Recipe #1: Mushroom and sweetcorn porridge
Good source of selenium, copper, vitamin A and C
120g sweet corn
80g dried mushroom
8 cups of water
1 tsp salad oil
1/2 tsp salt
Wash and dice carrot
Wash the corn and drain
Soak the mushrooms until soft and drain
Slice the mushrooms thinly
Wash and soak the rice for 30 minutes
Place the rice in a pot and add water
Bring to a boil and lower heat to a simmer
When the porridge is done, add carrot, mushrooms and sweet corn. Cook till soft
Add salt and salad oil before serving
Recipe #2: Baby corn with snow peas
Good source of dietary fiber and Vitamins A, B and C
Snow Peas, washed and with fibrous edges removed
4 cloves garlic, minced/chopped
½ Cup blanching liquid from baby corn (or use ½ cup plain water)
1½ Tbsp Oil
1 tsp light soy
2 Tbsp Rice Wine
1 tsp sugar
1 tsp corn flour mixed with 2 tsp cold water
If using fresh baby corn, blanch in boiling water for three minutes first. Drain and reserve ½ Cup of the blanching liquid. Slice each ear of baby corn in half lengthwise.
Heat oil and fry garlic until fragrant. Add snow peas and stir-fry for 2mins. Add baby corn & stir.
Add remaining ingredients except corn flour paste. Bring to a boil.
Add corn flour paste and stir until sauce is thickened and clear. Serve.
Recipe #3: Spinach with minced garlic
Good source of iron and calcium
2 slices old ginger, shredded
3 cloves garlic, chopped
2 tbsp oil
1 tsp soy sauce
1 tsp sugar
Wash and pluck spinach into four inch lengths.
Heat oil. Fry ginger and garlic until fragrant
Fry vegetables and add seasoning and fry well for approx. five minutes.
Recipe #4: Cauliflower and broccoli with milk
Good source of Vitamin C, K, B5, B6 and manganese
Cauliflower, broccoli, frozen mixed vegetables
1½ tbsp flour
½ cup fresh milk
½ tsp salt
Dash of pepper
Wash cauliflower & broccoli, cut into florets.
Put the cauliflower, broccoli and frozen mixed vegetables with a little hot water, cover with microwave wrap, and “steam” in microwave for 4 to 5mins.
Arrange the Vegetables on serving plate
Fry flour with 1½ Tbsp oil in a wok over low heat until slightly brown. Gradually add in fresh milk and blend well. Stir in seasoning. Mix well, and pour over vegetables.