Simple Vegetarian Chawanmushi (Steamed Egg Custard)

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chawanmushi, chinese, comfort food, cooking, cuisine, egg custard, eggs, Japanese cooking, Mushroom, protein, recipe, steamed, vegetarian, vitamin A, Vitamin b12, vitamin D, yolk

Steamed egg custard might not sound appealing, but the silky smooth egg texture, paired with savory flavors really makes it a great healthy comfort food.

Egg yolk is rich in protein, Vitamin B12, Vitamin A, and even Vitamin D, but the level of these nutrients vary depending on the source…i.e. health/environmental conditions of the hens. So be sure to use eggs from organic, free-range chickens. 

I learned this recipe from my grandpa when I was 4 years old. So this entry is a tribute to him, who would make this dish for me whenever I was hungry…as it was the only dish he knew how to make. My grandpa is not one to know his way around a kitchen…so the fact that this is his signature dish speaks volumes about the delicious simplicity of steamed egg custard.

Ingredients:

• 3 large, organic eggs
• 1 cup of vegetable broth
• 1 stem of scallion/spring onion, finely chopped (optional)
• 1/2 cups of enoki mushrooms (you can also use crimini or other types)
• Salt and pepper
• Black sesame oil

Directions:

1. Whisk eggs, vegetable broth together, stir in one direction.
2. Add the chopped scallions, mushrooms, salt and pepper into the mix and stir gently to avoid adding air bubbles. Remove any excess air bubbles on top of the mixture.
3. Place an aluminum foil over the mixture for steaming. You can steam the bowl by placing it into a larger pot or wok that has about an inch of water. Alternatively, you can do the same thing, but place the bowl into a rice cooker (with the water) and cook it that way.
4. Steam the egg mixture for 15 minutes in medium heat. Careful not to overcook. You can test if it is done by poking a fork thru the egg mixture…the fork should be clean of runny egg if its done.
5. Remove the egg custard bowl from the steamer, and drizzle some sesame oil on top, and pepper for taste. Serve hot.

Enjoy!

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Healthy Chrysanthemum Tea

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allergy relief, beta carotene, brewing, CAD, calcium, CAM, Chinese medicine, heart health, herbal tea, herbs, iced tea, immune boosting, immune system, ju hua, liver detox, lower blood pressure, supplements, tea, vitamin A, yellow flower

I’ve been enjoying Chrysanthemum tea lately. It has a refreshing and lightly fragrant taste, and it’s great hot or chilled. The Chrysanthemum flower has been cultivated in China since 1500 B.C. and been a staple in Chinese herbal medicine for over 2,000 years. Rich in beta-carotene, which your body converts to vitamin A (important for skin and immune health), Chrysanthemum flowers are also rich in potassium, calcium, iron, magnesium, and phosphorus.

Note, if you want a caffeine free tea option in a Chinese restaurant, ask for Chrysanthemum tea (aka Ju Hua cha) as many Chinese restaurants will carry them, especially if they have a large Chinese patron.

Health Benefits:

• Reduces risk of coronary artery disease and decreases blood pressure. Clinical studies in China and Japan have shown it relieves symptoms of angina (aka chest pain from heart disease)
• Liver detox
• Immune boosting and helps to fight against allergies. Traditional Chinese medicine has used Chrysanthemum tea for its “cooling effect”, which helps against fever, sore throat and sinus congestion.

Brewing instructions:

1. Steep a handful of chrysanthemum flowers in hot water at 90°c (194°F) to 95°c (203°F) for 2 to 4 minutes, or until the liquor turns light yellow.
2. You may try brewing this tea with a bit of rock sugar.
3. Serves well hot or cold.

-NZ

Healing Foods for Joint Sprains

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beta carotene, bromalain, healing foods, joint damage, natural supplements, omega 3, omega 3 fatty acids, pineapple, sprains, vitamin A, vitamin c, wound healing, zinc

When you have an injury, the hardest thing to do is sit tight and let your body recover. Unfortunately, modern medicine doesn’t have much to speed up bone formation and remodeling. While physical therapy and exercise is the key to recovery and minimizing pain, there are certain foods that can help decrease inflammatory pain and improve recovery:

1. Beta-carotene: important for collagen formation. Beta carotene is an important component in the process of ligament re-growth.
2. Zinc: topical wound healing formulations often include zinc oxide. An important mineral, zinc is key for growth and wound healing . Foods rich in zinc include sesame seeds and raw pumpkin seeds
3. Pineapples: this delicious fruit contains bromalain, the enzyme key for wound healing and to reduce swelling. Pineapples are also high in Vitamin C which is anti-inflammatory and supports collagen formation.
4. Omega-3 fatty acids: researchers found that when a person consumes a high ratio of omega 6-to-omega 3, there is over-activation of COX-2, the inflammatory enzyme responsible for joint pain.

While studies on food that can affect pain and sprains are still very limiting, those who are chronic pain sufferers can often attest to consuming foods that affect pain and inflammation level. If you have had these experiences, we would love to hear about them!

-NZ

References:

Bromalain http://www.nlm.nih.gov/medlineplus/druginfo/natural/895.html

Zinc http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

 

 

Vitamin A and Your Skin

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acne, basil, beta carotenes, butternut squash, carrots, dark leafy greens, dry skin, herbs, retinoic acid, retinol, skincare, vitamin A

It’s common knowledge that vitamin A is important for your eyes, but did you know that it’s vital for your skin as well?

Vitamin A (a.k.a. retinol or retinoic acid) suppresses oil production in your skin and helps prevent acne. It also helps protect and repair your skin from other types of skin damage such as sunburn, dry skin, and psoriasis. In fact, many existing medical treatments for acne prescribe topical creams that are made from different forms of Vitamin A and its metabolites, such as tretinoin and retinoic acid.

It’s important to note that you can overdose on vitamin A, which can lead to things like vitamin D deficiency and yellowing of skin. Because maintaining your body’s vitamin A levels is a delicate balancing act, the best approach is to eat foods that contain it in pre-vitamin A forms such as beta-carotene. Your body only converts beta-carotene and other carotenoids to vitamin A on an as-needed basis, thus avoiding risk of excess levels.

One key way to achieve healthy and clear skin is to incorporate more vitamin A rich foods in your diet. In general, look for foods with a vibrant orange-y color, such as butternut squash, canteloupe, and apricots. Color is often a strong indicator of beta-carotene content. Dark leafy greens such as kale, collard greens, and spinach are also great sources of carotenoids. Another great way to get plenty of vitamin A is through dried herbs, such as basil, parsely and oregano. Foods such as liver (often served as liver pate), hot peppers (e.g. cayenne, chilli, paprika), and carrots (of course) are all some of the best sources of vitamin A.

Try and incorporate some of these foods into your diet for clear and vibrant skin!

-NZ

Baked Sweet Potatoes

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baking, beta carotenes, cooking, glucose control, nutrition, oven baked, receipe, sweet potato, sweet potatoes, vitamin A

With all the food and festivities of the holiday season, what’s the best way to stay healthy while still indulging your sweet tooth? The next time a holiday dinner party rolls around, I suggest offering to bring a plate of baked sweet potatoes. Sweet potatoes are in-season, delicious, and super healthy! Try out this handy recipe and let me know what you think!

Sweet potatoes are anti-inflammatory, nutritionally dense and can help lower blood sugar. They are one of nature’s best source of beta-carotene, which is the form of vitamin A that your body can absorb. Vitamin A is important for a strong immune system, improved vision, healthy skin (without acne, dryness, flaking or psoriasis), and resistance to oxidative stress (which can lead to cancer).

It’s also a fat soluble vitamin, so be sure to consume your sweet potatoes with some fat (such as butter or olive oil) to improve your body’s absorption.

Do you have your own favorite sweet potato recipe? Please share!

BAKED SWEET POTATOES

• 2 sweet potatoes, even in size and scrubbed
• 1 1/2 tablespoons butter, room temperature
• 1 ounce sour cream, room temperature
• Pinch of cayenne pepper
• Salt and freshly ground black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Poke several holes into each sweet potato.
3. Place sweet potatoes on sheet tray and bake for 45 minutes or until soft.
4. Remove the sweet potatoes and let it cool for 5 minutes.
5. Cut a slit through each sweet potato and peel the skin off the center portion.
6. Place 1/2 tablespoon of butter into each slit of sweet potato and let it melt.
7. Using a fork or spoon, gently smash the center portion of sweet potato where the butter have melted to widen the opening.
8. Fill the slits in the sweet potatoes with sour cream and sprinkle salt, black pepper and cayenne pepper on top for taste.

-NZ