Cook Right Eat Right

2008-06-18T02:25:00.000-07:00

Simple 7-Minutes Stir-fry kway Teow

Ingredients

Dry packed kway-teow (soak kway-teow in hot water,
Discard water once kway-teow is soft)
Chicken breast meat cut into ¼” strips
Fresh prawns
Green vegetable – Chye Sim
Bean sprout with head and tail removed
2 Eggs lightly beaten
Chopped garlic

Method:

Using a wok or frying pan, start with a little oil and stir fry the garlic. Add in beaten eggs,
and lightly scramble it.
Add in chicken, prawns, Chye sim and stir fry. When these are cooked, ie., when the prawns turn red, add in soaked kway-teow and bean sprouts.
Add fish sauce, light soya sauce, and pepper to taste. (Add chilli paste
For those like it to be spicy hot)

(other variations – same can be use to fry Bee Hoon, Noodles, etc.. )

2008-06-15T20:23:00.000-07:00

A lovely refreshing drink when you
are feeling too heaty......................

Refreshing juices
Starfruit + Cucumber + Lemon + honey

2008-06-15T05:31:00.000-07:00

Great ways to have your kids enjoy
their fruits & vegetables.

Juice or blend these combination.
Add blended ice to make smoothies
or add ice-cream to have lovely shakes.

Honeydew + Watermelon + Low Fat Milk

Celery + Orange +Cucumber

Carrot + Pear + Mango

Apple + Beetroot + Carrot

Carrot + Orange + Green Apple

Strawberry + Pear + Low Fat Milk

2008-06-15T02:42:00.000-07:00

Chicken Drumlets - A better choice
than chicken Nuggets

1) Use the upper half of a chicken wing. Make cuts at
the smaller end - turn over skin and flesh into a big ball
to the opposite end. As picture shown above.

2) Season with :-

Light Soya Sauce
Pepper
Honey
Lime juices
Fish sauce
Salt

(amount in accordance of personal preference ie.,If you prefer sweet use more

honey or more salt ... respectively)

Methods:-

3) Pan fried drumlets till golden brown. Add in

finely chopped garlic and tomato sauce. Continue

frying till all drumlets are evenly well coated with

tomato sauce. Dress the drumlets by covering the

tips with foil.

This is a wonderful finger-food for kids.

It is cheaper and more healthy than the

frozen Chicken Nuggets.

(Watch the movie "Supersize Me" and

you will learn how Chicken Nuggets are

made)

2008-03-03T17:50:00.000-08:00

Multi Grain Foccacia Sandwiches

*served with pumpkin soup.

Ingredients

1 Loaf multi grain Foccacia Bread
1 piece Chicken Breast
Green Lettuce or Rocket Salad
1 small onion finely chopped
1 small tomatoes finely sliced
2 Tablespoon of Low Fat Mayonnaise

*You can always substitute the Mayonnaise for 2 tablespoons of Mint Sauce.Works well too !

Method

Boil chicken breast in hot water.
Tear boiled breast into strips.
Add chopped onions, tomatoes and mayonnaise.
Mixed well and add a dash of pepper.
Toast the bread and cut into half
Line bread with the green leaves
Stuff above made chicken mayonnaise fillings into bread

*For a full meal, you can serve the sandwich with a light soup.

2008-03-02T21:10:00.000-08:00

Grilled Dory Fish

Ingredients

2 pieces of Dory Fish fillets
Vegetable Mix – Carrot/corn/beans (available at supermart)
Asparagus cut into stripe of 2 inches
1 Tablespoon of Chopped Garlic
1 Tablespoon of chopped Spring Onions
2 Tablespoon Olive Oil
1 Lemon
Salt and Pepper

Method

Wash fish fillet and place on baking tray
Rub fish with pinch of salt and pepper
Sprinkle chopped garlic on top of fish
Layer asparagus and mix vegetable on top
Add Olive Oil and squeeze lemon juices over fish
Cover with Aluminum foil and grill for 10mins at 230 degrees
Serve with Green Salads

This is a simple 15 minutes meal.

2008-03-01T15:45:00.000-08:00

Simple Salads

Ingredients

Choice of Green leaves – lettuce, spinach, rocket, watercress etc
Zucchini or Cucumber
Cherry Tomatoes
raisins
Pumpkin seeds or sunflower seeds
croutons (cubes of bread toss on frying pan till brown)
1 lemon

Method

Wash clean all leaves
Cut Zucchini or Cucumber into slices
Cut all Cherry tomatoes into halves
Toss vegetables with dressing
Sprinkle with raisins, pumpkin or sunflower seeds and croutons

Dressings:-

1 tablespoon of Balsamic Vinegar
1 tablespoon of Sherry Vinegar
6 tablespoon of Olive oil
3 tablespoon of lemon juices
A pinch of salt
Pepper

2008-02-29T10:06:00.000-08:00

Baked Beans Macaroni

Ingredients

Half Cup Macaroni
Half Cup Baked Beans (e.g. Heinz with Tomato Sauce Low Fat)
2 slices of low fat cheese
Half teaspoon Italian Herbs Seasoning – optional
Crispy Bacon Bits

Method

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.

2007-09-03T05:25:00.000-07:00

Home-made porridge
(Nonya style)

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

2007-09-03T05:06:00.000-07:00

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

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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

2007-08-28T07:05:00.000-07:00

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”

Cook Right Eat Right series of talks are now AVAILABLE for all Clubs/Companies/Association - both public or private. If you like to organise for your company's staff etc..

Contact Carol at cookrighteatright@yahoo.com

Be Happy....... Be HEALTHY......

...................................................................................................................................................

Our Diet
To eat right we have to cook right.

COOK RIGHT
To cook a nutritious meal is not about replacing processed products with organic produce. Buying fresh but cooked wrongly serve no purpose.

Say, to make fried rice, you can substitute fragrant white rice with brown rice, but if it is fried with hydrogenated vegetable cooking oil and processed ham then it is not wise too.

A better choice is to stir-fry your fried rice with fresh shrimps or salmon, eggs, adding a variety of vegetables like – carrot, peas, corn, asparagus, capsicum, beans sprouts etc… using a little olive oil or sesame oil.
(Do not over heat olive oil).

Better cooking choices:-

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.

EAT RIGHT
Eating right is learning how to eat healthy food, avoiding junk food and eat in small portion. Choosing fresh food than over-cooked or deep fried.

To be weary of what you put into your mouth.

Better eating choices:-

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.

Healthy Tips :

Barley
It contains carbohydrate in low glycemic index rating and is a soluble fibre.Try to replace barley with rice or make a mixture of half rice half barley. Barley contains niacin, selenium, thiamine and magnesium.

Drinking barley water regularly prevent urinary tract infections. Barley is really good for children. Cultivate them to drink home-made barley instead of Coke.

To start the day correct for a child – make multi grain toast, unprocessed cereals, oat meals or porridge for breakfast. Avoid high sugar drinks and sugary products.

If you need clarification or explanation to above recipes please email your question to cookrighteatright@yahoo.com

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