10 Delicious & Diabetic-Friendly Malaysian Breakfasts

Recipes By Chefs

Plus 10 Healthy Dishes for All of Us! About Café Columbia

Café Columbia offers a wide range of fresh, nutritious and healthy meals. Our dedicated chefs tirelessly prepare Bukit Rimau Cheras Nusajaya Chef Nor Hisam Ghazalli Chef Megat Basarudin Megat Kechil Chef Mahmor Abas Local Favourites, Heart Healthy dishes, Vegetarian Selections, International Menu Columbia Asia and much more. This in-house Columbia Asia hospital cafeteria Master Chef can be found in our hospitals in Puchong, Bukit Rimau, Petaling Jaya Competition Cheras, Setapak, Chef Khairudin Nordin Petaling Jaya, Nusajaya, Taiping and Seremban. It is located at the Ground Floor of respective Columbia Asia hospital and opens daily from 7am

to 9pm. Puchong Seremban Chef Nik Shaiful Rizal Wan Aziz 2015 Chef Ravindran a/l Mathavan

About Columbia Asia International healthcare company, Columbia Asia, started its operations in 1997. Now, Columbia Asia has 28 medical facilities across Asia, with 11 in Malaysia. The company believes in setting up mid-size hospitals – between 100 to 150 beds -- built in residential areas for accessibility and efficiency. This also helps keep costs down for consumers with no compromise on healthcare quality, modern amenities and highly-trained teams Setapak Shah Alam Taiping of specialists and nurses. Chef Fauziah Pakwan Chik Chef Al Malek Idris Chef Ghazali Mohd Saeid Estimated nutrient content (1 serving): l 294kcal By Chef Ravindran a/l Mathavan Columbia Asia Hospital-Seremban l 15g protein l 11g fat l 34g carbohydrates l 3g fibre & 99mg sodium l Serves 1 Rice Vegetable oil, 1 tablespoon Cooking methods: Brown rice, uncooked 175g , to taste (pinch) 1. Rice: Mix low fat milk and Low fat milk, 150ml blended pandan leaf with Pandan leaves, 3 (blended) Kangkung, 200g washed brown rice. Cook with Salt, to taste (pinch) , 1 small a rice cooker. Sri Meranti *Optional: add trimmed coconut Red chili, 1 whole 2. Crispy cornflake By Chef Nor Hisam Ghazalli milk, 70ml Vegetable oil, 1 tablespoon chicken: Coat the chicken Columbia Asia Hospital- sliced with multi-purpose flour, Bukit Rimau Crispy Cornflake Chicken Rampai eggs and lastly cornflake. Chicken, 350g (sliced) Cucumber, 75g Bake in oven for 8 minutes at Brown rice (nasi impit), 80gm Eggs, 1 medium (for coating) Carrot, 75g 160°C Chicken breast, 15gm Cornflakes, 5g (for coating) Onion, 2 3. Chinese water cress: Round cabbage, 8gm Multi-purpose flour, 20g (for , 2 cloves Heat oil in non-stick pan. Carrot, 8gm coating) powder, 2 teaspoons Sauté onion till fragrance. Add Brinjal, 8gm Salt, to taste (pinch) Chili sauce, 1 tablespoon vegetable. Long bean, 6gm and Pepper, to , 1 teaspoon 4. Acar Rampai: Heat oil , 10gm taste, (coarse) Star , 2 whole in non-stick pan. Stir-fried all Water , 18gm stick, 2 whole ingredients together. Onion, 8gm Vegetable oil, 1 tablespoon 5. Sambal: Heat oil in Lemongrass, 5gm Blended dry chili, 20g Salt, to taste (pinch) non-stick pan. Sauté blended Low fat milk, 80ml Blended , 100g Pepper, to taste and dry chili until powder, as needed fragrance. (½ teaspoon) Cooking methods: , 5gm 1. Brown rice (nasi impit): Place the brown rice in 9 x 11 inch Estimated nutrient plastic bag. Make a hole on the top and back of the plastic back content (1 serving): *To eat nasi lemak in l 333kcal l 24g protein Sauce by using bamboo skewer. Boil the brown rice in boiling a healthier way, replace l 10g fat l 36g Ground nut, 15gm (baked and water with pandan leaves until cooked (approximately 1 hour). the coconut milk with low carbohydrates fat milk. Alternatively, you grinded) Toss the brown rice and let it cool. l 3g fiber & 109mg can use trimmed/reduced Brown sugar, 6gm 2. Sauté all ground ingredients with and ginger. Pour sodium l Serves 5 fat coconut milk while Onion, grinded 8gm in the low fat milk and let it boil. Add in all the vegetables controlling its Ginger, grinded 5gm and turmeric powder. Season with salt and pepper quantity. Lemongrass, grinded 5gm 3. : Sauté all the ground ingredients. Add in chili , grinded 4gm and stir until the oil is separated. Pour in water and groundnuts. Dry chili, 8gm (boiled and Season with salt and brown sugar. blended) Cumin powder (jintan manis), 2gm Water, as needed (100ml) Salt, to taste (pinch)

02 Diabetic-Friendly with Baked Fish Curry By Chef Mahmor Abas Columbia Asia Hospital-Nusajaya

Nasi dagang (3 servings) Baked fish curry (1 serving) Cooking methods: Brown rice, 100gm Mackerel/other types of fish, 1. Rice: Soak brown rice Low fat milk, 100gm 100gm in water (at least 1 hour). Shallot, 1 small Low fat milk, 100ml Prepare ingredients: sliced Ginger, 1 inch seeds, 1 teaspoon shallots, julienned ginger, Garlic, 2 cloves Shallot, 1 small ground garlic and lemongrass. Pandan leaf, 1 leaf Ginger 1 inch Toss brown rice and put into Lemongrass, 1 stalk (ground) Chili paste, 1 teaspoon rice cooker. Add in low fat Fenugreek seed (biji halba), 1 (blended dried chilis) milk, halba, pandan leaf and teaspoon Turmeric root prepared ingredients. Salt, to taste (a pinch) 2. *Bake the fish (8 minutes) leaves at 180°C. Season with salt and turmeric powder. *alternately pan frying the fish Estimated nutrient content (1 serving): on a non-stick pan. l 252kcal, l 13g protein, l 10g fat, l 27g carbohydrates, 3. Blend low fat milk, l 3g fibre & 93mg sodium. l Serves 10 coriander seeds, chili paste, turmeric, shallot and ginger. Boil all ingredients together until gravy thickens. Season Fried Brown Rice Chinese-Style

with salt and local basil leaf. By Chef Ghazali Mohd Saeid 4. Serve with rice and fresh Columbia Asia Hospital-Taiping (bitter gourd, cherry tomato, cucumber) Egg whites, 10 medium Cooking methods: Brown rice, cooked 1kg 1. Heat the non-stick pan. Pan-fried egg whites Vegetable oil, 6 tablespoons and put aside. Garlic, chopped 1 tablespoon 2. Sauté green and round cabbage until cook. Holland onions, chopped 3. Sauté onions, garlic, chicken and carrots. Add cooked rice 20gm and season with salt and pepper. Carrots, diced 200gm 4. Serve with eggs and vegetables. Garnish with fresh Chicken fillet, small cubes condiments (cherry tomatoes, cucumber and red chilis) 300gm Spring onions Chinese leaf, 20gm Salt, to taste (dash) Pepper, to taste (1/8 Estimated nutrient content teaspoon) (1 serving): l 325kcal, Mustard green/siew pak l 25g protein, l 9g fat, l 34g carbohydrates, l 2g fibre & choy/choy sum 150gm 135mg sodium Round cabbage 150gm

04 Diabetic-Friendly Diabetic-Friendly 05 with Frittata Omelette & Curry Masala By Chef Nik Shaiful Rizal Wan Aziz Columbia Asia Hospital-Puchong

Roti jala (5 servings) Flour, 150gm Skim milk powder, 20gm Turmeric, pinch Salt, to taste (dash) Pepper, to taste *Egg yolk contains *Enjoy the variety cholesterol. Try this of nuts in the Frittata omelette omelette that is prepared filling, a source of (2 servings) with egg whites and monounsaturated fats. Egg whites, 3 medium vegetable only. **Use olive or canola * Other than low fat milk, spread instead of butter Green peas, 10gm skimmed milk can be or margarine for more Carrots, 10gm used in cooking monounsaturated Spring onions, 5gm fats. Tomatoes, 10gm Red onions, 10gm Salt, to taste (dash) Estimated nutrient content (1 serving): l 349kcal, l 10g protein, Pepper, to taste l 13g fat, l 33g carbohydrates, l 2g fiber & 265mg sodium Crunchy Nut Estimated Vegetable oil, 1 tablespoon nutrient By Chef Megat Basarudin Megat Kechil Columbia Asia Hospital-Cheras content Curry masala (2 servings) Cooking methods: (1 serving): Onions, blended 30gm 1. Roti jala: Mix well all ingredients with water. Blend the l 331kcal, Self-rising flour, 310gm Cooking methods: l 7g protein, Garlic, blended 10gm mixture until smooth. Transfer the batter into a squeeze-able Bicarbonate of soda powder, 1 1. Mixed flour, soda powder and vegetable l 22g fat, l 27g Ginger, blended 10gm bottle/funnel. Heat oil evenly on non-stick pan (use tissue teaspoon oil. Whirl and add in water. Add egg and whirl carbohydrates, Cinnamon stick, 1 piece paper). Squeeze out the batter onto the pan, in web shapes. Vegetable oil 70ml become smooth. Add salt as needed. Put in the l 2g fiber & Star anise, 2 pieces Once cooked, remove the roti jala and roll it close. Repeat with 587mg sodium Eggs, 2 medium mixture in mixing bowl and rest for 15 minutes , 2 pieces remaining batter. l Serves 10 Water, 400ml in room temperature. , 2 pieces 2. Frittata omelette: Mix well egg whites, salt and pepper in Salt, to taste (dash) 2. Heat non-stick pan on medium heat. Pour Curry powder, 15gm a mixing bowl. Add vegetables (finely chopped) and mix well. 1 portion (with 3 ounce ladle) and wait for 1 Fennel seed, 5gm Heat oil on non-stick pan over low heat. Pour in egg mixture Filling: minute. Add in filling (sprinkle on top) and olive Cumin seed, 5gm and flip it until both sides are cooked. Corn kernel, 10 teaspoons spread (1-2 teaspoon). Wait for 1-2 minutes or Coriander powder, 5gm 3. Curry masala: Heat oil on non-stick pan. Add in blended Qroken nuts, 40gm (roasted until brown colour. Turmeric powder, 3gm ingredients together with cinnamon stick, star anise, cardamom peanut chunks) 3. Ready to serve with kiwi fruit (20gm) and Salt, to taste (dash) and clove. Saute until fragrant. Add in all other ingredients Pine nuts, 100gm strawberry (10gm) Pepper, to taste with water. Simmer until oil separates. Lastly add low fat milk. Walnuts, crashed 40gm Vegetable oil, 1 ½ tablespoon Season with salt and pepper. Olive spread, 50gm Low fat milk 100ml 4. Serve with roti jala and frittata omelette.

06 Diabetic-Friendly Diabetic-Friendly 07 Oats & Brown Rice Savoury Stir Fried Brown Rice a la Kerabu served (Bubur Lambuk) with Chicken Roll & PERCIK Sauce

By Chef Al Malek Idris By Chef Fauziah Pakwan Chik Columbia Asia Hospital-Shah Alam Columbia Asia Hospital-Setapak Cooking methods: 1. Chicken roll: Cut chicken Uncooked brown rice, 2 Cooking methods: breasts into half. Cover tablespoons (soaked in water) 1. Sauté ingredients A. Add chicken with plastic wrap and Oats, 2 tablespoons ingredients B. Cooked until *Combine different flatten it by lightly pounding Chicken, minced 160gm fragrant. Add minced chicken, cooking methods for it. Marinate with salt, pepper example pan-fry then Carrots, diced 20gm carrot and black pepper (cook oven-bake, that can and other blended items for at for 2 minutes). minimize cooking least 30 minutes. Ingredient A 2. Add brown rice, oats and oil usage. Blanch spinach and carrot. Halba, ½ tablespoon water. Simmer until rice and Soak in ice-cold water (to Cinnamon, 1 piece oats become porridge. Add keep fresh). Place the stuffing Star anise, 1 inch low fat milk and season with (carrot and spinach) onto the Cloves, 6 pieces salt. widest part of the chicken Cardamom, 6 pieces 3. Ready to serve with breast. Roll the chicken over garnishings (spring onions and the stuffing and fold the Ingredient B .) ends under (alternatively, use Onions, 2 pieces, chopped toothpicks to hold the roll). Garlic, 4 cloves, chopped Heat oil over a non-stick Ginger, chopped 2cm pan. Place chicken rolls (all sides) onto the heated pan Vegetable oil, 1 ½ tablespoon Estimated nutrient content until brownish. Transfer the Water, 1400ml (1 serving): l 326kcal, rolls onto a sheet tray and Black pepper, crushed ½ l 24g protein, l 14g fat, place inside an oven for 8-10 l 23g carbohydrates, l 2g fibre teaspoon minutes, at 175 to 180oC. & 124mg sodium l Serves 2 Low fat milk, 50ml Estimated nutrient content (1 serving): 2. Sauce: Heat oil in a non- Salt, to taste (pinch) l 369kcal, l 21g protein, l 18g fat, l 30g carbohydrates, l 3g fiber & stick pan (use same pan as Spring onions, garnish Brown rice, cooked 80gm 326mg sodium l Serves 1 above). Sauté all blended Parsley, garnish * To minimize Vegetable oil, 5ml items until fragrant. Add cooking time and reduce Garlic, chopped 5gm Chicken roll Percik sauce turmeric powder and low fat oil absorption, make sure the pan is hot before you Salt, to taste (pinch) Chicken breast, 60gm Chili, blended 10gm milk. Stir continuously. Add start cooking. Pepper, to taste Salt, to taste (pinch) Onion, blended 30g and seasonings. **Garnish your dish with Egg white, ½ medium Pepper, to taste Garlic, blended 10gm 3. Heat oil in a non-stick vegetables or fresh condiments. Red chili, 3gm Vegetable oil, 5ml Ginger, blended 10gm skillet. Add the egg white and Round cabbage, 20gm Spinach, leaf only 5gm Lemongrass, blended 1 stick scramble it into small bits. Add Beansprout, 15gm Carrot, thinly sliced 5gm Turmeric powder, 5gm garlic to the pan. Add rice and Carrot, julienne cut 20gm Turmeric, blended 5gm Tamarind, 1 piece all other ingredients (cook for Ginger torch, julienne cut 5gm Lemongrass, blended 1 stick Low fat milk, 50ml 2-3 minutes). Season and stir Lemongrass, julienne 5gm Ginger, blended 5gm Salt, to taste (pinch) for 1 minute. Turmeric leaf, julienne Anise seed, blended 3gm Pepper, to taste 4. Serve the chicken roll (3-4 cut 5gm Cumin seed, blended 3gm Vegetable oil 5ml slices) and spoon the sauce Long bean, julienne cut 20gm Curry leaf, blended 3gm over it.

08 Diabetic-Friendly Diabetic-Friendly 09 Wantan with Baby Kai Lan and Steamed Chicken By Chef Khairudin Nordin Columbia Asia Hospital-Petaling Jaya Cooking method 1. Homemade fish balls: Wantan , cooked Blend , , 70gm salt and pepper together. Place mixture in mixing bowl Chicken, minced 20gm and add spring onions. Take Wanton skin, 4 sheets spoonfuls of the mixture and Salt, to taste (pinch) shape it into kernels. Put them Pepper, to taste in hot water immediately until cooked. ** Do not put in fish Chicken fillet, sliced 60gm ball while water is still boiling as it Baby kai lan, 70gm will break the . Spring onions, sliced 2. Fresh tomato puree: Shallot, chopped Blanche the tomatoes in Sesame oil, ½ teaspoon boiling water (5 seconds). Coriander leaves, as garnish Estimated nutrient content (1 serving): l 308kcal, l 19g protein, l 12g Scoop out and place in ice Salt, to taste (pinch) fat, l 32g carbohydrates, l 3g fiber,l 206mg sodium water so the tomato skin Pepper, to taste cracks. Peel the skin, cut and remove seeds. Blend the Sarawak Tomato Kuey Tiow tomato (tomato puree). Cooking methods: By Kitchen Coordinator Almelli Anthony Abet Cook tomato puree with 1. : Boil chicken bone Columbia Asia Hospital-Bintulu vegetable oil. and yam bean (sengkuang). 3. Rinse the kuey teow in Season with salt and pepper. Kuey tiow, 70gm Vegetable oil, 1 ½ tablespoon several changes of water to 2. Wanton: Marinate minced Light , 1 Tbsp Corn flour (for thickening) reduce its oil. Heat oil in a chicken with salt and pepper. Vegetable oil, 1 tsp non-stick pan. Stir-fry kuey Wrap in wanton skin. Blanch Homemade fish balls (3 Sauce teow until soft and brown. wanton in boiling water and servings) Chicken breast, 10gm (sliced) Season with light soy sauce. put aside. *Dory fish/other fish fillet, Chopped garlic, 2 cloves Place on serving plate. 3. Blanch chicken fillet 200gm (minced) Ginger, finely julienned 5gm 4. Sauté chicken until cooked. with soup and put aside. Sesame oil, 1 Tbsp Carrot, julienned 10gm Add garlic and ginger, sauté Alternatively, steam the Spring onion, 5gm (finely Mustard green leaves (sawi), until brown. Pour some chicken fillet. sliced) 10gm (cut small) water, add in tomato puree 4. Blanch wantan noodle Salt, to taste (a pinch) Vegetable oil, 1 ½ tsp (2 tablespoons) and fish ball. and kai lan until soft. Serve Pepper, to taste Corn flour, 1 tsp (mix with 1 Add in carrot and vegetables. together with wanton and *For better texture, mix minced Tbsp water) Season and thicken with corn chicken fillet. Garnish with chicken breast with fish fillet Salt, to taste (a pinch) flour. Pour the gravy onto spring onions and shallot. Water, as needed the noodles. Estimated nutrient content (1 serving): l 252kcal, l 13g protein, l 10g fat, l 27g carbohydrates, l 3g fibre & Fresh tomato puree 5. Serve with bird’s eye chillies 93mg sodium. l Serves 1 Ripe tomatoes, 450gm (chili padi)

10 Diabetic-Friendly Diabetic-Friendly 11 Steamed Chicken with Young Ginger Sauce

Chicken fillet, 1kg Cooking method 1. Marinate chicken with Ginger, blended 1 tablespoon ginger, garlic and vegetable oil Garlic, sliced, 1 tablespoon 2. Steam chicken and add Vegetable oil, 1 teaspoon seasoning.

Seasoning Sesame oil, to taste (sprinkle) sauce, 2 tablespoons Pepper, to taste Ginger, sliced 100g Onions, cubed, 30g Spring onion bulbs, 30g Celery, thickly sliced, 1 stalk Water as needed

Estimated nutrient content (1 serving): l 292kcal, l 16g protein, l 8g fat, l 38g carbohydrates & 602mg sodium , l Serves 1 Tofu Teriyaki Burger

Bun, 1 piece Lime juice, to taste (2ml) Cooking method Egg white, 1 medium Sesame oil, to taste (1ml) 1. Mince the bean curd and Square, firm bean curd, 70g mix with egg white, carrot, Green , finely chopped Wofu salad coriander and chives. Season 20gm Spring onions, julienned with pepper. Heat oil in Coriander, finely chopped Cabbage, finely cut 40g non-stick pan. Pan fry the 20gm Iceberg lettuce, 20g beancurd mixture until slightly Carrot, finely chopped 20g Black sesame seeds, 20g brown in colour. Put aside. Pepper, to taste Tomatoes, sliced 2. Teriyaki sauce: Heat oil Cucumber, sliced in non-stick pan, sauté ginger Teriyaki sauce and shallots until fragrant. Ginger, 5g Add all seasonings. Estimated nutrient content (1 serving): Shallots, 5g 3. Prepare wofu salad: Mix l 142kcal, l 23g protein, l 3g fat, l 3g Vegetable oil, 1 teaspoon all ingredients together. carbohydrates & 229gm sodium, Light soy sauce, ½ teaspoon 4. Split bun into half. Fill with l Serves 10 Honey, ½ teaspoon bean curd, salad and sauce.

12 Healthy for All Healthy for All 13 Salmon

Salmon fillet, 160gm Cooking method Dijon mustard, 40gm 1. Marinate salmon with Dijon Spaghetti, uncooked 200gm mustard. Oregano leaves, 5gm 2. Boil spaghetti in salted water until al dente. Drain Creamy sauce and put aside. Sauté garlic in Flour, 10gm for 30 seconds. Add Unsalted butter, 8 tablespoons spaghetti and stir well. Garlic, chopped, 20gm 3. Melt the butter over low Onions, chopped, 40gm heat. Add in the flour slowly Carrots, chopped 40gm and stir until smooth. Add the Estimated Red and green capsicum, milk while stirring constantly. nutrient chopped 80gm Add other ingredients. Season content Bay leaves, 5gm with salt and pepper. (1 serving): Dried oregano leaves, 4gm 4. Preheat grill with medium l 547kcal, l 12gm protein, l Parmesan cheese, grated, 4 heat and grill the marinated 30g fat, 48gm tablespoons salmon until it is cooked. carbohydrates, Salt, to taste ( ½ teaspoon) 5. Put spaghetti into a warm l 3g fibre & Ground black pepper, to taste bowl. Pour the sauce over 655mg sodium, (20gm) the pasta and salmon. Toss l Serves 4 Low fat milk 200ml well. Sprinkle with parmesan cheese. Serve immediately.

Mango Grilled Chicken

Chicken 110g Thyme ½ teaspoon Cooking method Salt, to taste (pinch) 1. Marinate chicken with salt, Salt, sprinkle Pepper, to taste (pinch) pepper and vegetable oil. Grill Pepper, sprinkle Soft margarine ½ teaspoon chicken on both sides until Vegetable oil, ½ teaspoon Corn flour, thickened slightly brown. 2. Mango sauce: Melt Estimated Mango sauce margarine over low heat. Add nutrient Ripe mangoes, cube ¼ mangoes and onions. Season content medium mango with lemon juice, thyme, salt (1 serving): Onions, chopped ½ teaspoon and pepper. Thicken with corn l 169kcal, l 23g protein, Lemon juice, to taste (1/8 flour. l 6g fat, l 3g teaspoon) 3. Pour sauce over chicken. carbohydrates, Ready to serve. l 1g fibre & 270mg sodium, l Serves 1

14 Healthy for All Healthy for All 15 Indian-style Grilled Fish

Fish 1kg Cooking method Lemon juice, from 1 lemon 1. Mix all ingredients and Vegetable oil, 7 ½ teaspoons season with salt and pepper. Ginger, 30gm 2. Spread and marinate the Garlic, 30gm fish at least 1 hour. Curry powder, 7 ½ teaspoons 3. Grill fish on both sides until Chili powder, 1 teaspoon brown in colour. Curry leaves, as needed 4. Ready to serve. Biji sawi, ½ teaspoon (mustard seeds)

Stir Fried Tofu with Shiitake Mushroom & Snow Peas

Vegetable oil, 2 teaspoons Cooking method Estimated Garlic, ½ teaspoon (minced) 1. Bake bean curd and put aside. nutrient content Dried shiitake mushroom, 1 2. Sauté garlic until fragrant. Add in water, (1 serving): l 149kcal, medium piece (soaked) mushroom and snow peas. l 8g protein, Snow peas 5-10 pieces 3. Add in bean curd. Season with oyster l 10g fat, l 8g Square, firm bean curd sauce, salt and pepper. carbohydrates, 70gm 4. Best to serve with rice and side l 1g fibre & Estimated nutrient content Vegetable , 1 vegetables. 360mg sodium (1 serving): l 169kcal, l Serves 1 l 21g protein, l 8g fat, l 3g teaspoon carbohydrates, l 1g fibre & Salt, to taste (pinch) 83mg sodium , l Serves 10 Pepper, to taste Water, as needed

16 Healthy for All Healthy for All Vegetarian Curry

Vegetable oil, 3 tablespoons Water, 850ml Method of cooking: Onions, sliced 60gm Low fat milk, 500ml 1. Sauté onions and garlic. Garlic, 30gm Salt, to taste (1 teaspoon) Add in curry powder and Ginger, 30gm Brown sugar, to taste (1 lemongrass. Halba campur, 4gm teaspoon) 2. Add water to simmer all Red capsicum, 80gm Asam keping, 4g ingredients. Add in bean curd Carrot, 100gm Lemon juice, to taste and low fat milk. Tomato, 150gm Curry leaf, as needed (one 3. Add in all vegetables and Long beans, 50gm handful) other ingredients until cooked. Eggplant, 130gm Bean curd 300g Season with sugar and salt. Okra, 100gm 4. Ready to serve. Cauliflower, 160gm Cabbage, 120gm Potatoes, 150gm Curry powder, 35gm Turmeric powder, 25gm Lemongrass, 1 stalk

Estimated Baked Fish with Green nutrient content (1 serving): Spinach Sauce l 243kcal, l 24g protein, l 10g fat, l 11g Fish, 110g Cooking method carbohydrates, Paprika powder, dash (for 1. Marinate fish with paprika powder and mix l 1g fibre & colour) spices. Pre-heat oven at 180°C. Bake fish until 183mg sodium l Serves 1 Mixed spices, 1 teaspoon cook. 2. Melt margarine over low heat. Add in garlic, Green spinach sauce low fat milk and spinach. Thicken with corn Garlic, 1 clove starch (as needed) and blend. Low fat milk, 70ml 3. Season the blended sauce with salt and Soft margarine, 15g pepper. Spinach, blanched 25g 4. Pour on baked fish and serve. Estimated nutrient content Corn starch, as thickening (1 serving): l 168kcal, l 7g protein, l 7g fat, l 24g agent carbohydrates, l 5g fibre & Salt, to taste (pinch) 97mg sodium, l Serves 10 Pepper, to taste

18 Healthy for All Healthy for All 19 A Dietician’s Tips to Healthy Eating

l Limit sugar-sweetened beverages to help prevent diabetes.

l Carbohydrate count and total carbohydrate intake are more important than the type of carbohydrate you consume.

l Do not skip carbohydrates even if you are diabetic because it is part of a healthy and balanced diet.

l Fruits can be included in a diabetic-friendly diet but needs to be included as part of your carbohydrate intake. Enjoy them but keep within your daily carbohydrate allowance.

l Portion size-control is the key success in any weight management diet plan

l Overeating happens because we tend to adjust our appetite satisfaction simply because there is Estimated nutrient more ! content (for 1 serving): l 357kcal, l 10g l Eat a small portion of food that you love despite protein, l 15g fat, l 45g being on a diet. An overly restrictive diet may Vegetarian Aglio Olio carbohydrates, l 4g fibre make you overindulge and eventually overeat. & 46mg sodium Spaghetti, uncooked 1kg Cooking method l Serves 10 l The desire for salty tastes declines when people Broccoli, 400gm 1. Boil spaghetti in salted gradually cut back on salt. Button mushroom, drained 300gm water until al dente. Drain and Capsicum, 200gm put aside. Extra virgin olive oil, 10 tablespoons 2. Sauté garlic in olive oil Garlic, minced, 100gm for 30 seconds. Add all Columbia Asia dietician Kong Black pepper, coarse to taste vegetables until cooked Woan Fei is a clinical and Parmesan cheese, 10 teaspoons 3. Add spaghetti and stir well. food service dietitian in the Pepper flakes, to taste (5g) 4. Season with pepper flakes healthcare industry. She has Salt, to taste (pinch) and salt. been with Columbia Asia for Fresh parsley, garnish Lettuce, garnish four years.

20 Healthy for All Created by

In collaboration with In conjunction with Beneficiary

Our hospitals in Malaysia: Bintulu. Bukit Rimau. Cheras. Miri. Nusajaya. Puchong. Petaling Jaya. Seremban. Setapak. Taiping. Shah Alam