Christmas Meal Demonstrations Ms Teo Kiok Seng, Nutritionist
- Thai Lemongrass Chicken - Brown rice salad - Banana cheesecake (with decoration)
Lemongrass
Lemongrass Rich source of the antioxidants, flavonoids. Good source of iron Contain a small amount of folate, potassium, magnesium, zinc, phosphorus. vitamin C and a number of B vitamins. Rich source of oils including citral which contributes to the lemon scent. Other oils have antibacterial, antiinflammatory, antioxidant properties.
Health benefits of lemongrass Flavonoids which prevent diseases like heart disease or arthritis Essential oils slows the growth of cancer cells in liver & breast cancer. Essential oil repels insects Good source of iron
Ways to use lemongrass For flavouring dishes Make lemongrass drink For flavouring soups, curries Essential oil in candle
Thai lemongrass chicken (makes 3 servings) Ingredients: 3 medium chicken thighs 6 red onions 3-4 cloves of garlic 4 stalk of lemon grass, cut into rings 4 stalks of spring onion, cut into rings Sauce for marinade: 1.5 tbsp light sauce, 1.5 tbsp fish sauce, salt and pepper to taste and 2 tbsp brown sugar 1 tbsp of canola oil
Thai lemongrass chicken (makes 3 servings) Method: 1. Fry onions, garlic, lemon grass and spring onion till fragrant. 2. Marinade chicken with lemon grass mixture and the marinade sauce for at least 6 hours or as long as 2 days. Turn chicken over once. 3. Fry the rest of the lemon grass outer leaves with oil till fragrant. Add this to the chicken and use it to cover the chicken when grilling. 4. Grill chicken under 230 degree Celsius for 30 minutes.
Cranberries
Cranberries Fresh cranberries are a good source of phytochemicals (in particularly polyphenol),vitamin C, dietary fiber, manganese and vitamin K. Comes in the form of cranberry juice, cranberry wine, cranberry sauce and dried cranberries as snack. Dried cranberries have added sugar and oil, hence higher calorie content.
Health benefits of cranberries Cranberry juice helps prevent urinary tract infection Polyphenol helps prevent heart disease May help prevent breast, colon, lung & prostate cancer Proanthocynidins may help prevent stomach ulcer & gum disease
Ways to eat/drink cranberries Dried cranberries a snack or added to cereals or salad. Drink cranberry juice Added into cakes or muffins. Cranberry sauce compliments meat like pork, chicken or turkey
Sesame seeds
Sesame seeds Good source of protein, fibre and fat. Rich in monounsaturated fat. A source of B vitamins and minerals like calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. Contains the fibre, lignan which helps to lower cholesterol level Contains phytosterol
Health benefits of sesame seeds Good source of protein Phytosterol helps lower cholesterol and prevents cancer Magnesium in sesame seeds helps to reduce blood pressure Calcium and zinc in sesame seeds support bone health
Ways to cook or eat sesame seeds Drizzle sesame oil on dishes for flavour Added to food for more flavour, texture and fibre As a Chinese dessert Made into ice cream in Japanese cuisine
Cranberry brown rice salad (makes 10 servings) Ingredients: 1/2 cup or 40g toasted almond flakes 2 tablespoons toasted white sesame seeds 4 cups cooked brown rice 3 scallions, thinly sliced (white and light green parts only) 1 cup shelled cooked edamame, thawed if frozen 2 medium carrots, peeled and cut into small cubes 1/2 cup or 60g dried cranberries 2 tablespoons canola oil 2 tablespoons sesame oil 1/4 cup rice vinegar 2 teaspoons honey Salt and pepper to taste
Cranberry brown rice salad Method: (makes 10 servings) Add the sesame seeds to the pan and toast, stirring often, until golden brown, about 3 minutes or so. Transfer to the bowl with the almonds. Add the rice, scallions, edamame, carrots, and cranberries to the bowl with the almonds and sesame seeds and toss to combine. Whisk the oil, rice vinegar, honey, and a pinch each of salt and pepper in a medium bowl until combined. Drizzle over the rice mixture and toss to combine. Cover and chill for at least one hour before serving.
Salads for parties Carrot orange salad Ceasar salad Pasta or potato salad
Cream cheese
Cream cheese Derived usually from milk of buffalo, cows, sheep or goats, cheese is produced in a variety of textures, flavors and forms A tablespoon of regular cream cheese have 3.5g fat, 35 calories, 11mg cholesterol & 2.2g saturated fat. Reduced fat cream cheese have less calories, fat especially saturated fat and cholesterol
Health benefits of reduced fat cream cheese Calcium for bone health Good protein source Low GI food Good source of vitamin A, D, E and K.
Ways to eat or cook with reduced fat cream cheese As a spread for bread or bagel As a dessert As a thickener in sauces Icing for cakes
Banana
Banana A carbohydrate rich calorie dense fruit A rich source of water soluble fibre (pectin) and mineral, potassium A good source of Vitamin B6, magnesium, phosphorus & manganese. A good source of mood calming, tryptophan
Health benefits of bananas Energy boost Natural ulcer remedy Support healthy cardiovascular system Stress relief
Ways to eat/use bananas As snack or added to cereals. Make smoothie Added in cakes or muffins. Banana skin may help to improve acne.
Banana cheesecake recipe (Serves 12) Ingredients: Crust For the Filling 120 grams digestive biscuits 40 grams butter (melted) 300g banana 2-3 tablespoons lemon juice (or juice of 1 lemon) 3 eggs 150g reduced fat cream cheese 350 grams cream cheese 100 grams powder sugar 2 tsp vanilla essence
Banana cheesecake recipe (Serves 12) Method 1. Preheat the oven on 180 C. 2. Make the crust by crushing the biscuits and mixing them with the butter. 3. Put it in a baking tray lined with baking parchment. and bake for about 10 minutes. Lower the oven temperature on 140 C. 4. Prepare the filling: Mash bananas with two tablespoons of lemon juice, then beat in the other ingredients until well combined. 5. Pour the filling onto the baked crust and bake for an hour. Turn off the oven and leave the cake in for another hour. Take it out and let to cool before refrigerating it. 6. Refrigerate overnight and decorate it before serving.
Healthy dessert for Christmas Bread pudding Fruit crumble Konnyaku jelly
Surviving the Festive Season
How can we celebrate without the guilt?
Planning a healthy festive meal Serve grilled, broiled meat, stew, soup etc. Include a variety of saladfruit salad, bean salad, vegetable salad, potato salad etc. Incorporate healthy ingredients in dishes when possible
Planning a healthy festive meal Cut smaller portions of desserts for guests Serves diet drink and other low calorie drinks Have a good balance of grains, meat, vegetables and fruits
Partying TIPS Consume treats in smaller portions & choose those that are worthwhile spending your calories on. Eat a healthy snack before you attend a party so that you don t you don t arrive at the party famished and end up over eating. On the day of party, keep your other meals during the day lighter. Drink low calorie drink like Coke Zero or ice water. Opt for healthier choices like fresh fruits, salads, nonsweetened beverages, grilled items while you eat some of those special festive foods.
Partying TIPS (ii) Learn to say No, thank you. Stand further from the food table. Eat slowly and talk more. Include time for games and other activities like karaoke singing, exchange of gifts besides eating. Don t forget to exercise Remember the problem is not the party but your day-to-day eating.
Drink less or no alcohol If you have not been drinking, do not start. If you drink regularly, do not consume more than 1 to 2 standard drinks. Alcoholic beverages have empty calories with hardly any nutrients. 1 standard drink:- 2/3 small can (or 220ml) of beer, 1 glass of wine or 1 nips of spirit Remember, alcohol do add calories leading to weight gain. 1g alcohol 7 calories.
The bottom line is to