Healthy Tasty Easy - Recipes with 8 ingredients or less

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.

HEALTHY • TASTY • EASY

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

HEALTHY • TASTY • EASY

117

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

119

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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