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Recipes. Food Calendar. Nutrition Value of Foods and more.
CONTENT
HEALTHY RECIPES
Baked Lemon Herb Salmon
Here's a simple and tasty salmon recipe which takes only 30 minutes to cook!
Ingredients
- 4 salmon fillets
- Diced potato and carrots
- 2 lemons
- 2 tablespoon of unsalted butter
- 2 tablespoon of rosemary leaves
- 2 tablespoon of parsley
- 1 tablespoon of minced garlic
- Ground black pepper and salt to taste
Recipe
1. Preheat oven to 180°C. Line a aluminium foil and brush it thinly with melted unsalted butter.
2. Arrange salmon and diced potato, carrots on top of the aluminium foil and brush melted butter on top of each salmon, potato and carrot.
3. In a small bowl, mix minced garlic, rosemary, parsley, juice of 1 lemon, a pinch of salt and pepper together with a spoon.
4. Spread mixture onto each fillet and place sliced lemons on top of each salmon fillet.
5. Optional: Sprinkle salt and pepper over salmon, potato and carrot for taste.
6. Bake salmon for 15 minutes or the salmon is cooked. Serve.
Sliced Fish Noodle Soup
Treat yourself with this nourishing dish that combines succulent fish in sweet rice vermicelli soup!
Serves 4
INGREDIENTS
•200 g brown rice bee hoon, soaked and drained
• 200 g toman fillet, sliced and blanched
• 2 tomatoes, cut into wedges
• 5 g ginger, sliced
• 2 spring onions, sliced
• 5 tsp concentrated chicken stock
• 6 tbsp low-fat evaporated milk
• 1 tsp sesame oil
• 1 tbsp corn oil
• 1 litre hot water
• Salt and pepper to taste
PREPARATION
1. Heat corn oil in wok.
2. Stir-fry sliced ginger till fragrant.
3. Pour in hot water.
4. Add in concentrated chicken stock and boil for 2 minutes.
5. Add bee hoon, toman fillet slices, tomato wedges, spring onion, sesame oil and low-fat evaporated milk. Cook for 2 minutes.
6. Add salt and pepper to taste before serving.
Nutritious lunch- Chicken Spinach Salad with Pomegranate
Nutritious lunch ideas with only 20 minutes preparation times!
Serves 2
INGREDIENTS
For chicken:
· 2 Chicken breasts
· A pinch of salt
· A pinch of pepper
· 2 tsp olive oil
For salad:
· A pinch of salt
· A pinch of pepper
· 1 Tbsp olive oil
· 1 Tbsp lemon juice
· 4 cups spinach
· ½ cup pomegranate
Preparation
For chicken:
1. Pre-heat pan with medium heat.
2. Add olive oil.
3. Coat chicken breast with salt and pepper
4. Cook chicken breast for 10-15minutes, until the chicken no longer pink.
5. Cut into strips after cool for 5 minutes.
For salad:
1. Mix spinach, chicken and pomegranate into a salad bowl.
2. Add olive oil and lemon juice.
3. Sprinkle salt and pepper. Ready to serve!
FOOD CALENDAR
International Fruits Day - 1 July
Happy Fruits Day!
International Fruit Day started with an aim to share fruits in sympathy and joy with family, friends or needy people all around the world irregardless of culture, nation, mentality, region and way of life.
Fruits are universally promoted as healthy because of their health-promoting properties. Fruits are good sources of dietary fibre, vitamins, minerals and phytochemicals, especially antioxidants.
Intake of sufficient fruits could reduce the risk of many chronic diseases such as cardiovascular diseases, cancers and stroke. For example, in fruits, especially berries, was associated with decreased risk of developing type 2 diabetes.
Happy Cherry Day - 16 July
Do you know?
National Cherry Day was established as a day to raise awareness of Britain’s cherries. During the 20th century, Britain lost majority of its cherry orchards in war.
Nutritional Value of Cherry
Cherries have low caloric content and are a nutrient dense food - vitamin C, potassium, fibre and polyphenols. Cherries have anti-oxidant and anti-inflammatory properties, which reduces the risk of the development and progression of common chronic inflammatory diseases.
Reference: Kelley, D., Adkins, Y. and Laugero, K. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), p.368.
Happy Watermelon Day! 3 August
Happy Watermelon Day! Who doesn’t love watermelon? Especially with the hot weather in Singapore, there are many different ways to enjoy this lovely fruit and watermelon definitely helps in refreshing and cooling down our body with juicy sensations. August 3 is the National Watermelon Day in the States, unquestionably this beauty deserves a celebration for its own, yay?
Watermelons: Interesting facts about this beauty
- 92% of Watermelon is make up by water.
- Watermelons was used as drinking bottles by the early adventurer.
- In 1615, “watermelon” word was added in English dictionary for its first entrance.
- From planting to harvesting, watermelon needs around 80-90 days to mature.
- Do you know that the heaviest watermelon in the world weighed 159 kg? It was grew at Sevierville in 2013 by Chris Kent.
- In the South and North of United States, there are over 300 types of watermelon being grown. Yellow, seeded, mini and seedless types of watermelon are grown most frequently.
Why do Americas celebrate Watermelon Day?
The Cancer fighter: Watermelon provides Lycopene & Carotenoid which are knows as antioxidants that helps in lower the risk of certain types of cancer.
Very flexible fruit: From flesh to seeds, every parts of watermelon are safe to eat. You can enjoy the fruit in any ways with your own preference, for examples: juices, smoothie or ice-cream. Thus, this makes watermelon as a wonderful celebration item. Pickled and fried watermelon flesh are very common in numerous parts around the globe. In a few parts of China, they dry and roast watermelon seeds which make it edible just like nuts.
Excellent summer food: As has been mentioned above, 92% of watermelon are water. Which in a way, eating watermelon will helps your body to keep hydrated during dry season weather.
Enjoy it guiltless! : Watermelon is a mixture of fiber and water which contribute low calories. So, let’s celebrate Watermelon Day on 3 August by having it unlimited volumes without any guilt! Remember to invite your friends including those that are on diet to have fun together by enjoying watermelon in lots of different ways.
