Cravings! Issue 7

COOK, EAT, TRAVEL... REPEAT Issue 7 |Jan - Mar 2017

Chocolate 2017's New Superfood Losing Weight With Carbs!

Pink for Valentine's Recipes for 2

Hello, 2017!

BEAUTIFUL BALI, FOOD FOR YOUR SOUL, AND MARTIN YAN'S RECIPES!

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34 ALILA UBUD

04 CARBS FOR DIABETICS

10 OLA BEACH CLUB

We explored the menu and ambience at Alila Ubud while in Bali. It was breathtaking and enticing, and a trip you cannot miss!

How can carbs be good for you if you're diabetic? We did the research and found out that some carbs can actually help diabetics get better.

The latest restaurant to hit the shores of Sentosa, Ola Beach Club is taking out breath away with its food and stunning views.

Contents

Issue 7 |Jan - Mar 2017

04 THE CRAVER’S PLEASURE LIST

Everything that has made us go “aaaahhhhhhh!” in our pursuit for good food.

06 TEA MIRACLES

Can't decide between red, green or white? Let us help you by breaking down the benefits of each.

07 GRAB THAT GLASS!

Losing water? Hydrating foods to consume and battle the heat!

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08 EVERYDAY WEIGHT LOSS

Not into exercising? How about working weight loss into your everyday?

09 HELLO, ANTON!

5 Questions with AFC Food Hero 2016, Anton!

The winner for AFC Food Hero shares with us his secrets to the kitchen!

12 CHOCOLATE... A SUPERFOOD?

Know the difference between Cocoa and Cacao?

Read on to find out more about this superfood.

14 MAGGI GORENG HOW-TO

We love Maggi Goreng! Here’s how you can prepare it at home!

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17 HEART HEALTH

How to care for your heart through good food

20 ASK THE EXPERT

Your Nutrition questions, answered.

We spoke to Holisitc Clinic Found Dr Sumithra from KL about the best foods to give your child. Here’s what she had to say!

22 TRAVEL

Our guide on the best cooking course and sights to see in Bali, plus a where-to-go food guide in and around Ubud and Seminyak, in Food Maps.

37 RECIPES +

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Valentine's Day and Chinese New Year come together, with our own V-day recipes and Martin Yan's classic Asian recipes!

Editor’s Note Dear Cravers, As I write this quarterly love note to you, my fantastic readers, I am joined by the sounds of rain splattering on the pool outside my Balinese Villa in the dead of the silent night. Sounds poetic, perhaps, but here I am thinking about what to eat once I’m up and about tomorrow.

This issue is all about new beginnings, getting things right from the get-go and learning how to cope with the challenges of health in fun, delicious ways. The craver’s pleasure list is truly pleasurable this issue, with mouthwatering ways to stay healthy - who knew that simply shaving off 100 calories a day from your food intake could help you maintain your ideal weight?

And I’m sure you can already guess, the travel feature this issue is going to be all about the wonderment that is Bali. Bali is a beautiful island, mysterious, charming, religious and at this time of the year, wet. But that has not stopped me from cooking, laughing and eating my heart out at fantastic cafes and restaurants (food map, page XX) and staying in truly authentic locations (page XX).

All that and more of your cravings, packed juicily and with tender love and care in this issue. I hope you enjoy reading this as much as I did putting it together with my lovely friends whom I have been lucky enough to work with.

Now, if you’ll excuse me, I need to dedicate the rest of my time to dreaming about breakfast.

Happy reading, folks!

Krishy

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The Craver’s

Guide

Chocolate, Tea, Healthy Carbs, Sinful Noodles

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The Craver’s Guide

Craver’s Pleasure List

High Pleasure for the Tongue, Low Cost for the hips

& Such The phytochemicals found in berries will work to fight off common colds in the body, which can otherwise increase blood sugar levels rapidly.

Yoghurt is high in calcium and protein, which can help improve low-bone density issues in people with diabetes.

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The Craver’s Guide

DIABETICS REJOICE!

Carbs (& Such) suited just for you Doctors have long warned diabetics to stay away from carbohydrates simply because these add to blood sugar levels. We’ve got great news for diabetics and anyone else who craves / loves carb and does not want to feel guilty ; here are 10 beautiful carbohydrates that you can eat freely.

Consuming these carbs can help improve your BMI and Blood Sugar Levels, due to their high protein and fibre content.

Carbs Whole Wheat Pasta, Oatmeal and Brown Rice are all perfect for diabetics. They are high in fibre content and also help weight watchers shed some pounds.

Peas and Lentils are your best friends - they pack up to 5 grams of protein and fiber, and are necessary for reducing diabetes-related blood vessel damage.

Apples & Peanut Butter - Yes, peanut butter is not technically a carbohydrate, but when eaten with a slice of apple, it can be delicious.

Plus, the high fibre content of apples justifies its natural sugar content, which will be great for slowing down blood glucose response.

Sweet Potatoes are a great substitute for regular potatoes, because they do not raise blood sugars as quickly and have a wonderful supply of fiber waiting to be absorbed.

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The Craver’s Guide

Soul Sipping

Tea answers for your ailing soul (and body) Calling all tea-fanatics! There is little that can come close to a cup of hot tea and a good book, it's a match that was truly made in heaven. Rich in antioxidants and great for almost every bodily ailment (including mental health-related issues), tea has time again proven itself to be therapy in a cup. We did a little round up of the most common teas in the market, and how they can help you heal.

BLACK TEA Good for: Staying Alert High in caffeine, mature tea leaves are oxidised to give them their signature black hue. Aside from keeping you awake and your heart rate high, black tea helps to keep your arteries clog-free, thus reducing high cholesterol and heart-related health issues.

RED (ROOIBOS) TEA Good for: Headaches, insomnia Having the opposite effect of black tea, rooibos or red tea helps calm the body and relaxes the muscles that tighten around your neck, giving you relief from a headache. Red

06 Cravings | Issue 6

tea can also boost immunity, treat asthma and relieve stomach cramps.

WHITE TEA Good for: Anti-ageing, healthy skin White tea is subjected to less processing compared to other teas as such it maintains a high level of phytochemicals. These help to maintain a healthy skin and prevent cancer in many. White tea can also treat polydipsia, a condition prone in diabetics.

GREEN TEA Good for: Weight-loss, depression Yes, you can shed those kilos by drinking more green tea. The polyphenol found in green tea helps increase fat oxidation, allowing the body to burn fat quicklyi.e.improving metabolism. The theanine in green tea can produce a calming effect in the body, helping to reduce anxiety and stress.

The Craver’s Guide

The hydro-meter.

Countries in the western hemisphere get to enjoy four seasons all year round, even though that’s changing now with global warming. For us Asians, these 4 seasons are cramped into two: a wet one and a dry one. While it may just be the first quarter of the year, the heat will be descending upon us very soon, and along with it the unbearable humidity. Dehydration is a real risk during this time; 50 to 60% of the human body is made up of water - a large amount that need to be upkept constantly. Here are some food choices that you can eat to retain the liquids in the body.

1 cup of cooked Zucchini

200ml of Coconut Milk

1 large Cucumber

1 cup of Pears

1 cup of Watermelon

1 cup of Strawberries

1 large Red Bell Pepper

3 Cups Romaine Lettuce

1 cup of Broccoli

½ cup of cooked Wild Rice

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The Craver’s Guide

LOSE WEIGHT EVERYDAY! We know what you’ve been told - spend at least 2 hours a day in the gym to lose those stubborn kilos. And we’re here to tell you that that is not altogether necessary in trying to lose weight! Research has proven that those who walk an extra 2000 steps per day (get a step counting app. Our favourites are Healthy 365 and S-Health) and cut a minimum of 100 calories from their daily routines were successful at keeping weight gain at bay! Here are 5 easy ways to maintain your weight, starting with a few simple swaps!

These swaps will help you to cut down more than 100 calories from your daily food intake: Frozen Ice Popsicles instead of Ice cream (save 100 calories) Air-popped popcorn instead of pretzels (save 37 calories) 1 slice of thin crust pizza instead of 1 slice of thick-crust pizza (save 50 calories) 1 slice of wholemeal bread instead of 2 slices of white bread (save 50 calories) 1 tbsp of yoghurt instead of 1 tbsp of mayo (save 30 calories)

Easy Vegan Mango Popsicles Place the flesh of 1 medium ripe mango, 200ml coconut milk and 2 tbsp of almond milk into a blender and blend into a smooth puree. Pour into a popsicle mould and freeze until you’re ready to eat! Perfect for hot weather days!

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The Craver’s Guide

5 questions with...

ANTON AMONCIO

The one ingredient I must always have in my kitchen is…

Salt. Although most health buffs might frown upon this, because they would want to cut down on their intake of salt. However, using just the right amount of salt helps bring the flavor out from whatever you are cooking.

My go-to ‘hack’ in the kitchen will be…

Getting two stainless bowls of the same size to help me peel garlic faster. We all know how much of a pain that is. I just put the unpeeled garlic into the bowl and put the other bowl on with its inside facing in on top of it, and just shake. This hack helped me a lot whether I was working in the kitchen or just cooking at home. Plus, it is fun to do. Haha.

One dish I cannot forget from my childhood is…

The Chicken Tinola from my grandmother.

When I got into an accident when I was around 7-years-old, she went to the wet market everyday to buy chicken and made this for me. It is gingery, a bit spicy and you can really taste the aroma from the chicken oil that just seeps out from cooking. Thus making this dish my ultimate comfort food. This dish among with other Filipino favorites is also featured in Home Cooked Asia: Philippines. Hope you guys can catch it!

If I could have one dish, it would be…

My Grandmother’s Chicken Tinola. This is my ultimate comfort food, and my grandmother always makes one for me, especially when I get sick. In Home Cooked: Philippines, I dish up a range of family favorites, including my recipe for Chicken Tinola. It’s so easy to prepare and guaranteed to warm the heart.

My go-to dish when to prepare when I’m pressed for time is…

When I am pressed for time and need a quick fix, I just make Chicken Sopas or Chicken noodle soup, which I also demonstrate in Home Cooked Asia: Philippines.

This dish is so easy to prepare and so well-balanced and rich with protein, veggies, and carbs. It is a complete meal on its own.

I love the street food in…

Whew! This is a tough question, because I love street food A LOT! But I would have to go with Philippine street food because of one thing in particular, and that is what we call Kwek-Kwek. It is quail eggs coated in an orange batter, deep fried and served with dipping sauce, which could be vinegar with a bunch of spices or a sweet soy based sauce thickened with cornstarch. I am salivating now. Haha. And I can eat a truckload of this in one sitting. Unhealthy, I know, but it is so darn good.

Image Courtesy of the Asian Food Channel

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The Craver’s Guide

Hot Right Now.

OLA BEACH CLUB

Hawaii in Sentosa, through food, drinks and sea

The Craver’s Guide The newly opened Ola Beach Club in Sentosa is one place to keep an eye on! Located in the spot previously occupied by club Azzura, Ola Beach club threw its doors wide open for eager diners and beach-lovers late last year, with a tantalizing menu and breathtaking views.

take you to a whole other place, Hawaii to be specific. The next time you’re at Sentosa looking for a place to dine, Ola Beach Club awaits you.

Lomi-Lomi Salmon

Comfortably situated in the corner of Siloso beach, Ola Beach Club gets to boast of its own personal strip of sand, where patrons can sunbathe while sipping on a Uliuli Tiki, a coconut inspired cocktail whipped up by the bartenders who know their way around the liquor cabinet. For those of you who are into bringing your families to the beach, you’ll be happy to know that Ola Beach Club is a family friendly dining/drinking establishment, they even have rooms for breastfeeding mothers.

If you’re not there to watch the sunset on a me-myself-and-I weekend, then go there for the beach sports, such as the Water Jet Pack which propels you straight into the sky with a powerful jet of water bursting out of your jetpack. It's the perfect way to beat the heat in the tropics.

Makes 10 pieces 100g salmon fillet 30g onions, diced finely 30g spring onions, diced finely 30g tomatoes, diced finely Juice from 1 lemon wedge Sea salt, to taste

And if you’re not a water person, but love the beach and just want some really good food, the Hawaiian inspired food here will knock your socks right off! They have a selection of cold and hot starters, delectable mains and sweet endings that can induce cravings you did not know you could have. Try their Lomi Lomi Salmon and Kalua Pig Taco, both of which are incredibly delicious as starters.

Grilled Octopus and Huli-Huli Chicken are good contenders for main courses.

Season 100g of Norwegian salmon with salt and olive oil. Steam salmon for three to five minutes or until it is cooked through.

Certainly leaving an impression, Ola Beach Club can make you feel the island vibe and

Remove salmon skin and using a fork, flake the salmon into smaller pieces. Cover and place salmon pieces in the chiller to cool completely. Toss the onions, tomatoes and spring onions with the chilled salmon pieces.

Season to taste with lemon juice and sea salt.

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Craver’s Star Ingredient

Chocolate!

An aphrodisiac, or a superfood?

12 Cravings | Issue 6

The Craver’s Guide

Chocolate

is one of humankind's most impressive finds, or inventions, even in the modern food world. Many foodies will even go to the extent of arguing that chocolate, in fact, is as good as salad, as it comes from the dubious looking cocoa plant. Over the years, we have added milk, sugar, ginger and even chilli to this fabulous ingredient, pushing it to its limits and discovering new dimensions in its taste.

The most recent of these experiments have revealed a flattering new find - chocolate might actually be the superfood that we need in our lives.

Chocolate Benefits chocolate in its darkest and most luscious (or bitter) form can do wonders to your health especially when not blended with sugar or milk. 100 grams of dark chocolate contains 11 grams of fibre, and is a powerful source of antioxidants. Dark chocolate, in particular cocoa beans, are packed with organic compounds that can act as antioxidants in the body. Furthermore, the flavanols found in dark chocolate help relax the arteries by inducing the release of nitrogen oxide, improving blood flow and reducing the risk of clogged arteries.

Percentage Sometimes, buying chocolate for baking or cooking can be confusing, what with that many different types available in the market. A chocolate bar normally contains cocoa solids, cocoa butter and normally lecithin, which is an emulsifier and keeps the bar looking like, well, a bar of chocolate. The cocoa solids help give the chocolate its chocolate-y taste, while the cocoa butter makes it creamy. The more cocoa solids in your chocolate, the more bitter it can be and the lesser sugar and milk it contains. Milk chocolate has about 35% cocoa solids, semi-sweet has up to 65%, and bitter-sweet or dark up to 75% cocoa solids.

Regardless of whatever shape or form it comes in, chocolate is certainly one heck of a fascinating ingredient that keeps on giving over the years. And now that we know it's good for the body, there will be little stopping us from going out to get that sinful bar of chocolate.

SuperFood of 2017 Recently, Oprah Winfrey Online confirmed chocolate, in particular, raw cacao nibs, to be a superfood to look out for in 2017, along with moringa and buckwheat. Raw cacao nibs are essentially roasted cacao beans that have been husked and broken into smaller pieces - it cannot get more organic than that. These tiny pieces of broken chocolate contain a multitude of flavanols, magnesium and antioxidants that help absorb free-radicals in the body that can keep you fighting the flu for a lot longer than most other superfoods. As this type of chocolate is pretty much unprocessed, expect it to taste bitter and deep. Cacao nibs can be eaten raw, straight from the box, and have a crunchy texture on the tongue.

'Cacao' and 'Cocoa' There are two ways to the spelling of Chocolate in its raw form, ‘cacao’ and the more traditional and well known ‘cocoa’. While both terms refer to the same thing, ‘cacao’ is used to refer to raw and unprocessed forms of the ingredient, such as raw cacao, while ‘cocoa’ is used on the processed form of chocolate.

Homemade Hot Chocolate for 2 100g Cocoa Powder 1 Tbsp Cinnamon Powder 5 Tbsp Dark Brown Sugar 500ml Fresh Milk (Full Fat) Marshmallows, for topping Simply place all ingredients in a saucepan and bring to the boil. Once thickened, remove and pour out into 2 waiting mugs. Top with marshmallows, allow to melt and drink away!

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Maggi-Goreng

Asian Cravings

THE QUINTESSENTIAL MALAYSIAN DISH GETS MUCH NEEDED LOVE AND A HEALTHY MAKEOVER!

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The Craver’s Guide

Maggi Goreng is the known comfort food for Asians, at least in the vicinity of Singapore and Malaysia. Its curious how a fast-tocook-good-to-eat noodle dish became almost a beacon of nostalgia for those who have been away from home, and a never-before-ventured food territory for tourists.

Maggi Goreng has its roots firmly planted in Malaysia, though which part of Malaysia is still unknown.

Directly translated to mean stir fried instant noodles, Maggi Goreng gave noodle lovers a new way of consuming the dish, which was originally intended to be a steaming broth filled with the cooked noodles and the ‘spice blend’ that comes with each pack of noodles.

Maggi Goreng usually consists of a variety of ingredients, and even comes in different colours.

Generally stir-fried with vegetables and egg, some versions of this dish can contain a sunny-side up, cubes of fried tofu, tender, boiled potatoes, mushrooms, minced meat, or even colouring. Heavily dependant on the person who prepares it and his or her preferences, maggi goreng takes on a different flavour profile from one mamak-stall to another. Mamak stall are typified by indian-muslims who sell a range of foods which fuse the spicy trails of both indian and muslim food.

Such stall are quite popular in Singapore and Malaysia, where almost everyone can tell where to find the best maggi goreng. Don’t expect two people to give you the

same answer though; the multitude of flavour profiles in a way reflect the many human personalities, no two alike - and each person speaks to and reckons with a particular type of maggi goreng.

Homemade Maggi Goreng Serves 2 2 Packets Maggi Mee, boiled and drained 2 Tbsp Olive Oil 1 Onion, peeled and sliced thinly 2 Cloves Garlic, sliced thinly 1 thumb sized piece Ginger, sliced thinly 200g Shiitake Mushrooms, sliced thinly 1 Tbsp Balsamic Vinegar 1 Can Tuna 50g Ikan Bilis 4 Tbsp Sambal Belachan Salt to taste In a large wok, heat the oil and add the onions. Saute till soft and translucent.

Then, add the ginger, garlic. Continue cooking for another 2 mins before adding the mushrooms. As the mushrooms soak up the oils in the pan, add the vinegar.

Keep stirring until the mushrooms are semi cooked, then add the tuna and ikan bilis. Keep stirring until all ingredient are combined. Then, add the sambal belachan, and cook together with the rest of the ingredients - this is also where you salt the dish. When the sambal is a little darker in colour (about 3 mins) and has fully coated all ingredients, add the noodles. Stir fry quickly and remove, and serve while still hot.

You can serve with fresh eggs, fried tofu, limes etc.

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The link between heart health & eggs, and how to provide your child a holistic diet. www.thecraversguide.com 17

Healthy & Delicious

Nutrition and Clean eating.

HEART HEALTH Taking care of your heart does not have to be difficult - and its never too late to start.

There is no right or wrong time to discuss heart health. Heart related diseases are the third highest cause of hospitalisation in Singapore, while 16% of deaths in Singapore are caused by heart related issues. Despite these alarming figures, the possibility of heart related diseases, such as hypertension, continues to remain high amongst adults, with a 2015 census reading that up to 24% of adults are prone to hypertension.

However, heart disease can be prevented if the right diet is maintained, along with essential exercise. According to Emory University in the US, the 4 most controllable sources of heart disease are obesity, high cholesterol, high blood pressure, and smoking. You can fight these factors quite easily, with advice from your medical practitioner and a little determination. Here are some food that can help to keep you in the risk-free zone when it comes to heart disease.

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Healthy & Delicious SKIP THE SUGAR If you’ve got diabetes or have a family history of this disease, it’s never too late to look at your sugar intake, particularly once you’ve hit the 25 year old mark and your immune system starts its slow descent into slumber. When adults in Britain replaced their daily dose of soft or sugary drinks with coffee or tea with less sugar, their type 2 diabetes risk dropped up to 25%. This does not mean you have to skip the sugar all together; just turn to natural sources by drinking Padma Lakshmi’s famous Fairy Water or simply add some fruits or vegetables to your jug of iced water. Oranges, apples and a sprig of rosemary can work wonders to add flavour / sugar to your water.

KNOW YOUR OMEGA-3 RICH FOODS Here’s a twist: according to a study in Israel, this essential nutrient, found mostly in salmon, walnuts and chia seeds, can help smokers light their last cigarette to freedom. If you’re a smoker looking to quite (and if you aren’t looking to quit, you should start), fill your diet with Omega-3 rich foods, or take supplements of EPA or DHA. However, if you’re serious about quitting the cigars, it's best to go with Omega-3 supplements - it has been known to help smokers quit the habit by improving their ability to cope with stress. Salmon, while rich in Omega-3s, will not help cover your daily requirement of this nutrient to help you quit smoking. If you’re not into salmon, try sardines, with the bones in. Not only will you get the Omega-3, you will also get calcium!

DIG INTO EGGS A while ago, eggs had such a bad reputation.

Now, doctors encourage eggs, some even say have one or two everyday for breakfast. Eggs are rich in a few nutrients that are great for the heart, including betaine and choline. Pregnant and breastfeeding mothers particularly need choline, as it encourages normal brain devel-

opment. Traditional Chinese Medicine recommends eggs to strengthen blood count and enhance the digestive and kidney functions.

Eating eggs for breakfast everyday will help give the body's good cholesterol levels (HDL) a boost, while not at all contributing to the bad cholesterol levels. Egg lovers, rejoice!

FIND FIBER What do a low-calorie diet and a fiber-rich diet have in common? They both help you lose weight. Studies show that you don’t necessarily have to take on a low-cal diet to reach your ideal weight. In a recent research, individuals you consumed up to 30g of fiber everyday lost almost as much weight as those on a low-cal diet. Fiber-rich foods, such as raspberries, broccoli, lentils and brown rice, should be at the top of your food consumption list.

BE CRUCIFEROUS The King of Cruciferous vegetables, the broccoli, is here to save your heart from a downward spiral. Broccoli has shown to lower bad cholesterol and increase good cholesterol in the body, in a test conducted on rabbits. Researchers attribute this positive finding to sulforaphane, a compound that can be found aplenty in broccoli.

People can prevent cholesterol related atherosclerosis (building up of plaque that can lead to higher risks of heart disease) by consuming more broccoli.

[

Eat it raw!

[

Since cooking destroys the precious compounds in broccoli that lowers bad cholesterol, eat it raw in salads or as a snack. The crunchy florets will add texture to salads, sauces and dips! Especially if you’re looking to make a salad dressing with mayo or yogurt, add tiny florets of broccoli to the mix to get great flavour and a contrasting look.

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Healthy & Delicious

Answers.

[ ANSWERED [ YOUR QUESTIONS,

Every issue, we do a round up on popular reader questions and have them answered by a nutritionist, or dietician. This issue, we have some pressing - and relatable - questions from our readers!

Dr Sumi from Thrive Health clininc is a certified professional who assesses her patients not just on their symptoms, but on their overall health. Thrive Health Clinic advocates clean eating and fixing or preventing diseases by making lifestyle and diet adjustments, instead of simply popping pills.

they will also look better, their skin glows and clothes will fit better!

I have a 2 year old who loves French fries… and almost nothing else! How can I ensure that my daughter has a more wholesome diet? – Theanmozhi, 32, Singapore

Children are often times the easiest to change because they mainly “mirror” their external environment. This means that if the whole family eats a wholesome diet, she will too. Some What is a holistic diet, and what are some tips to ensure she eats better – have consistent benefits of sticking to this diet? – The meal times with the family at the table, make Craver’s Guide her plate colourful and fun, give her smoothies (an easy way to get nutrient-dense foods in), A holistic diet is one that includes a well balanced finely chop up vegetables into her meals, meal, free of processed and artificial foods, dramatically reduce her intake of biscuits/ generous serving of colourful vegetables, clean chocolates/all forms of artificial foods/sugars. A protein, healthy fats and a smaller portion of good thing to do would be to stop purchasing/ grains. Equally important is for a person to look making French fries. She may protest initially, into what is called primary foods – spirituality, but after a few days she will settle down. Do not joy, social life, creativity etc. When one sticks to create too much tension around meal times as a holistic diet that addresses their emotional as this will put her off her food even more. Finally, well as their physical needs to keep their body and if she does not improve at all, you may consider mind strong, they will be able to handle day to day seeking a holistic nutritionist / practitioner activities with more confidence, energy and clarity. to help guide you further and to rule out any Their immune system becomes stronger, their organic causes for her poor appetite. ability to handle stress improves too. As a bonus

For more information on a holistic diet, visit Thrive Health Clinic in Kuala Lumpur, Malaysia. Or, you can visit their website at www.thrivehealthclinic.org.

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Healthy & Delicious I’ve been trying to diet, and promise myself that I’ll start every January. I do get started, and the diet goes out the window in February. How can I satiate my cravings and yet lose some weight? – Nur Atika, 28, Singapore This is a very common problem faced by many!

There are several possibilities why one does not stick through : i) The goal set was too high or unrealistic and therefore we set ourselves up for failing even before we start. Realistically assess your situation, see how much time and effort you can actually spend into creating your meals, exercising, sleeping on time etc. Break your big goal down to smaller, doable parts. ii) Inadequate planning and organizing – fail to plan and plan to fail. I do not advocate starvation yo-yo diets. Create a well balanced meal plan that will work for you for long term.

Often times, women starve themselves for a few weeks and then they give up. This is because their diet is not a well balanced diet (calorie restriction and crash diets do not ensure good long term health). Your body needs nutrients to lose weight. Overweight people are often malnourished. So get a meal plan out, organise your shopping list and plan your week so you are not stranded and hungry at meal times. This will ensure you stick to your resolution.

I have been hearing a lot about organic food products, but I am not sure if it’s a worthy investment, as organic food tends to be expensive. Is there a way for me to have a healthy diet without having to spend so much on pesticide-free greens? – Anne Almagro, 45, The Philippines To have a healthy diet, one need not be (fully) organic. Ensure your meals are well balanced, with minimal to no processed foods (processed foods are foods that come in packages, have many ingredients, artificial sugars, flavours, preservatives etc). If you have some excess income to spend on organic foods, you can look up the EWG’s (Environmental Working Group) list of Dirty and Clean 15 – this will tell you which foods have higher amount of pesticides and are better if you can buy organic.

I have been vegetarian for most of 2016, but I eat animal by products such as butter, milk and eggs. However, ever since I turned vegetarian, I have been feeling extremely lethargic and tired, and I wake up groggy in the mornings as well. Is a vegetarian diet unsuitable for me, or are there certain vegetables I can eat to supplement my diet? – Jasmeet, 34, Kuala Lumpur

Vegetarians do tend to run the risk of being low in certain nutrients. iii) Inconsistency – it is better to start slow and Your symptoms may be due to underlying nutritional deficiencies (eg iron, B vitamins) build up than to go too fast and crash midway.

Small amounts of consistent, daily effort is what and perhaps hormonal imbalances (eg thyroid). will get you to your goals. Be patient. We are too It is wise to see a holistic practitioner/doctor to assess your overall status. With proper guidance used to instant fixes that we expect fast results and testing, you may be able to feel better and all the time. still remain being vegetarian. iv) Get an “accountability partner” – this can be in the form of a wellness coach or a friend who also wants to lose weight. Be accountable for each other, motivate and celebrate each other. This has shown to ensure a higher rate of success.

Have a question? Write to ideas @thecraversguide.com. We might just feature your question in the next issue! www.thecraversguide.com 21

Beautiful Bali Exploring Ubud and Seminyak

To celebrate the end of an exotic 2016, we headed to Bali. Here's the story behind a cooking course in Ubud, and some of the best pork in Bali, and of course the breathtaking villas we stayed in.

By Krishy Mal

The View from Anulekha Resort

This

is not my first trip to Bali, but I still can't help but feel astounded as I put this article together, by the pool side of my hotel in Seminyak.

Fittingly, today is the last day of my journey in Bali, I’ll be flying back to the daily grind right after I put the finishing touches on this article.

Bali has been nothing short of a small, but much needed, relaxi-miracle. Yes, I know you’re hearing it for the first time, but do bear with me as I explain what I mean.

When I had planned this trip, it was partly a media driven initiative - with the new restaurants that have opened up in Bali seductively beckoning my tastebuds. At the same time, the lush greenery and lack of concrete jungles felt like what I needed to get me out of the work-life coma my 9 to 5 had put me in. So I set off, this time to Ubud for 2 nights then to Seminyak for another two.

DAY 1 After my last trip to Bangkok where I did a cooking course, I’ve become a firm believer that the way to a

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Breakfast at Anulekha Resort

Flower Market, Ubud

The Final Meal at Cooking Class

Ingredients to cook, at Paon Cooking School

foreign culture is through its stomach - good food. I promptly enrolled myself in a cooking course in Ubud at a well known cooking school, famed of its passionate teacher as much as its delicious food.

Anulekha Resort Ubud, has both regular rooms and villas with private pools. I did book a regular room, but the hotel gave me an automatic upgrade, 1 day before my trip, to a private villa. Far be it for me to question God’s wonderful intentions (or hotel room upgrades), I happily checked into the villa and soaked in the wonderful start of my trip, by heading for my cooking class at Ubud.

Fruit Market, Ubud

Chef at Work!

The cooking class was just what I needed to introduce me to the Balinese way of eating, with a beautiful blend of both vegetarian and non-vegetarian options. We started by making Bumbu Bali, which is a traditional Balinese Spice paste used for up to 80% of Balinese dishes, according to Puspa, the head chef. Aside from how she calls everyone ‘Honey’, her motherly persona helped everyone (all 8 of us in class) feel immediately comfortable and right at home in the kitchen . On the menu were Chicken Curry, Green Bean and Coconut Salad, Sweet Sauce Tempeh, Balinese Chicken Satay, Fresh Tuna steamed in Banana Leaves, Gado-Gado and a sweet banana pudding for dessert.

We started by cutting, chopping, seeding, slicing and pounding - all of the freshest ingredients that were lined up in front of us. We took turns, moving from slicing one set of ingredients for one dish, while another pair worked on something else. We all took turns to use the Ulekan, a flatter version of the pestle and mortar. While, yet another person was at the stove, frying the fresh tempeh slices in hot coconut oil until they were golden and crispy - these can be quite addictive on their own. Then, the preparation table became a stove top, and each pair were assigned to one pan. Cooking became a harmonious activity, with everyone getting an equal amount of things to do. After the laborious task of preparing the meal, the staff, who had been guiding us all the way, served us our hardearned reward presented in traditional Balinese style. It was a taste like no other - not just good food, but the sumptuous fruits of hard labour.

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The rest of the day was spent lounging in the luxury of the private villa, doing some light reading and pseudo swimming (I’m terrible in the water). Dinner was another tantalizing affair, as I had a tasting at Alila Plantation in the heart of the Alila Ubud property, set amidst verdant padi fields that steal your heart as you drive through them to the main property. A fair warning though; November and December is the wet season in Bali. When dining outdoors in the evening, expect plenty of winged visitors to be flying around your table and overhead lamps. Other than that, the experience was incredibly pleasant. The chef was intent on showing us some of the best dishes Alila Plantation had to offer, with the most moist and succulent pork, crispy on the outside melting on the inside, scallops and some of the best chocolate desserts you can get in the whole of Bali.

DAY 2 We journeyed from Ubud to Seminyak. I’ve stayed in Seminyak before, and Manggis too, so I knew exactly what I was heading for. But there’s always one thing that I feel all travelers must do when they come to Bali, and that is to see the Kechak Dance at the Uluwatu Temple.

There are monkeys here, and they grab your glasses. So be extra cautious if you’re wearing your aviators. The temple has boundless views of the ocean, paired with the bluest crashing waves you’ll see. Picturesquely located on the edge of the cliff, watching the Kechak Dance is a treat, against the sunset. The dance here is performed by artists dancing to the tune of about 50 balinese men, who sit around the amphitheater and ‘cha-cha-cha’ while the performance takes place. The story of the Ramayana, a traditional Hindu folklore, is retold artfully in 2 hours, with a stunning performance by the Monkey God, who, quite literally, plays with fire before your very eyes.

Breakfast

The Uluwatu Temple was about 2 hours from where I was staying - Ramada Encore Bali. This hotel is centrally located, easy to navigate, spacious and had a killer pool.

Plus, I cannot believe I am saying this, but it was highly refreshing to stay in a hotel after staying in one villa after another. There’s only one glitch with this hotel, and all

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Sea Circus Coffee House

other properties along Jalan Saraswati - Uber and Grab vehicles aren’t allowed into the property. Every time we booked an uber (which was a lot cheaper than the hotel transport), we had to walk out of the property and shiftily check out cars and their numbers to ensure we had the right one. I wouldn’t recommend this, especially if you’re traveling alone and without wifi.

Tip: When in Seminyak, request for a metered taxi from the hotel you’re staying in, especially to head to the airport. It will cost you less than one quarter of what the hotel will charge you.

Kechak Dance at Uluwatu

The rain started pouring promptly just as the performance was about to end, and we had to vacate our outdoor seats and run to the car (of course, also away from the monkeys that were eyeing my glasses - pun intended). Dinner was at Da Maria, an Italian joint located next to Swissotel Seminyak. Da Maria simply has some of the best Italian food you can have outside of Italy. The prosciutto, pasta and pizzas were all spectacular and simply to die for. Da Maria turns into a bar/club after 10pm, when a DJ arrives to spin some smooth tunes. People here tend to dress up, but jeans and flip-flops can be spotted too! After a fulfilling dinner, we tried to get an uber with the wifi at the restaurant, but the Uber driver passed us by and just kept going. So we ended up taking a metered taxi back to the hotel.

DAY 3 This was the cafe-hopping slash binge eating day, as it is mandatory to have at least one such day during your travels. There were a whole slew of cafes we checked out, including a place (Sea Circus) that served coffee in a coconut cup. But this was only after a gratifying lunch at Motel Mexicola. This Mexican themed eatery brings the true Tijuana out in Bali, complete with the colourful decor and fit-for-a-king Pina Coladas served in a giant coconut. We tried almost everything on the menu, including a lamb shank stew where the meat simply fell off the bone endearingly. Mexicola is a treat to the palate as much as it is to the senses - diners get to take in the

Sea Circus Coffee House

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Streets of Bali

Traditional Balinese Architecture

Pool at Anulekha Resort, Ubud

vibrant nature of the food by absorbing the delicious atmosphere, before ordering from a simple menu. They take their drinks very seriously here at Motel Mexicola, so proceed with caution when ordering (you need to be able to handle your alcohol).

Dinner was at Naughty Nuri’s new establish, Hog’s Wild.

This place is where the old Naughty Nuri’s used to be, and they have pretty much the same menu. Naughty Nuri’s is famous for their Pork Ribs, and that did not disappoint.

What I found most enticing about this place was the chargrilled corn, served in a cute cup.

This trip to Bali was one of food, food and more food.

It's not something I prepared myself for, as my first experience in Seminyak was one where I did not have the best food. While this was a media-trip per say, I managed to find an experience I wasn’t quite looking for, and finally understood the charm of this island and why people keep flocking here every year. Its relaxing, its comforting and it forces you to hang your inhibitions at the back of your closet. Now, I have a flight to catch back to Singapore. I return home with a heavy heart, sad to leave my workholiday behind. But I cannot wait for my next experience here. Bali has been truly, beautiful.

Balinese gado-Gado

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Food Map.

Hello,

Bali!

Italian food in Bali? Believe it, cos its so true and so extremely delicious.

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Motel Mexicola

Travel Cravings DA MARIA Good For: Prosciutto Da Maria is located along Jalan Petitenget, a stone’s throw from Seminyak Square in Bali. If you’re staying within Seminyak, getting here will probably set you back $4 by cab.

This place is known for its pizza… authentic as Italy pizza.

Also try their beetroot salad, which is made from steamed beetroot with pickled cabbage - this one tastes alot better than it sounds. Other items on the menu include home made focaccia (fresh), garden salad, an impeccable porkito with a delicious garden salad side (pork crackling intact) and of course, to end the scrumptious meal, tiramisu.

MOTEL MEXICOLA Must Try: The Soft Shell Crab Taco Reasonably priced and unbelievably delicious, Motel Mexicola is the best place to go to when you’re looking for hearty and happy Mexican food and drinks, in a truly Mexican inspired environment. The riot of colours and paintings that assault your senses as you enter the premises makes you feel like you’re in a mini-Mexico. This whole place is alfresco, so it's best to visit at night, unless you’re willing to brave the heat. Menu selection includes Lamb Shank stew with Mexican rice, prawn and chorizo quesadilla (which were both irresistible), tempura prawn taco and pumpkin salad (sweet and just right to start the meal, but the portion can be pretty heavy). Soft shell crabs aren’t for everyone, but if you like it, you need to try their soft shell crab tacos.

Chocolate lovers can finish off the meal with a mouthwatering chocolate Pinguino - chocolate brownies with a generous scoop of vanilla ice cream and chocolate sauce. It may sound ordinary, but you have to taste it to know that it is anything but.They have great cocktails too, without skimping on the alcohol. If you only have time for one drink, try their Piña Colada - it's served in a refreshingly young coconut and can be quite out of this world. www.thecraversguide.com 33

ALILA PLANTATION, UBUD Dining, or staying, in any Alila establishment is an experience that can hold its own against most other places. While we did not stay in Alila Ubud this time around, we did have the splendid opportunity to dine at their modern restaurant, Alila Plantation. Alila Plantation is inspired by the wonderment of Balinese cuisine, with subtle influences from the cuisines around the world. The Chef here, as most other chefs, takes great pride in putting his food together, with precision and expert tastebuds. Every dish that came out of the kitchen was simply marvelous!

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Travel Cravings Must Try: Pan Fried Scallops Alila offers a travel and stay experience like no other, starting with a five minute drive into the property through the greenest of padi fields. As the sun set over Bali, we embarked on our dining experience with great trepidation, excited at the promise of tantalizing food from the chef who came out to meet us.

We set to dine next to the stunning infinity pool, featured in many international travel magazines as one of the best pools in Bali. We started the three course meal with a delicious crab meat starter, served with watermelon slices, a tangy sorbet and avocado topped with summer flowers and micro greens. The crabmeat was indulgent, fresh and irresistible.

Also on the starter menu was a pair of tantalizing pork ribs, marinated and roasted in a spicy sauce and served on a chilli soused bed of green vegetables.

For the main course, the chef lovingly prepared a pan-fried barramundi, also one of the freshest, served with some of the best gnocchi we’ve had outside of Italy. A pan-seared duck breast dish and a classic beef filet made up the rest of the main course. All delicious and done perfectly, with a harmonious balance of spices and flavours.

To end the tantalizing meal, we were greeted with three delicious plates of desserts; a hazelnut mousse topped with caramel ice cream, a snickers bar ice-cream with the richest, most decadent chocolate mousse and a deconstructed piña colada dessert, with fresh pineapple chunks. We could not get enough of the chocolate mousse, and yet, we had just the right amount of it. The piña colada dessert was a perfect adaptation of the drink, with almost a crumble like texture.

Alila as a brand can take your breath away, regardless of how you choose to engage with them. Weather it's their food, or accommodation, be prepared to feel like royalty; the most important person in the world. All of Alila’s properties have never failed to impress and humble, making you feel as though you’re one with nature. Alila Ubud is not very different from this holistic journey that the brand takes its guests on, yet unique at the same time. The next time you're in Bali, looking for a nice quiet evening with your closest friends, family or partner, Alila should be at the top of your list.

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Travel Cravings SEA CIRCUS, SEMINYAK Must Try: Ayurveda Herbal Tea We explored this area because of its promise of coffee in a coconut, but walked away feeling fulfilled from its selection of calming and nourishing teas. Highly recommended is the Ayurveda tea selection, which puts together herbs and even spices, that help calm your nerves and regulate your sleeping patterns.

GRIND & GROCER, SEMINYAK Must Try: Beetroot, Apple and Ginger Juice (B1) This little cafe has both outdoor and indoor seating, and is located close by Motel Mexicola and Sea Circus. Best for their juices and irresistible breakfast items, Grind & Grocer is a cafe you’ll be visiting very often. People who feel displaced in a foreign country can most certainly feel familiar in their homely and modern environment. They have gone the bold way with juices, with 3 different detoxifying options on the menu involving plenty of beetroot and ginger.

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Recipes +

Can you feel the love in the air? We’ve got Chinese New Year and Valentine’s Day to look forward to, so we got busy cooking in the kitchen. Here’s a collection of recipes to get you through the upcoming festivities!

Vanilla and Rose Cupcakes

V-DAY SPECIAL

PINK SUMAC CHICKEN 2 Chicken Breasts, skin removed 1 Tbsp Soumac 3 Tbsp Yoghurt 2 Tbsp Olive Oil 1 Clove Garlic 1 Tsp Salt Marinate the chicken with all the ingredients and leave for at least 3 hours, in the refrigerator.

When ready to cook, preheat the oven to 180 Degrees Celcius. Roast the chicken breasts, in a tray covered with foil, for about 40 mins, until the meat is extremely tender and easy to pull apart.

Once cooked, remove and use as a filling for sandwiches, or pizza topping. This can be a main as well, served with a side salad or rice.

BEETROOT YOGHURT SOUP 2 Large Beetroots 2 Tsp Cumin Powder 2 Tsp Coriander Powder 1 Tsp Salt 500 ml Chicken Stock 1 Stalk Lemongrass Âź Cup Greek Yoghurt Preheat the oven to 200 Degrees Celcius.

Wearing a pair of gloves (the beets bleed!), peel and quarter the beets. Then, wrap each quarter in aluminium foil, place onto a roasting dish and roast in the oven for an hour. Bruise the lemongrass with the back of your knife and set aside.

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Then, remove the now soft beets from their foil blankets and place them carefully into a blender. Add all other ingredients, except for the lemongrass and yoghurt. Put the lid on, remove the smaller lid from the spout and cover with a cloth - so that the soup does not explode on you. Blend until all ingredients are well combined and smooth.

Transfer the warm mixture to a soup pan and throw in the bruised lemongrass stalk.

Let the flavours infuse, for about an hour, or until you’re ready to serve. When ready, remove the lemongrass and discard. Add the yoghurt and blend one final time - this will make the soup blissfully pink.

Serve warm.

TOMATO CREAM PASTA 200g Spaghetti, cooked according to package instructions 1 Tbsp Coconut Oil 1 Red Onion, thinly sliced 2 Cloves Garlic, thinly sliced 1 Can Tuna in Soy Oil, drained 200 ml Coconut Milk 2 Tbsp Tomato Puree 1 Tbsp Curry Powder Salt to taste Parmesan Cheese In a flat bottomed pan, heat the oil and saute the onions and garlic until tender and fragrant, for about 4 mins. Then, add the tuna, coconut milk, tomato puree, curry powder and salt. Stir to mix and let bubble for about 2 mins, before stirring the cooked pasta through the sauce. Serve warm with parmesan cheese.

ROSE CUPCAKES 125g Cake Flour 1 Tsp Baking Powder ¼ Tsp Baking Soda 125g Fine Sugar 125g Unsalted Butter, softened 2 Eggs 1 Tsp Vanilla Extract 2 Tbsp Milk For Frosting 2 ¼ Tbsp Flour ¼ Cup Fine Sugar ½ Full Fat Fresh Milk 1 Tsp Rose Essence ½ Tsp Red Colour Paste 125g Butter, softened ¼ Cup Icing Sugar To make the cakes, preheat oven to 180 degrees celcius. Line a 12-hole muffin tray with paper linings of your choice.

In a food processor, combine all ingredients for the cake except the milk, and blend until smooth, for about 2 mins. Then, add the milk via the funnel and pulse the mixture until you get a soft dropping consistency. Cake batter is done! Spoon the batter equally into the 12 waiting cups and bake for 15 to 20 mins, until golden brown and springy to the touch.

Remove from oven and let the cakes cool on a wire rack completely.

For the rose frosting, mix the flour, fine sugar, milk, rose essence and red colouring in a saucepan over a low heat, until mixture becomes almost custard-like in consistency. Pour this out onto a plate and let it cool to room temperature. Then, beat the butter with the icing sugar until light and fluffy, for about 3 mins, then gradually add the cooled custard mixture, one spoonful at a time, until fully combined. Your icing is prepared!

Now, ice each individual cupcake as you like, with or without a fancy piping bag. And serve, with love.

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Recipes +

CNY SPECIAL

40 Cravings | Issue 6

Recipes +

CRISPY CARAMELIZED NOODLES (THAILAND) Yield: 4 servings Prep Time: 15 minutes Cook Time: 40 minutes Difficulty Level: Easy INGREDIENTS Noodles Cooking oil for deep-frying 100g rice vermicelli 1 small shallot 1 clove large garlic 90g boneless, skinless chicken breast 90g raw shrimp, shelled and deveined 1 tbsp cooking oil 30g pressed bean curd, sliced thinly Sauce 120g packed brown sugar 2 tbsp tamarind concentrate 4 tbsp lime juice 6 kaffir lime leaves, sliced thinly 2 tbsp dark soy sauce 2 tbsp soya sauce 2 tbsp fish sauce Topping 2 cups fresh bean sprouts

To make the sauce, combine all sauce ingredients in a small saucepan; bring to a boil. Reduce heat to low and cook until sauce thickens, which should take about 10-15 minutes.

Finely chop the shallots and garlic in a food processor. Remove and set aside. Cut the chicken into thin slices then set aside.

Place a pan over high heat until hot. Add 1 tablespoon of cooking oil, swirling the pan to coat sides. Add the chopped shallots and garlic and stir-fry until fragrant. Add the sliced chicken and stir-fry for 2 minutes; then add shrimp and cook for another 30 seconds. Add the thin slices of bean curd; stir-fry for 1 minute.

Toss the sauce on top of the rice vermicelli and then add the stir-fried chicken and shrimp mixture. Serve with bean sprouts on the side.

Recipe Courtesy of Martin Yan. Image Courtesy of the Asian Food Channel Martin Yan's Asian Favourites airs every Thursday, 9pm, on the Asian Food Channel (Starhub Channel 435)

METHOD In a wok, heat oil for deep-frying to mediumhigh. Deep-fry rice vermicelli in small batches, flip noodles over when they puff, no more than 10 seconds per batch. As it is thin, it will fry quickly so ensure that the oil is not too hot.

Remove from heat and place on paper towels to drain. Place the rice vermicelli in a large bowl and set aside.

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Recipes +

42 Cravings | Issue 6

Recipes +

PAPAYA SALAD (VIETNAM) Yield: 4 servings Prep Time: 15 minutes Cook Time: N/A Difficulty Level: Easy

METHOD

INGREDIENTS:

In a medium bowl, combine the shredded mango, papaya, bamboo shoots, red chili, mint leaves and Vietnamese coriander.

1 green mango, peeled and de-seeded 1 small green papaya, peeled and de-seeded 1 cup diagonally sliced young bamboo shoots 1 fresh red chili, thinly sliced 3 tbsp mint leaves, chopped 3-4 rau ram (Vietnamese coriander), chopped Dressing 3 tbsp rice vinegar 1 ½ tbsp lime juice 1 ½ tbsp fish sauce 1 tsp sweet chili paste 1 tbsp packed brown sugar

Shred the green mango and papaya in a food processor.

To make the dressing, whisk dressing ingredients in a small bowl. Pour dressing over salad mixture; toss to coat evenly.

Garnish with peanuts, mint springs, tomato and cooked shrimp.

Recipe Courtesy of Martin Yan. Image Courtesy of the Asian Food Channel Martin Yan's Asian Favourites airs every Thursday, 9pm, on the Asian Food Channel (Starhub Channel 435)

Garnish ½ cup roasted peanuts, coarsely chopped Mint sprigs 1 tomato, thinly sliced 6-8 cooked shrimp

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NEXT TIME ON FOUNDER Krishy Mal krishy@thecraversguide.com

EDITOR Renee Subra

CONTRIBUTORS Nicholas Ho Victoria Lee Amanda Teo

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