Healthy TastyEasy es p i c e R Eight with dients IngreLess or
Proudly contributed by the Dietitians and Chefs of Khoo Teck Puat Hospital
Contents APPETIZERS
Preface “8” means prosperity in Asian culture. We, in healthcare are deeply aware that health is wealth. To be healthy, one needs to eat wisely. Yet in a fast paced Singapore, many people find it difficult to eat healthily. In this cookbook, our team of dietitians and chefs has put their efforts together - to show you how easy it can be to whip up a healthy, tasty and easy dish with eight ingredients or less. We hope you like their attempt. Try it, enjoy it, start your road to prosperity.
Yen Tan Chief Operating Officer Khoo Teck Puat Hospital
Lettuce Wraps Watermelon & Cucumber Salad Cold Cucumber & Glass Noodle Salad Cabbage Rolls Lotus Root Salad
SOUPS
5 7 9 11 13
MAINS
Spiced Beef Noodles Chicken & Vegetable Buckwheat Noodles Herbal Chicken Brown Rice Congee Vegetable Rice Pilaf Chapatti Quesadilla
69 71 73 75 77
DESSERTS
17 19 21 23 25 27
SIDE DISHES
Baked Garlic Lemon Fish Soy Glazed Salmon Kebab Steamed Garlic Prawns Thai Basil Chicken Spicy Szechuan Chicken Honey Baked Chicken Black Pepper Beef Beef Stir Fry with Broccoli Spicy String Beans and Beef Spicy Chili Eggs Spicy Mapo Tofu Spinach Paneer Chickpea & Tomato Curry Mixed Vegetable Stir Fry Sambal Lady’s Finger Kailan with Garlic & Ginger Sambal Belacan Kangkung Braised Pumpkin with Dried Shrimp
Tom Yum Soup Wonton Soup Old Cucumber Chicken Soup Minestrone Cream of Mushroom Soup
Papaya & White Fungus Dessert Warm Pumpkin & Sweet Corn Dessert Low Fat Cheese Cake Baked Pumpkin Kueh Coffee Milk Pudding 3-minute Ice Cream
81 83 85 87 89 91
SNACKS
31 33 35 37 39 41 43 45 47 49 51 53 55 57 59 61 63 65
Oatmeal Pancakes Avocado & Cream Cheese Toast Cucumber Raita & Pappadums Fruit Yoghurt & Cereal Cup Banana Loaf Pandan Muffin
95 97 99 101 103 105
BEVERAGES
Kiwi & Chia Seed Smoothie Mango & Oatmeal Smoothie Lemon Lime Soda Tomato Juice Masala Tea
109 111 113 115 117
appetizers
Lettuce Wraps Watermelon & Cucumber Salad Cold Cucumber & Glass Noodle Salad Cabbage Rolls Lotus Root Salad
IENTS INGRED leaves d lettuce a e h r e tt 8 bu , minced n chicken a le g 0 0 3 inced garlic, m 2 cloves uce ht soy sa g li p s b T 1 ar 1 tsp sug per ¼ tsp pep e bran oil 1 Tbsp ric
25 min Serves 4
and ce, sugar u a s y o s ith hicken w minutes. minced c 15 te r a fo in l r a y bow 1. M lic and fr a mixing in r e p dd in gar p a nue to , ti n pe n a o p c g d re an a fryin tu in ix il o m n n e e bra ed chick 2. Heat ric Add minc l cook through. t. n ra g a fr unti until en onto igh heat h r e v o ced chick y in m n stir fr o o p e wrap, s ble lettuc it up to eat. m e s s a o 3. T Roll uce leaf. each lett
S METHOD
Lettuce Wraps Nutritional Information (per serving) Energy
139 kcal
Protein
14.3 g
Total Fat
8.4 g
Saturated Fat
1.5 g
Cholesterol
59 mg
Carbohydrate
1.5 g
Dietary Fibre
0.5 g
Sodium
225 mg
HEALTHY • TASTY • EASY
5
IENTS INGRED ded elon, see m r te a w 4C d and cube r, cucumbe 1 medium d cubed n seeded a ¼ tsp salt lemon Juice of ½ ve oil 1 Tbsp oli nish es, to gar Mint leav
10 min Serves 4
Watermelon & Cucumber Salad
nd on juice a m le , il o e S bine olive r. Gently toss th m o c l, w METHOD o e b cucumb e mixing 1. In a larg watermelon and salt. Add l combined. nti al time mixture u toss a fin y tl n e g tes and r 30 minu fo te a r e 2. Refrig rving. ed. before se es if desir v a le t in opped m h with ch is n r a G . 3
Nutritional Information (per serving) Energy
125 kcal
Protein
1.4 g
Total Fat
5.4 g
Saturated Fat
1.0 g
Cholesterol
0 mg
Carbohydrate
17.5 g
Dietary Fibre
2.1 g
Sodium
158 mg
HEALTHY • TASTY • EASY
7
15 min Serves 4
IENTS INGRED s noodle oked glas
o ced 120g unc ed and sli ber, seed m u c u c m ½ mediu e juice 2 Tbsp lim ce t soy sau 2 tsp ligh ar 1 tsp sug asted e seeds, to m a s e s p 1 ts
of the tructions s in e th S g to roughly. METHOD s noodles accordin ater and drain tho las r cold w 1. Cook g inse unde R . g bowl. in g a pack medium a in e c u y sa evenly. ar and so ber. Toss g m u s u , c e u c ic e ju and 2. Mix lim ed glass noodles k o o c Add eds. esame se s h it w h garnis hilled and 3. Serve c
Cold Cucumber & Glass Noodle Salad
Nutritional Information (per serving) Energy
119 kcal
Protein
0.6 g
Total Fat
0.6 g
Saturated Fat
0.1 g
Cholesterol Carbohydrate
0 mg 26.9 g
Dietary Fibre
0.4 g
Sodium
126 mg
HEALTHY • TASTY • EASY
9
IENTS INGRED aves abbage le 4 Napa c paste 350g fish d s, choppe ½ C chive n stock alt chicke s d e c u d ½ C re n starch 2 tsp cor ste pper, to ta White pe
35 min Serves 4
ll h until we
corn starc pper and e p , s e iv paste, ch 1. Mix fish . Set aside. l d aves unti combine bbage le of a c ¼ h c ly n te la iama x boil. B ro to p r p te a a ll on ro it pot of w ghly. Spo bage leaves and u ro o 2. Bring a th . Drain ch c ab softened te mixture on ea s a p the fish lace in y. . Gently p n up tightl a p g in er for fry a boil in a ith a lid and simm to k c to s hicken ing pan w 3. Bring c Cover fry . s ll ro e cabbag s. 10 minute e warm. and serv t u o h is D 4.
S METHOD
Cabbage Rolls Nutritional Information (per serving) Energy
146 kcal
Protein
13.6 g
Total Fat
6.1 g
Saturated Fat
1.1 g
Cholesterol
53 mg
Carbohydrate
8.4 g
Dietary Fibre
2.0 g
Sodium
786 mg
HEALTHY • TASTY • EASY
11
IENTS INGRED peeled tus root, 8-inch lo thinly d and slice inly t, sliced th o r r a c m ½ mediu uce ht soy sa 1 Tbsp lig ine ooking w c e s e in h 1 Tbsp C ar 1 tsp sug same oil 1 Tbsp se asted seeds, to e m a s e s 1 tsp
15 min Serves 4
Lotus Root Salad
ater of cold w l S w o D b O a H MET root in rch. ced lotus xcess sta e e v o m 1. Soak sli utes to re d lotus for 10 min carrot an d ine d a , n a gp cooking w in , y e c fr u a a s in y same oil s. Add so inutes. 2. Heat se y for a few minute at for 5 m e h fr w r lo ti r S root. mer ove r and sim eeds and suga sesame s h it w le k nd sprin m heat a o fr e v o 3. Rem rving. before se
Nutritional Information (per serving) Energy
73 kcal
Protein
2.5 g
Total Fat
5.1 g
Saturated Fat Cholesterol
0.8 g 0 mg
Carbohydrate
2.6 g
Dietary Fibre
1.4 g
Sodium
354 mg
HEALTHY • TASTY • EASY
13
mains
Spiced Beef Noodles Chicken & Vegetables Buckwheat Noodles Herbal Chicken Brown Rice Congee Vegetable Rice Pilaf Chapatti Quesadilla
IENTS INGRED les rice nood t a fl y r d s 4 bundle e fillet, n beef ey a le g 0 0 3 ly sliced thin eef stock ced salt b u d e r L der 1.5 pice pow s e v fi e s ine 1 ½ tsp Ch TS ANIMEN ACCOMP prouts 1 C beans lime alamansi k s e g d e 4w es nder leav ½ C coria leaves ½ C basil
25 min Serves 4
Spiced Beef Noodles
on the tructions s in to g bowls. S cordin into four ly n METHOD t rice noodles ac e v e fla oodles 1. Prepare . Divide cooked n g er. packagin pice powd d beef. s e e c li v s fi e h s it e Top w d in Chin oil and ad b les. The a to th f bro and nood e t e e b ll g fi f in e r e 2. B eat. sliced b tock over gently cook the m s p u o s t o hould 3. Pour h e broth s th , basil m o fr t hea er leaves d n ia r o c , prouts ge. ith beans w e v r e lime wed S . f 4 o e c li s da leaves an
Nutritional Information (per serving) Energy
208 kcal
Protein
18.2 g
Total Fat
5.1 g
Saturated Fat
1.7 g
Cholesterol
47 mg
Carbohydrate
21.2 g
Dietary Fibre
2.2 g
Sodium
856 mg
HEALTHY • TASTY • EASY
17
IENTS INGRED
noodles ckwheat u b d e k o o 250g unc , n chicken a 250g le s ip tr s liced sliced into etables, s g e v l a n 2 C seaso d er, mince 2 tsp ging ar 1 tsp sug uce ht soy sa 2 Tbsp lig arnish e bran oil eeds, to g s 2 Tbsp ric e m a s e s ions and Spring on
20 min Serves 4
Chicken & Vegetable Buckwheat Noodles
s. struction ackage in p to g in S cord oodles ac ghly. METHOD kwheat n in thorou c ra u d b d spoons k n o a o r te 1. C a w two table ld d o n c a r h a it g w e, su Rinse soy sauc , combine e c u n strips a s e dd chicke a , 2. To mak n a p g fryin of water. n oil in a aside. f rice bra o ugh. Set n ro o o th p k s o le o b c l dd ta ti e n n u heat agrant. A 3. Heat o er until fr p. Add cooked over high g y in fr g r y ti s fr , and pan r cris the frying to stir until tende ing oil to e bined. in u a m n o m ti c n l re ss unti and co 4. Add o s T . le b re ta tu e ix g m mixed ve . nd sauce me seeds chicken a and sesa noodles, s n io n o h spring h dish wit 5. Garnis
Nutritional Information (per serving) Energy
261 kcal
Protein
16.0 g
Total Fat
12.8 g
Saturated Fat Cholesterol
1.6 g 49 mg
Carbohydrate
18.2 g
Dietary Fibre
4.5 g
Sodium
396 mg
HEALTHY • TASTY • EASY
19
IENTS INGRED stock lt chicken a s d e c u 3 C red 3 C water erries ied Wolfb 1 Tbsp dr hinese g Kwai (C n o T s e c li 3s root) Angelica ashed wn rice, w o r b ix m 1½ C h, icken thig h c s s le in 350g sk strips sliced into ish s, to garn n io n o g Sprin
50 min Serves 4
Herbal Chicken Brown Rice Congee Nutritional Information (per serving)
nd
pot a a medium
S METHOD ll ingredients in ea 1. Combin boil. tes. bring to a r 40 minu fo r e m at to sim educe he r , g in il o rving. 2. Once b before se s n io n o d spring h choppe it w h is n 3. Gar
Energy
393 kcal
Protein
21.9 g
Total Fat
6.2 g
Saturated Fat
1.6 g
Cholesterol
69 mg
Carbohydrate
61.4 g
Dietary Fibre
2.0 g
Sodium
460 mg
Whole grains such as brown rice, barley and oats are rich in fibre. It promotes healthy bowel function and makes you feel fuller longer.
HEALTHY • TASTY • EASY
21
Vegetable Rice Pilaf
IENTS INGRED e, asmati ric b d e k o o 1½ C unc washed Serves 4 s, cubed vegetable d e ix m 1½ C in seeds 2 tsp cum loves 4 whole c ½ tsp salt e bran oil nish 2 Tbsp ric ns, to gar io n o d ie uts and fr Cashew n min an, fry cu S p D g O in H y T fr s have a ME and seed ran oil in c b ti e a ic m r o t r a 1. He until a d salt. d cloves tables an e g e v d seeds an e ix Add in m popped. r crisp. e d n til te n until u y fr r Sti er minute to th o n a r f water in e to stir fo d continu ture and 1½ cup o n a e ic r r mix 2. Add d. Transfe e ix ok. m ll e w d let it co n a ing. r e k o fore serv e b s a rice co n io n d fried o w nuts an e h s a c h wit 3. Garnish
40 min
Nutritional Information (per serving) Energy
286 kcal
Protein
9.7 g
Total Fat
10.6 g
Saturated Fat Cholesterol
0.8 g 0 mg
Carbohydrate
35.8 g
Dietary Fibre
4.2 g
Sodium
298 mg
Short of time? Substitute fresh vegetables with frozen vegetables. Frozen vegetables are just as nutritious as fresh vegetables.
HEALTHY • TASTY • EASY
23
IENTS INGRED a flour 250g Att ur n rice flo 50g brow ater 100 ml w e bran oil 1 Tbsp ric salt Pinch of
30 min
Chapatti
Serves 4
bined. well com l ti n u l w g bo ugh. rge mixin S a soft do our in a la fl rm e fo c ri to n METHOD s w start flour, bro . Cover oil until it 1. Mix Atta l smooth ater and ti w n u in p r ti to s minutes. chen Slowly rest for 15 oured kit fl to y h tl g h u g o li d w h on a p and allo the doug n a lightly r cling wra o 2. Knead th lo c to balls. O p in m it ches a e d p a a with ately 4 in and sh im s x e c ro p ie p p l (a a to 12 equ ball into a flat disc dough in h 3. Cut the chen top, roll eac it k d patti re u o fl cook cha t, a . e r) h the te e m iu med in diam r side of pan over the othe g k wn. o in ro y o b c fr n d to golde grease s. Flip re y d a tl n s h o e g c li e id s s a out 30 4. Heat til both an for ab 15 seconds or un on the p r e th gh. for ano ining dou chapatti the rema h it w e u n Conti nts. mpanime with acco t o h s e 5. Serv
Nutritional Information (per serving) Energy
304 kcal
Protein
8.0 g
Total Fat
6.3 g
Saturated Fat
0.9 g
Cholesterol Carbohydrate
0 mg 49.7 g
Dietary Fibre
7.1 g
Sodium
42 mg
Watch Chef Ali in action making Chapatti on our KTPH YouTube channel http://goo.gl/CkCe3E
HEALTHY • TASTY • EASY
25
IENTS INGRED
rtillas 4 large to tton white bu 1 C fresh d m, slice mushroo d um, cube 1 C capsic bed onion, cu 1 medium to puree ¼ C toma ted heese, gra c a ll re a z ¼ C Moz bran oil 2 tsp rice
Quesadilla 20 min Serves 4
d sicum an nion, cap o to y r fr ti r s ti s and S pan, METHOD bran oil in a frying dd tomato puree e . ened. A 1. Heat ric until soft heat and set aside s m o ro m o mush fr e a until d. Remov of a tortill s e ver id s combine th mixture o e fry bo le n b a p ta , e n g a e p v uc er frying ter of the eese over it. Red 2. In anoth wn. Pour a quar h c ro ozzarella golden b rinkle m p s d n a a the tortill lf. w. lo a into ha to t hea the tortill ld fo , d e ve melt rtilla. heese ha aining to 3. When c m re e th nd 3 with t step 2 a 4. Repea
Nutritional Information (per serving) Energy
125 kcal
Protein
5.2 g
Total Fat
5.5 g
Saturated Fat
1.6 g
Cholesterol Carbohydrate
5 mg 13.0 g
Dietary Fibre
2.1 g
Sodium
141 mg
HEALTHY • TASTY • EASY
27
Baked Garlic Lemon Fish Soy Glazed Salmon Kebab Steamed Garlic Prawns Thai Basil Chicken Spicy Szechuan Chicken Honey Baked Chicken Black Pepper Beef Beef Stir Fry with Broccoli Spicy String Beans and Beef Spicy Chili Eggs Spicy Mapo Tofu Spinach Paneer
side dishes Chickpea & Tomato Curry Mixed Vegetables Stir Fry Sambal Lady’s Finger Kailan with Garlic & Ginger Sambal Belacan Kangkung Braised Pumpkin with Dried Shrimp
IENTS INGRED
sh fillets 4 white fi ced arlic, min ed finely 3 cloves g er, chopp d n ia r o c esh 2 Tbsp fr lemon Juice of 1 ve oil 1 Tbsp oli
30 min Serves 4
Baked Garlic Lemon Fish
S METHOD en to 175°C. owl. ov t mixing b ll a 1. Prehea m s a n juice in and lemo il o e v li o e h on a range fis r 2. Combin a d n a c li nder inced gar and sprinkle coria m h it w s h fillet mixture 3. Rub fis r olive oil u o P . h is baking d fish. inutes over the 15 – 20 m r fo e k a and b a fork. inium foil m lu a sted with h it te w n r e e h v w o 4. C sily flakes ea until fish
Nutritional Information (per serving) Energy
184 kcal
Protein
27.7 g
Total Fat
7.8 g
Saturated Fat
1.6 g
Cholesterol
95 mg
Carbohydrate
0.8 g
Dietary Fibre
0.4 g
Sodium
124 mg
HEALTHY • TASTY • EASY
31
IENTS INGRED
ubed on fillet, c 400g salm d er, mince 2 tsp ging uce ht soy sa 2 Tbsp lig gar 1 Tbsp su
25 min
Soy Glazed Salmon Kebab
Serves 4
Nutritional Information (per serving) Energy
ar in a r and sug e g in g , e S auc METHOD almon with soy s utes. s te a 5 for 1 min l w 1. Marin o b g mixin medium ewers. ces on sk ie p n o lm utes sa r 2 – 3 min fo 2. Thread t a e h h ig with ers over h rs with marinate w e k s e u barbeq h skewe 3. Grill or htly brus ig L . e id s on each . each turn
248 kcal
Protein
29 g
Total Fat
12.6 g
Saturated Fat
3.3 g
Cholesterol
76 mg
Carbohydrate
4.6 g
Dietary Fibre
0.3 g
Sodium
400 mg
Fish is an excellent source of protein. It is low in saturated fat and a source of omega-3 fatty acids which have been found to have heart health benefits.
HEALTHY • TASTY • EASY
33
IENTS INGRED
immed rawns, tr 8 large p inced garlic, m 5 cloves ing wine ese cook in h C p s b 2T ce t soy sau 2 tsp ligh me oil 1 tsp sesa arnish ions, to g Spring on
20 min Serves 4
, soy king wine o o c e s e S Chin METHOD prawns with garlic, inutes. m te a 15 oil for 1. Marin d sesame inutes. sauce an at for 5 m e h h ig h er over in a steam 2. Steam onions. h spring it w h is 3. Garn
Steamed Garlic Prawns Nutritional Information (per serving) Energy
59 kcal
Protein
8.2 g
Total Fat
1.5 g
Saturated Fat
0.3 g
Cholesterol
57 mg
Carbohydrate
0.5 g
Dietary Fibre
0.6 g
Sodium
221 mg
HEALTHY • TASTY • EASY
35
IENTS INGRED d en, mince n chick 400g lea s, asil leave 1 C Thai b ved o stem rem d ili, mince 1 small ch inced garlic, m 2 cloves ce et soysau 1 tsp swe h sauce 1 Tbsp fis ar 1 tsp sug il ce bran o 2 Tbsp ri
20 min Serves 4
h
s S gar and fi METHOD sweet soysauce, su
e 1. Combin small bowl. i until a in c and chil li e r a g sauc y r F n. and stir frying pa d chicken in e il c o in n m ra d eb grant. Ad 2. Heat ric n and fra w ro b heat. n e gold over high s pan. te u in the frying to s fry for 3 m e v a nd basil le mixture a combined. e c u a s d well 3. Ad ing until Keep stirr e. ot with ric 4. Serve h
Thai Basil Chicken Nutritional Information (per serving) Energy
212 kcal
Protein
19.0 g
Total Fat
14.3 g
Saturated Fat
2.7 g
Cholesterol
79 mg
Carbohydrate
1.7 g
Dietary Fibre
0.9 g
Sodium
629 mg
HEALTHY • TASTY • EASY
37
IENTS INGRED st fillets,
ken brea 350g chic strips sliced into seeded d chilies, e ri d e rg 5 la opped onion, ch 1 medium d uts, toaste ¼ C pean ce u ht soy sa 2 Tbsp lig k vinegar 2 tsp blac ar 2 tsp sug starch 2 tsp corn e bran oil 1 Tbsp ric
30 min Serves 4
d sugar an k vinegar, c la b h it n strips w te chicke utes. 1. Marina d onion for 15 min h rc d chilli an ta ie s r d y r corn F . n frying pa n oil in a ra b e ic r t 2. Hea y until atic. ce. Stir fr u a s y until arom o s d anuts an strips, pe n e k ic h c . ugh 3. Add cook thro chicken is
S METHOD
ot.
4. Serve h
Spicy Szechuan Chicken
Nutritional Information (per serving) Energy
228 kcal
Protein
19.5 g
Total Fat
13.4 g
Saturated Fat
2.6 g
Cholesterol
69 mg
Carbohydrate
6.1 g
Dietary Fibre
2.6 g
Sodium
408 mg
HEALTHY • TASTY • EASY
39
IENTS INGRED ks drumstic n e k ic h c s 8 skinles ed rlic, minc 1 clove ga ney 2 Tbsp ho ce ht soysau 2 Tbsp lig nish ds, to gar e e s e m a Ses
75 min Serves 4
g bowl. rge mixin la a in c li r ce and ga y, soysau minutes. e 0 n 3 o r h fo ix n e k 1. M minum ic h with c ith an alu w te r a e in v r o a c M inutes. nd O C for 30 m ing dish a k a 5 b 17 a t a in n e chicken ated ove 2. Arrang in a prehe n e k ic h c ieces foil. Bake chicken p s rn tu d n um foil a 15minute e alumin r another fo e k a 3. Remov b tinue to over. Con der. ken is ten until chic
S METHOD
Honey Baked Chicken Nutritional Information (per serving) Energy
161 kcal
Protein
17.1 g
Total Fat
5.0 g
Saturated Fat
1.5 g
Cholesterol
93 mg
Carbohydrate
12.3 g
Dietary Fibre
0.1 g
Sodium
415 mg
High saturated fat intake increases the risk for heart disease and stroke. Reduce your daily intake of saturated fat by selecting low fat alternatives such as lean meat, poultry without skin and low fat or non-fat dairy products.
HEALTHY • TASTY • EASY
41
IENTS INGRED
ed thinly teak, slic s f e e b n 400g lea m, cubed n capsicu e re g C 1½ bed onion, cu d 1 medium grounde ercorns, p p e p k c 2 tsp bla starch 2 tsp corn auce ght soy s 1½ Tbsp li king wine inese coo 1 Tbsp Ch e bran oil 1 Tbsp ric
25 min Serves 4
h and corn starc r, e p p e p S lack s. METHOD eef with soy sauce, b g bowl for 15 minute b in te ix a 1. Marin ine in a m ooking w stir fry for Chinese c strips and t and f e e b d d ing pan, a e. Dish ou oil in a fry the outsid n n ra o b d e e c n ri w is bro 2. Heat until beef 3 minutes r fry until set aside. an and sti p g tinue to in y fr n and con to the a s p m g u in ic y s p fr a e ions and c cooked beef to th 3. Add on rn tu e R . p s tender cri er 2 minutes. oth n a r fo stir tely. e immedia rv e s d n a r to a plate 4. Transfe
Black Pepper Beef Nutritional Information (per serving) Energy
196 kcal
Protein
23.4 g
Total Fat
9.1 g
Saturated Fat
1.9 g
Cholesterol
46 mg
Carbohydrate
3.5 g
Dietary Fibre
1.5 g
Sodium
322 mg
HEALTHY • TASTY • EASY
43
IENTS INGRED ced thinly n beef, sli 400g lea ts ccoli flore 1 ½ C bro sliced m carrot, ½ mediu uce ht soy sa 2 Tbsp lig ar 1 tsp sug starch 2 tsp corn e bran oil 1 Tbsp ric
20 min Serves 4
h for
rn starc ar and co g u s , e c u y sa h light so
S METHOD beef wit te 1. Marina tes. u in m 15
Beef Stir Fry with Broccoli
for ing water ot of boil
rrot in a p oli and ca t aside. c c ro b h and se 2. Blanc s until s. Drain & beef slice y fr r ti 3 minute s e to stir and d continu ying pan n fr a a t o in rr il a e bran o oli and c 3. Heat ric ugh. Add in brocc cook thro s ute for 2 min . nd serve m heat a o fr e v o 4. Rem
Nutritional Information (per serving) Energy
196 kcal
Protein
22.2 g
Total Fat
10.3 g
Saturated Fat
2.7 g
Cholesterol
62 mg
Carbohydrate
3.0 g
Dietary Fibre
1.6 g
Sodium
410 mg
HEALTHY • TASTY • EASY
45
15 min IENTS INGRED ced beef, min
Serves 4
n 400g lea d s, trimme ing bean 200g str inced garlic, m 2 cloves , minced d chillies 2 small re sauce light soy 1 ½ Tbsp e bran oil 1 Tbsp ric
ry nd chili. F ver high d garlic a o d y a , fr n r a ti p s e to ying oil in a fr d continu n n a ra f b e e e c b minced 1. Heat ri rant. Add . until frag inutes. ying pan m r to the fr te a w heat for 3 f o p cu ce and ¼ s, soy sau n utes. a e in b m g 5 in er for m im 2. Add str s d n eat a Reduce h
S METHOD
ot. 3. Serve h
Spicy String Beans and Beef Nutritional Information (per serving) Energy
189 kcal
Protein
23.7 g
Total Fat
9.2 g
Saturated Fat
1.9 g
Cholesterol
46 mg
Carbohydrate
1.9 g
Dietary Fibre
2.3 g
Sodium
319 mg
HEALTHY • TASTY • EASY
47
IENTS INGRED
, iled eggs 4 hardbo oved shells rem ded hilies, see 6 fresh c garlic 4 cloves 4 shallots , tomatoes 2 medium wedges sliced into ar 1 tsp sug ½ tsp salt e bran oil 1 Tbsp ric
15 min Serves 4
Spicy Chili Eggs
a food tomato in S d D n O a t H o T ll E M , sha ste. hili, garlic rms a smooth pa gar 1. Grind c fo paste, su ntil it u d r e o d s in s r e g c pro an, fry ced. a frying p in il o n has redu a r id b u e q li ic r d atic an 2. Heat t even. ntil arom tir to coa u s lt d a n s a d e n r a e mixtu eggs to th d e il o b d r 3. Add ha
Nutritional Information (per serving) Energy
141 kcal
Protein
7.8 g
Total Fat
9.7 g
Saturated Fat
2.3 g
Cholesterol
192 mg
Carbohydrate
4.3 g
Dietary Fibre
3.2 g
Sodium
72 mg
HEALTHY • TASTY • EASY
49
IENTS INGRED
, minced n chicken 200g lea cubed ken tofu, il s k c lo b 1 finely , chopped n io n o g ¼ C sprin inced garlic, m 2 cloves aste ili bean p 2 Tbsp ch wine e cooking s e in h C 1 Tbsp ce t soy sau 1 tsp ligh e bran oil 1 Tbsp ric
20 min Serves 4
Spicy Mapo Tofu
rant. Add until frag ic y over rl a g y fr S an, ste. Stir fr METHODbran oil in a frying p n and chili bean pa e ring onio 1. Heat ric icken, sp no longer pink. h c d e c f min at is d ¼ cup o t until me sauce an ntil y high hea u o s r , e e m in nd sim king w a o t o a c e e h s r e we , Chin gently. Lo fu cubes pan. Stir 2. Add to g in y fr the water to reduced. s a h id liqu ce. ot with ri 3. Serve h
Nutritional Information (per serving) Energy
134 kcal
Protein
11.9 g
Total Fat
8.3 g
Saturated Fat
1.2 g
Cholesterol
40 mg
Carbohydrate
1.7 g
Dietary Fibre
1.0 g
Sodium
198 mg
HEALTHY • TASTY • EASY
51
40 min
IENTS INGRED
d eer, cube 250g pan ach 250g spin opped onion, ch 1 medium inced garlic, m s e v lo c 4 s min seed 1 Tbsp cu ½ tsp salt e bran oil 2 Tbsp ric
Serves 4
edium ter in a m
S wa METHOD ch with one cup of a 1. Boil spin ned. e ft o s l unti
pot
l arlic unti eds and g wn. e s in m u c ro g pan, fry fry until golden b in a fryin r il ti o s t d a n e a H n 2. ing pan. . Add onio to the fry aromatic r e e n a p d re, salt an id has reduced. ed mixtu d qu n li le l b ti n d su 3. Ad r 5 minute fo r e m Sim
Spinach Paneer Nutritional Information (per serving) Energy
282 kcal
Protein
12.7 g
Total Fat
14.6 g
Saturated Fat
4.0 g
Cholesterol
0 mg
Carbohydrate
4.8 g
Dietary Fibre
3.6 g
Sodium
328 mg
HEALTHY • TASTY • EASY
53
IENTS INGRED drained
ickpeas, 2 cans ch , seeded tomatoes m iu d e m 4 ped and chop e mato pure 3 Tbsp to opped h onion, c 1 medium ed ger, minc 1 Tbsp gin r e rry powd 1 Tbsp cu e bran oil 1 Tbsp ric
20 min Serves 4
curry nion and ginger, o in d . d n a , S an row METHODbran oil in a frying ponion turns golden b e l c ti ri n t u a y e ntl 1. H ½ cup of tir freque uree and p to ens. a powder. S m es, to uce thick d tomato s until sa e p te p u o in h c m , s r 10 chickpea simmer fo 2. Add in heat and e c u d e R water. ith rice.
3. Serve w
Chickpea & Tomato Curry Nutritional Information (per serving) Energy
180 kcal
Protein
7.5 g
Total Fat
6.7 g
Saturated Fat
0.5 g
Cholesterol
0 mg
Carbohydrate
18.8 g
Dietary Fibre
7.0 g
Sodium
207 mg
Meat alternatives such as beans, lentils and tofu are inexpensive sources of protein. They are also high in fibre and low in fat.
HEALTHY • TASTY • EASY
55
IENTS INGRED
15 min
ts coli flore 1½ C broc rets flower flo 1½ C cauli strips ced into li s t, o rr a c 1 medium peas ½ C snow inced garlic, m 2 cloves tock chicken s lt a s d e c sp water ½ C redu ed in 2 Tb lv o s is d , starch 2 tsp corn e bran oil 1 Tbsp ric
Serves 4
rant. until frag c li r a g y S an, stir fr p. METHOD bran oil in a frying p y until tender cris fr r e ti ic s r t d a s an 1. He vegetable Simmer Add in all mixture. h rc ens. ta s uce thick nd corn a s a k d c n a to s s e chicken uid reduc 2. Add in s until liq te u in m for a few
Mixed Vegetables Stir Fry Nutritional Information (per serving) Energy
68 kcal
Protein
2.2 g
Total Fat
4.8 g
Saturated Fat
0.3 g
Cholesterol
0 mg
Carbohydrate
2.9 g
Dietary Fibre
2.5 g
Sodium
82 mg
HEALTHY • TASTY • EASY
57
IENTS INGRED
ad and finger, he 16 lady’s ed tip remov d and ds seede hilies, see c tes d u e in ri m d 2 10 water for soaked in seeded d chilies, 5 fresh re in p, soaked ed shrim 1 Tbsp dri minutes 10 water for ubed onions, c 2 medium ted can, toas 2 tsp bela gar 1 Tbsp su e Bran oil 1 Tbsp Ric
15 min Serves 4
and boil y’s finger d la in d d S to boil. A METHODedium pot of water and set aside . ly m thorough 1. Bring a nion in a er. Drain an and o c la e b until tend , p rim i, dried sh fresh chil a smooth paste. i, il h c d e ri s 2. Blend d essor until it form nd sugar c d paste a e d n le food pro b r fry g pan, sti well. in a fryin il o and mix r n e ra g b n fi e c ’s ri y t d a la e in 3. H atic. Add until arom
Sambal Lady’s Fingers Nutritional Information (per serving) Energy
95 kcal
Protein
2.8 g
Total Fat
4.9 g
Saturated Fat
0.7 g
Cholesterol
0 mg
Carbohydrate
8.3 g
Dietary Fibre
4.0 g
Sodium
282 mg
Prepare foods with natural herbs and spices to enhance the flavor of a dish without increasing the usage of salt. Taste food first before adding any salt or sauces.
HEALTHY • TASTY • EASY
59
15 min IENTS INGRED ed and an, wash 300g kail trimmed d er, mince 2 tsp ging inced garlic, m 2 cloves ½ tsp salt e bran oil 1 Tbsp ric
Serves 4
Kailan with Garlic & Ginger
couple ater for a w g S in D il o O METH pot of b aside. ailan in a y and set k a h w c a n r la te B a 1. s. Drain w tir fry of minute m heat. S . Add iu d e m r agrant wok ove wn and fr n oil in a o a r r r fry b b n e e ic r ld l go water. Sti ti f n o 2. Heat u s r n e o g o d gin tablesp garlic an and three tender-crisp. lt a s , s le vegetab kailan is eat until h h ig h r ove e. and serv 3. Dish up
Nutritional Information (per serving) Energy
55 kcal
Protein
1.3 g
Total Fat
4.8 g
Saturated Fat
0.6 g
Cholesterol
0 mg
Carbohydrate
1.0 g
Dietary Fibre
1.7 g
Sodium
445 mg
HEALTHY • TASTY • EASY
61
IENTS INGRED
ashed gkung, w 250g kan wedges , cut into to a m to 1 medium eded chilies, se d re h s e 3 fr ted can, toas 2 tsp bela arlic 3 cloves g
15 min Serves 4
2 shallots e juice 1 Tbsp lim e Bran oil 1 Tbsp Ric t stem m and cu te s S m D o O fr leaves METH kangkung 1. Separate pieces. Set aside. cessor. h a food pro In t o into 2-inc ll a h s garlic and , tomato, n a c la e b agrant. hili, 2. Blend c fry until fr r ti S . e ic ju and lime . ed paste d n le ne minute d. b in 3. Add heat for o re h e ig h h it n w o s l leave stir fry ti d n n u a y s fr m r ti te ves and s ngkung s 4. Add ka gkung lea n a k g in in Add rema mediately d serve im n a t u o h 5. Dis
Sambal Belacan Kangkung Nutritional Information (per serving) Energy
71 kcal
Protein
2.5 g
Total Fat
5.0 g
Saturated Fat
0.7 g
Cholesterol
0 mg
Carbohydrate
2.5 g
Dietary Fibre
2.9 g
Sodium
413 mg
HEALTHY • TASTY • EASY
63
IENTS INGRED
iced mpkin, d 500g pu oaked shrimp, s d ie r d p s 1 Tb utes for 10 min in water ced then min inced garlic, m 2 cloves ce t soy sau 3 tsp ligh e bran oil 1 Tbsp ric
20 min Serves 4
c and r fry garli ti S . n a p g in a fryin e bran oil agrant. ic r t a e H 1. fr imp until auce. dried shr and soy s in k p m u p of water, one cup in d d A . 2 er until and simm d li a h it nw frying pa . 3. Cover k through o o c is in k p pum
Braised Pumpkin with Dried Shrimp
S METHOD
Nutritional Information (per serving) Energy
99 kcal
Protein
2.0 g
Total Fat
4.8 g
Saturated Fat
0.6 g
Cholesterol
0 mg
Carbohydrate
10.4 g
Dietary Fibre
3.5 g
Sodium
133 mg
HEALTHY • TASTY • EASY
65
soups Tom Yum Soup Wonton Soup Old Cucumber Chicken Soup Minestrone Cream of Mushroom Soup
IENTS ed INGRED lls remov
30 min
wns, she 300g pra al ce galang tock 1-inch pie getable s ed salt ve c u d re l 800m , crushed rass stalk g n o m le 4 e leaves ed 8 kaffir lim d and slic halved ies, seede ined and il ra h d c , d s re m 2 mushroo 0g) straw to serve 1 can (40 e wedge, m li d n a ander Fresh cori
Serves 4
leaves, affir lime k , lk ta ce s s S then redu mongras METHOD vegetable stock, le oil in a medium pot, b e 1. Combin alangal. Bring to a g s. d te n u a i in il ch r 15 m fo r e m im r another heat to s immer fo S . m o ro aw mush ns and str w gh. ra p d d 2. A ook throu c l ti n up with u s arnish so G 5 minute . lk ta s ongrass side. iscard lem dge of lime at the d , g in v r e e s w 3. Before ve with a r and ser coriande
Tom Yum Soup Nutritional Information (per serving) Energy
97 kcal
Protein
17.7 g
Total Fat
1.2 g
Saturated Fat
0.3 g
Cholesterol
112 mg
Carbohydrate
1.5 g
Dietary Fibre
4.4 g
Sodium
990 mg
HEALTHY • TASTY • EASY
69
IENTS INGRED
d ely mince icken, fin h c n a le 200g inced , finely m n w ra p g 100 n skin 24 wonto er paste 1 tsp ging uce ht soy sa stock 1 Tbsp lig lt chicken a s d e c u d 600ml re arnish ions, to g n o g in r p S
40 min Serves 4
ht soy s with lig n w ra p d S . d mince METHOD minced chicken an ide for 20 minutes s a te t a e S in . r ste d filling in 1. Ma marinate of the ginger pa e d n th a f o e c n u o sa ne teaspo oisten the edges s, spoon o filling. n to n o w n skin. M e close the 2. To mak le of each wonto al together to en nd se the midd ntons into h water a it w in place wo sticking k s y n tl n to e n G o . w ter to boil tons from rface. pot of wa y to prevent won m iu d the su e m ll floats to asiona c s c n 3. Bring a o to r n ti o S w ater. boil until dividual bowls. boiling w tinue to n in o 4 C to r. e s in over togeth e wonton our soup P id . il iv o d b d a n to Strain a en stock ring chick b , p u o s are the . 4. To prep erve hot. ual bowls onions. S in individ g s n in r to p n s o d w d choppe epper an p h it w h 5. Garnis
Wonton Soup Nutritional Information (per serving) Energy
116 kcal
Protein
18.9 g
Total Fat
3.2 g
Saturated Fat
0.8 g
Cholesterol
77 mg
Carbohydrate
25.1 g
Dietary Fibre
1.0 g
Sodium
854 mg
HEALTHY • TASTY • EASY
71
IENTS INGRED
r, seeded cucumbe ld o m iu s 1 med to chunk and cut in diced en thigh, k ic h c s s le 350g skin d squid piece drie m iu d e m 1 d dates 8 dried re onds inese alm h C p s b T 3 taste epper, to Salt and p
90 min Serves 4
inutes r a few m fo r te a w S iling e. METHOD icken in a pot of bo in well and set asid h ra c D h . urities 1. Blanc e any imp to remov large pot. a boil in a to r te a fw oil over ne litre o g it to a b 2. Bring o in r b d n a t to the po dients in re g in ll a 3. Add t. mer high hea ue to sim n ti n o c d m-low an t to mediu ot. a e h e c u rve h 4. Red hours. Se for 1 ½ - 2
Old Cucumber Chicken Soup Nutritional Information (per serving) Energy
114 kcal
Protein
21.4 g
Total Fat
5.0 g
Saturated Fat
1.4 g
Cholesterol
143 mg
Carbohydrate
2.9 g
Dietary Fibre
0.7 g
Sodium
154 mg
HEALTHY • TASTY • EASY
73
Minestrone 15 min Serves 4
IENTS INGRED getables mixed ve
n 2 C froze s, drained avy bean n ) g 0 0 ½ can (2 matoes hopped to c ) g 0 0 1 can (4 sta ooked pa stock 125g unc egetable v lt a s d e duc 500ml re
boil in a atoes to a cooked. m to d e S n l n METHOD etable stock and ca il for 5 minutes unti o g b e 1. Bring v pasta and mixed pot. Add m iu d eans and e b m y v a n d d low and a medium to . s t a te e u h in 2. Reduce s. Simmer for 5 m le b vegeta
Nutritional Information (per serving) Energy
207 kcal
Protein
8.9 g
Total Fat
1.1 g
Saturated Fat Cholesterol
0.2 g 0 mg
Carbohydrate
35.2 g
Dietary Fibre
9.8 g
Sodium
367 mg
ot. 3. Serve h
HEALTHY • TASTY • EASY
75
IENTS INGRED
shroom, utton mu b e it h w sh 300g fre d e c sli t milk t 2 C low fa d yoghur weetene s n u t fa ¾ C low stock vegetable lt a s d e c 1 C redu opped onion, ch m iu d e m 1 inced garlic, m s e v lo c 5
30 min Serves 4
Cream of Mushroom Soup
1 bay leaf bran oil 2 tsp rice
ion until c and on li r a g y ave fr S htly stir nd bay le METHOD a medium pot. Lig dd in mushroom a in t. A 1. Heat oil d fragran n a n w ro golden b inutes. . Reduce e for 3 m te u a s ng to boil d ri n b a milk and d n a t the po tes. Add in . u to in k c m to s 10 tes for getable few minu d simmer 2. Add ve m low an utes and stir every iu d e m heat to r 5 min resistant Simmer fo to a heat in re tu ix yoghurt. rm epper. nd transfe th. Season with p a t a e h e from ntil smoo 3. Remov r. Blend u o s s e c ro food p
Nutritional Information (per serving) Energy
165 kcal
Protein
11.8 g
Total Fat
5.5 g
Saturated Fat
2.2 g
Cholesterol
19 mg
Carbohydrate
15.4 g
Dietary Fibre
2.3 g
Sodium
119 mg
HEALTHY • TASTY • EASY
77
desserts
Papaya & White Fungus Dessert Warm Pumpkin & Sweet Corn Dessert Low Fat Cheese Cake Baked Pumpkin Kueh Coffee Milk Pudding 3-minute Ice Cream
IENTS INGRED
60 min bed
and cu a, peeled y a p a p m ½ mediu e fungus 20g whit onds inese alm 1 Tbsp Ch d dates 5 dried re sugar 30g rock
Serves 4
Papaya & White Fungus Dessert
until lf an hour er a h r fo r te ll S f cold wa into sma METHOD e fungus in a bowl o reak white fungus hit r and b 1. Soak w card wate is D . d e n softe Add all pieces. dium pot. a simmer. e m a in oil down to ter to a b uce heat tre of wa d li re e n d o n a g e pot 2. Brin ts into th ingredien mer for an hour. sim Allow to arm. 3. Serve w
Nutritional Information (per serving) Energy
49 kcal
Protein
0.5 g
Total Fat
1.4 g
Saturated Fat
0g
Cholesterol
0 mg
Carbohydrate
8.7 g
Dietary Fibre
0.3 g
Sodium
1 mg
HEALTHY • TASTY • EASY
81
IENTS ubed INGRED led and c pkin, pee m 400g pu corn ed sweet ½ C cream o oked sag 30g unco r 50g suga d milk vaporate e t fa w lo 50ml
35 min Serves 4
sago boil. Add to r te a d w S Strain an ll pot of METHOD sago, bring a sma s until translucent. vent sago are re ute ater to p 1. To prep er for 10 – 15 min of cold w m l w im o s b d a n a in ked sago ide. soak coo g together. Set as m in in a mediu l k c of water ti l from sti n m u 0 s 0 te 5 inu boil er for 15 m r mixture in puree, k m p m im s u p d are r an sfe 2. To prep umpkin and suga om heat and tran rn p fr amed co d e d re v c A o pot. dd in . Rem A d e r. n o e s s ft e o c s pumpkin resistant food pro smooth. t til a n e u h d a n into ilk. Ble m d te ra o sago. and evap h cooked it w it p and to ssert warm e d e v r e S 3.
Warm Pumpkin & Sweet Corn Dessert
Nutritional Information (per serving) Energy
126 kcal
Protein
3.0 g
Total Fat
0.5 g
Saturated Fat
0.1 g
Cholesterol Carbohydrate
0 mg 25.6 g
Dietary Fibre
3.7 g
Sodium
114 mg
HEALTHY • TASTY • EASY
83
IENTS INGRED Filling:
heese t cream c fa w lo ) g 25 1 block (2 r a g u 40g s n tly beate h g ur cream 1 egg, li rt u h or so g o y t fa ½ C low lemon Juice of ½ lemon Zest of a
90 min Serves 4
Low Fat Cheese Cake
Crust:
rs al cracke wholeme 10 pieces melted argarine, 1 Tbsp m
S METHOD ven to 170 °C.
l fine. ssor unti e c ro p d spoon foo two table sed ckers in a d ra n c a e e ls u in e crust, p d margar bottom of a grea 2. To mak d crackers, melte the e tes. firmly to re Mix puls tu ix r 10 minu m fo n s s e v re o P ic of water. gform pan. Bake in an electr gar with in u r d s p n s d a n h a c re n e 6-i mixtu chees g m g a e re d c d t A . ver ea and fluffy . Pour mixture o e filling, b t k h a g m li o is T . y 3 k til mixture to beat until sil mixer un ue n ti n o C st. ot water lemon ze st. n. Pour h u a r p c g d n re ti a s e side of roa prep way up th in a large lf n a a h p is r rm te pringfo til the wa utes. 4. Place s g pan un n in ti m s a 5 4 ro r fo into the pan. Bake rm fo g in the spr
to 1. Prehea
Nutritional Information (per serving) Energy
276 kcal
Protein
10.1 g
Total Fat
15.2 g
Saturated Fat Cholesterol Carbohydrate Dietary Fibre Sodium
7.8 g 71 mg 24.6 g 1.3 g 410 mg
HEALTHY • TASTY • EASY
85
IENTS INGRED ed pkin, cub m 400g pu flour 1 C plain
45 min Serves 4
ar 100g sug t milk t coconu ½ C low fa
Baked Pumpkin Kueh
¼ tsp salt 2 eggs
t until edium po rm m a in r te fo S a fork to cup of wa METHODpkin cubes with one mash pumpkin using m t, 1. Boil pu from hea .Remove softened nsistency. co a pureed ed 0 o C. and mash oven to 18 ugar, salt Add in plain t s a , e k il h m re t P 2. onu ed. eggs, coc ntil well combin u owl, beat b r e g ix . in m in ix a ps rem electric 3. In a m with an til no lum inutes pumpkin ntinue beating un 30 – 35 m r fo e o k c a d b n and flour an aking pa reased b g a to . in wn atter olden bro 4. Pour b p turns g to e th l serving. ti un s before e c li s to Cut in e to cool. 5. Set asid
Nutritional Information (per serving) Energy
98 kcal
Protein
2.5 g
Total Fat
1.5 g
Saturated Fat Cholesterol
0.9 g 25 mg
Carbohydrate
18.4 g
Dietary Fibre
1.2 g
Sodium
24 mg
HEALTHY • TASTY • EASY
87
15 min Serves 4
Coffee Milk Pudding
IENTS INGRED
w fat milk 800ml lo wder coffee po t n ta s in 2 Tbsp der latin pow 2 Tbsp ge gar 2 Tbsp su
S METHOD
Nutritional Information (per serving)
il in a ilk to a bo ffee powder, m t fa w 1. Bring lo ot. Mix instant co iling p to the bo in r a g u medium s d owder an e. gelatin p olv s is d l unti owls. milk. Stir dividual b in r u fo pour into heat and m o fr e v 2. Remo ing. fore serv 3. Chill be
Energy
159 kcal
Protein
13.5 g
Total Fat
2.5 g
Saturated Fat
1.7 g
Cholesterol
12 mg
Carbohydrate
20.5 g
Dietary Fibre
0.4 g
Sodium
103 mg
Milk and dairy products are calcium-rich foods. Include these foods in your daily diet to prevent osteoporosis and reduce risk for bone fracture.
HEALTHY • TASTY • EASY
89
IENTS INGRED
anas, ozen ban 3 large fr d d choppe peeled an rries mixed be 1 C frozen fat milk 1/2 C low
3 min
Serves 4
d proces
o S er in a fo METHOD gredients togeth ll in 1. Blend a oth. until smo . mediately im e v r e S 2.
sor
3-minute Ice Cream Nutritional Information (per serving) Energy
105 kcal
Protein
2.9 g
Total Fat
0.6 g
Saturated Fat
0.3 g
Cholesterol
2 mg
Carbohydrate
20.7 g
Dietary Fibre
3.3 g
Sodium
13 mg
Be creative! Replace mixed berries with other different bright coloured fruits.
HEALTHY • TASTY • EASY
91
snacks
Oatmeal Pancakes Avocado & Cream Cheese Toast Cucumber Raita & Pappadums Fruit Yoghurt & Cereal Cup Banana Loaf Pandan Muffin
IENTS INGRED
flour 1½ C plain eal ½ C oatm er ing powd 2 tsp bak ten ghtly bea 2 eggs, li fat milk 1½ C low rve ney, to se o h d n a s Fruit
20 min Serves 4
mixing wder in a o p g in k a S ilk and b our in m METHOD our, oatmeal and p d n a le e fl idd 1. Combin e a well in the m k a e M w ll. bowl. corporate In . e r tu egg mix m heat, er mediu t pan. v o n a p to the ho ying n o fr r k e c tt ti a -s ook b non to form. C n ¼ cup of t r ly 2. Heat a ta te s a s le im rox golde ny bubb pour app sides are er when ti th v o o b e l k ti a n c u tter. Flip pan minutes aining ba 2 m e – r 1 e r th e ok with for anoth nue to co ti n o C . n brow ed. ey if desir n o h d n a its ith cut fru 3. Serve w
Oatmeal Pancakes Nutritional Information (per serving) Energy
312 kcal
Protein
13.7 g
Total Fat
5.1 g
Saturated Fat
1.8 g
Cholesterol
98 mg
Carbohydrate Dietary Fibre Sodium
50.9 g 3.2 g 894 mg
Non-stick cookware can be used to reduce the amount of cooking oil needed.
HEALTHY • TASTY • EASY
95
5 min
IENTS INGRED
in bread wholegra ty s u r c k ic 4 slices th o, sliced 2 avocad eese cream ch t fa w lo 2 Tbsp taste pepper, to d e k c ra c Salt and
Serves 4
S METHOD st bread. a to y tl 1. Ligh n each cheese o m a e r c f o lices. vocado s thin layer a a h d it a w e r it p top 2. S read and slice of b taste. pepper to d e k c a r c lt and 3. Add sa
Avocado & Cream Cheese Toast Nutritional Information (per serving) Energy
326 kcal
Protein
6.7 g
Total Fat
26.3 g
Saturated Fat
8.1 g
Cholesterol
16 mg
Carbohydrate
14.0 g
Dietary Fibre
4.8 g
Sodium
260 mg
HEALTHY • TASTY • EASY
97
IENTS INGRED r, cucumbe 1 medium d grated n seeded a r in powde rt ½ tsp cum fat yoghu w lo d e n eete 1½ C unsw
10 min Serves 4
Cucumber Raita & Pappadums
¼ tsp salt ums 8 pappad
umin umber, c c u c , t r u yogh S METHOD cumber raita, mix bined. u ec well com 1. To mak salt until d n a r e d on high pow ppadum a p e v a w , micro ding. ppadums ntil it stops expan a p k o o c u 2. To s or 0 second heat for 3 diately ms imme u d a p p a 3. Serve p d raita. with chille
Nutritional Information (per serving) Energy
200 kcal
Protein
14.1 g
Total Fat
2.0 g
Saturated Fat
1.2 g
Cholesterol
17 mg
Carbohydrate
32.8 g
Dietary Fibre
0.6 g
Sodium
648 mg
Microwave four pappadums at one time by spreading them out on the turntable of the microwave oven.
HEALTHY • TASTY • EASY
99
IENTS INGRED
t yogurt 0ml) lowfa 0 (2 b tu ll 1 sma cereal high fibre r o s e k la 1 C bran-f
5 min
Serves 2
Fruit Yoghurt & Cereal Cup
uit 1 C fresh fr
ps. Top S ividual cu . D d O in H o T E tw M into sh fruit yoghurt al and fre e r e c 1. Divide h it cups w yoghurt . mediately im e v r e S . 2
Nutritional Information (per serving) Energy
189 kcal
Protein
9.9 g
Total Fat
2.8 g
Saturated Fat
1.6 g
Cholesterol
22 mg
Carbohydrate
28.0 g
Dietary Fibre
3.8 g
Sodium
169 mg
Milk & dairy products are calcium-rich foods. Include these foods in your daily diet to prevent osteoporosis and reduce risk for bone fracture.
HEALTHY • TASTY • EASY
101
60 min
IENTS INGRED ashed nanas, m
Serves 12
4 ripe ba flour 1 C plain r meal flou 1 C whole ing soda 1 tsp bak ten ghtly bea 2 eggs, li r 80g suga ¼ tsp salt ran oil ½ C rice b
Nutritional Information (per serving)
S METHOD ven to 175ºC. to
1. Prehea
da and baking so
Banana Loaf
e.
salt
Set asid together.
a sugar in n oil and ra . b ll e e w ic r ix , m gs anana, eg y ingredients and b d e h s a r d em dd sifted 3. Combin utes. g bowl. A in ix m for 50 min e e k a larg b d n loaf pan a a greased to in re ixtu 4. Pour m ving. efore ser b k c ra a n to cool o 5. Leave r,
2. Sift flou
Energy Protein Total Fat Saturated Fat Cholesterol Carbohydrate Dietary Fibre Sodium
231 kcal 4.1 g 10.8 g 1.0 g 31 mg 29.0 g 2.5 g 242 mg
HEALTHY • TASTY • EASY
103
IENTS INGRED our 2
aising fl ½ C self-r
al 1 C oatme ten ghtly bea 2 eggs, li r ¾ C suga leaves 4 pandan t milk 1 C low fa t yoghurt ml) low fa 0 0 (2 b 1 small tu ran oil ½ C rice b
45 min Serves 12
in a an leaves loth. and pand ec k s il e m e t h c fa S d low ve or a METHODpandan extract, blene. Strain with a fine sie e n ps. 1. To mak essor. Blend until fi paper cu c ro p d pan with o in fo ff u m e d pandan °C. Lin l ixture an en to 200 m v g o g t d oatmea e a e r, h a 2. Pre rt, sug g flour an u h in g is o a y -r , lf il e s no e rice bra wl. Fold in 3. Combin a large mixing bo tes until extract in – 45 minu 0 bined. 4 m r o c fo ll e e bak until w pans and to muffin in re tu ix m 4. Scoop rown. golden b ave it to en and le v o m o fr e 5. Remov ck before serving. cool on ra
Pandan Muffin Nutritional Information (per serving) Energy
274 kcal
Protein
6.6 g
Total Fat
9.2 g
Saturated Fat
2.3 g
Cholesterol
29 mg
Carbohydrate Dietary Fibre Sodium
40.8 g 1.9 g 276 mg
Short of time? Substitute pandan leaves with ¼ teaspoon of pandan flavoring.
HEALTHY • TASTY • EASY
105
Kiwi & Chia Seed Smoothie Mango & Oatmeal Smoothie Lemon Lime Soda Tomato Juice Masala Tea
beverages
IENTS INGRED
d and slice s, peeled it u fr i iw 4k chunks , cut into le p p a e 1 C pin t d and cu ana, peele n a b e rg 1 la ks into chun ge juice ½ C oran ia seeds 4 Tbsp ch bes 1 C ice cu
10 min Serves 4
cessor. S food pro D a O in H s T t n E ie M d e all ingre 1. Combin l smooth. ti Blend un . mediately im e v r e S . 2
Kiwi & Chia Seed Smoothie Nutritional Information (per serving) Energy
167 kcal
Protein
4.3 g
Total Fat
6.3 g
Saturated Fat
0.6 g
Cholesterol
0 mg
Carbohydrate
19.1 g
Dietary Fibre
8.4 g
Sodium
10 mg
This is an excellent tasty smoothie rich in vitamins and antioxidants.
HEALTHY • TASTY • EASY
109
10 min Serves 4
IENTS INGRED
eal ½ C oatm diced eeled and p , o g n a 1 large m yoghurt l) low fat m 0 0 (2 b 1 small tu bes 1 C ice cu
until ot water h f S o D p O u c H alf a MET eal with h 1. Mix oatm ined. b r well com f cold wate o p u c e n ts and o oth. ingredien ll a e in until smo b d n le B r. 2. Com o process in a food . mediately
3. Serve im
Mango & Oatmeal Smoothie Nutritional Information (per serving) Energy
118 kcal
Protein
5.5 g
Total Fat
2.4 g
Saturated Fat
0.9 g
Cholesterol
11 mg
Carbohydrate
17.3 g
Dietary Fibre
1.8 g
Sodium
0 mg
HEALTHY • TASTY • EASY
111
IENTS INGRED d ater, chille w a d o s L 1 lemon Juice of 1 lime Juice of 1 gar 2 Tbsp su , to serve Ice cubes
5 min
Serves 4
cup of a quarter in r S a D g u O s H MET issolve e syrup, d k a m o T . 1 ter. warm wa a large e juice in m li d n a n juice water. rup, lemo illed soda 2. Mix sy h c h it w op pitcher. T cubes. s with ice e s s la g 3. Serve in
Lemon Lime Soda Water Nutritional Information (per serving) Energy
35 kcal
Protein
0.1 g
Total Fat
0g
Saturated Fat
0g
Cholesterol
0 mg
Carbohydrate Dietary Fibre Sodium
8.8 g 0g 53 mg
An easy way to reduce daily sugar intake is to omit sugar from this recipe.
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113
IENTS and INGRED , washed s e to a m 8 large to wedges sliced into salt Pinch of
20 min Serves 4
Simmer ium pot. d S e D m O a H . MET matoes in onsistency forms to d e c li s c l soup 1. Place utes unti for 15 min sieve to re over a tu ix m to toma nd press 2. Strain a eds and skin. e remove s lt. Serve inch of sa p a h it w 3. Season hilled. c warm or
Tomato Juice Nutritional Information (per serving) Energy
64 kcal
Protein
3.6 g
Total Fat
0.4 g
Saturated Fat
0g
Cholesterol
0 mg
Carbohydrate
8.7 g
Dietary Fibre
4.4 g
Sodium
67 mg
Most canned tomato juice contains high amount of salt.Control your salt intake by making this easy tomato juice with minimal salt.
HEALTHY • TASTY • EASY
115
IENTS INGRED
t milk 2 C low fa er iece ging 1 1-inch p loves 8 whole c om pods 4 cardam tar anise s 1 whole s tea leave se black o lo p s b 1T gar 3 Tbsp su
15 min Serves 4
f
o S two cups METHOD all ingredients and to a boil.
e g 1. Combin medium pot. Brin a in minutes. r wate r for 3 – 5 e m im s heat and g, reduce in il o b e c t. 2. On serve ho sieve and e n fi a h a throug 3. Strain te
Masala Tea Nutritional Information (per serving) Energy
11 kcal
Protein
4.8 g
Total Fat
1.6 g
Saturated Fat
1.0 g
Cholesterol Carbohydrate
8 mg 19.8 g
Dietary Fibre
0g
Sodium
51 mg
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R IC E BR A N OI L A D V E RTOR I A L
R
ice bran oil probably needs no introduction. Rice bran oil is the oil extracted from the germ and the inner husk of rice, and is used for cooking and frying in many countries around the world. Rice bran oil has the most desirable fat composition, better frying stability and offers unique health benefits due to the presence of phytosterols and oryzanols. According to experts, the ratio of SFA: MUFA: PUFA (Saturated Fatty Acids: Monounsaturated Fatty Acids: Polyunsaturated Fatty Acids) of any oil is very important. In accordance to the latest recommendations the ideal fatty acid composition of oil should be 27-33%: 33-40%: 27-33%. And the fatty acid composition of rice bran oil
RICE BRAN OIL
“The Age Old Health Oil”
R IC E BR A N OI L A D V E RTOR I A L
comes closest to these recommendations with the percentages at 24: 42: 34. RICE BRAN AS A COOKING MEDIUM The smoking point of a fat is a desirable quality for a cooking medium. Oil very high in PUFA has a low smoking point and oil high in MUFA has a relatively higher smoking point. The smoke point of various eating oils is important to note because when oils are heated beyond their smoking point they develop free radicals which contribute to risk of cancer. A fat is no longer fit for consumption after it has exceeded its smoke point as it begins to break down. Oils with low smoking point cannot be used for high temperature cooking/frying. Though olive oil is one of the healthiest oil for cooking, by using extra virgin olive oil for frying one is doing more harm than good. HEALTH BENEFITS OF RICE BRAN OIL But what is it that makes rice bran oil so popular? Well, it’s the amazing health benefits that it carries that makes it stand out from other ‘healthy’ foods. Here is a comprehensive list of the health benefits rice bran oil offers. Menopause relief: Y-oryzanol, a compound present in rice bran oil, is believed to be effective in curbing hot flashes and other symptoms of menopause. A study found that 90% of women taking rice bran oil daily found relief in menopausal symptoms. Cholesterol busting power: The cholesterol-busting properties of rice bran oil are well-known, and an animal
118
HEALTHY • TASTY • EASY
study also revealed that rice bran oil was effective in decreasing total cholesterol for up to 42% and LDL cholesterol for up to 62%. Cancer protection: Yes, you read that right. Just changing your cooking oil can help keep you away from cancer. Rice bran oil is a rich source of tocopherols and tocotrienols, both of which are anti-mutagenic in nature. These substances help prevent cancer caused by free radicals. Better cardiovascular health: Thanks to the oil-laden foods that we all consume on a daily basis, heart diseases have become common. Rice bran oil, on the other hand, contains oryzanol, which helps reduce blood cholesterol levels, blood clotting and thereby prevents many heart diseases like congestive heart failure, heart attack etc. Improved skin health: Squalene, a compound present in rice bran oil, works wonders in improving skin health. It acts like a natural moisturizer, prevents the formation of wrinkles and delays skin ageing. It also protects the skin from sun damage and helps improve healthy skin tone. Immunity boost: Thanks to its high antioxidant content, rice bran oil can act as an effective immune system booster. Regular consumption of foods cooked in rice bran oil helps the body fight free radicals and improves its ability to fight against diseases. Endocrine power: The vitamin E content in rice bran oil is believed to work wonders in improving endocrine system function by balancing hormonal release. HEALTHY • TASTY • EASY
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EXTRACTED FROM RICE BRAN, the most nutritious layer of brown rice Rich in Vitamin E Contains Oryzanol Free from Trans Fatty Acid Free from Cholesterol High in Unsaturated Fats High Smoke Point, making it suitable for all types of cooking including frying
• • • • • •
Abbreviations & Measures C L Tbsp tsp *1 Tbsp
= = = = =
cup litre tablespoon teaspoon 3 tsp
Acknowledgements Nutrition & Dietetics Department Dietitians: Hazel Yeong Ee Ling, Hedy Cheng and Gladys Wong Hooi Chuan Food Services Department Executive Chef William Tay Teck Hock and his team of chefs: Simon Puah Hong Lam, Lim Eng Hoe, Ng Cheng Lean, Karthic Rajendran, Saikh Arsed Ali and Razali Bin Kellion Temasek Polytechnic Diploma in Applied Food Science and Nutrition students: Rachel Lim Yi Xuan and Zach Lim Fang Xian
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