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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. 
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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

RECEIPT 

Garlic sprouts & turkey mince stir fry

Chinese name: 蒜苔炒鸡肉末

2 servings

25 mins

Ingredients

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

Seasonings

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

Method

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.

RECEIPT 
Crystal Salt
Pink Sugar

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. 

Pink Cream

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

2 servings

 at least 1 hour

Ingredients

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

Seasonings

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

Method

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.

Illuminated Objects

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.
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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.
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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)

Illuminated Objects

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.

RECEIPT 

Braised Tofu and Mushroom

Chinese name: 蘑菇炖豆腐

2 servings

 Around 30 mins

Ingredients

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;

Seasonings

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;

Method

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.

Abstract Paint

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.

Yellow Theme Background

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.

RECEIPT 
Abstract Paint

Chinese Chicken and Mushroom Soup

Ingredients

5 fresh chicken drumsticks (about 500g) 
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50g dried Japanese shiitake mushrooms
1 thumbsized ginger, sliced

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6 dried pitted red dates
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1/4 cup rice wine (optional)
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Water
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Salt to taste
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Sugar to taste
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Soy sauce to taste

Method

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.
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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.

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3. Bring to boil then cover with lid to simmer煨 for 1 hour or until the chicken is cooked and tender.

chicken-soup-ginger-shiitake-horiz-a-160

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.

RECEIPT 
Dry Plants

Salmon Soup

Ingredients

Served for 2 people

3 slices salmon fille or pink salmon fillets with skin - 150g each 
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1.5 thumbsized ginger, julienned 

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Salt, sugar and black pepper 

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1 to 2 tbsp light soy sauce 

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1 sbsp vinegar
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2tbsp cooking wine
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1 to 2 tbsp vegetable cooking oil

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2 red chills
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6 leaves of white Chinese cabbages
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tomatoes
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1 bunch garlic sprouts
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Lemon juice - A bright splash of citrus finishes this fish soup.

Method

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

 

Yellow Theme Background

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.

Afternoon Light

Tofu and Clams Stew

Ingredients

Served for 2 people

2 Tbsp. olive oil (such as extra virgin olive oil)
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1 small onion, thinly sliced

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2 red chills
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5 garlic cloves, thinly sliced

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1 lb. kimchi, juices reserved, thinly sliced

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2 Tbsp. cooking wine

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1/2 tsp. (or more) kosher salt and sugar

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1 lb. littleneck clams (8–12), scrubbed

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2 Tbsp. unsalted butter

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1 lb. silken tofu, drained, cut into 1" pieces

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2 scallions, white and light green parts only, thinly sliced

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Method

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.

Red Snappers

圈圈白菜火锅 - Circle Cabbage Hot Pot

金针菇蛋饼-Enoki Mushroom Omelet

打三个鸡蛋,加葱花,盐/糖:1/4, 白胡椒1/4#。 橄榄油炒金针菇炒熟后加蛋液。。。

西兰花炒蛋 - Broccoli Scrambled Eggs
烧热水加食用油和盐,放西兰花烫煮熟; 下六个蛋,加盐加糖水淀粉搅拌均匀,倒入西兰花中


焖饭
洗干净的大米加一勺生抽,半勺老抽,一勺蚝油,少量食用油搅拌均匀,放其他你喜欢的食材例如豆子玉米香菇腊肠胡萝卜西红柿,加水抹过食材,按煮饭键即可。一锅焖饭就做好了。



白菜豆腐煲
豆腐改刀切成块,淋上鸡蛋液,油热下豆腐煎至八面焦黄,葱蒜小米辣爆香,放入白菜木耳火腿鹌鹑蛋豆腐,调味加生抽老抽蚝油盐糖鸡精醋,再加上半碗清水,扣盖煮十分钟,出锅撒葱花。


卤水猪脚
先往猪蹄里下半勺的白醋,再往里面下清水,白醋可以有效去除臊味和油脂,还可以让猪脚色泽好,砂锅里下葱姜干辣椒,放猪脚,让后下啤酒软化肉质,加冷水淹没食材,准备一袋潮汕老卤水汁,小火煲一个小时,这样很入味。

香菇蒸滑鸡
准备了的鸡加姜丝,红枣,枸杞,泡好的香菇,少许盐白糖,一勺生抽蚝油,适量淀粉,研制半小时,再加一勺食用油锁住水分,水开上锅大火半小时即可。


干锅花菜

清水中加入少许盐,放入掰好的花菜浸泡个十分钟再清洗干净,这样能够有效的清洗脏东西,热锅凉油倒入花菜至七分熟,放入五花肉米煸炒出油,加姜蒜小米辣,豆瓣酱炒香,调味放入白糖鸡精生抽老抽大蒜叶,开大火翻炒两三分钟即能出锅。


番茄炖排骨 - Stewed Pork Ribs with Tomatoes
油热下番茄翻炒出砂,倒入焯好的排骨,加生抽和耗油,适量温水淹没过食材,扣盖小火炖30分钟,再加香菇和玉米盐,胡椒粉,再炖20分钟,最后撒上葱花即可。

生蚝鸡煲 - Oyster Chicken Casserole
准备半只三黄鸡,加入料酒和淀粉,一包客家盐焗粉,一勺花生油锁住水分,搅拌均匀。砂锅爆香,姜葱蒜,倒入腌好的鸡,盖上盖子用中小火先焖10分钟,再倒入生蚝,淋上一圈米酒,再焖多十分钟即可。

辣椒炒鸡蛋
青椒拍扁切成粗粗的细条,油热倒入三个鸡蛋液,一面煎至定型后再轻轻划散,然后盛出备用,锅留底油,倒入青椒,加一小勺盐糖调味,小火炒至断生,倒入鸡蛋,再淋入一小勺生抽,大火翻炒均匀即可出锅

大烩菜
五花肉下锅煸炒出油,加入葱姜蒜干辣椒炒出香味,倒入大白菜,快速炒出白菜水汽,加入一包大厨调制好的绘菜调味料,炒匀后加适量的水,放入配菜,例如粉条香肠豆腐鸡蛋香油,煮上二十分钟。

黄焖鸡
鸡腿肉冷水下锅,加葱姜,一勺料酒,煮出血沫后捞出备用,空碗里加入一勺生抽,两勺多蚝油,两勺黄豆酱搅匀。。。锅中热油下入冰糖,小火炒至枣红色,倒入鸡肉翻炒上色,再倒入姜蒜和配好的料汁。大火炒出酱香味后加入热水,加入盐糖调味,大火煮开后下入香菇,焖上个20分钟,然后倒入土豆块,再焖十分钟后下入青椒辣椒。

素炒香菇
香菇改刀切成片,水开下香菇焯水2分钟捞出,油热下葱姜蒜小米辣,炒出香味后下香菇,青红椒丝,调味加生抽老抽蚝油少许盐糖味精,大火翻炒均匀就可以出锅了。

Braised Tofu with Salted Egg Yolk and Shrimp 咸蛋黄虾仁烩豆腐 
准备一块大豆腐,挖成小块,水开下锅加一勺盐煮一分钟。锅留底油,打一勺咸蛋黄酱,然后加一碗清水,下入嫩豆腐,虾仁和其他的食材,大火煮两分钟,最后加水淀粉勾芡。

开胃素菜
水中加一勺食用油,下西兰花黑木耳素菜焯烫一分钟。空碗中加蒜末盐鸡精生抽,半勺生粉加清水调成料汁。大虾下锅炒至断生,倒入西兰花,淋上刚刚调好的料汁,大火翻炒均匀即可出锅。

蚝油豆腐
准备好嫩豆腐切成厚片,嫩豆腐不能切成太薄,锅中水温6成热加一勺盐,少许老抽,倒入豆腐小火焖两分钟捞出备用,油热下入肉末小火慢慢煸炒,炒至金黄色加蒜末,小米辣少许老抽煸炒出香味。倒入一碗清水,加鸡精,加豆腐。

猪肉白菜炖粉条
五花肉炒出油脂香味,加葱蒜八角干辣椒,炒出香味,加料酒生抽老抽,加入白菜豆腐加入适量水,最后放入粉条,最后放入大蒜叶即可。

开胃家常素菜 - 出镜率最高
热锅凉油,底油炒香葱蒜,金针菇黑木耳焯烫20秒捞出备用,锅中热油倒入五个鸡蛋,划散蛋炒热盛出,下切好的西红柿炒出渣,下鸡蛋木耳金针菇,调味加盐鸡精蚝油糖,放一把葱段大火翻炒即可出锅。

西红柿搭配肉末腐竹 - Tomatoes with Minced Meat Yuba
腐竹提前泡一夜, 油热把肉末, 蒜末/蒜苗炒出油脂, 放葱姜末炒香, 放生抽,蚝油, 下西红柿, 炒出汤汁,倒热水, 盐,鸡精,糖调味, 小火焖十分钟

白菜炖豆腐 - Cabbage Stew with Tofu
锅中油倒入鸡蛋,待到有点固体煎至两面微黄为止,倒入热水,倒入豆腐块,盐,生抽调味,小火炖上三分钟,加入白菜,继续五分钟,撒入青蒜。

红烧茄子 -Braised Eggplant
清洗茄子切茄子,加入食盐阉出水分,水分尽量用手轻捏挤干,加上淀粉涂抹茄身在碗中拌匀。料汁:蒜末,小米辣,白糖,少盐,耗油,生抽和清水。搅拌均匀,油热放入茄子,翻炒至茄子变软后倒入料汁,大火翻炒均匀即可。红烧茄子多留点汤汁以便下饭。

油豆腐肉糜 - Fried Tofu Minced Meat
先把油豆腐掰开一个小口方便入味,起锅放油肉末蒜末生姜片炒出油脂,倒入麻婆豆腐酱,加入适量的清水,倒入油豆腐开大火收汁。最后放入小米辣和蒜苗,收拢汤汁出锅。

家庭火锅 - hot pot
锅中油热后把火锅底料放进去,接着放入葱姜蒜,炒香炒熟,倒入热开水,加入半盒纯牛奶,接着加入我们喜欢吃的丸子,金针菇,玉米,火锅宽粉,肥羊肉,小青菜。。。

干锅包菜 - Dry pot cabbage

包菜用手撕大朵清洗干净,锅中放油放入包菜,小火煸炒 (七成熟炒出备用),另外起锅放入五花肉炒香炒出油脂,放入葱姜蒜小米辣,酱油,生抽,耗油,料酒,豆瓣酱一起炒出香味。
倒入包菜,加少许盐,鸡精,白糖调味,大火翻炒均匀即可。

啤酒鸡
鸡腿剁成块,加盐,胡椒粉,生抽老抽,耗油,一勺黄豆酱,用手抓拌均匀腌制20分钟,油热下葱姜蒜干辣椒爆香,倒入洋葱和蘑菇和腌好的鸡腿,一瓶啤酒去腥增香,扣盖小火焖30分钟即可。

手撕包菜
先准备一个性格内向的包菜,手撕,锅中热油下蒜,干辣椒,炒出香味,再下入包菜,开大火至断生,加生抽,陈醋,耗油,盐和鸡精,开大火炒至30秒就可以出锅。

鸡蛋酱拌面
六个鸡蛋打散,油热下锅,一点生抽老抽蚝油白糖鸡精豆瓣酱和水,倒入料汁洋葱青椒红椒,倒在煮好的面条上。

蒸茄子
清水中加盐放入茄子,浸泡个十分钟,蒸茄子二十分钟,撕成小段,碗中加葱花,蒜泥和小米辣,用热油激发出香味,倒入一点白浊汁,搅拌均匀后淋在茄子上即可。

香菇炒蛋
香菇切片,水开下香菇,焯水两分钟捞出来备用,锅中热油下入五个鸡蛋,等一面煎至定型后继续煎至两面金黄,用锅铲铲成小块,加青红椒,蒜片,继续炒香,再下入香菇,加盐,酱油和蚝油,最后大火翻炒就出锅。




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