My Recipe

Stir-fried Shrimp with Shimeji Mushroom and Garlic Stems

Ingredients:

12 oz frozen large shell-on shrimp
one 150 g pack brown or white shimeji mushroom
7 oz garlic stems
5 oz onion
1 Tbsp shallot (minced)
1 Tbsp ginger (minced)
2 tsp curry powder

Shrimp Marinade:

1/8 tsp salt
dash white ground pepper
1/2 tsp cornstarch

Sauce:

1-1/3 Tbsp light soy sauce
1 tsp sugar
1/4 tsp salt
1/2 tsp chicken broth mix
1/2 tsp sesame oil
1 tsp cornstarch
4 Tbsp water

Method:

  1. Thaw frozen shrimp in refrigerator overnight or in a colander under running cold tap water. Peel shrimp and devein if any. Mix shrimp with 1 Tbsp cornstarch. Immediately rinse off cornstarch with running cold tap water. Dry shrimp with paper towel. Add shrimp marinade. Refrigerate if desired.
  2. Cut off bottom parts of shimeji mushroom and separate the clusters.
  3. Trim off light coloured bottom stems of garlic stems and cut into 1½” pieces.
  4. Cut onion into thin slices
  5. Mix sauce ingredients.
  6. Heat wok and add 5 Tbsp oil. Toss shrimp in hot oil until colour turns light pink but not cooked through. Remove and drain oil back to the wok.
  7. Pour off oil (reserve) and leave 1½ Tbsp behind. Stir-fry onion for 30 seconds. Add mushroom, toss for 30 seconds. Add garlic stems, toss for 1 minute. Remove.
  8. Rinse wok if required. Add 1 Tbsp of the reserved oil. Sauté shallot and ginger for 20 seconds. Add curry powder, sauté for 10 seconds. Return vegetables in Step 7 to wok. Add sauce. Keep tossing until sauce thickens. Add shrimp and 2 tsp cooking wine. Toss to combine. Remove and serve.

Nutrition value for 1/6 portion of recipe:

Calorie 146, Fat 7.9 g, Carbohydrate 12 g, Fibre 3 g, Sugar 2 g, Cholesterol 60 mg, Sodium 668 mg, Protein 10 g.


Anytime Workout

Work Your Core in A Door Frame


  1. Stand in a door frame. Check your posture:
    • Is your body square to the frame?
    • Are your shoulders and head back?
    • Are your hips and shoulders level?
  2. Without shifting weight, lift your left knee. Alternate pressing sideway into each side of the frame with one hand. Use your core to resist the pressure of your hand and keep perfect alignment – your foot, knee and hips do not move. Do five repetitions, then switch and repeat on the opposite leg.

Source: The Globe and Mail

Eating Late can Disrupt Sleep, Researchers Say

Eating after 8 p.m. may increase the risk of obesity, according to a 2011 study at Northwestern University. A five-year study on weight changes in college students which Dr. Hoerr is working on also suggests that eating late disrupts sleep patterns. “Our data shows that those who got the most sleep were more likely to maintain a healthy weight,” she says. Researchers still don’t know all the reasons why poor sleep is correlated to weight gain.

Bad Snacks vs. Good Snacks

Specific foods, she says, interfere with sleep. Avoid anything high in tyramine, a naturally occurring chemical that helps regulate blood pressure and can keep you awake, at least an hour or two before bedtime, says Dr. Hoerr. This includes aged cheeses, processed meats and soy sauce. High-protein and fatty treats should also be avoided because they take longer to digest. The good news: Some foods, when eaten in small amounts (under 200 calories), may actually aid in quality sleep, and not add inches to the waistline. Unprocessed turkey and nonfat milk are both high in the amino acid tryptophan, which can be converted to serotonin and melatonin—neurotransmitters that help promote good shut-eye. Foods high in the minerals magnesium (almonds), potassium (bananas) and calcium (low-fat yogurt) encourage muscle relaxation, and are OK to eat before bedtime. “The glucose in honey is easily digestible and comforting, which explains why a warm cup of milk sweetened with honey might be an ideal bedtime snack,” says Dr. Hoerr.

Teenagers: The Exception

When teens hit their growth spurt, they almost can’t eat enough, says Dr. Hoerr. “This is when you see an 11-year-old boy consuming more than the active man of the house,” she says. “He should have extra snacks, like those suggested. The snack should be finished more than an hour before he goes to sleep.”

Eat Early, Not Late

How can you kick a late-night eating habit? Try breakfast. “If you don’t eat too close to bedtime, by morning, your liver has fully processed the sugar and fat and protein and your appetite is stimulated,” she says. Many of Dr. Hoerr’s overweight patients report to not eating anything until 3 p.m. and then they’ll cram in thousands of calories by midnight. Invariably, their sleep quality is disrupted, and they put on more weight.

Source: Wall Street Journal

Spaghetti with Sausage and Tomato Sauce

Ingredients

250 g spaghetti
1 red onion, sliced
4 cloves garlic
800 g chopped tomato
3 oz tomato paste
3/4 cup red wine
1¼ tbsp sugar
2 chorizo sausages, cut into thick slices
1 tbsp grated Parmesan cheese
salt and pepper

Method

  1. Cook spaghetti in boiling salted water until aldente. Remove and set aside.
  2. Heat 1 tbsp olive oil in a pot. Sauté onion and garlic until fragrant. Mix in tomato paste, tomato and sugar. Bring to a boil. Add wine. Simmer, covered for 30 minutes until sauce thickens. Season with salt and pepper.
  3. Blend the sauce in the pot with a hand blender until smooth.
  4. Add chorizo to the sauce. Bring to a boil. Stir in spaghetti. Remove to serving plate. Sprinkle with cheese before serving.

Source: Hong Kong magazine

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