Dinner: Skewered pancakes with vegetables and beef (Pasanjeok: 파산적)

How to make delicious pasanjeok. The full recipe is here: http://www.maangchi.com/recipe/pasanjeok Ingredients: Beef (sirloin steak), soy sauce, honey, garlic, sesame oil, ground black pepper, green onions, carrots, asparagus, salt, flour, and vegetable oil. Directions: 1. Cut about 200 grams (7-8 oz) of sirloin steak into strips about 5½ inches long (13 cm), ½ inch wide (1.25 cm), and ½ inch thick (1.25 cm) 2. Tenderize by pounding the beef strips against the grain with the back of the blade of your kitchen knife.. 3. Put the beef into a bowl and add 1 clove of minced garlic, 1 ts honey, ½ tbs soy sauce, 1ts sesame oil, and ¼ ts ground black pepper. Mix it with a spoon well and refrigerate it. 4. Prepare your vegetables: - Cut 1 large carrot into several strips 4 ½ inches long, ½ inch wide, and ½ inch thick. - Cut 6-7 stalks of asparagus (top leafy part) into 4½ inch long pieces. - Cut 6-7 stalks of green onions into 4½ inch long pieces. 5. Boil 4 cups of water in a pot. 6. Add 1 ts salt to the boiling water and blanch carrot strips, asparagus, and white part of green onions for 1 minute with the lid closed. *tip: don't blanch the green part of the green onions! 7. 1 minute later, strain the vegetables, rinse in cold water, and drain. 8. Put green onions, carrot, asparagus, beef strips on the skewers. 9. Make batter by mixing ½ cup flour, ½ cup water, and ½ ts salt in a bowl. 10. Drizzle some vegetable oil on a heated non-stick pan. Dip each skewer into the batter and put it on the pan to cook. *tip: Control the heat so as not to burn the skewers 11. About 1 minute later, turn over the skewers when the bottom part is light golden brown and cook for another minute. Cooking time should only be a few minutes because all hard ingredients are pre-cooked. When the beef strips are cooked, the pancake is done. 12. Make dipping sauce by mixing 1 tbs soy sauce, 1 tbs vinegar, and ½ tbs chopped green onions. Serve it as appetizers or a side dish.

This recipe includes superfoods such as:

Honey, Asparagus

Health benefits of Skewered pancakes with vegetables and beef (Pasanjeok: 파산적)

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.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

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Instructions

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