Chinese Noodle Meal

Below are the dishes I’ll teach in the cooking class this evening.

Quinoa and Brown Rice Congee with Pork and Corn

Nutrition value for 1/6 portion of recipe:

Calorie 283, Fat 14.2 g, Carbohydrate 26 g, Fibre 2 g, Sugar 1 g, Cholesterol 39 mg, Sodium 731 mg, Protein 14 g.


Stir-fried Noodle with Shrimp, Chicken and Assorted Vegetables

Nutrition value for 1/6 portion of recipe:

Calorie 287, Fat 9.6 g, Carbohydrate 32 g, Fibre 3 g, Sugar 4 g, Cholesterol 71 mg, Sodium 747 mg, Protein 20 g.


Stir-fried Bok Choy

Nutrition value for 1/4 portion of recipe:

Calorie 83, Fat 7.2 g, Carbohydrate 4 g, Fibre 3 g, Sugar 0 g, Cholesterol 0 mg, Sodium 205 mg, Protein 2 g.


Stir-fried Gailan

Nutrition value for 1/2 of recipe:

Calorie 89, Fat 7.3 g, Carbohydrate 5 g, Fibre 2 g, Sugar 1 g, Cholesterol 0 mg, Sodium 431 mg, Protein 3 g.


See my related posts:

Kitchen Gadget

Vintage Heart-shape Measuring Spoons

What’s for Lunch?

Vegetables Chirashi Sushi and Miso Soup

Thigh Fat May Be to Blame for Older Adults Who Slow Down

A new study from Wake Forest Baptist Medical Center shows that an increase in fat throughout the thigh is predictive of mobility loss in otherwise healthy older adults.

Lead author Kristen Beavers, PhD, and colleagues at Wake Forest Baptist said the findings suggest that prevention of age-related declines in walking speed isn’t just about preserving muscle mass, it’s also about preventing fat gain.

Walking speed declines with age, said Beavers, and in older adults slower walking speed is a predictor of disability, nursing home admission, and even death. As such, she believes that walking speed represents an important, and potentially modifiable, predictor of independent living for older adults. Unfortunately, said Beavers, not much is known about what precedes this decline, although change in body composition seemed like a reasonable place to start the research. “As people age, they are more likely to gain fat in and around their muscles, and we speculated that gaining fat in the leg muscle itself would be related to slowed walking speed.”

The researchers used data from the National Institute on Aging’s Health, Aging, and Body Composition (Health ABC) study, a prospective cohort of several thousand initially well-functioning white and black adults aged 70-79. They looked at how changes in fat and lean mass affected walking speed, and were specifically interested in whether changes in thigh intermuscular fat or thigh muscle area were more predictive of slowed walking speed.

A study sample of 2,306 men and women was reviewed, with a mean age of 74.6 years. Walking speed was assessed by measuring the usual time it took participants to complete a 20-minute walk, and they were tested annually over a four-year period. Body composition measures were assessed via computed tomography (CT).

Results, published online ahead of print in the American Journal of Clinical Nutrition, found both increasing thigh intermuscular fat and decreasing thigh muscle area to be significant, independent predictors of walking speed decline. Importantly, said Beavers, older adults who gained the most thigh fat and lost the most thigh muscle were at greatest risk of experiencing a clinically meaningful decline in walking speed.

Beavers said this study is the first of its kind to address the independent association between changes in sophisticated measures of body composition and walking speed. “As the burden of disability becomes increasingly common and expensive, identification of modifiable contributors to functional decline in older adults is emerging as a significant priority of public health research,” Beavers said. “Future studies building on these findings should test whether targeted reductions in thigh intermuscular fat, augmentation of thigh muscle area, or both yield improvements in walking speed and prolonged independence for older adults.”

Source: Wake Forest Baptist Medical Center

Korean Beef Ribs Stew

Ingredients

4 lb beef ribs, 2-inch long pieces
4 tbsp sugar
3 tbsp rice wine
2 carrots
15 chestnuts
20 gingko nuts, skin removed
10 jujubes
110 oz daikon
2 medium onions, cut in strips
3 cups water
3 tbsp pine nuts

Sauce

1/2 cup chopped green onion
1 tbsp minced garlic
6 tbsp soy sauce
1 tbsp sesame salt
2 tbsp sesame oil
ground black pepper

Method

  1. Wash and score ribs diagonally. Marinate them in sugar and rice wine for 10 minutes.
  2. Mix sauce ingredients in a bowl.
  3. Cut carrot and daikon into pieces with size similar to whole chestnut.
  4. Remove shell and skin of chestnut.
  5. Fry carrot, daikon, chestnut, jujube and gingko nuts in a skillet with some oil. Remove and set aside.
  6. Place onion in the bottom of the skillet. Add ribs, sauce and 3 cups water. Cover and bring to a boil. Cook for 20 minutes. Turn down heat to medium and simmer for 30 minutes.
  7. Return vegetables and nuts in Step 5. Simmer for 10 more minutes.
  8. When the ribs and other ingredients are tender, remove the lid. Turn up heat and cook until the sauce is reduced. Remove to serving dish and sprinkle with pine nuts before serving.

Source: Japanese magazine

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