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.

Vegetables are good for health and should be an essential part of a well-balanced diet. Given the fact, parents should take the initiave to familiarize their children with different types of vegetables from young. Even if your children hate/ reject vegetable, do not stop offering it to them. As long as you continue trying, there is very good chance that they would eventually accept it.

Here are some tips that parents/ caregivers can use to encourage their children to eat more vegetables:

1. variation – do not restrict to only the type of vegetables that you favour or familiar with. Introduce a variety of vegetables include new vegetables from time to time.
2. colour – brighten up your meals with a combination of colourful vegetables. Vegetables of different colours are not only pleasing to the eyes but they also provide different nutrients.
3. cooking method – try different methods of cooking your vegetables such as steaming, baking, roasting, blanching or stir-frying.
4. combination – pair the vegetables with your children’s favourite food such as cheese or eggs.
5. quantity – serve vegetables in smaller portion so it looks more acceptable to those who dislike green. Once they can accept it, you can slowly increase the portion in their next meal.
6. emphasize its importance – educate your children about the health benefits of vegetables.
7. involvement – involve your children in buying, preparing and cooking vegetables.
8. set a good example – parents should eat vegetables in front of your children.
9. camouflage vegetables in food – this should only be used if all of the above mentioned methods fail.

During my generation, this long bean omelette dish was popular among kids. Most mothers or caregivers love to cook this classic dish because it’s so simple and easy to whip up. By pairing long beans with eggs, it makes a nutritious and delicious dish that can easily win over the heart of your little ones.

I had adapted and modified this recipe from Noobcook. Although this recipe may sound effortless to cook, getting a nice-looking omelette may be quite tricky for first timers. So, do hop over to PAGE 2 for more tips and step-by-steps photos.

If you have your children who are picky on greens or new to long bean, you can make it more palatable by reducing the amount of long beans used. If you do so, don’t forget to adjust the amount of seasonings accordingly. Besides serving with rice or congee, it also makes a good finger food by dipping with tomato ketchup. Another effective way to entice your child to try out this dish is to slice omelette into triangle shapes. My son was so fascinated when he first spotted it on the dining table and exclaimed, “Mama, I love your egg pizza!” With this wonderful compliment, I promised him that it would be a regular dish in our family meal.

Other omelette recipes:
- Simple omelette
- Ridge/sweet gourd with prawn omelette
- Silver fish omelette

To all the wonderful mothers (and mothers-to-be) in the world, HAVE A MEMORABLE AND ENJOYABLE  MOTHER’S DAY! KEEP UP YOUR GREAT JOB!

=> Get the recipe and step-by-step photos for Long Bean Omelette at PAGE 2 BELOW.

“Get Grillin’ with Family Fresh Cooking and Cookin’ Canuck, sponsored by Ile de France Cheese, Rösle, Emile Henry, Rouxbe and ManPans.”

Broccoli is one of the few vegetables that seem to have an universal appeal to children. Given its vibrant colour and distinctive flavour, toddlers are often happy to pick it up as part of their meal. That explains why many mums told me that they had the least headache when introducing broccoli to their children at an early stage even for those who were fussy on eating greens.
Broccoli is a member of the *cruciferous family that is well known for its substantial immune-boosting nutrients such as vitamins C, vitamins A, folic acid, calcium, iron, fiber and sulphoraphane. Thus, we, as parents, should feature broccoli regularly in our child’s diet. (*Cruciferous vegetables include cauliflower, cabbage, kale, bok choi, radish, turnip, watercress and Brussels sprouts.)

Broccoli is a versatile vegetable that can be served in different ways. Some kid-friendly broccoli recipes include puree, finger food, stir-fry, casserole, soup, salad and pasta (as featured in this post). My family prefers to have them blanched or steamed. For young picky eaters who enjoy “playing” with their food, an effective method to encourage them to eat broccoli is to turn them into something fun like “hair” of a face, “mini tree” or “little flower” or just about anything based on your creative imagination.

This recipe is an easy and hassle-free pasta dish suitable for busy parents who are looking for a quick, light and healthy meal for their kids. This pasta dish is so eye-pleasing and easy to handle by our little ones. Broccoli and bow-ties pasta (farfalle) are cooked in advance and then tossed with a lemony sauce. If you are bored with creamy or tomato sauce, then you must give this tangy and refreshing sauce a try. When I prepared this dish for my family, I was so surprised that it passed my ‘lemon-hater” hubby’s taste test too!! Although Parmesan cheese and toasted pine nuts are optional, these additions can definitely bring the dish the extra boost of nutrients and flavour. For those who are not keen on meatless meal, you could add some cooked chicken, shrimp, bacon, ham or sausage for a tasty twist.
=> Get the recipe and step-by-step photos for Broccoli and Bow-ties Pasta 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………..

It’s almost three weeks since my last posting. We went back to my hubby’s hometown to celebrate this Lunar New Year and reunite with our family members and relatives, catch up with old friends and ex-colleagues, as well as to indulge in those “bad for health, hard to resist and once a year not-to-be missed” festival dishes and goodies (feeling guilty now after gaining weight ). Even though we had a shorter holiday break as compared to the previous year, it still took me quite a while to tune back to my “wokking” mode. Anyway, that’s quite usual of me after a holiday break. Sorry to keep you waiting for my update.

During this Lunar New Year, most of the stalls in the wet market were closed for as long as a week. As for the remaining stalls that operated as usual, the vegetables they sold were not fresh at all. Without much choice, I had self-improvised with whatever I could salvage from my fridge to prepare a quick and easy one dish meal for my family. Thus, it led to the creation of this “East meets West” pasta dish. It’s based on my mother-in-law’s signature dish “braised dried oysters and minced meat ” (蚝豉松) which I had posted earlier.

Dried oysters (蚝豉) are commonly found in Cantonese cuisine during Chinese New Year because this ingredient sounds auspicious in Cantonese pronunciation. Dried oyster (蚝豉) means good business (好市). Usually the dried oysters are mainly imported from Japanese and Korea. I personally prefer Japanese dried oysters because the texture is chunkier and tastier as compared to those originating from Korea.

To make this meal more wholesome, I added pressed tofu (tau gua 豆干) and edamame (salted soy beans). You can substitute edamame with green peas. Though I served it with durum wheat spaghetti, you are free to choose any kind of pasta you like. If you are not a fan of pasta, serve it with Chinese noodles, rice or congee are equally delicious as well. As you can see, there are many ways to recreate a dish. So put on your thinking cap and be creative!

There are still two more days left before the Lunar New Year celebration ends. May you and your family have a bountiful of Luck and Joy in this Year of Rabbit!

I am submitting this dish to Presto Pasta Night, founded by Ruth of Once Upon A Feast , and hosted by Pia of Cook with Pia this week.

>>>> Click on PAGE 2 BELOW for pasta with minced meat and dried oysters recipe…………….

My family loves homemade pizza for several reasons. One of them is that I can easily cater to all kind of requests such as:
“More cheeses, please? Wait, why not have a mixture of Mozallera, Parmesan and Cheddar? That will be ideal.”
“Pineapples, more and more! Mummy!”
“Don’t forget to put in Pepperoni, the one without black pepper please”
“Yes, thin crust only. Remember to add semolina flour this time!”
Even though we had never ordered such a custom-made pizza in any restaurant, I am sure it won’t be cheap to do so.

My initial attempts in making pizza dough were done by hands. It was fun but can be quite tiring especially for someone like me who don’t have strong arms. But now, I discover another pizza dough recipe which I can happily assign all the kneading jobs to my reliable helper, aka my standing kitchen mixer (with a dough hook). It saves me lots of time and energy and at the same time allows me to multi-task other chores. I strongly recommend you to invest in a kitchen mixer if you’re serious about baking.

I had been using this pizza dough recipe to make pizzas for my family for some time as it worked very well with my kitchen mixer. More importantly, the result had been up to expectation so far. Given my family’s preference for thin crust pizza, I modified the flour combination slightly to achieve the required texture. The recipe can yield two 11” thin crust pizzas which is perfect for serving two to three persons. I added a small amount of finely grounded semolina flour to enhance the flavour and give it a bit of golden coloured crust. The crispy crust, when balanced off with a handful of toppings and melted cheeses, was so delicious and addictive when it’s served warm!! We couldn’t resist the temptation of gulping down one after another and my son broke his eating speed record. Guess what’s the rating given by my son to my pizza? 10 little fingers plus 10 little toes!! I was so touched with his generous rating even though it’s a bit over-exaggerating. This is also his usual way of hinting to his mommy that he likes to have another pizza treat soon.

The pizza sauce recipe should only be used as a reference as I didn’t measure every single ingredient. It was just my “guestimation”. However, you can still adjust the seasonings to your liking towards the end of the cooking process.

Why not mark down a date on your calendar to make pizza during this school holiday with your kids? Kids always love playing with dough. Get your dough ready and let them have fun decorating it with their favourite toppings. It’s definitely a great fun-filled dayfor the family!!

>>> Click on PAGE 2 BELOW for thin-crust pizza recipe (dough, tomato sauce and toppings) with step by step photos …..

Whether you are looking for a simple breakfast, a grab-n-go lunch or a light dinner, sandwich is a quick and easy solution. However, not all sandwiches are equally nutritious. Some are healthy but unappealing while some can be sinfully lip-smacking. Given the versatility in making sandwiches, parents can easily jazz them up with creative presentation and nutritious filings for their child. Here are a few creative ways I love to use:

• use cookies cutters to make sandwiches in difference shapes and sizes (eg, fancy sandwiches with sardine fillings)
• toast your bread to give it more crunchy bites.
• encourage your kid to eat wholegrain/ wholemeal bread by combining white bread with wholegrain/ wholemeal bread.
• instead of usual sandwich bread, choose from other bread variaties such as baguette, ciabatta, hot dog buns or seedy rolls. Pita and tortilla wraps are excellent choices too.

A few weeks ago, while both my son and I were browsing through a local magazine, a photo of Japanese egg salad sandwiches caught our attention instantly. They looked so appetizing and nutritious. Besides that, the preparation method sounded so unconventional as compared to those Western sandwiches we ate. So, I made some for my family’s breakfast during the recent long holiday weekend.

These Japanese-inspired sandwiches turned out to be so yummy!! I used whole-meal bread instead of white bread for more wholesome value but you can experiment with other bread varieties. Carrots and cucumbers had quite a bland taste on their own but when marinated they had a hint of sweet and sour flavour. The marinade also made both the crunchy carrots and cucumbers more tender and easy-to-chew by your little ones. By pairing with the egg-mayo mixture, these sandwiches were bursting with flavour and colour. We enjoyed these sandwiches very much. It was such a filing and satisfying breakfast to start our day.

These sandwiches are easy enough to reproduce at home so why not make it a parent-child project for this coming school holiday? I hope your kids will have great fun assembling these sandwiches. It’s also ideal for those who are looking for a meatless meal. If you make them for outings or as lunch in the office, pack the bread and other ingredients in separate containers or ziplock bags and assemble before eating. This will prevent your sandwiches from becoming soggy.

To all my readers, let me share some good news with you. Recently I was invited by Abbott Singapore to contribute my photos and recipes for their nutritional booklet and e-newsletter. Below are the two contributions I made for them:

• Mushroom soup photo featured in their Nepro “Nutritional Guide on Diet and Kidney disease” booklet which is available in selective renal clinics and dialysis centres in Singapore.

• Cherry yogurt popsicles and apple flapjacks recipes featured in Abbott Family Ties e-newsletter Nov/Dec issue.

For those who are new to my blog, you are welcome to join me at my Facebook fan page for more sharing and latest updates.

>>> Click on PAGE 2 BELOW for Japanese egg salad sandwiches recipe……………..

This recipe is featured at Rise and Shine Breakfast Campaign 2013.

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……….