Nutritional Dinners for Two Lovers as If They Are Loving Angels Descending from Heaven: Nutritional Dinners for Maintaining Good Mental & Physical Health

By Dr. Mary M. Tai

All recipes are composed of nutritional ingredients. The implications of foods on health are also presented. In this second cookbook, there are two types of desserts: food dessert and thirty-four written presentations of desserts. The presentations are composed of interesting and significant events in several areas: humanity, medicine, science, literature, arts, and music.

• Language: English
• Publisher: LifeRich Publishing
• Release date: Apr 11, 2019
• ISBN: 9781489721921

Dr. Mary M. Tai

She is a highly educated nutrition scientist, researcher & educator. Her Cookbook I has published recently, which is a nutritional cookbook, teaching people how to preparing nutritional meals for healthy eating.

Book preview

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NUTRITIONAL

DINNERS

For Two Lovers as if

They Are Loving

Angels Descending

from Heaven

Nutritional Dinners for Maintaining Good

Mental & Physical Health

Each dish recipe includes:

NUTRITIONAL INGREDIENTS

SIMPLE COOKING STEPS

HEALTH IMPLICATIONS OF NUTRIENTS

DR. MARY M TAI

Nutritional Scientist, Researcher, & educator

Copyright © 2019 Dr. Mary M Tai.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.

LifeRich Publishing is a registered trademark of The Reader’s Digest Association, Inc.

LifeRich Publishing

1663 Liberty Drive

Bloomington, IN 47403

www.liferichpublishing.com

1 [phone]

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Getty Images.

ISBN: 978-1-4897-2194-5 (sc)

ISBN: 978-1-4897-2193-8 (hc)

ISBN: 978-1-4897-2192-1 (e)

Library of Congress Control Number: 2019903376

LifeRich Publishing rev. date: 04/10/2019

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In Memory of and Dedication to

My Parents

Mr. Tein -Chu Tai, Attorney, Congressman of the Republic of China

Mrs. Song-Fen Hu Tai, Elementary School Principle of the

Republic of China

My Brothers

Dr. Fu Hu, Politician, Educator of the Republic of China

Dr. William Tai, Scientist, Educator of the US and China

With Love, Mary

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Acknowledgements

I would like to thank:

LifeRich Publishing Ltd, for the publication and marketing of this unique, cook book.

LifeRich Publishing Senior Consultant Mr. Ryan. Herndon for his valuable guidance and help to the author in the composition and production of the current Cookbook II.

LifeRich Publishing Agreement Control Representative Ms. Therese Gerald for her guidance to complete the Agreement Document.

LifeRich Publishing Concierge Publishing Services Fulfillment Ms. Marisa Mortires for her guidance in the submission process of the Cookbook II.

By: Dr. Mary Tai

Cookbook II Author

Contents

Introduction:

The Essence of the Cookbook:

Prologue

Nutritional Recipes

Appendix

Profile of the Author

Introduction:

I had published a nutritional cookbook (cookbook I) recently, with essence focused on the scientific presentations on "Health & Illness & Food & Nutrition. Thus, Cookbook I is a physical approach in the hope to help the public to consumer daily nutritional meals.

I have now written my Cookbook II, with an additional mental approach to Cookbook I.

The reasons are as the follows:

1. The life expectancy for American is 78.7 years, which put the US behind other developed nations. Why has the US, a global leader fallen so far in its metric for quality in the nation’s health?

2. A new study published in the BMI Journal looked into a broader cause behind the decline: despair.

3. Professor Steven Woolf of Emergency Medicine at Virginia Commonwealth University indicated that: We are seeing an alarming increase in death from substance abuse & despair. A decline in the emotional wellbeing of Americans have been significant enough to drag down the country’s average length of life.

It is a well-known fact that Physical health keeps us alive, however, metal health keeps us living a normal life. Taking care of one’s mental emotional health is just as important to a long health life as taking care of your physical health.

From the above rational, in my Cookbook II, I have presented 2 types of desserts:

Type 1: a delicious food dessert to please your tongue & sending delights to your brain –

Type 2. An intriguing written presentation, to please your eyes, and sending nostalgic memory to your brain. The 34 presentations rage from topics as: Humanity, Medicine Science, Literature, Arts, & Music.

The humanity session is inspiring, the medical session saves lives; the science session explains the scientific world we live in; the literature session describes history, current events; provides Intriguing writings by great writers; The art session paints the world beautiful; the music session whispering gentle, reminiscence & nostalgic sound. Therefore, rather eating in silence, they would enjoy a Happy Meal!

With the above approach, when family members sitting at the dinning table, not only enjoy the foods, they have something interesting to talk about from these written presentations by great writers; The art session paints the world beautiful; the music session whispering gentle, reminiscence & nostalgic sound; therefore, rather eating in silence, they would enjoy a Happy Meal!

From the national statistics, the devoice rate is miserably high – However, before it takes place, most couples still living together & sharing family meals with their children. It is a well-known fact that they would sit around the dining table, stone faced & silent with nothing to talk about – but wish finishing eating & leaving the table as soon as possible! I sincerely hope that in my Cookbook II, after reading the written presentations as desserts, will Inspiring eaters to be more kind, generous, sympsatic, & forgiving, towards their family members, and expressing love, and caring, sharing a happy family meal!

In conclusion:

From the above reasons This is why I have to write a revolutionary cookbook with different strategy and contents from some current cookbooks on the market.

It is utterly important for us to live a long life to be healthy and free from illness and suffering from pain, anxiety, worries and hopelessness!

The purpose of this book is providing you guidelines and nutritional recipes to help one eating healthy meals. In this cookbook, all meals are: made with healthy ingredients; no process foods, no genetic modified foods, and no additives; No unusual, hard to purchase food items; Made with simple, easy to follow steps; Presented with effective nutritional information of each dish.

Like most food lovers, I love to cook and eat delicious food, I too, had collected many well-known US and international cookbooks. I have decided that to create this cookbook, not only using healthy ingredients for consuming, but also make the recipes entertaining. Aiming at helping eaters not only consume a healthy, delicious meal, but also, be entertained with unusual desserts choices; Such as:

A Delicious Food Dessert to Eat, or A Written Presentation to Read or Both.

Such unusual desserts, each one does serve a unique purpose:

Eating a palatable food dessert, not only pleases your tongue, but sending a delicious message to your brain!

Reading an intriguing presentation, not only pleases your eyes, but sending a nostalgic memory to your brain!

May I humbly admit that, creating meals following this cookbook’s recipe, one’s family will have a healthy, and happy meal!

Finally, I wish all my readers of Cookbook II, a healthy & happing dinning! And always!

Cookbook II Author, Mary Tai

The Essence of the Cookbook:

I. On the ingredients:

All healthy ingredients are applied as possible as it can be done:

II. On the seasonings:

Two major types of seasonings are used in each recipe:

Vegetable and herb seasonings: such as garlic, ginger, parsley, cilantro, etc.

Liquid seasonings: There are 4 major types of liquid seasonings;

For more glamorous dishes: more exotic seasonings are included, such as wine, champion, and other special seasonings.

III. On the processing of food:

Simple procedures are applied: For example:

On cutting vegetables: Cut into bite sizes, instead of cut into 2x3 inches, etc. No procedures are needed: such as: Squeeze the lemon, peer the orange, etc.

IV. On cooking:

Simple, easy to follow steps are used for cooking. Cooking steps are presented in 4 to 5 or 6 separate statements titled number 1 to 5 or 6. Unlike cooking methods in most cookbooks with long paragraphs of instructions lasted nearly half or 2/3 of a page.

For example: In a Chinese cookbook: instructions of making egg or spring rolls wrappers -

The instruction is a long paragraph, presented in 2/3 of the page – While one may purchase from any oriental grocery store for $ 2.5 - 3 (30 - 50 wrappers). The ones made of whole wheat are now available. Besides, it’s difficult to make them to be as thin or as uniformed in shape as those made with a machine. Oriental grocery stores are abundant in any city or town in the US.

V. On Nutritional information of each dish:

Caloric profile will not be presented. The implications of major nutrients in food to health are presented. Because caloric profile in one meal is a useless information to plan a healthy dietary intake for the whole day- For example: a profile of a recipe from a cookbook:

330 calories, 55 g carbohydrates, 1.5 g fat, 26 g protein:

Qualitatively:

a). One does not know what type of carbohydrates, protein, particularly fat, saturated or unsaturated? How do the nutrients they contain to affect health?

b). No information on vitamins and minerals are presented.

Quantitatively:

a). To use this information, one needs to know: One’s needs for calorie, macro, and micro nutrients per day: Suppose - needs 1200 calories: 1200-330 = 870 calorie

b). One needs to distribute the remaining 870 calories allowed to other meals, snacks, and select foods to fit the nutrients requirements of all day.

It is obvious, it requires a professional dietitian to figure that out. Even with a dietitian, who will not be able to figure out qualitative nutrient needs.

This is why Information in these cookbooks the general public cannot relate to.

In recent years, every cookbook presents such a caloric profile. I believe, in these authors’ minds, this makes their cookbooks and recipes nutritional and would help people to consume a healthy meal! I cannot help but to wonder, there are millions health and nutritional professionals, why it takes little me to question this and point it out?

It is ideal and best to present nutritional information the general public is able to apply both qualitative and quantitatively. For the above reasons, it has not been done in most cookbooks. I therefore decided to do the second best, by presenting in each recipe: The implications of major nutrients in food to health. These are accurate qualitative information to present precisely what are the nutrients in food and their function(s) to health. So that the readers use my cook book would know the nutrients in each recipe and how would these nutrients affect health.

Fially, I hope this chapter will help those who use this book with ease, and satisfaction -

May I wish you all - happy cooking and enjoy these delicious meals!!

or, Mary Tai

Prologue

Nutritional cooking

Do Not Eat Your Heart Out!

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You are

&

You will be

what you eat !!

Nutritional Recipes

1. Grilled lean beef steak with vegetables

2. Chinese stir- fry beef with vegetables

3. Tournedos rossini steak foiegras - French cousine

4. Roasted lean beef tenderloin with mushrooms

5. Lean beef, bell pepper and onion kabobs

6. Lean beef stew with vegetables

7. Low fat ground meat loaf

8. Pork spare ribs grilled with brown and Hoisin sauces

9. Chinese Mu Shu Pork

10. Green apple pork chop

11. Pork tenderloin with onion and red cherries

12. Pork loin with pears, and red cabbage

13. Lean pork meat ball with herbs and tomato sauce

14. Ham rolls stuffed with cheese and vegetables

15. Roosted lamb shanks with leeks, garlic, and rosemary.

16. Lamb chop grilled with mixed greens and tomato vinaigrette:

17. Lamb loin baked with green peas and carrots:

18. Veal Chop baked with asparagus, carrots, and green scallion

19. Veal scallopini with avocado and red bell pepper :

20. Steamed lemon chicken:

21. Baked chicken with ginger and stuffed with red onion and mushroom

22. Baked chicken legs with ginger and mushrooms

23. Chicken roasted in lemon and herbs

24. Grilled chicken, potato, and red bell pepper kabobs:

25. Curry chicken with spices

26. Stir-fried chicken with peppers, scallions and onions

27. Spicy Chicken braised wit shallot, carrots, small apples and ginger

28. Chicken, pear and red bell pepper stew:

29. Stir-fry chicken liver with red bell peppers and green scallion

30. Orange Chicken with shallot and green scallion in Hoisin Sauce

31. Golden chicken nuggets – French cosine

32. Semi-homemade roasted chicken and vegetables wraps:

33. Grilled Cornish Hens in barbecue sauce:

34. Chinese Kung-pao chicken

35. Duck with pears (Pato con Peras)

36. Chinese roast duck in ginger & scallion

37. Chinese roast duck in ginger and Hoisin sauce

38.Turkey with mushroom, cranberry sauce, and orange juice:

39. Shrimp scampi with artichokes:

40. Shrimp fettuccine alfredo

41. Stir-fry shrimp and asparagus

42. Poached pears stuffed with shrimps, cream cheese, and artichokes:

43. Scallops and shrimps in sherry sauce:

44. Seared scallop risotto with asparagus, lemon, and champagne sauce

45. Fried lobster with ginger, oyster sauce, and sherry:

46. Lobster crepes with mushroom, and red onion in white wine:

47. Chilly mud crab

48. Oyster on the half shell with white wine and lemon juice

49. Steamed salmon with garlic, ginger and vegetables:

50. Steamed salmon in lemon sauce:

51. Fried fish with mash potato and vegetable salad

52. Sand pot stowed fish head:

53. Red Snapper in curry sauce and green scallions:

54. Grilled salmon with Chinese Hoisin Sauce and Oyster Sauce

55. Baked Salmon with leeks and artichoke hearts in White Sauce

56. Fish baked in coconut milk:

57. Stir-fry green beans and cherry tomatoes with Romano cheese and basil

58. French vegetable ratatouille

59. Stir-fry string beans in garlic and sesame seeds

60. Asparagus and Tomato

61. Broccoi stir-fry with ginger and sesame seeds

62. Stir fried Pok Choy with ginger and garlic

63. Roasted mixed vegetables:

64. Roasted fresh Brussel sprout and red bell pepper:

65. Grilled vegetables of eggplant, zucchini, mushroom & bell pepper:

66. Steamed eggplant in garlic, ginger and hot sauce:

67. Baked beans with ginger, garlic and onion

68. Sesame sweet and sour tofu

69. Green apple, walnut & cranberry salad:

70. Strawberry, spinach, and cheese salad

71. Red pepper & asparagus salad

72. Red, black, beans and chick peas salad

73. Vegetarian quinoa salad:

74. Classical Greek Salad

75. Vegetarian salad:

76. Roasted butternut squash, couscous, and arugula salad:

77. Roasted carrot, cheddar cheese and mint salad

78. Chicken salad with fresh vegetables:

79. Spicy tuna, avocado and mango salad

80. Crab, asparagus, and red pepper:

81. Lobster, avocado, and orange salad

82. Broccoli and cheddar cheese soup:

83. Clam with leek and potato chowder:

84. Crab and brie soup:

85. Oyster with tofu mushroom and onion soup:

86. Sea foods, onion, and cheddar cheese soup:

87. Shrimp, cheese, and potato soup

88. Oyster, clam, shrimp, & tofu soup:

89. Mackerel, potato, and leek chowder

105. Strawberry banana cream dessert

106. Peach cobbler with banana cream

107. Poached pear in light cream and raspberry

108. Raspberry with whip cream in martini glasses

109. Chocolate pears

110. Apple crunch with oats and walnut:

111. Strawberry and chocolate syrup desert crepe

112. Pear crepe dessert:

113. Mango and banana cream mousse

114. Chocolate expresso mousse

115. Chocolate fruit dip

116. Mango and cream cheese mousse desert:

117. Sweet potato mousse

118. Orange cake roll with cream and wine:

119. Low fat carrot cake with walnut and raisens

120. Low fat blueberry cheese cake

121. Lime mousse pie

122. Tofu, blue berry, custard dessert (Recipe: Modified from Alexa Krueger’s recipe)

123. Tofu, banana, cream cheese pie

124. Almond tofu dessert

125. Silk almond vanilla milk chiffon:

126. Red bean soup as dessert

127. Fruit tree as edible and decorative dessert

128. Strawberry and cheese canape

129. Eggplant ratatouille rolls

130. Low fat vegetarian spring roll:

131. Baked zucchini, tomato and cheese - An appetizer

132. Stuffed mushrooms with scallops & shallots:

133. Low fat sea food spring roll:

134. Shrimp toast with sesame seeds and green scallion:

135. Steamed sea food dumplings

136. Shrimp on a stick

137. Crab salad on toasts:

138. Mussels with almond and bacon toppings

139. Smoked salmon and cream cheese on crackers:

140. Salmon and cucumber

141. Low fat bacon wrapped scallops

142. Dolma: Grape leaves stuffed with Arborio rice and vegetables

143. Shrimp fried brown rice:

144. Stir-fried whole-grain rice with vegetables:

145. Lean pork fried rice with garlic and ginger

146. Lobster, artichoke hearts and pasta

147. Bowtie pasta with shiitake mushroom, sun-dried tomato, and basil:

148. Basil pesto pasta with low-fat cheese and pine nuts

149. Low fat cheese and spinach souffle:

150. Three- cheese and egg soufflé

151. Stuffed potatoes with low fat cheese and sour cream

152. Baked low-fat French fries with garlic and parsley

153. Quench & Spinach –French Cuisine:

154. Mongolian hot pot with beef, chicken, shrimp, and scallops

Here are Your Nutritional Meals:

Do cook them every day!

These dishes will keep you Living

A long, delicious, healthy life !!

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