Consuming high fiber of fruits & vegetables will help to improve health issues like bloatedness, constipation, digestion and skin problems, etc. While consuming a combination of different colors of fruits & vegetables will be more beneficial to our better health because of their unique nutrients in proteins, vitamins, minerals & fiber, etc. Their right combination will provide a full spectrum of nutrients that our body need for optimal health, protects against diseases and slows the aging process, etc. They are low in calories & sodium, contain no cholesterol and high in fiber.
Color Vegetables also provides nutrients which helps to promote 5 organs’ health (Heart, Lungs, Spleen, Liver & Kidneys). It is a healthy natural choice for ideal weight management, too.
Serving size: 2 servings of rice bowl size.
Prep Time : 20 mins
Cook Time : 8-10 mins
Total Time : 30 mins
Benefits: Helps to improve bloatedness, constipation, digestion, skin problems, boost immune system, protects against diseases and slows the aging process, etc. Also, helps to promote 5 organs’ health (Heart, Lungs, Spleen, Liver & Kidneys). Aids in weight loss.
Ingredients
(1) Broccoli – 6 florets. Wash and cut into small bite size pieces.
(2) Carrot, 3-4 inches length – 1 no. Wash and cut into thin ring size.
(3) Goji Berries – 10-15 nos.
(4) Purple Cabbage, hand palm size – 2 pieces. Wash and cut into thin strips of 2 inches length.
(5) White Cauliflower – 2 florets. Wash and cut into small bite size pieces Or White Cabbage, hand palm size – 2 pieces. Wash and cut into thin strips of 2 inches length.
(6) Apple Cider Vinegar – 75 ml = 5 tablespoons.
(7) Olive Oil – 2 teaspoons. (Other healthy oils choices: Chia Seeds Oil, Coconut Oil or Avocado Oil, etc)
(8) Button Mushrooms – 4-6 nos. Wash & cut into bite-size pieces. If use canned button mushrooms, do remember to soak cut Button mushrooms in water for 5-10 minutes to remove its preservatives.
(9) Coriander Leaves – 1 stalk for garnishing. Wash & cut into small pieces.
(10) Black Soybean Thick Sauce – 1-2 teaspoons.
(11) Pepper Powder to taste.
* Daily recommended intake: Broccoli ½-1 cup, Button Mushrooms ½-1 cup, Cabbage (All colors) ½-2 cups, Carrot ½ cup & Goji Berries 15-30 grams.
Preparation
(1) Put all cut Color Vegetables except Coriander Leaves, 1 type of vegetable at a time into a basin of Apple Cider Vinegar solution for 1-2 minutes to remove its preservatives, then rinse in water again to remove Apple Cider Vinegar smell. (Ratio: 3 parts Water = 225ml & 1 part Apple Cider Vinegar = 75 ml). After rinsing, put all Color Vegetables, side by side into a vegetable strainer to remove excess water.
(2) Prepare a porcelain or glass plate & arrange all Color Vegetables on the plate and pour the Olive Oil over the Color Vegetables.
(3) Put the plate of Color Vegetables into the electric steamer & set the electric steamer’s timing to 6-8 minutes.
(4) Once 6-8 minutes is up, let the Steamed Color Vegetables steep for 2 minutes.
(5) After 2 minutes are up, remove the electric steamer’s cover, then sprinkle some Pepper Powder and pour the Black Soybean Thick Sauce onto the Steamed Color Vegetables, garnish with Coriander Leaves & serve hot.
Note
(1) Suitable for everyone and especially for those who have constipation, digestion problems or want to have better skin & immune system.
(2) Moderate intake of Cruciferous Vegetables like Broccoli, Chinese Kale, Cabbage (White & Purple), Cauliflowers (All colors), Corn, Mustard Greens, Radish, Sweet Potatoes & Tapioca, etc for those who have Hypothyroidism or on Hypothyroidism Medication because Cruciferous Vegetables contain goitrogens, which can inhibit our body’s uptake of iodine, therefore they may aggravate Hypothyroidism’s condition.
(3) Moderate intake of Goji Berries if you are pregnant or breast-feeding because Goji Berries contain a chemical known as Betaine which may cause miscarriage.
(4) For those who are on Hypothyroidism Medication, take in moderation of Mushrooms BUT for those who have hyperthyroidism, to avoid taking because the iodine in Mushrooms may increase thyroid hormones level.
(5) Moderate intake of Mushrooms for those who have Gout, Skin Allergies or Auto-immune diseases such as Multiple Sclerosis, Lupus & Rheumatoid Arthritis, etc because they contain uric acid (Purine) which may aggravate their conditions.
(6) Mushrooms have not enough reliable information about the safety intake for pregnant or breastfeeding women if you are pregnant or breast feeding so take in moderation.
(7) For Thyroid health: Consume vegetables in combination of 50% of Cruciferous Vegetables like Broccoli, Chinese Kale, Cabbage (White & Purple), Cauliflowers (All colors), Corn, Mustard Greens, Radish, Sweet Potatoes & Tapioca, etc with 50% of Iodine’s food sources like Seafood (Eg: Fish, Crabs, Prawns, Octopus & Mussels, etc), mushrooms, kelp, seaweed and watercress to balance your thyroid hormones level.
(8) For better health, advisable to consume fruits and vegetables in the right combination of 60% green color, 10% red color, 10% black/ purple & blue color, 10% orange & yellow color and 10% white/ tan & brown color.
Caution: To consume this recipe at an interval of ½ to 1 hour from medications. If you are pregnant, breastfeeding or having any medical conditions, please seek your health expert before consuming this recipe.
