Dinner: Aster Scaber side dish (취나물)

http://www.maangchi.com/recipe/chwinamul Music: Whatever we become by Jung Min A Chwinamul (aster scaber): I'm introducing one of the most delicious, flavorful, and nutritious mountain vegetable delicacies to you. Ingredients: 1 package (100-120 grams) of dried chwinamul (dried aster scaber), onion, garlic, canola oil, soy sauce, honey, roasted sesame seeds, and sesame oil. See my site for pictures and descriptions of ingredients: http://www.maangchi.com/ingredients Directions: 1. Take the dried aster scaber out of the package and rinse it in cold water. 2. Put it in a large pot. Fill the pot with with water, 3 inches above the chwinamul. 3. Bring to a boil with the lid closed over high heat for 25-30 minutes. 4. Turn off the heat and let it sit for 2 hours. 5. 2 hours later, rinse and drain it 3-4 times in cold water to remove dirt and grit. 6. Put it back into the large pot and fill with water 4 or 5 inches above the chwinamul. 7. Soak it overnight (about 10-12 hours). The volume of chwinamul will increase to about 5 cups 8. Rinse and drain. 9. Cut it into bite size pieces about 2 inches long. 10. Slice 1 medium onion (1 cup's worth) and mince 4 cloves of garlic. 11. In a heated pan, add 2 tbs canola oil, sliced onion, garlic, and stir fry for 30 seconds. 12. Add the chwinamul, 1/3 cup soy sauce, and 1 tbs honey and keep stirring for 8 minutes. *tip: Taste a sample. If it is still tough, add more water and simmer longer with the lid closed. 13. Turn off the heat and add 2 ts sesame oil and 1 tbs roasted sesame seeds. 14. Garnish with silgochu (dried shredded red pepper) or pine nuts.

This recipe includes superfoods such as:

Sesame Seeds, Honey, Nuts

Health benefits of Aster Scaber side dish (취나물)

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

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Instructions

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