You are your own chef and the master of eating healthy.
Preparing food and feeding people brings nourishment not only to our bodies but to our spirits.
It is a pleasure to share my favourite recipes to people.
Welcome to FL's kitchen table!
Why you cook?
“Cooking at home, or other places are good for your mental health because cooking is an act of patience, mindfulness, an outlet for creative expression, a means of communication, and helps to raise one’s self esteem as the cook can feel good about doing something positive for their family, themselves or loved ones,”
From Julie Ohana LMSW
Garlic sprouts & turkey mince stir fry
Chinese name: 蒜苔炒鸡肉末
300g minced turkey
1 bunch garlic sprouts, sliced
2 shallots, sliced
2 stalks spring onions, sliced
2 red chilli, seeds removed then sliced
2 red birds eye chilli, seed removed then sliced (optional, if prefer less spicy)
2 tbsp sunflower oil
1 cup water
1 tbsp thinly sliced ginger
2 tbsp light soy sauce
2 tbsp cooking wine
1/2 teaspoon salt
1/2 teaspoon white sugar
2 tbsp pepper
freshly ground black pepper
1 teaspoon sesame oil
1 tbsp cornstarch
1. Combine all the seasonings to chicken in a deep bowl, mix well. Leave it to marinate for at least 5 mins.
2. Heat up cooking oil in wok/pan over medium heat
3. Put all the seasonings into the wok/pan for 1-2 mins
4. Add garlic sprouts, onions, chilli in the wok/pan for at least 5 mins
5. Add turkey mince in the wok/pan
6. Mix stir fry together
7. Add 1/2 cup water if it is too dry
8. Continue to stir fry and mix well. Add green onions, mix well and remove from heat. Serve immediately.
Evidence showed that garlic sprouted for five days had higher antioxidant activity than fresher, younger bulbs. Research also suggests that The process of sprouting in garlic stimulates the production of phytochemicals, that have amazing properties like the ability to block the further spread of malignant cancer cells and inhibit the activity of carcinogens (cancer causing chemicals) on the body.
Evidence showed that turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptothan. Apart from these nutrients, it is also contains zinc and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of high protein. Turkey also contains anti-cancer properties.
Slow lamb stew with Chinese white carrot
Chinese name: 白萝卜炖羊肉
at least 1 hour
1 tablespoon vegetable oil
1 lb (450 g) lamb shoulder meat, cut into 2-inch (5 cm) cubes
2 scallions, halved crosswise
1-inch (2.5 cm) piece of ginger, sliced
1 large chenpi (dried tangerine peel)*
6 dried jujubes*
2 whole star anise
6 leaves Chinese cabbage
3 red chilli
1 whole white carrot, cut into 1-inch (2.5 cm) cubes
1 tablespoon Shaoxing wine (Chinese cooking wine)
1tbsp light soy sauce
¼ teaspoon Zhenjiang vinegar (any brands of Chinese vinegar)
2 tbsp Salt and freshly ground black pepper
3 cup water
1. Place a wok or skillet over medium-high heat until hot, then swirl in the oil. When the oil starts to shimmer, add the lamb and sear until golden brown on all sides.
2. Add the scallions, ginger, and wine, and stir-fry for 20 seconds. Add enough water to fully cover the lamb. Bring the liquid to a boil, then reduce to a gentle simmer.
3. Add the chenpi, jujubes, star anise, vinegar. Season lightly with salt and pepper.
4. Cover and simmer, skimming off surface scum from time to time, until the lamb is tender, about 1 hour.
5. Add the white carrot and cabbage, and continue to simmer until the carrot is tender but not mushy, about 10 minutes. Adjust the seasoning as needed and serve.
Evidence showed that as a red meat, lamb inherently has a lot more iron than other protein sources like chicken or fish. In addition, since lamb is an animal source of iron, it contains heme iron rather than the non-heme iron found in plants.body. Furthermore, lamb is an awesome source of B12 with just three ounces of lamb meat providing just under half of most people’s daily B12 requirements. lamb is also loaded with other essential B vitamins, including vitamin B6, niacin (vitamin B3), riboflavin (vitamin B2) and pantothenic acid (vitamin B5). Vitamin B12 as well as these other B vitamins help our nervous systems function as they should, and vitamin B12 ensures that the actual nerve cells are in a healthy state.
lamb is also loaded with immune-boosting zinc. This nutrient can be found in cells throughout our bodies, and it’s absolutely essential to optimal immune health, along with wound healing, DNA and protein synthesis, as well as growth and development in children.
Lamb does contain fat, but a significant portion of that fat is anti-inflammatory omega-3 fatty acids. In fact, most pieces of lamb contain even more omega-3s than beef. Grass-fed lamb meat also provides its consumers with conjugated linoleic acid (CLA).
Evidence showed that white carrot is a kind of root vegetable which originally grows in the Andes and belongs to the Apiaceae or carrot family that is also used as an herb.
These roots have a very high starch content that ranges between 10% and 25%. The tiny starch granules are very similar to the Cassava. Arracacha is loaded with vitamins and nutrients: iron, calcium and vitamin A.
It is also low in calories and a great source of starch. Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties. Vitamin A and antioxidants protects the skin from sun damage.
Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone. Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition.
The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.
Braised Tofu and Mushroom
Chinese name: 蘑菇炖豆腐
Around 30 mins
3 piece firm tofu, sliced into smaller pieces;
300g fresh shiitake mushroom, halved;
1 thumb-sized ginger, sliced
4 clove garlic, crushed;
2 green onions;
1 red chilli, sliced (optional);
3 tbsp sunflower oil or olive oil;
½ cup water + 1 teaspoon corn starch;
3 tbsp light soy sauce;
1 tbsp oyster sauce;
1 tbsp brown or white sugar;
3 tbsp rice wine or cooking wine;
1 tbsp sesame oil;
1 tbsp black vinegar (optional);
salt and pepper to taste;
1. Heat up vegetable oil in wok n. 锅（源自广东话）；炒菜锅to pan fry tofu until both sides are golden brown. Remove tofu from wok, set aside;
2. Using remaining oil in wok, add sesame oil and green onions to combine. Add ginger to sauté until aromatic then add garlic, red chilli, and some green onion to combine, sauté for one min;
3. Add mushroom to stir fry until soften. Then return tofu to combine.
4. Add water, ensure water level is just sufficient to cover the ingredients. Add light soy sauce, oyster sauce, brown sugar, rice wine at this stage. Bring to boil then simmer in medium heat for 15 mins.
5. When the water is reduced to gravy, add black vinegar, salt, cornstarch and pepper to taste. Garnish with balance of green onion if preferred.
Tofu is processed soybean curd. If that sounds weird, it’s not that different than cheese…let me explain! The three ingredients behind tofu are soybeans, water and a coagulant—usually nigari (magnesium chloride) or gypsum (calcium sulfate). Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
You can’t go wrong with mushrooms. They’re fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of Antioxidants, Beta glucan, B vitamins, Copper, Potassium.
Chinese Chicken and Mushroom Soup
5 fresh chicken drumsticks (about 500g)
50g dried Japanese shiitake mushrooms
1 thumbsized ginger, sliced
6 dried pitted red dates
1/4 cup rice wine (optional)
Salt to taste
Sugar to taste
Soy sauce to taste
1. Rinse and soaked dried mushrooms in a bowl tap water for 15 mins. Discard the water and soak again in clean tap water until the mushrooms are soften. This is ensure the impurities of the mushrooms are removed. When mushrooms are soften, snip off the stalks of the mushrooms with scissors. Retain the soaking water and stalks to be used later.
2. Wash the drumsticks and place in a pot of boiling water to pre-boil for 5 to 10 mins. Discard the boiling water. Rinse the drumsticks in tap water before bringing back to the pot. Add mushrooms (and stalks), ginger, red dates, rice wine, mushroom soaking water into the pot. Add more water, ensure water level is sufficient to cover all the ingredients.
3. Bring to boil then cover with lid to simmer煨 for 1 hour or until the chicken is cooked and tender.
Edible mushrooms are a valuable source of nutrients and bioactive compounds in addition to a growing appeal for humans by their flavors and culinary features. Recently, they have become increasingly attractive as functional foods for their potential beneficial effects on human health. Hence, food industry is especially interested in cultivated and wild edible mushrooms.
Cardiovascular diseases are one of the most prevalent causes of morbidity and mortality in the Western world. Several investigations have shown the influence of mushrooms intake on some metabolic markers (total, LDL, HDL cholesterol, fasting triacylglycerol, homocysteine, blood pressure, homeostatic function and oxidative and inflammatory damage), which potentially may reduce the risk of suffering cardiovascular diseases. Relevant nutritional aspects of mushrooms include a high fiber supply, a low fat content with low trans isomers of unsaturated fatty acids and a low concentration of sodium as well as the occurrence of components such as eritadenine, phenolic compounds, sterols (such as ergosterol), chitosan, triterpenes, etc., which are considered as important responsible agents for some hitherto healthy properties.
Served for 2 people
3 slices salmon fille or pink salmon fillets with skin - 150g each
1.5 thumbsized ginger, julienned
Salt, sugar and black pepper
1 to 2 tbsp light soy sauce
1 sbsp vinegar
2tbsp cooking wine
1 to 2 tbsp vegetable cooking oil
2 red chills
6 leaves of white Chinese cabbages
1 bunch garlic sprouts
Lemon juice - A bright splash of citrus finishes this fish soup.
1. Heat up 1 tbsp cooking oil in medium pot, add ginger and red chills to fry until golden brown for a few minutes.
2. Add water, chopped tomatoes cooking wine & light soy sauce into the pot.
3. Add and season salmons in salt, sugar and black pepper into the pot for approx. 10 minutes until half cooked.
4. To the pot, add garlic sprouts to the pot
5. To the pot, add Chinese cabbages, reduce to medium and cook for about 8 minutes or until the cabbages are tender.
6. In the same pan, add more water and black pepper if needed to cook for around 10 mins.
7. Transfer salmon to serving plate, drizzle light soy sauce over. Add fried ginger as toppings before serving.
8. Seasons few drops of lemon juice on the pot
Consumption of fish is associated with significant health benefits, particularly improvements of cardiovascular risk, but natural supply from the wild is limited. Salmon farming is a successful alternative. The aim of this chapter is to review the evidence from studies examining the health effects of salmon eating in adult subjects. A systematic review of the literature identified 11 studies. Evaluation of such evidence indicates that eating salmon is significantly and consistently associated with improvements on well-established vascular risk factors such as triglycerides and HDL-cholesterol but not total-cholesterol or LDL-cholesterol. The impact of eating salmon on novel markers of vascular risk is less well studied. Although some concerns have been expressed over the health risks of environmental contaminants found in some fish species, there is an overall agreement on the fact that the health benefits of eating fish exceed its potential risks, and farmed salmon appears to be a good option.
Tofu and Clams Stew
Served for 2 people
2 Tbsp. olive oil (such as extra virgin olive oil)
1 small onion, thinly sliced
2 red chills
5 garlic cloves, thinly sliced
1 lb. kimchi, juices reserved, thinly sliced
2 Tbsp. cooking wine
1/2 tsp. (or more) kosher salt and sugar
1 lb. littleneck clams (8–12), scrubbed
2 Tbsp. unsalted butter
1 lb. silken tofu, drained, cut into 1" pieces
2 scallions, white and light green parts only, thinly sliced
1. Heat oil in pot. Dutch oven or large heavy pot over medium until hot.
2. Add onion and garlic and cook, stirring often, until onion is softened, 3–5 minutes.
3. Add kimchi along with its juices and cook, stirring often, until kimchi begins to caramelize and stick to bottom of pot, 8–10 minutes.
4. Add 4 cups water and increase heat to medium-high to bring to a boil. Reduce heat as needed to maintain a simmer and cook, stirring occasionally, until some of the liquid is evaporated and flavors have melded, about 15 minutes.
5. Spoon a few tablespoons of soup into a small bowl. Add sugar and salt. Stir until loosens to a smooth sauce-like consistency, then stir back into soup.
6. Add clams to soup. Cover and cook, stirring occasionally, until clams open, 5–7 minutes depending on size (discard any clams that do not open after 15 minutes). Mix in butter, then add tofu.
7. Give soup one very gentle stir just to incorporate tofu (be careful not to break it up too much). Continue to cook soup, undisturbed, just until tofu is warmed through, 1–2 minutes. Taste and season with salt if needed.
8. Divide soup and clams among bowls. Top with scallions.
Clams are a very nutritious whole food with a host of health benefits. They are a lean source of protein; are rich in minerals, vitamins, and Omega- 3 fatty acids; they promote sexual health; and have been found to possess cancer-preventing properties. Additionally, of the early 21st century, fish and shellfish have become humanity’s only significant wild food source. The full impact of the decline of truly wild foods in our diets is not totally understood, but it stands to reason that wild foods may be an important evolutionary link to promoting basic human health.