat to low, add the eel (if the eel is too long, cut it in half), and simmer for 5 minutes.
  4. Remove the eel carefully so that it does not break. Cut across into bite-size pieces. Arrange in serving bowl, pile the braised burdock root on top, add the ginger juice to the remaining liquid, and slowly pour on top. Serve immediately.

Makes 4 servings.

Source: Shunju – New Japanese Cuisine

What’s for Lunch?

Italian Set Lunch

The Menu

  • Pasta with Sakura Shrimp and Snap Peas
  • Vegetables Salad
  • Dessert

In Pictures: Fish and Dishes

Japanese Garfish (サヨリ)


Grilled

Deep-fred Skin and Bones

Nigiri Sushi

Sashimi

Kazari Sushi

Green Onion Wrapped with Miso-coated Fish and Deep-fried