FISH, GREENS AND AN EGG RECIPE. HEALTHY NUTRITOUS EGGS.

fish, greens and an egg

a one dish meal packed with highly nutritious ingredients.

this is eaten with hot rice for lunch.

a glass of green tea with lemon will be perfect.

ingredients

Fish – 2 pieces- fry till done.  How cooked depends on you. Place on serving plate and add raw greens at the side… as above

Next and is a must, is to use the same oil for frying fish above, when cooking. It makes a world of difference

3 cloves garlic- minced

1 large onion- slice/ minced

1 red  and 1 green chili – slices

2 stalks curry leaves

1 slice asam gelugor / substitute with 1 tsp lemon  juice

1 tbsp soup powder

Salt and pepper

Veggies- 1 cup cut cauliflower and 1 medium tomato

1 hard boil egg

Raw greens of your choice for garnishing

Canola vegetable oil for frying

the healthy benefits

*Vegetable oil lowers cholesterol. So does garlic and onion.

*The soluble fiber in veggies drag the cholesterol out of the body. Best examples are egg plant, okra and beans.

*Fat soluble red lycopene  in tomato increases 4 times when cooked. It protects against oxidative damage and cancer-causing effects (prostate, pancreas, colorectal, lung). The body uses lycopene better when cooked with fat such as oil.

*Catechins anti oxidant in green tea helps reduce damage cause by bad cholesterol LDL.

*The ten benefits in eggs as listed below

ASAM GELUGOR- garcinia

cooking method

Using a little of the same fish oil, heat up and fry onion. Once golden, add in garlic, chili and curry leaves.

Stir for about 2 minutes, add in cauliflower and tomato as well asam gelugor, salt, pepper, soup powder and half cup water. Very flavorful already.

Cover pan with lid for 4 minutes.

Ensure cauliflower is cooked  al dente or crisp tender. Remove from pan and pour onto fish. Add egg on top.

Ready to serve, best eaten hot.

ten health BENEFITS  IN eggs

Athough egg yolk contains fat and cholesterol, the egg yolk  is also a major sorce of vitamins (A,D,E,K) and minerals. Egg yolk is one of the few foods naturally containing vitamin D.

Egg has many other health  benefits such as protein, also lutein and zezanthin which are great for the eyes (prevents macular degeneration and lowers  eye cataracts risks).

Choline in eggs is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. 
Women who consumed 6 eggs per week may help lower breast cancer risk by 44%.

It’s sulphur content promotes healthy hair and nails.

In fact, according to one study, regular consumption of eggs may help prevent blood clots, strokeand heart attacks.

the double egg yolk

Double egg yolks may be the result of a young hen's reproductive cycle not yet being synchronized. 
There are some hybrid breeds of hens which produce double-yolk eggs by default. 
Such eggs are produced in India. Eastern states known for that are West Bengal and Andhra Pradesh.  Link here and here

MEAT BALLS AND FRIES IN BROWN SAUCE

MEAT BALLS AND FRIES EXPRESSO

As easy as boiling eggs

In case of unexpected guests coming  for lunch, there is a dire need to fix something quick, yet appetizing  and  may be in large quantities  too, like four to six persons.… For me, definitely I would do a one dish meal.

Fast cooking? 

Yes, fast food…Hey presto! All main ingredients are  from the freezer and seasonings from bottles. Next, all i need is just add some fresh veggies of my choice to enhance color and taste. Choose a vibrant one and put at the side of serving plate.

Forget about health benefits in this expresso dish—especially if you use ready frozen foods bought from the supermarket. These stuff are loaded with preservatives and coloring, whereby regular intake may cause cardiac problems  etc. Don’t feel guilty, at least you have prepared a faster than fast food for your guests lunch!

But on the other hand, you can have fast food, yet theyare not junk food, if you make your own meat balls and fries. They can be stored frozen in the fridge for a few months with no preservatives and coloring added.

The way the bottled fruit juices are served is also important

Simple ingredients

Frozen meat balls / seafood balls – do not defrost

Frozen potato fries- do not defrost

Veggies of your choice- raw or poached

Brown sauce- I use HP sauce

Cranberry sauce

Pickles / Relish of your choice

Oil for frying

Simple cooking technique

Use a wok, add in cooking oil for deep fry.  Make sure the oil is really hot before you put in the above.

First, do the French fries, then the meat balls. Once done, put onto kitchen paper tissues  to discard the oil and set aside.

Simple serving

I prefer to use plain white serving plates… The food stands out better.  Arrange the meat balls and fries on each plate. Pour  all over some   brown sauce  and a little cranberry sauce at the side. Put some veggies at the side too.

Pickles/ Relish

-Serve some pickles on a main plate and it’s self service.

Drinks and desserts

-Serve with chilled fruit juices- from the bottles.

-Next, serve Häagen-Dazsice cream, quick from the freezer.

CRANBERRY SAUCE

BROWN SAUCE

Normally brown or dark orange in color, are made from a varying combination of tomatoes, molasses, dates, tamarind, spices, vinegar, and sometimes raisins or anchovies. The taste is either tart or sweet with a peppery taste similar to Worcestershire sauce. It is similar but not identical to steak sauce.

HP sauce Ingredients::

HP sauce is a condiment .

It has a malt vinegar base blended with fruit and spices. Tomatoes, Malt Vinegar (from Barley), Molasses, Glucose-Fructose Syrup, Spirit Vinegar,  Sugar, Dates, Modified Cornflour, Rye Flour, Salt, Spices, Flavourings, Tamarind.

PICKLES

Pickles are an oriental relish for us. 

Put some pickles on a dish plate, for those who like extra appetizer. I like pickled baby gherkins and sauerkraut (cabbage). My pickled cucumber and radish recipe link here  

ICE CREAM

Häagen-Dazs ice cream

I like their Belgian Chocolate- 

made from soft Belgian chocolate flakes mixed with rich chocolate ice cream- the deepest, darkest and most delicious. 

With 0 artificial ingredients and it’s simply an unadulterated ice cream bliss.