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The inevitable consequences of relying on artificial means to produce and preserve food are the increase of disease rates, ballooning obesity, genetic disorders, disabling physical conditions, and ultimately, the shortening of life spans. Take, for example, the calorie potency of a one-pound cheeseburger. Consuming that would be like eating more than 2 baked potatoes, 1 cup broccoli, 1 cup kale, 1 apple, and 2 ears of corn. Ancient folk couldnt probably eat all of that in one sitting. But we can, and we do it everyday! At the other side of the coin are Asian dishes. For centuries the Asians preferred fish over beef, chicken over pork, and lean wild game over fattened livestock. As Westerners delighted in their food preservation technologies, Asians lay contented with their cabbages, curry powders, mushrooms, and tofu. As Westerners ate preserved food on the go, Asians were satisfied with home-grown produce and home-cooking. As a result, all kinds of cuisine coming from the Asian and sub-Asian continents are being considered the healthiest in the world. Thats quite a general and sweeping statement to an international mindset. Yet, look at its long-term effects.
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Asians generally do have a leaner and thinner frame compared to their Western counterparts. They have fairer skin. The rates of obesity are notably lower. Cancer isnt as prevalent in the East as in the West.
Image source: (Asiance)
And the life spans of Asians well, we probably dont need to mention that, do we?
It all boils down to what you eat. The following pages contain predominantly Asian recipes that contribute strong antioxidant activity to your body. When your body is protected from oxidation stress caused by free radical activity, there will be less and less chances of cancer forming in your body. The tenacity, vigor, and life span of your cells will be stretched to their optimum levels, enabling you to live longer and enjoy life to its fullest. It is our hope that you include these anti-aging dishes to your diet for a longer, fuller life.
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Source: http://www.healthychineserecipes.com/Chicken_Sweetcorn_Soup.htm
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6. Meanwhile, prepare the tamarind juice. Peel the fruit out of the pod if you are using fresh tamarind. In order to make the juice, rub off the pulp from the seeds with your fingers into 2 tablespoons of warm water. Discard the seeds from the newly-created juice. 7. Once the potatoes are cooked, remove the curry from the heat. Stir the tamarind juice, sugar, and the remaining basil into the mixture. Stir well and serve the beef massaman curry with jasmine rice.
Source: http://rasamalaysia.com/beef-massaman-curry-recipe/
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Source: http://rasamalaysia.com/thai-basil-chicken-recipe-gai-pad-krapow/?pid=2806#image-5289
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6. Put the pan back onto the stove, add the soy sauce mixture and stir well. As soon as the sauce bubbles up and boils, pour the soy sauce over the fish. 7. Top with scallions and cilantro leaves and serve the steamed fish immediately with white rice.
Source: http://rasamalaysia.com/steamed-fish-recipe/
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Directions: 1. After slicing the beef thinly across the grain, tenderize beef slices with a meat mallet. 2. Add seasoning ingredients -- soy sauce, oyster sauce, sugar, sesame oil, and pepper -- to the beef slices and mix well. 3. Cut the spring onions into 5cm lengths. 4. Heat a little oil in a non-stick wok. 5. Stir-fry the ginger and garlic until fragrant. 6. Add beef slices and stir-fry. 7. Once the beef is almost cooked, add in spring onions & corn flour mixture. Be careful not to overcook the beef. 8. Remove from heat when the sauce thickens.
Source: http://www.healthychineserecipes.com/Beef_Ginger_Spring_Onions.htm
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Chicken Marbella
Prunes are rich in vitamin A, potassium, copper, and fiber. Ingredients: 1 - 2 lbs. chicken legs, thighs or breasts without the skin 1 onion chopped 1 or 2 cloves of garlic crushed 2 cups of prunes (~ 8 oz) 2 cups balsamic vinegar 2 cups water 1 tsp. salt Fresh ground black pepper Herbs (i.e. oregano, thyme, basil, rosemary) Directions: 1. Place all ingredients into a large baking dish so that the chicken is almost completely covered by the liquid. 2. Bake at 400 degrees for 20 minutes. 3. Turn oven down to 325 degrees for another 15 or 20 minutes.
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6. Add the garlic, ginger and cooked tofu and stir-fry for 1 minute. Finally, mix in the sauce mixture and scallion and heat through.
Source: http://www.mediterrasian.com/delicious_recipes_tofu_bok_choy.htm
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Chicken Donburi
Donburi is Japan's version of fast food. This rice bowl is topped with lean meat and mushrooms rich in anti-aging antioxidants. Ingredients: 1/2 lb. chicken breasts, cut into cubes 1 cup forest mushrooms 1/2 cup bamboo shoots, sliced 4 eggs 2 green onions, diagonally sliced 6 cups rice, cooked Sauce: 1/4 cup soy sauce 1 cup chicken stock 1/4 cup mirin 2 tbsp sugar Directions: 1. Soak the forest mushrooms. Drain and then slice. 2. Heat the ingredients for the sauce in a medium pan. 3. Add in the chicken breasts, sliced mushrooms and bamboo shoots. 4. Let the sauce boil. Simmer for 3 minutes. 5. Bring it to a boil again, and add in the eggs. Stir gently until the eggs are cooked. 6. Add the onions. 7. Place sauce over cooked rice. 8. Top the recipe with garnishing of your choice (i.e. peas, shredded seaweed).
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Fish Kasuzuke
Fish contains anti-oxidant, anti-inflammatory and anti-aging properties necessary to delay the onset of old age indications. Stay young and healthy with this unbelievably easy fish recipe. Ingredients: 1/4 lb. kasuzuke 1/3 cup water 1 - 2 tbsp sake 1 - 2 tbsp mirin 3 fish slices (black cod/salmon) Directions: 1. Combine the first four ingredients together. 2. Marinate fish in the mixture for at least 12 hours. 3. Remove the marinade from the fish. Scrape clean. 4. Broil until well done.
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Stir-Fried Beans
Beans are rich sources of antioxidants, just like fruits and vegetables. They also contain very few calories. Ingredients: 1 1/2 lbs. green beans 2 tbsps dry sherry 2 - 3 tsp ginger, minced 3 - 4 cloves garlic, minced 1/2 cup chicken stock 1 tbsps sherry 2 tbsps soy sauce sesame oil 1 - 2 tsp cornstarch 4 scallions, sliced Directions: 1. Blanch beans for 3 minutes. Drain and wash with cool water. Pat dry. 2. Heat pan before adding in sherry, garlic and ginger. Stir. 3. Add in beans and stir. 4. Add in stock, soy sauce, and sesame oil. 5. Melt cornstarch on sherry before adding in to beans. Stir. 6. Reduce the stock. Simmer for 3 more minutes until sauce thickens. 7. Add scallions. Serve.
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6. Turn the heat right down and add in the rice vermicelli, chicken, mushroom and sausages. Add 2 tbsp of oyster sauce, 1 tbsp of light soy sauce and 2 tbsp of dark soy sauce and mix well. 7. Finish with a drizzle of sesame oil and chili oil. Dish onto two plates and garnish with the omelette strips, fried shallots and chopped spring onions or coriander.
Source: http://www.soyandpepper.com/2007/11/stir-fried-rice-vermicelli-fried.html
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Directions for Veggie Omelet: 1. Whisk eggs into a bowl, and add liquid. Set aside. 2. Pour 1 tsp. oil on a small frying pan. Add onions when pan is at medium heat. 3. Saut onions until they become translucent and soft. 4. Saut the other veggies for 5 minutes or until cooked depending how you like them. 5. Place veggies in a bowl and pour 1 tsp. of oil. 6. Pour eggs into the pan. After about a minute, add the veggies on the half of the egg. 7. Add salt & pepper. 8. Gently fold the egg side without veggies over onto the side with the veggies. 9. Cook until the egg is done.
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Spinach Soup
Even Popeye would go scrambling for a taste of this. Spinach is one of the anti-aging superfoods. It is rich in Vitamin K, which is good for bone health. Spinach is also beneficial for the eyes. This flavorful spinach soup recipe will provide you with a lot of age-defying nutrients. Ingredients: Olive oil (2 tsp) Garlic (2 cloves) Freshly ground black pepper Celery (1 stalk), finely chopped Medium onion (1/2), finely chopped Fat-free milk (2 cups) Chicken or vegetable broth (2 cups) Baby spinach (1 six-ounce bag) Directions: 1. Heat olive oil in Dutch oven or a large saucepan. Saut onion, celery, potato, and garlic for 5 minutes. 2. Pour chicken broth and fat-free milk. Bring it to a boil. Cover and simmer for 10 minutes. 3. Add half the spinach and stir it. Cover and simmer for 10 more minutes. Put in the remaining spinach and blend until smooth. 4. Let it cool a bit and then transfer the soup to a blender. If necessary, perform this in two batches.
Source: http://lowfatcooking.about.com/od/lowfatsoups/r/spinachsoup.htm
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Vegetarian Potstickers
The variety of vegetables in this recipe is jam-packed with nutrients that will surely kick-start your day. Ingredients: Firm tofu (1/2 pound) Bok choy (1/2 up), thinly chopped Garlic chives (1/4 cup), thinly chopped Water chestnuts (1/4 cup), thinly chopped Bamboo shoots (1/4 cup), thinly chopped Carrot (1/2 cup), finely shredded Sesame oil (1/2 tsp) Salt (1/4 tsp) Dark soy sauce (1 tbsp) Directions: 1. After draining the tofu, cut it into cubes and mash. Mix the tofu with the remaining ingredients and seasonings. 2. Bring out one of the gyoza wrappers. Dip your finger in water and then moisten the edges of the gyoza wrapper. 3. Place one teaspoon of filling at the center of the gyoza wrapper. After folding the gyoza wrapper over the filling, seal the edges by pinching it. 4. In a large skillet, heat 2 tablespoons of oil. When ready, put in the dumplings. Cook on high heat for about 1 minute until golden brown. 5. Add cup of water without turning the dumplings over. Cover and cook for about 1 minute in order to cook the raw filling. Uncover and keep on cooking until most of the liquid is absorbed. Serving tip: You can serve the potstickers with a combination of soy sauce and minced ginger as dipping sauce.
Source: http://chinesefood.about.com/od/vegetarianrecipes/r/vegpotstickers.htm
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Options for other flavors: For extracts (i.e. vanilla, almond, or instant coffee), stir in 1 tbsp after dissolving the sweetener. For ground spices (i.e. cinnamon, nutmeg, mace, or ginger), add 1 tsp prior to adding the instant milk. For jams, preserves, and peanut butter flavors, drop 1 tbsp on the containers before pouring the warm mixture over. Cover and incubate. For fruits (fresh, canned, or dried), add these ingredients after the yoghurt has been incubated.
Tip: Whenever you make flavored yoghurt, leave a cup of plain yoghurt, so that you have fresh starter for your next batch.
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Banana-Yoghurt Smoothie
Yoghurt has all the benefits provided by dairy products. Banana is a rich source of potassium and Vitamin C. This recipe is the delightful combination of two of the most effective anti-aging weapons. Ingredients: 1 banana, frozen 1/2 cup nonfat yoghurt 1/2 cup fresh orange juice 1/4 cup blueberries Instructions: Combine all ingredients in a blender until smooth.
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Bean Burgers
Black beans are a good source of cholesterol-lowering fiber. They also contain anti-oxidant properties like grapes and cranberries. When eaten with whole grains, they make the perfect fat-free, protein-rich meal. Ingredients: One 16 oz. can of black beans, mostly drained & mashed until smooth (other beans work, too) 1 egg beaten cup bread crumbs cup onion, chopped cup low-fat cheese Dash of salt tsp. cumin (optional) Directions: 1. Mix all ingredients together and form it into patties. 2. Place formed patties on a slightly greased cookie sheet or onto a frying pan. 3. Broil or fry until golden brown and slightly crisp. Flip and do the other side. 4. Eat bean burgers with all the usual hamburger fixings.
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Oat Pancakes
Oats are rich in calcium, phosphorous, riboflavin, folate, Vitamins A and B6, iron and manganese among others. Ingredients: 1 cups rolled oats 1 cups plain low-fat yogurt plus cup milk 2 eggs 1 tsp. vanilla 1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar) cup olive oil dash of salt cup whole wheat or spelt flour (or any other flour) tsp. baking soda Dash of nutmeg (optional) 1 tsp. cinnamon (optional) Directions: 1. 2. 3. 4. 5. 6. 7. Mix oats and yogurt. Let stand for 5 to 10 minutes. Mix eggs, vanilla, sweetener and oil. Mix the other dry ingredients. Heat a skillet or griddle to medium heat. Pour cup of batter onto heated skillet for each pancake and even out the batter a little. Let cook until bubbles form on the top. Cook the other side until golden brown.
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Yoghurt Scones
Yoghurt is known for its health-enhancing and restorative capacities. Follow these simple steps to enjoy the benefits of another tasty and healthy snack. Ingredients: 2 cups white all-purpose flour 2 tsps baking powder 1/4 tsp salt 2 tbsps golden granulated sugar 1/4 cup butter, cubed 1/2 cup white raisins (optional) 3/4 cup plain yoghurt Instructions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Pre-heat oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper. Sift the first four ingredients together. Fold in the butter until the mixture looks like coarse crumbs. Add in the raisins. Before adding in the yoghurt, make a well then combine the mixture using a knife. Continue mixing until it becomes a soft, non-sticky dough. Place the dough on a floured board. Smooth the underside by gently kneading for 30 seconds. Roll the dough until it is at least 1/2 inch thick. With a pastry-cutter, cut the dough into 10-12 rounds. Place the scones on the baking sheet and brush with yoghurt. Scatter sugar above the scones. Bake for 12-15 minutes or until the scones begin to brown. Cool before serving.
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Kiwi-Yoghurt Pie
The kiwi fruit is a rich source of anti-oxidants, which play vital roles in delaying the aging process. Yoghurt is also a well-known anti-aging food. Ingredients: 1/2 cup shredded coconut, toasted 1 1/2 cups cookie crumbs 6 tbsps butter, melted 3 kiwifruits, peeled and thinly sliced 1/2 cup strawberries, chopped 2 pints flavored yoghurt, slightly softened 3 whole strawberries, halved 1/4 cup chocolate chips Instructions: 1. Combine the first three ingredients together. Press into a 9-inch pie plate and then freeze. This will serve as the pie crust. 2. Place a layer of kiwifruit over the crust. 3. Place a layer of chopped strawberries over the kiwifruit. 4. Top the layers with frozen yoghurt. Freeze. Tip: Ten minutes prior to serving dessert, remove the pie from the freezer. You can use kiwifruit and strawberry slices to garnish the top of the pie. You can also sprinkle chocolate chips and toasted coconut.
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Breakfast Smoothie
This is the perfect drink to wake-up with. Its packed with all the antioxidants you need to maintain a young and healthy body. How can you go wrong with all those highest-rated berries -- bilberries, acai berries, goji berries, and blueberries -- mixed in one healthy beverage? Ingredients: 1 cup green tea 1 cup white tea 1 cup Acai Berries 1 cup Blueberries 1 cup Bilberries 1 cup Goji Berries 1 Banana 2 tbsp Whey Protein 2 cups ice Directions: 1. Blend the ice and tea ingredients first. 2. Add the fruits and protein when the mixture begins to resemble a slushy.
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