How This Helps

The dish is composed of low GI ingredients and no oil is needed in preparing the dish. Also, the dish incorporates a balanced proportion of protein, carbohydrates, and fat making it a meal suitable for Diabetic and CVD patients. Moreover, the high fiber content of the vegetables and fruits in this dish makes it a healthy choice for obese patients. However, crabs must be consumed in moderation since it has high cholesterol content or it may be omitted in the recipe.

Ingredients

2 : :  large pcs(1lbs. each): :  Green Mangoes: : 
½ : :  tsp: :  Sambal Oelek or any Asian Hot sauce: :  This ingredient can be omitted
1 : :  cup: :  Rice vinegar: : 
1 : :  pc: :  Cucumber: : 
2 : :  tbsp: :  Asian Fish Sauce: : 
3 : :  pcs: :  Carrots: : 
2 : :  bunches 6-ounce each: :  Watercress: : 
1 : :  lb: :  Jumbo Lump Crab: : 
¼ , 1 : :  cup and tablespoon: :  Sugar: : 
2 : :  pcs: :  Thai Red Chili: : 
2 : :  cloves: :  Garlic: : 
¼ : :  cup: :  Cilantro: : 
¼ : :  cup: :  Fresh Lime juice: : 
¼ : :  cup: :  Fresh Tangerine Juice: : 
1 : :  pc: :  Shallot: : 
13 : :  cup: :  Water: : 
3 : :  pcs: :  Scallions: : 
½ : :  cup: :  Shredded Basil leaves: : 
1/3 : :  cup: :  Mint: : 

Instructions

Preparation time: 1 hr.

Serves: 6

Ingredients:

1.    Green Mangoes – 2 large pcs.(1lbs. each)

2.    Sambal Oelek or any Asian Hot sauce- ½ tsp (This ingredient can be omitted)

3.    Rice vinegar- 1 cup

4.    Cucumber- 1 pc.  

5.    Asian Fish Sauce- 2 tbsp.

6.    Carrots- 3 pcs

7.    Watercress- 2 bunches (6-ounce each)

8.    Jumbo Lump Crab- 1 lb.

9.    Sugar- ¼ cup and 1 tablespoon

10.  Thai Red Chili- 2 pcs

11.  Garlic- 2 cloves

12.  Cilantro- ¼ cup

13.  Fresh Lime juice- ¼ cup

14.  Fresh Tangerine Juice- ¼ cup

15.  Shallot- 1 pc

16.  Water- 13 cup

17.  Scallions – 3 pcs.

18.  Shredded Basil leaves- ½ cup

19.  Mint- 1/3 cup

 

 

Instructions:


  1. 1. Prepare the following ingredients: Mince garlic, Thai red chili, and shallot. Coarsely chop the mint and cilantro. Peel and slice the carrots, green mangoes, and cucumbers (remove the seeds) julienne style. Remove the thick stems of the watercress and slice the scallions thinly.
  2. 2. Combine the 1/4 cup of the sugar with the vinegar, a portion of garlic and chili, and carrots. Store at room temperature. Set aside for 1 hour.
  3. 3. Use waiting time and prepare the following: Mix the tangerine juices, lime, Sambal Oelek, fish sauce, shallot, remaining 1 tbsp. of sugar, chili, and garlic, and water all together. Stir adequately.
  4. 4. Add the cucumbers, basil, watercress, green mango, mint, and cilantro then mix them all together.
  5. 5. Drain the carrots from the previously stored mixture and add it to the mixed cucumbers, basil, watercress, green mango, mint, and cilantro. Add the dressing of choice and toss. Top with the lump crab and scallions.  

Nutrition Information:

Grams per serving: 200 g

Calories: 250 kcal

Fat: 2 g

Sat Fat: 0 g

Carbohydrates: 30 g

Fiber: 4 g

Protein: 30 g

Sodium: 790 mg

 


Science and Research

1. Cucumber is known to be rich in vitamins and minerals. Vitamin A, C, and folate are found in its flesh and fiber, magnesium, molybdenum, and potassium are found in its skin. In addition to these nutrients, Cucumber can help the patient combat diabetes and CVD. A hormone needed by the beta-cells of the pancreas for insulin production is found in cucumbers. Also, cucumber has zero GI thus helps the blood sugar level maintained at the desired level. When it comes to CVD, cucumber contains magnesium, potassium, and fibers that may help maintain blood pressure- particularly potassium since it is a vasodilator that helps in reducing tension in the blood vessels.

2. Green Mangoes are rich in vitamin C that helps in maintaining the integrity of blood vessels. Vitamin C contributes to the elasticity of the blood vessels which may contribute to maintaining blood pressure. 

3. Watercress is known to contain various vitamins and minerals. But importantly, it can help in prevent cardiovascular diseases by lowering LDL levels. This can prevent plaque formation along blood vessels hence preventing atherosclerosis and other related cardiovascular diseases. 

Get a Consultation
(650) 539-4545
Get more information via email