Download COOK A HEARTY MEAL! - Singapore Heart Foundation

The Singapore Heart Foundation (SHF) wishes to thank the
sponsor of this educational booklet, Norwegian Seafood Export
Council. We would also like to express our special thanks to
Chef Catan Tan Mohd, Executive Chef of Raffles Town Club,
who has spent his precious time to develop these healthy and
delicious Malay food recipes; Joshua Tan, professional photographer
of Elements by the Box who captured all the great photographs;
and Firewerks Creatives for the creative design of this booklet.
We would like to acknowledge Ms Ng Hooi Lin, Nutritionist and
Ms Stephanie Ho, Assistant Manager of PR & Communications
of SHF who helped to write and edit this booklet.
Most importantly, we would like to thank all parents, teachers and
students who will read this book and transform the knowledge
contained on its pages into action for better heart health.
Mr Vernon Kang
Chief Executive Officer
Singapore Heart Foundation
2
3
5
Get Ready! Test Your Knowledge!
Get Set! What to Eat and How Much to Eat?
It’s Time for Healthier Choices!
GO! COOK A HEARTY MEAL!
6
8
10
12
14
16
Nasi Lemak Special
Heart Healthy Nasi Minyak
Low-Fat Sayur Lodeh
Salmon Pais
Marvellous Mee Siam
Modern Pengat Pisang
Test Your
Knowledge !
By spending 2 mi
nutes to answer
this short quiz,
you will find ou
t how savvy you
are
about food, diet
and nutrition. Go
od luck!
own sugar
1. Honey and br ous
iti
tr
nu
are more
r.
ga
su
ite
wh
an
th
A. Almost 5 teaspoons
of sugar
B. About 10 teaspoons
of sugar
C. More than 15 teaspo
ons of sugar
B. False
3. How
ma
be foun ny teaspoons
o
d in a
bowl of f sugar can
A. Almo
chendo
st 5 te
l?
aspoons
B. Ab
fats can
4. Hidden in:
d
be foun
out 9 t
easpoon of sugar
C. More
s of su
than 15
teaspoo gar
ns of su
gar
g
the followin
5. Which of urce of
so
is a good
y acids?
omega-3 fatt
Your body needs
a full range of nutrients to
function properly. Nutrients give
you energy to study. Nutrients keep
your skin healthy too! Eating healthily
helps to maintain a healthy body
weight and lowers your risk of
developing chronic diseases.
6. Cholesterol is fou
nd
in all the following
foods except:
A. Butter
B. Fish
C. Peanut
7. F
as
ood
s such s,
d
o
o
f
saus s such
le
sh
8. Fre s, vegetab eggs
mea ages, l as
d
uit
r
n
f
u
a
t
n
,
h
fis
nugg baco cheon
meat, :
have ets an n, chick
a
e
v
a
d
h
a:
ontent
ham en
A. L
salt c content
ow
A. Low
alt
t
dium s
B. Me salt conten
h
ig
H
C.
Q2: B
Q3: B
Q4: A
salt
B. M
c
e
C. H dium sa ontent
igh
salt lt conte
cont
n
ent t
Q1: B
Q5: B
Q6: C
Q7: C
Q8: A
A. Olive oil
B. Salmon
C. Potato
A. Sausage
B. Apple
C. Carrot
ANSWERS
A. True
2. A cup of ice-crea
m sundae
may contain:
Why should
I make healthier
food choices?
3
Break
fast
Lunch
Snack
Dinne
r
Less Healthy
Choices
• Nasi Goreng
5.5 tsp of fat
• White Rice
• Beef Rendang
• Ayam Masak
Lemak Chili Padi
• Sayur Lodeh
Total: 7 tsp fat
• Kuih Talam
1.5 tsp fat
• Mee Goreng
4 tsp fat
Healthier
Options
• Mee Rebus
3.5 tsp fat*
• Brown Rice
• Steamed Fish
• Stir Fried Mixed
Vegetables
• Stir Fried Okra
with Chili
Total: 2 tsp fat
• A wedge of
papaya
Fat-free
• Chicken
Macaroni
Soup
<1 tsp fat
*Do not drink the
gravy
Fats, Oils, Sugar & Salt
Use in small amounts
SE
LE
CT
LE
SS
We have to ensure that we select foods from all food groups, as there is no single food
that can provide all the nutrients in the amounts that our bodies require.
Hmmm...
I’ll go for the
healthier
options!
Meat & Alternatives
2 servings
(250 – 500ml milk)
Fruits & Vegetables
SE
LE
CT
MO
RE
2 servings each
4
Rice & Alternatives
6-7 servings
(1 serving should be
wholegrain products)
5
Preparation time: 25 min
Cooking time: 30 min
Serves: 4 persons
NUTRITIONIST
You may serve this dish with
a few slices of raw cucumber
and hard boiled egg.
6
Approximate Nutritional
Analysis (Per serving)
For Nasi Lemak
Energy: 280kcal
Protein: 5g
Carbohydrates: 58g
Total fat: 3g
Cholesterol: 0mg
Dietary fibre: 2g
Sodium: 5mg
For Salmon
Energy: 150kcal
Protein: 16g
Carbohydrates: 1g
Total fat: 9g
Cholesterol: 45mg
Dietary fibre: 0g
Sodium: 50mg
9g of fat
(hawker serving)
Salmon is rich in
omega-3 fatty acids
which are good for
your heart.
A hawker serving of Nasi Lemak (rice only)
delivers 474kcal with 9g of fat. With this
healthier Nasi Lemak recipe, regular coconut milk
is replaced with reduced fat coconut milk, resulting
in only 3g of fat and 280kcal.
3g of fat
(home serving)
7
Preparation time: 10 min
Cooking time: 20 min
Serves: 4 persons
METHOD
STEP 1 Wash the rice and drain.
STEP 2 Heat up olive oil in a pot.
Place in all minced ingredients, pandan
leaves, star anis and cinnamon stick.
Stir-fry for 2-3 minutes till fragrant.
Add rice, low-fat evaporated milk and
salt, cover the pot and cook on low
heat for 25-30 minutes.
STEP 3 Sprinkle rose water for
aroma and cover once rice
is cooked. Serve after
15 minutes.
Nasi Minya
k is a comm
on
and popula
r dish at Mal
ay
weddings.
Heart health
y
unsaturate
d oil
replace ghee is used to
CHEF
, and full-fa
t
evaporated
milk is subs
tituted with
low-fat evap
orated milk
in this recipe
.
8
NUTRITIONIST
Approximate Nutritional
Analysis (Per serving)
18g of fat
14g of fat
(served at wedding)
(home serving)
As the main ingredients are ghee and full-fat evaporated milk, a plate of Nasi Minyak
(450g) served at a Malay wedding contains approximately 846kcal and 18g of fat (most
fats are of the saturated type, which are definitely not heart healthy). Good news though,
this smaller and healthier version of Nasi Minyak delivers only 380kcal and 14g of fat!
Energy: 380kcal
Protein: 6g
Carbohydrates: 56g
Total fat: 14g
Cholesterol: 0mg
Dietary fibre: 1g
Sodium: 15mg (excluding salt)
9
Low-Fat
M
H
ET
Sayur Lodeh
Preparation time: 15 min
Cooking time: 10 min
Serves: 4 persons
OD
ST
EP
1A
ST
dd w
EP
ater in
s w 2 Ad
a pot and bring to a boil.
eet
d in
c
t
a
ne
rrot, c
tem urni
abbage, long bean, aubergi
peh p, bean
i,
curd, ta
, an
ng hoon, fresh red chil
d sti
r
w
s
ell. Add
a te.
ST
ingredients for the p
EP
3A
dd re
duced fat co onut milk and
sim
c
m er
until v
egetables are cooked.
Serve hot.
Approximate Nutritional
Analysis (Per serving)
The traditional version of Sayur Lodeh has a higher fat
content. To reduce the fat and calories content, we
removed the oil and substituted regular coconut milk
with the reduced fat version. Alternatively, you can also
use low-fat evaporated milk to replace coconut milk.
10
NUTRITIONIST
Sayur Lodeh found at the hawker centre supplies nearly
153kcal and 13g of fat. This recipe reduces the calories
and fat content by almost 35% and 60% respectively!
13g of fat
5g of fat
(hawker serving)
(home serving)
Energy: 100kcal
Protein: 4g
Carbohydrates: 9g
Total fat: 5g
Cholesterol: 0mg
Dietary fibre: 2g
Sodium: 110mg
11
Preparation time: 10 min
Cooking time: 10 min
Serves: 4 persons
12
Salmon is rich in
omega-3 fatty acids
which are good for
your heart.
Approximate Nutritional
Analysis (Per serving)
Energy: 230kcal
Protein: 24g
Carbohydrates: 0 g
Total fat: 13g
Cholesterol: 70mg
Dietary fibre: 0g
Sodium: 95mg (excluding salt)
13
Preparation time: 15 min
Cooking time: 15 min
Serves: 4 persons
Approximate Nutritional
Analysis (Per serving)
Energy: 490kcal
Protein: 13g
Carbohydrates: 72g
Total fat: 17g
Cholesterol: 0mg
Dietary fibre: 4g
Sodium: 500mg
tick pan.
oil in a non-s vy and
p
u
t
ea
H
STE P 1
r the gra
gredients fo
ring
Add in all in minutes. Add water, b
3
2r
fo
stir-fry
set aside.
to a boil and
STEP 2
Heat up oil in
wok, add
minced onion
and garlic, an
d stir-fry
till aroma aris
es.
STEP 3 Add water and remaining
A plate of Mee Siam available
at hawker stalls contains 66g
of sugar, which is equivalent
NUTRITIONIST
to 13 teaspoons of sugar.
This healthier home-made recipe is lower
in sugar, fat and calories, and specially
created for Mee Siam lovers!
14
ingredients for noodles, stir-fry till it is
almost dry. Then, lower the heat
and toss till noodles are dry.
STEP 4
Transfer to a serving
bowl, pour gravy and
garnish with kucai and
calamansi lime. Serve
immediately.
15
Preparation time: 10 min
Cooking time: 10 min
Serves: 4 persons
le
STEP 1
d
th
en
ab
et
h
nt
e.
r y o asi d
t
Lay 3
s
a
sheets of fillo p
S et
oil.
and b
e
v
i
l
o
rush with
ar
.
an
na g
a
n
su
ba
nd
sh
a
a
m
t
In a mixing bowl,
sa l
ce,
n
e
s
add vanilla es
STEP 2
P la
ce
m
ix
tu
STEP 4
re
STEP 3
on
t he
cen
ter o
f
at
he e b
Pre n th for
o
the fillo pastry
ro
and
.
ll i t
ov
o
ilk
pr
tm db
m ep ar
u
i lk
et
on an
he
,b
c o c p an o k e
bo rown sauce, add reduced fat
o
a
to
il. T
ec
s
e s i n d d th
h i c u g ar a n d
v
a
e
l
p an da n
k en
a
en
w it h
corn starch and th
T
STEP 6
16
te l y
dia
me
im uce.
sa
S
w i th er ve
th
e
STEP 5
, lo
rin w-f
d
s a g to a t
go
a
.
en
to
ak
15 0
i
n
3
r
˚C . P
g
m
ape
lace a
inu tray, a
ax p
w
s
f
h
o
e
t
e
nd b
tes
str y
ak e t h
unt
e filled fillo pa
il it t
urn s b
ro w n .
Approximate Nutritional
Analysis (Per serving)
Energy: 160kcal
Protein: 2g
Carbohydrates: 19g
Total fat: 9g
Cholesterol: 0mg
Dietary fibre: 1g
Sodium: 80mg
17
We hope that you have enjoyed this heart-health educational
material and that you will put what you have learnt to good use.
This book costs $2.00 per copy to produce. If you wish to support
the mission of Singapore Heart Foundation, to promote heart health, prevent
and reduce disability & death due to cardiovascular diseases and stroke, you
can make a donation through the following options:
■
CHEQUE DONATION Mail or hand-deliver a cheque payable to “Singapore
Heart Foundation” to the following address:
Singapore Heart Foundation
9 Bishan Place
#07-01 Junction 8 (Office Tower)
Singapore 579837
■
AXS DONATION Go to any AXS machine and select the following options:
“Community”, “Donations”, “Singapore Heart Foundation”. Follow the onscreen instructions to complete the transaction.
■
ONLINE DONATION Visit www.myheart.org.sg and under the “Giving &
www.facebook.com/heartfoundation
www.twitter.com/heartSG
Heart4Life
ISBN: 978-981-08-8417-8
Helping” tab, please select “Donors”.