Mont Blanc ╳ Tiffany Shek

Last month I had the opportunity to be in charge of The Health Station at 'The Bohem Way' event by Mont Blanc at the House of Madison, Hong Kong.  What a beautiful space it was! My role was to empower our guests to be / stay healthy in such a fast-paced city. Can you see all the goodies on the counter? There is an array of organic juices by CATCH ( Congrats on your 2nd shop in Landmark ! ) and my ingredients for making my Berry Beautiful Smoothie with my Vitamix of course ♡ .

The smoothie was created targeting radiant skin and to get that glow from within. Of course I'd be lying if I told you one smoothie is gonna make the biggest difference, but what's for sure is that your body will thank you for enriching it with all those berries and greens! 

// Snaps from the event //

It was a great experience working with Mont Blanc and Ex-R! My biggest thanks to my family and friends' continuous support on my nutrition journey. You know who you are ☼ ∞ . I hope you guys enjoyed my workshop!

Shop Smart & Save!

Hi guys, hope you are all having a good weekend! 

So I did a nutrition workshop at the WKND Summer Holistic Living Market on Thursday and it went pretty smoothly! It was my first workshop for adults, which was really different from teaching primary school kids.  Thank you Sang from WKND HK for the opportunity, Locofama for the venue and students from HKIS EntEx Club for your involvement! And the biggest thank you to my family and friends who came to support! I was so touched by your love!

 What a cheerful bunch! And look at the doggies!!

What a cheerful bunch! And look at the doggies!!

Anyway as promised, I have attached the 2016 Shop Smart Guide. As mentioned in my workshop, there is currently not enough evidence to show organic foods are significantly more nutritious than non-organic ones. However, if you are concerned about pesticide and/or like the environmental benefits of organic farming (I most certainly do!), and of course have the budget for it, then feel free to go organic!

Going organic can be costly. To help you save a few bucks, go organic for the produce listed in the Dirty Dozen (produce with the most pesticides), whilst go non-organic for the ones in the Clean Fifteen list (ones with the least)! The extra two in the Dirty Dozen list (with an asterisk*) are those containing trace levels of highly hazardous pesticides. They did not meet the Environmental Working Group's (EWG) traditional Dirty Dozen ranking criteria but were frequently found to be contaminated with insecticides. Thus it is recommended that those who eat a lot of kale/collard greens and hot peppers should go organic instead.

Feel free to download the guide below, I made it for you guys! 

 Just right click and press the "save imagine as' button

Just right click and press the "save imagine as' button

Laters my friends! 

love tee xo.

 

 

Yardbird Inspired Glossy Mushroom Rice (Vegan - Friendly)

I am a massive advocate of “Eat plants, and eat a lot of them”. However, not everyone feels like they can do it. This recipe is perfect for those who want to give plants a chance, and are starting to love their health. Why? Because it’s so flavourful that even meat-lovers* cannot believe their taste buds. No animal products used in this recipe! No butter, no meat, just plants, thus vegan-friendly. Prepare to be surprised by how plants can do well on their own.

*tested on my meat-lovin’ family and friends 

This recipe is the altered version of YardBird’s Head Chef Matt Abergel “Glossy Mushroom Rice” found here. You can still find this dish in YB, based in Hong Kong with good vibes and excellent service.

 

I N G R E D I E N T S 

  • 225g pearl rice
  • 15 x 15 kombu seaweed
  • 28g dried shiitake mushrooms (around 8)
  • 15g dried porcini mushrooms
  • 7g dried matsutake mushrooms
  • 340g fresh king oyster mushrooms, thinly sliced lengthwise
  • 170g fresh maitake mushrooms
  • 113g fresh shiitake mushrooms, stemmed
  • 3 + 3 tablespoons of olive oil
  • 2 tbsp low-sodium soy sauce
  • ½ cup sake
  • 1 white onion, finely chopped
  • ¼ cup chives, finely chopped
  • 1 garlic bulb
  • 3L (12 cups) water
  • Sea salt
  • Black pepper

M E T H O D 

The night before: 

  • Soak rice in large bowl overnight. 
  • Soak kombu and dried shitake mushrooms in 3L water overnight.

  1. Bring kombu + shiitake broth to a simmer. Discard kombu. Simmer broth till reduced to 4 cups (3 times less). Strain the stock and keep the mushrooms. Season broth lightly with sea salt.
  2. Drain pearl rice and let the rice dry for 30 minutes, shaking the strainer occasionally to shake out the water.
  3. Preheat oven to 230°C. Toss all fresh mushrooms (king oyster, maitake, shiitake) as well as the mushrooms leftover from making the broth (no food waste!) with 3 tbsp olive oil and soy sauce. Roast in oven for 20mins, stirring occasionally so that all mushrooms are tender and slightly browned. Let them cool when done and coarsely chop them up.
  4. Mix together half of the sake and ½ tsp of sea salt in a small bowl. Pour this over the pearl rice and steam the rice over boiling water until al dente and translucent, around 8 minutes. Break up any clumps. 
  5. Heat the remaining 3 tbsps of olive oil in a large pan (I personally love using woks for everything – asian alert). Add in the onions and stir-fry them until softened, around 5 mins. Add in the roasted mushrooms, cooking until everything’s sizzling.
  6. Stir in the steamed rice. Add in remaining sake, and season with salt and pepper. Cook until all sake is absorbed, about 1 minute. Add ½ cup of the mushroom + kombu stock and cook over moderate heat, stirring until absorbed. Repeat this un til the rice is tender, but not mushy. This will take about 10 minutes. Save the leftover stock for future uses. Sprinkle on chives and fried garlic and serve away!

Give this recipe a try, it's so bomb! Until next time my friends!

tee xo

KUNG HEY 'FIT' CHOY!

I swear Christmas + New Year JUST passed and a lot of us are still working on losing the holiday weight. Guess what? Tomorrow's the first day of the Chinese New Year, and then comes Valentine's Day, presenting you with an endless buffet of sweets, treats and indulgent meals.  All these festivities can be daunting to the weight conscious. Don't give up just yet. Here are 8 tips ( you should know why I chose this number, it's a lucky number for the Chinese! 😉) to help you enjoy the holidays whilst staying in shape.

1.  BREAKFAST, EVERYDAY. 

Having a breakfast will stop you from overeating later on in the day. This has been scientifically proven. So remember, kick start your day with a healthy breakfast! Think whole grains, fruits, eggs. 

  • Here’s a breakfast example: Handful of unsweetened muesli topped with yoghurt, apples, bananas, nuts & a dash of cinnamon.

 2. MORNING WORKOUT.

Be ahead of the game and hit the gym early in the morning before all the festivities begin. 30 minutes will totally suffice, that's not too much to ask for, is it? This will raise your heart rate and  boost your metabolism. I can assure you, you'll feel great after. TRUST.

  • Here’s something that I do: Warm up (5mins); HIIT (High Intensity Interval Training) on the treadmill, sprinting for 1 min on my max speed with 8% inclination, then hopping off the belt onto the sides of the treadmill for a 1-min rest. x10 times (20mins); Cool down & stretch! (5 mins).

3.  THE ORDER OF EATING.

Always choose to drink your SOUP FIRST at meals. It will fill you up and save you from over-consuming calories. Then make way for the veggies! Leafy greens, root veg, mushrooms & other fungi… all these plant-based goodies are rich in fibre and water, helping you feel satiated with fewer calories but more nutrients! 

4. MINDFULNESS.

It can be hard to practice portion control or keep track of what we eat at Chinese meals because we typically all have a bowl of rice, and are free to pick any food item from a vast assortment of delicacies galore. Here's when you practise mindful eating. Assess how hungry you really are and determine how much you need to eat. Reassess during meal to avoid over-consumption. For weight loss/maintenance purposes, I would suggest composing half of your meal with veggies.

5. HYDRATE YOURSELF.

Drink plenty of water throughout the day! Hydration is essential for keeping your appetite at bay, clear your skin, aid detox... amongst many other benefits. In fact, oftentimes when we feel hungry, it’s actually our brains telling us we are thirsty. So before you reach out for a slice of fried turnip cake, treat yourself to a glass of refreshing water, wait and see if you are hungry, or just dehydrated. Having a cuppa' tea after meals will help digestion and alleviate bloated-ness.

6.  LESS IS MORE.

Use a non-stick pan to fry the yummy cakes we have during CNY. This will decrease your oil intake by more than half. Better yet, there are these pans from Korea that require absolutely no oil when frying as it's 100% non-stick! Likewise, steaming the cakes can also achieve an oil-less finish. Minimise your sauce for less calories. Try to appreciate natural flavours rather than adding sauce to every bite. Remember, every little effort counts! 

7.  JOY FROM WITHIN.

Consuming alcohol will lead to excess calories, without even realising. It also comes hand in hand with snacking, driving you away from your weight loss/maintenance goals. I'm not saying "NO ALCOHOL.", but let's practise mindful drinking. Opt for a glass of wine (or two), or cocktails made of clear spirits such as g&t or vodka soda to minimise added sugars. Remember that holiday celebrations are all about enjoying time with your family & loved ones, it doesn't equate to indulging mindlessly on food and drinks!

8.  PLAN AHEAD.

The most important thing is to plan ahead, be it your workout routine or eating pattern. Set boundaries for yourself and stick to them.

  • For example, setting a one dessert a day rule for yourself, and truly savour the one you choose.
  • Bringing a healthy snack to share is also a great way of showing your care for everyone's health & wellbeing (including your own) and actually practising it!

With these tips in mind, and practising them of course, you're more than well-equipped to go enjoy the holidays! I wish you a prosperous year of the monkey! May you all have good health and fortune! 

xo

tee
 

Avocado Aficionado | Part III, Ready, Set, Get in my belly!

Hi all! Here's the final chapter on the basics of avocados. Here are Part I & Part II in case you've missed out!

S T O R I N G

Arriving at a perfectly ripe avo can be tricky business. This stuff takes patience. Here are some tips if you are desperate for some avo lovin' / want to prolong their shelf life:

  • Storing your avos with bananas (in a paper bag or simply next to it) will speed up the ripening process.
  • In contrary, place unripe avos in the fridge to slow down this process.
  • Keep ripe avos in the fridge. They will last 2-3 days.
  • If you're only using half, keep the pitt in its home to delay the oxidation and store it in the fridge (wrapped in cling firm of course).

 

P R E P P I N '  T H E M  A V O S

  1.  Slice avo vertically. Sink the blade straight into the middle until you feel the pit, then spin the avo around. 
  2. Twist the avo halves apart
  3. Gently tap the pitt with your knife
  4. Twist and lift your blade to remove the pitt
  5. Delicately slide your knife vertically on the skin a few times, creating lines for easy peeling, but not deep enough to score the flesh.
  6. Peel the skin off
  7. Slice the avo diagonally for beautiful strips. Plunge knife down and lift straight up without any sliding. Always hold the avo slices down with your thumb & forefinger whilst cutting. 

W A Y S  T O  EAT

A chilled avocado, sprinkled with a pinch of sea salt + cracked black pepper is my go-to breakfast option, with or without its wingman – wholegrain toast of course. It’s so refreshing & satiating, setting the tone for an awesome day ahead.

Avos come in handy as an effective hangover cure after a night of crazy drinking (first-hand experience😅), so guys, ditch the pizza & nourish yourself with a bit of green goodness.

A great way to introduce creaminess into recipes i.e. mousse, smoothies. It gives you an increased portion of  fruit instead of dairy - remember your '5-a-day's?

Swap butter/cheese for avocado for your morning toast or sandwiches for a boost of healthy fats.

Guac. Need I say more?

W H A T ' S  W I T H  A L L  T H E  A V O  S T O N E  T A L K ?

There has been a lot of talk circulating the internet on how nutritious avocado stones are. It was suggested that crushing the seed into a powder form will allow you to access these nutrients.

My take on this theory is that avo stones may be nutrient rich (there's currently a lack of research in this area), they give a bitter taste, thus there are better and tastier alternatives to achieve the same benefits, through other nuts, seeds and fruits. However, If you don't mind the taste, by all means go for it! Zero food waste is always encouraged. 

Congratulations! You have officially become an avocado aficionado! *pats on back :)

Please share this post if you've enjoyed it, and bring on any questions! 

xo

tee

MKCulinary ▲▽ Weeks Three & Four!

Hi readers! Hope you all had a great thanksgiving! I have now officially graduated from Fundamentals of Raw Cuisine (Level 1) at Matthew Kenney Culinary School 🎉! In case you didn’t know it is a raw vegan chef course and I have documented the first two weeks here: Week 1 // Week 2.  

Weeks 3 & 4 were quite challenging, in a good way! There was definitely after school research involved -- flipping through cookbooks for inspiration, sketching out ideas, drafting out every single task to be done, from prep to wiping the plate before presentation (tip from Chef Kaitlyn 😉). I enjoyed every moment of the work involved 😍.

So…what’s been happening?

Week 3: Cheese, chocolates & everything nice

  • Zucchini tartare

  • Bahian Soup - traditionally a Brazillian seafood soup. We make it raw vegan of course!

  • Truffles

  • Raw chocolate chips & choc chip cookies - oh so good 🍪

  • Class trip: Santa Monica Farmers' Market! (11th Nov, Wed)

  • Buckwheat maple pancakes 

  • Whole avocado salad

  • Making our own kefir!

  • Ice cream presentations🍦

  • Cheese plate presentations (13th Nov, Fri)

Snaps from Week 3

 Zucchini Tartare // Zucchini / Avocado / Microgreens. This dish is light and refreshing! 

Zucchini Tartare // Zucchini / Avocado / Microgreens. This dish is light and refreshing! 

 Bahamian Soup // Coconut milk / Cayenne / Lime

Bahamian Soup // Coconut milk / Cayenne / Lime

 Sweet Maple Pancakes // Sprouted buckwheat / Pecans / Mixed fruit. Perfect for brunch!

Sweet Maple Pancakes // Sprouted buckwheat / Pecans / Mixed fruit. Perfect for brunch!

 Truffles!  (from left to right)  // Spirulina / Lucuma / Matcha / Smoked salt / Pomegranate powder / Cacao / Pistachio / Smoked salt + hazelnut

Truffles! (from left to right) // Spirulina / Lucuma / Matcha / Smoked salt / Pomegranate powder / Cacao / Pistachio / Smoked salt + hazelnut

 Raw chocolate chip cookies! O M G they are addictive! Nutty, not too sweet and man they are satisfying!

Raw chocolate chip cookies! O M G they are addictive! Nutty, not too sweet and man they are satisfying!

 My Cheese Plate // Pistachio crumble / Pomegranate and guava sauce (pink) / Soft onion cheese / Chia seed crackers / Pickled pluot / Sun-dried tomato & black pepper (hard cheese) / Micro basil / Herb Crackers / Mustard  Can you tell this plate is a progression of seasons? From spring to autumn (now!). We start off with light tones and flavours, starring beautiful dainty colors of pistachios (green) and sweet guava sauce (pink), which paired nicely with the onion-flavoured soft cheese. The cheese gave a slight kick but was balanced by the soft texture, offering a gentle finish. We then proceed onto the dark side - strong flavours! Hard-rind sun dried tomato cheese worked extremely well with mustard and of course micro basil (textbook stuff!). The choice of buttery herb crackers (Yes you heard me! Vegan crackers can be buttery!) enhanced the flavour combination without being overpowering. That's the breakdown of my plate! Every plate was given much thought and love!

My Cheese Plate // Pistachio crumble / Pomegranate and guava sauce (pink) / Soft onion cheese / Chia seed crackers / Pickled pluot / Sun-dried tomato & black pepper (hard cheese) / Micro basil / Herb Crackers / Mustard

Can you tell this plate is a progression of seasons? From spring to autumn (now!). We start off with light tones and flavours, starring beautiful dainty colors of pistachios (green) and sweet guava sauce (pink), which paired nicely with the onion-flavoured soft cheese. The cheese gave a slight kick but was balanced by the soft texture, offering a gentle finish. We then proceed onto the dark side - strong flavours! Hard-rind sun dried tomato cheese worked extremely well with mustard and of course micro basil (textbook stuff!). The choice of buttery herb crackers (Yes you heard me! Vegan crackers can be buttery!) enhanced the flavour combination without being overpowering. That's the breakdown of my plate! Every plate was given much thought and love!

 Some of our creations. As you can see we all have different styles and flavour preferences!    We learnt that a   cheese plate must include the following components:   cheese, pickles, jam/chutney, sauce and crackers/  bread, And that you NEVER plate a whole wheel of cheese (  as much as you want to stuff your face with it!)

Some of our creations. As you can see we all have different styles and flavour preferences! 

We learnt that a cheese plate must include the following components: cheese, pickles, jam/chutney, sauce and crackers/bread, And that you NEVER plate a whole wheel of cheese (as much as you want to stuff your face with it!)

SANTA MONICA FARMERS MARKET! (Every Weds & Saturday)

 How crazy is this!? This fruit is known as Buddha's hand. It's citrus-y and tastes like a lemon! 

How crazy is this!? This fruit is known as Buddha's hand. It's citrus-y and tastes like a lemon! 

 Beautiful pink guava!

Beautiful pink guava!

Final Week

  • Yogurt parfait with sprouted buckwheat granola

  • Cacao ganache tart

  • Carrot soup

  • Preparation for final presentation (19th Nov, Thursday)

  • Final exam & graduation (20th Nov, Friday!)

The latter part of this course inevitably allowed students to be creative, it wasn’t just following recipes anymore. Step by step, we became more acquainted with raw techniques and developed our own style. We got to coat our own truffles with superfoods, nuts etc (they are SOO good), create an ice-cream dish in pairs, craft our very own cheese plate, and of course, the final presentation: a three course raw vegan meal. Most of us used a particular cuisine as a theme for our final project. I chose Thai cuisine, with the task of executing 2 out of 3 dishes.

 COYO (coconut yogurt) / Sprouted buckwheat granola / Persimmons / Pomegranate / Pears

COYO (coconut yogurt) / Sprouted buckwheat granola / Persimmons / Pomegranate / Pears

 Carrot Soup // Carrot Juice / Almond shallot milk / Lemon vinaigrette / Chili oil. Throw in any leftover veggies into the soup! Great way to clear out your fridge!

Carrot Soup // Carrot Juice / Almond shallot milk / Lemon vinaigrette / Chili oil. Throw in any leftover veggies into the soup! Great way to clear out your fridge!

 My Final presentation // Raw Tom Yum (top)  / Thai Coco Curry. Was in such a hurry for presentations that this is the only picture I took of my babies!!  The Tom Yum soup was created with a tomato & coconut milk suit base, raw vegan fish sauce (yes I made that!), lime and lemongrass juice. Marinated shiitake ("fish sauce" and thai green peppers), cilantro oil, micro cilantro and red chili foam to finish. 

My Final presentation // Raw Tom Yum (top)  / Thai Coco Curry. Was in such a hurry for presentations that this is the only picture I took of my babies!!

The Tom Yum soup was created with a tomato & coconut milk suit base, raw vegan fish sauce (yes I made that!), lime and lemongrass juice. Marinated shiitake ("fish sauce" and thai green peppers), cilantro oil, micro cilantro and red chili foam to finish. 

 Thai Coco Curry // Yellow curry sauce / Kohlrabi rice /  Red bell peppers / Red Cabbage / Zucchini   A splash of yellow curry (and a dollop hidden underneath the rice), hand cut kohlrabi rice for a crunchy texture, pickled red bell peppers (sweet element), kimchi flavoured zucchini (spicy), pickled fennel (sour) and picked red cabbage for the color. Sprinkled with white sesame seeds, drizzled with sesame oil and finished with edible flowers petals and micro cilantro. Voila! Your main course is served.

Thai Coco Curry // Yellow curry sauce / Kohlrabi rice /  Red bell peppers / Red Cabbage / Zucchini 

A splash of yellow curry (and a dollop hidden underneath the rice), hand cut kohlrabi rice for a crunchy texture, pickled red bell peppers (sweet element), kimchi flavoured zucchini (spicy), pickled fennel (sour) and picked red cabbage for the color. Sprinkled with white sesame seeds, drizzled with sesame oil and finished with edible flowers petals and micro cilantro. Voila! Your main course is served.

 After another written exam, our class graduated! Yay!

After another written exam, our class graduated! Yay!

I am proceeding to the next level on Monday, 30th Nov. Level 2 is going to be INTENSE. We are doing Mondays to Saturdays, 8am-3pm. Wish me luck! I know I'm gonna love it. No doubts.

It's been a long post - hah! Thank you for reading & have an awesome weekend lovers!

tee xo.

 

MKCulinary ▲▽ Week Two

Hello everyone, hope your week is going well! I'm currently in my third week of the level 1 course at Matthew Kenney Culinary. But first, let's have a recap on what happened in week 2! Incase you've missed out, here's my blogpost on week 1 !

For the past two weeks, we would spend an hour at the beginning of the day on knife skills🔪! Batons, juliennes, fine juliennes ... you name it. The best part is, we get to enjoy a fresh cuppa juice (or two!) daily🍹. Sometimes, Chef Kaitlin (one of our two lovely instructors) would make flatbreads out of the dry matter from juicing. Otherwise, all compost are collected in bins to be used as fertilisers - no waste!

 Knife skills errday! From top left clockwise -  Orange supreme; carrots: baton, small dice, julienne, brunoise, fine julienne, fine brunoise; julienne red bell peppers; julienne celery and spinach chiffonade 

Knife skills errday! From top left clockwise -  Orange supreme; carrots: baton, small dice, julienne, brunoise, fine julienne, fine brunoise; julienne red bell peppers; julienne celery and spinach chiffonade 

So here are the main dishes we made this week! 

 Sesame Noodles // almond chili sauce / zucchini noodles / tamari almonds - lime supreme on the side. We made activated almond butter for the sauce - it was delish!

Sesame Noodles // almond chili sauce / zucchini noodles / tamari almonds - lime supreme on the side. We made activated almond butter for the sauce - it was delish!

 Marinating these apples for the next dish. Look at those colors! This pink-fleshed apple is found here in LA, known as Rosetta apple.   
 
 
       
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Marinating these apples for the next dish. Look at those colors! This pink-fleshed apple is found here in LA, known as Rosetta apple.

 Apple Carpaccio // vanilla Ice-cream - My first quenelle... not quite there yet but do you see Dino's head 😛? 

Apple Carpaccio // vanilla Ice-cream - My first quenelle... not quite there yet but do you see Dino's head 😛? 

    
 
 
       
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	mso-hansi-theme-font:minor-latin;}   ¡Tostadas! // cabbage slaw / pico de gallo / avocado / cacao mole

¡Tostadas! // cabbage slaw / pico de gallo / avocado / cacao mole

 Look at those layers! Cacao mole (on plate) - so good on its own!, guac, slaw, pico de gallo (tomatoes, cilantro, onions), picked jalapeños and jicama, topped with "sour cream"

Look at those layers! Cacao mole (on plate) - so good on its own!, guac, slaw, pico de gallo (tomatoes, cilantro, onions), picked jalapeños and jicama, topped with "sour cream"

 Deconstructed version of the tostadas! Great for sharing🙏. Which one do you like better? 

Deconstructed version of the tostadas! Great for sharing🙏. Which one do you like better? 

 Kimchi Dumpling //    
 
 
       
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Kimchi Dumpling // cilantro / ginger foam / purple cabbage

 These beautiful dumplings were made from coconut meat and cilantro (for the flavour) & spinach (for the color!) juice 

These beautiful dumplings were made from coconut meat and cilantro (for the flavour) & spinach (for the color!) juice 

 Me going coconuts! Ooh and what's in addition to free juice? Free coconut water! YUM!

Me going coconuts! Ooh and what's in addition to free juice? Free coconut water! YUM!

    
 
 
       
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	mso-hansi-theme-font:minor-latin;}   Flatbread // hummus / muhammara / pickled fennel & capers / mint oil - like a little garden! I enjoyed the flatbreads so much!

Flatbread // hummus / muhammara / pickled fennel & capers / mint oil - like a little garden! I enjoyed the flatbreads so much!

    
 
 
       
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	mso-hansi-theme-font:minor-latin;}   Butter lettuce salad // radish, avocado, honey mustard vinaigrette - BEST DRESSING EVER!! How lovely would it be to have salads looking this beautiful and taste amazing served back home? Look at those colors!

Butter lettuce salad // radish, avocado, honey mustard vinaigrette - BEST DRESSING EVER!! How lovely would it be to have salads looking this beautiful and taste amazing served back home? Look at those colors!

 Raw banana bread topped with pecans -  ready to be frozen for the mixture to set and to be dehydrated thereafter for bread to be warm 🍌🍞

Raw banana bread topped with pecans -  ready to be frozen for the mixture to set and to be dehydrated thereafter for bread to be warm 🍌🍞

 On Friday... we had our midterms 📝: Knife skills test, practical and week 1 & 2 written test. We take things seriously here at Matthew Kenney's! 

On Friday... we had our midterms 📝: Knife skills test, practical and week 1 & 2 written test. We take things seriously here at Matthew Kenney's! 

In the knife skills practical exam, we did 5 different cuts with 5 veggies (without a ruler). Chef Casey then examined each and every cut with a ruler, only allocating points when dimensions were exact. I love how serious things are taken here - love being a nerd. Oh btw, It has been 2 weeks since I've been vegan! (Except for that OMG IT'S NOT VEGAN moment when I took an accidental bite of brie on my friend's baguette!)

I feel so blessed to be experiencing such a different lifestyle here - vegan, yoga & sunshine everyday on the other side of the world, and to able to share this experience with a group of fun-loving and diverse classmates is the cherry on top! We're from all over the world - England, Scotland, New Zealand, Mexico, Brazil, Bolivia, America & Hong Kong (me!). Imagine all the cuisines we will be tasting in our final presentations (Week 4) when we create our own three course meals!

That's it for this week! Stay tuned for my journey with MKCulinary on Instagram or Facebook!

Thanks for reading!

tee xo.

 

MKCulinary ▲▽ Week One

Hi all! So first week at Matthew Kenney Culinary has passed by in the blink of an eye, because I am having the time of my life here in Los Angeles. The sunshine, the smiling faces... energy here is incredible, and the vegan restaurants here is simply outstanding. Because of that, I am currently on my 6th day of consuming only plant-based foods (vegan), how cray is that? And the best thing is, I feel AWESOME - light, peaceful and focused. 

 Quite a change from UK weather huh! In case this is your first visit on my blog, I previously lived in the UK for 7 years. & thanks for dropping by!

Quite a change from UK weather huh! In case this is your first visit on my blog, I previously lived in the UK for 7 years. & thanks for dropping by!

A bit about my course: I am currently taking the Fundamentals of Raw Cuisine I course at Matthew Kenney Culinary. Everything we make is RAW, meaning that nothing is heated up to more than 48°C (118°F), and VEGAN, meaning nothing animal related is used, i.e. eggs, butter, milk. However, we do use raw honey and bee pollen because of their health benefits. Once I complete the course, I'll be certified as a raw vegan chef on top of being a nutritionist, how exciting!

WHY I CHOSE THIS COURSE

  1. I 100% believe every single one of us should optimise our fruit and vegetable intake. Even I, as a nutritionist, have found it difficult to achieve the 5-a-day recommendation at times. Through this course, my goal to incorporate bountiful amounts of f&v in my diet can definitely be met - easily too!
  2. I accept the challenge of incorporating only plant-based items to produce dishes that appeal the eye, satisfy the stomach, and nourish our body + soul.
  3. I am wildly fascinated by the artful plating here at MKCulinary
  4. I find it intriguing how food can be "raw vegan" but does not just equate to a tossed salad. Through contemporary culinary methods and the art of flavour + texture balancing, raw vegan dishes are limitless! Think tiramisu, pizza, sushi!
  5. I care about our environment, thus having the skills to lead a plant-based lifestyle is one way of protecting our planet.

HIGHLIGHTS OF WEEK ONE

  Red beet ravioli // cashew chew, pisatchios, bell pepper puree

Red beet ravioli // cashew chew, pisatchios, bell pepper puree

  Spicy tuber hand roll // mango chutney / avocado / mixed veggies

Spicy tuber hand roll // mango chutney / avocado / mixed veggies

  Blueberry bee // blueberries / bee pollen / hempseed / almond milk

Blueberry bee // blueberries / bee pollen / hempseed / almond milk

 Heirloom tomato lasagna // macadamia ricotta / pistachio pesto / red pepper marinara

Heirloom tomato lasagna // macadamia ricotta / pistachio pesto / red pepper marinara

  Sushi roll // jicama rice / shiitake mushrooms / chipotle mayo

Sushi roll // jicama rice / shiitake mushrooms / chipotle mayo

 Kale caesar salad // dulse crouton / shiitake "anchovies" / sunflower caesar dressing

Kale caesar salad // dulse crouton / shiitake "anchovies" / sunflower caesar dressing

Tune into my Instagram account or facebook page for more updates on my journey with MKCulinary!

www.instagram/tsheknutrition //  www.facebook.com/tsheknutrition

At MKCulinary, we are "crafting the future of food" :)

Thank you for reading and have a blessed week!

tee xo.

Traditional Cantonese Mooncakes!

Mid-Autumn Festival is just around the corner! I'm sure some of us have already started stuffing our faces nibbling on ten million different types of mooncakes that exist on the market nowadays.

 Picture credit: https://www.behance.net/gallery/19361045/Mooncakes

Picture credit: https://www.behance.net/gallery/19361045/Mooncakes

I myself am a sucker for the traditional cantonese mooncakes. That sweet-smelling, melts-in-your-mouth lotus seed paste and the best part - SALTED EGG YOLK...

However,  all good things come with a price. Let's not kid ourselves - these mooncakes are very high in sugar and fat. Store-bought mooncakes usually incorporate lard or peanut oil to produce such fragrant lotus seed paste and the soft fluffy pastry , not to mention the addition of preservatives and additives. Although robust research has established that cholesterol in food (such as egg yolk) has much less effect on total blood cholesterol and the harmful low-density lipoprotein (LDL) cholesterol than fats from our diet, salted duck egg yolk is still high in sodium, lead as well as calories, thus should be consumed sparingly. 

Here I am sharing my recipe for a homemade Traditional Cantonese Mooncake recipe, a healthier option as compared to store-bought ones, without compromising the taste and texture.

HOW?

  • It has lower sugar content (halved the normal amount).
  • Incorporates olive oil (high in monounsaturated fats) rather than the typical peanut oil or lard.
  • This recipe gives the smallest sized mooncake - 50g. Remember, portions matter!
  • Homemade goods are free from any preservatives or additives - wholesome is awesome:)!
     

Procedures

1. Soak lotus seeds in water for at least 3 hours, preferably overnight. There are different types of lotus seeds in the market. I chose the type known as 湘蓮.

2. Drain away the water and remove any germ found inside the seeds as it gives off a bitter taste, 

3. Fully submerge the seeds in a pot full of water and bring to boil. Make sure the seeds are covered in water at all times. Reduce heat and simmer until tender.

4. Drain and place lotus seeds into a food processor or blender and let it grind till a smooth paste is formed. Pass through a sieve for a finer texture. Such texture should somewhat resemble the consistency of hummus - yum!

5. In a non-stick pan, combine the raw cane sugar with the lotus seed paste. In medium heat, add in the olive oil bit by bit. Note that the paste must combine well with the oil, and that the whole mixture has to be fried until it's thick and dry.

You've just made your own lotus seed paste! Now let's tackle the pastry bit!

6. Mix the olive oil, syrup and alkaline water together. The mixture doesn't actually combine well, but do your best to emulsify it. Sieve in the plain flour and mix. Gather everything to form a dough and knead it gently. Do not over-knead. Wrap the dough up in cling film and leave for 45 minutes. 

7. Mix the egg yolks with the rose-flavoured cooking wine. Dry them with kitchen paper and cut each yolk in fours, Set aside. Preheat the oven to 180°C

8. Scoop a tablespoonful of dough and roll it out between two pieces of cling film until it is 3 - 3½ inch in diameter. On the other hand, roll the lotus paste into balls of 35g. Poke a hole with your finger and place egg yolk inside. Roll it back into a ball again. Place the filling into the centre of the dough wrap and fold the dough up around the ball until sealed. 

9. Place the mooncake ball into mooncake mould. Flip it down and press the plunger until you feel resistance, exerting energy from directly above the plunger so the mooncake will not turn out to be slanted (been there done that). Lift the plunger and mould off the surface and press it again to release the mooncake. 

10. Once you're done with forming the mooncakes, place them into the oven for 10-15 minutes. Use the time to whisk up the egg white and yolk for the egg wash. 5 minutes before taking the mooncakes out of the oven, brush the top with egg wash for a golden color. Let the finished product cool completely. Store the mooncakes in an air-tight container for a day or two for the pastry to become soft and shiny. This process is known as "回油"

Voilà! You've successfully made your very own homemade mooncake! Pat yourself on the back! Have some Chinese tea with your mooncakes, whether homemade or pre-bought. This can aid digestion and diminish the sense of oiliness post consumption.  Happy Mid-Autumn Festival everyone!

自家魚肉燒賣 Homemade minced fish siu mai

Hong Kong is my slice of paradise when it comes to street food, as it is the place where I find myself "sweeping" the streets and alleyways in Mongkok after class, and going on late night visits to 華記小食 on 寶勒巷 for their grilled skewers with satay sauce and 椒鹽粉 (salt and pepper seasoning). Yup, that's definitely a calorie and sodium overload for me but with that #YOLO (or put more elegantly - c'est la vie) mentality, who would even think about the consequences in the face of such mouthwatering goodness?

魚肉燒賣 (siu mai) is definitely one of the most popular street snacks, along with its partner in crime, 咖喱魚蛋 (curry fish balls). 

Did you know that 5 pieces of steamed siu mai is 240-360kcal? This equates to having more than a bowl of steam rice!

This is because it is mostly made up of lard (pork fat) with various types of flour. Ironically, minuscule amounts of fish meat are actually found in these siu mais in order to achieve low production cost. This is why I have decided to perfect the recipe for homemade minced fish siu mai, incorporating no lard but lots and lots of actual fish! This recipe is well seasoned so you can enjoy the siu mai as it is but if you are a big fan of sauces like Worcestershire sauce, soy sauce, chilli, you name it, feel free! :)

Recipe

Ingredients

*I got my siu mai skins from Mong Kok: 樂天號食品公司, 白布街18號地下. I attempted to make my own skins, they were thick & floury so I recommend using ready-made skins. 

Procedure

1. Separate the meat of the fish from the bone by using a spoon. Make sure you scrape every bit of the fish to avoid waste. 

2. Mince the fish 

3. To ensure a smooth siu mai texture, you will have to extract all tendons from the fish meat. To achieve this, flatten a portion of the meat, and pick out all visible tendons.

4. Mix in all other ingredients, forming the body of the siu mai.

5. Drop a spoonful of batter onto the siu mai skin. Note that I've formed a cone with my hand, allowing the batter to sink into the hollow space. 

6. Gently press the siu mai skin against the batter and the creases will form automatically.

Tada! A perfect siu mai - easy!

7. Steam the siu mais for 15 minutes. Larger ones may require a longer steaming duration.

The finished product! Your own homemade minced fish siu mai. Bon apetit! 

Brain Food

The oscar-winning Still Alice was a powerful film. It was heart breaking yet inspiring. Beautifully portrayed by Julianne Moore, Dr. Alice Howland was a successful and reputable linguistics professor in Columbia. She had it all – married to a loving husband John (Alec Baldwin), a respectable research physician, and had 3 beautiful children (Kate Bosworth, Hunter Parrish and Kirsten Stewart). This all changed when Alice was diagnosed with an early onset of Alzheimer's disease (阿爾茲海默氏症). The movie captures Alice’s rapid cognitive deterioration, from initial stages where she experienced tip-of-the-tongue (failure to retrieve word from memory) during a guest lecture (which was quite ironic as she was renowned in the linguistics field), got lost during a jog, to extreme memory loss, leading to her inability to do easy tasks such as finding the toilet in her own home or recognising her family members. 

After watching the movie, the first thing that came to my mind was – how could nutrition help prevent the development of this frightening disease? This article will fill you in with the most recent findings on nutrition prevention of cognitive impairment in Alzheimer’s disease.

            Alzheimer’s disease is the most common form of dementia (認知障礙症;前稱老年痴呆症,一般稱為腦退化症), and can occur in two forms – the rare early onset that Alice had, with symptoms that develop before the age of 65, and the more common late onset, wherein first symptoms generally develop after 65. In Hong Kong, 1 in every 3 person in the elder population over 85 has dementia (1). The prevalence in individuals aged 70 years or above was 103,433 in 2009, and is estimated to increase to 332,688 in 2039 (2) - a 222% increase.

            The most extensively researched diet related to decreasing cognitive impairment is the Mediterranean diet. The food pyramid below illustrates the components and composition comprising this diet, as well as the importance of physical activity and sharing meals with family and friends. 

 The Mediterranean Lifestyle. [ Image Source ]

The Mediterranean Lifestyle. [Image Source]

Olive oil

Monounsaturated fatty acids - MUFAs, tyrosol, caffeic acid and other phenolic compounds

Fish

Omega-3 polyunsaturated fatty acids - PUFAs

Wine

Alcohol and phenolic compounds i.e. resveratrol

Fruits and vegetables

Flavonoids and vitamin C & E - antioxidants

            The incorporation of the foods above in the Mediterranean diet has been inversely associated with cognitive decline and dementia (3). Findings from two meta-analyses pooling data from observational studies (one longitudinal study (4), and the other included longitudinal, cross-sectional and case control studies (5), both concluded that the Mediterranean diet is protective against Alzheimer's Disease. 

            Guidelines are being developed to members of the public with aims to prevent Alzheimer’s disease, which are comparable to the Mediterranean lifestyle described above. These 7 guidelines were based on substantial yet inconclusive evidence of benefit, and such implementation was thought to pose no harmful risk to the public (6).

 7 lifestyle guidelines suggested by Barnard et al. (6) to prevent Alzheimer's disease. [ Image Source ]

7 lifestyle guidelines suggested by Barnard et al. (6) to prevent Alzheimer's disease. [Image Source]

From the bottom, clockwise.

1.     Minimise your intake of saturated fats and trans fats. This is already the general recommendation to the public, to decrease risk of obesity and its related diseases, i.e. Type II diabetes and cardiovascular diseases.

2.     If using multi-vitamins, choose those without iron and copper, unless directed by your general practitioner.

3.     Although the role of aluminium in cognitive disorders remain are subject to debate, those who desire to minimise aluminium exposure can avoid the use of cookware, antacids, baking powder, or products that contain aluminium.

4.     Incorporate sufficient intakes of Vitamin B12 in your diet, especially for those who are vegetarians or vegans. UK recommended nutrient intake (RNI) of Vitamin B12 is 1.5 μg/d.

5.     Similar to the principles of the Mediterranean diet, vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should be primary staples of the diet, replacing meats and dairy products.

6.     Dietary sources of Vitamin E should come more from food than supplements. Food sources include seeds, nuts, green leafy vegetables and whole grains. Safe Intakes of Vitamin E in the UK for men is 4 mg/day and 3mg/day for women.

7.     Include aerobic exercise in your routine. E.g. 40 minutes of brisk walking 3 times per week.

 Pu erh (Pu'er - 普洱) is an example of black fermented tea frequently consumed by Chinese populations. [ Image Source ]

Pu erh (Pu'er - 普洱) is an example of black fermented tea frequently consumed by Chinese populations. [Image Source]

Lastly, some observational data has shown the effects of tea consumption in reducing the prevalence of cognitive impairment in a Chinese population (6). Black fermented tea and oolong tea (semi-fermented) was shown to reduce cognitive impairment when compared to green tea. Coffee, on the other hand, has shown no beneficial effects (7). Further research is required to establish the beneficial effects of tea on the prevention of Alzheimer's disease.

Takeaways:

There are currently no established dietary guidelines for the prevention of Alzheimer's disease, but higher adherence to the Mediterranean diet has shown to decrease cognitive decline. .

Leading a healthy lifestyle by decreasing the consumption of saturated and trans fatty acid, increasing plant-based foods as well as increase physical activity to fight against developing Alzheimer's disease!

 

 

 

References

(1) Yu, R., Chau, P.H., McGhee, S. M., Cheung, W. L., Chan, K. C., Cheung, S. H,, Woo, J.. (2012) Trends in prevalence and mortality of dementia in elderly Hong Kong population: projections, disease burden, and implications for long-term care.
International Journal of Alzheimer's Disease 2012, 1-6.

(2) Department of Health, HKSAR. Dementia Care Seminar cum Kick-off Ceremony for Dementia Care Campaign. Available from: http://www.dh.gov.hk/english/press/2006/061013.html. Accessed on 20 April, 2014.

(3) Yannakoulia, M. Kontogianni, M., Scarmeas, N. (2015) Cognitive health and Mediterranean Diet: Just diet or lifestyle patter? Ageing Research Reviews 20, 74-78.

(4) Psaltopoulou, T., Sergentanis, T.N., Panagiotakos, D.B., Sergentanis, I.N., Kosti, R., Scarmeas, N. (2013) Mediterranean diet, stroke, cognitive impairment, and depression: a meta-analysis. Annals of Neurology 74, 580–591. 

(5) Singh, B., Parsaik, A.K., Mielke, M.M., Erwin, P.J., Knopman, D.S., Petersen, R.C., Roberts, R.O. (2014) Association of Mediterranean diet with mild cognitive impairment and Alzheimer’s disease: a systematic review and meta-analysis. Journal of Alzheimer’s Disease 39, 271–282. 

(6)  Barnard, N. D., Bush, A. I., Ceccarelli, A., Cooper, J., de Jager, C. A., Erickson, K. I., Fraser, G., Kesler, S., Levin, S. M., Lucey, B., Morris, M. C., Squitti, R. (2014) Dietary and lifestyle guidelines for the prevention of Alzheimer's disease. Neurobiology of Aging 35, Supplement 2, 74-78.

(7)  Ng, T-P., Feng, L., Niti, M., Kua, E-K., and Yap, K-B. (2008) Tea consumption and cognitive impairment and decline in older Chinese adults. American Journal of Clinical Nutrition 88(1), 224-231.

 

Let's Get Technical!

People often don't know the difference between dietitians and nutritionists. Just this weekend a friend was surprised to learn that nutrition was an area of academic study! So let's dive in!

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Nutrition (營養學) is...

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The study of the influence of food intake on health and disease, for example how nutrients are utilised by the body and how they can be used to prevent or even treat diseases (Vitamin C and Scurvy, not the common cold).

This is really important because nutrition is widely recognised as a primary method to prevent diseases both in developing and developed countries, and could reduce the burden on the healthcare systems in the long run.


Dietitians (營養師)

A dietitian is a healthcare professional with:

  • An undergraduate degree in Nutrition and dietetics (usually 4 years);

  • Or a 3 year science undergraduate degree, followed by a Masters degree in Nutrition and Dietetics

  • Hands on practical experience through placements in their degree, working in different hospitals and community settings
     Sorry kids, there's no other way round this!

    Sorry kids, there's no other way round this!

What do dietitians do?

  • Apply their knowledge in nutrition, particularly tailoring to individual needs, to both healthy and sick people.

  • Usually work in hospitals and private clinics, focusing on the use of diet to treat and manage disease, i.e. food allergies, kidney disease, diabetes and cancer.

  • Work with those who have special dietary needs.
  • Can also be found working in the community, promoting nutrition education, enabling people to make informed and practical choices about food and lifestyle.
  • Oftentimes, dietitians work in hand with the food industry, catering, in sports and in the media.

 

 

 

 

The title “dietitian” is protected by law in many countries. Qualified dietitians should have met national/international standards for professional legislation. Below are examples of recognised qualifications of dietitians worldwide.

  • USA: Registered Dietitian of Commission of Dietetic Registration, Academy of Nutrition and Dietetics
  • UK: Registered Dietitians of The Health & Care Professions Council (HCPC),
  • Canada: Registered Dietitian of Provincial Registration, Dietitians of Canada
  • Australia: Accredited Practising Dietitian of Dietitians Association of Australia (DAA)
  • Hong Kong: Holder of the Postgraduate Diploma (or MSc) in Human Nutrition and Dietetics at HKUSPACE co-organised by University of Ulster (Northern Ireland) - this course doesn’t happen yearly, the last course commenced 3 years ago, and it is extremely competitive as there is only 1 course for dietetics in Hong Kong.

 

 A dietetics joke never hurt anyone ;)

A dietetics joke never hurt anyone ;)

✧ Slightly bad news for international students: only Leeds Beckett University (previously known as Leeds Metropolitan University) admit foreign students in their Dietetics courses – still better than nothing though! ✧ 

✦  For those who are studying in high school and are considering pursuing the path of a dietitian in the UK, you MUST choose an undergraduate degree accredited by the British Dietetic Association (BDA). 

 


Nutritionist (營養學家)

Registered nutritionists are qualified to provide information about food and healthy eating, but not about special diets for medical conditions.

The title “nutritionist” alone is not protected by law so technically, anyone could call him/herself a nutritionist.

However, in the UK - and thank God for this - only registrants with UK Voluntary Register of Nutritionists (UKVRN) can call themselves a "Registered Nutritionist".

In Hong Kong, only those who hold a dietetics or nutrition degree awarded by a university/institution recognised by the Hong Kong Nutrition Association (HKNA) can be eligible as a “Qualified Nutritionist” in Hong Kong – Phew!

 

It takes a few steps to become a Registered Nutritionist in the UK (UKVRN)

AfN_Logo_NEW.jpg
  • Complete an undergraduate/postgraduate program in nutrition, approved by the Association for Nutrition (AfN) ☞ link here ☜  to become a registered Associate Nutritionist (ANutr) – That’s me ☻ !
  • Complete 3 years of work experience and continue developing your skills through Continued Professional Development (CPD) to be fully qualified.

 

What do nutritionists do?

Nutritionists usually work in non-clinical settings, for example:

  • Public health promotion and education

  • Governmental work, setting dietary guidelines for the general public
  • Academic research
  • Industry work: food processors i.e. Kellogg’s, PepsiCo, Coca-Cola
  • International work in developing countries
  • NGOs

✦ ... Nutritionists work with people who are well, without any known medical conditions to prevent diseases. They cannot work with patients in hospital or in community who require therapeutic interventions without a dietitian’s supervision... 


In a nutshell 

1.  If you have a clinical condition that requires special dietary requirements, you should consult a dietitian. Professional advice from a registered dietitian is generally reliable and safe, as they are registered members of professional bodies and are held accountable for their conduct and the care they provide.

2.  Nutritionists are only qualified to provide information about healthy eating but not dietary advice for medical conditions. Please beware when seeking nutritional advice and always check the   registrars because there are many self-proclaimed 'nutritionists' who are not registered!

Darling, it's about the big picture.

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Living alone has made me realise that cooking a meal shouldn’t be seen as some large undertaking.  In fact, the amount of time spent cooking and the food chosen in your meals should serve a purpose in your life and fit your schedule. 

I’ve found that after having a carb-rich meal, I lack a certain oomph at work.  Afterwards, all I want to do is let out a massive burp and follow it with a sweet afternoon nap. But as enjoyable as this is, it is not feasible, so I avoid indulging in carbs between work hours that leave you lethargic and unproductive, especially simple carbohydrates such as fried rice or udon.

- Can you tell I'm Asian? -

What I find helpful is a light meal consisting of protein and vegetables, which doesn’t equate to the typical salad with grilled chicken breast or salmon – i.e. too bland for my flavour-yearning taste buds. If you enjoy clean meals like that, good for you! However, the problem with a monotonous diet is that for many of us, it usually backfires. You eventually find yourself giving up and running over to the nearest fast food joint, inhaling that burger faster than you can say bacon cheeseburger deluxe.

It’s exhausting to be stuck in a vicious cycle and not to mention, unhealthy. So let's stop wasting our time and energy living like that! Life is all about balance - a good meal should not only satisfy your short-term hunger needs, but also leave you content in the long run, fuelling you physically and mentally for upcoming tasks and obstacles in life. This means making sure that you feed your body with the proper nutrition it needs, without sacrificing taste. We still need to honour that inner foodie in you!

Here is something I made one morning after realising I had not gone grocery shopping for 3 weeks. My choices were limited so these were the ingredients I used:

  • A cup of frozen peas
  • 1 frozen sea bass fillet (I freeze my fish and meat for freshness – more on that in another post)
  • 2 carrots, peeled and chopped
  • 2 shallots, peeled and chopped
  • 500mL of chicken stock
  • A few twigs of rosemary

You’re probably thinking ew frozen peas, but humour me and I’ll show you how to whip up a nutritious and delicious meal!

____________________________________________________________________________________

- Sea bass in broth, with carrots, shallots and rosemary -

All you need is 15 minutesno joke

Here's what I did (which really, was improvisation)

  • Add no more than 2 teaspoons of olive oil in your non-stick pan. That's all you need, really!
  • Sauté the shallots until fragrant
  • Throw in the carrots
  • Add in chicken stock. You could replace with vegetable stock or reduced-sodium stocks
  • Throw in rosemary - without the twigs and allow everything to simmer.

 

 

 

 

 

  • Add in the fillet of sea bass when the carrots are about 50% soft
  • The fish will take within 5 minutes to cook depending on thickness and heat used

  • I did not fry the bass separately to minimise the oil usage. This will also allow the fish to absorb all the flavours from the stock and vegetables, two birds with one stone!

 

 

 

 

 

  • Meanwhile, microwave the peas till 70% defrosted. Do not cook thoroughly as peas turn dull in color when overcooked.

  • Pour the peas into the pan and allow them to fully cook.
  • Voilà! You're done with cooking.

 

 

 

 

 

 

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  • Remove the rosemary - no one loves a dull looking plant 
  • Plate your final product and decorate with fresh rosemary
  • Pat yourself on the back and enjoy!

 

 

 

 

 

 

 

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See, that wasn't too bad, was it?

 Have a good week ❤ !

First things first.

So guys, welcome to my first entry!

I have decided to create a website in addition to my Instagram account as a platform to share my knowledge in nutrition in more depth.

The aim of this blog is to clarify any false notions and misconceptions that circulate in the general public about health and wellness. I will draw from existing research literature, basically doing all the dirty work, and present to you my viewpoint based on empirical evidence. I can in turn familiarise myself with the most recent literature as a nutritionist and keep myself up-to-date with the latest insights.

I will cover food, fitness and health-related topics, in hopes to inspire and motivate every reader and myself to either start or maintain a holistic and healthy lifestyle.

Stay tuned for future updates! Have a great day ❤.