I like international food, so I sometimes want to eat exotic food.
Gado gadomeans “mixed” in Indonesian.
The seasoning is sweet and spicy, with garlic.
The feature is to eat it with peanut butter sauce. However, it is delicious enough without the sauce.
At that time, it’s very easy because you can make it from the vegetables in your house, and you can wipe away the excess food in the refrigerator.
- I want to try exotic food!
- I want to use the ingredients left over from my house!
- I like spicy food!
- I like garlic!
- I want to make it in a short time!
This time, I will introduce a very simple Indonesian dish.
1 red onion
4 pieces of purple cabbage
1 pack Spinach
A can of red kidney beans (red kidney beans) 250g
2 pieces of garlic
2 teaspoons hot sauce
2 tablespoons of soy sauce
Broccoli sprouts (side vegetables)
Parsley (for toppings)
Source (3-4 people)
40g Peanut butter (or kneaded sesame or tahini sauce)
100 ml of water
1 piece of garlic
1 tablespoon soy sauce
1 tsp maple syrup (any sweetener is ok)
1 teaspoon lemon juice
(1 tablespoon of Nutritional East)
Nutritional yeast is an option, so you can add it as you like.
The cheese flavor of nutritional yeast is added, making it a richer sauce.
This is Nutri East.
- Fry the oil in a pan and fry the minced garlic until it smells.
- Fry the chopped red onions.
- When the red onion is cooked, fry the bite-sized purple cabbage.
- Add chopped spinach and fry.
- Add 2 tbsp soy sauce and 2 tsp hot sauce.
- Finally, add red kidney beans and mix.
- Garnished with broccoli sprouts and sprinkled with parsley.
How to make sauce
- Warm 1 piece of garlic into 3 equal parts in a microwave.
- Pour warm garlic and all ingredients into a mixer.
Since the garlic is contained in both ingredients and sauce, the garlic is quite effective.
In addition, it is spicy and even more appetizing.
Why don’t you try it during summer bate or on holidays when you don’t mind the smell of garlic?
Effects of anthocyanins
Anthocyanins are known to be good for the eyes because they are contained in blueberries, but they are also abundant in vegetables.
Purple cabbage, red onion, red perilla, purple sweet potato, eggplant, red kidney beans, etc.
In vegetables, red shiso, purple cabbage has a high content of anthocyanins.
Fruits include berries, such as blackberries, strawberries, bilberries, blueberries, blackcurrants, grapes, prunes.
It is also found in black foods such as black rice, black beans, black sesame.
Anthocyanins are a type of polyphenol, and have red and purple pigment components.
The density of this pigment is proportional to the high polyphenol content.
For that reason, darker foods are more nutritious.
The action of anthocyanins includes visual function improvement, anti-cancer action, anti-oxidant action, cholesterol-lowering action, and beautiful skin effect.
When I buy cabbage or onions, I buy purple ones if they are available.
When I buy strawberries and apples, I also choose red and dark colors as much as possible.
For health conscious people, I recommend buying dark vegetables and fruits.
The effect of broccoli sprout
Broccoli sprouts are cruciferous vegetables.
sulforaphane contained in cruciferous vegetables brings anti-cancer action, liver detoxification action, antioxidant action ..
The anti-cancer effect is especially effective against breast cancer and prostate cancer.
Because it prevents DNA damage and cancer metastasis.
In addition, it keeps the brain and visual functions working normally and is effective against allergic rhinitis.
Brassicaceae include broccoli, cauliflower, kale, bok choy, mustard, watercress, radishes, arugula, turnip, radish, cabbage, brussels sprouts, cabbage.
Brassicaceae reduce cancer risk.
Sulforaphane is a type of phytochemical that is a plant-derived chemical substance.
Sulforaphane is often found in new shoots.
Therefore, broccoli sprouts, which are sprouts of broccoli, and broccoli super sprout, which has a high concentration of sulforaphane (3 days after germination), are particularly nutritious.
On the shelves of supermarket broccoli sprouts, various high concentration sulforaphane super sprouts are placed.
The nutritional value of sulforaphane is highlighted in every package.
On that shelf, the word Sulforaphane is everywhere on the shelf.
I am also actively buying cruciferous vegetables and broccoli sprouts.
Vegetables recommended for people who want to eat foods with high anti-cancer effects!
Reference: “How not to die” by Michael Greger