Super Food is here!

So, I just took a nutrition class from Vanderbilt University on Coursera. Because I have come across a lot of different diets since I have become interested in nutrition and fitness. It’s so easy to get lost in the clouds of information. What’s hard nowadays is no longer the access to information but rather how to sift through the massive amount of information. I felt like I really needed to pay attention to the credibility of information and really look into the “textbook”. I wanted to make sure they are at least scientific-based.

“Super food” is not a new term. Many recent superfood includes common food choices whose nutritional value has been long recognized. Examples of these would be berries, nuts and seeds in general, dark green vegetables , citrus fruits, fatty fish, vegetables with bright, dark or intense colors, many legumes, and whole grains as a group.

The class that I took also gave an example list of super food. A lot of them are already in common everyday diet, but I think this is still a great guide for grocery shopping. It’s now on my fridge door. And I wanted to share this with you and hope you find it helpful as well.

super food

Eat clean and SUPER!




Currently Snacking On… Papaya Boat to Hawaii!

papaya boat 2


Summer is here! Are you feeling the nice breeze?

Papaya enzymes help protein digestion, so I always love to eat papaya with milk or yogurt. Add some berries because summer is the season for berries! Do eat organic berries whenever possible because berries have a lot of pesticides on them, yikes… Fortunately summer is the right season, so organic berries are affordable now, especially if you can get them in your local farms market or Costco. Hurry up!



Currently Snaking on… Microwaved artichoke!


I have to admit that I am just too lazy to prepare for all the complicated ingredients and turn on the oven, AND wait for another hour. I can’t wait that long for a snack! I get “hangry”! I am sure you all have wonderful artichoke recipes, but I always like to microwave it for the easy and delicious result.

First prepare your artichoke:

  • Rinse it well. Cut off stem end and top third of the artichoke. Trim leaf tips carefully.
  • Stuff it with some chopped garlic and wedged lemon, sprinkle salt and pepper, drizzle some olive oil or butter if you like.

Then, you need a microwaveable container that’s tall enough to hold the artichoke and a lip or plastic wrap to cover the container.

  • Place the artichoke in the contaner and add about 1 inch water in bottom of the container. Microwave it for 7-10 minutes (depends on the size).

And now you just need to wait for the “DING”! Remove the cover very carefully and let it cool briefly. Press thumbs into center of the artichoke and spread leaves slightly. Remove its fuzzy center with a spoon.

Time to serve! ♥ ♥ ♥

Enjoy by pulling off each leaf and dipping into your favorite dip. When you get to the heart, you might want to cut it into bite sizes. I personally don’t need any extra dip. The saltness and sourness is just enough for me to enjoy the artichoke. I think this is very healthy as well.


It’s very addictive to pull off the leaves and then eat the flesh. You have been warned =)



Currently Snacking on… mochi cake

sticky rice

I love love love mochi and mochi ice cream. Mochi is definitely one of my favorite Chinese desserts. Although mochi is very filling, I can still eat a lot of them at once… If you are also a big fan of mochi, you might find this recipe helpful =)

It is super easy and you can adjust the sugar to own preference. Honestly I think any kind of milk will be fine. I actually ran out of milk this time. So I used water plus butter instead of milk and vegetable oil. It turned out to be great as well. I also like brown sugar more. That’s why the cake is more brown. I topped the batch with sesame and flaxseed just to add some nutty flavor.

mochi cake