Why Go Meatless?................................... 3 Meal Plan…………………………………………… 4
Sides
Grocery List……………………………………….. 5
Five-spice Treasure Bun.....................
21
Appetizers
Long Bean Omelette...........................
22
Oriental Fried Cabbage....................... 23
Apple Salad.............................................. 7 Beetroot Salad......................................... 8 Egg Salad.................................................. 9 Soups Broccoli Soup.......................................... 11 Pumpkin Soup........................................ 12 Sweet Corn Tofu Soup........................... 13 Mains Apple Risotto........................................... 15 Brown Rice Mee Siam............................ 16 Gratin Dauphinois.................................. 17 Penne Pasta with Sweetcorn & Beans. 18
Spinach with Chinese Mushroom.....
24
Stewed Mushroom.............................. 25 Sweet Soy Tempeh.............................. 26 Desserts
Banana Yogurt Drink........................... 28 Beetroot & Mango Jelly....................... 29 Yogurt Parfait....................................... 30 Snacks Banana French Toast..........................
32
Oat Mango Drink................................. 33 Vegetable & Cheese Toast.................. 34
Three Treasure Brown Rice................... 19 2
Going meatless reduces our carbon footprint. To produce 1 kg of beef, 16,000L of water is used and 27 kg of greenhouse gases are produced. As compared to 1 kg of beans where 4,000L of water used, that is only a quarter of the amount of water used to produce the same amount of food. We can do our part by adopting a meatless diet to reduce the impacts of global warming.
4,000L of water
16,000L of water
Having meatless meals is also beneficial for our health. Research has shown that consuming less red meat, and focusing more on fruits, vegetables, grains and legumes has significantly reduced the risk of chronic diseases such as obesity, type 2 diabetes, cancer and heart disease. Additionally, plant-based proteins are less costly and offer various health benefits.
Source: Mayo Clinic (MC) National Center for Biotechnology Information (NCBI)
3
Day 1 Breakfast: Egg Banana French Toast Lunch: Three Treasures Brown Rice Egg Salad Dinner: Brown Rice Sweet Soy Tempeh Oriental Fried Cabbage Mango Dessert: Beetroot & Mango Jelly
Day 2
Breakfast: Oat Mango Drink Lunch: Apple Risotto Beetroot Salad Dinner: Brown Rice Stewed Mushroom Long Bean Omelette Banana, medium Dessert: Yogurt Parfait
Day 3 Breakfast: Egg Banana French Toast Lunch: Five-Spice Treasure Bun Apple Salad Strawberry Dinner: Brown Rice Spinach with Chinese
Dessert:
Mushroom Sweet Corn & Tofu Soup Banana Yogurt Drink
4
VEGETABLES Lettuce Cabbage Spinach Snow peas Celery Long beans Fresh thyme Beetroot Sweet corn Red chilli White radish White onion Red onion Black fungus Dried shiitake mushrooms Fresh shiitake mushrooms
FRUITS Apple Mango Banana Strawberry Dried raisins Lemon juice Cherry tomato
MEAT & OTHERS Eggs Tempeh Silken tofu Preserved beancurd Tau Kwa Margarine Low fat greek yogurt
BROWN RICE & OTHERS Oats Brown rice Risotto rice Digestive biscuits Whole meal bread Cashew nuts Black eyed peas
MISCELLANEOUS Chai poh Yakult Instant jelly powder
CONDIMENTS
Salt Garlic cloves Pepper Shallots Sugar Ginger Brown sugar Cloves Cooking oil Star anise Peanut oil Cardamom pod Chilli sauce Cinnamon stick Tomato sauce Five spice powder Thousand island Instant garlic flake Mayonnaise Potato flour Vegetable broth Corn flour Light soy sauce Strawberry jam Dark soy sauce Honey Vegetarian oyster sauce
5
6
Recipe by Chef Gavin
Ingredients - 200g mixed salad - 1 medium apple - 2 stalks celery - ¼ cup dried raisins
Salad Dressing: - ½ cup low fat greek yoghurt - 2 Tbsp mayonnaise - 2 Tbsp lemon juice - salt & pepper
Per Serve 15 min
135 kcal
4 pax
Nutritional Information (per serving)
Methods • Mix all the ingredients for salad dressing in a mixing bowl. Set aside. • In a large bowl, add in the salad, celery, raisins & apple. • Pour the dressing on top of the salad. • Toss & mix well before serving.
Energy 135 kcal Protein 4g Total Fat 3g Saturated Fat 1g Cholesterol 6 mg Carbohydrate 20 g Dietary Fibre 4g Sodium 213 mg
7
Recipe by Chef Sarah
Ingredients - 2 beetroots - 1 red onion - 2 red apples min mayonnaise 135 kcal -15 2 tbsp
Per Serve 75 min
109 kcal
4 pax
Methods • Bring a pot of water to a boil, cook beetroots for 1 hour. • Drain the water & peel the beetroots skin under running water. • Dice the beetroot into cubes. • In a large mixing bowl, combine all ingredients & mix well. • Set the salad in the fridge. Serve cold.
Nutritional Information (per serving) Energy 109 kcal Protein 2g Total Fat 3g Saturated Fat 0g Cholesterol 3 mg Carbohydrate 18 g Dietary Fibre 4g Sodium 102 mg
8
Recipe by Chef Huang & Chef Lian Kim Hoong
Ingredients -1 medium egg - 3 pcs lettuce - 3 pcs cherry tomatoes minsnow peas 135 kcal -15 2 pcs - 1 Tbsp low fat Thousand Island sauce
Per Serve 30 min
50 kcal
1 pax
Methods • Place egg in a saucepan, cover egg with water. Slowly bring water to a boil for 10 minutes. Remove from heat & let sit for a few minutes. • Blanch sliced snow peas, drain & transfer to a bowl. • Remove the yolk & cut egg white into cubes. • Line lettuce on a bowl, place cherry tomatoes, snow peas & egg whites on top. • Place Thousand Island sauce on a separate saucer, serve immediately.
Nutritional Information (per serving) Energy 50 kcal Protein 4g Total Fat 2g Saturated Fat 0g Cholesterol 4 mg Carbohydrate 4g Dietary Fibre 1g Sodium 171 mg
9
10
Recipe by Chef Chin
Ingredients - 500g broccoli florets - 100ml cooking cream - ½ tsp salt minpepper to 135 kcal -15 white taste - few drops of olive oil
Per Serve 25 min
88 kcal
4 pax
Methods • Blanch broccoli florets in boiling water for 4 minutes. • Pour broccoli & ½ of the water into a blender. Add salt into the blender. • Blend the soup until smooth. Lastly, add in cooking cream & drizzle with olive oil. Season soup with pepper. Serve hot.
Nutritional Information (per serving) Energy 88 kcal Protein 4g Total Fat 7g Saturated Fat 5g Cholesterol 0 mg Carbohydrate 1g Dietary Fibre 3g Sodium 209 mg
11
Recipe by Chef Sandy & Chef Samuel
Ingredients - 1kg pumpkin - 200g carrots - 10g white onion 135 kcal -15 1Lmin vegetable stock - 300ml cooking cream - 200ml low fat milk - Salt & pepper, pinch
Per Serve 50 min
265 kcal
4 pax
Methods • Heat a large pot & sauté pumpkin, carrots & onions until fragrant. • Add in vegetable stock & boil vegetables until soft. • Remove from heat & cool for 15 minutes. • Using a blender, blend the soup until smooth. • Reheat the soup & season with salt & pepper. • Add in cooking cream & milk before boil. Serve hot.
Nutritional Information (per serving) Energy 265 kcal Protein 8g Total Fat 19 g Saturated Fat 17 g Cholesterol 3 mg Carbohydrate 13 g Dietary Fibre 4g Sodium 318 mg
12
Recipe by Chef Hoh
Ingredients - 700ml vegetable stock - 150g silken tofu - 320g sweet corn min light soya 135sauce kcal -15 1 Tbsp - 1 Tbsp fresh ginger - 1 Tbsp corn flour
Per Serve 25 min
109 kcal
4 pax
Methods • In a large pot, boil vegetable stock with sweet corn & sliced ginger. • Slowly add in corn starch until soup thickens. • Season soup with light soya sauce. • Finally, add in silken tofu & serve hot.
Nutritional Information (per serving) Energy 109 kcal Protein 5g Total Fat 2g Saturated Fat 0.2 g Cholesterol 0 mg Carbohydrate 17 g Dietary Fibre 3g Sodium 196 mg
13
14
Recipe by Chef Gavin
Ingredients - 4 Tbsp margarine - 1 medium apple - 1 tsp fresh thyme min risotto 135 -15 2 cups rice kcal - 5 cups vegetable broth - 1 white onion - black pepper
Per Serve 50 min
299 kcal
5 pax
Methods • In a large pot, sauté onion with margarine until golden brown over medium heat. • Add in risotto rice & stir for 15 minutes. Add in the vegetable broth & fresh thyme. Season with black pepper. • Add in apple when the rice is ¾ cooked. Cover with a lid & cook until the broth is reduced. • Garnish with thyme & serve hot.
Nutritional Information (per serving) Energy 299 kcal Protein 9g Total Fat 14 g Saturated Fat 6g Cholesterol 17 mg Carbohydrate 33 g Dietary Fibre 2g Sodium 576 mg
15
Ingredients - 180g brown rice bee hoon - 100g round cabbage - 2 tsp soybean oil 15 min 135 kcal - 1 medium hardboiled egg - 1 whole lime - 2g kucai - 5g half piece tau pok Mee siam gravy: - 30g instant nonya mee siam paste - 200ml vegetable stock Methods • Heat the pan with oil and stir fry cabbage strips with the paste, followed by brown rice bee hoon. Stir fry & set in a bowl. • Blanch tau pok in a boiling pot of water. • Cook the instant nonya mee siam paste with vegetable stock, simmer for 10 - 15 minutes & pour into the bowl. • Add hardboiled egg & tau pok & garnish with kucai & lime.
Per Serve 60 min
703 kcal
1 pax
Nutritional Information (per serving) Energy 703 kcal Protein 15 g Total Fat 26 g Saturated Fat 5g Cholesterol 173 mg Carbohydrate 100 g Dietary Fibre 8g Sodium 730 mg
16
Recipe by Chef Iskandar
Ingredients - 1kg potatoes - 200ml low fat milk - 50ml cooking cream mincheddar 135 kcal -15 180g cheese - 1 bay leaf - 1 garlic clove - salt & pepper
Per Serve 80 min
327 kcal
6 pax
Methods • Preheat oven to 200°C & lightly oil a deep ceramic dish. • Heat milk, cooking cream, bay leaf & garlic in a pan. When mixture bubbles at the sides of the pan, turn heat off & cool slightly. • Sprinkle 1Τ3 of cheese at bottom of dish & cover with a layer of potato slices, overlapping slightly. Season with salt & pepper. • Layer till all cheese & potatoes have been used. • Strain mixture in step 2 & pour it over the potatoes. Gently press potatoes down to absorb the liquid. Discard bay leaf & garlic. • Sprinkle more cheese & bake for 35 - 40 minutes or until potatoes are golden brown & tender.
Nutritional Information (per serving) Energy 327 kcal Protein 13 g Total Fat 19 g Saturated Fat 15 g Cholesterol 34 mg Carbohydrate 24 g Dietary Fibre 3g Sodium 250 mg
17
Recipe by Chef Hoh
Ingredients - 800g penne pasta, cooked - 1 Tbsp olive oil min -15 40g onions 135 kcal - 60g kidney beans - 60g chickpeas - 100g sweet corn - 20ml cooking cream - 20ml vegetable stock
Methods • Heat oil in the pan, add in chopped onion, sweet corn, kidney beans & chickpeas sauté until cooked. • Add in vegetable stock & pasta & mix well. • Slowly add in cooking cream. Remove from heat once pasta is coated evenly with sauce. • Garnish with parmesan cheese & chopped parsley if desired.
Per Serve 35 min
361 kcal
4 pax
Nutritional Information (per serving) Energy 361 kcal Protein 10 g Total Fat 8g Saturated Fat 2.5 g Cholesterol 0 mg Carbohydrate 59 g Dietary Fibre 6g Sodium 205 mg
18
Ingredients - 8 dried shitake mushrooms - 200g brown rice - 1 Tbsp cooking oil 15 min 135 kcal - 4 garlic cloves - 100g black-eyed peas - 100g unroasted cashew nuts - 200g long beans - 3 Tbsp vegetarian oyster sauce - 600 ml water
Methods • Soak shiitake mushrooms in warm water till softened. Slice into strips. • Rinse brown rice, soak & set aside. • Add oil & minced garlic into rice cooker bowl, close the lid & start the rice cooking function. • When the rice cooker unit is warm enough to sauté garlic, add black-eyed peas, cashew nuts, sliced mushrooms & long beans. Stir well & cook for 5 minutes or until mixture is fragrant. • Add brown rice & stir mixture. Cook for 10 mins. • Mix vegetarian oyster sauce with water & pour into the pot. Stir ingredients & allow the rice cooking function to finish its cycle. Serve hot.
Per Serve 60 min
508 kcal
4 pax
Nutritional Information (per serving) Energy 508 kcal Protein 17 g Total Fat 17 g Saturated Fat 3g Cholesterol 0 mg Carbohydrate 72 g Dietary Fibre 11 g Sodium 399 mg
19
20
Recipe by Chef Simon
Ingredients - 40g taukwa - 1½ tsp chili sauce - 1½ tsp tomato sauce 15 min 135 kcal - 2 tsp vegetarian oyster sauce - 1 tsp dark soya sauce - pinch of five-spice powder - 1 tsp instant garlic flakes - 180ml water Starch solution: - 2g potato flour - 1 tsp water Methods • In a non-stick pan, cook the taukwa with all the ingredients, except the starch solution & slowly add in the water. • When the taukwa has softened, slowly add in the starch solution & continue cooking until the sauce thickens slightly. • Serve with rice or steamed buns.
Per Serve 30 min
93 kcal
4 pax
Nutritional Information (per serving) Energy 93 kcal Protein 2.7 g Total Fat 2.8 g Saturated Fat 2.5 g Cholesterol 0 mg Carbohydrate 13.8 g Dietary Fibre 1.1 g Sodium 163 mg
21
Recipe by Chef Ho Shok Fong
Ingredients - 100g white radish - 210g long beans - 2 tbsp vegetable oil - 15g fried chai poh - 25g fried garlic - 8 medium eggs - white pepper - red chili
Per Serve 30 min
225 kcal
4 pax
Methods • Bring a pot of water to boil, blanch long beans & white radish for 3 minutes, set aside. • Heat non-stick pan with oil, add radish, chai poh, garlic & long beans, mix well, & reduce heat. • In a large bowl, season eggs with salt & pepper, whisk & stir till cooked. Cook for 3 - 5 minutes before flipping. • Once both sides are lightly brown, remove from heat, garnish with red chilli & serve.
Nutritional Information (per serving) Energy 225 kcal Protein 12 g Total Fat 17 g Saturated Fat 4g Cholesterol 302 mg Carbohydrate 5g Dietary Fibre 4g Sodium 236 mg
22
Recipe by Demi Chef de Partie Mok Jey Lun
Ingredients - 2 Tbsp cooking oil - 130g fresh shitake mushroom - 40g ginger - 400g cabbage - 120g black fungus - 2 Tbsp oyster sauce - 1 tsp sugar - 2 cups water
Methods • Heat pan with oil, stir fry mushrooms till soft, set aside. • Stir-fry ginger till fragrant, add cabbage & black fungus. • Add in mushrooms & vegetarian oyster sauce. Slowly add water & braise for 5 - 8 minutes. • Season with sugar & serve.
Per Serve 30 min
180 kcal
4 pax
Nutritional Information (per serving) Energy 180 kcal Protein 6g Total Fat 5g Saturated Fat 0.7 g Cholesterol 0 mg Carbohydrate 29 g Dietary Fibre 3.8 g Sodium 257 mg
23
Recipe by Chef Ho Shok Fong
Ingredients Ingredients - 45g ginger - 450g spinach - 1 Tbsp soyamushroom sauce - 245glight shitake - ½ -Tbsp soya sauce 1 tspdark oil (spices infused) - 1 red chili vegetarian oyster - 1 Tbsp - 2 tsp brown sugar sauce - 2 Tbsp - 1 tspvegetarian light soya oyster sauce sauce - 100g shitake mushroom - 1/2dried tsp dark soya sauce - mixed - 1/2 spices tsp brown sugar Mixed spices: - 3-5 cardamom pod - 1 cinnamon stick - 1 star anise - 2 cloves Methods • Bring water to a boil, add oil & blanch the spinach. Drain & set aside. • Cut spinach into portion size & place onto a plate. • Boil 380ml water, add mushrooms & reheat for 1 minute. Drain & place mushrooms on top of the spinach. • Thicken sauce with corn flour, pour the sauce over the mushroom & serve hot.
Per Serve 30 min
64 kcal
4 pax
Nutritional Information (per serving) Energy 64 kcal Protein 5g Total Fat 2g Saturated Fat 0.3 g Cholesterol 0 mg Carbohydrate 5g Dietary Fibre 3g Sodium 296 mg
24
Recipe by Chef Ho Shok Fong
Ingredients Ingredients - 45g ginger - 450g spinach - 1 Tbsp soyamushroom sauce - 245glight shitake - 1/2 dark soyainfused) sauce - 1Tbsp tsp oil (spices - 1 red chili vegetarian oyster - 1 Tbsp - 2 tsp brown sugar sauce - 2 Tbsp - 1 tspvegetarian light soya oyster sauce sauce - 100g shitake mushroom - 1/2dried tsp dark soya sauce - mixed - 1/2 spices tsp brown sugar Mixed spices: - 3-5 cardamom pod - 1 cinnamon stick - 1 star anise - 2 cloves
Methods • Parboil mushrooms with hot water & drain. • Bring 2.2L of water to boil, & add all the ingredients. For best texture, cook for at least 2.5 4 hours. • Place the mushrooms on a plate then pour the sauce & serve.
Per Serve 4h 20m
124 kcal
4 pax
Nutritional Information (per serving) Energy 124 kcal Protein 12 g Total Fat 1g Saturated Fat 0g Cholesterol 0 mg Carbohydrate 11 g Dietary Fibre 6g Sodium 399 mg
25
Ingredients - 250g tempeh, steamed - 3 shallots - 1 Tbsp peanut oil - 3 garlic cloves - 150g snow peas - 2½ Tbsp soy sauce, reduced-sodium - 3½ Tbsp honey
Per Serve 20 min
252 kcal
4 pax
Methods • In a heated pan, add in oil, shallots & tempeh. • Pan-fry the tempeh until caramelized or for around 5 minutes. • Add in garlic, soy sauce & honey until the tempeh is well-coated. • Add in snow peas & stir-fry for another 3 - 4 minutes. • Serve over brown rice to complete your meal.
Nutritional Information (per serving) Energy 252 kcal Protein 14 g Total Fat 10 g Saturated Fat 1g Cholesterol 0 mg Carbohydrate 24 g Dietary Fibre 6g Sodium 480 mg
2620
27
Recipe by Chef Yong Ping
Ingredients - 1 banana, fresh - 75g low-fat yogurt - 1 bottle yakult - 1¼ Tbsp honey - ½ Tbsp oats
Per Serve 20 min
138 kcal
4 pax
Methods • Blend all ingredients together (except oats) till smooth and creamy. • Sprinkle a pinch of oats on top. • Serve chilled.
Nutritional Information (per serving) Energy 138 kcal Protein 4g Total Fat 1g Saturated Fat 0.2 g Cholesterol 6 mg Carbohydrate 29 g Dietary Fibre 2g Sodium 32 mg
28
Recipe by Chef Sarah
Ingredients - 200g beetroot, boiled - ½ mango - 12g instant jelly powder - 33g sugar - 300ml water
Per Serve 120 min
81 kcal
4 pax
Methods • Cut beetroot into small pieces, blend with 1-2 tbsp of water until a puree is formed. • In a large pot, add instant jelly powder, sugar & water. Bring mixture to a boil, & keep on low heat. • Place half of jelly mixture into another pot & keep on low heat. Add the beetroot puree & mix well. • Pour the beetroot jelly into serving glasses & set in the fridge for 30 minutes. • Remove from the fridge & make a few slits in the jelly. Pour clear jelly on top of set layer. Add some diced mango and set in the fridge for 30 minutes. • Repeat steps 4 & 5 until the mixtures are finished. Serve cold.
Nutritional Information (per serving) Energy Protein Total Fat Saturated Fat Cholesterol Carbohydrate Dietary Fibre Sodium
81 kcal 1g 0g 0g 0 mg 18 g 2g 34 mg
29
Recipe by Chef Cheng
Ingredients - 400ml plain low-fat yoghurt - 1 mango - 6 digestive biscuits - 9 strawberries - 3 banana - 2½ Tbsp honey Optional: - mint leaves
Methods • Serve in 6 oz glass jars, layer in the following order. • Yogurt, mango, digestive biscuits, yogurt, strawberries, ½ tablespoon of honey, digestive biscuits, yogurt, banana & mint. • Repeat. Chill for 20 - 30 minutes & serve as breakfast, snack or dessert.
Per Serve 50 min
268 kcal
5 pax
Nutritional Information (per serving) Energy 268 kcal Protein 8g Total Fat 6g Saturated Fat 3g Cholesterol 14 mg Carbohydrate 46 g Dietary Fibre 2g Sodium 187 mg
30
31
Recipe by Chef Huang & Chef Lian Kim Hoong
Ingredients - 2 slices wholemeal bread - 2 beaten eggs - 1 medium banana - 2 tsp cooking oil - 10g margarine - 20g strawberry jam Optional: - cinnamon powder - icing sugar - maple syrup
Methods • Spread jam onto wholemeal bread. • Beat eggs into a bowl. • Dip bread into the egg mixture. • Heat pan with cooking oil & pan - fry the bread. • Cook both sides until done & remove the toast from the pan. • Pan-fry banana slices using margarine. • Sprinkle with cinnamon powder & icing sugar.
Per Serve 20 min
261 kcal
4 pax
Nutritional Information (per serving) Energy 261 kcal Protein 9g Total Fat 13 g Saturated Fat 3g Cholesterol 151 mg Carbohydrate 27 g Dietary Fibre 3g Sodium 222 mg
32
Recipe by Sous Chef Ng Cheng Lean
Ingredients - 70g oats - 170g water - 400g fresh mango, cubed - 4 tubes vitagen/yakult - 200g ice cubes
Per Serve 20 min
171 kcal
4 pax
Methods • Boil the oats with water until cooked & remove from heat. • Add cooked oats, fresh mango, yakult & ice cubes into the blender & blend till smooth. • Divide mixture into 4 cups & it's ready to serve.
Nutritional Information (per serving) Energy 171 kcal Protein 3.5 g Total Fat 1.7 g Saturated Fat 0.5 g Cholesterol 0 mg Carbohydrate 33.9 g Dietary Fibre 3.2 g Sodium 20 mg
33
Recipe by Chef Ho Shok Fong
Ingredients - 12 pieces wholemeal bread - 1 Tbsp cooking oil - 180g fresh shitake mushroom - 100g large onion - 360g green & red capsicum - 50g mozzarella cheese - ¼ tsp salt - white pepper, pinch
Methods • Heat oil in a non-stick pan, stir fry mushroom till cooked. • Add onions & capsicum, fry till fragrant. • Season with salt & set aside. • Sprinkle cheese on both sides of the bread & spread the vegetables evenly. Place another slice of bread on top. • Heat up a pan & panfry till both sides turn light brown, remove & cut toast into pieces. Serve immediately.
Per Serve 35 min
344 kcal
4 pax
Nutritional Information (per serving) Energy 344 kcal Protein 17 g Total Fat 10 g Saturated Fat 3.4 g Cholesterol 8 mg Carbohydrate 45 g Dietary Fibre 9g Sodium 474 mg
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Acknowledgements Temasek Polytechnic Diploma in Food Nutrition and Culnary Science Students: Chloe Toh Ler Ya and How Jia Mian Elizabeth
NUTRITION & DIETETICS and FOOD SERVICES Khoo Teck Puat Hospital, 90 Yishun Central Singapore 768828 Tel: (65) 6602 2420 Email: ktph.dietitians@ktph.com.sg Instagram: ktph.dietitians Website: www.ktph.com.sg