Broccoli health benefits

Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.

Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.

Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.

Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents

Brocolli salad

1 1/2 cup broccoli (chopped florets)
1 tomato (deseeded and chopped)
1 cup cucumber (deseeded and chopped)
1 red chilli (cut slanting slices)
1 red onion (sliced and chopped)
1 tsp garlic & blackpepper seasoning
1/2 tsp salt

Steps:
1. mix the first five ingredients in a bowl
2. sprinkle salt and the garlic pepper on top of the nixed ingredients then mix well again.
3. dish out to serve

The Miracle of the Coconut

the coconut has been misinformed for too long. THe great fruit has many nutritional values and the best is it is agreat weight management fruit.




the oil that is stable even at high tempereatures

Ayam Masak Merah

Here is a red hot recipe which uses fresh chillies and tomatoes . A perfect dish for maintaining a healthy heart and cholesterol level.


600 gm chicken (a medium sized ayam kampung)
for marinade
1 tsp turmeric powder
1/2 tsp coriander powder
1/2 tsp sea salt

to be grounded/blended
5 pips garlic
2 large onions
10 red chillies
1 cm ginger
2 red tomatoes
1 cup water

Cooking medium
palm oil for deep fat frying
1 cup water
4 tbs virgin coconut oil

Seasoning
1 stalk lemon grass
1 tbs tomato sauce
1 tsp sea salt (to taste)
1 tbs honey
1/2 tsp cinnamon powder

Garnishing suggestions
cashew nuts, coriander leaves, raw onion rings,

Steps :
Preparing the chicken and grounded ingredients
1. Clean the chicken and marinade with the seasalt, tumeric powder and coriander powder
2. Put garlic, onions and ginger into blender. Add water to required level. Blend till smooth
3. Strain out the blended ingredients into a bowl
4. Use the strained liquid and put back into the blender with the chillies. Add water if necessary Blend till smooth.
5. Strain out the blended chillies into another bowl
6. Use the strained liquid and put back into the blender with the tomatoes. Blend till smooth.

Ready to cook
7. Deep fry the chicken till golden brown. Take out and put aside.
8. Put 4 tbsp virgin coconut oil into a wok. Fry in half the gounded onions and garlic till fragrant.
9. Add into the fry chilli paste and crushed lemon grass. Fry till the chilli untul it gives a tingling effect to the nose. (somebody is sure to start sneezing) or when it blends well with the oil. Control the heat so that the chillies do not burn. Add in water if the paste becomes too dry.
10. Add in the the rest of the onion & garlic paste, the tomato paste. Simmer for about a minute. Add water if its too dry.
11. Add in the cinnamon powder, honey, tomato sauce and sea salt (to taste) and the fried chicken and simmer for about 3 minutes.
12. Put the cooked ingredients into a serving dish and garnish it with the suggested garnishing listing above.

Serves 3 to 4 to be eaten with cooked brown rice.

Red Hot Chillies

Chillies are excellent source of Vitamin, A, B, C and E with minerals like molybdenum, manganese, folate, potassium, thiamin, and copper. Chilli contains seven times more vitamin C than orange.

Chillies are good for slimming down as it burns the calorie easily. Chillies stimulate the appetite, help to clear the lungs, and stimulate digestive system.

THe main element in Chilli is Capsaicin : Chillies have vitamin C and Vitamin A containing beta-carotenoids which are powerful antioxidant. These antioxidants destroy free radical bodies. Usually, these radical bodies may travel in the body and cause huge amounts of damage to cells. These radical bodies could damage nerve and blood vessel in diabetes.

The antioxidants present in the chilli wipe out the radical bodies that could build up cholesterol causing major heart diseases such as atherosclerosis and other heart diseases such as cataract and arthritis like osteoarthritis and rheumatoid arthritis. It also dilates the airway of lungs which reduces asthma and wheezing.

There are many benefits of the chilli fruit which will be posted later .

Banana Coconut Shake

Here is a simple and fast to prepare desert which is nutirious rich in magnesium and potassium added with omega3 rich walnuts food for the brain, and antioxidants from rice bran and MCFA coconut milk.

1 medium sized banana (about 5 inches or 12 cm length)
1 cup coconut milk (santan)
1 cup ice tubes
1/2 cup water
1 tbs honey
1 tbs crushed walnuts
1 tbs rice bran



Steps:
1. Put banana and coconut milk in the freezer for 2 hours
2. Peel banana
3. Blend banana, coconut milk, water, ice tubes till smooth and frothy.
4. Blend in the honey for about 10 seconds
5. Pour into glasses and sprinkle rice bran then walnuts

Ready to serve for 2 persons.

Banana helps maintain blood pressure

Wonderfully sweet with firm and creamy flesh, bananas come prepackaged in their own yellow jackets and are available for harvest throughout the year. Bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power delivered by this high energy fruit.

Bananas are a very good source of vitamin B6 and a good source of vitamin C, potassium, magnesium, dietary fiber, and manganese. One medium banana contains 1 gram of protein and 3 grams of dietary fiber.

Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

The effectiveness of potassium-rich foods such as bananas in lowering blood pressure has been demonstrated by a number of studies. For example, researchers tracked over 40,000 American male health professionals over four years to determine the effects of diet on blood pressure. Men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke.

In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.