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.

Tofu or bean curd, sometimes called the “The Cheese of Asia”, is a highly nutritious, protein-rich and delicious food. Its high quality protein content makes a good substitute for meat in many vegetarian recipes. Tofu may also be high in calcium and/or magnesium, depending on the coagulant used in manufacturing. If it is made with calcium, the end product will be a valuable source of calcium for those who are lactose-intolerant. Tofu is also low on calories and saturated fat. In view of all these nutritional values and health benefits, it is a good choice to include tofu in the diet of our growing kids.

Besides its nutritious qualities, I adore tofu for its versatility, texture, flavor, inexpensive, wide range of variety etc etc….the list can go on and on. It’s really an amazing food! It gives me plenty of cooking ideas too. Just like this simple home-cooked dish based on my personal concoction with pressed tofu as the star ingredient.

Pressed tofu (or dried tofu) is an extra firm variety of tofu whereby a large amount of water content being pressed out of it. So, I sliced the pressed tofu in rectangular shapes and then pan-fried them to create some chewy bites. Combining with a little minced meat and sweetcorns, and flavoured with sweet and sour sauce, makes this tofu dish more appealing to young children’s tastebuds. It may be welcomed by kids who reject soft tofu. Serve with warm rice* and handful of green peas, this dish will be a wholesome and healthy meal that your family can enjoy too.

* Note: Do you notice that the rice in my photo is a bit yellowish? They are millets, another highly nutritious grain. You can go to this post (millet porridge) to read more about it.

>>> Click on PAGE 2 BELOW for Sweet and Sour Tofu Recipe………..

The ease to manage and chew makes patties a kids-friendly food. That’s why most kids find food appealing when presented in the form of patties. Patties are suitable to be served as a light meal, during kid’s parties or even to be packed into a kid’s lunchbox. They are also great as picnic food since proper cutleries are not required for eating. I would recommend to include greens when preparing your homemade patties. Not only they come out tastier but also more nutritious for your kids as well. It’s also another fantastic trick to “sneak” veggies into your kid’s diet. 

Corn-in-a-cob is among my favourite veggies that appears frequently on my grocery shopping list. It’s inexpensive and a versatile ingredient to be added for cooking. I love the extra natural sweetness and colour it brings to my dishes. Besides that, corn (or sweetcorns) is packed with wonderful nutrients like thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese. It is also rich in beta-carotene (a good source of Vitamin A) to protect your child’s body from disease.

Corn is high on fiber so it is not an ideal first puree for babies whose digestive system is still immature. However, for toddlers and older kids,  it makes great finger food.

My hubby and son love eating patties and corn. So, one fine day when I was figuring how to cook my ear of corn, the thought of making patties suddenly popped up. With my personal concoction, I whipped up these chicken and corn patties. I combined minced chicken, corn and a chock-full of vegetable, added seasonings and bound them with egg and breadcrumb. Then I started to cook them batch by batch.  It just took me half an hour from start to finish. They are very easy-to-make, taste delicious and satisfying to eat! Even though it was my first attempt, I had already received rave review from both my hubby and son.

Minced chicken gives the patties a soft and easy-to-chew texture for your toddler’s little teeth. The fresh corns and water chestnut provide the natural sweetness and crunchiness. If served with some dipping sauce, these homemade patties will turn up as a great super fast treat for your kids.

Other patties you may try for your toddlers:
- Pan-fried patties
- Pan-fried prawn and minced meat patties
- Tofu and crabstick patties
- Salmon cakes
- Fish spinach patties
- Zucchini cakes
- Zucchini cakes – revisit

>>>>> Click on PAGE 2 BELOW for Chicken and Corn Patties recipe……….

Popcorn is high on fiber, low on calories, but also packed with energy. Compared to sugar-filled candy or chocolate bars, popcorn is still a better (if not the best) choice for snack. If prepare correctly and eat in moderation, it can be considered a healthy snack for kids.

You should consider making your own popcorn rather than buying from outside. Firstly, the corn kernels are inexpensive. Secondly, it’s super easy-to-make, and not to mention the wonderful aroma that fills the air. Thirdly, it’s healthier as you can control the amount of sugar, butter and Trans fat that go into your family’s stomach. Needless to say, plain popcorn is the healthiest choice. But if you find it hard to accept the plain ones, then strike a balance by mixing half of the plain ones with whatever seasoned flavour of your preference.

Besides being an all-time favorite snack, popcorn can be a great science experiment for kids. Making popcorn is not only fun, it’s also an interesting “cooking with kids” project for parents. For smaller kids, it’s like magic to them when they watch how dried kernels explode and “transform” into popcorn. You can also let them see how the kernel pops in super slow motion from this video clip.

Although popcorn is a healthy and delicious snack, parents should take extra precautions for the health risks involved when introducing popcorn to their kids as mentioned below:

1. Be careful with the kernels that failed to pop. Biting into a hard kernel is painful and can cause broken teeth to your little ones. So, separate them out before serving.
2. Popcorn is NOT recommended for children under four because of the risk of choking, according to the American Academy of Pediatrics.

Hence, kids need to sit down while eating their popcorn under close adult supervision.

My son is always curious about popcorn whenever he read about it or sees them from the television shows. After much consideration and lots of empty promises from this health-freak mommy, he finally got to taste his first ever (homemade) popcorn. He was so excited, grinning from ear-to-ear when he held his cup of popcorn for a photo shoot! Much to my “regret” for asking him to pose some eating actions, he conveniently finished off 2 cups in seconds before I could capture the right shot.    Of course, I’m no less smarter than him. I only put 20% of popcorn in the cup and filled up the rest of 80% with kitchen towel.  

In the end, I decided to swap him with his favourite soft toy to shoot for this post.  At least, it’s more “obedient” and my popcorn is “safe” throughout the whole shooting. But, I got a “scolding” from my son because I had messed up his ”pet” with the popcorn.

Craving for popcorns? Make some today and enjoy them while watching your favourite movies on the couch. (Honey! Shall we fix a date for movie this weekend? I will treat you with my special homemade popcorn.)

If you are still looking for super-easy snacks to entertain your guests during this forthcoming Lunar New Year Festival, popcorn is definitely going to be a great hit. Just be prepared to make double or triple the suggested amount for this recipe.

To find out more information about popcorn, please refer to this site.

>>>>> Click on page 2 below to get the recipe and tips on how to pop the corns and making caramel popcorn……

Since we first met till we got married, I have yet to see my hubby choosing salad as the main course for his meal.  I also didn’t really put much effort to convince him to try. I blindly accept the fact that it is not so easy to change an adult’s eating habit as compared to a kid’s. Until recently. that was my perception. Well,  now he loves salad!

When I told him that I will feature my rainbow seafood pasta salad in my recipe column «亲子厨房» in Kwong Wah Yit Poh, he agreed whole-heartedly and showed his full support by raising both his hands. Mimicking his father, my son did the same (not sure he understand what he is showing support for).

But, before this, there must be a catalyst that brings about this change, as well as a story behind it.  Certainly, it was not the result of having a gun over his head. It was my homemade salad that did the trick.

It was in April, one day after a heavy breakfast, we didn’t have much appetite for lunch. The hot afternoon sun was warming up the house with debilitating heat. I was in no mood to face a steamy hot wok. So it gave me the opportunity to suggest having Chinese chicken salad for a light lunch. Much to my surprise, my hubby obliged without any complaint or grumbling. After trying out this salad, he gave me a thumb up, saying he liked it. He then agreed that eating salad is not as bad as he thinks. Besides, it also makes him feel healthier. It’s an ideal light meal on days when he had eaten too much “sinful” food. He also welcomed my idea of having more homemade salads for meals in future. I was secretly thrilled as I have always hoped he will get himself on the right track to a healthy lifestyle.

As for my son, ever since I introduced salad to him, he treats it as a “treasure chest”. The more he “digs”, the more “gems” he “finds”. He is thrilled by the find of raisins, seeds, tomato, sweet corns, cucumber, prawn, dressings…… Hehehe! It’s a joy to watch him eat his salad with such gusto!

This Chinese chicken salad recipe is adapted and modified from Steamy Kitchen. I had omitted the deep-fried wonton skins and mandarin oranges, and replaced with hard-boiled eggs, raisins, sweet corns and sunflower seeds. This appetizing salad dressing is also my all-time favourite.  Cling!!!!  Time for a healthy lunch!  Anyone interested to join me?

Servings: 2 -3 persons

Ingredients:
1 poached chicken breasts – poached according to note (1) below and shredded with your fingers
2 hard-boiled eggs - cut into small wedges
1/2 Japanese cucumber - sliced thinly
½ ear of 1 sweet corn – steamed or boiled, kernel removed from cob
Handful of snow peas (around 10) – sliced diagonally (can be eaten raw or blanched over hot water and used shocking method to retain it greenness)
A few leaves of baby butterheads (or any salad green of your preference) – leaves torn or shredded
Handful of pine nuts and sunflower seeds – raw or lightly toasted
Handful of black raisins

Salad dressing:
3 tbsp honey (I used no water added honey)
¼ cup mayonnaise
1 tsp Dijon mustard
¼ tsp sesame oil
1½ tbsp rice wine vinegar/ rice vinegar （白米醋）
1-2 tbsp of extra virgin olive oil (for mixing in step 3) – optional

Methods:

1. Prepare the salad dressing. Whisk together the honey, mayonnaise, Dijon mustard until very smooth. Then whisk in the sesame oil and rice wine vinegar. Cover with clip wrap and chill in the fridge.
2. Prepare all the ingredients.
3. Assemble the salad with all the ingredients. Drizzle on salad dressing. Alternatively, put all the ingredients in a salad bowl and mix with the salad dressing.

Notes:

1. How to poach chicken breast:
   Wash the chicken breast. Rinse and pat dry. In a medium pot, add the chicken breasts and fill with water or broth 1inch above the chicken. Add 1 teaspoon of kosher or sea salt to the water. Bring the pot to a boil and immediately turn the heat to low. Simmer for 2 minutes. Remove the pot from the heat and cover. Let it sit for 20 minutes. Save the poaching liquid for cooking or soup. Besides salad, this poached chicken breast can also use it for Chinese congee. Just add it in when the congee is ready.
2. You can also substitute poached chicken breast with store-bought roasted chicken. For vegetarians, substitute with tofu (pan-fried).
3. To make the baby butterhead/ salad green cruncier, soak it in an icy water for 5 minutes and then drain.

 

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.
Season with salt, pepper and sprinkle some spring onions before serving.

Beetroot (甜菜根) is a new vegetable to me. I only started eating beetroot 2 years ago after my good friend, Alice from Bits of Taste n Life introduced it to me. I didn’t know that there are so many great benefits eating beetroot until I read about it from here and here. The benefits of beetroot are:
a) it is a rich source of carbohydrates, a good source of protein, and has high levels of important vitamins, minerals and micronutrients.
b) it is an excellent source of folic acid and is therefore recommended to women who are pregnant or planning to become pregnant.
c) Betalins, obtained from the roots, are a type of antioxidant found in beetroot in fairly large quantities. You don’t need to eat much beetroot to take in a beneficial amount of betalin. Betalins are used industrially as red food colourants, e.g. to improve the colour of tomato paste, sauces, desserts, jams and jellies, ice cream, sweets and breakfast cereals.
d) it is a good source of potassium and magnesium.
e) it contains soluble fibre, which can help reduce blood cholesterol.
f) it also contains ‘carotenoids’ and ‘flavonoids’, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.
g) cooked beetroot is a great source of folate that can protect you against high blood pressure, Alzheimer’s and dementia. It is also crucial to the development of a baby’s spinal cord during the first three months of pregnancy, so a good intake of folate is important to prevent spinal cord defects such as spina bifida.
h) it is virtually fat free and low in calories. Although it has a ‘medium’ GI (Glycaemic Index) of 64, it has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable – which is good for the blood.

Beetroot can be eaten in many ways either raw (juice, sandwich or salad) or cooked (steamed, boiled). If your urine turns pink after consuming a lot of beetroot, don’t panic. It’s harmless and you’ll soon return to normal when your intake falls.

Today, I share with you my own version of beetroot soup. You can also find another beetroot soup recipe from Bits of Taste n Life .

Ingredients:
2 small size beetroots (about 320g) – slice each beetroot into 4 portions
1 carrot (about 150g) – cut into chunks
1 large sweetcorn (about 300g) – cut into chunks
1 big onion – chopped coarsely
12-15 red dates – remove seeds
200g pork loin – cut into chunks
1500ml water

Seasonings:
Salt and pepper to taste – optional

Methods:
1. Blanch pork loin in boiling water for a short while. Dish and set aside.
2. Bring water to a boiling point. Add in all the ingredients and re-boil the soup . Then simmer for 2 hours.
3. Add seasonings accordingly and serve.

Other reading references:
http://www.lovebeetroot.co.uk/healthy_info/
http://en.wikipedia.org/wiki/Beet
http://newbeingnutrition.com/wordpress/beetroot-benefits/
http://www.rthk.org.hk/rthk/radio5/elderlycooking/20081020.html

If you have other wonderful beetroot recipes, please share with me.

I am submitting this recipe to Weekend Herb Blogging (WHB#157), which is now being housed by Haalo of Cook (almost) Anything at Least Once and hosted this week by Wiffy of Noob Cook.

Mashed potato is my hubby’s all-time favourite since he was a child. Now it has become my son’s favourite too! I love to use the sweetcorns from this soup to mix with my mashed potatoes because they are extremely juicy and delicious after absorbing all the nice flavours from the soup.

Ingredients:
2 potatoes
2-3 tbsp butter (melted)
Fresh milk
½ corn-on-the-cob
Spring onions (chopped)

Seasonings:
Salt and pepper

Methods:
1. Use a potato masher, wooden spoon or fork to mash the potatoes.
2. Add butter and seasonings.
3. For a fluffier mash, add hot milk in a slow steady stream and keep stirring. Stop when you have reached the consistency you desire.
4. Sprinkle some spring onions for garnishing.

Note:
Instead of using the potatoes from the soup, you can cook your own potatoes. Place potatoes (with skin) in a pot with water to cover. Bring to a boil and allow to cook for 15 mins or until it is fully cooked and soft. You can test it by using a fork to pierce into it.

If you are in a rush and need to cook 1 dish-meal cum soup, then this soup is the perfect choice! It is not only as easy as ABC but also a wholesome soup for the family. All of the ingredients (except for the fish bones) are edible. You can serve it with rice or pasta. Hence it is considered a “ZERO wastage” soup. Guess what have I done to the sweetcorns and potatoes in the soup? I had created another dish. The answer is here!

Ingredients:
380g salmon fish bones (you can substitute with lean pork or chicken bones) – blanch over boiling water, put into a soup bag
2 large potatoes (about 300-400g) – cut into 4 for each potato
2 carrots (about 200g) – cut into chunks
1 large sweetcorn (about 360g) – cut into chunks
3 tomatoes (about 300g) – sliced
1 stalk celery (about 100g) – cut into chunks
1 white onion
2 bay leaves
1500ml water

Seasonings:
Salt and pepper to taste

Servings: 9-10 persons

Methods:
1. Bring water to boil. Add in fish bones, onions, sweetcorns and bay leaves. When the soup re-boils, turn the heat to lower and simmer for 2 hours.
2. After half an hour, add in potatoes, carrots, celery.
3. 5 mins before turning off the heat, add in tomatoes.
4. Season with salt and pepper.

Other similar recipes:
- corn chowder
- corn soup
- Italian pasta soup

Chowder is a special kind of thick soup from New England in the USA

Below is the recipe adapted from Children’s Healthy & Fun Cookbook .

Ingredients:
1 large onion
200g fresh, frozen or tinned sweetcorn
1 large carrot
350g potatoes
1 tbsp sunflower oil
1 bouquet garni (optional)
1 bay leaf
1.2 litres vegetable stock
300ml milk

Seasonings:
Salt and pepper to taste

Methods:
1. Peel and roughly chop the onion. Scrub the carrot and then thinly slice it. Finally, peel the potatoes and then cut them into small pieces.
2. Hear the oil in a saucepan. Add the onion and saute over a medium heat for 8 mins or until soft and slightly golden. Stir the onion occasionally.
3. Next, add the corn, carrot, potatoes, bouquet garni and bay leaf to the onions. Cook for 2 minutes, stirring constantly. Add the stock and bring to the boil.
4. Reduce the heat to medium to low. Cover with a lid and cook for 15 mins, stirring occasionally. Add the milk and cook for a further 5 minutes.
5. Scoop out some of the vegetables and blend the rest of the soup until smooth. Return the vegetables and blended soup to the pan and warm through.

Tips:
1. If you prefer a chunky soup, leave out step 5. Otherwise, blend all the mixture in step 5 until the soup is creamy and smooth.
2. You can serve it with bread rolls, rice or pasta.
3. For a delicious smoked flavour, add chunk of smoked haddock to this soup. Add the fish in step 4 with the milk and simmer for 5 mins or until cooked.