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Smart-eating Recipes


Deep-fried food and food that are very sweet or salty are popular because they taste fabulous. But things that delight your taste bud may not be good for your body. High consumption of these foods may cause health problems such as overweight, high blood pressure, high blood cholesterol level which may threaten your health. The following recipes are modified to make them healthful and mouthwatering.
 

Breakfast


Dish

Conventional
ingredients/ cooking method

Healthy ingredients/ cooking method

Results

Low fat

Low salt

Low sugar

High dietary fibre

Noodles in soup

Instant noodles
(deep-fried)

Shanghai noodles

Sausages
Ham

Sliced pork
Sliced fish

Flowering Chinese
cabbage/ Chinese
cabbage

Remarks

Recommended to reduce the intake of ham and sausages as both are preserved food.

Pork luncheon meat with double fried eggs
sandwiches

Fried egg

Boiled egg

Fried pork luncheon meat

Tuna in spring water

White bread

Wholemeal

bread

Remarks

Recommended to reduce the intake of luncheon meat as it is preserved food. Garnish the dish with vegetables such as cucumbers and tomatoes.



Lunch



Dish

Conventional ingredients/
cooking method

Healthy ingredients/
cooking method

Results

Low
fat

Low
salt

Low
sugar

High dietary
fibre

Rice served with
barbecued meat

Various barbecued meat (separable lean and fat)

Boiled sliced chicken
(skinless)

Boiled seasonal vegetables

Stir-fried beef with flat
noodles

Beef (light-fried in deep oil)

Beef (stir-fried)

Bean sprouts, not too many


Bean sprouts and onion

Stir-fry

Simmer



Dinner


Dish

Conventional ingredients/ cooking
method

Healthy ingredients/ cooking method

Results

Low fat

Low salt

Low sugar

High dietary fibre

Spaghetti with minced meat sauce

Pork/ beef (separable
lean and fat)

Lean pork/ beef

Butter

Vegetable oil

Tomato sauce

Fresh tomatoes with some tomato sauce

Remarks

Butter is rich in saturated fat which pushes up blood cholesterol
level.

Dessert: sugar soup

Peanut/ walnut/ almond paste

Stew pear/ apple/ papaya, plus a
small amount of sugar

Remarks

Fruit is healthier and is an excellent source of dietary fibre and
vitamins.

Portuguese style chicken with rice or Chicken in curry with rice

Chicken fillet (with skin)

Chicken (skinless)

Coconut milk

Low-fat milk

Carrots, tomatoes and mushrooms

Butter

Vegetable oil

Remarks

Vegetables enhance colours of the dish and make it healthier.

Dessert: pancake/ crepe

Cream

Fruit pancake with fresh fruit like kiwifruits, bananas, apples, etc.

Remarks

Cream contains high fat content. Use fruit instead to reduce fat
intake, and the natural sweet flavour is better.