healthy food tip and recipe
Today's Recipe
If you don't know what to have for dinner tonight ...
Enjoy this meal in one that supplies a rich source of health-promoting vitamins C and K as well as selenium and B vitamins. The Healthiest Way of Cooking method we use in this recipe is Healthy Stir-Fry, a great way to prepare food without the use heated oils.
Poached Fish with Napa Cabbage
Poached Fish with Napa Cabbage
Prep and Cook Time: 20 minutes
Ingredients:
* 3 medium cloves garlic, pressed
* 4 cups finely shredded Napa cabbage
* 1 lb thick cod filet, or halibut cut into 1˝ inch pieces
* 1 TBS + 2 cups chicken or vegetable broth
* 1 TBS fresh minced fresh ginger
* 1 cup chopped scallion
* 1 medium sized tomato, chopped and seeds removed
* 1-1/2 TBS chopped fresh mint
* 2 TBS fresh lime juice
* 2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren't as long as usual.)
* salt and white pepper to taste
* 1 TBS toasted sesame seeds
Directions:
1. Press garlic and shred cabbage and let them sit for 5-10 minutes to bring out their health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or large stainless steel skillet. Healthy Stir-Fry ginger and fish in broth for two minutes, stirring constantly.
3. Add rest of broth and bring to a simmer on high heat for about 3 minutes.
4. Add scallion, tomato, mint, lime juice, Napa cabbage, bean sprouts, salt and pepper. Cook for about 3 minutes; you want the cabbage and sprouts to remain crisp.
5. Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.
Serves 4
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In-Depth Nutritional Profile for Poached Fish with Napa Cabbage
Healthy Food Tip
Are the different colored bell peppers different plants?
From a scientific standpoint, bell peppers all come from the same genus and species of plant, called Capsicum annuum. Some of the color differences in bell peppers originate in the cultivars used to grow them. (Cultivars are special varieties of a plant that growers select for desired characteristics. They still come from a single seed source, however—in this case, Capsicum annuum.)
Most of the differences in bell pepper color stem from time of harvest and degree of ripening. Green peppers are bell peppers that have been harvested before being allowed to fully ripen. While green bell peppers usually turn yellow-orange and then red this is not always the case. Red, orange, and yellow bell peppers are always more ripe than green ones and therefore require more time in the ground before they can be harvested; that's why they are more expensive. Bottom line: all of the bell peppers originate from the same species of plant, and they achieve their different colors naturally, not by any artificial means.
It's interesting to note that in addition to their unique colors, each differently hued bell pepper has a unique array of nutritional benefits. Green peppers feature an abundance of chlorophyll. Yellow peppers have more of the lutein and zeaxanthin carotenoids. Orange peppers have more alpha-, beta-, and gamma-carotene. Red peppers have more lycopene and astaxanthin, two other important carotenoids.
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