Janet Fish Recipe : Assam Curry Fish, Delicious Tamarind Spicy Fish

This is one of my favourite recipe as it is delicious and appetising.

As I start venture deeper into the health value of food, and it is very pleased to note great nutritional values of fish and cooked tomato that could contribute to health.

So besides try this recipe, I would like to invite you to discovery the health benefits of eating fish, cooked tomato, and lady finger at the end of this post. You are what you eat.

Ingredients for Assam Curry Fish ( Tamarind Spicy Fish Recipe)

1, Fish, 400 grams

2. Dried Chilli Paste

3. Shallot, 8 pieces

4. Lemon Glass, 2 stalks

5. Ginger Flower, 1 piece

6. Tamarind juice, ½ bowl

7. Lemon Leaves, 2 pieces

8. Prawn Paste (Balacaan), 2 sq. cm. or a thumb size

8. Lady Figures, 300 grams

9. Tomato, 3 pieces

10. Cooking Oil. 4 tablespoons

How to Cook Assam Curry Fish

1. Clean fish, pat dry, season with salt

2. Wash Lady Figure, cut both ends of each piece

3. Wash Tomato, cut each tomato into 4 pieces, and wash other ingredients to clean as well

4. Pound shallot, add chilli paste and prawn paste, mix them well to form Chilli Mixture

5. Heat cooking oil in cooking pan, add blended chilli paste mixture, lemon glass, lemon leaves and ginger flower, stir fry till the mixture giving rise to nice fragrance. Add sugar, stir fry till thoroughly.

6. Prepare Tamarind juice, add to the mixture, bring to boil

7. Add in Lady Figure and Tomato, bringing them to boil, then turn down the heat, boiling slowly till the vegetables are cooked

In fact, if you are a vegeterian, you may serve the assam vegeterian curry at this stage, by not adding fish to the recipe. 

8. Add fish, simmer for 10 minute.

9. The dish is ready to serve

Enjoy the dish and have Joy of Food.

* You are what you eat *

knowing the health benefits of eating fish, cooked tomatoes, and lady finger.

Health Benefits of Tomato

Tomato offers enormous health benefits, especially “cooked” tomatoes. Tomato is high in vitamins C, A and K. It also contains high levels of potassium and manganese. Tomato is also a good source of fiber, which helps keep the digestive tract healthy by increasing stool bulk and preventing constipation t

Beneficial components in the tomato is not limiting to its vitamins or minerals, but the phytochemical lycopene. This compound, which gives tomato its distinctive red color, acts as an antioxidant in the body. Consuming high levels of lycopene can lower cholesterol levels, reduce the risk of heart disease and certain types of cancer. Recent research has focused on specific phytochemicals such as lycopene, found that it is at higher levels in cooked tomatoes than in any other food. Also levels of beta-carotene, a compound that boosts eye health, are also higher in cooked tomato es than in raw ones.

Health Benefits of Lady Finger (also known as Okra)

Lady Finger is a highly alkaline food and it is a great storehouse of many vitamins such as Vitamin A, B6, B9, C, Fiber and Folic Acid, also it is a great source of minerals such as potassium, magnesium and calcium.

High content of Vitamin A and C of Lady Finger are powerful antioxidants which can effectively restrain the development of asthma symptoms. Also, Vitamin C can strengthen the structure of blood capillaries.

The high soluble and insoluble fiber found in Lady Finger stabilizes blood sugar, binds cholesterol and bile acid responsible for toxins elimination by liver. Insoluble fiber in Lady Finger works to absorb water and improves constipation for easy passage of waste hence keeps the intestinal track healthy.

Health Benefits of Eating Fish

Eating fish once or twice a week may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Fish is an excellent source of omega-3 fatty acids. Fish is low in fat and high in protein.

An Australia’s leading health research body, the National Health and Medical Research Council (NHMRC), suggests that Australians should eat more fish. This is because fish is low in fat, high in protein and an excellent source of omega-3 fatty acids. Researchers worldwide have discovered that eating fish regularly – one or two serves weekly – may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Healthy ways to enjoy fish include baked, poached, grilled and steamed.

(Source :http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fish)

Health benefits of eating fish :

Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include:

• Asthma – children who eat fish may be less likely to develop asthma.

• Brain and eyes – fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).

• Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.

• Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.

• Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega-3 fatty acids in the brain).

• Diabetes – fish may help people with diabetes manage their blood sugar levels.

• Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in breast milk.

• Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

• Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

Raisin Cookies Recipe

Ingredients for Cookies :

1. Self- Raising Flour, 200g

Or Wheat Flour, 200g and 1 teaspoon of baking power

(tip: every 250g Plain Flour add 1 teaspoon of Baking Powder)

2. Corn flour 25g

3. Brown Sugar, 50g

4. Butter, 125g

5. Mixed Fruit or Rasin, 100g

6. 1 egg yolk

7. Vanilla Essence

B. How to make Raisin Cookies:

Step 1- prepare Mixture 1:

Blend Butter, Drown Sugar, Egg Yolk, and Vanilla Essence

Step 2- Prepare Mixture 2 :

Dry Ingredients

Plain Flour, sieve

Corn Flour, sieve

Add baking powder

Add Ra1sin

Step 3-Add Mixture B to Mixture A, portion by portion, lightly rub to blend.

Step 4-get the blended mixture into small dough, place on baking tray, use fork to press the dough to flatter and thinner shape.

Step 5- set oven to 180*, bake for approx. 10 min.

Ready to serve

The Cookies are crunchy and delicious

Janet Cooking Fun Chicken Recipe : How to cook Chicken Nuggets

I like Chicken Nuggets as it is boneless, an easy to eat convenient figure food.

Last week I found a Chicken Nugget Recipe from youtube which seems easy, so decided to try it this week-end. This is from my Kitchen, my family like them, it's a thumb up recipe ! This can be a good selection for home gathering, especially kid party.

Ingredients for Chicken Nuggets :

1. Chicken Breast, debone, 1 piece, about 300g

    season with chicken stock power, 1 teaspoon and dashes of pepper 

2. Plan Flour, add salt 1/2 teaspoon, chicken stock powder 1/2 teaspoon, and dashes of pepper

3. Egg 1 piece, beaten well

4. Potato Chips, break into small pieces

How to cook Chicken Nuggets

1.Cut the Chicken Breast into bitable sizes

2. Wash and clean the chicken, pat dry with kitchen paper tower 

3. The Chicken to apply Flour, then dip into Egg, then apply the Potato Chips mixture

4. Heat the cooking oil

5. cook Chicken Nuggets till colour turn brown, place on serving plate. Serve.

It is a extremely easy recipe, try it !

Its is Delicous, and suitable for both children and adult.

Happy Cooking, Have Fun.

from the kitchen of JanetWooi.
Kitchen, the place where the love is

2011, Aug 21



JW Energy Juicing : Spinach Juice is an effective Detox Juice, a Great Colon Cleanser and Blood Purifier.

Spinanch Juice is rich in Nutrients and High in Iron Content

Among the vegetables, spinach comes out at the top of the ranking list for nutrient richness in term of vitamins and minerals, Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene) and vitamin C. It is a very good source of digestion-supportive dietary fiber, muscle-building protein, energy-producing phosphorus, and the antioxidants copper, zinc and vitamin E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium.

Spinach Juice is an effective Detox Juice especially excellent for Colon Cleanser and a great blood purifier.

it is concentrated in health-promoting phytonutrients such as carotenoids and flavonoids to provide body with powerful antioxidant protection. Its high content of iron is useful for removing anaemia, constipation, nervous disorders, neuralgic pains, sterility, fatigue. It tones up and rejuvenates nervous system.

Spinach Juice is delicious and smooth to drink when it is blended with Apple. Spinach Apple Juice is a good Nutrient Juice. No sugar or honey is needed since Apple serves as a good Juice base that further enrich nutrients to the Spinach.

How to Juice Spinach Juice :

1. Fresh Spinach, 30 gram

2. Green Apple – 1 piece

3. Ice Tube 5 pieces (Optional)



JW Energy Juicing Steps for Juicing Spinach Apple Juice :

1. Prepare Spinach Leaves, wash and rinse thoroughly. Then add Spinach Leaves to the Juicer

2. Wash Apple, cut into 4 pieced, remove seeds. Then add to the Juicer

3. Add water, about 150ml and ice tube

4. Turn the Juicer power on, blend well

5. Ready to serve

Health Benefits of Spinach Juice

Spinach Juice has high Chlorophyll content and is a great blood purifier and effective Colon Cleanser

The Spinach Juice is an excellent source of chlorophyll which is where its vibrant green color comes from.

Chlorophyll in Spinach helps promote the natural blood-cleansing functions of the body. It promotes strong immune response, an excellent Digestive Tract Detoxifier, and Supports Intestinal as well as Circulatory Health.

One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Spinach is known to be an effective colon cleanser as well as an intestinal healer. Optimal health is not possible without a clean colon.

Anti-Inflammatory and Anti-Cancer Benefits from Spinach Phytonutrients

The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.

It is a very strong alkalizing food which is important for keeping a proper pH in the body. Spinach has been shown, in many studies, to have strong anti-inflammatory and anticancer properties.

Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. These spinach extracts have been shown to slow down cell division in human stomach cancer cells and in studies on laboratory animals, to reduce skin cancers. A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

Excessive inflammation typically emerges as a risk factor for increased cancer risk. That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties. But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids.

Spinach Juice helps maintains Density of Bones

One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.


Spinach Juiuce enhances Vision Health

Both antioxidants Luntein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related Macular Degeneration

Some Negative Concerns to note when consume Spinach :

Spinach and Oxalates

Spinach is among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating spinach. Laboratory studies have also shown that oxalates may interfere with absorption of calcium from the body.

Spinach and Purines

Spinach contain naturally occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems.

To know about Health Benefits of Apple :

http://janetwooiblog.blogspot.com/2011/07/apple-and-apple-juice-help-improving.html

Happy Juicing !

JanetCookingFun Salmon Recipe : Pan Fried Salmon with Balsamic Dressing Mixture Sauce

Janet Cooking Fun Fish Recipe : Pan Fried Salmon with Balsamic Dressing Mixture Sauce

Salmon is an immensely popular fish due to it is high in essential omega-3 fatty acids.

Health Benefits of  Eating Salmon

The numerous health benefits of this essential fatty acid contain in Salmon fish include the reduction in the risk for fatal heart arrhythmia. It also helps lower triglycerides which are linked to cardiac diseases while boosting HDL cholesterol, the good cholesterol. Eating salmon has also helps to prevent high blood pressure. Moreover, due it being an anticoagulant for blood, t

hese fatty acids help in the prevention of strokes. Salmon also has numerous benefits pertaining to heart functionality and blood flow.

Besides, Salmon is rich in Omega-3 fatty acids, which known to support brain function by increasing the memory, relax the brain and prevent age related decline in brain function which induced Alzheim er’s desease.

Ingredients for Pan-Fried Salmon :

A, Salmon Main Course Ingredients

 Salmon Fish - 180 to 200g

 Season with salt and Chicken Stock Powder

B. Garnishing Ingredients

 French Bean

 Carrot

C. JW homemadeBalsamic Dressing Mixture Sauce Ingredients

 Balsamic Dressing - Rice Bran Oil Dressing (Brand Alfa One) - 4 Tsp

 Soy Sauce – 1 Tablespoon

 Honey – 1 Tablespoon

 Chicken Stock Powder – 1 teaspoon

 Sugar – 1 teaspoon

 Pepper – ¼ teaspoon


How to Cook a Pan-Fried Salmon Fish in Balsamic Dressing Sauce

1. Clean and pat dry Salmon. Slices the skin of salmon, marinate with salt and chicken stock powder.

2. Add oil to frying pan, heat the oil.

3. Place the salmon with skinned side down. Once Skin turns brown, turn the salmon over to another side, fry till cooked. The fried Salmon is put aside ready to serve.

4. With the pan that cooked the Salmon, place the bean into the pan, stir fry till 80% cook, place them on the serving plate. Garnish the plate with Bean and Carrot.

5. Prepare Balsamic Dressing Mixture Sauce by combining
all sauce ingredients in a big bowl, stir well until sugar is dissolved.

6. Pour the Mixture Sauce onto the base of the serving plate, and place the fried salmon on top of the Balsamic Dressing Mixture Sauce.

Fried Salmon in home-made Balsamic Dressing Mixture Sauce is ready to serve.

Tell me if you like it. Enjoy the Salmon Recipe !

Cooking is Fun!

You're What You Eat : Healthy Meals that help in Weight Loss, Stablizes Your Blood Sugar, and Boost Your Energy

Meals That Can Boost Your Metabolism, Help You to Lose Weight and Stay Slim, and Improve Your Immune System

You are What You Eat !
Eating the right food at the right time will increase your energy, help you to manage your weight and ward off major illness. Study after study has demonstrate that people who lose as little as 4kg reap all these rewards.

The meals that follow come courtesy of an exclusive weight-loss plan from Reader's Digest. Derive from the latest research, these meals deliver specific nutrients to help you fight disease and shed pounds. Not weight conscious ? You can still benefit from this plan; just allow yourself more generous portions .

1. Protein Power

One good idea emerged from all the controversy surrounding high-protein diets : Researchers have found that eating a meal with plenty of protein leaves you feeling more satisfied for longer when compared to a meal loaded with the low quality protein, leading to a gradual increase of blood sugar. Believe in Protein Power.

Many high-carbohydrate meals are absorbed quickly and send blood sugar on a roller coaster ride, taking your appetite with it and depleting your energy.

2. Disease-fighting at Lunch

Rainbow Salad with Tuna Sauce

Many foods contain antioxidants, but fruits and vegetables may be the richest source. Behaving like chemical warriors. Antioxidants neutralize molecules known as free radicals before arteries and other cells can be harmed. This protect you from heart disease, high blood pressure, cancer and diabetes, which is why antioxidant foods figure so prominently in recent studies.

Forget pills : Antioxidants work best when consumed in foods. In fact, the National Cancer Institute has been recommending more fruits and vegetables for men - up to nine daily servings. A serving equals a piece of fruit, a half-cup of cut vegetables, a cup of lettuce, or a small glass of juice. The typical salad delivers two to three servings. This lunch dishes up at least four antioxidant-rich servings of vegetables.

3. Fat-Burning at Dinner

The mineral calcium is a powerful weight-loss star, and weight-loss plans can capitalize on it. Scientists stumbled on calcium's magic by accident. In a Tennessee study of blood pressure in obese African Americans, people who added two cups of yoghurt a days to their diet lost an average of 5 kg of body fat in 1 year, even though they didn't eat less. A follow-up study found that people on high-calcium diet, the equivalent of over three daily servings of dairy, lost more weight and fat than dud people on a low-calcium diet- and again, both groups ate the same calories.

Researchers believe calcium works by encouraging fat-cells to stop getting fatter. Instead, the cells burn extra fat without your having to go anywhere near the treadmill. This dinner features tofu; it's calcium-rich and it helps lower blood cholesterol . More fat burners : milk, yoghurt  , cheese, canned fish, calcium-fortified juice.

4. Mediterranean Snack

The traditional Mediterranean diet offers an abundance of fruits and vegetables, legumes, cheese, wine , and healthy fats from nuts, olives and olive oil. The fish and nuts provide filling, healthy protein; the produce delivers loads if antioxidants. Researchers studying thousands of Greek adults found that those who most closely ate a Mediterranean diet were least likely to die from heart disease and cancer .

5. Eat More, Lose Weight : High Fibre Food

Yes, you can and no, this isn't a scam. Just pick foods rich in fibre. High-fibre foods have what's officially called low-energy density ; that translates to few calories relative to weight, which means you can pile your plate high with these foods without fear of calorie overload.

Fibre also aids weight loss because it's filling. Most high-fibre foods take a lot of chewing, triggering your body's fullness sensors. Plus, you absorb the food more slowly so you feel full longer and are less susceptible to hunger-inducing quick rise and fall of blood sugar.

6. Hot Tomato

Here's a finding any man could love : Harvard scientists discovered that eating plenty of pizza seems to lower the risk of prostate cancer. The protective ingredient is tomato sauce or ,more specifically, the plant pigment lycopene in tomato sauce. The substance is most concentrated in cooked tomato products like sauce, ketchup and tomato soup ; cooking also makes it easier for the body to absorb.

Preliminary research on women suggests a diet rich in lycopene and tomato sauce may lower a woman's risk for breast and other cancer, as well as heart disease.
More Lycopene-rich food:
Pink grapefruit; watermelon

7. Smart Food : Fish

Studies abound on the health benefits of eating fish : lower risk of stroke in men eating fish at least once a month; reduced risk of Alzheimer's among people eating fish at least once a week; and heart health from two weekly servings of fatty fish (salmon, tuna, sardines). Though there are concerns about mercury levels in fish, only a few are worrisome. Most people can safely eat a few servings a week.
More Good Fatty Fish Options : Trout, sea bass, bluefish, catfish

extract from Reader Digest - Dec 2010

Fish Recipe - Ginger Fish in Sesame Oil

Fish is a good source of Protein, and the sea fish contains LDL which is helpful to lower cholesterol. support Heart Health and it is a preferred selection for Diabete patient,

This dish is easy to cook and delicious.

Ingredients  for Ginger Fish in Sesame Oil ::

 1. Fish, 1 piece,

2. Ginger, 2 Tsp

3. Peanut Oil, 3 Tsp

4. Saseme Oil, 2 Tsp

5. Soy Sauce, 1 Tsp

6. Sugar, 1 tsp

7. Pepper, a dash

8. Salt, to rub on the Fish




How to cook Ginger Fish in Sesame Oil :

• Wash the fish clean and pat it with a kitchen paper.

• Rub the salt over the fish

• Heat Peanut Oil in a frying pan, fry Fish for about 5 minute, till cook

• Place the fish on the serving plate

• Clean the Pan, heat Sesame Oil, stir fry ginger till brown,
Add Soy Sauce, Sugar, and Pepper,
Add ¼ cup of water, stir mix well
Pour the Sauce over the cooked fish

• Ready to serve

Sesame Oil : Health Benefits of Sesame Oil

Sesame oil has vitamin E, which is an antioxidant that neutralizes damaging free radicals. It also contains calcium, copper, iron, magnesium, vitamin B6, and zinc, and these vitamins and minerals help everything from bones to metabolism to enzyme function.

The mineral zinc in sesame oil, promotes healthy bones. Sesame oil contains copper which helps in rheumatoid arthritis relief. Calcium mineral in sesame oil, helps in the prevention of many health problems, like migraine, PMS, osteoporosis and colon cancer. Magnesium content in this oil, helps to maintain respiratory and vascular health.

Internally sesame oil appears to offer many benefits. For instance, it is reported to improve blood circulation and relieve fatigue and insomnia. It may also alleviate joint dryness and act as a mild laxative to prevent constipation. Some people also claim sesame oil treats dizziness, headaches, menopausal symptoms, respiratory problems, and nasal dryness. In addition, it seems to have antibacterial properties and prevents certain types of cancer

Sesame oil is an excellent source of polyunsaturated fatty acids including omega-3, omega-6 and omega-9. Polyunsaturated fatty acids are necessary for growth and development and strong evidence supports their role in the prevention and treatment of chronic diseases such as coronary heart disease, hypertension, diabetes and arthritis. Sesame oil has been shown to help lower blood pressure, increase good cholesterol, decrease bad cholesterol levels and help maintain normal blood pressure levels?these effects have been primarily attributed to the naturally high polyunsaturated fat content found in sesame oil. Consumption of polyunsaturated fatty acids may also help to prevent osteoporosis caused by estrogen deficiency, although the exact mechanism remains unknown.

Ginger - Health Benefits of Ginger

Ginger has been revered for thousands of years as a universal medicine,especially in areas like China and India. It has been said to help provide relief for conditions like asthma, painful menstruation, migraines, indigestion and infection.

Ginger root is full of natural anti-inflammatories.