Healthful Plant-based Recipes

Why Plant-based?

A plant-based diet consists of grains, fruits, vegetables, legumes, nuts, seeds, herbs and spices, and minimises animal products including meat, fish, poultry, eggs and dairy products.

Specifically, whole food plant-based diets (which avoids all animal products and further limit processed foods including mock meat), have gained widespread recognition for their remarkable impact on overall health and the environment.

Improved weight management

Reduced risk of type 2 diabetes

Lower LDL (bad) cholesterol and blood pressure

Reduced risk of heart disease and heart disease mortality

Reduced risk of chronic kidney disease

Increased protection against cancers

Reduced risk of cognitive impairment among older adults

Reduced risk of sarcopenia and frailty with adequate protein intake

Reduced greenhouse gas emissions and water use

Improved environmental sustainability

Plant-Based Protein

Protein is essential for tissue growth, repair and maintenance. It also fights infection by boosting the immune system.

Make sure to eat sufficient protein-rich foods at each meal. Particularly for older adults, adequate intake is important to reduce risk of frailty and sarcopenia (age-related muscle wasting).

As a general guide, take 2-3 servings per day for adults and 3-4 servings per day for older adults (1 serving = 20-25g protein).

2 Small Blocks Firm Tofu (150g)

20-25g protein

3/4 cup Cooked Beans/Lentils (120g) 20-25g protein

1 Block Silken Tofu (300g) 15g protein

4 Pieces Tempeh (120g) 20-25g protein

Small Bowl of Edamame (200g cooked)

20-25g protein

1 Handful Cashews/Almonds (30g) 5g protein

1 Tablespoon Peanut Butter (15g) 5g protein

1 cup Reduced Sugar Soymilk (250ml) 10g protein

2 Tablespoons Chia Seeds (30g) 6g protein

2 Tablespoons Black Sesame Seeds (30g) 5g protein

How can I move Plant Forward?

1. Start Gradually: Begin by incorporating one or two plant-based meals into your weekly routine and gradually increase the frequency over time. This allows your taste buds and digestive system to adjust.

2. Focus on Whole Foods: Emphasize whole, minimally processed plant foods such as fruits, vegetables, whole grains, beans, nuts, and seeds. These foods are packed with nutrients and dietary fibre, promoting optimal health.

3. Explore Plant-Based Protein Sources: Experiment and try new recipes and cooking methods to make them flavourful and enjoyable. Have a go at the recipes in this cookbook! With each recipe having just 8 ingredients or less, anyone can create wholesome and satisfying meals.

4. Get Support: Whether it's sharing new recipes or places to eat at, embarking on a plant-based diet is more fun and sustainable with your friends and family.

5. Seek Guidance: Consider consulting a nutritionist/dietitian if you encounter challenges when embarking on your plant forward journey. They can provide personalized advice.

Remember, transitioning towards a plant-based diet is a journey, and it's important to be flexible and find a balance that works for you and your individual needs and preferences.

Japanese Yam Pumpkin Tofu

INGREDIENTS

35g Japanese yam, sliced

1 large block firm tofu

4 tbsp pumpkin paste

1 tsp cashew nut paste

3 tsp vegetable broth

1/8 tsp salt

¼ tsp dill weed

INSTRUCTIONS

Wash the firm tofu and steam for 10 mins. In a medium heated pot, add in vegetable broth and sliced Japanese yam and cook until soft. Use a masher to mash the Japanese yam into small pieces.

Stir in the pumpkin paste and cashew paste. Mix well.

When cooked, add in the salt and dill weed. Stir for 1 min.

Pour away excess water from the tofu, scoop cooked sauce on top of of the firm tofu. Garnish with coriander. Serve hot.

HEALTHIER MODIFICATIONS

No usage of oil

Uses salt sparingly

No processed food

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INGREDIENTS

250g sweet potato noodles

1/2 capsicum, sliced

5 mushrooms, sliced

1/2 cup spinach

1/2 cup carrot, sliced

1/2 block tofu

1 tsp sesame oil

2 tsp light soy sauce

INSTRUCTIONS

Cut the tofu and pan fry them. Set aside once done.

Boil water for the noodles. While the water boils, stir fry the vegetables with sesame oil. Start with carrot, capsicum, mushrooms and spinach. Add in the tofu followed by light soy sauce. Once water starts boiling, add in noodles and cook for 8 mins. Texture should be springy and jelly-like.

Once noodles are done, drain water and add in vegetables. Mix well and serve.

HEALTHIER MODIFICATIONS

Uses

CONTRIBUTED BY: SARANYA SRINIVASAN

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salt sparingly Highlights natural flavours from vegetables

Meatless Balance Aglio Olio

INGREDIENTS

160g spaghetti

1 small red capsicum, sliced

3/4 cup pea sprouts

1 pc tau kwa, cubed

3 stalks coriander, chopped

2 tsp dill

1 tbsp crushed chilli flakes

2 tsp canola oil

OPTIONAL

2 king oyster mushroom

3 tsp basil-infused olive oil

INSTRUCTIONS

Cook spaghetti per package instructions. Drain and set aside.

Chop pea sprouts and coriander separately into smaller pieces.

In a heated pan, add the canola oil. Add in capsicum and mushroom and stir fry till soft.

Add the tau kwa and pea sprouts. Stir fry till soft. Pour drained spaghetti into pan and stir fry till fragrant. Add dill, crushed chili flakes and coriander. Mix well. Turn off fire. Add basil-infused olive oil and mix well before serving.

HEALTHIER MODIFICATIONS

Substituted chicken or seafood with beancurd

Uses herbs and natural ingredients to replace salt

Uses less and healthier oils

CONTRIBUTED BY: SEOW VI VIEN

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Mushroom Herbal Soup Noodles

INGREDIENTS

2 monkey head mushroom, dried

2 carrots

1 sweet corn

1 cup soy beans

1 codonopsis radix (dangshen)

8 fragrant solomonseal rhizome (yu zhu)

1.2l water

4 servings spinach noodles

INSTRUCTIONS

Put all ingredients except the spinach noodles in a pressure cooker and cook for 35 minutes. Cook the spinach noodles in boiling water per packaging instructions. Drain the water and place noodles into a bowl. Add the soup and ingredients to the bowl.

HEALTHIER MODIFICATIONS

No salt, oil and sugar used Natural flavour from herbs

CONTRIBUTED BY: GRACE YEE

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30 MIN

Tofu Pancake

INGREDIENTS

1 block firm tofu

1/2 carrot, diced

3 pcs mushroom, diced

2-3 tbsp all purpose flour

1 1/2 tbsp soy sauce

1/8 tsp pepper

1 tbsp oil

OPTIONAL Tomato/ chili sauce

INSTRUCTIONS

Drain the block of tofu and pat dry with kitchen towel. Crumble tofu with fork.

Mix the carrot and mushroom with the tofu. Add in soy sauce, pepper and flour. Mix well and knead into pancake shape.

Add oil into the pan, then pan fry the tofu pancake until both sides turn golden brown

Serve with tomato/chili sauce (optional)

HEALTHIER MODIFICATIONS

Uses tofu as protein source instead of meat Incorporated vegetables

CONTRIBUTED BY: PHOON SUK MEI

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45 MIN

Vegetarian Chicken Rice

INGREDIENTS

1 packet medium oyster mushroom

1 cup brown rice

2 stalks lemongrass

1 stalk pandan leaf

5 slices ginger

2 tbsp olive oil

1 cup vegetable stock

OPTIONAL

Mushroom oyster sauce

Soy sauce

Sesame oil

INSTRUCTIONS

Place lemongrass and ginger into a reusable spice bag. Add 2 cups of water in a pot with spice bag. Bring to a boil, and add pandan leaves in. Boil for 20 mins. Heat 1 tbsp of oil in a pan and fry the rice. Transfer to a rice cooker and add 1 cup of stock.

Remove mushroom caps and cut length-wise into halves. Flatten the mushrooms.

Place mushrooms onto steam tray in the rice cooker until rice is cooked. Remove mushrooms and tear into slices. Heat 1 tbsp of oil in a pan and fry ginger until golden brown. Add in mushroom oyster sauce, soy sauce, sesame oil and stir.

Drizzle sauce onto mushrooms and serve.

HEALTHIER MODIFICATIONS

Uses lemongrass, pandan leaves and ginger to enhance the fragrance, and to reduce sodium usage

Replaced butter with olive oil

Uses mushroom instead of chicken

Replaced brown rice with white rice

CONTRIBUTED BY: HELEN GOH

Note: Suggest to pair this with a protein source!

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Sesame Tofu Dumpling

INGREDIENTS INSTRUCTIONS

1 large block firm tofu, minced

1 tbsp sesame oil

2 cloves garlic, cubed

30g light soy sauce

1 tsp rice vinegar

1 tbsp black sesame seeds

2 spring onions, chopped

14 dumpling wrappers

Heat 1/2 tbsp oil in a medium-heated pan. Add garlic and tofu, fry until golden brown. Add soy sauce and rice vinegar, stir for 2 mins. Mix in sesame seeds and spring onions. Remove from heat and let cool before filling. Place 1 tbsp of filling in the centre of a wrap. Wet the edges of the wrap with water. Fold the edges together, point to point. Press to seal.

Heat 1/2 tbsp oil in a medium-heated pan. Place dumplings in the pan and flip when it turns golden brown.

HEALTHIER MODIFICATIONS

Uses reduced sodium soy sauce

Uses tofu instead of meat

CONTRIBUTED BY: CELESTINA KEE

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Vegetable Curry

INGREDIENTS INSTRUCTIONS

500g cabbage, cubed

180g carrot, cubed

200g lady finger, sliced

1 onion, sliced

2 pieces tau kwa, cubed

2 pieces tempeh, sliced

5 tbsp curry powder

500ml unsweetened soymilk

In a heated non-stick pot, add in onion and stirfry until golden brown. Add in carrot and simmer for 4 mins.

Add in tempeh and cabbage, and stir. (You may add in water to soften the vegetables. )

Add in lady finger and taukwa. (You may panfry the tempeh and taukwa beforehand to make it tastier).

Add curry powder into the pot. Mix well. Pour in the soymilk and simmer for 20 mins. Serve with rice.

HEALTHIER MODIFICATIONS

Replacement of coconut milk with soymilk

Uses curry powder instead of ready-to-use curry paste

Substituted fish/ chicken protein content with taukwa and tempeh

CONTRIBUTED BY: TAN CHEW SIA

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INGREDIENTS

1 box chinese tofu (300g)

1 pc carrot (100g), shredded

4 cloves garlic, chopped

1 tbsp sesame oil

2 tsp low sodium light soya

sauce

1/2 spring onion, chopped

Carrot Tofu

INSTRUCTIONS

1. Heat up tofu using microwave (1-2 minutes).

2. On a low-heated pan, heat 1 tbsp sesame oil.

3. Add in the garlic. Stir fry well.

4. Add the carrot. Stir well.

5. When garlic turns golden brown, turn off the heat.

6. Pour the carrot together with the garlic onto the tofu.

7. Add light soy sauce. Garnish with spring onions.

HEALTHIER MODIFICATIONS

Uses light soy sauce with lower sodium content

Chinese tofu as a source of plant protein, with low saturated fat and low fat content

Carrot are a source of dietary fibre and Vitamin A

Sesame oil is rich in mono unsaturated fat and is used to replace cooking oil with high saturated fat

Garlic is used as a natural seasoning

CONTRIBUTED BY: FOR WEI CHEK

INGREDIENTS

2 large green cucumbers

3 tsp sesame oil

2 tsp mixed pepper flakes

1 tbsp black vinegar

1/2 tsp lower sodium salt

INSTRUCTIONS

Wash cucumber and pat dry. Cut cucumber into pieces of preferred size. Mix sesame oil, pepper flakes, black vinegar and salt together with cut cucumber in a large bowl. Toss and mix all ingredients together. Refrigerate overnight.

HEALTHIER MODIFICATIONS

Seasoning with natural spices, sesame oil and black vinegar

Uses salt sparingly

Cucumber Salad with Sesame Oil & Mixed Peppercorns

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CONTRIBUTED BY: HAZEL YEONG

30 MIN

Fresh Spring Rolls with Air-Fried Tofu

INGREDIENTS INSTRUCTIONS

50g carrots, julienned

50g cucumber, julienned

50g red cabbage, thinly sliced

50g coral lettuce

35 fresh blue pea flower petals

110g rice vermicelli noodles

225g firm tofu

8-10 spring roll rice paper sheets

Boil vermicelli until cooked. Drain and rinse under cool water. Set aside to cool. Slice tofu into 8mm batons. Air fry until golden brown at 180 deg C (15-20 mins).

Lightly dip 1 rice paper sheet in room temperature water and lay on a damp cutting board.

On the rice paper lower third, layer 4 blue pea flower petals, lettuce leaves, handful of cabbage, rice noodles, two batons of tofu, and some cucumber and carrots. Gently fold the rice paper up over the filling and roll upwards until filling is almost fully enclosed. Fold the left and right sides inwards, then finally roll it upwards to fully seal in the filling.

Repeat Steps 4 to 6 with the rest of the ingredients.

HEALTHIER MODIFICATIONS

Air frying the tofu without oil instead of deep frying

No addition of salt when cooking the rice vermicelli

Uses reduced sodium soy sauce

INGREDIENTS

7 leaves baby lettuce

10 cherry tomato, halfed

1/2 avocado, cubed

few carrot strips

1 tau kwa

1/4 lemon, juiced

A pinch of salt

A pinch of white pepper

OPTIONAL

Olive oil

Vegetarian caesar dressing

Hearty Wrap

INSTRUCTIONS

In a bowl, add the avocados and squeeze the lemon juice.

Add in a spray of olive oil and a dash of salt and white pepper

Air fry tau kwa for 10 mins. Set aside to cool. Cut tau kwa into 5 strips.

In a bowl, lay a piece of cling wrap over. Spread 4 leaves of lettuce over the cling wrap. Place firm tofu, avocado, carrots, and cherry tomatoes in the middle of the lettuce

Drizzle some dressing over the ingredients. Place 2 more leaves of lettuce on the top to cover. Wrap the lettuce with the cling wrap tightly. Cut in half and serve.

HEALTHIER MODIFICATIONS

Air frying the tofu without oil instead of deep frying

Uses minimal salt

Uses the natural flavour of lemon juice

CONTRIBUTED BY: CHIONH HUI LING

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Pea Sprout Salad

INGREDIENTS

1 handful pea sprouts

1 handful salad leaves

1/2 cucumber, diced

1/2 onion, chopped

1 handful cherry tomatoes, halved

1/2 carrot, shredded

1/4 cup mixed dried cranberry and nuts

Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, a pinch of salt

OPTIONAL

1 green chilli padi, chopped

INSTRUCTIONS

Combine all ingredients (except olive oil, lemon juice and salt) together in a bowl. Mix dressing ingredients together. Drizzle dressing over the salad and toss to serve.

HEALTHIER MODIFICATIONS

Uses minimal salt

Uses the natural flavour of lemon juice in the dressing

CONTRIBUTED BY: HAMIDAH BINTI HAMDAN

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Pumpkin Mushroom Tofu

INGREDIENTS

500g firm tofu

250g pumpkin, cubed

1 can button mushroom, halfed

2 tsp mushroom seasoning

1 tbsp hua tiao wine

2 cloves garlic

2 tbsp canola oil

INSTRUCTIONS

Cut tofu into 1cm thick and pat dry.

On a heated frying pan, add 1 tbsp oil. Place tofu in and fry both sides till golden brown. Remove and set aside. On another pot, add in 2 rice bowls of water and boil pumpkin cubes till soft.

Mash the pumpkin and add in 1 tsp mushroom seasoning. Bring to a boil. Pour mashed pumpkin on top of tofu. On a heated frying pan, add 1 tbsp oil, garlic and mushrooms. Stir fry well.

Add the hua tiao wine and one tsp mushroom seasoning. Mix well.

Pour sauteed mushrooms on top of the tofu. Serve hot.

HEALTHIER MODIFICATIONS

Uses minimal sodium

Uses firm tofu as a plant-based protein source

CONTRIBUTED BY: KEN TAN

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INGREDIENTS INSTRUCTIONS

2 tbsp olive oil

16 pcs rice wrapper

2 small block firm tofu, mashed

6 pcs of black fungus, shredded

1/3 carrot, shredded

1 clove garlic, grated

1/2 tsp salt

1/3 tsp white pepper

Place a heavy plate on the firm tofu on a few paper towels and leave it for at least 15 mins Mash the firm tofu. For the filling, combine tofu with garlic, black fungus, carrot, and seasoning.

Dip a rice paper in cold water for 5 sec and place on a plate. Place filling on rice paper and wrap into a rectangular parcel.

Wrap the parcel with another piece of rice paper

Heat olive oil in a pan and fry wraps until golden brown

HEALTHIER MODIFICATIONS

Uses firm tofu instead of meat

Tofu Wrap

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CONTRIBUTED BY: LIN SIPEI

Banana Soy Smoothie Bowl

INGREDIENTS

1 medium banana

200ml reduced sugar soy milk

100g extra soft silken tofu

3 tbsp oats

30g mixed nuts and seeds

Few ice cubes (optional)

INSTRUCTIONS

Cut banana into smaller pieces and crush the mixed nuts into smaller pieces. Save some for later use.

Add all the ingredients into a blender and blend until smooth.

Top the smoothie with banana slices and mixed nuts and seeds. Serve immediately.

HEALTHIER MODIFICATIONS

Uses reduced sugar soy milk for lower sugar content

Uses oats to increase fibre content

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CONTRIBUTED BY: PANG KANG RU

Black Glutinous Rice with Pandan Balls

INGREDIENTS

100g black glutinous rice

100g sugar

3 pcs pandan leaves

100g glutinous rice flour

50ml pandan leaf juice

INSTRUCTIONS

Bring 1.2L of water to a boil in a medium pot. Once boiling, add black glutinous rice, sugar, and pandan leaves. Cook for an hour. In a medium bowl, mix glutinous rice flour, pandan juice, and 50ml water. Knead until it becomes a soft dough.

Shape dough into small balls. Bring another pot of water to a boil. Add in the small rice balls and boil until they float to the surface. Remove the rice balls with a strainer. Add in the rice balls to the soup once ready. Serve hot.

HEALTHIER MODIFICATIONS

Uses wholegrains

CONTRIBUTED BY: HAZEL YEONG

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60 MIN

Red Bean Soup

INGREDIENTS INSTRUCTIONS

240g red/adzuki beans

120g mung beans

1 orange strip/ tangerine peel

3 luo han guo (monkfruit)

3 pandan knots

100g peeled gingko nuts

1 pack mini rice balls

2L water

Soak adzuki and mung beans overnight. Scrape off white pith from orange peel. Soak for 15 mins.

Wash and crack open 3 lu0 han guo and tear into smaller chunks. Boil with 2L of water for 20 mins and sieve out residue.

Combine adzuki, mung beans, luo han guo tea, pandan leaves, orange peel, gingko nuts and pressure cook for 12 mins till tender. Remove pandan leaves.

Blend half of the adzuki and mung beans and combine with the rest of the pot ingredients. On high heat, boil rice balls in water till it floats and garnish. Serve hot.

HEALTHIER MODIFICATIONS

Luo han guo is used to provide natural sweetness

Beans provide a high fibre source of plant-based protein

CONTRIBUTED BY: YONAH LIEW

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ACKNOWLEDGEMENTS

Our gratitude to:

Participants of our Plant-based Recipe Creation Contest

Temasek Polytechnic Diploma in Food, Nutrition and Culinary Science students Celestina Kee Hwi Yi and Megan Chua Xin Ying

Yishun Health dietitians

Tzu Chi International Medical Association