A very healthy breakfast with Portobello Mushrooms
I love portobello mushrooms and instead of baking it, I have tried to saute them this time and found that it taste just as good and eaten together with a piece of toast and a cup of coffee, it turned out to be a very satisfying breakfast.
Ingredients: A packet of portobello mushrooms from Cold Storage - washed and sliced A bunch of asparagus - washed and cut into 3 cm lengths A handful of yellow grape tomatoes An egg whisked with a little milk
Method:
Heat a little olive oil in a non stick pan and add in portobello mushrooms and fry over medium heat until mushrooms turn soft.
Fry asparagus in the same pan over medium heat until slightly soft. Dish out onto the same plate.
Fry the egg with a little olive oil and scramble them and then add on to the portobello mushrooms and asparagus. Add in the yellow grape tomatoes too. Finally sprinkle generously with pepper, a little salt and balsamic vinegar.
According to Healthcastle.com, the nutritional benefits for portobello mushroom is as follows: One cup of grilled portobello slices contains: Calories: 42 kcal Fat: 0.9 gm Carbohydrates: 5.9gm Protein: 5gm Fiber: 2.7gm Glycemic Index (GI): Low (below) 55
Portobello mushrooms contains a serious nutritional punch, they are low in fat and high in fiber which is good for our health. The portobello has an excellent source of selenium which is an important mineral for optimal antioxidant activity and it has potassium and a lot of the other B vitamins, and their polysaccharide and beta-glucan components show anti-cancer properties.
When I was in Melbourne, even though there are many restaurants that can serve vegetarian meals on request, I still prefer to prepare my own meals as I can then ensure that they are cook with a little but healthy oil, less salt and done exactly the way I want it. I cook very often and because of the many assignments to hand up I often find that I only have a little time to spare so here is one of my very simple and easy meal that I would like to share:
Macaroni with celery and tomatoes
Ingredients: 1 bowl of macaroni 3 sticks celery ( cut into 2 cm pcs ) 1 big tomato ( cut into wedges ) A little olive oil and 2 tbsp of spaghetti sauce mix with 1 tbsp of tomato sauce Method: 1. Boil macaroni in a saucepan for 10 minutes or till soft 2. Fry celery in a little olive oil for 2 minutes, then add in tomatoes and fry for a further 1 minute 3. Finally add in cooked macaroni and spaghetti and tomato sauce to mix well with macaroni, celery and tomatoes 4. Dish out and serve immediately
Capsicum is very rich in vitamin A and C and also has antioxidant properties which helps to combat the free radicals in the body and treat cardiac diseases, cataract, bronchial asthma and osteoarthritis. Capsicum comes in 3 colors, namely, green, yellow and red. Cook together with fresh shitake mushrooms and served with will be a delicious and complete meal.
Ingredients: 1 big green capsicum 1 packet fresh shitake mushrooms 1 tbsp wolfberries 1 tsp miso Some shredded ginger and olive oil Method: 1. Fry shredded ginger in a little olive oil for 1 minute 2. Add in shitake mushrooms and continue to cook for another minute 3. Finally add in capsicum and wolfberries and a little water to simmer for 1 minute 4. Off the flame and add in 1 tsp miso. Mix well. Dish out and serve with rice.
Alone in the house and do not feel like taking too much trouble to prepare a meal? No worries, all you need is just less than 15 minutes and you get to have something simple yet nutritious to fill your tummy! All you need will be:
Ingredients: 1 corn - wash and microwave on High for 2 minutes 1 cucumber - cut into slices 1 tofu - cut into cubes and fried on non-stick pan for 1 minute Leftover 5 grains from fridge - microwave on High for 2 minutes
I love popiah but have not found a place which serves them vegetarian style. As popiah skin is easily available in the wet market so when you do feel like having this snack, just follow the recipe below. It is so simple to make and everyone in the family will love it.
Ingredients: 1/2 kati popiah skin 1 big sengkuang - shredded 1/2 kati bean sprout - scalded 2 pcs tofu - shredded and fried 1 cucumber - shredded 3 big shitake mushrooms - sliced thinly and fried 3 leaves of local iceberg lettuce - divide into smaller pcs 1 bottle sweet bean sauce/hoisin sauce A little lingham chilli sauce
Method:
Fry sengkuang in a saucepan with a little olive oil for one minute then cover pot and let it simmer till soft. Dish out and set aside.
Place a popiah skin on a plate. Using a spoon apply a little sweet bean sauce/hoisin sauce on the skin.
Place a small pc of lettuce on the skin.
Add cooked sengkuang, tofu, mushroom, cucumber strips and bean sprout on top of lettuce.
Roll up one side of the skin to cover all the ingredients followed by the two sides and then finally roll up completely but tightly.
Aubergine is also known as eggplant or brinjals and is a good source of calcium, potassium, phosphorus, folic acid as well as beta-carotene. Aubergine is low in calories. Aubergines not only block the formation of free radicals, it also reduces cholesterol levels. Aubergine is a low fat vegetable, but it absorbs a lot of fat when it is fried. So I have found a way to cook aubergines in a more healthy way.
Ingredients:
1 large aubergine
A spoonful of wolfberries
2 pips garlic
Method:
Wash and slice aubergines and place in an oven proof tray. Drizzle with a little olive oil and bake at 200C for 20 minutes
Fry garlic in a little olive oil till fragrant and add in wolfberries and baked aubergines. Toss for one minute.
I was checking out the website reading about different types of rice when I came across that glutinousricehas been bred to be particularly sticky and dense and although the name implies that the rice contains gluten, it is actually gluten free, with “glutinous” being used in the sense of “sticky” in this instance. I particularly love the stickiness texture of the rice and have set out to prepare a simple but delicious dish with it.
Ingredients: 1 cup glutinous rice 1 small pc woodear (tear into tiny pieces) } season with a little salt 2 small chinese mushrooms (sliced) } and fry for 2 minutes 2 tsp sesame oil 1 tbsp dark soy sauce Method: 1. Wash and drain glutinous rice 2. Place in a stainless steel plate and top up with 1 and 1/8 cup water 3. Add in the fried woodear and mushrooms 4. Steam for half an hour 5. When cooked drizzle the sesame oil and dark soy sauce onto the cooked glutinous rice and serve hot with chilli sauce.
Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folic acid, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.
Bitter gourd contains a unique phyto-constituent that has been confirmed to have a hypoglycemic effect called charantin. There is also another insulin-like compound known as polypeptide P which have been suggested as insulin replacement in some diabetic patients.
Here is a home recipe for bitter gourd where we can consume it regularly with rice.
Ingredients:
1 medium sized bitter gourd - cut into slices
1 tsp ginger strips
1 tbsp black beans
Some olive oil
Method:
1. Fry ginger strips in some olive oil
2. Add in bitter gourd slices and fry for 2 minutes
3. Add a little water and simmer for another minute
4. Lastly add in black beans.
5. Simmer for a little while and dish out to serve.
Most mushrooms are rich in protein, fiber, B and C vitamins and calcium and also some other minerals. Shitake mushrooms along with maitake and reishi mushrooms are considered as medicinal mushrooms and have shown to boost heart health, lower the risk of cancer, promote immune function, ward off viruses, bacteria and fungi, reduce inflammation, combat allergies, help balance blood sugar levels and support the body's detoxification mechanisms. There are so many ways to consume these mushrooms. Most people add mushrooms to salads but I like shitake mushrooms cooked with basil leaves from my own garden.
Ingredients:
1 packet shitake mushrooms
A bunch of basil leaves
A little olive oil
A little ginger strips
A little oyster sauce for taste
Method:
1. Fry ginger in a little olive oil
2. Add in shitake mushrooms and fry for 2 minutes.
3. Add a little water and simmer for one minute
4. Lastly add in basil leaves and a little oyster sauce and off the flame.
This dish is very easy to prepare. Sengkuang (Jicama) is high in carbohydrates in the form of dietary fiber and composes of 86% -90% water. It is an excellent source of vitamin C. (Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value).
Ingredients: 1 medium sized sengkuang (cut into strips) 1 tbsp full of vegetarian ikan bilis 1 big pc of black fungus ( cut into fine strips) 3 shitake mushrooms ( cut into fine strips) 1 small pc ginger ( cut into fine strips) 1 tbsp olive oil Method: 1. Fry ginger in olive oil 2. Add in black fungus and mushrooms and fry for 1 minute 3. Add in vegetarian ikan bilis and sengkuang 4. Cover and continue cooking until sengkuang is soft and turns juicy 5. Bring a pot of water to boil. 6. Dip a pc of rice paper until soft ( about 1/2 minute ) 7. Bring out and place on a plate 8. Apply some sweet soya bean paste and some lingham chilli sauce on it 9. Place a tablespoonful of the sengkuang mixture and wrap immediately and serve
On one of those hot days when you may just want to have something light but yet a fulfilling meal, so the idea of making a bowl of fish head meehoon came to my mind. It is fast and simple, as I have said, it is a hot day, and you definitely would not want to spend too much time in the kitchen also.
Ingredients: A handful of meehoon (soaked and drained) 1 pc tofu (divided into 4) 1 tomato (divided into 4) 1 big pc salted vegetable 2 pc dried chilli A few pcs vegetarian fish 1 cup milk A few slices ginger
Method: 1. Boil a bowl of water together with the tofu, tomatoes, salted vegetable, dried chillis and ginger slices for 5 minutes. 2. Add in meehoon and place vegetarian fish slices on top and bring to boil again or until meehoon is soft 3. Off the flame and add in the milk. 4. Serve immediately.
The most appropriate dish for pot luck as it will go along with any other dishes brought along by other guests. Fried meehoon is simple and easy to prepare and you can keep it warm by storing in a thermal pot.
Ingredients: 1 packet Golden Dragon Meehoon (soaked in water until soft) 1 kg choy sum (washed and drained) 2 pc tofu (cut into strips and fried) 20 shitake mushrooms (soaked 3 tbsp dark soy sauce } 3 tbsp light soy sauce } mix well 3 tbsp vegetarian oyster sauce } 2 bowls water } 2 tbsp olive oil 1 tbsp ginger strips Method: 1. Fry ginger in olive oil 2. Add in mushrooms and fry for 1 minute 3. Add in choy sum and continue to fry for another 2 minutes 4. Add in mixture of seasonings 5. Add in meehoon and toss until well mixed 6. Cover for 1 minute or until meehoon is well cooked
Met an Indian gentleman once during one of my dinner meals at a chapati stall and was informed that instead of having rice it is healthier to take 2 pieces of chapati for dinner and according to him his blood sugar, bp and cholesterol are all under control with this diet. So for a change, why not. Ingredients: 1 cup atta flour(wholemeal flour) 1/3 cup luke warm water A pinch of salt Method: 1. Add salt, water and flour into a mixing bowl 2. Knead for about 3 minutes to form into a firm but not a stiff dough. Cover with cling wrap and leave aside to proof for 1/2 hour 3. Divide dough into 4 round balls 4. Roll out each dough on a lightly floured board 5. Finally heat the rolled out dough in a non-stick pan for about 1 minute on one side, flip over and fry other side until it fluffs up 6. Serve with Dhal Tadka. This is an easy mix that can be bought from the stores
It is not advisable to go to sleep on a full stomach as it is unhealthy and bad for a diet. So is there anything that can be eaten about an hour before sleep that won't jeopardize a diet and won't be unhealthy? Here is a really simple and easy to prepare dish which is nutritious and fragrant and that way you are not hungry going to bed and you won't feel bloated! Basil leaves can be grown easily in a flower pot.
Ingredients: A few sprigs of basil leaves A pc of tofu (cut into squares) Method: 1. Fry tofu in a non stick pan without oil 2. Serve with washed basil leaves and a little Lingam chilli sauce
Hot and hazy days are here and a big bunch of watercress boiled with honey and red dates in a crock pot will help to quench parched throats. Pluck the leaves from the stems to be fried separately to make another dish for lunch.
Watercress is brimming with over 15 vitamins and minerals, gram for gram containing more vitamin C than oranges, more calcium than milk and more iron than spinach. Research is also highlighting its role in the fight against cancer. The results of a new study being conducted by the University of Southampton into watercress’s potential ability to suppress breast cancer cell development are due to be announced later this year.
Found a stall in the market selling ready made 'suan pan zi'. Bought a packet and some other ingredients to go with it. The taste is alright but I just found out from a friend that 'suan pan zi' is very easy to make. So next time will make my own and I am sure the taste will be even better. Ingredients: 1 packet 'suan pan zi' 1 big pc black fungus (cut into long strips) 1 pc tofu (cut into small cubes) 1 spring onion (chopped) 2 tsp toon sprout sauce A little olive oil and chopped ginger Method: 1. Pan fry tofu pcs in a non stick pan 2. Fry chopped ginger in a little olive oil 3. Add in black fungus strips and fry until soft 4. Add in 'suan pan zi' and fry for 2 minutes 5. Add in tofu pcs and fry for 1 minute 6. Add in 2 tsp of toon sprout sauce 7. Finally add in chopped spring onions
Ingredients: Ladies Fingers, capsicum and black mushrooms cut into bite sized pcs Ginger strips Miso to taste
Method: 1. Fry ginger strips in some olive oil 2. Fry the black mushrooms first 3. Add in ladies fingers and then capsicum 4. Simmer all for one minute 5. After flame has been turned off, add in miso to taste
Two avid vegetarians are here to share some insights to the world of vegetarianism.
Hopefully, through this site, the lives of some animals can be spared. Always remember, animals have feelings too, they are our friends not our meal.
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Ingredients: 1 packet Golden Dragon Meehoon (soaked in water until soft)
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Watercress leaves to be fried
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Vegetarian Party
Pot Luck Party