Cooking for Health Intermediate and Long-Term Care Nutrition Movement Recipes 2014 Foreword Singapore is well known as a “food paradise” because of the wide array of delectable food it offers and which reflects its rich diverse migrant history. All-time favourites such as Hainanese Chicken Rice, Nonya Laksa, Chicken Curry and Fried Carrot Cake are easily available for many to savour any time, and anywhere. It is in this spirit that the Agency for Integrated Care is pleased to share its third compilation of recipes with our community care partners. Contributed by professional chefs from the Singapore Chefs Association, the 17 new recipes feature healthy versions of local hawker delights. I hope that you will add them to your earlier, and ever growing, collection of recipes created over the past two years in the “Cooking for Health” cookbook binder. Good nutrition is pivotal to maintaining our clients’ health. By including much loved favourites to our clients’ menus, the recipes will, I hope, not only whet their appetites but also enable them to experience the joys of tasting dishes which for many are considered “comfort food”. The addition of such popular delights mirrors our theme for this year’s nutrition event, “Hawker S.E.D.A.P Cook Off”. As the saying goes, “the proof of the pudding is in the eating”. I hope you will give these recipes a try so that our clients in the community care sector have a chance to savour these S.E.D.A.P (Scrumptious, Easy to cook, Delicious, Appetising and Palatable) dishes. I can assure you that they are no less tasty than those sold in our local eateries and hawker centres, and is our way of bringing them within easy reach of our elderly clients. I would like to extend my heartfelt appreciation to Singapore Chefs Association and Nanyang Polytechnic, School of Chemical and Life Sciences for their contributions to these recipes. Let us all continue to support one another in the journey towards creating healthy recipes for our clients. Bon Appétit! Dr Jason Cheah Chief Executive Officer Agency for Integrated Care Note from SCA President Edmund Toh This year marks the third year that the Singapore Chefs Association (SCA) has partnered the Agency for Integrated Care (AIC) in its Intermediate and Long-Term Care (ILTC) Nutrition Movement. I am heartened that through this collaboration, our talented pool of professional chefs has been able to contribute their expertise to enhance the culinary skills of the community care sector's cooks, and to improve their menu offerings for their elderly clients. My fellow SCA chefs have worked closely with the cooks through a series of culinary training “boot camps”. Having experienced their enthusiasm and dedication in honing their skills and knowledge, we know that this will translate into nutritious and great tasting meals for our elderly clients to enjoy. I am also proud that SCA has been able to contribute more recipes to this cookbook. The recipes have been specially created for elderly clients. This year’s new collection features 17 much-loved hawker fare which are easy to follow, and tasty. I hope that you will try them out soon! I would like to encourage the cooks to continually explore and create new food flavours. It is through constant "experimenting" that you will cultivate a greater enjoyment and a deeper love for cooking, creating meals with that special ingredients of "care" and "love". Edmund Toh President Singapore Chefs Association 2014 Version | 03 Cooking for Acknowledgement Health is a We would like to thank the following partners publication by and individuals for supporting the development the Agency for of 2014 “Cooking for Health” new recipe inserts. Integrated Care (AIC). The views and opinions expressed or implied in Cooking for Health do not necessarily reflect those of AIC, it is correct at time of printing. Chef Eric Teo, Honorary President Mentor, SCA Articles may not Chef Edmund Toh, President, SCA be reproduced without AIC’s Chef Eric Neo, Vice President, SCA permission. Chef Chua Yew Hock, Member, SCA Modified food Chef Heman Tan, Special Projects of SCA and liquid textures Chef William Soh, Member, SCA for persons with swallowing disorders should be prescribed by a qualified speech therapist. Nutrition analysis Ms Daisy Cheong is contributed by School of Ms Gladys Chu Chemical and Life Seaw Ker Ming Sciences, Nanyang Nicholas Pang Polytechnic. For all editorial queries and feedback, please email nutrition@ aic.sg and include the subject title as Cooking for Health. Content Appetisers or Desserts Gingko Barley with Beancurd 2 Bubur Hitam with Coconut Cream/Cold Bubur Hitam With 4 Coconut Ice Cream & Mango Puree White Fruity Rojak Served with Boutique Spring Garden 6 Meslun Cheng Tng Soup 8 Baked Tapioca 10 Noodles Fish Noodle Soup 12 Mee Rebus 14 Satay Bee Hoon 16 Char Kway Teow 18 Spoon Laksa 20 Fried Hokkien Mee 22 Prawn Noodle Soup 24 Rice Nasi Lemak 26 Hainanese Chicken Rice 28 Other Main Dishes Carrot Cake (Steamed/Stir-fried) 30 Yong Tau Foo 32 Chicken Curry 34 Appetisers or Desserts Appetisers or Desserts 2 | 2014 Version Healthy Cooking Tips √ Replacing a whole egg with just the egg white will help to reduce the amount of cholesterol intake. √ The addition of pandan leaves offers anti-inflammatory benefits. Gingko Barley with Beancurd 2014 Version | 3 151 Calories Serves 10 Preparation time: 15 minutes Cooking time: 35 minutes INGREDIENTS 2200ml Water 125g Barley, cleaned 4 pieces Pandan leaves 35g Dried bean curd, break into small pieces 1 tin Gingko nuts, with water drained 150g Rock sugar 2 nos Eggs, stirred well Procedure 1. Place cleaned barley and water in a pot, and bring to a boil. Add in pandan leaves and continue boiling for 25 minutes until the barley is cooked. 2. Add small pieces of dried bean curd and continue to simmer for another 5 minutes. 3. Add gingko nuts and rock sugar. Simmer for another 5 minutes. Reduce the heat and stir in the eggs. 4. Serve hot. 4 | 2014 Version Cold Bubur Hitam with Coconut Ice Cream & Mango Puree Healthy Cooking Tips √ Lessen the quantity of the gula Bubur Hitam with Coconut Cream melaka to reduce calorie intake. √ Substitute coconut cream with low fat evaporated milk to reduce the saturated fat intake. Bubur Hitam with Coconut Cream/Cold Bubur Hitam With Coconut Ice Cream & Mango Puree 2014 Version | 5 874/889 Calories Serves 4 INGREDIENTS 500g Bubur Hitam Ingredients for Mango Puree (Black glutinous rice) 1 nos Fresh mango, diced 500g Gula Melaka ( Palm Sugar) 3 Tbsp Mango puree 3 pieces Pandan leaves, knotted 60g Longan meat ( Dry ) 1 Tbsp Coconut cream (Topping) 4.5 L Water 1 scoop Coconut ice cream Procedure 1. Wash the rice thoroughly. 2. Drain and pour the rice into a saucepan with 2 litres of water and add the knotted pandan leaves. The pandan leaves will give fragrance and flavour to the dessert. 3. Bring it to boil first and then lower the heat to let it simmer. Stir every 6 minutes to ensure that the rice does not stick to the pan and the water level does not reduce too much. Add in the dry longan meat. 4. Meanwhile, heat another saucepan. Combine the gula melaka and stir on low heat until the sugar dissolves completely. You will see a thick syrup forming. 5. Check on the black glutinous rice. It is cooked when the rice looks soft and plump. 6. Add the gula melaka mixture and coconut cream. The Bubur Hitam is ready to be served. Cold Bubur Hitam With Coconut Ice Cream & Mango Puree Allow the Bubur Hitam to cool in the chiller. Add coconut ice cream and mango puree as toppings and serve it cold. 6 | 2014 Version Healthy Cooking Tips Finely Chopped Version √ Use measuring spoons to ensure that the exact amount of dressing is being prepared, so as to prevent excess preparation of the dressing. √ Retain the skin of the fruits and vegetables that are edible to obtain further fibre and nutrients. White Fruity Rojak Served with Boutique Spring Garden Meslun 2014 Version | 7 346 Calories Serves 4 INGREDIENTS 1 nos Cucumber, seedless Ingredients for White Rojak Dressing 1 nos Guava, big 220g Plum paste with chilli 1 can Lychees, drained 0.5 tsp Sambal 3 slices Pineapple 10g Cilantro leaves 4 nos Strawberries, sliced (optional) 1 nos Lemon 6 nos Raspberries (optional) 2 Tbsp Water 1 nos Pear 10g Ginger flower 200g Sesame seeds, toasted 200g Peanuts, crushed 1 piece Tempeh, deep-fried 100g Boutique Spring Garden Mesclun (or alternatively, use Iceberg lettuce) Other suggestion of local fruits that can be used: Green apples Chinese pears Star fruits Rose apples Celery Procedure 1. Cut all the fruits into bite-size pieces and keep them chilled. 2. Soak the Mesclun salad in ice cold water. Drain and keep it chilled. 3. Toast both the sesame seeds and peanuts till golden brown and set aside. 4. For the dressing, finely chop the cilantro leaves and ginger flower. 5. Mix all the ingredients well with lemon juice and sambal. 6. Deep-fry the tempeh and set aside. 7. Lastly, toss all the fruits together and garnish with sesame seeds and crushed peanuts. 8. Serve chilled with tempeh and Mesclun salad. 8 | 2014 Version Healthy Cooking Tips √ Lessen the quantity of the rock sugar to limit the consumption of sugar intake. √ The addition of almonds increases the Vitamin E content which helps to reduce the risk of developing heart disease. Cheng Tng Soup 2014 Version | 9 132 Calories Serves 10 INGREDIENTS 140g Rock sugar 60g Honey dates 30g Gingko nuts 30g Large sago, cooked separately 50g White fungus, soaked 20g Lily buds 70g Dried longan 30g Red dates 20g Sweet almond nuts 20g Pong tai hai (Boat Sterculia Seed) 20g Barley, cooked separately 1 piece Pandan leaf 4L Water Procedure 1.