Healthy Recipe Exploration Activity.pptx

it helps to maintain a balanced diet

1. Healthy Recipe Exploration Activity

2. Chitrannam (Lemon Rice) Ingredients ¼ cup lemon or lime juice ¾ teaspoon kosher salt 2 tablespoons grapeseed oil or canola oil ½ teaspoon black mustard seeds ⅓ cup cashews and/or peanuts 2 cloves garlic, sliced 1 small serrano or green Thai chile, halved lengthwise ½ teaspoon cumin seeds 12 fresh curry leaves (optional) 2 tablespoons roasted chana dal (optional) 1 tablespoon urad dal (optional) ¼ teaspoon ground turmeric 3 cups cooked brown basmati rice, cold or room-temperature Directions Combine lemon (or lime) juice and salt in a small bowl, stirring until dissolved. Heat oil in a wide large pot over medium-high heat until hot but not smoking. Sprinkle in a few mustard seeds to test the oil--it's hot enough when the seeds sizzle and pop. Once hot, reduce heat to medium. Quickly add the remaining mustard seeds, nuts, garlic, chile pepper, cumin seeds and curry leaves, chana dal and urad dal (if using), covering the pan as needed to contain any splattering. Cook, stirring, until the nuts are lightly brown, 2 to 4 minutes. Remove from heat and stir in turmeric, rice and the juice mixture. The natural acidity in lemon rice powder can aid digestion. It stimulates the production of digestive enzymes, which help break down food and improve nutrient absorption. By Ms Carmen Ng

3. Vegan Tacos 🌿🌮 Ingredients 4 taco shells, hard or soft 175 grams of corn 1 large red onion , sliced (190 grams) 1 red pepper , deseeded and roughly chopped ½ teaspoon of cumin seeds 2 teaspoon of olive oil 1 large tomato , halved (115 grams) 1 large garlic clove 15 grams of fresh coriander, chopped ¼ cup of sliced jalapeño ½ teaspoon smoked paprika 2 tablespoons of vegan cheese 85 grams of purple cabbage , finely shredded Vegan taco is a high protein superfood. It has the same amount of nutritional values as a regular taco and sometimes can be healthier. You just need to substitute with plant-based protein, iron and carbohydrates and you have a complete hearty meal on a plate! If you wish to add some variations to this recipe, feel free to do so! Instructions Heat the oven at 220 celsius. Gather the corn, red onion and pepper on a baking tray and toss some cumin seeds with oil. Add the tomato on one side of the tray and roast for 20 minutes. Remove the baking tray from oven. Next, combine the roasted tomato, garlic clove, half of the coriander, paprika and blend everything into a smooth salsa. Now it’s time to assemble the tacos. Get the taco shells and spread the salsa all over. Top it up with roasted vegetables, sliced jalapeño, vegan cheese, purple cabbage, and lastly garnish with olive oil. Buen provecho! Yue 10S2

4. Cauliflower Chicken Fried Rice By Wong Wen Fong Ingredients: 1 teaspoon peanut oil plus 2 tablespoons, divided 2 large eggs, beaten 3 scallions, thinly sliced, whites and greens separated 1 tablespoon grated fresh ginger 1 tablespoon minced garlic 1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces ½ cup diced red bell pepper 1 cup snow peas, trimmed and halved 4 cups cauliflower rice (see Tip) 3 tablespoons reduced-sodium tamari or soy sauce 1 teaspoon sesame oil (optional) Directions: Step 1 : Heat 1 teaspoon oil in a large wok over high temperature. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces. Step 2 : Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic then cook until the scallions have softened, about 30 seconds. Add chicken and cook for 1 minute. Add bell pepper and snow peas then cook until 2 to 4 minutes. Put everything into a large plate. Step 3 : Add the remaining 1 tablespoon oil to the pan, add cauliflower rice and stir until it begins to soften, about 2 minutes. Step 4 : Return the chicken mixture and eggs to the pan, add tamari (or soy sauce) and sesame oil and stir well. Lastly add the finishing touches with scallion greens. Is a low calorie meal and it may even provide benefits, such as boosting weight loss.

5. INSTRUCTIONS Cook the rice , note that brown rice takes longer to cook than white rice. Marinate the tuna , Use a sharp knife to cut the ahi tuna into a bite-size dice. Add to a medium bowl . Stir with soy sauce, rice vinegar, honey, and sesame oil. Let the ahi tuna marinate while you prep the rest of the ingredients. Make the spicy mayo . Add the mayo and sriracha to a small bowl. Stir to combine. Season with salt and pepper. Add the mayo to a small ziplock bag. Cut a small piece of the corner off. Assemble the bowls . Spoon the cooked rice into a bowl. Spoon the marinated tuna over the rice. Arrange the cucumber, carrot, and edamame around it. Fan out the avocado on top. Sprinkle with sesame seeds and chopped green onion. Drizzle with spicy mayo. Poke Bowl By Metha Ingredients Ahi tuna Tamari or soy sauce Sesame oil Honey Rice vinegar Sriracha An assortment of veggies (shredded carrots, diced cucumber, and edamame) Avocado Mayo Green onions and black sesame seeds Brown rice The only fats in this poke bowl recipe are in the avocado, which is a heart-healthy fat and the mayo, which is used sparingly. Ahi tuna itself has a little bit of fat, but again, it’s a good fat for you. Also opting for brown rice instead of white rice or noodles, gets you a great dose of fiber.

6. Baked Salmon with Roasted Vegetables 4 salmon fillets (about 6 ounces each) 2 tablespoons olive oil 1 tablespoon lemon juice 2 cloves garlic, minced 1 teaspoon dried thyme Salt and pepper to taste 2 cups mixed vegetables (such as bell peppers, broccoli, and carrots), chopped 1 tablespoon balsamic vinegar 1 teaspoon honey Fresh parsley for garnish (optional) INGREDIENTS: Salmon is an excellent source of protein and omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. INSTRUCTIONS: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it. In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried thyme, salt, and pepper. Place the salmon fillets on the prepared baking sheet. Brush the olive oil mixture over the salmon. In a separate bowl, toss the mixed vegetables with balsamic vinegar, honey, salt, and pepper. Spread the vegetables around the salmon on the baking sheet. Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender. Garnish with fresh parsley before serving, if desired. Made by: Rhea INGREDIENTS:

7. Curd Rice ( Thayir Sadam ) INSTRUCTION:- Rinse the rice grains a couple of times in water. Then add the rice in a 2-litre pressure cooker. Add 1.5 cups water & Stir and mix very well. Pressure cook rice on medium heat for 5 to 6 whistles or 8 to 9 minutes till the rice is cooked. When the pressure settles down on its own, remove the lid and check the doneness of rice. With a spoon or vegetable masher, mash the rice. Add fresh curd and milk & mix again very well and break lumps if any. Add finely chopped ginger, finely chopped curry leaves, chopped green chilies and chopped coriander leaves. Add salt. Mix very well. INGREDIENTS :- ½ cup rice –100 grams, any short grained to medium-grained rice 1.5 cups water 1 cup Curd (yogurt) – 250 grams ¼ cup milk – optional 1 green chilli chopped 1 teaspoon curry leaves(4-5) 1 tablespoon coriander leaves 2 tablespoon of salt By Me

8. Ingredients 1/2 cup rice 1/4 cup toor daal 2 tablespoon ghee 1 dash cinnamon 1/3 cup peas 1/2 cup potato 1 teaspoon ginger 1/4 cup moong dal 1 teaspoon cumin seeds 1/4 teaspoon asafoetida 1/2 teaspoon sugar 1/2 cup cauliflower 1 bay leaf 5 sprigs coriander leaves Khichdi Tips for making perfect Khichdi at home 1. A well-made khichdi is delicious, protein-rich, and nutritious as well. And the best way to make it at home is to make it in a simple way with fewer spices. Try to use only asafoetida, cumin seeds and turmeric while making the dish. 2. To make khichdi more nutritious, you can add a little pearl millet to it. This would also increase the taste of the khichdi. 3. You can also add more veggies for making khichdi more delicious and colourful. 4. You can use short-grain rice for making khichdi or even brown rice. |By Harshavardini

9. Step 1:Dry roast the lentils and wash the rice and the lentils First, wash the dals and soak them in water for some time. Next, take a bowl and wash the rice in running water 5-6 times and soak it for half an hour. Step 2: Fry potato and cauliflower in ghee Now, put a pressure cooker on medium flame and heat ghee in it. When the ghee is hot enough, add cumin seeds, bay leaf, asafoetida, cinnamon in ghee and fry them for a few seconds. Next, add turmeric, ginger paste and sauté for 2-3 minutes. Finally, add the potato, peas and cauliflower along with salt and sugar. Stir well and cook on medium to high flame for 2-3 minutes. Once the vegetables are cooked, add soaked rice in it along with dal. Mix well all the ingredients and cook for 4-5 minutes. Step 3: Pressure cook the Khichdi Now, add 3-4 cups of water to the rice and close the pressure cooker with its lid. Pressure cook for 3 whistles and turn off the flame. Let the steam release on its own and serve hot with a little ghee, papad, achaar, and raita. Directions

10. Garlic rice 1 tablespoon butter 1 tablespoon olive oil 4 cloves garlic sliced 1 cup uncooked jasmine rice 2 cups chicken broth chopped fresh parsley In a saucepan over medium heat combine butter and olive oil. Once butter has melted add garlic and cook one minute . Stir in rice, cook until rice becomes slightly translucent. Stirring occasionally to make sure rice doesn’t stick to the bottom of the pan. About 4 minutes. Rice may brown slightly. Stir in chicken broth, bring to a boil. Reduce heat to medium-low. Cover and let cook 20-25 minutes. Carefully remove lid, fluff rice with a fork and sprinkle with chopped parsley. ingredients instructions By: riley Garlic has been known to have medicinal properties and found to have antibacterial, antiviral, and antifungal activity in test tube studies. It is claimed to prevent heart diseases such as high blood pressure, high cholesterol and other.

11. Samuel Caesar salad INGREDIENTS Romaine lettuce Parmesan Cheese Boiled eggs Croutons(bread) Tofu Chop romaine lettuce into large bite size pieces Soak the lettuce in a large bowl of cold water with ice cubes for 10 minutes Boil eggs then place in the fridge to cool Finely grate the parmesan cheese, then grate the eggs using the same grater Prepare protein eg. chicken In a large salad bowl, add the romaine lettuce, grated eggs and ¾ of the parmesan cheese, half of the croutons and gently toss through Top with remaining croutons and protein of choice. Sprinkle with the remaining parmesan cheese and a drizzle of extra dressing and enjoy! Full of vegetables so very healthy!!!

12. By Lew Zhi Yi Process 1) Pulse the granulated sugar into superfine sugar. Use a food processor or blender. 2)Set 1 cup of the superfine sugar aside. You’ll add it to the egg whites. 3)Add cake flour and salt to food processor. Pulse them with the remaining sugar. This aerates the dry ingredients. 4)Beat egg whites and cream of tartar together. Beat on medium-low speed until foamy. 5)Slowly add 1 cup of superfine sugar. Turn the mixer up to medium-high and pour in the superfine sugar you set aside. 6)Beat into soft peaks. Whip the egg whites, cream of tartar, and superfine sugar into soft and lofty peaks. This takes at least 5 minutes. After that, add the vanilla. 7)Sift and fold in dry ingredients. In 3 additions, sift and fold in the dry ingredients. 8)Pour/spread batter into a tube pan. Do not grease the tube pan. Greasing the pan causes the batter to slip down the sides, preventing it from properly rising. If you already greased it, wash and wipe it completely clean. 9)Bake at 325°F (163°C). A higher temperature won’t properly cook the cake. 10)Cool upside down on a wire rack. If cooled upright, the cake’s own weight will crush itself. 11)Cool it upside-down on a cooling rack so it holds its shape and air can reach it. 12)Run a thin knife around the edges to release. Tap the pan on the counter a few times to help loosen the cake, too. 13)Slice with a serrated knife. A regular sharp knife squishes the cake. Ingredients 1 and 3/4 cups (350g) granulated sugar* 1 cup + 2 Tablespoons (133g) cake flour 1/4 teaspoon salt 12 large egg whites, at room temperature* 1 and 1/2 teaspoons cream of tartar 1 and 1/2 teaspoons pure vanilla extract optional: confectioners’ sugar for dusting, whipped cream and berries Angel food cake is healthy because doesn’t contain egg yolk and butter, which makes the cake low in calories and fats, this cake is also paired with fruits.

13. Simple Aglio e Olio Ramm Ingredients 1 pound of pasta Salt 1/3c extra virgin olive oil 2 tsp garlic Chilli pepper to taste 2 tablespoons parsley Appropriately season your pasta water Add the pasta Add oil in a pan and add ur thinly sliced garlic (Cook over medium heat to let it toast) and add some chilli flakes Once the pasta is done, add it to the pan with a little bit of pasta water Mix it together to emulsify and turn off the heat Finely chop some parsley and add it to your pasta Aglio Olio is a healthy pasta recipe. The garlic, chilli pepper, olive oil and quality pasta are all healthy ingredients. Calories can vary from the least 300 to 700 or more depending on what's added.

14. Pumpkin soup I ngredients : Coconut milk On i on and garlic Olive oil Curry spices Vegetable broth Apple cider vinegar Salt and pepper Pumpkin By Shania This soup is not only nutritious and nourishing but also comforting, it’s perfect for a fall day. It’s packed with curry spices and pumpkin flavour, it’s delicious and healthy.

15. Instructions Carefully chop it in half vertically, and use a spoon to scoop out the seeds. Rub the cut side of the squash with olive oil, salt, and pepper, and place it cut side down on a baking sheet lined with parchment paper. Roast the squash in a 400°F oven until it’s completely soft, 40 to 60 minutes. When the roasted squash is cool to the touch, peel away its skin and measure 4 1/2 packed cups of the soft pumpkin flesh. In a large pot over medium heat, sauté the onion until it softens. Add the spices, garlic, and ginger, and stir until fragrant, about 30 seconds. Mix in the measured squash flesh, broth, and coconut milk, and simmer for 20 minutes. Remove the soup from the heat, and stir in the vinegar. Allow the soup to cool slightly. Then, transfer it to a blender and puree until smooth (you could also use an immersion blender for this step!). The consistency will vary based on the water content of your squash, so if the soup is too thick, blend in water, 1/2 cup at a time, to reach your desired texture. Drizzle with coconut milk and finely chopped cilantro then season to taste, pour into bowls, and enjoy! Optional : Add croutons and pumpkin seeds as garnish.

16. Teriyaki Salmon Sushi Bowl Ingredients: 2 salmon fillets 1 cup sushi rice 2 cups water 1/4 cup soy sauce 2 tablespoons honey 1 tablespoon rice vinegar 1 clove garlic, minced 1 teaspoon grated ginger 1 tablespoon sesame oil 1 avocado , sliced 1 cucumber 2 carrots 1/4 cup sliced green onions Sesame seeds, for garnish Nori seaweed, sliced into thin strips (optional) Instructions: Cook the sushi rice according to the package instructions. Once cooked, let it cool slightly. In a small bowl, mix together soy sauce, honey, rice vinegar, minced garlic, grated ginger, and sesame oil to make the teriyaki sauce. Set aside. Preheat your grill or grill pan over medium-high heat. Brush the salmon fillets with a little bit of the teriyaki sauce. Grill the salmon fillets for about 4-5 minutes on each side, or until cooked through and nicely charred on the outside. Remove from heat and let it rest for a couple of minutes. While the salmon is cooking, prepare your toppings. Slice the avocado, julienne the cucumber and carrots, and chop the green onions. Once the salmon is done, flake it into bite-sized pieces using a fork. To assemble the sushi bowl, divide the sushi rice between bowls . Arrange the cooked salmon, sliced avocado , julienned cucumber, carrots, and chopped green onions on top of the rice. Drizzle the remaining teriyaki sauce over the sushi bowl. The Teriyaki Salmon Sushi Bowl is a healthy meal that contains a balanced combination of nutrients, including protein, carbohydrates, vitamins, and minerals. However, like any other dishes, you have to pay attention to the portion size and amount of ingredients. By: Jazlyn

17. Stir-fried tofu with mixed vegetables with wheat noodles Ingredients: 1 block of firm tofu, drained and cubed 2 cups mixed vegetables (bell peppers, snap peas, mushrooms, etc.), sliced 2 cloves garlic, minced 1 tablespoon ginger, minced 2 tablespoons soy sauce (or tamari for gluten-free option) 1 tablespoon sesame oil 1 tablespoon olive oil Salt and pepper to taste Whole wheat noodles, cooked according to package instructions By James This dish is healthy because it's packed with nutrient-rich vegetables, protein-rich tofu, whole wheat noodles for added fiber, and cooked with minimal healthy fats and sodium.

18. Instruction: Prepare the tofu: Press the tofu to remove excess water. Cut the tofu into cubes. Heat olive oil in a large skillet or wok over medium-high heat. Add the cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside. In the same skillet , add a little more olive oil if needed. Add minced garlic and ginger, and sauté for about 1 minute until fragrant. Add the sliced mixed vegetables to the skillet . Stir-fry the vegetables for about 5-7 minutes or until they are tender-crisp. Once the vegetables are cooked , add the cooked tofu back to the skillet. Drizzle soy sauce and sesame oil over the tofu and vegetables. Toss everything together until well combined. Cook for an additional 2-3 minutes to allow flavors to meld. Season with salt and pepper to taste. Serve the stir-fried tofu and vegetables over a bed of cooked whole wheat noodles. Optionally, you can garnish with sesame seeds, chopped green onions, or cilantro before serving.

19. Tandoori Tofu Ingredients: 1 cup of plain yogurt. 2 tablespoon tandoori masala spice mix. 1 tablespoon ginger,minced. 1 tablespoon garlic,minced. 1 teaspoon ground cumin . 1 teaspoon ground coriander. 1 teaspoon turmeric. 1 teaspoon paprika. 1/2 teaspoon cayenne pepper. To make Tandoori Tofu, start by pressing and cubing a block of firm tofu. In a mixing bowl, combine 1 cup plain yogurt, 2 tablespoons tandoori masala spice mix, minced ginger, minced garlic, 1 tablespoon lemon juice, 1 teaspoon each of ground cumin, ground coriander, turmeric, and paprika, along with 1/2 teaspoon cayenne pepper and salt to taste. Mix well to create a smooth marinade. Place the tofu cubes in a shallow dish or resealable bag, pour the marinade over them, ensuring even coating, and refrigerate for at least 2-4 hours or overnight. Preheat the oven to 400°F (200°C) or heat up the grill. Optionally, thread the marinated tofu onto skewers. Bake for 25-30 minutes or grill for 10-15 minutes, turning as needed, until the tofu is cooked and slightly crispy. Optionally, brush with vegetable oil during cooking. Garnish with chopped cilantro, and serve with lemon wedges. Instructions: Varethen

20. Tandoori Chicken Ingredients 3 tablespoons vegetable oil 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon ground turmeric 1 teaspoon cayenne 1 tablespoon garam masala 1 tablespoon sweet (not hot) paprika 1 cup plain yogurt (can sub buttermilk) 2 tablespoons lemon juice 4 garlic cloves, minced 2 tablespoons minced fresh ginger 1 teaspoon salt 4 whole chicken leg quarters (drumsticks and thighs), skinless, bone-in. Tandoori Chicken is a popular dish with many health benefits. It is a good source of iron and a good source of dietary fibre. Additionally, it is a good source of antioxidants and rich in essential amino acids. By Ghanesahn

21. Direction 1.Heat the oil in a small pan over medium heat, then cook the coriander, cumin, turmeric, cayenne, garam masala and paprika, stirring often, until fragrant (approximately 2-3 minutes). Let cool completely. 2.Whisk the cooled spice-oil mixture into the yogurt, then mix in the lemon juice, garlic, salt and ginger. 3. Cut deep slashes (to the bone) in 3-4 places on the leg/thigh pieces. Just make 2-3 cuts if you are using separate drumsticks and thighs. Coat the chicken in the marinade, cover and chill for at least an hour (preferably 6 hours), no more than 8 hours. 4. Prepare your grill so that one side is quite hot over direct heat, the other side cooler, not over direct heat. If using charcoal, leave one side of the grill without coals, so you have a hot side and a cooler side. If you are using a gas grill, just turn on one-half of the burners.Use tongs to wipe the grill grates with a paper towel soaked in vegetable oil. 5. Take the chicken out of the marinade and shake off the excess. You want the chicken coated, but not gloppy.Put the chicken pieces on the hot side of the grill and cover. Cook 2-3 minutes before checking.Turn the chicken so it is brown (even a little bit charred) on all sides. 6. Move chicken to the cool side of the grill. Cover and cook for at least 20 minutes, up to 40 minutes (or longer) depending on the size of the chicken and the temperature of the grill. The chicken is done when its juices run clear.Let it rest for at least 5 minutes before serving. It’s also great at room temperature or even cold the next day.Serve with naan, and Indian flatbread, or with Indian style rice , with yogurt-based raita on the side.

22. Mille-Feuille Nabe Ingredients Napa cabbage Pork belly slices Ginger Dashi (Japanese soup stock) Seasonings: soy sauce, sake, and salt Prepare the soup broth and layer the pork belly slices between the napa cabbage Cut each napa cabbage wedge into 4 pieces, each about 5-6 cm long Put all the ingredients in a pot, toward the center from the outer edges Ensure that the pot is tightly packed, as the layers may loosen during cooking Pour the broth into the pot with the napa cabbage and pork belly. Cook over medium-high heat for 8-10 minutes until the napa cabbage is tender and the pork is cooked as well Enjoy the Mille-Feuille Nabe by dipping the cooked food in ponzu sauce Mille-Feuille Nabe 0.5-1H By: Seoin

23. Salmon with apple salad salmon fillets (about 1-inch thick) 3 tablespoons fresh lemon juice 2 tablespoons olive oil Kosher salt 1 Honeycrisp apple 3 tablespoons toasted slivered almonds Freshly ground black pepper Salmon and apple are considered part of a balanced diet, making them excellent choices for maintaining overall health and wellness. Yeyang

24. Slow Cooker Honey Garlic Chicken Ingredients: 1 (½) pounds of boneless chicken breasts ⅓ cup low-sodium soy sauce ⅓ cup of honey 2 tablespoons of tomato paste 2 teaspoons of chilli paste 4 cloves of minced garlic 1 tablespoon of rice vinegar 2 tablespoon of cornstarch The slow cooker Honey Garlic Chicken contains a balanced diet of carbohydrates protein and vegetables