Eat.

ĺ?ƒ chÄŤ

Eat. We need to eat everyday, to

fulfill our three basic meals of breakfast, lunch and dinner. Sometimes, we even have teabreaks and supper. This cookbook is for mother and child to come together in the kitchen and prepare delicious, healthy food together, while improving your Chinese at the same time!

A Typographic Cookbook by: Jane Chang 曾美琪。 Special thanks to: Cindy Wang

For today’s menu, we will be cooking three dishes that are very healthy, nutritious and simple to make. Follow the clock timings for the various meals in the day, breakfast, lunch teatime and dinner. the recipes include many interesting facts about the dish as well. Embark on this Chinese-improving experience now!

menu.

早餐

GRILLED PRAWNS WITH CHICKPEA SALAD

午餐 JAPANESE SUSHI

餐

STIR-FRIED SATAY CHICKEN NOODLES

HOW TO USE THIS BOOK There are three different recipes available in this cookbook. The individual recipe cards can be removed from their pockets for easy reference.

Also included are lots of interesting information and facts about the food.

Challange yourselves to read the Chinese portions to improve your language abilities!

salad for breakfast!

grilled prawns+ chickpea salad. 大虾＋鹰嘴豆沙拉。

WHY CHICKPEAS? These peas are an excellent source of fiber, folic acid, protein and minerals. The health benefits of chickpeas include cholesterol lowering, diabetes prevention and heart disease prevention!

8 a.m.

Breakfast is the most important meal of the day. We need the energy to push us through the day, going about with our own ativities, both physical and mental.

Eating a good breakfast sets the tone for the rest of the day. Studies have show that children who eat breakfast do better in school.

A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits.

This recipe for a salad topped with grilled prawns and chickpeas is a perfect way to start off your day. It is also incredibly easy and fun to toss the salad, and takes barely more than 15 minutes to make.

breakfast. 一日三餐， 早餐最 这个观点，几乎每 个人都知道。因为 一天的工作和学习 大多集中在上午， 需要消耗大量脑力 和体力， 当然需要 提供足 的营 和 能量，所以在生活 方式上应把早餐放 到较为重要的位置 。早餐之所以重要， 原因有三：

1

2 3

重要。

If you skip breakfast, you are depriving your brain and body of calories for you to work throughout the day. There is approximately four to five hours of work before lunch time. You are probably feeling tired and restless from hunger by this time. By mid-day, you will feel as if you have worked for eight hours already! And on top of that, you might be reprimanded for being 'lazy' at work.

If you eat breakfast, you will be able to keep up with the physical demands in your workplace.

Refueling your body before any physical activity will refill glycogen stored in your body, enabling you to do even the most strenuous activities!

Now, isn't this better?

Most individuals believe that skipping breakfast will make them lose weight. This is not a very smart move. If you skip breakfast, it will make you want to grab everything (and probably anything) that is edible as soon as hunger starts to kick in. This will lead to making unhealthy food choices will contribute to your weight gain instead of weight loss.

最 莎拉是 食 健康的 ！ 物之一

营养

These figures prove that this grilled prawns and chickpea salad is one of the healthiest meals available.

It is rich in beneficiary nutrition while low on saturated fats and calories. Indeed a fantastic way to start your day!

415 calories.

33.6g of protein.

16.5g of saturated fat.

27.9g of carbohydrates.

12.1g of dietary fibre.

675mg of sodium.

210mg of calcium.

4.8mg of iron.

料

ingredients 姜黄粉

3 teaspoons turmeric powder

辣椒粉

3 teaspoons paprika

香菜

1/2 cup fresh coriander, roughly chopped

大虾

16 raw king prawns, peeled and deveined, leaving tails intact

大蒜

3 cloves garlic, crushed

樱桃番茄

1 punnet cherry tomatoes, quartered

柠檬汁

1/3 cup lemon juice

烹调油

cooking oil spray

鹰嘴豆

400g can chickpeas, rinsed and drained

红洋葱

1 medium red onion, halved and chopped

黑胡椒

freshly ground black pepper

Here are the ingredients for making the grilled prawn and chickpea salad. There may be a lot of ingredients to get and preparations to make, but it is really easy and quick to make. All in 3 simple steps!

煮 把大虾子放置在 大碗里。喷雾烹 调油。添加香料 和两瓣大蒜。

Place prawns in a large bowl. Spray with cooking oil.

Add spices and 2 cloves of garlic.

把烧烤架锅预热 至中高热量。把 大虾子增下。虾 的每边煮着及约 1-2 分钟，或直 至变色和卷起。 转移到大碗里。

Preheat a chargrill pan to medium-high heat. Add prawns and cook for about 1-2 minutes each side, or until colour is changed and the prawn curls. Transfer to a large bowl.

在一个大碗里， 结合其余的料。 加入胡椒粉。把 萨拉分在盘上， 再把虾子放上。

Combine remaining ingredients in a large bowl.

Season with pepper. Spoon among serving plates, top with prawns and serve.

sushi

寿司。 shòu

sī

おいしい “Oishii” means delicious in Japanese!

鼭。 Rice is Japan's most important crop. It has been cultivated in Japan for over 2000 years. Its fundamental importance to the country and its culture is reflected by the facts that rice was once used as a currency, and that the Japanese word for cooked rice (gohan) also has the general meaning of "meal". The literal meaning of breakfast (asagohan), for example, is "morning rice".

Japanese rice is short grain and becomes sticky when cooked. Most rice is sold as hakumai ("white rice"), with the outer portion of the grains (nuka) polished away. Unpolished rice (gemmai) is considered less delicious by most people, but its popularity has been increasing recently because gemmai is more nutritious and healthier than hakumai.

It’s noon now, and for lunch today, make some sushi!

This traditional delicacy originates from Japan, the land of the rising sun! It consists of cooked vinegared rice with ingredients such as fish or other seafood. It is usually rolled up in seaweed called nori.

寿司

午餐。

The common ingredient across all the different kinds of sushi is sushi rice. The variety in sushi arises from the different fillings and toppings, condiments, and the way these ingredients are put together. The same ingredients may be assembled in a traditional or a contemporary way, creating a very different final result. 寿司有相当广泛的口感。 因为有各种各样的海鱼、 河鱼和湖鱼及贝壳类，你 能体验的美味将是无穷无 尽的，加上各种其他成分 的自由组合，惟一的限制 也许就是你的想象力。

寿司不仅仅是食物，它 更是精妙的艺术。鱼生 的美丽、色彩的和谐以 及充满创造力的拼盘组 合，使你光看到它们就 已胃口大开。

Q.

受欢迎

Find out why sushi is so popular!

1

2

3

好吃 健康 营 丰富 Healthy. Sushi is one of the most healthy dishes available. It is neither fried nor uses a lot of oil.

Nutritious. Sushi is one of the most nutritious food products. It contains the staple rice, and it is up to you to add in other protein (meats) and vegetables to enhance the flavour.

Delicious. The sushi is simple and natural, giving it its characteristic unique taste.

おい

しい

不 + louisiana roll 同 + b.c. roll 款 + philadelphia roll + california roll 式 + rainbow roll 的 寿 + salmon skin roll + caterpillar roll 司 + seattle roll + dynamite roll 。 contains blue crab and/or crawfish, spicy mayonnaise, creole seasoning or hot sauce, and sometimes green onion and cucumber.

contains salmon skin, roe, cucumber, sweet sauce.

consists of avocado, kani kama (imitation crab/crab stick), and cucumber, often made uramaki (with rice on the outside, nori on the inside).It can also be deep fried tempura-style, then topped with sweet eel sauce or chilli.

includes avocado, unagi, kani kama, and cucumber.

includes yellowtail (hamachi), and fillings such as bean sprouts, carrots, chilli and spicy mayonnaise. In some parts of Canada, especially western Canada, a dynamite roll consists of a tempurafried shrimp, masago (capelin roe),

almost always consists of smoked salmon, cream cheese, cucumber, and/or onion.

is typically a California roll topped with several various sashimi.

has grilled salmon skin with sweet sauce and cucumber.

consists of cucumber, avocado, and raw or smoked salmon.

+ spider roll includes fried soft shell crab and other fillings such as cucumber, avocado, daikon sprouts or lettuce, roe, and spicy mayonnaise.

čľž The completed sushi is sweet, savoury and delicious.

You can have about 10 pieces for lunch without worrying because they are so healthy. Use chopsticks and dip it into Japanese soya sauce, or if you can take it, wasabi will be a fun challenge for both of you!

Healthy, delicious and cute!

料 1 2 3 4

bamboo mat /簟 sugar /糖 rice /饭 vinegar /醋

1

4

5 6 7 8

seaweed /海草 salmon /三文鱼 egg /鸡蛋 cucumber /黄瓜

5

3

2

6

7

8

煮 1

用烧水煮饭。 Cook rice in water until it boils. Cover and simmer until grains are soft. Remove from heat and cool.

2

把菜剁碎。 Meanwhile, chop filling into strips or sticks.

3

把糖和醋掺进饭。 Mix sugar and vinegar. Combine it with cooled rice – this gives it flavour and stickiness.

4

把饭放在海草上。

On your sushi bamboo mat, spread out 1 sheet of nori (seaweed).

Cover it as thinly as you can with the rice mixture.

5

把馅料放在饭的中间。 In the centre of the nori, lay out horizontal lines of your filling.

Don’t overload your sushi with filling!

6

把簟卷起来。 Grip the mat firmly in both hands and roll up sushi as tight as you can.Wet the rice-free strip of nori and ‘glue’it to the sushi roll. Chop the roll into 3cm slices – you’re done!

炒香沙嗲面

For dinner today, lets go local!

Satay is a dish consisting of diced or sliced chicken, goat, mutton, beef, pork, fish, tofu, or other meats, skewered on bamboo sticks. These are grilled or barbecued over a wood or charcoal fire, then served with various spicy seasonings.

The main ingredient in the satay sauce is a roasted peanut-based paste such as peanut butter, which together with soy sauce gives it a nutty and salty taste.

Several different recipes for making peanut sauces exist, resulting in a variety of flavours.

A typical recipe usually contains peanut butter (smooth or crunchy), coconut milk, soy sauce, ginger, garlic, and spices (such as coriander seed, cumin, etc). Other ingredients may also contain chili peppers, sugar, milk, fried onions, sesame seed, olive oil or peanut.

沙嗲!

miĂ n

Noodles are an essential ingredient and staple in Chinese cuisine.

There is a great variety of Chinese noodles, which vary according to their region of production, ingredients, shape or width, and manner of preparation.

They are an important part of most regional cuisines within China, as well as in Taiwan, Singapore, and other Southeast Asian nations with sizable overseas Chinese populations.

Chinese noodles are handmade; they are cut, extruded, peeled, pulled and kneaded.

8 6 4 s e i r o l ca in 43g e t o r p g 3 t fa 45g o b r a c etary di re 7g fib g m 0 4 4 m u i d o g s m 0 7 m u i c l ca on 2.5mg ir 健康又美味 可口，怎能 抗拒 ？

料

鸡排

600g skinless chicken breast fillets, cut in strips

面条

375g thin hokkien noodles

水 2 tablespoons of water

花生油 2 teaspoons peanut oil

cups mixed 蔬菜 4vegetables

花生酱

辣椒酱

3 tablespoons peanut butter

1/3 cup sweet chilli sauce

炒鸡，炒菜

Heat half the oil in a wok over a high heat. Add chicken and stir-fry for 5-6 minutes. Transfer to a plate. Add remaining oil to wok, and stir-fry vegetables for 5-6 minutes.

煮面

Cook noodles following packet directions. Set aside. Return chicken to wok.

Add noodles. Toss to combine and stir-fry for 3 minutes or until vegetables are almost tender.

煮

沙嗲酱

In a bowl, mix peanut butter, chilli sauce and water. Add to wok. Stir to combine.

Cook for 2-3 minutes.

Divide among 4 bowls to serve.

ĺŽŒ Remember, eat healthily to live healthily!