QUICK HEALTHY MEALS YOU CAN MAKE IN 20 MINUTES
Cooking can sometimes be stressful and laborious, but home-cooked meals are touted to be a healthier option in comparison to eating out as you can choose the type of ingredients and control the amount of seasoning used in your meals. Herbs and spices which enhance flavours are known to be great alternatives for salt and vegetables such as tomatoes, spring onions, chilli and pepper can help to add some natural flavours to your food too. In this article, we will be guiding you through a recipe by Allyshia Floravell, Culinary Executive and Nutrition Specialist of SaladStop! for a nutritional meal packed with protein.
Coconut Cucumber Bowl with Crispy Fish or Tofu
Before moving on to the recipe, let’s take a look at the nutritional benefits of the following ingredients to get a better understanding of the food you consume.
Fish (414 calories for 1 serving)
Being an excellent source of Vitamin B and D, a serving of cooked fish can provide an estimated amount of 20g of protein which is about 1/3 of the average recommended daily intake for an adult.
Hence, it is recommended by the Singapore Health Promotion Board to consume two or more servings of fish a week as fish is packed with omega-3 fatty acids which are important for optimal body and brain function. On top of that, it is also rich in calcium, iron, zinc, magnesium, and potassium.
Tofu (319 calories for 1 serving)
Depending on your personal preference, you could also substitute fish in this recipe with tofu which helps to improve the quality of your skin and hair, boost your energy, as well as maintain a healthy weight.
Cucumbers and Celery
Cucumbers and celery are low in calories and packed with vitamins and minerals. The two which are filled with antioxidants, have a high water content which provides tons of hydration for your body and helps in lowering your blood pressure. Celery also helps to reduce inflammation in your body and supports digestion.
According to Allyshia, you can substitute celery with carrot, which is another good source of antioxidants and is rich in vitamins, minerals and fiber.
Mint leaves and Coriander
Last but not least, mint leaves which aid in digestion helps your skin to look better, and is beneficial for your overall health, while coriander which has immune-boosting antioxidants, helps to fight the infections in your body.
Ingredients:
- 4 cucumbers – shredded using a Julienne peeler or shredder
- 4 celery stalks – shredded
- 2 cups of mint leaves
- 2 cups of coriander (cilantro) leaves
- 1/2 toasted coconut flakes
- 4 x 90g firm white fish fillets or firm tofu
- 2 teaspoons of sea salt flakes
- 1 teaspoon of olive oil
- 4 kaffir lime leaves, finely shredded
Ingredients (Dressing):
- 2/3 cup of coconut cream
- 2 tablespoons of lime juice
- 2 teaspoons of fish sauce or coconut aminos (vegan)
- 1 tablespoon of raw caster sugar
Direction:
Base:
- 4 stalks of celery
- 4 cucumbers
- 2 cups of mint leaves
- 2 cups of coriander
- 1/2 cup of toasted coconut flakes
1. Peel the cucumbers and remove the seeds before Julienning them with a grater.
2. Proceed to use a grater to Julienne the celery stalks.
3. Then, chop the mint leaves and coriander and place them in a bowl together with the cucumbers and celery.
4. Add in the toasted coconut flakes and toss the ingredients.
Dressing:
- 160ml of coconut cream
- 2 teaspoons of coconut aminos or liquid aminos or fish sauce
- 2 of tablespoons of lime juice
- 1 of tablespoon of superfine sugar
1. In a bowl, pour in the coconut cream along with the coconut aminos or liquid aminos or fish sauce.
2. Add in the lime juice and sugar before giving it a good mix to dissolve all the sugar.
3. Add your dressing in with your greens and lightly coat it.
Protein (Could be either meat-based or plant-based, depending on your diet):
Fish:
1. With a paper towel, pat the white fish dry and sprinkle some sea salt over it.
2. Drizzle some extra virgin olive oil onto a hot pan.
3. Lay the side with the fish skin down, on the pan and add a parchment paper onto your fish. To achieve a crispy skin, top the fish with a heavy pan.
4. Cook for 3 minutes or till the skin turns golden brown and flip to cook for another 1 minute.
Tofu:
1. Slice the tofu into thin slices.
2. Sprinkle some sea salt over it.
3. Drizzle some extra virgin olive oil onto a hot pan.
4. Cook till both sides of the tofu become evenly brown and flip the tofu slices when necessary. And there you have it, a nutritional and yummy dish suitable for people of all ages.
If you follow the right recipe, your home-cooked meals can turn out to be equally delicious.
Discover the chef in you and you might even be surprised with your culinary skills. While shopping for your groceries online, do check out the SALADSTOP! Market for their fresh fruits, vegetables, dry goods, dressings and more!
We’ll love to be part of your culinary adventure! Tag us @fitnessfirstsg to show us your home-cooked meals for a chance to be featured!
- References:
1. Healthxchange.sg. 2016. How To Buy And Cook Fish To Boost Your Health. [online] Available at: https://www.healthxchange.sg/food-nutrition/how-to-buy-cook-fish-boost-health [Accessed 22 May 2020].
2. HealthHub. 2020. Home-Cooked Food Can Be Yummy Too. [online] Available at: https://www.healthhub.sg/live-healthy/1131/home-cooked-food-can-be-yummy-too [Accessed 22 May 2020].
3. Medicalnewstoday.com. 2019. Carrots: Benefits, Nutrition, Diet, And Risks. [online] Available at: https://www.medicalnewstoday.com/articles/270191#benefits [Accessed 24 May 2020].
