Zero Oil Recipe Deliciously Healthy Malay Bean Sprouts Salad - Kerabu Taugeh

Malay Bean Sprout Salad Recipe : Kerabu  Taugeh, is a ZERO OIL Recipe that is delicious, simple and easy to make.

Kerabu is  Malay Salad that commonly used Sambal Belacan ( a spicy dried shrimp paste chili sauce)  as the dressing combine with a raw and/or steamed vegetables of your choice, example Kerabu Banana Shoot, Kerabu Wing bean, etc…

Ingredients for Malay Bean Sprouts Salad

1. 200g bean sprouts, washed well and drained.
2. 5 to 6 shallots, thinly sliced.
3. Sambal Belacan 1 tablespoon

Method to make Malay Bean Sprout Salad

1. Prepare bean sprouts
It is best to steam bean sprouts using Sharp Healsio Water Oven because this retain vegetables nutrient by preventing the nutrient loss using blanching.

So you can blanch the bean sprout using boiling water for about 3 minutes, or alternatively,
Place raw bean sprouts on the oven ware, Use Sharp Healsio water oven, select STEAM high function , 5min

2. Prepare the Malay Spicy Sauce : Sambal Belancan

Please refer to my Sambal Belacan post.

check out how to make sambal belacan :

http://janetwooiblog.blogspot.com/2012/07/janet-cooking-fun-how-to-make-sambal.html

3. Place bean sprouts, half a portion of sliced shallot and 1 tablespoon of Sambal Belacan in the mixing bowl, and mixed well.

4. Place on the plate, garnish with another half of sliced shallot .Ready to serve.

This recipe is simple and deliciously healthy recipe.

Have fun in kitchen.

Janet Cooking Fun : How to make Sambal Belacan

Sambal belacan is one of the essential condiments for many delicious Malaysian recipes. It is commonly used for Kerabu and Ulam (Malaysian Salads).

Sambal Belacan is popularly served as the sauce for dips, it is an appetizer that goes well with fresh, raw and green vegetables and peas.

Ingredients for Sambal Belacan :

. 6 red chillies
. 1 piece of Belacan (dried shrimp paste)
. Lime, 2 tablespoon
. Sugar, 3 Tbsp or to taste

 How to make Sambal Belacan :

.Take off the stalk of chillies, take off the seeds, clean well with running water. Cut chillis into small segments.
  Transfer all chillis to a mortal, pounding with the pestle until fine.
. Use wok or non-stick pan, toast the Belacan on low heat until aromatic . Add the toasted Belacan to the chillis in the mortar, pounding until the compound is well blended.
.Add sugar and salt to taste. Blend well.
. Add fresh lime juice, blend well.
Transfer out to a bowl.
. With air tight container, you can keep the Sambal Belacan in the refrigerator upto a few days.

. Add fresh lime juice at the time of serving, this step is optional.

Sambal Belacan is an essential building block for many delicious Malaysian Recipes like Nasi Ulam, Sambal Asparagus , Sambal Water Spinach (Kangkung), etc....Delicious !

Heart Health : The China Study by Prof. Campbell revealed secret link of Cholesterol with Protein

Heart Health : The China Study by Prof. Campbell revealed secret of the link between Cholesterol and Protein      

The China Study by Professor T. Cilia Campbell PhD Respected nutrition and health researcher.  The China Study - a 2005 nutrition book that details the connection between nutrition and heart disease, diabetes and cancer - advocates eating whole foods for health. The China Study is a 20 year partnership of Cornell University, Oxford University and China Academy of Preventive Medicine that showed high consumption of animal based foods is associated with more chronic disease, while those who ate primarily a plant-based diet were the healthiest.

Dr Campbell has been experimentally investigating the relationship of food with health for over 50 years. He spent about 20years as a member of expert panels charged with the development of public policy and public education on food and health. Early in his career as a researcher with MIT and Virginia Tech, Dr Campbell worked to promote better health by eating more meat, milk and eggs - "high-quality animal protein". " I was happy to believe that the American diet was the best in the world ," he recalls. 

He later was a researcher on a project in the Philippines working with malnourished children. The project became an investigation for Dr Campbell, as to why so many Filipino children were being diagnosed with liver cancer, predominately an adult disease. The primary goal of the project was to ensure that children were getting as much protein as possible. "in this project, however, I uncovered a dark secret. Children who ate the highest protein diets were the ones most likely to get liver cancer..." He began to review other reports from around the world that reflected the findings of his research in the Philippines. He started an in-depth study into the role of nutrition , especially protein, in the cause of cancer. The project , 'the China Study', eventually produced more than 8,000 statistically significant associations between various dietary factors and disease. The findings ," People who are the most animal-based foods got the most chronic disease... People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. The results could not be ignored," said Dr Campbell. "The data from the China Project suggest that what we have come to consider as 'normal' illness of ageing are really not normal. "In fact, these findings indicate that the vast majority perhaps 80-90% of all cancers, cardiovascular diseases , and other forms of degenerative illness can be prevented, at least until very old age, simply by adopting a plant-based diet. "Dietary protein varies across China. When we compare people on diets that are virtually nil in animal protein with those for whom animal protein is upwards of 20-30% of the total protein intake, the cholesterol level go, on average, from around 9mg per 100 ml to about 170 mg per 100 ml. "Such an increase in cholesterol is associated with the emergence of the cancers and heart disease that increasingly plague the world's developed nations."

Cholesterol and the protein link Earlier studies have provided impressive evidence that when a reduction in fat is compared to a reduction in protein, the protein effect on blood cholesterol is more significant than the effect of saturated fat, says Professor Campbell.  " Blood cholesterol levels can be reduced by reducing dietary animal protein. Some of the plant proteins, particularly soy, have an impressive ability to reduce blood cholesterol ."

- extract from Utusan Konsumer May-June 2012 : Plant-based Nutrition

What Heart Health Experts said about The Right Diet for Heart Health

Heart Health Experts Practicing what they preach : What Heart Health Experts said about the Right Diet

For Caldwell Esselstyn Jr MD, breakfast consists of rolled oats (not oat meal), grape nuts, raisins, banana, blueberries and oat milk with the sprinkling of flex seed meal. Lunch is lentil or pea or a vegetable soup. May be a veggie heaped sandwich, occasionally brown rice nori rolls or something reheated from the night before. The evening meal always has a heaping salad and a vegetable like green beans, Brissels sprouts,  broccoli , etc. often he has brown rice and beans topped with a variety of vegetables.

For Professor T. Colin Campbell : "My family and I have managed to change our diets substantially, I was raised on a diary farm and I 5 milked cows from the time I was  5 until I was 21. When I went away to school, I eventually got my PhD in animal nutrition at Cornell, where I worked on a project to produce animal protein more efficiency.  "We started changing our diet when our children came along, and we have been changing ever since. In a short run, people who are accustomed to a high salt, high-fat diet are not going to like healthier foods at first. But if you have a little patience, you will find  that after 2 or 3 months, perhaps longer, you will pick up new tastes.  Tastes do change. You will then discover that you are happier and more fit than ever before."

For John McDougall MD, besides eating a plant-based diet, exercise also is an important aspect of the family's health regimen. John loves windsurfing, and his wife Mary practices yoga, both do a lot of walking. Even if you don't exercise, you'll still regain a tremendous amount of health by just changing your diet, he saya, but" Exercise puts the finishing touches on a health Programme and makes you trim, active, more agile, and alert," "in large part, because of our health, our time is spent enjoying family, friends, and work. " Mc Dougall says. When his patients follow his advice, he may just lose them as patients. But that's Ok with him. "Sick people see doctors and take medications," he says. "Healthy people don't."

- extracted from Utusan Consumer May-June 2012 - " Plant-basedNutrition"

Deliciously Healthy Teo Chew Steamed Fish with Sharp Healsio Water Oven, or Traditional Steam Method

Fish is delicious and healthy. One of the popular recipes is Teo Chew Steamed Fish Chinese Style is my favorite dish, and steaming fish with Sharp Healsio Water Oven, or Traditional method, is extremely simple and easy.

Teochew Steamed Fish

Ingredients

1.  Grouper fish fillet, 300g

2. Sour pickled mustard 70g

3. Tomato, 1 piece

4. Block Tofu, 4 slices

5. Picked Plum, 1 piece

5. Ginger Shreds, 1 tbsp

6. Spring Onion, 1 stalk

7. Coriander, 1 stalk

8. Small Chili Padi, 2

Sauce
1. Sesame oil. 1 tablespoon
2. Chicken stock, 1/2 teaspoon
3. Water, 1 tablespoon


How to do the Teochew Steam Fish
1. Rinse sour pickled mustard to remove its saltiness, then slant cut into slices, soak in water.
. Cut mushroom into halve or bite-able size. Remove portion of stems if they are too hard, retain soft stems.
. Rinse spring onion
. Rinse and cut parsley into section, segregate stalk from leaves
.rinse chili, remove stalk, cut chili to halve
. Crush the pickled plums

2. Clean fish and rub well with salt.
Place spring onion on a steaming dish, put the fish on top of the spring onion


3. If Use Sharp Healso Oven
.Preheated Sharp Healsio to 180C.
.Select Steam High 25 minutes.
.Place fish into Healsio, start Steam high for 5 minutes, remove dish to drain away the liquid from the steamed fish as the liquid is normally 'fishy'.

. Add sour salted vegetable slices. tomato slices , sour plum, tofu slices, mushroom, chili, continue to steam for another 10 minutes, add ginger shreds and parsley stalk, steam high for another 10 minutes.
Garnish with parsley leaves, ready to serve.

4. Alternatively, traditional steaming method :
. Place steam rack on kuali, bring water to boil. place seasoned fish on the plate, add on sour salted vegetable slices. tomato slices , sour plum, tofu slices, mushroom, chili, steam for 8 minute. Remove dish from rack.
Garnish with parsley leaves, ready to serve

Tips:
1. How to know the fish is cooked?
To test whether the fish is cooked, use a skewer to poke into the flesh, it is cooked when the skewer goes through the flesh easily.
. If the whole fish, the fish is cooked when the eyes have popped out and the mouth is slightly opened.

2. Fish suitable for Teochew steam are White Pomfret, Grouper, threadfin , or sea bass.

Heart Health : Heart Disease can be reversed with Right Diet

PLANT-based nutrition can treat, prevent, reverse, and even abolish heart disease. 

This revolutionary , scientifically proven, nutrition-based cure - along with lifestyle measures like exercise and stress management - for the world's Number 1 killer has long been advocated by several renowned heart health experts around the world.

Dr Bimal Chhajer, a well-known cardiologist and a pioneer in non-invasive cardiology in India, is an authority on heart health. He is a pioneering cardiologist who has developed the revolutionary SAAOI (The Science and Art of Living) Heart Program, one of the most popular non-invasive heart care and treatment Programmes in India, which has officially existed since 1995. According to his book, Reversal of Heart Disease in 5 Easy Steps, the SAA Programme- where treatment mode includes yoga, diet (strictly vegetarian with zero oil) and stress management - has helped thousands of patients with heart decease without them undergoing bypass surgery and angioplasty. Heart disease, according to him, is a disease of ignorance, misinformation and lack of proper knowledge. Reversing this common and dreadful disease I'd absolutely possible, he says. "Factors aggravating the blockages are- excessive stress, lack of exercise, smoking, high blood pressure and high blood sugar. Almost all of them are related to related to our lifestyle....if we do not remove the causes of blockage, the disease and deposit grow.' " the irony is that the modern medical science has not tried to remove the causes of the disease" but have instead "taught people to postpone the problem with the use of continuous medication". Calling angioplasty and bypass surgery " temporary techniques ". Cardiologists, he says , "intervene the blockage by invasive procedures which are lucrative to them, without caring to cure the disease from the root".

 Dr Caldwell Esselstyn Jr, ex-heart surgeon from the US, espouses a non-invasive cure from heart disease.  according to him, heart disease doesn't need to exist in the first place. And if it does, it can be reversed. "We are on the cusp of what could be an absolute revolution in health- not dependent on pills , procedures or dependent on pills, procedures or operations, but on lifestyle."
Essclstyn says. Coronary artery disease is leading killer of people in Western civilization , and more than half a mllion people die of it every year in the US, but after learning that certain cultures around the world don't suffer from hear disease, Dr Esselstyn's career took a dramatic turn, going from surgeon to nutritionist. The remedy for coronary heart disease is a plant-based diet, he says. Learn to live with no meat   No fish, no diary or oils of any kind, and making yourself 'heart attack proof", he advises.He now runs the cardiovascular prevention and reversal Programme at the Cleveland Clinic Wellness Institute. Every forkful of fat, he says, causes an immediate biochemical assault on the endothelium , the lining of arteries. White blood cells collect there, gobbling up bad cholesterol and creating fatty deposits over time. For many people, especially those who smoke or have other risk factors, accumulation of plaque is a time bomb for coronary event. Esselstyn says his diet works because it keeps the lining of blood vessels free of the dangerous blisters or bubbles or cholesterol -laden plaque that causes heart attacks.  Former US President Bill Clinton, who had 2 heart procedures since leaving office following ongoing heart problems, credit Esselstyn's heart-health diet Programme for his current weight loss and improved heart function which has now set him on the path to health. Esselstyn's explanation :"it's a food -borne illness, and we're never going to end the epidemic with by-passes or drugs, because none of it is treating causation of the illness," Dr Esselstyn told CNN.

Dean Ornish, MD Chhajer's and Esselstyn's Breakthrough approach to heart disease is inspired by earlier works by cardiologist Dean Ornish, MD, director of the Preventive Medicine Research Institute in Sausaliyo, California , whose research shows that a vegetarian diet in which only 10% of calories are derived from fat actually reversed artery blockages in more than 80% of patients studied.  The Ornish diet program emphasizes the consumption of whole grains, fruits and vegetables , and severely restricts the consumption of animal products, dietary fat, and refined carbohydrate.  In addition to these dietary recommendations, the Ornish Program involves comprehensive lifestyle changes including moderate aerobic exercise, stress reduction techniques, peer support, smoking cessation, and nutritional supplementation. The Programme has been shown to be beneficial for individuals with heart disease. Ornish conducted a research on the dietary and lifestyle factors that lead to heart disease and to design clinical research trials that would allow him to study the effectiveness of dietary and lifestyle changes as a treatment for heart disease.  The results of his first clinical trial, the Lifestyle Heart Trial, were published in 1990. In this study, Ornish heart patients got healthier simply by adopting new dietary and lifestyle habits. The results of this study were considered revolutionary since, until that point, it was believed that it was impossible to stop the progression of heart disease. Dr Ornish's dietary and lifestyle recommendations have earned widespread popularity among patients and physicians as a way to prevent and reverse cardiovascular disease. His first book, Dr Dean Ornish's Program for Reversing Heart Disease, published in 1990, has been a long-standing New York Times bestseller. 

 John McDougall, MD Another medical doctor who has been spreading the world about health benefits of a low-fat, vegan diet for decades is John McDougall, MD, founder and director of McDougall Program at St. Helena Hospital in Napa, California . He prescribes diet and lifestyle changes to treat health concerns. His diet Programme and books have helped thousands of of people reverse serious health conditions. John and his wife. Mary, a nurse, have been speaking, writing, cooking , and teaching about the powerful health benefits of a plant-based diet for more than 35 years. Their books, which pair John's medical and nutritional advice with Mary's recipes, have sold more than 1.5million copies. At Dr McDougall's Health and Medical Centre in Santa Rosa, California, the couple helps patients transform their health through diet and lifestyle changes. But it wasn't always like that. Before he could help others, McDougall first had to heal himself. Growing up on a diet filled with meat, pizza, and butter, McDougall was overweight. At age 18, he suffered a massive stroke, leaving him with a limp he still carries today. He didn't , however, change his eating patterns. And he didn't change his eating patterns at age 22, when he learned his cholesterol was 338 mg/dL. After college, he enrolled in medical school at Michigan State University , where his medical education trained him to believe that his weight was genetic, so he still made changes. It wasn't until he moved to Hawaii to practice medicine that he began to think otherwise . He noticed that the  first-generation Japanese , Chinese, and Filipino workers who ate a traditional plant-based diet were healthier than their children who ate more fast food, meats, and cheeses. Convinced that the modern diet was the root of most illness, McDougall crafted a low-fat, starch-based diet and eventually opened McDougall's Health and Medical Centre in Santa Rosa, California , to help people lose weight, slow and reverse such ailments as heart disease, Type 2 diabetes, arthritis, serious bowel problems, and multiple sclerosis .  He advocates an eating plan of vegetables, whole grains, and fruits, with beans and starches at the centre. Those who come to the centre get a medical checkup and participate in an intensive 10-day programme of nutrition Counselling , education, and exercise suggestions. "I'm the luckiest doctor in the world, because my patients get well," he says. "other doctors give people bills, I 'm the doctor who takes them off drugs." He and Mary also decided to adopt a plant-based diet. It didn't take long for McDougall to lose 60 pounds and drop his cholesterol to a healthy 150mg/dL. The couple continues to eat this way. They get protein from beans, rice, and other plant foods. "All plant foods contain abundant amounts of protein and essential amino acids in perfect balance," McDougall says."The truth is, deficiency is impossible on a vegetarian diet based on starches, such as rice, corn, potatoes, and wheat."