Simple Home-cooked Chinese Dinner

The picture below shows the Cantonese dinner of one soup and three dishes for a family of three in Guangzhou, China.


  • Siu Choy Soup
  • Braised Beef (store bought) served with Hot and Sour Dipping Sauce
  • Stir-fried Shredded Pork with Bell Pepper
  • Fried Egg with Tomato

Exercise Decreases Salt’s Effect on Blood Pressure

The more physically active you are, the less your blood pressure rises in response to a high-salt diet, researchers reported at the American Heart Association’s meeting.

The American Heart Association recommends consuming less than 1,500 mg/day of sodium.

If a person’s average systolic blood pressure (the top number in the reading, measured when the heart is contracting) increased 5 percent or more from the low-sodium to the high-sodium regimen, the researchers labeled them as high salt-sensitive.

Researchers said restricting sodium is particularly important in lowering blood pressure among more sedentary people.


A healthy Lentil Salad



3 cups water
1-1/2 cups dried green lentils, rinsed
1/4 cup freshly squeezed lemon juice
2 cups diced orange segments
1-1/2 cups finely chopped orange bell pepper
1-1/2 cups diced cucumber
1 cup finely chopped cilantro
3 tablespoons freshly squeezed lemon juice
1/2 teaspoon salt
1/4 teaspoon cayenne pepper


1/2 cup low-fat (1-per-cent milk fat or less) plain yogurt
1/4 cup freshly squeezed orange juice
1 tablespoon honey


  1. Heat water and lemon juice in a saucepan over high heat; bring to a boil. Add lentils; stir and bring back to a boil. Cover with a lid, reduce heat to low; simmer until lentils are cooked but still tender, about 20 to 22 minutes. Drain excess liquid. Set aside to cool.
  2. In a large mixing bowl, combine cooked lentils with orange segments, bell peppers, cucumber, cilantro, lemon juice, salt and cayenne pepper. Toss to combine.
  3. In a small mixing bowl, whisk together yogurt, orange juice and honey.
  4. Drizzle honey mixture over lentil salad. Toss to combine.

Nutrition Value

Per 1 1/2 cups: 224 calories, 12 g protein, 1 g total fat (0 g saturated fat), 44 g carbohydrate, 9 g fibre, 0 mg cholesterol, 221 mg sodium

Source: The Group and Mail