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Sea Bass Fish Congee with Carrot

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Sea Bass Fish Congee with Carrot ACTIVE LEARNING Sea Bass Keep your mind active and learn Sea Bass new things! Pick up a new language or learn how to fold origami Fish Congee with sculptures. Learning builds up the brain’s resilience which may delay Fishthe onset of dementia Congee and help withCarrot lessen its effects. #3 Food for thought: Eat Well Live Well Think Well Carrot Sea Bass Fish Congee with Carrot Serves 2 Chef Mok Jey Lun Ingredients Nutritional Information (500 g per serving) Sea bass fish (sliced) ................ 120 g Energy .............................. 380 kcal Brown rice (uncooked) ............... ¾ cup Carbohydrate ...................... 62 g Carrot (diced) .......................... ½ cup Protein ............................. 18 g Corn starch ............................. 1 tsp Fat .................................. 5 g Light soy sauce........................ 2 tsp Saturated Fat ...................... 1 g Sesame oil ............................. 1 tsp Cholesterol ........................ 5 mg Spring onions (cut into strips) for garnishing Dietary Fibre ...................... 4 g Sodium ............................. 490 mg Cooking Method 1. Add washed rice and 3 cups water to a pot. 4. When congee has cooked to preferred Bring to a boil. consistency, place fish slices and diced 2. Simmer for about 20 minutes. Stir bottom of carrots into congee. Cook for about 5 minutes under low heat. pot occasionally to prevent rice from sticking 5. Season congee to taste with light soy sauce and to the base. sesame oil. 3. Meanwhile, marinate the fish slices with 1 tsp 6. Garnish congee with spring onions and light soy sauce and corn starch. Set aside. serve hot. Brown Rice MINDFULNESS BrownNotice Rice the colours and smells of Bee Hoon the food you are about to eat. Bee Hoon Chew slowly and pay attention to the texture of the food. This is one way of practicing mindfulness and with Egg & it improves physicalwith and mental Egg and well-being. Bitter Gourd #3 Food for thought: Eat WellBitter Live Well Think Well Gourd Brown Rice Bee Hoon with Egg & Bitter Gourd Serves 2 Chef Huang Jin Song Ingredients Nutritional Information (160 g per serving) Brown rice bee hoon (uncooked) .... 100 g Energy .............................. 380 kcal Goji berries Carbohydrate ...................... 44 g (pre-soaked and drained) ............ 2 tsp Protein ............................. 11 g Canola oil ............................... 1 Tbsp Fat .................................. 12 g Light soy sauce ........................ 1 Tbsp Baby bitter gourd Saturated Fat ..................... 2 g (thinly sliced) .................. 1 (about 100g) Cholesterol ........................ 150 mg Garlic (minced) ........................ 1 clove Dietary Fibre ...................... 3 g Eggs ...................................... 2 Sodium ............................ 460 mg (Coriander for garnishing) Cooking Method 1. Soak brown rice bee hoon in water until soft. 5. Add ¼ cup water and soy sauce, simmer until Drain and set aside. bitter gourd softens. 2. Beat eggs and set aside. 6. Add bee hoon and cook until soft. 3. Heat canola oil in a wok and stir fry garlic 7. Add in eggs and goji berries and mix with until fragrant. bee hoon, stir fry for 1 minute. Garnish with 4. Add bitter gourd. Stir fry for 2 more minutes. coriander to serve. PoachedB-GROUP VITAMINS Poached Chinese Chinese B vitamins can reduce the rate of brain atrophy. Folate is a Spinach with type of B Vitamin found in many vegetables like spinach, broccoli, bok choy, and cauliflower.Spinach Gold & Silver with Fish Gold#3 Food for thought: Eat &Well Live Well Think WellSilver Fish Poached Chinese Spinach with Gold & Silver Fish Serves 2 Chef Ho Jun Leong Ingredients Nutritional Information (300 g per serving) Bayam (Chinese spinach) ........... 300 g Energy ............................. 80 kcal Ikan bilis Carbohydrate ..................... 3 g (pre-soaked and drained)............ 1 Tbsp Protein ............................. 10 g Chicken stock with Fat .................................. 2 g “Healthier Choice Symbol” ......... ½ cube Saturated Fat ..................... 0 g Garlic (minced) ....................... 2 tsp Cholesterol ........................ 15 mg Silver fish (pre-soaked) .............. 1 tsp Dietary Fibre ...................... 3 g Canola oil .............................. 1 tsp Sodium ............................ 390 mg (Salt and pepper to taste) Cooking Method 1. Peel stems of spinach leaves and slice to about 4. Stir continuously until vegetables are soft. 2-3 cm lengths. 5. Add silver fish and stir until cooked. 2. Heat wok, add 1 tsp canola oil, sauté silver Serve immediately. fish until golden brown. Set aside. 3. Using same wok, sauté garlic, add ikan bilis and toss continuously, followed by adding the chicken stock in 1 cup water. B-GROUP VITAMINS Black Bean BlackB vitamins areBean protective in the Chicken incidence of dementia, and reduce oxidative stress to the brain. Chicken Feet with Vitamin B12 can be found in most Feet withanimal sources of Chinesefood like meat, Chinese Yam Yam Soup poultry, fish, dairy and eggs. #3 Food for thought: Eat Well Live Well Think Well Soup Black Bean Chicken Feet with Chinese Yam Soup Serves Adapted from the recipe contributed by 2 Foong Keng Sung, Goodlife! Makan Chef Pay Jun Loong Ingredients Nutritional Information (350 g per serving) Chicken feet ........................... 8 pcs Energy ............................. 470 kcal Chicken breast ........................ 80 g Carbohydrate ..................... 35 g Black beans ............................ 150 g Protein ............................. 42 g Chinese red dates .................... 6 pcs Fat .................................. 16 g Chinese yam (peeled, Saturated Fat ..................... 3 g cubed 1 cm size and blanched) ..... 100 g Cholesterol ........................ 110 mg Peanuts ................................ 2 Tbsp Dietary Fibre ....................... 10 g Goji berries ........................... 1 Tbsp Sodium ............................ 150 mg Cooking Method 1. Prepare chicken feet by peeling away outer 4. Bring to boil, reduce heat and simmer for yellow skin, if any. Chop off and discard tips about 20 minutes. Add Chinese yam and of claws (nails). continue to simmer for another 10 minutes. 2. Wash clean the black beans. Drain. 5. Add goji berries and season with salt to taste. 3. Bring water to boil (1200 ml). Add chicken Serve hot. feet, red dates, black beans, chicken breast and peanuts. Wholegrain FLAVONOIDS WholegrainFlavonoids are a group of nutrients PancakePancake with found in plants and can contribute to improved brain function. They can be found in foods like cranberries, Peanut Butter & with Peanutbananas, red and purple grapes, Butter & teas, turmeric and citrus fruits. Banana #3 Food for thought: Eat Well Live Well Think Well Banana Wholegrain Pancake with Peanut Butter & Banana Serves 2 Chef Chin Kim Voon Ingredients Nutritional Information (300 g per serving) Whole wheat flour ................... ½ cup Energy ............................. 520 kcal Low fat milk........................... 1 cup Carbohydrate ..................... 42 g Peanut butter (unsalted) ............ 1 Tbsp Protein ............................. 17 g Margarine (melted) .................. 2 Tbsp Fat .................................. 26 g Baking powder ....................... 1 tsp Saturated Fat ..................... 7 g Banana ................................ 1 slice Cholesterol ........................ 150 mg Eggs .................................... 2 Dietary Fibre ...................... 6 g (Strawberries & blueberries for garnishing) Sodium ............................ 570 mg Cooking Method 1. Mix flour, baking powder in a medium bowl, set aside. 5. When the edges look dry, and bubbles start to appear 2. Warm milk in a pot until lukewarm and remove and pop on top surfaces of pancake, turn over. Cook from heat. Whisk milk, margarine and eggs for a further 1-2 minutes or until lightly browned and together until blended. cooked in the middle. 3. Make a well in centre of the flour mixture, pour in 6. Serve warm with unsalted peanut butter and banana. milk mixture and mix well. Do not over mix the batter. Use strawberries and blueberries for garnishing 4. Heat a large pan over medium heat, lightly brush pan if desired. with margarine and spoon ¼ cup batter onto pan. VITAMIN E Bircher Muesli Vitamin E has been shown to be Bircherprotective for brain health, Muesli and can with Blueberries with be found in foods like whole-grain products, sunflower seeds, almonds, walnuts and peanut butter. & Walnuts Blueberries#3 Food for thought: Eat Well Live Well Think Well& Walnuts Bircher Muesli with Blueberries & Walnuts Serves 2 Chef Khor Soon Hoo Jason Ingredients Nutritional Information (300 g per serving) Quick cook oats or rolled oats (raw)..1 cup Energy ............................. 570 kcal Plain yoghurt .......................... ½ cup Carbohydrate ..................... 71 g Apple juice ............................ ½ cup Protein ............................. 14 g Blueberries ............................ ½ cup Fat .................................. 24 g Walnuts ................................ ½ cup Saturated Fat ..................... 4 g Honey .................................. 1 Tbsp Cholesterol ........................ 8 mg Apple (peeled and diced) ............ 1 Dietary Fibre ...................... 7 g Medium strawberries (sliced) ...... 2 Sodium ............................ 60 mg Cooking Method 1. Combine oats, yoghurt,
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