Broccoli

What’s good about this broccoli ?

Broccoli contain omega-3 fatty acids and other vitamin that help reduce bad cholesterol and keep the heart functioning properly by regulating blood-pressure.

A.k.a Brokoli (Malay), Xī lánhuā (Chinese), Prōkkōli (Tamil)

Where can I find them?

(click on the image to buy them)

https://giantonline.com.sg/catalog/search?q=broccoli

https://honestbee.sg/en/stores/fairprice/search?q=broccoli

https://allforyou.sg/search?q=broccoli

Fun Fact: 

Broccoli originated in Italy off of the Mediterranean. It has been eaten there since the time of the ancient Romans in the 6th Century BC.

Source:

http://www.mindbodygreen.com/0-6039/10-Fun-Facts-You-May-Not-Know-About-Broccoli.html

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Tilapia

What’s good about this fish?

Tilapia has a lot of benefit such as helping in weight lost (they are high in protein but low in calories and fat) and lowering cholesterol levels and triglyceride levels. (due to a rich source of omega-3 fatty acid)

A.k.a Ikan tilapia (Malay), Luó fēi yú (Chinese), Cumēriyāvil (Tamil)

Where can I find them?

(click on image below to buy them)

https://giantonline.com.sg/catalog/search?q=tilapia

https://honestbee.sg/en/stores/fairprice/search

https://allforyou.sg/search?q=tilapia

Fun Fact:  

There exist over 100 species of true Tilapia as well as number of hybrids.

Source:

 http://www.tilapia.ws/tilapia-fact.php

Quick Breakfast Taco

Cook time: 10 min  |  Prep Time: 5 min  | Serving: 2 Tacos

 

Ingredients

  • 2 corn tortillas
  • 1 tbsp salsa
  • 2 tbsp shredded reduced-fat cheddar cheese
  • 1/2 cup liquid egg substitute, such as egg beaters

Instructions

  • Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted about 30 seconds.
  • Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through about 90 seconds. Divide the scrambled egg between the tacos.

Source

http://www.eatingwell.com/recipe/249319/quick-breakfast-taco/

Green Pizza

Cook time: 20min   |  Prep Time: 10 min  | Serving: 1 slice

Ingredients

  • 1 pound (454g) prepared pizza dough, preferably whole-meal
  • 2 cups chopped broccoli florets
  • 1/4 cup water
  • 141 g arugula, any tough stems removed, chopped (about 6 cups)
  • Pinch of salt
  • Freshly ground pepper to taste
  • 1/2 cup prepared pesto
  • 1 cup shredded part-skim mozzarella cheese

Instructions

  • Position over rack in the lowest position; preheat to 232 Degree Celsius. Coat a large baking sheet with cooking spray.
  • Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
  • Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
  • Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

Tips

The arugula adds a slightly bitter, peppery taste- for a milder flavour, use spinach instead.

Source

http://www.eatingwell.com/recipe/252467/green-pizza/

Ravioli & Vegetable soup

Cook time: 20  |  Prep Time: 5 min  | Serving: 2

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 cups frozen bell pepper and onion mix, thawed and diced
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper, or to taste (optional)
  • 28 ounce can crushed tomatoes, preferably fire-roasted
  • 15 ounce can vegetable broth or reduced-sodium chicken broth
  • 1 1/2 cups hot water
  • 1 teaspoon dried basil or marjoram
  • 6 to 9 ounce package fresh or frozen cheese ravioli, preferably whole-meat
  • 2 cups diced zucchini (about 2 medium)

Instruction

  • Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute.
  • Add tomatoes, broth, water and basil; bring to a rolling boil over high heat.
  • Add ravioli and cook for 3 minutes less than the package directions.
  • Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Tips

Tortellini can be used instead of ravioli as well.

A.k.a Ravioli (Malay), Húntún (Chinese), Ravioli (Tamil)

Source

http://www.eatingwell.com/recipe/252455/ravioli-vegetable-soup/

Parmesan-Crusted Tilapia

Cook time : 15 min | Prep time: 5 min | Serving: 4

Ingredients

  • 4 tilapia fillets
  • 1/4 cup oflemon juice, plus more lemon wedges for serving
  • 1 cup of Italian breadcrumbs
  • 1 cup shredded Parmesan
  • 1/4 cup chopped fresh parsley
  • Kosher salt
  • 4 cloves garlic, minced
  • Pinch of crushed red pepper flakes
  • Extra-virgin olive oil, for drizzling
  • Cooked jasmine rice, for serving

Instructions

  • Preheat oven to 204 Degrees Celsius. On a plate or shallow baking dish, toss tilapia in lemon juice. On a second plate, whisk together breadcrumbs, parmesan; and parsley and season with salt. Bread tilapia in breadcrumbs and transfer to a baking dish.
  • Scatter garlic over fillets and sprinkle with crushed red pepper flakes. Drizzle with olive oil.
  • Bake until tilapia flakes with a fork, 10 to 12 minutes.
  • Serve over rice and squeeze with lemon.

Fun fact

Bored of food, lets try parmesan-crust
In healthy eating, we always trust!

A.k.a Tilapia (Malay), Luó fēi yúc (Chinese), Cumēriyāvil (Tamil)

Source:

http://www.delish.com/cooking/recipe-ideas/recipes/a49431/parmesan-crusted-tilapia-recipe/

Ginger-Glazed Salmon with Charred Broccoli

 

Cook time: 20 min  |  Prep Time: 5 mins |   Serving 4

Ingredients

  • 1 large broccoli head, cut into 1/2 thick steaks
  • extra-virgin olive oil
  • Kosher salt
  • Freshly ground black pepper
  • 2 tbsp honey
  • 2 tbsp. lemon juice
  • 1 clove garlic, grated
  • 1 piece fresh ginger, peeled and grated
  • 907 g of salmon, cut into 4 pieces
  • 2 scallions, sliced

Instructions

  • Preheat large cast iron grill pan. Toss broccoli with drizzle of olive oil and season with salt and pepper, set aside. In a small bowl mix together honey, lemon juice, garlic and ginger.
  • Meanwhile, grill broccoli until charred, about 2 minutes on each side.
  • Rinse salmon and pat it dry. Drizzle with olive oil, and season with salt and pepper. Sear salmon on each side for 4 minutes. Brush glaze on salmon and remove from grill.
  • Serve salmon with charred broccoli and additional sauce. Garnish with scallions.

Tips

Throw your fish and veggies on the grill for flavor on fleek.

A.k.a Salmon (Malay), Sānwènyú (Chinese), Cālmaṉ (Tamil)

Source

http://www.delish.com/cooking/recipe-ideas/recipes/a48015/ginger-glazed-salmon-with-charred-broccoli-recipe/

Sriracha Shrimp with Noodles

Cook time: 15 min | Prep time: 5 min | Serving: 4

Ingredients

  • 453 grams Udon Noodles
  • 59 ml of sriracha
  • Juice of 1 lime
  • 3 tbsp of low-sodium soy sauce
  • 2 tbsp sesame or canola oil
  • 453 grams of medium shrimp, peeled and deveined
  • 2 bell peppers, sliced
  • 1 small cucumber, thinly sliced
  • 4 scallions, thinly sliced, plus more for garnish
  • Lime wedges, for serving

 

Instructions

  • In a large pot of salted boiling water, cook noodles according to package directions.
  • In a small bowl, whisk together sriracha, lime juice, and soy sauce and set aside.
  • In a large skillet over medium-high heat, heat 1 tablespoon oil. Cook shrimp until pink, about 3 minutes. Transfer to a plate. In same skillet, heat remaining tablespoon oil. Cook peppers, cucumber and scallions until tender, 5 to 6 minutes. Add shrimp, cooked noodles, and sauce and stir until coated.
  • Served with lime and scallions.

 

“Sriracha shrimp with noodles;
Don’t buy one but buy in bundles,
Remember health is important;
Once ill no more u-turn.”

A.k.a udang (Malay), Xiā (Chinese), Iṟāl (Tamil)

Source

http://www.delish.com/cooking/recipe-ideas/recipes/a45479/sriracha-shrimp-noodles-recipe/

Spinach

Whats Good About This Veg?! 

Spinach meets your daily  requirements for Vitamin K and lutein, and has plenty of Vitamin C and potassium (good for your muscles and heart), too.It even throws in some fiber (good for pooping) for good measure. Over achieve.

A.k.a Bayam (Malay), Wengcai (Chinese), Kirai (Tamil). 

Where can I find them?!

(Click on the image below to buy them)

Local Supermarket:

 

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HonestBee     (Ntuc Fairprice)
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Sheng Siong Supermarket

 

 

 

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Giant Online

 

Fun Fact: March 26th is National Spinach Day! :O

Source: http://thehumblegardener.com/6-fun-facts-about-spinach/