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Healthy Recipes

Chilled Spring Roll (10 Rolls)

Ingredients:

 

Salmon sashimi

90 g

Vietnamese spring roll sheets

10 sheets

Carrots

2

Cucumber

1/2

Onion

1/2

Cherry tomatoes

8

 

Salad dressing:

 

Apple vinegar

4 Tbsp

Mixed herbs

2 Tbsp

Honey

2 Tbsp

Lemon juice

1 Tbsp

Crushed garlic

2 cloves

Mint leaves

a few leaves

Chopped red chili

as desired

Olive oil

as desired

 

Method:  

  1. Dice salmon. Rinse and julienne carrot, cucumber and onion. Cut cherry tomato in halves.
  2. Mix salad dressing ingredients well. Toss with (1).
  3. Soak spring roll sheet in warm water one by one.
  4. Wrap (2) with spring roll sheet.
Thai Green Curry Chicken (1 serving)

Ingredient:

 

Chicken fillet

80 g

Green pea

1/4 bowl

Thai eggplant

3 pc

Skim milk  

3 Tbsp

 

 

Seasoning:

 

Fat free green curry paste

2 tsp

Sweetener for cooking

1 tsp

 

Method:   

  1. Cut each Thai eggplant into four pieces, dice chicken fillet .
  2. Heat up non-stick pan, pan fry Thai eggplant and chicken fillet. Add 2 bowls of water, cook over medium heat for 5-6 minutes.
  3. Add green curry paste and green peas.
  4. Add skim milk (if it is too spicy, can add sweetener to reduce the spicy flavor).
  5. Cook until the sauce becomes thick and ingredients are well done.
Super Mushrooms (1 Serving)

Ingredients:

 

Portabello

2

Tofu

1 piece

Tuna Fish

1/3 cup

Corn kernels

1/2 cup

Low Fat Cheese

1 slice

 

Method:

  1. Pre-heat oven to 190℃ / 375℉.
  2. Mix tofu with con kernels and tuna, stuff the mushrooms with the ingredients.
  3. Grate cheese and sprinkle on the mushrooms.
  4. Bake for 10 minutes. Serve hot.
Grass carp's tail soup with tofu and tomato (2 servings)

Ingredients:

 

Water

6 cups

Grass Carp's tail

320 g

Hard tofu

1

Tomatoes

2

Oil

2 tsp

Coriander

2

Ginger

2 slices

Pepper

as desired

 

 

Marinate:

 

Salt

1/2 tsp

 

Method

  1. Rinse tofu and cut into small pieces.
  2. Rinse tomatoes and dice.
  3. Rinse the grass carp's tail and remove the scales, pat dry and marinate with salt.
  4. Heat oil, sauté ginger and pan fry grass carp's tail until golden brown.
  5. Bring water to boil, add grass carp's tail and cook over high heat, then turn to medium heat and cook for 20 minutes.
  6. Add tomatoes, tofu and cook for 5 minutes.
  7. Season with salt and pepper.     
 
Congee with Carrot and Minced Pork (2 servings)

Ingredients:

 

Minced pork

160 g

Rice

50 g

Water

7 cups

Carrot (diced)

1/2 cup

Stock

1/2 cup

Corn kernels

1/2 cup

Dried scallop

2

Peanut oil

1 tsp

Ginger (shredded)

a few

Green onion (diced)

a few

 

 

Marinade:

 

Sesame oil

1/2 tsp

Salt

1/3 tsp

 

 

Seasoning:

 

Salt

1/3 tsp

 

Method:

  1. Rinse rice and soak dries scallop.
  2. Bring water to a boil, add rice and dried scallop. Cook over medium heat for 50 mintes until it forms congee.
  3. Marinate minced pork for a while.
  4. Put carrot and stock into a blender and blend well.
  5. Add minced pork, corn kernels and carrot mixture into the congee and bring to a boil over high heat. Season to taste.
  6. Sprinkle with shredded ginger and diced green onion.
Potato Balls (2 servings)

Ingredients:

 

Mashed Potato Powder

1 cup

Milk

3/4 cup

Ham

2 slices

Mixed Vegetables

1/2 cup

Butter

1 tsp

      

Method:  

  1. Preheat oven 190℃/375℉. Grease baking tray.
  2. Mix milk and mashed potato powder, make mashed potato.
  3. Melt butter, mix with mixed vegetables, add into the mashed potato. Mix well.
  4. Roll mashed potato into balls by using two tablespoons.
  5. Put the potato balls on the baking tray and bake for 5 minutes. Serve hot.
Assorted Rice Lover (2 servings)

Ingredients:

 

White rice

1/2 cup

Brown rice

1 cup

Fat free ham

3 slices

Mixed vegetables

1/2 cup

Fat free/low fat chicken broth

1 cup

Crushed garlic

1 tsp

Water

as desired

 

Method:

  1. Dice ham.
  2. Rinse rice, add crushed garlic, chicken broth and water in the rice cooker. Cook until done
  3. When rice is done, add ham and mixed vegetables, cook for a few minutes. Serve hot.
Chicken Salad with Walnuts (2 servings)
Ingredients:

Chicken (julienned and cooked)

160 g

Lettuce

150 g

Walnut

20 g

Green apple

1/2

Orange

1/2

 

Salad dressing:

Orange juice

 

 

25 ml

Olive oil

2 tsp

Vinegar

1/2 tsp

Pepper

a pinch

 

Method:

  1. Chop lettuce into pieces. Dice green apple. Peel and dice orange.
  2. Put all ingredients and salad dressing in a salad bowl. Toss well.
Almond Pandan Cake (8 servings)
Ingredients:  
Cake flour
100 g
Sugar  80 g
Vegetable oil  35 ml
Eggs  4
Baking powder  1 tsp
Cream of tartar  1/4 tsp
Pandan leaves  4 strips (available in Thai grocery stores)
Warm water  60 ml
Green tea powder  2 Tbsp
Almond (sliced)  as desired
   
Utensil:  

Pound cake tin

 

 

Method:

  1. Chop pandan leaves. Blend with warm water in a blender. Sift and save the pandan juice.
  2. Separate egg whites and yolks.
  3. Preheat oven to 200℃ / 385℉. Grease pound cake tin.
  4. Sift together baking powder,flour and 1/3 of sugar. Add vegetable oil, egg yolks, pandan juice, green tea powder. Whisk until smooth as batter.
  5. In another grease-free mixing bowl, whisk egg whites and cream of tartar until bubbling. Gradually add 2/3 of sugar and whisk until stiff.
  6. Fold egg whites into batter gently until barely combined.
  7. Turn the batter into the tin. Bake for 40-50 minutes. Garnish with almond slices.