• Boiled Macaroni till soft (but not too soft) and drain out water.
• In a stoneware plate mix Macaroni with Baked Beans.
• Place 2 slices of cheese on top and bake in oven for 5 mins @ 220 degrees or till cheese melts.
• Sprinkle with Italian Herbs and Bacon Bits before serving.

Ingredients

• 250gms of lean pork (optional with chicken fillet)
• 1 piece of taukwa
• 1 tsp chopped garlic
• 1 cup of rice
• 3 cups thick chicken stocks (made from boiling chicken breast bone)
• 2 eggs
• 2-3 stalks of spring onions or parsleys
• Crispy fried small onions
  
  Method:
  1. Boil the pork in hot water then slice the pork and cut into thin strips.
  2. Cut taukwa into 1 inch thin strips and slow pan fried till brown.
  3. Stir fry taukwa strips and pork strips with a little black soya sauce and chopped garlic.
  4. Make porridge using rice and chicken stocks. Boil till grains opens.
  5. Add the stir fried pork and taukwa into porridge.
  6. Keep at low fire till boil. Add salt to taste.
  7. Beat the eggs and make thin egg omelette. Cut omelette into strips.
  8. Serve porridge garnish with crispy onions, spring onions, parsleys and egg omelette strips.
  
  
  
  Lovely Options
  For Children – sprinkle with Japanese Hello Kitty seaweed strips
  For Adult – Serve with red cut chillies or sambal blachan

Cook Right Eat Right blogged @ Monday, September 03, 2007

Singapore Chicken Rice
(Healthily modified)

Ingredients for chicken

• 3 pieces of large chicken breast
• 4 pieces of 1/4" thick slices of fresh peeled ginger
• Few stems of chinese parsely
• 7 cloves of garlic – lightly crushed with skin unpeeled
• 1 tsp of fine salt
  

Method

• In a saucepan bring to boil water, ginger, garlic, parsley.
• Remove skin from chicken breast and put into boiling water. Add salt.
• Put aside the chicken breast to cool once cooked. 3-minutes boil over big fire. Do not over boil chicken till too hard. (Save the stock to make rice and soup).
• Remove breast meat from the bone, use cleaver to flatten the meat and cut them into serving size.
• Drip some olive oil/sesame oil together with a mild light soya sauce.
• Serve chicken with parsely or cucumber and tomatoes.

Use half portion of chicken stock to cook rice and the other half to make soup.

Ingredients for Rice

• 3 cups Basmati rice
• 1 clove of garlic
• 2 pieces of pandan leaf
• 6 slices of fresh peeled ginger
• 1 teaspoon of salt
• Cook Rice with chicken stock prepared above

Ingredients for Soup

• Use 2nd half of the stock from above
• Add chopped carrot
• Add chopped pumpkin
• Add tofu cut into cubes
• Add slices of cabbage
• Add pinch of salt to taste
• Bring to boil for about 10mins. Garnish with chopped spring onions

Ingredients for the Chilli Sauce

• Grind fresh red chillies wth seeds
• Add to grinder 2 cloves garlic
• Add to grinder 2 slices ginger
• Add a little stock from above
• Make it to a watery paste

Ingredients for green Salad

• Choice of green vegetables
• Add 2 tbsp of balsamic vinegar
• Squeeze some lemon juice
• Drip some olive oil before serving

Healthy Hot tips :
• Use Basmati Rice to lower glycermic index
• Use pumpkin to sweeten soup instead of MSG
• Use olive oil or sesame oil instead of vegetable oil or chicken fats

****************************************************************

Healthy Weekend Trip

In November 2006 - "Cook Right Eat Right" was requested by MediaCorp 95.8FM to jointly work with them for a Family Healthy Weekend Trip to Desaru. The 2 Days 1 night weekend was much enjoyed by 253 participants. Together with the hotel, CRER shows them how daily hawker specialities can be prepared healthily.

If you are interested to have the above program organised for your Company

or even recipes of above meals, please write to cookrighteatright@yahoo.com

otherwise contact Carol @ Mobile +65-92979131

Cook Right Eat Right blogged @ Monday, September 03, 2007

Tuesday, August 28, 2007

The Launch -
COOK RIGHT EAT RIGHT (CRER) series of Talks

On 26th April 2006, the Singapore Business & Professional Women Association
collaborated with the Singapore Art Museum to launch a Women Wellness Club.

Cook Right Eat Right Series of programs and workshops were the brainchild of Carol Tay and Low Siew Kiang to meet the needs of the club members.

Low Siew Kiang (Sue)

Carol Tay

It was viewed that in our rapidly changing and fast paced economic and social
environment, and with growing incidence of degenerative diseases caused by stress, unbalanced nutrition and poor lifestyle habits, busy women professionals and businesswomen are at risk of suffering poor health, if they do not take charge of their health NOW.

The aim of CRER is to extend care and concern for the personal health of working women and family. We try to create awareness through our talks and workshops to educate them on how to eat and live healthily. Workshops were designed to explore ways of cooking creatively for healthy eating, with quick and easy methods and recipes suitable for busy women executives who do not have the time and energy to prepare home-cooked meals for themsleves and their loved ones after a busy day at work.

On 1 June 2006 the 8-part series kick off with the first topic "The What & How of a healthy Meal". The workshop was complimented with a cooking demonstration by Venezia’s true-blue Italian chef, Claudeo, who showed the innovative Italian-Asian fusion recipes.



Examples of some interesting session were :

COOK RIGHT EAT RIGHT SERIES-I

• The What & How of a Healthy Meal
  
• Teach Your Child Health
  
• Little Chefs in Action
  
• Why Diets Don’t Work
  
• Cooking without Trans Fats
  
• How to Eat Healthily at Hawker Stalls
  
• Organic Cooking and Eating in Technicolour
  
• Sharing Recipes
  
• The Mediterranean Diet

COOK RIGHT EAT RIGHT SERES-II

• Empowering your body to handle Fatigue & Depression
  
• Empowering your body to handle Diabetes Type II
  
• Empowering your body FOR JOINT AND BONE HEALTH
  
• Empowering your body for COLON HEALTH
  
• Drinking Wine for Health
  
• Are supplements necessary? How to choose them?
  
• SMART SHOPPER – “tips for buying groceries”
  
• SMART COOKS – “Vegetables”
  
• SMART COOKS – “Poultry & meat”
  
• SMART COOKS – “seafood”
  
• SMART COOKS – “desserts”

• Do steaming to retain nutrients of food.
  
• Use olive oil or sesame oil for stir fry recipes.
  
• Use non-stick frying pan to reduce use of oil.
  
• Do grill, roast or bake instead of deep frying.
  
• Avoid processed and canned foodstuff.
  
• When preparing stock - use chicken bones, fish-bones, beans,barley, melon, pumpkins, nuts etc.. for the sweetness instead of MSG.
  
• Remove skin and fats off meat and poultry.
  
• Use yogurts or skimmed milk for recipes using cream.
  
• Use vinegar, lemon juices, olive oil, mustard for dressing instead of drowning food in butter or vegetable oil or creamy dressings.

• Choose wholegrain or multi grain bread. Avoid soft white bread.
  
• Eat brown rice or basmati rice instead of white fragrant rice.
  
• Eat low fat - consume more healthy fats like omega-3 which is found in fish and olive oil. Avoid trans fats.
  
• Eat different kinds of fruits and vegetables. Where possible eat fresh and leave the skin on fruits and vegetables. We need both soluble and insoluble fibre for our digestive system.
  
• Snacks on unsweetened dried fruits and nuts (raisins, almonds, sunflower seeds) instead of biscuits and cakes.
  
• Avoid food containing white sugar (even artificial sweetener) and white flour.
  
• Reduce salt intake - avoid salted eggs/salted fish/salted vegetables etc...
  
• Take a daily supplement of multivitamins that consist a broad spectrum of all vitamins and minerals to empower your body with all the necessary nutrients required for your body to do maintenance and repair building.
  
• Read the labels. Avoid consume food that have too many chemicals – like preservatives, flavouring, taste enhancer, sweetener etc….
  

A healthy diet will :

• help to reduce your risk of many common degenerative diseases.
  
• give you a higher level of energy.
  
• provide a stronger immune system and reduce common flu/allergy.
  
• improve your ability to cop with stress.