RECIPES

CHICKEN SALAD

• 100 g                      chicken breast (skinless and boneless)
• 70 g                        butter head lettuce
• 100 g                      cherry tomatoes
• 1 tbsp                     balsamic vinegar

1. Steam chicken breast.
2. Place raw butter head leafs and cherry tomatoes in a bowl.
3. Mix balsamic vinegar to the raw vegetable.
4. Slice steamed chicken breast into bite size pieces.
5. Drizzle with salt, pepper or herbs as desired.

Serving size          : 270g (1 protein, 1 vegetable)

STEAMED VEGETABLE

• 100 g                      broccoli
• 50 g                        carrot
• 50 g                      celery

1. Steam all ingredients together.
2. Once done, it is ready to serve.

Serving size          : 200g (1 vegetable)

SMOKED SALMON SALAD

• 50 g                        smoked salmon slice
• 100 g                      cucumber
• 30 g                        coral lettuce
• 40 g                        cherry tomato
• 100 g                      apple
• 1 tbsp                     balsamic vinegar
• 1 slice                    lemon

1. In a large bowl, add balsamic vinegar to coral lettuce and toss well.
2. Season with salt and pepper.
3. Add smoked salmon, cucumber, cherry tomatoes and apple to the bowl and toss well.
4. Served with lemon and top with herbs as desired.

Serving size          : 320g (½ protein, 1 vegetable)

PUMPKIN WITH BABY SPINACH

• 150 g                      pumpkin
• 20 g                        baby spinach
• 15 g                        dried cranberries

1. Cut pumpkin into cubes and steam for 20 mins.
2. When done, put baby spinach and heat up for 2 mins
3. Place on serving plate, top with dried cranberries.

Serving size          : 185g (1 vegetable)

SMOKED BEEF SALAD

• 50 g                        lean beef (smoked)
• 20 g                        butter head lettuce
• 15 g                        bean sprout
• 15 g                        baby spinach
• 70 g                        cucumber
• 50 g                        cherry tomatoes
• 1 tbsp                     balsamic vinegar

1. Mix vegetable with balsamic vinegar.
2. Top lean beef slice to the mix vegetable.
3. Drizzle with salt, pepper or herbs as desired.

Serving size          : 220g (½ protein, 1 vegetable)

CHINESE BOK CHOY WITH ASSORTED MUSHROOM

• 100 g                      Chinese bok choy
• 40 g                        enoki mushroom
• 30 g                        shiitake mushroom

1. Blanch bok choy in boiling water for half a minute
2. Once done, drain and set aside.
3. Cook shiitake mushroom with a little water until soften.
4. Add enoki mushroom and a pinch of salt.
5. Dish out and serve hot.

Serving size          : 170g (1 vegetable)

STEAMED TILAPIA FISH

• 100 g                      tilapia fish
• 150 g                      asparagus
• 20 g                        carrot
• 5 g                           rosemary
• 1 tbsp                     dill
• 50 ml                     fresh lemon juice

1. Wrap all ingredients in foil and steam for 5 to 8 mins.
2. Remove from foil and season with salt and pepper as desired.

Serving size          : 275g (1 protein, 1 vegetable)

CRUNCHY STRAWBERRIES & APPLE SALAD

• 100 g                      strawberries
• 30 g                        butter head lettuce
• 70 g                        cucumber
• 100 g                      apple
• 70 g                        capsicum
• 5 g                           roasted cashew nuts

1. Coarsely chopped all ingredients and combine all in a medium bowl.
2. Serve with roasted cashew nuts.
3. Drizzle with salt or herbs as desired.

Serving size          : 375g (1 vegetable, 1 fruit)

PRAWN WITH MIX VEGETABLE

• 100 g                      prawn
• 50 g                        carrot
• 70 g                        choy sum
• 50 g                        button mushroom

1. Cook prawn in boiling water.
2. Once done, drain and set it aside.
3. Cook carrot, choy sum and button mushroom with a little water until soften.
4. Dish out and top with cooked prawn and serve hot.
5. Drizzle with salt and pepper as desired.

Serving size          : 270 g (1 protein, 1 vegetable)

AVOCADO & POMEGRANATE SALAD

• 20 g                        wild rocket leaf
• 30 g                        butter head lettuce
• 30 g                        coral lettuce
• 90 g                        cherry tomato
• 50 g                        avocado
• 50 g                        pomegranate
• 15 ml                     apple cider vinegar
• 1 tbsp                     balsamic vinegar

1. Cut cherry tomatoes and avocado into cubes.
2. Combine all ingredients in a medium bowl.
3. Mix the ingredients with balsamic vinegar and apple vinegar
4. Serve with lemon and top with herbs as desired.

Serving size          : 270g (1 vegetable, 1 fruit)

GRILLED FISH

• 100 g                      tilapia fish
• 100 g                      long bean
• 70 g                        potato

1. Grill tilapia fish about 6 minutes per side or until cooked through.
2. Meanwhile, grill long bean and potato about 6 minutes.
3. Drizzle with salt, pepper or herbs as desired.

Serving size          : 270g (1 protein, 1 vegetable)

EGGPLANT WITH LONG BEAN

• 100 g                      eggplant
• 70 g                        long bean
• 10 g                        red chili
• 1 tbsp                     green onion
• 1 tbsp                     garlic

1. Stir fry garlic, green onion and red chili for 1 minutes and set aside.
2. Then stir fry the eggplant and long bean with a little oil and water until soft.
3. Return fried garlic, green onion and red chili and salt.
4. Stir fry to combine all ingredient.

Serving size          : 180g (1 vegetable)