Today was the first time that I cooked with quinoa.  It was quick, easy and I was super happy with the results.   While I could have followed the instructions on the package, I defaulted to the good-old fashioned staple of most Chinese kitchens -- the non-stick rice cooker.  It's simple.  Just add 1 part quinoa to 2 parts water, and add a small pinch of salt.  eave it to cook for 15-20 minutes.  If you don't have a rice cooker, simply simmer the same proportions of quinoa and water in a non-stick pot for 15 minutes.

As a high-fiber and high-protein grain, it's an excellent food.  1/4 cup raw has about 160-170 calories, 31 grams of carbs (of which 3 grams are fiber), and 6 grams of protein.  The 1/4 cup cooks up to provide about 1 large cup of quinoa.

I've also been trying to cook a little more with sea-vegetables as they are full of healthy minerals.  In addition, they are reported to help the body detox heavy metals and other pollutants. On their own,  the flavor of sea vegetables can be a little over-powering, but added to pickled vegetables, the vinegar and textures of the other vegetables provided a good counter-balance. 

Happy experimenting with this new recipe!  I hope you have as much fun as I did.

PREPARATION
A) Pickled Vegetables
Place all vegetables for the pickle into a glass jar with a tight lid. 
Mix in salt and vinegar. 
Screw on lid and shake thoroughly.  Set aside for 15 minutes.
(Note:  this is best made the night before.  Extra pickles can be kept to add flavor and texture to other dishes).

B) Cooked Filling
Place garlic, onions and salt into a non-stick pan. 
Add olive oil and stir fry gently over medium heat. 
When browned, add rosemary leaves.  Stir fry for 1 minute. 
Add quinoa and mix.
Heat through and set aside.

C).  Prepare egg wrap
Beat 4 eggs thoroughly.  Add salt and pepper to taste. 
Add 1/2  the olive oil to a pan and heat gently. 
Add 1/2 the egg mixture egg and coat the pan evenly.
When cooked through, transfer onto 1 serving plate.
Repeat with the second egg.

#glutenfree #eggwraps #healthywraps #cookingathome #easyrecipe #balancedeating #quinoa #pickles #highfiber #seavegetables #arame #seaweed #eatingnutritiously #nutrientdense #detox

Did you know that onions are extremely good for you?  Besides giving many dishes flavor and natural sweetness, onions have a host of highly beneficial properties, including

• Fiber - Most of the fiber in onions is water soluble.  This lowers your bad cholestrol and helps keep your good/bad cholestrol ratios up! 
• Inulin - This is a special fiber found in garlic and onions.  For those of you looking to improve your gut flora and immune system,  inulin fiber is like a super food for the good gut bacteria.
• Chromium - While all high fiber foods help regulate blood glucose levels,  onions are also rich in chromium.  Chromium further helps in stabilizing blood glucose levels, which is fantastic for anyone with diabetes or is pre-diabetic.
• Quercetin - A powerful phytonutrient that helps in preventing and fighting cancer.  It's also been studied for its anti-inflammatory properties, which can be useful for those of you suffering from joint pain.
  

Since discovering this, I have been adding onions to my stir fries, omelettes and stews with abandon.   I bet you will never think of French Onion Soup in the same way again.  Here's a recipe for you to try out.  And if you'd like to know which onion varieties have the best health giving properties,  I've included a link at the end of the recipe. 

PREPARATION

A) Caramelizing the onions
Peel skin, cut in 1/2 and slice thinly.
Tip: it is easier to brown the onions evenly by cooking them up in two batches.
In a large non-stick frying pan, place half the amount of sliced onions. 
Add 1 table spoons of olive oil.  Add 1/2 teaspoon of salt.
Stir fry over low heat till onions are evenly browned (about 15 minutes).

B) Making the soup
Transfer browned onions to a large non-stick soup pot with 8 cups of boiling water.
Cook the remaining onions in the frying pan and when brown, add to the soup pot.
Simmer onions and water in the soup pot under low heat. 
Add herbs and balsamic vinegar.  
Add 1 tablespoon of the lemon juice and reserve the rest.
Optional ingredients - If using these, add them now.
Simmer slowly for another 30 minutes.
Taste --- the caramelized onions can make this soup incredibly sweet. 
Balance out the flavors with extra salt or vinegar or lemon juice as needed. 
Aim for a thick, rich consistency but add extra water if needed.
Simmer for another 30 minutes

C) Serving
Transfer 1 cup of onions with broth to heatproof bowls. 
Fill nearly to the brim.
Place bowls in an oven tray
Top with crusty bread, and cover with shredded cheese.
Heat bowls in an oven for 10 minutes, ideally under a grill so that the cheese melts over the bread and broth.
Serve with extra black pepper.

D) Adaptations
Replace the beef stock cubes with bone-both for further gut healing, soothing benefits.

#cookingwithonions #frenchonionsoup #preventingcancer #preventingdiabetes #improvinggutflora #improvingimmunesystem #comfortfood #comfortingsoups #highfiberrecipe #cookingwithlove #managingcholesterol #HDL #LDL #watersolublefiber #inulin #quercetin #phytonutrientrichfood #wonderfood #superfood #preventingheartdisease #eatingtoheal #beingwell #eatingwell #healingfoods #nourishingfoods #traditionalfoods #paleorecipes #eatingwithflavors #chromium #regulatingbloodglucose #diabeticfood #prediabetes #prediabetic #insulin #glucoseuptake #antiinflammation #preventinginflammation #managingathritis #immunesystemboost

When I am in the mood for quick vegetarian protein, I turn to frozen green peas! 

Each 1/2 cup contains only 60 calories, nearly 9 grams of protein and close to 4 grams of heart healthy fiber.  Did you know that over 75% of the fiber in frozen green peas are water soluble, making them extra good for you?  Water soluble fiber is documented for being able to lower the body's bad cholesterol,  while leaving the good cholesterol untouched.  This means you get to improve your good to bad cholesterol ratios, while digging into an comfort food! Your cardiologist and your heart will both thank you for this.  

This recipe combines two of my favorite foods:  peas and pumpkin!  Both are simple yet super flavorful and healthy foods, filled with complex carbohydrates and natural sweetness.  It ideally requires a little baking time, but at the end of the recipe, I've provided an alternative variation to cooking it so that you can save a little more time.

Happy cooking!

INGREDIENTS
(4 for a main course, 6 as a side dish)

Frozen Peas - 3 cups
Pumpkin - 1/2 medium sized
Olive oil - 1/2 tablespoon
Sea salt - small pinch
Pepper - to taste
Rosemary - 2 sprigs, leaves removed, roughly chopped
Lemon rind - from 1/2 lemon, chopped
Feta or cheese - 2 tablespoons (optional)

Dressing
Extra virgin olive oil - 2 tablespoons
Hazelnut oil - 1 tablespoon
Water - 2 tablespoons
Garlic - 1 clove, minced
Balsamic vinegar - 1 tablespoon
Seasalt - 1/2 teaspoon
Organic brown sugar - 1 teaspoon

PREPARATION
Heat oven to 180 Celsius / 350 Fahrenheit

A) Peas and Pumpkin
Peas - rinse peas in water till defrosted.  Set aside
Pumpkin - cut into 8 wedges, remove skin.  Toss in olive oil, salt and pepper.
Heat a frying pan.  Add 4 wedges and sear on high heat for 1 minute.  Turn over using tongs.  Repeat one more time till skin is slightly blistered, browned.   Repeat with remaining wedges.
In a baking dish or pan,  add arrange pumpkin wedges.  Evenly distribute peas among the pumpkin. 
Rosemary and lemon zest - scatter evenly over dish
If using cream or feta cheese -- distribute in small chunks across the dish.

B) Dressing
Combine all ingredients into a jam jar.  Close lid and shake till thoroughly mixed.

C) Bake through and serve
Drizzle 3 table spoons over the dish.
Transfer to the medium rung of the oven.  Bake for 15-20 minutes. 
Remove and drizzle remaining dressing over the dish.  Serve hot.

#vegetarianrecipe #quickrecipe #vegancooking #homecooking #easyrecipe #eatingwell #beingwell #watersolublefiber #HDLLDLratio #loweingbadcholestrol #loweringLDL #vegetarianprotein #cookingmadeeasyforbeginners #failsaferecipe #hearthealthyrecipe

A few restaurants that I have tried of late have been doing a fresh take on the romaine lettuce.  No longer just used for Cesare salad, I like the way it is being presented cut into quarters. 

It was Father's Day today in Singapore.  My dad prefers the texture of ice-berg and romaine to mesclun mixes so I thought I'd add some crunchy raw leaves to his celebration dinner.  

I hope you enjoy making this super easy, super fast salad, which is perfect for the summer weather and a nice side dish to any BBQ.

PREPARATION
A) Salad leaves
Remove outer leaves if turning brown.  Trim the base of the stalk off.  Cut each bunch length wise, right through the middle. Cut into either 1/4's or if very large, cut into 1/6's.  

B) Dressing
Combine all ingredients in a small jam jar.  Shake thoroughly till well mixed.  Taste and add a little more salt, pepper, lemon juice or sugar as needed.

C) Plating
Arrange at least 2 segments on a large flat plate.   Use a teaspoon to drizzle the salad dressing generously over the leaves.   Top with nuts and fresh herbs.   Using a pepper mill,  sprinkle over a little black pepper.

D) Variations
If you're not vegetarian,  feel free to add a little roast or poached chicken to this salad.   Alternatively,  some salty panfried haloumi cheese or crumbled feta cheese and olives would also go nicely.

#highfibereating #paleo #homecooking #quickrecipe easyrecipe #summersalad #summereating #cleaneating #lemonvinaigrette #eatyourgreens #lemonzest #romainesalad #crunchysalads

I last cooked this dish over Chinese New Year.   Gal pals who came by my home wanted something light but nourishing.  We had all had too much to eat over the celebrations so flavorful, antioxidant rich and lean protein were much appreciated.  We also wanted the dish to be low in carbs, gluten and dairy free.

The Straits Market (www.straitsmarket.com) sells barramundi that's farmed off the shores of Singapore, purifying water using their own patented technique.  I enjoy cooking with the fish as it is traceable, and the fish is antibiotic-and-hormone-free. 

At the end of the recipe,  you can find variations to this recipe, including a vegetarian version and a chilled shrimp appetizer version.  Hopefully, you will enjoy making this simple, healthy dish with lots of flavor for your friends and family.

PREPARATION
A) Cauliflower rice
Roughly the cauliflower into florets.  Put through a food processor until it is finely "crumbed".
Alternatively,  put the cauliflower through a juicer.  Retain cauliflower juice and keep crushed fiber.
Next, place a saucepan on medium heat.
Add the cauliflower crumbs (or the crushed fiber + juice).
Add olive oil, salt and 1/2 cup of vegetable broth (or water).
Keep stirring over a medium heat till the cauliflower is cooked through. 
Taste a little to check that it is cooked through and add salt and pepper to taste. 
Set aside and keep warm.

B) Protein
Heat a pan till nearly smoking point. 
Sprinkle a little sea-salt and pepper to taste over the fish. 
Heat olive oil and fry fillets of fish, skin side down for two minutes.
Using a very flat and broad spatular,  lift and turn the fish. 
Cook on the other side for another 2 minutes. 
Turn fish back to original side for another 1-2 minutes till cooked through.
Set aside and keep warm.
(I usually pan fry these in 2 to 3 batches to avoid cooling the pan too much). 

C) Salad dressing
Combine all ingredients into an old jam jar, screw on lid and shake till well-mixed.
Taste and adjust slightly if you prefer it more tart or sweet. 
Leave to stand for 5 minutes.
(If you don't like too much garlic in your food, you can cut the garlic into 1/2 and remove the entire clove after leaving the dressing to stand for 5 minutes)

D) Salad
Put the cucumber into a bowl. 
Toss in 3/4 of the salad dressing and toss. 
(The cucumbers will start to leach water almost immediately, so you need to move to assembly quickly.)

E) Assembly
Place warm cauliflower in the center of the plate.
Next, arrange the fish fillets on top.
Put a large generous pile of the cucumber salad on top.
Spoon over the remaining dressing over the dish.
Scatter the basil and cilantro leaves and serve.

#cookingwithfreshherbs #homecookingmadeeasy #healthymeals #nourishingmeals #paleomadeeasy #antibioticfreefish #hormonefreefish #straitsmarket #sustainablefarming #sustainablefishsources #eatingclean #eatingwell #maximizingnutrition #nourishment #nourishingmeals #lowcarbmeals #cauliflowerrice #atkinsrecipe #leanproteinrecipe #beingwell #quickrecipe #vegetarianrecipe #quickrecipe  #consciouseating

Over the last few days,  there have been a lot of really good, delicious meals that I have been invited out for.  So,  for this coming week, I am making more of an effort to eat in and get some work done in between.  The home prepared meals need to be quick, fuss free and super nutrient dense. 

Here's a quick salad that I enjoy pulling together.  It usually takes only 10 minutes to prepare.  Packed with lean fish protein, lots of raw veggies (but not too many since i don't want to spend too much time chopping and shredding), I add on flavor with piles of fresh herbs.  The fresh herbs also incorporate heaps of anti-oxidant goodness.  

Two of my favorites: Cilantro (aka coriander) and Thai basil (or Holy Basil).  

• Cilantro an excellent source of minerals (magnesium, potassium, calcium, manganese) that support good cardiovascular function, improves blood pressure and lowers LDL (that's the bad cholestrol).  It's also considered to be a digestive aid,  has anti-inflammatory properties and is reported to help with metal detoxifaction.  
• Thai Basil has many similar benefits to cilantro and its benefits have been actively studied.  It's also carries it with many immunity boosting properties to ward again common viruses, microbes and even rash.  

A) Prepare Fish
Wash and dry fish fillets.  Sprinkle with salt and pepper to taste.  Heat pan.  When hot enough, add 2 table spoons of olive oil.  Add fish, skin side down and fry.  After 3 minutes,  lift gently using a spatula.  Turn over and cook other side for an additional 2 minutes.  Turn back over, cover with lid and cook for an additional 1 minutes.   Set aside.  When slightly cooled, cut into "strips". 

B) Prepare Vegetables
Carrots - Use spiralizer to create fine carrot noodles. Alternatively, use a vegetable slicer to julienne, or shred with a grater.
Cucumber - Julienne or cut into match sticks.
Pre-steamed sweet potato - cut into rounds.  (Optional: you can brown caramalize these by pan-frying these in a little olive oil)

C) Dressing 
Place all ingredients into a bowl and mix.  Taste and adjust fish sauce or sugar to taste. 

D) Assemble
At the bottom of the bowl, place carrot noodles.  Next, layer cucumber.  Arrange sweet potatoes on top.  Toss in basil leaves and cilantro.   Spoon over the dressing.   Place 3-4 strips of fish over the salad.  Use fingers to sprinkle black sesame seeds. 
​

#Glutenfree #Dairyfree #Highfiber #Antioxidants #cookingwithherbs #Freshsalads #Paleoeating #Homecooking #Easyrecipe #Quickmeal 

Most people who've eaten at my home know that I love to add fresh herbs and spices to the dishes. While they might seem like they are there for color and texture, I often add as many herbs and spices for their curative properties.  I am also usually pretty careful about the quality of the oils I use too.   This soup is filled with just a few of my favorite things:  lemongrass,  tumeric, corriander, onions and coconut.   These come packed with heaps of anti-inflamatory, anti-oxidant and anti-microbial benefits.  It's also gluten and dairy free! 

This recipe was inspired years back from a wonderful trip to the Datai, in Langkawi Malaysia, where I had the pleasure of ordering something quite similar for dinner at the restaurant one evening

A) Prepare Ingredients
Onion - chop roughly into squares
Lemongrass - cut off long stalks,  and set aside.  Cut hearts into rough rings.  
Coriander root - clean and chop. 
Tumeric - if using fresh tumeric, remove skin and grate roughly into shreds. 
Sweetcorn - remove husk.  Roughly cut off kernels for 5 ears of corn using a knife.  For last ear of corn, removely more gently and neatly -- reserve separately. 
Water - boil and set aside. 

B) Cook Soup
In a large soup pot, heat olive oil over low heat.  
Brown onions slowly to release sweetness.  
Raise heat.  Add lemongrass hearts, coriander root and continue to cook. 
Add corn kernels and heat through.
Add boiling water and lemon grass stalks.  
Turn up heat till soup is on a rolling boil. 
Then, turn down heat and simmer till sweet corn is cooked through. 
Remove from heat.  Discard long lemong grass stalks. 
Put soup through a blender or food processor and pulse till smooth. 
Take a colander or fine sieve and strain the soup through.  
Discard what is retained in the colander (note:  I often run 1/2 cup of water through this to remove the remaining "flavor) and add to the soup. 
Return the soup to the pot.  Add the reserved corn kernels and reheat.   
Add salt and pepper to taste. 

​C) Finishing Oil
Heat a little water and blanch the corriander leaves and roots.
Quickly remove and place in cold water to retain color. 
Roughly chop and add to the olive oil.  
Pulse thoroughly using a hand-held blender. 
Set aside. 

D) Assemble and Serve
Fine a nice soup bowl or plate.  
Fill with soup.  Add a drizzle of the finishing oil.   

​Serving notes: 
It's quite a rich soup.  I often like to serve this in a little tea cup and let my guests decide if they would like a second helping. 

If you are not dairy intolerant, you can replace the olive oil with a little butter.  If you like it less rich, feel free to replace 1 cup of coconut milk with regular milk or low-fat milk. 

#glutenfree #diaryfree #homerecipes #dinnerpartyrecipe #tumericbenefits #coconutbenefits #lemongrassrecipe #asianfusionrecipes #antioxidantrich #antiinflammatory #cookingwithflavor

I created this recipe using left overs from a dinner party.  We still had some un-marinated steak and I wanted to eat a little cleaner the following day.     This recipe can easily be adapted for those of you who are vegetarian and dairy-intolerant.   At the end of the recipe, you will be able to find substitutes ingredients for the beef and the feta cheese. 

Tip: To steam or boil sweet potatoes a little faster, prick the sides with a folk before you start cooking them.  For convenience, I tend to prepare a batch in one go to last at least 3 days in the fridge. When I feel like having unprocessed carbs, I just take out one out and cut a few slices as I find the sweet potatoes incredibly filling.  If I want the slices warmed up, I opt for a pan-frying each slice quickly in a little olive oil. ).

INGREDIENTS (SERVES 4)
2 striploin steaks 
Belgian endive - 1 large cluster
Lebanese cucumber - 1/2 
Button mushrooms - 6 pieces
Sweet potatoes - 2 small 

Dressing 
Feta cheese - 6 ounces
​Lemon juice - from 1 lemon or 4 tablespoons
Olive oil - 4 table spoons.  
Sea salt. Freshly cracked black pepper

To serve
Fresh cilantro + basil, extra virgin olive oil

A) Prepare salad and meat
Belgian endives - separate the individual leaves.  Leave in long strips
Mushrooms - Trim stems.  Cut into slices
Lebanese cucumber - cut on the bias and slice into small match sticks
Sweet potatoes - leave skins on. Steam or boil till cooked (about 30 minutes).  Set aside to cool. When cool, cut into rounds, about an inch thick
Steaks - take out of fridge 20 minutes before cooking.  Heat a skillet.  (To test that that the skillet is hot enough, sprinkle water onto skillet.  If it is hot enough,  it will sizzle and evaporate to steam almost immediately.)  Place a little olive oil into the pan.  Place steaks on top.  Season with salt and pepper to taste.  For a good sear, wait for 3 minutes before turning the steak over.  Sear on the other side.  Cover with lid for another 3 minutes.  Turn off fire.  Lift lid and flip steak over.  Leave to cook for another 1 minute.   Remove to a plate and leave to cook.  Allow to rest for 5 minutes.  When cool, cut into thin slices.  (If you prefer your steak more well-done, cook on each side for an extra 1 to 2 minutes)

B) Prepare dressing
Place olive oil, feta cheese and lemon juice into a blender.   Add a little salt and pepper.  Blend at medium speed.  Remove and taste.  Add more salt or pepper as needed.  

C) Assemble and plate salad
Take a spoon of the thick dressing.  Place at the side of the plate.  Use back of the spoon to make a swirl along the side of the plate (should resemble a crescent moon).   Place three rounds of the sweet potatoes on the base of the plate.  Scatter endives, mushrooms and cucumbers on top.  Next, place 1/4 of the steak strips on the salad.  You can stack these up.  Finish with a sprinkle of whole cilantro leaves and drizzle with a little extra virgin olive oil. 

D) Vegetarian, Dairy-free alternatives
Vegetarian: replace the beef with GMO-free soya bean cake (the firmer, heavier kind).  Cut into thick slices and pan-sear in a little olive oil.  (If you have a griddle pan, you can create a nice charcoal-like char!) 
Diary intolerant: replace the feta-cheese with 16 cashews 

#healthysalads #lighteating #glutenfreerecipe #vegetarianadaptation #dairyfreeadaptation #cookingwithleftovers #cookingmadeeasy #homecooking