Health benefits of Chives

Chives are very low in calories; 100 g of fresh leaves provide just 30 calories.
Nonetheless, they contain many noteworthy flavonoid anti-oxidants, plant fiber,
minerals, and vitamins that have proven health benefits.

As in scallions, they too contain more plant-derived dietary fiber than fellow allium
members such as onions, shallots, leeks...etc. 100 g fresh leaves provide 2.5 g or
7% of daily-recommended levels of fiber.

Just like in other allium members, chives too possess thio-sulfinites anti-oxidants.
Thio-sufinites such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide
convert to allicin by enzymatic reaction when its leaves disrupted (crushing, cutting,
etc.). Laboratory studies show that allicin reduces cholesterol production by
inhibiting the HMG-CoA reductase enzyme in the liver cells. Further, it also found to
have anti-bacterial, anti-viral, and anti-fungal activities.

Additionally, allicin also decreases blood vessel stiffness by releasing vasodilator

compound, nitric oxide (NO); and, thereby, help brings a reduction in the total blood
pressure. Also, it blocks platelet clot formation, besides having fibrinolytic (clotremoval) action in the blood vessels, which helps decrease overall risk of coronary
artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

Chives surprisingly comprise more vitamin A than any other allium family member
vegetables. 100 g of fresh leaves contain 4353 IU of vitamin-A or 145% of daily
recommended levels. In addition, its green leaves contain other flavonoid-phenolic
antioxidants such as carotenes, zea-xanthin, and lutein. Together, these compounds
offer the human body protect from lung and oral cavity cancers.

They also have some other essential vitamins such as vitamin C, and K, in fact;
chives are one of the richest sources of vitamin K, comparatively more than that of
in scallions. 100 g of fresh greens provide 212.7 g or about 177% of daily
recommended intake of this vitamin. Scientific studies suggest that vitamin K has a
potential role in bone health by promoting osteotrophic (bone formation and
strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal

damage in the brain; thus, has established role in the treatment of Alzheimer's
disease.

Fresh chives are rich source of folates. 100 g leaves provide 105 g or 26% of DRI of
folates. Folic acid is essential for DNA synthesis and cell division. Adequate folate
levels in the diet during pregnancy may help prevent neural tube defects in the
newborn babies.

Furthermore, the leaves are packed with other B-complex vitamins as well as some
essential minerals such as copper, iron, manganese, zinc, and calcium. The leafy
greens contain several vital vitamins such as pyridoxine, pantothenic acid, niacin,
riboflavin, and thiamin in healthy proportions.
Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just
5 mg of sodium. Potassium is an important component of cell and body fluids that
helps controlling heart rate and blood pressure caused by sodium.
Peppercorns contain an impressive list of plant derived chemical compounds that
are known to have disease preventing and health promoting properties. Peppers
have been in use since centuries for its anti-inflammatory, carminative, antiflatulent properties.

Peppercorns are composed of health benefiting essential oils such as piperine, an

amine alkaloid, which gives strong spicy pungent character to the pepper. It also
contains numerous monoterpenes hydrocarbons such as sabinene, pinene,
terpenene, limonene, mercene, etc., which altogether gives aromatic property to
the pepper.

The above-mentioned active principles in the pepper may increase the gut motility
as well as the digestion power by increasing gastro-intestinal enzyme secretions. It
has also been found that piperine can increase absorption of selenium, B-complex
vitamins, beta-carotene, as well as other nutrients from the food.

Black peppercorns contain a good amount of minerals like potassium, calcium, zinc,
manganese, iron, and magnesium. Potassium is an important component of cell and
body fluids that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is
essential for cellular respiration and blood cell production.

They are also an excellent source of many vital B-complex groups of vitamins such
as Pyridoxine, riboflavin, thiamin and niacin.

Peppercorns are a good source of many anti-oxidant vitamins such as vitamin-C and
vitamin-A. They are also rich in flavonoid polyphenolic anti-oxidants like carotenes,
cryptoxanthin, zea-xanthin and lycopene. These compounds help the body remove
harmful free radicals and help protect from cancers and diseases.
YOUR SHOPPING LIST:

Whole Fish
Green Onion(optional)
IN THE PANTRY:

Garlic
Onion
Tomato
Eggs
Fish Sauce (Patis)
Ground Pepper
INGREDIENTS

Whole Fish, cut in serving pieces, and fried

4 cloves Garlic, minced
1 medium Onion, chopped
2 medium Tomatoes, chopped
2 medium Eggs, beaten
1 tablespoon Fish Sauce (Patis)

1 teaspoon Ground Pepper

2 cups water
2 stalks Green Onions, sliced (optional)
PREPARATION TIME : 5 minutes

COOKING TIME : 25 minutes

1 Saute the garlic and onion.

2 Add the tomatoes and cook until totally wilted, add some water if it dries out
before the tomatoes get mushy.

3 Season with fish sauce and pepper, add more water and bring to a boil.

4 Nestle the fried fish in, then add the beaten eggs -- do not stir.

5 Let the eggs cook thoroughly, about 3 minutes, then the dish is ready to serve.

6 Garnish with green onion and serve with rice.

BENG'S TIPS

When choosing fish, try to get the kind that doesn't have a lot of fish bones - it's
quite hard to pick bones with all the tomatoes, onions and egg on the sauce.
After adding the egg, add some water if the sauce runs dry. The egg could absorb all
the liquid and dry out the sauce.

Read more: http://www.filipino-food-recipes.com/sarciado.html#ixzz3UByPuzan

Potato Croquettes Recipe

Ingredients
4 cups mashed potatoes
3 tablespoons all-purpose flour
2 tablespoons milk
1 teaspoon salt
1/2 teaspoon ground black pepper
2 raw eggs, beaten
1 cup Panko bread crumbs
3 cups cooking oil
Cooking Procedure
Combine mashed potatoes, milk, salt, ground black pepper, flour, and 1 egg. Mix
thoroughly.
Scoop a mixture of mashed potatoes then dip in the remaining beaten egg and roll
over bread crumbs.
Heat a cooking pot then pour-in cooking oil.
Fry in medium heat until the color of the sides turns golden brown.
Transfer to plate lined with paper towel.
Serve with your favorite condiment. The combination of mayonnaise and banana
ketchup works well for me.
7. Share and enjoy!
Chicken A La King
cup butter
2 tablespoons onion, minced

 cup celery, finely chopped

cup flour
2 cups chicken broth
1 cup milk
1 teaspoon salt
teaspoon pepper
1 tablespoon paprika
1 (4-ounce) can pimentos, dices
1 hard boiled egg, chopped
2 cups cooked chicken
toast, or biscuits
toasted bread crumbs
In heavy skillet lightly brown onion and celery in butter.
Add flour; mix until smooth; then add chicken broth, milk, salt, pepper, and paprika.
Cook slowly, stirring constantly, until slightly thickened.
Add pimento, egg, and chicken.
Simmer until all ingredients are heated through and mixture is thick.
Pour into toast cups, sprinkle top with bread crumbs, and serve immediately.