Lecture Notes: Cooking Healthy Squid

Introduction

• Speaker: Bobby Ida
• Program: Tuna & Fit Kitchen
• Topic: Cooking healthy squid as an alternative protein food besides chicken and pancakes.

Reasons for Choosing Squid

• Squid contains a lot of protein.
• Concerns about cholesterol from squid, but safe if consumed in moderation.

Required Ingredients

1. Squid
2. Vegetables (chili, spinach, etc.)
3. Salt (optional, especially for those on a diet)
4. Garlic (fresh or powder)
5. Pepper
6. Red curry paste
7. Oyster sauce
8. Soya milk (coconut milk substitute to lower fat content)

Cooking Steps

1. Preparation:

   • Cut the squid to cook faster.
   • Heat a little oil in the pan.

2. Cooking Squid:

   • Once the oil is hot, add squid until it turns slightly red.
   • Add garlic and pepper to taste.

3. Adding Vegetables:

   • After the squid is cooked, add your choice of vegetables.
   • Stir until the vegetables wilt and change color.

4. Adding Seasonings:

   • Add red curry paste to taste (beware, it's spicy).
   • Add soya milk, little by little to avoid too thick or runny sauce.
   • Stir until even.

5. Finishing the Dish:

   • Let it boil and reduce according to preference.
   • Balance the taste by adding water or other ingredients if necessary.

Importance of Vegetables

• Vegetables are important for vitamins and minerals.
• Support bodily organ functions and energy for exercise.

Serving Suggestions

• Serve squid with rice and sauce for extra flavor.

Conclusion

• This recipe can be used with other seafood like fish or shrimp.
• This dish is quick to prepare, about 10 minutes.
• Check out the Tuna & Fit channel for more videos and healthy tips.

Call to Action

• Like and subscribe to the Tuna & Fit channel.
• Share with friends who want to eat healthily.

Additional: Tips for endomorph body types in maximizing fitness results will be discussed in the next session.