1) Sweet-Sour Cucumber - from Yi, Missisauga, Canada
Ingredients: 400g Asian cucumber (thinner with rough surface) or small baby cucumber 30g white rice vinegar;
20g white sugar;
5g minced ginger;
Prep:
- mix the vinegar and sugar in a bowl and stir it well;
- cut the cucumber into thin slices (like potato chips);
- Have the cucumber slices scattered to dry out the moisture for a few hours;
- Gather the cucumber slices into a plate, scatter minced ginger;
- Pour the mixture of vinegar and sugar over the cucumber and mix well.
FII scores: 1,
consumption: ad lib.
Myfitdiet: Dear Yi, cucumber has nearly no carb with little or no inflammatory potentials. It has very low glycemic index. The crispy cucumber can serve as an appetizer or snack. The sweet and sour taste can enhance appetite. Instead of eating potato chips, why not try Yi's sweet-sour cucumber!
2) Fresh vegetable with crab meat: from Sarah, Long Grove, Illinois
Ingredients: I made the vegetable with crab meat.
Prep:
Boil about 2 lbs of green leafy vegetable in salt water. Drain and season with soy source, mix and top with crab meat from about 2 to 3 king crab legs. Green vegetables are commonly good for health, the crab meat is tasty.
FII scores: 2. consumption: ad lib.
Myfitdiet: Dear Sarah, both greens and crab meat have very low glycemic index. The crispy vegetable with soft and sweet taste of crab meat is a super combination of texture. The variations of this dish are up to your imagination. You can substitute with bean sprout, spinach, celery etc. Likewise, you can use lobster meat, s shred of chicken meat and even Tofu. This is no doubt a very healthy dish and it is very delicious.
3) Coconut curry pork satay: from Kwan-Yee, Libertyville, Illinois
Ingredients:
2 cloves garlic, coarsely chopped
1 piece (1-inch long) ginger root, peeled, coarsely chopped
1 to 2 Thai or other hot chilies, seeded, coarsely chopped
1/4 cup unsweetened coconut milk
1 tablespoon fresh lime juice
2 teaspoons curry powder
1 teaspoon each: coarse salt, freshly ground pepper
1/2 cup finely chopped fresh cilantro
2 pounds pork chop
1 to 2 tablespoons vegetable oil
Prep.:
Preparation time: 45 minutes
Marinating time: 1 hour
Cooking time: 2 minutes
Yield: 36 satays
Place the garlic, ginger, chilies, coconut milk, lime juice, curry powder, salt and pepper in a blender for food processor; puree until smooth. Add 1/4 cup of the cilantro; gently pulse to just mix.
Cut meat off the bones of the chop. Cut into flat strips about 1/3 inch thick, 3 inches long and 1-2 inches wide. Weave each strip of pork like a ribbon on each of 36 wooden skewers. The meat will bunch up as it goes on the skewer; gently spread it out with your fingers.
Put marinard and satays into a large plastic bag. Squeeze out air, seal the bag, marinate in the refrigerator 1-2 hours.
Prepare grill for high heart. Tear off a piece of heavy-duty foil that is roughly as long as the grill is wide. Fold the foil in half lengthwise; place it on the grate of the grill at the edge closest to you. Arrange the satays on the grate so that they are over the fire but the exposed end of the skewers are resting on the foil shield to keep them from burning. Grill satays until cooked through, 1-2 minutes per side, basting them with oil. Transfer to a platter; sprinkle with remaining 1/4 cup cilantro. Serve with peanut dipping sauce
Peanut dipping sauce
Ingredients:
3/4 to 1 cup chicken broth, half and half or unsweetened coconut milk
3/4 cup peanut butter
1 large clover garlic, minced
1 Thai or Serrano chili, seeded, minced
3 tablespoons soy sauce
2 tablespoons chopped fresh cilantro
1 tablespoon plus 1 1/2 teaspoons sugar
2 teaspoons minced or grated peeled fresh ginger root
1 teaspoon ground coriander
1/2 teaspoon freshly ground pepper
Prep.:
Preparation time: 15 minutes
cooking time: 8 minutes
Yield: About 1 3/4 cups
Place 3/4 cup of the stock in a saucepan over medium heat. Add the peanut butter, garlic, chili, soy sauce, cilantro, sugar, ginger, coriander and pepper; heat to a simmer, whisking as needed to blend. Let sauce simmer, whisking occasionally, until thick, about 5 minutes.
Taste for seasoning, adding soy sauce, sugar, and/or pepper as needed. Serve warm or at room temperature. Sauce will keep in the refrigerator, covered, for several days. Stir to recombine; bring to room temperature before serving.
FII scores: 7, Consumption: Occasional
Myfitdiet: Dear Kwan-Yee, The dish is well-balanced in color and appealing. The spices contain hugh amount of anti-oxidants: garlic, carrots, ginger and curry. Curry contains one of the most powerful anti-oxidant: Curcumin. It would be well advised to use lean pork. Grilling removes most of the fat contents. However, high temperature can potentially generate new compounds and insoluble particles. But the smell and taste of this dish is outstanding. Coconut milk contains saturated fat and should be used in minimal amount. Peanut butter has a glycemic index of 14 and can be used in moderation. Kwan-Yee, you have an excellent balance act of preparing a wonderful dish. Ingredients contain hugh amount of healthy anti-oxidants to minimize the undesirable effects of grilling protein. The outcome is a very satisfying dish which can be served as a main course.
This is an excellent party dish. Your husband and children will greatly enjoy your cooking!
4)Flavored-Boiled Duck: from Song, Toronto, Canada
Ingredients:
whole duck
table salt (about 200g)
green onion 10g
white wine 1 teaspoon
Prep:
1. remove unwanted parts and fat from a fresh duck;
2. wash well and soak the duck in cold water for 1 hour;
3. take out the duck from water and let it dry out for a while;
4. rub salt on the surface of duck (including inner surface) and leave it for overnight;
5. boil water, put in white wine, green onion and some salt again (make sure the soup has proper saltiness), then put the duck into the boiling water to cook for about 40 min.
6. take out the duck and let it cool down;
7. cut it into pieces.
FII scores: 7 consumption: limited (avoid for subject with congestive heart failure)
Myfitdiet: Dear Song, the dish is deliciously prepared and elegantly presented. We were somewhat concerned about the amount of salt used. We believed that most of the salt was removed with boiling water. Nonetheless, the meat is soaked with some salt and there is significant amount of fat underneath the skin. But the fat itself adds some juice and softness to the texture. We would not hesitate to serve it for our best friends for an occasional nice treat. We would not recommend it to people with congestive heart failure. However, we can enjoy ourselves to the fullest with a small piece of your duck meat with a mouthful of freshly cooked rice, or make it into a nice sandwich.
