MIAM HANOI MAGAZINE
Healthful Fix A COLLECTION OF RECIPES FOR BUSY MILLENIALS
COOK YOUR OWN SIMPLE AND HEALTHY MEALS!
salad ... is probably the least time-consuming dish to prepare as there is nearly no cooking involved in making the food, but whatever it returns to you is an incredibly refreshing feeling, and surely a better health in the long term. Salad doesn't mean "disgusting", "gross", or "unappetizing". There are so many potential ingredients to be mixed in the salad. Start your own experiment, mix it up, research, and enjoy your own creation, you might want to have the salad in every meal later.
chicken avocado salad For 2 persons Preparation: 80 g chicken breast 1 cup extra virgin olive oil 10 baby tomatoes (cut in halves) 2 cups raw spinach 1 avocado (cut in cubes) 2 tsp lime juice Vietnamese golden ant salt & pepper (or kosher salt), herbs & spices
Cooking: - Season the chicken breast with salt, pepper, herbs and spices thoroughly. Set in the fridge for at least 30 minutes. Preheat the oven to 200°C. Bake the chicken with 1/2 cup of olive oil in 20 minutes. And let it rest till cooled down before slicing the breast - Pour in the lime juice, spinach, seasoning in a bowl of tomatoes and Mix well. Assemble the chicken slices. Pour the rest of the olive oil. Mix well and enjoy.
vegetarian quinoa salad For 2 persons Preparation: 1 cup quinoa (uncooked) 1 can chickpea (cooked) 1 English cucumber (cut in cubes) 2 eggs (boiled, cut in cubes) 2 tomatoes (cut in cubes) 1/2 cup chopped green onions Salt & pepper, herbs 1/2 cup extra virgin olive oil
Cooking: - Rinse the quinoa w/water. Cook 1 cup of rinsed quinoa w/ 1 3/4 cups of water in 20 mins. Add in some rosemary to enhance the flavor and season with some salt at the end. Let the quinoa rest until cool. - Mix all in a large bowl. Season with green onions, herbs, salt & pepper, and olive oil.
vegetarian sesame salad For 2 persons Preparation: 3 cups fresh veggies 2 tomatoes 1 egg 1/2 cup sesame seeds 1/2 cup sesame dressing Cooking: - Hard-boil the egg - Toast the sesame seeds till they turn brown - Cut the tomatoes in cubes. - Mix everything in a large bowl with the dressing
Preparation: 300 gr firm tofu vegetable oil green onions fish sauce, sugar, and water
Cooking: - Deep-fry all the tofu in vegetable oil -Mix fish sauce, sugar, and water in the ratio of 1:1:1. Add in the chopped green onions -Dip the fried tofu in the sauce. Have fun and enjoy!
FRIED TOFU SOAKED IN FISH SAUCE For 2 persons
Japanese potato salad For 2 persons Preparation: 2 large potatoes 1 english cucumber 1 carrots 1/2 cup smoked ham 1/2 cup corn (optional) 3 tbsp mayonnaise Salt & pepper
Cooking: - Cut the potatoes in cubes and boil till soft. Add in some kosher salt. - Cut the carrots in cubes and boil till soft. - Let the boiled potatoes and carrots rest till cool down. Transfer them into a large bowl - Slice the cucumber, ham. Mix the slices with the potatoes and carrots in the large bowl - Add in the mayo. Season with some pepper and enjoy!
Vietnamese tuna salad For 2 persons Preparation: 1 can tuna 3 cups Vietnamese herb varieties 1/2 cup extra virgin olive oil 1 large tomato Cooking: - Stir-fry the tuna in 3tbsp olive oil till they're golden brown. Rest till the tuna cooled down - In a large bowl, mix all the herbs, tomato cubes, and fried tuna. Drizzle the rest of the olive oil. You can season with more pepper for your taste, and enjoy :)
avocado tomato salad For 2 persons Preparation: 1 avocado 2 tomatoes 1 cup kidney beans (uncooked) a variety of herbs: oregano, basil, sage 1 cup sweet corn (optional) 1 tsp lime juice salt & pepper Cooking: - Soak the beans in water overnight or at least 3 hours. Rinse the water and cook in a rice cooker (~90 mins) or in a pressure cooker (~20-30 mins). Let it rest till cool down - Chop the tomatoes and avocado in cubes. Add in the lime juice over the avocado to avoid browning - In a large bowl, mix in the tomato and avocado cubes, kidney beans, herbs, and corn (optional). Season with salt and pepper. Enjoy!
vegan quinoa salad For 2 persons Preparation: 1 cup quinoa (uncooked) 1 English cucumber (cut in cubes) 1 avocado 1 tomato (cut in cubes) 1 cup chickpeas (uncooked) 1/2 cup chopped green onions, herbs Salt & pepper 1/2 tsp lime juice 1/3 cup extra virgin olive oil
Cooking: - Soak the chickpeas in water for at least 3 hrs. Rinse and cook till tender. Rest till cool down. - Rinse the quinoa. Cook w/ 1 3/4 cup water in ~20 mins. Rest till cool down. - Mix chickpeas, quinoa, tomatoes, cucumbers in a large bowl and season with salt and pepper. Add in the green onions and herbs. - For the salad dressing, smash the avocado and add in the lime juice. Mix well with the olive oil and w/ some salt and pepper.
pasta ...is so rich in carbs and leaves wonderful satisfaction for those who eat the food. To make a pasta is so simple and does not consume much time, either. You can absolutely be creative at cooking it. Be the simple Bolognese spaghetti or combine the leftover you're having, the pasta always turns out fulfilling.
tuna spaghetti For 2 people Preparation: 1 can of tuna 80-100g spaghetti (uncooked) 1 shallot (chopped finely) 3 cups frozen veggie mix 1/4 packet of spaghetti 1/2 cup sesame oil 2 tbsp extra virgin olive oil Salt & pepper Cooking: - Boil the spaghetti as guided from its packet. - Defrost the frozen veggie in microwave - In a pan, pour in the olive oil. Fry the shallot. Add in the tuna. Add in the veggie and sesame oil then stir-fry. Input a bit of salt and pepper for your flavor. - On a serving plate, place the pasta and add in the tuna and veggie stir-fry on top. Enjoy :-)
honey mustard penne For 2 people Preparation: 1 gourmet German sausage (sliced vertically) 5 cups of penne pasta (uncooked) 2 cups frozen green peas 1/2 cup yellow mustard 1/2 cup honey 1/2 cup yellow sugar 1/2 cup whole milk 1/2 cup of extra virgin olive oil Salt n' pepper Cooking: - Boil the penne as guided from its packet. - Defrost the frozen peas in microwave - In a pan, pour in the olive oil. Fry the tomato and smash. Add in the sausage slices. - Add the cooked penne into the pan. Mix yellow mustard, honey, yellow sugar outside. Pour the mixture into the hot pan and mix for about 3 minutes. Pour in the milk and season with salt n' pepper.
noodles ...often symbolizes longevity in Asian culture because of its long strips. Not only noodles can be traditionally enjoyed in a hot broth but it can also be made as a salad. Noodles' texture is flexible to be combined with many different dishes to enhance the fullness flavor
quickie ramen For 1 person Preparation: 1 pack instant gourmet ramen 1/2 cup dried seaweed 1 organic egg 1/2 cup minced pork 1 shallot (chopped finely) 1 tbsp fish sauce 1 tsp chicken seasoning cube Cooking: - Mince the shallot and mix with the minced pork. Add in the fish sauce and some pepper. Mix well. Leave it in the fridge for 15 mins. - Remove the meat off the fridge. - In a pan, pour in the vegetable oil and heat it up. Add in the meat and start to stir-fry. - In another pot, boil some water. Add in the seaweed and ramen. Cook till everything is well done. Transfer the meat into the hot pot and add in the chicken cube. Turn off the cooker, add in the egg immediately - Wait for about 2-3 mins, serve on a bowl and enjoy!
instant curry ramen For 1 person Preparation: 1 pack instant gourmet ramen 1 tsp curry powder 1 tbsp tomato paste 1/2 cup coconut cream 1 tsp chilly oil Salt n' pepper Cooking: - In a pot, boil 1 cup water. Add in the ramen and cook as instructed. Input curry powder, tomato paste, coconut cream, chilly oil, and salt n' pepper accordingly. - This takes max 10 mins for a phenomenal flavor!
coconut basil bean curry noodles For 2 people Preparation: 1/2 packet rice-berry spaghetti (uncooked) 1 cup coconut cream 1 can kidney beans (cooked) 1-2 cups basils Salt n' pepper Cooking: - Cook the noodles in 1 cup of water first. When the water is running out. Pour over the coconut cream. - Add in the beans and seasoning. - On a plate, serve the noodles and garnish with basils
meat If consuming meat in a small amount once in a while, you can still enjoy the best of both worlds: health and pleasure.
Just don't fall too deeply for this juicy and fat treat, you will be fine, especially when paying more attention to the green vegetables and nuts.
CHICKEN
creamy chicken over white rice For 2 people Preparation: 1 chicken breast, chopped in cubes 1 cup milk 1 cup cheddar cheese shreds 2 cups frozen veggie 1 cup white rice (uncooked) Cooking: 3 tsp olive oil - Cook the rice first Salt n' pepper - Meanwhile, slice the chicken breast in cubes, season with salt n' pepper and rest in 20 mins in the fridge. - in a pan, pour in the olive oil and start stir-fry the chicken breast - Microwave the frozen veggie and add in the pan when the chicken is fully cooked. Pour the milk and cheese. Mix well. - In a bowl, serve the white rice and pour over the chicken on top.
CHICKEN
teriyaki chicken For 2 people Preparation: 2 cups chicken meat 1/2 cup soy sauce 1/4 cup honey 3 tbsp vegetable oil 1/4 cup sesame oil 1 ginger (grated) 1/2 cup sesame seeds 1/2 cup scallions
fried chicken (air-fry) For 2 people Preparation: 6 chicken drumsticks 1 large egg 1/3 cup all-purpose flour 1/3 cup breadcrumbs Salt n' pepper 1 tbsp garlic powder 1 tbsp oregano
Cooking: - Season the chicken with salt n' pepper, garlic powder, and oregano. Rest in the fridge for about 20 mins. - Beat the egg in a separate bowl, put the flour and breadcrumbs in 2 different bowls. Dip the chicken with flour, egg, then breadcrumbs respectively. - Use the Phillips Air-fryer to fry the chicken without extra oil. - 1st: Turn the fryer to 200C in 15 mins. 2nd: Turn the fryer to 160C in 5 min. 3rd: Leave in the fryer in ~10 mins before serving.
Cooking: - Mix the soy sauce, honey, ginger, sesame seeds well. Soak all the chicken into the mixture in a ziplock bag and put in the fridge overnight. - In a pan, heat up the vegetable oil first. Pour in the well seasoned chicken. Stir-fry in low heat. - When the chicken is all cooked, pour in the sesame oil. Garnish with some chopped scallions and serve over white rice.
CHICKEN
stewed mushroom chicken soup
Vietnamese chicken curry
For 2 people Preparation: 300 g chicken fillet 100 g shiitake mushrooms (after soaking w/water) 2 dried Chinese red apples 5 dried goji berry Ginseng shreds 1/4 cup couscous 1 chicken soup cube
For 2 people Preparation: 2 cups chicken meat 1 large potato (cut in cubes) 2 carrots (cut in cubes) 1/2 cup chives 1 celery (chopped in cubes) 1 packet curry powder Salt n' pepper Vegetable oil
Cooking: - Soak the mushrooms in water to let them be soft - Season the chicken with chicken cube and let it rest in the fridge for 20 mins - Cook the couscous in 4 cups water in about 10 mins. Add in the chicken and the rest of the ingredients. Stew in medium heat for 30-40 mins.
Cooking: - Season the chicken with some salt n' pepper and curry powder and let it set in the fridge overnight - Boil the potatoes and carrots in a pot - In another pot, stir-fry the well-seasoned chicken quickly. - Pour in some boiled water, and add the rest of the ingredients into the pot. Simmer till everything is well cooked.
PORK
caramel pork chop For 2 people Preparation: 300 g pork chop 5 tsp yellow sugar 2 tsp ketchup 2 tsp rice vinegar 1 tsp fish sauce 2 tsp soy sauce
Cooking: - Marinade the pork with all the ingredients and let it set in the fridge for at least 30 mins - Fry the meat from high heat, then simmer in lower heat. Pour over the dressing while simmering.
honey mustard salmon For 2 people Preparation: 500 g salmon 1 garlic 1/4 cup honey 1/4 cup Dijon mustard 1/2 cup yellow sugar Salt n' pepper Olive oil
Cooking: - In a pan, heat the olive oil. Sear the salmon fillet till golden. Season with salt n' pepper. - Mix the honey, yellow mustard, yellow sugar, and garlic. Pour the mixture over the seared salmon. - Bake the fish in 5 mins, 180 C
FISH
curry ....is a great dish that can be meat-free yet still tastes so earthy, comforting, and delicious. Knowledge of spices used in curry is the key to master the dish because the complexity of the spices makes the dish much better without requiring tons of cooking techniques.
coconut bean curry For 2 people Preparation: 2 cups cooked kidney beans 1 cup lotus roots (sliced) 2 cups mixed mushrooms (sliced) 1 red bell pepper (sliced) 1 yellow bell pepper (sliced) 1 cup coconut milk 1 tbsp curry powder 1/2 onion (sliced) Salt n' pepper Vegetable oil
Cooking: - Stir-fry the onion with vegetable oil. When the onion turned soft, add in the curry powder, lotus roots, bell peppers, mushrooms, and kidney beans respectively - Simmer the heat for about 7 mins. - Pour in the coconut milk and add in salt n' pepper. Simmer in the next 5 mins then it's ready to be served.
sweet vegan curry soup For 2 people Preparation: 1 kohlrabi (chopped in cubes) 1/2 onion (sliced thinly) 1 cup green peas 1 large tomato (cut in pieces) 1 cup kidney beans (cooked) 1 cup pinto beans (cooked) 1 cup coconut cream 1 packet curry powder 4 tbsp coconut oil Salt n' pepper Cooking: - In a pot, heat the coconut oil. Fry the tomato till soft. Add in the onion. Add in the kohlrabi when the onion turned translucent. Simmer the pot in 5 mins - Continue adding green peas, pinto beans, kidney beans, curry powder, and salt n' pepper. Simmer for the next 5 mins. - Pour in the coconut cream. Simmer for the next 2 mins and turn off the heat.
rice Playing a vital role in Asian culture, rice is versatile to enjoy along with other savory dishes. Rice offers a wide range, from sticky rice, white rice, to brown rice. But one thing that all rices have in common is how enough they make you feel after the meal.
asian taco rice For 2 people Preparation: 1 cup kidney beans (cooked) 1 yellow bell pepper (chopped in cubes) 1 red bell pepper (chopped in cubes) 2 cups brown rice (uncooked) 1 tsp cumin 1 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1/2 dried oregano 1 tsp salt 1/4 tsp black pepper 2 tbsp olive oil 1 cucumber (sliced thinly) Cooking: - Cook the brown rice first. - Mix all the spices well. - In a pan, pour in the olive oil and stir fry the bell peppers. Continue adding the kidney bean and cooked brown rice. Mix well. - Serve on a bowl and garnish with cucumber on top
salmon sashimi over rice For 2 people Preparation: 300 g salmon (no skin, thinly sliced) 1 cup white rice (uncooked) 1/4 cup sesame seeds 1 tbsp sushi vinegar 1 tbsp pickled red ginger 2 tbsp sesame oil 1 tsp wasabi Cooking: - Cook the rice first. When the rice is done, let it rest in room temperature. - Roast the sesame seeds - Add in the sushi vinegar and sesame seeds. - Arrange the salmon on top. Drizzle the sesame oil. Garnish with ginger and wasabi.
Have fun !