Smart-eating Recipes

Deep-fried food and strongly flavoured dishes are popular because they taste fabulous. However, it is important to note that what pleases your taste buds may not always be beneficial to your health. Excessive consumption of foods that are high in fat, sugar and salt 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
Dish	Conventional ingredients/ cooking method	Healthy ingredients/ cooking method	Low fat	Low salt	Low sugar	High dietary fibre
Noodles in soup	Instant noodles (deep-fried)	Shanghai noodles or other non-fried noodles	✔	✔	✔
	Sausages Ham	Sliced lean meat/Sliced fish /tofu	✔	✔	✔
		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	✔	✔	✔	✔
		Cucumbers and tomatoes	✔	✔	✔	✔
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
Dish	Conventional ingredients/ cooking method	Healthy ingredients/ cooking method	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
Dish	Conventional ingredients/ cooking method	Healthy ingredients/ cooking method	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. You can also incorporate red kidney beans into the spaghetti.	✔	✔		✔
Remarks		Butter is rich in saturated fat, which can increase blood cholesterol level. Red kidney beans contain protein and dietary fiber. They can add texture, flavor, and additional health benefits to the dish.
Dessert: sugar soup	Peanut/ walnut/ almond paste	Stew pear/ apple/ papaya, plus a small amount of sugar	✔	✔		✔
Remarks		Fruit is generally lower in calories 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.