Another simple menu for a simple budget, this one of my favorite, my wife and I know how to cook it, this one was cook by my wife upon my request. here goes.
2 cups of dried fish (Shredded) , 1 kilo of tomatoes, 6 pieces of red small chili, 2 onion and 1 whole garlic, oil.
Take out the bone of the fish then shredded, make it into tiny pieces then set aside, cut the tomatoes, onion, garlic and a 3 piece of red small chili, In the pan heat the oil, then put the garlic, follow by onion, then the tomatoes, mix it until the tomatoes become tender, put the dried fish, put the Chili, then mix together until it become tender and juicy, before you serve, put the 3 whole chili at a top while it hot, taste it. it good with sunny side up egg and hot rice. it much juicer if it not hot anymore but with hot rice.
A short nutritional fact about Red Chili pepper and The Tomatoes we know that the Fish is rich in Protein.
Red Chili Pepper.
Red chili peppers are a very good source of vitamin A, vitamin C and dietary fiber. They are also a good source of iron and potassium. also Fight Inflammation, Natural Pain Relief, Cardiovascular Benefits, Clear Congestion, Boost Immunity, Help Stop the Spread of Prostate Cancer, Prevent Stomach Ulcers, Lose Weight, can Lower Risk of Type 2 Diabetes and others nutrient found in Red Chili pepper.
Health benefits of Tomato
- Tomatoes are one of the low-calorie vegetables containing just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins. Because of their all-round qualities, dieticians and nutritionists often recommend them to be included in cholesterol controlling and weight reduction programs.
- The antioxidants present in tomatoes are scientifically found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors. Total -ORAC (Oxygen Radical Absorbance Capacity) in this vegetable is 367 µmol TE/100g.
- Lycopene, a flavonoid antioxidant, is the unique phytochemical present in the tomatoes. Red varieties are especially concentrated in this antioxidant. Together with carotenoids, it can protect cells and other structures in the body from harmful oxygen-free radicals. Studies have shown that lycopene prevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer.
- The vegetable contains very good levels of vitamin A, and flavonoid anti-oxidants such as α and ß-carotenes, xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and take part in vision, maintain healthy mucus membranes and skin, and bone health. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.
- Additionally, they are also good source of antioxidant vitamin-C (provide 21% of recommended daily levels per 100 g); consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.
- 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.
- Further, they contain moderate levels of vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements.
- Zea-xanthin is another flavonoid compound present abundantly in this vegetable. Zea-xanthin helps protect eyes from “age-related macular related macular disease” (ARMD) in the elderly persons by filtering harmful ultra-violet rays.