I am a great soup lover, and will always be. Nothing can be more comforting than having my stomach filled with a bowl of hearty and nutritious homemade soup during mealtime. So do my hubby and son. I think it’s already in our “Cantonese” genes.

Lately, the weather in Singapore has been hot. So drinking soup is a great way to replenish the fluid losses in our body. Speaking of which, we prefer to consume light soups over the creamy ones to start our meal with as it is more refreshing. And, this clear and light tasting fish soup has been our favourite choice.

In my previous post, I talked about how to make your own fish stock. With the fish stock on hand, making this fish soup is certainly easy-peasy. It only takes me 15 minutes to prepare a steaming hot bowl of nourishing soup for my family! Hence, this dish is ideal for busy working mothers who are looking for quick and easy home-cooked meal.

I use a combination of fish fillet, silken tofu, tomatoes, wakame (Japanese seaweeds) and spring onions to enhance the flavour as well as the nutritional value of this dish. The shredded ginger is added to get rid of any unpleasant “fishy” smell from the soup. A sprinkle of toasted and lightly ground sesame seeds will also be good to give a nutty flavour to the dish. It will be even more fun to treat the fish stock as a steamboat base and create your own version of fish soup. Some popular ingredients that I love to include in my fish soup are homemade fish balls, prawns, crabsticks (surimi), fresh mushrooms (shitake, shimeji and enoki), Chinese seaweeds, egg, corns (baby corns or corn on the cob), lettuce and cabbage. The secret to a good fish soup recipe lies in the stock and the ingredients used. So, I can’t emphasize more that you should only use fresh ingredients especially for fish and prawns to yield great flavour.

This soup can be served with rice, noodles or even pasta if you like. Besides having it as a starter, you can also tweak the recipe and turn it into a one dish meal that your entire family can enjoy.

-> Get the recipe for quick and easy fish soup at PAGE 2 BELOW.

Homemade fish stock makes a great soup base for soups, congee, rice, braises, stews and sauces. It gives any seafood-based dish an immeasurable flavour even to the simplest recipe. Apart from flavour, it is extremely nutritious too as it’s a rich source of gelatin and minerals that our body requires. This is further mentioned by by Sally Fallon (author of Nourishing Traditions) in her article titled Broth is Beautiful. An excerpt of this article is as follows:

“Fish stock, made from carcasses and heads of the fish, is especially rich in minerals including all-important iodine. Even more important, stock made from the heads, and therefore the thyroid glands of the fish, supplies thyroid hormone and other substances that nourish the thyroid gland.”

Honestly, most people living in urban area find it hard to get fish carcasses due to its limited supply. I consider myself lucky to find a constant (yet still limited) supply of fish bones from my nearby supermarket (NTUC Fairprice) and wet market (Tampines round market) at reasonable prices. Don’t be despair if you aren’t as lucky as me. You can always ask your local fishmonger to save the carcasses for you. That’s what I did whenever I was desperate for a bowl of comfy homemade fish soup. So, start sourcing for your fish bones. If the amount is too little, freeze them first until it’s sufficient to make the stock.

This western style white fish stock I shared here is very simple and easy to make. The inclusion of vegetables adds a great more flavour and nutrients to the stock. As they are cut into small pieces, they can release their maximum flavour in the shortest time. Making this stock doesn’t take you long. A gentle one-hour simmer is all you need to yield a good clear and tasty stock. Avoid using oily fish as highly unsaturated fish oils will become rancid during long cooking process. I use fresh coriander leaves to enhance the flavour but other fresh herbs such as parsley and thyme work just fine. This stock can be stored in the refrigerator for 2-3 days and up to 3 months with deep freezing. Having this stock on hand, you can easily whip up many delicious dishes such as my seafood beancurd soup. If you need more ideas, please stay tune for my upcoming quick and easy soup recipe!

-> Get the recipe and step by step tutorial on How To Make Fish Stock at PAGE 2 BELOW.

Burdock is a biennial plant, cultivated for its root to be consumed as a vegetable. Burdock root 牛蒡 (other popular names: Arctium lappal, Greater burdock, edible burdock, Lappa burdock) is also called “gobō” in Japan and “u-eong”u-eong” in Korea. When I first saw burdock root at the wet market, I had mistaken it with a tuber called huai san 淮山 or shan yao 山药   (also referred as nagaimo, a Japanese mountain yam). Burdock root can grow up to 1 meter long (2.5ft to 3ft) with a diameter between 2cm to 4cm. It has a sweet but slightly muddy flavour.

Burdock root is rich in nutrients such as proteins, vitamins (Vitamin A, C, B1, E, K and folate), minerals (iron, calcium, magnesium, potassium and phosphoros) and dietary fiber. Given its high nutritional value, burdock root is also regarded as “Oriental Ginseng” (东洋参).

Burdock root provides plenty of health benefits. It is used as a diuretic, diaphoretic and a blood purifying agent in traditional herbal remedies. It aids peristalsis of the intestines, prevents constipation and abdominal flatulence. It also enhances blood circulation, prevents high blood pressure, heart disease, stroke, cerebrovascular disease and cancer. It’s also used to treat skin diseases (such as psoriasis and eczema) and burns. Burdock root oil is useful to strengthen and beautify hair by improving scalp circulation, combat hair loss and dandruff. Chinese medicine practitioners combine burdock root with other herbs to treat measles, tonsillitis, colds and sore throat.

Even though burdock root is loaded with nutrients, it may trigger certain side effects. Burdock root can cause allergy reaction to those who are already sensitive to daises, chrysanthemums, or ragweed. As a diuretic, it is also not recommended for people who are suffering from dehydration. Pregnant women should also avoid burdock root as it may cause uterus stimulation. Since burdock root may also affect blood sugar level, people on diabetic medication should also avoid it. More write-ups about these side effects can be found HERE and HERE. If you intend to use burdock to treat any specific ailment or consume it as supplement, it is recommended to consult a trained medical practitioner or doctor prior to using.

Burdock root has also gained popularity for its culinary uses in Japan, Korea and Taiwan. Burdock root can be cooked in a variety of ways such as an appetizer, stew, addition to soup, baked as bread and cakes, and even made into snack food.

So far, my son didn’t really show much interest for soups that I made with burdock root.  But, this burdock root soup I am featuring today is an exception. It is a combination of corns on the cob, carrot and burdock root. I used the natural sweetness of corns and candied dates to cover the earthy taste of the burdock root. Hence, the overall taste is very delicious and welcoming to kids. When my son took a sip of the soup, he got hooked immediately. After drinking the entire bowl of soup, he ate all the ingredients served in it, including the burdock root slices too! Wow! I couldn’t believe my eyes! My trick works!!

This “kid-approved” soup is very nourishing and full of nutrients. It makes a great start for those who are new to burdock root. If you drink the soup and eat the cooked ingredients,  then you will get to enjoy more health benefits from this soup and minimise any wastage.

Other reading references:

- Wikipedia
- 百度百科
- Buzzle
- About.com
- Dick Contino

Get the recipe for BURDOCK ROOT SOUP at PAGE 2 BELOW.

Unlike adults, when babies and toddlers develop phlegm, it usually takes longer for them to clear it. One reason is they do not know how to split out the phlegm. Even my 5 year old son is still unable to do so even after teaching him how to do it. So far, he only managed to split out saliva, but not the phlegm. The only consolation is he knows how to clear his blocked nose.

I, like most parents, have been searching a remedy for clearing phlegm. Alas! I have yet to find the miracle remedy except to rely on medication prescribed by the pediatrician and avoid giving him certain known phlegm-inducing food like citrus fruit. I still believe the best remedy is to get adequate sleep and have a proper diet so as to boost our body’s immune system naturally. So far, I noticed this has helped my son to recover quickly.

Recently, I chanced upon this soup recipe from a Chinese soup recipe book which is said to be a remedy for those with a sore throat and lots of phlegm. It is written by Chiu Sang (赵生), a well known Hong Kong author, columnist, guest speaker and TV guest host relating to Chinese medicine.

Other benefits mentioned in the cookbook for this soup include helping in the strengthening of one’s spleen and throat, promote urination, clears excess body heat, ease mental stress, expel phlegm and stop coughing.

Below are the functions of each of the ingredients used in the soup:

• Green radish and carrot (青红萝卜) – clear heat, ease mental stress, promote urination and expel dampness.
• Bitter and sweet almonds (北南杏) (also known as bitter and sweet apricot kernels or seeds)  – nourish the lungs, ease shortness of breath, expel phlegm and stop coughing.  (Note: These ingredients can be used in making apple soup). Sweet almonds/ sweet apricot kernels or seeds (南杏)- It tastes sweet and is neutral in nature. It is non-toxic and relieves cough. Bitter almonds/ bitter apricot kernels or seeds (北杏)- It heals cough and expels phlegm. [WARNING: As bitter almond carries a slight trace of toxins (cyanide), please use it with extreme caution. There is a concern about the potential health effects associated with large numbers of bitter apricot kernels being consumed on a regular basis, particularly by young children (as mentioned in this link). It is also not advisable for pregnant ladies. If you’re not comfortable eating it, then exclude it from the recipe. Other reading reference: Is it safe to eat bitter apricot kernels by David Lebovitz.
• Candied dates (蜜枣) – nourish the body, cure asthenia, strengthen and energize the body

This soup is also very simple-to-made and tastes delicious. Hence, I love making this soup for my family. Just how effective this soup is in remedying cough and phlegm, I am not sure. But, no harm trying it out and judge it for yourself.

Wishing all parents in Singapore and Malaysia having a wonderful June holiday breaks!

>>>> Click on PAGE 2 BELOW for green radish and carrot soup recipe ……………

Over the past two months, Singapore and Malaysia are hit by dry spell with no sign of abating anytime soon. Although it’s usually hot this time of the year, but it’s particularly bad this year. The weather is extremely hot and humid. I could feel the heat penetrating my skin when I went out to fetch my son from school at noon. Even walking under the shades along the pedestrian walkway, and armed with an umbrella and a cap, both of us would reach home with sweaty, stinky and sticky bodies. Uhh!

To overcome the weather-induced dehydration to our body, we drink lots of fluid to quench our thirst, rehydrate and clear the body heat. To do this, I have been making soups (especially soup with “cooling properties”) and herbal tea for my family almost every day since returning from my Lunar New Year holiday.

Some of you may wonder why I an featuring beetroot soup again as I have already done one earlier. True, but the one  featured here is not the same as it uses a different combination of ingredients. I chanced upon this wonderful soup recipe from Noobcook’s food blog.

(Noobcook is one of the blogs that I have been following even before I set up my own food blog. You can find many practical and easy-to-follow recipes in her fabulous blog. I also admire her food styling and photography skills. She is no longer a noobcook to me. I’m sure you will agree with me if you browse through her blog now. )

I know some people may find the beetroot soup “scary looking” for its bloody red hue colour. To my surprise, I did not receive such adverse response from my son. He simply adores this soup because of his favourite tomatoes. Tomatoes make the soup taste slightly sour yet appetizing. Nevertherless, he also enjoys eating all the chunky bits of beetroot, carrot, celery cubes found in the soup.
This is indeed a very healthy soup for kid as it combines all the nutritious vegetables such as beetroot, tomatoes, carrot and celery. I will definitely make this soup more often in future. Do you dare to drink it?

Note:

• If your urine turns pink after consuming beetroot, don’t panic. It’s harmless and will soon return to normal after peeing once or twice.
• For more information about the health benefits of beetroot, please refer to this post.

>>> Click on page 2 below for BEETROOT SOUP RECIPE…………….

Mushrooms provide a lot of nature’s hidden treasures. Amongst them are anti-oxidants, B-vitamins, copper, phosphorus, potassium and vitamin D. For further reading, please refer to this link. It is also featured as one of the new superfoods for women in the July 2009 issue of Health Magazine.

Over the past one year, I am finding more and more variety of fresh mushrooms being sold at supermarkets in Singapore. Prices are getting lower while the variety are getting more exotic, making fresh mushrooms an affordable luxury to many families.

I love to incorporate mushrooms in my dishes. One of my family’s all-time favourite is the classic cream of mushroom soup. I grew up consuming mushroom soups in Campbell cans, and had never thought that one can easily make fresh ones at home as well. Campbell has lost one loyal customer ever since I started making my own mushroom soup. As always, anything that is homemade always tastes better with the use of fresh ingredients. More importantly, there is no added preservative to it.

This recipe I am featuring today is slightly different the previous mushroom soup I posted earlier. The latter uses fresh milk, but for this recipe I use pure cream and less broth to give the soup a thicker and creamier texture. Hence, the mushroom flavour is also more concentrated. I recommend Swiss brown mushrooms for making this soup as it is milder in taste, yet more fragrant than button mushrooms. This soup is best served with garlic bread. You can even add some cooked pasta (eg elbows, ribbons, and pennes) and vegetables to turn it into a one-dish meal.

General information:

• Avoid buying mushrooms that have “bruises”. Select those with dry and smooth appearance.
• Do not wash them until you are ready to cook or eat them.
• Do not soak fresh mushrooms as they absorb moisture.
• Mushrooms should be used within 3-5 days of purchase.
• Don’t discard mushroom stems. Trim and freeze them to use in making soups and stocks.
• To maintain its freshness, stored them inside a paper bag in the refrigerator. Alternatively, you could put them in a plastic container with a paper towel both under and on top of them to ensure they remain dry.

Other reading references:

• Mushroom Info
• Mushroom council
• Mushroom – washing and storing
• How to select mushrooms and more mushroom tips

>>>>Click on page 2 below for Cream of Mushroom Soup (2) recipe …………………

It was only in recent years that cordyceps militaris/ chong cao hua (虫草花), a Chinese medicinal herb became increasingly popular among Chinese traditional medicine practitioners, nutritionist, chef, and even homemakers. I was first introduced to it by my mother-in-law recently.

Translated literally into English, it means “worm grass flower”. But it is neither flower nor grass, nor does it resemble a worm. In fact, it is a cultured fungus and has similar medicinal value and chemical composition as cordyceps sinensis (冬虫夏草). However, it may not be of comparable strength to the latter. But then, you only need to pay a fraction of the price for cordyceps sinensis. This is indeed a good news to consumers who can’t afford the expensive cordyceps sinensis.

Cordyceps militaris are neutral in nature (平性) and suitable for everybody in general. It has anti-inflammation (抗炎症）and anti-aging (抗衰老) properties. Apart from that, it can bring relieve for insomnia, strengthen one’s lungs (保肺) and benefit the kidneys (益肾) (N1).

I did a google search and found this simple and healthy soup recipe which uses cordyceps militaris.  The recipe also includes “dang shen” (党参) which can help to reinforce qi (补中益气), invigorate and improve blood circulation (养血) (N2).

I had tried it out and found it to be very delicious. It has a delectable clear taste, with a slight tinge of ginseng feeling on one’s taste buds. But just like any clear-based Chinese chicken herbal soups, it is packed with natural sweetness. My mother-in-law experienced better quality sleeps after consuming it couple of times.

Since the H1N1 flu is still pervasive in the world, it would be great to get some natural immunity booster for the entire family. Thus, I strongly recommend this nutritious yet affordable soup to everyone.

If you want to know more about cordyceps militaris, read this article.

Sources:
N1: Soups for expelling dampness and heat by Chiu Sang
N2: The World of Nourishing & Fine Soups by Kenny Chen

Adapted and modified: 百度知道

Serve: 4-5

Ingredients:

1 whole chicken (about 1 kg) (I used free range chicken/ 甘榜鸡)
12g cordyceps militaris/ chong cao hua (虫草花)
5 sticks dang shen (党参)
2 tbsp wolfberries (杞子)
2 slices of ginger (姜)
12-15 red dates (红枣)
1200-1500 ml water (adjust accordingly)

Seasoning:
Salt to taste

Methods:

1. Remove the chicken skin. Trim the excess fat. Wash and rinse the chicken. Cut into large chunks. Blanch over boiling water. Rinse again and set aside.
2. Rinse dang shen and cut into 2 portions for each stick. Wash and rinse cordyceps militaris. Wash and removed seeds for red dates. Cut ginger into slices. Set aside.
3. Bring water to a boil. Put all ingredients (except for wolfberries) into the pot and bring it to the boil again. Reduce to medium heat for 10 minutes. Then simmer for another 2 hours. Add wolfberries just 5 minutes before the end of the cooking.
4. Turn off the heat. Season with salt and serve.

 

I am submitting this recipe to Weekend Herb Blogging #196, which is housed by Haalo of Cook (almost) Anything at Least Once and hosted this week by Anh of Food Lover’s Journey.

Do you know that childen’s song can be used as an effective and influential tool in promoting a healthy diet to toddlers? It may sound weird to some people, but it really worked for my son.

“An apple a day keeps the doctor (x4), A-P-P-L-E” - is a song my son learnt from his playgroup that had successfully changed him from one who rejected apple into one who is now an avid apple lover. So calling all parents, try this useful trick if you have kids who refuse to eat healthy food, be it apple or something else.

Ever since he could proudly sing the song, this apple soup has become my son’s favourite soup. I had found this recipe from a Chinese cookbook (方太食谱). Among its ingredients are figs and sweet & bitter almonds that are capable of  treating cough according to Chinese traditional medicine. It is a very nourishing yet tasty soup, and is recommended for the entire family (not just toddlers) in this hot season.

This recipe is also available in Chinese. Please go to Kwong Wah Yit Poh e-newspaper for further reading.

Serve: 4-5

Ingredients:
Red apples (2 large or 3 small) (红萍果）
250g lean pork (瘦肉）
10g sweet almonds (南杏) – also known as sweet apricot kernels or seeds (refer to note 1)
5g bitter almonds（北杏）- also known as bitter apricot kernels or seeds (refer to note 2)
4 candied dates (蜜枣）- I used large candied dates (金丝蜜枣)
3 fig fruits (无花果）
1100 ml water (清水）

Seasoning:
Salt (optional)

Methods:

1. Peel and core the apples, then rinse and chop them into 4 wedges for each one. Set aside
2. Rinse lean pork. Cut it into chunk. Blanch it over boiling water. Dish up and set aside.
3. Rinse candied dates, figs and sweet and bitter almonds. Set aside.
4. Put water in a cooking pot and bring it to a boil. Add in all ingredients in the pot. Use medium heat to bring the water to reboil. Switch to low fire and simmer for another 2 hours.
5. Turn off heat. Add salt to taste. Serve.

Notes: 

1. It is better to peel off the skins as the skins may contain pesticide if the washing is not done properly.
2. You can substitute lean pork with pork ribs.
3. You can use a combination of apples and pears (yellow) to make this soup.
4. If you prefer less sweetness for this soup, you can use 3 candied dates. Remember to rinse and wash thoroughly those sugars coated on the candied dates.

Functions for each ingredient used: (Source: The World of Nourishing and Fine Soups by Kenny Chen)

1. Sweet almonds/sweet apricot kernels or seeds (南杏)- It tastes sweet and is neutral in nature. It is non-toxic and relieves cough.
2. Bitter almonds/ bitter apricot kernels or seeds (北杏)- It heals cough and expels phlegm. [WARNING: As bitter almond carries a slight trace of toxins (cyanide), please use it with extreme caution. There is a concern about the potential health effects associated with large numbers of bitter apricot kernels being consumed on a regular basis, particularly by young children (as mentioned in this link). It is also not advisable for pregnant ladies. If you're not comfortable eating it, then exclude it from the recipe. Other reading reference: Is it safe to eat bitter apricot kernels by David Lebovitz.]
3. Fig fruits (无花果）- It clears heat and phlegm, nourishes the lungs and aids digestion with its high fibre content.
4. Candied dates (蜜枣) – It enhances human immunity and inhibits cancer cells. It is also help to against allergic and enhance appetite.

In our healthy promoting diet, black bean is an exceptionally great legume with its unique and solid nutritional profile. They are an excellent source of molybdenum, fat-free high quality protein, dietary fiber, flavonoid anti-oxidants (anthocyanins), vitamins (B1) and minerals (folate, manganese, magnesium, phosphorus and iron). It also contains a small amount of omega-3 fatty acids which is about 3 times more than other beans.

A list of health benefits derived from black beans is as follows:
- detoxifying sulfites (note: sulfites are a type of preservative commonly added to prepared foods)
- lowering cholesterol
- good choice for individual with diabetics, insulin resistance or hypoglycemia
- preventing constipation and digestive disorders.
- rich in antioxidants
- acts as a protection against cancer
- stabilizing blood sugar levels
- increasing your energy
(Source: WHFoods)

Now, the question is how to incorporate black beans in your meal plan? If you do a search online, you may find a variety of cooking methods for black beans. But today, I share with you a very simple and easy black beans soup which I used to drink as a child.

The recipe is adapted and modified from here.

Ingredients:
150g black beans
300g pork ribs
15 nos red dates (removed seeds)
2 slices of ginger
1200 ml water

Methods:
1) Put black beans in a frying pan and dry fry over a medium-low heat until the beans’ coat starts to crack slightly. Dish up and rinse. (Note: this method is to remove the smoky smell from the beans.)
2) Blanch pork ribs over boiling water. Rinse, drain and set aside.
3) Bring water to a boil and add in all ingredients.When the water re-boils, reduce the heat and simmer for another 2 hours.
4) After 2 hours, turn off the heat and serve.

My Legume Love Affair is created by Susan of the Well Seasoned Cook. This phenomenal event draws a large volume of entries each month. This month, MMLA 10th helping is hosted by Courtney of Coco Cooks. You can participate by submitting an entry which must be either a starter or dessert before 30 April 2009. Click here for the host line-up.

From young, soup has been served regularly in my family’s daily diet. As far as I can recall, my mom has been boiling different types of Chinese soups almost every day. After I got married, I too enjoyed all the home-boiled soups of my mother-in-law. Now, as a “minister of home affair cum head chef”, I continued with our family’s tradition to boil soups for the family as my son is a big fan of soup. The soups I had tried making consist of both Chinese and Western version as shown in the soup categories of this blog.

Ingredients:
150g chicken breast meat
1000ml chicken stocks (I used 3 tbsp of concentrated chicken stock to mix with 1 liter water)
1 packet sweet corn cream style (380g) – De Monte or any other brand
1 packet enoki mushrooms * (cut away the tough part of the stems; if you think it is too long, then cut into halve, rinse with running water)
4 pcs fresh shitake mushrooms * (blanch over hot water and slice them thinly)
4 stocks of baby sweetcorns * (slice thinly)
1-2 eggs (lightly beaten and mix with 2-3 tsp water)
1-2 slices of ginger *
Spring onions for ganishing – chopped
Corn flour mixture (dilute some cornflour with water, adjust the consistency according to your personal preference)
Note: * – my personal add-on. Other recommended ingredients are: tofu and green peas

Seasonings:
Salt (I had omitted it because the chicken stocks is tasty enough on its own)
Pepper

Methods:

1. Rinse and pat dry chicken breast meat. Cut into small & long strips. Marinate with light soya sauce, sugar and cornflour for about 15-30 minutes.
2. Bring the chicken stocks/ water in a pot to boil. Add in chicken concentrated stock if used.
3. Add in ginger slice, baby sweetcorns and mushrooms. Simmer for 10 minutes.
4. Add in cream corn and stir well.
5. Add in chicken strips and stir well until it is fully cooked.
6. Add in cornflour mixture and stir gently to thicken.
7. Pour the egg mixture slowly into the soup, stir until it forms thin egg shreds on the surface. Turn off the heat.
8. Season with salt, pepper and sprinkle some spring onions before serving.