Grilled Miso Butter Oysters

Grilled Miso Butter Oysters 

Level

Easy

Time

35 Min

SErves

2

Ingredients:

  • 12 fresh oysters, shucked (keep the shells!)
  • 2 tablespoons unsalted butter, softened
  • 1 tablespoon white miso paste
  • 1 garlic clove, finely minced
  • 1 tablespoon lemon juice (or more to taste)
  • 1 tablespoon finely chopped green onions
  • A pinch of black pepper
  • Lemon wedges, for serving
  • Optional Caviar & Flowers for decoration

Instructions:

  1. Prepare the miso butter: In a small bowl, mix the softened butter, miso paste, minced garlic, lemon juice, and black pepper until smooth and well-combined.
  2. Shuck those oysters: Carefully shuck the oysters, keeping the liquor (the liquid inside the shells) intact. Place each oyster back into its half-shell.
  3. Butter ’em up: Spoon about a half-teaspoon of the miso butter mixture onto each oyster. You want to get enough to coat the top but not overwhelm the delicate oyster flavor.
  4. Grill time: Preheat your grill to medium-high heat. Place the oysters on the grill (shell side down, of course), and cook for 4-5 minutes until the butter is bubbly, and the oysters have just firmed up.
  5. Serve: Remove from the grill and sprinkle with finely chopped green onions. Serve with extra lemon wedges for a bright burst of citrus. or my favourite caviar and flowers from my garden for decoration.

Miso & Oysters - A delicious and healthy combo!

Oysters:

  • High in Zinc: Oysters are famous for their zinc content, which supports immune health, helps with wound healing, and boosts testosterone production.
  • Rich in Protein: These little guys are high in lean protein, making them great for muscle maintenance and repair.
  • Low in Calories: Despite being rich in flavor, oysters are low in calories—perfect if you’re looking for a nutritious, yet light meal.
  • Omega-3 Fatty Acids: Oysters provide essential omega-3s, which are great for heart health, reducing inflammation, and improving brain function.

Miso:

  • Gut-Friendly: Miso is a fermented food, loaded with probiotics, which help improve digestion and promote a healthy gut microbiome.
  • Rich in Nutrients: Miso contains B vitamins, particularly B12, which is essential for energy production and brain health.
  • Antioxidants: Miso is also rich in antioxidants, which help protect your cells from damage and support overall health.

Together:

  • Immune Support: The zinc in oysters and the probiotic nature of miso make this combo a strong ally in boosting your immune system.
  • Healthy Fats Meet Probiotics: The omega-3s from oysters pair perfectly with miso’s probiotics to support heart health and lower inflammation.
  • Low-Calorie, Nutrient-Dense: Both oysters and miso are low in calories but packed with nutrients, making this a light yet filling choice that doesn’t skimp on flavor or health benefits.

Biochemistry Fact!

Oysters are rich in zinc, an essential mineral that plays a crucial role in numerous biochemical processes in the body, including immune function, DNA synthesis, and protein production. Zinc is also vital for the proper function of enzymes involved in cellular metabolism and helps maintain healthy skin, eyes, and overall growth. Oysters are one of the best natural sources of bioavailable zinc, making them a great option for supporting these critical bodily functions.

Cheats Chicken Soup

Cheats Chicken Soup

Level

Easy

Time

35 Min

SErves

4

Ingredients:

  • 1 pre cooked chicken with all meat removed shredded or rough chopped
  • 1 onion fine diced 
  • 4 garlic cloves minced
  • 1tbs olive oil
  • 1tbs massal chicken stock powder
  • 2 carrots diced
  • 3 celery sticks diced
  • 1 cup of risoni
  • 1 large bunch of broccolini rough chopped in to pieces 1-2 cm 
  • 1 bunch of parsley 
  • 2 bay leaves 
  • 2L chicken stock 
  • Pepper to taste (optional salt)

Instructions:

  • Heat olive oil in a large pot over medium heat. Add the garlic and onion, sautéing until they become translucent.

  • Stir in the celery and carrots, cooking for an additional 5 minutes to soften the vegetables slightly.

  • Add the bay leaves, chicken stock, and Massel stock powder for extra flavor. Let the mixture simmer for another 5 minutes.

  • Add the risoni (or pasta of choice) to the pot and cook until the risoni is tender, approximately 5-10 minutes.

  • Stir in the cooked chicken and broccolini, cooking for another 1-2 minutes until the broccolini softens slightly.

  • Finally, add fresh parsley, stir through, and serve your delicious soup hot!

Health Benefits of Chicken Soup

Chicken soup has long been hailed as a comforting remedy for colds and other illnesses, but beyond its soothing warmth, it offers a variety of health benefits backed by science. Here’s a breakdown of the key health properties of chicken soup:

1. Immune Support: Chicken soup provides a rich source of nutrients, including vitamins A, C, and K, along with minerals such as magnesium, potassium, and phosphorus. These vitamins and minerals play essential roles in supporting immune function and helping the body fight off infections.

2. Anti-Inflammatory Effects: Studies suggest that chicken soup has mild anti-inflammatory properties, which can help reduce symptoms of upper respiratory infections. The amino acids found in chicken, particularly cysteine, can help thin mucus, making it easier to clear congestion and improve respiratory health.

 

3. Hydration and Electrolyte Balance: Chicken soup is an excellent source of hydration, providing both fluids and electrolytes. Staying hydrated is crucial when battling illness, as proper hydration helps maintain mucosal linings in the respiratory tract, promoting efficient immune function and preventing dehydration from fever or sweating.

4. Gut Health: Bone broth, often used as the base for chicken soup, is rich in collagen and gelatin, which help maintain the integrity of the gut lining. This is important for preventing harmful substances from entering the bloodstream and compromising immune function, as a healthy gut is essential for overall immune health.

5. Protein for Repair: Chicken provides a high-quality source of protein, which is essential for the repair and growth of tissues. The amino acids in chicken, including glycine and proline, are vital for maintaining muscle and tissue health, especially during recovery from illness.

6. Nutrient-Dense Vegetables: The vegetables commonly added to chicken soup, such as carrots, celery, and garlic, provide an array of vitamins and antioxidants that further enhance its health benefits. These nutrients, particularly vitamin C, help reduce inflammation and boost the immune response.

7. Easy to Digest: Chicken soup is gentle on the stomach and easy to digest, making it a suitable meal for those experiencing digestive upset or loss of appetite due to illness. Its nutrient-dense, hydrating properties make it an ideal food for recovery.

8. Psychological Comfort: Beyond its physical health benefits, the warmth and comfort of chicken soup can have a psychological impact, promoting a sense of well-being and helping individuals feel nurtured. This emotional comfort can contribute to faster recovery by reducing stress and anxiety.

 

Biochemistry Fact!

Chicken soup contains cysteine, an amino acid that plays an important role in respiratory health since it is structurally similar to acetylcysteine, a medicine often used to treat illnesses such as bronchitis. Acetylcysteine works by breaking down mucus in the respiratory system, making it thinner and easier to exhale, effectively cleaning the airways. Cysteine, which occurs naturally in chicken, has a comparable impact.

When you eat chicken soup, the body absorbs cysteine from the chicken, which helps break down mucoproteins in the lungs. Mucoproteins are responsible for the mucus’ thick, sticky nature, which can obstruct the airways during respiratory illnesses. Cysteine reduces the viscosity of mucus, allowing the body to clear the airways through coughing or drainage, so relieving congestion.

Cysteine not only thins mucus but also acts as an antioxidant. It is a precursor for glutathione, one of the body’s most vital antioxidants. Glutathione protects cells from oxidative stress and aids the immune system in combating infections and inflammation. This dual action of cysteine—mucus thinning and immune support—emphasizes the biochemical efficacy of chicken soup in relieving cold and flu symptoms while also supporting respiratory health.

Chicken soup’s high cysteine content not only gives symptomatic relief from congestion but also adds to the body’s defence mechanisms by supporting antioxidant activity and lowering inflammation, making it a well-rounded therapy for respiratory disorders.

 

 

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Tamari nuts and seeds recipe

Tamari Seeds Recipe 

Level

Easy

Time

15 Min

SErves

4

Looking for a healthy, savory snack that's packed with protein and flavor? These roasted Tamari nuts and seeds are easy to make and perfect for snacking or adding to salads and dishes. With just a few ingredients, you can whip up this crunchy treat in under 15 minutes!

Ingredients:

  • 1 cup almonds
  • 1 cup cashews
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 2-3 tbsp Tamari sauce
  • 1 tsp garlic powder (optional)
  • 1 tsp smoked paprika (optional)

Instructions:

Preheat your oven to 180°C (350°F).

In a large mixing bowl, combine all the nuts and seeds.

Drizzle the Tamari sauce over the mixture and toss until evenly coated.

If you like a little extra flavor, add garlic powder and smoked paprika.

Spread the mixture evenly on a baking sheet lined with parchment paper.

Bake for 10-15 minutes, stirring halfway through, until the nuts and seeds are golden brown and fragrant.

 

Let them cool completely before storing in an airtight container.

Adding Nuts and Seeds to Your Diet

Rich in Healthy Fats: Nuts and seeds are a fantastic source of heart-healthy unsaturated fats, including omega-3 fatty acids, which help lower bad cholesterol and support overall cardiovascular health.

High in Protein: These plant-based powerhouses provide a significant amount of protein, making them an excellent addition for vegetarians, vegans, or anyone looking to boost their protein intake.

Packed with Fibre: Nuts and seeds are high in dietary fibre, which aids digestion, helps regulate blood sugar levels, and supports a healthy gut microbiome.

Loaded with Antioxidants: Many nuts and seeds, like almonds and sunflower seeds, are rich in antioxidants such as vitamin E and selenium. These protect your cells from damage caused by free radicals and reduce inflammation.

Bone Health Support: Seeds such as chia and sesame are packed with calcium and magnesium, essential for maintaining strong bones and preventing conditions like osteoporosis.

Heart Health Benefits: The combination of healthy fats, magnesium, and potassium in nuts and seeds supports optimal heart function by lowering blood pressure and improving blood vessel function.

Brain Boosting Nutrients: Walnuts and flaxseeds are particularly high in omega-3 fatty acids, which support cognitive function, memory, and overall brain health.

 

Adding a handful of mixed nuts or a sprinkle of seeds to your meals is a simple way to boost your diet with these nutrient-dense superfoods!

Biochemistry Fact!

Nuts are a superfood with heart-healthy fats, protein, and vitamins and minerals. Nuts are rich in arginine, an amino acid needed to make nitric oxide. Nitric oxide, a signalling molecule, dilates blood vessels, increasing blood flow and lowering blood pressure, supporting cardiovascular health.

Nuts are rich in tocopherols, antioxidants that neutralise free radicals and protect cells from oxidative damage. Antioxidants reduce inflammation and the risk of chronic diseases including heart disease and cancer.

Omega-3 fatty acids in nuts like almonds and walnuts improve heart health and brain function by reducing inflammation and protecting against neurodegenerative illnesses.

Studies suggest that moderate nut eating does not cause weight gain despite their high fat content. Protein, fibre, and healthy fats in nuts enhance satiety, making them a good weight management food.

Nuts may improve any diet with their biochemical benefits and are adaptable, portable, and convenient.

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Nulla Porttitor Accumsan

Curabitur Aliquet Quam Id

Bacon, cottage cheese, rocket and corn frittata

Bacon, cottage cheese, rocket and corn fritata 

Level

Easy

Time

35 Min

SErves

4

Ingredients:

  • 6 eggs
  • 1 cup tinned corn, drained
  • 4 slices bacon, cooked and chopped
  • 1 cup rocket 
  • 1 cup cottage cheese
  • Salt and pepper, to taste
  • Microgreens, for garnish

Instructions:

  1. Preheat Oven: Preheat your oven to 180°C (350°F).
  2. Prepare Pan: Line a cast-iron frypan with baking paper.
  3. Mix Ingredients: In a bowl, whisk the eggs. Add the corn, bacon, rocket, and cottage cheese. Season with salt and pepper.
  4. Assemble Frittata: Pour the mixture into the prepared skillet.
  5. Bake: Bake in the oven for 20-25 minutes, or until the frittata is set and golden on top.
  6. Garnish: Remove from the oven and let it cool slightly. Garnish with microgreens before serving.

Adding rocket to your diet! 

Nutrient-Dense: Rocket is rich in vitamins A, C, and K, essential for maintaining healthy skin, boosting the immune system, and supporting bone health.

Antioxidants: It contains antioxidants like beta-carotene and lutein, which help protect cells from oxidative stress and may reduce the risk of chronic diseases.

Digestive Health: The fibre in rocket aids digestion, promotes regular bowel movements, and can help maintain a healthy gut microbiome.

Heart Health: Rocket’s potassium content helps regulate blood pressure, while its nitrates can improve blood flow and cardiovascular function.

Bone Health: The vitamin K in rocket plays a crucial role in bone metabolism and helps prevent osteoporosis.

 

Biochemistry Fact!

Eggs are a nutritional powerhouse, rich in high-quality protein and essential vitamins and minerals. Each egg contains all nine essential amino acids, making them a complete protein source that supports muscle growth and repair.

Eggs are particularly high in choline, a nutrient important for brain health and development, playing a vital role in neurotransmitter synthesis and cell membrane structure. Additionally, they contain lutein and zeaxanthin, antioxidants that contribute to eye health by protecting against age-related macular degeneration.

Despite previous concerns about cholesterol, research shows that for most people, dietary cholesterol from eggs does not significantly impact blood cholesterol levels. Instead, eggs can be part of a heart-healthy diet when consumed in moderation.

Eggs are a versatile food, low in calories but high in satiety, making them beneficial for weight management. Their nutrient density and ease of preparation make them a convenient and valuable addition to various dietary patterns, supporting overall health and wellness.

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Nulla Porttitor Accumsan

Curabitur Aliquet Quam Id

Chilli Mussels

Tray baked chilli mussels

Level

Easy

Time

35 Min

SErves

4

Ingredients:

  • 2 kg (4.4 lbs) fresh mussels, cleaned and debearded
  • 250gm cherry tomatos halved
  • 1 large onion, finely sliced
  • 4 cloves garlic, minced
  • 2 red chillies, finely chopped (adjust to taste)
  • 2 long ref chillies sliced in half
  • 200 ml (3/4 cup) white wine
  • 3 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Fresh coriander (or parsley), chopped (for garnish)
  • Lemon wedges (for serving)

Instructions:

  1. Preheat Oven: Preheat your oven to 200°C (390°F).
  2. Prepare the Mussels: Ensure all mussels are clean and discard any that are open and do not close when they remain closed.
  3. Prepare the Tray: In a large baking tray, drizzle 2 tablespoons of olive oil. Spread the sliced cherry tomatoes, long red chillies and onions evenly across the tray.
  4. Sauté Aromatics: In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and chopped chillies, sauté for 1-2 minutes until fragrant. Add the diced tomatoes, white wine, smoked paprika, dried oregano, salt, and pepper. Bring to a simmer and cook for 5 minutes to meld the flavours.
  5. Combine Ingredients: Pour the tomato and wine mixture over the cherry tomatoes and onions in the baking tray. Toss to combine. Spread the mussels evenly over the top.
  6. Bake: Place the tray in the preheated oven and bake for 15-20 minutes, or until the mussels have opened. Discard any mussels that do not open.
  7. Garnish and Serve: Remove the tray from the oven. Sprinkle fresh coriander or parsley over the top and serve immediately with lemon wedges on the side.

Mussels (NZ green-lipped mussels)

Mussels are an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for brain health. These omega-3 fatty acids play a crucial role in maintaining the structure and function of brain cells, supporting cognitive function, and reducing inflammation. Regular consumption of mussels, rich in these nutrients, has been linked to improved mental health, including a lower risk of depression and anxiety. Additionally, mussels provide important vitamins such as B12, which is vital for nerve function and the production of neurotransmitters that regulate mood.

Chemistry Fact!

An interesting chemistry fact about mussels is their ability to produce a unique adhesive substance that allows them to firmly attach to rocks and other surfaces in aquatic environments. This adhesive is composed of proteins called mussel foot proteins (Mfps), which contain a high concentration of an amino acid called 3,4-dihydroxyphenylalanine (DOPA). DOPA is crucial for adhesive properties, as it forms strong bonds with both organic and inorganic surfaces, even underwater. This natural glue is so effective and versatile that scientists are studying it to develop new, bio-inspired adhesives for medical and industrial applications.

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