Ongrizinal Superfood Salmon & Broccoli

pan-fried salmon serve with  stir-fried broccoli with carrot & onion

Superfood is a marketing term used to describe foods with supposed health benefits.   However, the claim have little scientific basis.  Nevertheless the superfoods may have an unusual high content of antioxidants, vitamins, phytonutrients or other nutrients.

Chinook Salmon

Oncohynchus tsawytscha is high in protein, omega-3 and vitamin D.

Broccoli

Brassica oleracea Italica is high in vitamin C, folate, selenium, dietary fiber, diindolylmethane, glucoraphanin.  Despite my usual stirfrying method of cooking, broccoli is better to boil in order to reduce the anti-carcinogenic sulforaphane.

Carrot

Daucus carota sativus is famously high β-carotene.   Yet, carrot is best consumed cooked, rather than raw.  Carrot contain almost no starch, compare to other root vegetables.

Onion

Alium cepa contains phenolic and flavonoids, which are anti-inflammatory, anti-cholesterol, anti-carcinogenic, and anti-oxidant.

Garlic

Alium sativum, when crushed, yields allicin, an antibiotic and anti-fungal compound.  However, when cooked, allicin will be destroyed.

腐乳炒菜花 Stir fried Broccoli + Cauliflower with FermentedBeanCurd

Cut into bite size, half a Broccoli 西兰花, half a Cauliflower 花椰菜 and a Bell pepper.

Slice a Carrot, and a stalk of Celery.

Mince 2 cloves of garlic, stir fry in hot wok.

( Optional : add in sliced chicken breast / lean pork )  

Add in the carrot first.  Carrot takes longer time to cook.

Then add in the Broccoli and Cauliflower.  Stir fry till its half cooked.

( overcooked Broccoli and Cauliflower tends to softened, which is less desirable.  I prefer slightly cooked Broccoli and Cauliflower, which still have the distinct green flavour and crunchy bites )

Add in the Celery and Bell pepper. ( overcooked Bell pepper softened too )

Stir in 2 crushed Fermented bean curd.   Add salt and msg to taste.