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Handmade Healthy Patties

If you have some time to spare, and want a healthier dinner option, this is the recipe for you. This recipe is effortless, all you have to do is mix the ingredients together, and fry until it is ready to eat. Tofu contains a lot of protein and fibre that is essential to your diet, and adding savory pork and onions really elevate the dish.

Two of this patties is already very filling, so you can keep some uncooked patties in the freezer if you choose to not eat it all. 

Ingredients: 

 

Instructions: 

  1. Mash together 1-2 blocks of tofu, with diced onion, ground pork, an egg, 1/2 tsp salt and lots of white pepper. 
  2. You can add cornstarch to the mixture to help shape the patty
  3. Shape the patties one by one and lay them out in a single layer on a baking pan 
  4. Take a non-stick pan and heat up cooking oil. Pan fry each patty on both sides until the pork has changed color to a greyish white. 
  5. If you're using an air fryer, lift up the pork patties and put them in the air fruer for 15 minutes at 180 degrees Celsius. 
  6. If you're not using an air fryer, keep frying the pork patties on the pan until they are golden brown. 
  7. Serve while hot and eat with a side salad. 

 

Recipe derived from Fine Vlogs on YouTube

Alternative Healthy Snacks

If you have some vegetables wilting in a sad corner of your fridge, possibly you left it wedged in between other ingredients, and completely forgotten about it - don't worry because as usual we have recipes for you to take advantage of old vegetables. Don't worry - these recipes will take less than an hour, so pop them in the oven or the microwave and have your hot relaxing bath. 

 

Carrot Chips (recipe from aspicyperspective) 

Ingredients 

Instructions

  1. Preheat the oven to 218 degrees Celsius. Line several large baking sheets with parchment paper and set aside. 
  2. Cut off the tops of the carrots, then slice carrots paper-thin (as thin you you want your chips to be) 
  3. Place the carrot slices in a large bowl and mix in the oil, salt, cumin and cinnamon. 
  4. Lay the seasoned slices in a single layer on the baking sheets. 
  5. Bake for 12-15 minutes, until the edges curl up and turn crisp. Then flip all the chips over and bake another 5-8 minutes to crisp the bottoms. 
  6. Once cool, store in an airtight container for up to 2 weeks. 

 

Microwave Sweet Potato chips (recipe from myrecipes) 

Ingredients

Instructions

  1. Cut parchment paper into a circle, enough to fit your microwave-safe plate. 
  2. Coat parchment paper with cooking spray or some oil 
  3. Arrange enough sweet potato slices on top of the parchment, single-layer only 
  4. Sprinkle evenly with 1/4 teaspoon rosemary, pinch of salt and a dash of pepper
  5. Microwave on high for 4 minutes. Check for crispness but continue to cook at 30-second intervals until it reaches your desired level of crisp. 

 

Air-Fried Beet Chips (recipe from cookinglight) 

Ingredients

  • 3 medium-size red beets (about 680 grams), peeled and cut into thin slices (3 cups worth) 
  • 2 teaspoons canola oil 
  • 3/4 teaspoon kosher salt 
  • 1/4 teaspoon black pepper

Instructions

  1. Toss sliced beets, oil, salt and pepper in a large bowl. 
  2. Place half of the beets in air fryer basket in a single layer, and cook at 160 degrees Celsius until dry and crisp, 25 to 30 minutes, shaking the basket every 5 minutes. Repeat with reamining beets. 

 

Air-fried kale chips (recipe by cookinglight) 

Ingredients 

Instructions

  1. Wash and completely dry kale leaves, tear into pieces. 
  2. Rub some olive oil into your hands and gently massage kale for 3-5 minutes. 
  3. Toss together with soy sauce, remaining olive oil in a medium bowl. Make sure its coated with the sauce. 
  4. Place 1/3 of the kale leaves in air fryer basket and cook at 190 degrees Celsius until crispy, 6 minutes. Shake the basket 3 minutes in.
  5. Place kale chips on a baking sheet, sprinkle evenly with sesame seeds and garlic while still hot.
  6. Repeat with the rest of the chopped kale. 

 

Balanced Meal 101

Step away from the scale and take your food back. A balanced diet does not mean that each food component weighs the same, but rather its the combination of nutrients that your body need to operate well. 

 

GRAINS 

Refined grains include white rice and white bread, which contains a higher amount of sugar than whole grains (whole-wheat bread, whole-grain pasta, brown rice, quinoa, oats). Whole grains also contain more fibre, which is crucial for your diet. 

 

VEGETABLES 

Maybe you heard this phrase before, but it helps your body if you eat your greens like a rainbow. Don't stop at the basic broccoli, but expand your palate by eating purple cabbage, orange carrots, yellow bellpepper.

 

FRUITS

The rainbow-eating concept also works with fresh fruits. Incorporate apples and strawberries into your breakfast-yogurt bowl, or bananas in a protein smoothie or mandarin oranges in a simple salad for dinner. 

 

PROTEIN 

Don't forget to read our blog posts about chicken-protein, fish-protein and plant-protein to know about each variant. You can get protein from fish, poultry, beans, tofu. Red meat is a good source of protein and iron, but choosing leaner cuts are more beneficial to your diet. Note that even though processed meats are easier to keep, they contain high amounts of sodium which contributes to high blood pressure. 

 

OILS 

Butter, although is good for the palate, but not good for your heart as saturated fats increase cholesterol. Switch to healthier oils like olive, canola or coconut oil. Try to steam your foods once in a while and limit the amount of oil you cook with! 

 

BEVERAGES

If sugary drinks make you more thirsty, might as well start with water in the first place. When you're sick of drinking 6-8 glasses a day, make it more fun by infusing your water with fruits, sliced lemon or sliced cucumber, or a sprig of mint

Prioritizing Proteins - chicken

Even if you're not a body builder, you probably know that one of the most important proteins to consume is chicken breast. High in protein, the breast is the leanest with the least amount of calories. 

Overall, skinless chicken is lower in saturated fat compared to red meat. But most people prefer thigh, dark meat, because its softer and more flavorful. Breast, a white meat, is pretty dry if you don't know how to cook it well. 

Chicken is a versatile meat. It can be baked, grilled, roasted, fried, seasoned, stuffed, coated with breadcrumbs. Healthier options are more towards baking, grilling and roasting however, so don't think that fried chicken is the way to go.

Here is a simple baked chicken breast recipe for you to get your dose of protein: 

Ingredients: 

Instructions: 

  1. Brining your chicken: fill a large bowl with 4 cups of warm water and 1/4 cup salt. Stir to combine until the salt has dissolved. Add the chicken breasts and let them sit in the mix for 15 minutes. You can also cover the bowl and keep it in the fridge for up to 6 hours (if you have time).
  2. Remove the chicken breasts from the salted water, rinse them with cold water, the pat them dry with paper towels. 
  3. Preheat oven to 230 degree Celsius. 
  4. Place the chicken breasts next to each other on a baking pan. Brush both sides evenly with melted butter or olive oil. 
  5. In a separate bowl, whisk the salt, pepper, garlic powder and paprika until combined. 
  6. Sprinkle the spice mixture evenly over the chicken on both sides. 
  7. Bake for 15-18 minutes or until the chicken is cooked through and is not pink anymore. 
  8. Once the chicken is cooked, remove from oven, and transfer to a clean plate. Loosely place some aluminum foil over the chicken and let it rest for 5-10 minutes. 
  9. Serve warm. You can refrigerate it in a sealed container for up to 3 days, or freeze up to 3 months. 

 

 

Recipe sourced from Gimme Some Oven