Simple Healthy Recipes

BREAKFAST RECIPES

SEMOLINA OR SUJI PORRIDGE

Preparation Time: 5 mins

Cooking Time:  15 mins

Serve: 1

Ingredients:

2 tbsp of semolina or suji

2 tbsp of raw walnuts chopped

2 tbsp of raisins

1 tbsp of ghee or butter

1 tbsp of jaggery syrup or natural sugar

1 bowl of water

Method:

1. Dry toast semolina or suji in a pan without any oil.  Remove.
2. Heat 1 tbsp of ghee or butter in a pan.
3. Add raw chopped walnuts and fry till aromatic.
4. Add toasted semolina or suji and mix well.
5. Add the water.
6. Cook in medium heat until semolina turned opaque in color and thicken into porridge.
7. Add in the raisins, walnut and jaggery sugar or natural sugar.
8. Serve.

TIPS:

If you like it spicy, add grounded cardamon powder or nutmeg powder.

BREAKFAST RECIPES

SWEET OATMEAL PORRIDGE

Preparation Time:  5 mins

Cooking Time: 10 mins

Serve: 1

Ingredients:

2 tbsp rolled oat

2 tbsp raw chopped almonds (soaked overnight and remove skin)

2 tbsp of raisins

1 tbsp of ghee or butter

1 tbsp of jaggery syrup or natural sugar

1 bowl of water

Method:

1. Heat up ghee or butter in a pan
2. Add raw chopped almonds and fry in low heat. Remove from heat.
3. In a saucepan, add water and raw oat and bring to boil.
4. When oat is cook, add the almond together with the ghee or butter, raisins, jaggery syrup or natural sugar. 
5. Serve hot or warm.

TIPS:

The almond and ghee or butter can be added into the oat while cooking without frying it first, if that is preferred.

BREAKFAST RECIPE

BLACK SESAME PASTE SWEET (TONG SUI)

Preparation Time: 20 mins

Cooking Time: 20 mins

Serves: 3 – 4

Ingredients:

78g black sesame seeds (wash and dried in advance)

38g rice (wash and dried in advance)

38g rock sugar

Method:

1. Fry black sesame seeds in a dry wok over low heat.
2. Mix fried black sesame seeds with rice and grind them in a grinder until smooth. Set aside.
3. Boil 3 bowls of water in a pot.  Add the rock sugar and boil until it dissolves.  Add the ground sesame-rice mixture.  Bring to the boil while stirring constantly.  Serve.

TIPS:

The black sesame seeds and the rice can be prepared and grounded the night before to be cooked  in the morning.

BREAKFAST RECIPES

SAVOURY OATMEAL PORRIDGE

Preparation time:  15 mins

Cooking Time:  20 mins

Serves: 2 – 4

Ingredients:

150 g of meat or chicken

1 cup of rolled oat

salt

sugar

pepper

chopped spring onions (optional)

water

Method:

1. Shred the meat into small pieces.  Marinate with the salt, sugar and pepper.
2. Cook the rolled oats with water.  Amount of water depends on how thick a porridge you like.
3. When oats began to thicken, add in the meat and cook until meat is done.
4. Add salt to taste.
5. Leave the porridge aside for about 5 minutes to further thicken.
6. Serve.

TIPS:

The meat can be prepared and marinated the night before and kept in the fridge to be used the next morning.     

BREAKFAST RECIPES

OATMEAL DRINK

Peparation time: 2 mins

Cooking time:  5 mins

Serve:  1

Ingredients:

2 tbsp of  rolled oat

1 cup of water

rock sugar or natural sugar

Method:

1. Put water to boil
2. Add in rolled oats
3. Boil until it begins to thicken.
4. Add sugar and serve.

TIPS:

• If you prefer a certain consistency to the drink, adjust the amount of water.

BREAKFAST RECIPES

Lotus seed with longan tea is said to nourish the blood, strengthen the brain and good for the complexion.

LOTUS SEED WITH LONGAN TEA

Preparation time: 4 hours for the soaking

Cooking time:  2 hours (on the stove), 4 hours (in slow cooker)

Ingredients:

120 g lotus seeds

15 g dried seedless longan meat

15 g Chinese white fungus

rock sugar or good natural sugar

Method:

1. Rinse and soak the lotus and white fungus in cold water for 4 hours.  Remove and drain.
2. Boil 600 ml water into a pot.
3. Add lotus seeds, longan meat and white fungus.
4. Boil over high heat, then over low heat for about 1 hour.
5. Lastly add the sugar and boil till sugar dissolve.
6. Serve

TIPS:

If you have not enough time in the morning to cook..

Night Before:

1.      Soak the white fungus for about 15 minutes and wash.  Wash the lotus seed without soaking and put it together with the white fungus and longan into a slow cooker.  Add the water and  use a timer to allow the lotus seed to soak for 4 hours in the slow cooker before it starts cooking.

2.      Time it to cook for 4 hours.

Next Morning:

1. Bring it to a boil.
2. Add rock sugar or good natural sugar

BREAKFAST RECIPE

Mint herbal tea is said to be cooling and soothes the mind. Also acts as beautifying agent that get rid of acne, benefits the complexion.

MINT HERBAL TEA

Preparation time: 5 mins

Cooking time: 20 mins

Ingredient:

20 g dried mint leaves

rock sugar or any good natural sugar

Method:

1. Rinse and drain the mint leaves.
2. Boil 2000 ml of water in a pot.  Add the mint leaves and cover the pot. 
3. Off the stove and leave it  for about 20 to 30 minutes, until the scent of the mint is infused in the tea. 
4. Add  the rock sugar and stir until it melts.
5. Serve.

TIPS:

Fresh mint leaves can be used to make tea.  Just steep it in hot water in a cup or teapot.

Add natural sugar if prefer sweetness.

BREAKFAST RECIPE

DATES TEA

Preparation Time: 10 mins

Cooking Time: 2 hrs (on the stove), 4 hrs (in slow cooker)

Serves: 4-6

Ingredients:
1 handful of Chinese Red Dates
1 handful of Chinese Black Dates
10 Big Sweet Dates (Mud Choh)
1 handful of Black Soya Beans
 Water

.
Method:
Wash all the ingredients.
Place all into a Croakpot or Slow Cooker.
Add water.Allow it to cook for about 4 hours over the night by using a timer.

TIPS:

Cooking on the stove will required less time.  It takes about 2 hours.
Sugar is not required. The tea is naturally sweetened by the dates.

BREAKFAST RECIPE

SHRIMP CONGEE

Preparation time: 10 minutes

Cooking time: 45 minutes (on the stove),  3-4 hrs (in slow cooker)

Serves: 2

Ingredients:

!00 gm rice

76 g shelled shrimps

76g lean meat (shredded)

salt

corn flour

egg white

ground white pepper

coriander

ginger

Method:

1. Soak rice in water for 30 minutes and then drain well.  Rinse the shrimps and set aside.
2. Rinse and shred the meat. Marinate with corn flour, egg white and ground white pepper for 15 minutes.
3. Put rice and water into a pot. Bring to the boil over high heat and then switch to low heat until the rice is mushy.  Add shredded port, shrimps, spring onion, ginger and salt at last.  Boil for 10 more minutes. Serve.

TIPS:

If you do not have the time to cook in the morning,

1. Night before: Cook the rice with water in the croak pot or slow cooker.  Use a timer to cook for about 4 hours.  Clean and prepare the prawns and keep it in the fridge.
2. Morning: Transfer the congee from slow cooker into a pot, bring it to boil and add the prawns, meat and seasoning. Further cook for about 5 to 10 minutes.