What’s for Dinner?

Contemporary Five-course Veggie Dinner

The Menu

Veggie Borscht

Eggplant Tempura

Veggie Abalone and Shanghai Bok Choy

Pasta with Veggie Chicken and Ham in Curry Sauce

Dessert – Cold Osmanthus Cake

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Indian Spiced Vegetable Dish

Ingredients

1/4 lb green beans
6 oz potato
1/4 lb carrot
6 oz eggplant
1/4 lb tomato
1 to 2 green chili peppers
2 tbsp oil
7 to 8 cloves garlic, finely chopped
1/2 tsp chili powder
1/4 tsp ground turmeric
1/2 tsp salt
2 to 3 tbsp mint leaves

Method

1. Cut both ends and string the beans, then chop them into bite-sized pieces.
2. Cut potato into quarters and half them again, leaving the skin on.
3. Peel and dice the carrot.
4. Cut eggplant into 4 strips lengthwise and then slice across into chunks.
5. Roughly chop tomato and green chili.
6. Heat oil in a heavy-bottom saucepan over medium heat. Sauté garlic until translucent. Add all the vegetables. Mix in chili powder, turmeric and salt. Toss to combine.
7. Lower heat and cover the pan. Cook for 20 to 25 minutes.
8. Add mint leaves, mix and turn heat off. Let it stand for 2 to 3 minutes before serving.

Makes 4 servings.

Source: Healthy Vegetarian Cooking

Infographic: National Dishes Around the World

Dishes From 40 Countries Made with Modelling Clay

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Study Shows Benefits of Mushroom Consumption

A preliminary study of the effects of mushroom ingestion on health conducted by University at Buffalo nutrition scientists and physiologists has found that healthy male and female subjects who consumed mushrooms with glucose had a significant decrease in glucose responses compared to those who consumed glucose alone.

The effect was particularly strong in women.

Although mushroom intake previously has been reported to have beneficial effects on weight management, immune function and quality of life, this is the first to examine its effect on glucose response.

“Our results indicate that consumption of mushrooms could be useful in regulating glucose levels,” says study co-author Peter Horvath, PhD, associate professor, Department of Exercise and Nutrition Sciences, UB School of Public Health and Health Professions. “This alone may benefit individuals attempting to lose weight and who want to exercise for a longer time.”

The study, “The effect of mushroom intake on modulating post-prandial glycemic response,” was funded by UB; the authors all are members of the faculty of the UB School of Public Health and Health Professions, and the School of Medicine and Biomedical Sciences.

It was published in The Journal of the Federation of American Societies for Experimental Biology and was reported at the 2014 Experimental Biology Meeting, held last month in San Diego.

The subjects were eight men and 10 women 19 to 29 years of age (average age 23 years). Their body fat measured 19.7 percent, ±7.7 percent; their fasting glucose levels were 88.8, ±6.2 milligrams per deciliter.

In this crossover study, each subject completed three modified Oral Glucose Tolerance Tests (OGTTs) over a two-week period. The OGTTs were evaluated in subjects who consumed one of three drinks, each equally sweet: a 75 g glucose drink (G), a 75 g glucose drink with 9.5 g Portabella powder (MG) or 9.5 g Portabella powder with Stevia/flavored water (M). Fasting and 30-minute blood samples were collected for two hours.

Results showed that:

• Glucose levels were elevated after consumption of G and MG, with levels after MG consumption higher in men at 30 minutes (p<0.02) and women at 60 (p<0.005) and 120 min (p<0.01).
• Insulin levels were higher after G and MG consumption than after M consumption, but after MG consumption, levels showed a more gradual decline in women. There was no difference in insulin levels between G and MG groups detected in men.
• Mushroom powder reduced rebound hypoglycemia and rapid insulin decrease in women compared to glucose alone.
• Men did not show a reduction in rebound hypoglycemia with consumption of MG.

The results suggest that mushrooms may moderate postprandial glucose-related responses. This mushroom-effect seems to be exaggerated in a young, healthy female population.

Source: University at Buffalo

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Today’s Comic

Vietnamese-style Braised Fish

Ingredients

2 mackerel steaks, about 600 g
3 tbsp oil
3 cloves garlic, crushed
2 tbsp fish sauce
1 tsp molasses
1½ tsp sugar
2 cups coconut water
2 stalks green onion
2 to 4 pieces small red chili

Method

1. Heat oil in a wok, sauté garlic until fragrant. Fry fish on both sides until golden. Remove.
2. Add coconut water to wok and bring to a boil. Return fish to wok. Add the rest of the ingredients. Lower heat and cook for about 30 minutes. Remove and serve hot.

Source: Vietnamese Cuisine