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Tip for Healthier Cooking - Bumble Bee Mum

Just because I seldom blog about cooking, doesn’t mean I can’t cook okay?  I like to think that I’m a pretty decent cook.  It’s probably in my genes, considering my grandfather used to be a chef?

Thanks to NTUC Social Enterprises’ Wholesome Food Challenge, in a ‘showdown’ with Mabel (Amazingly Still), I was given to opportunity to work with NTUC FairPrice and The Smart Local to show off put together a 5-days meal plan with a budget of $150.   After which, we received feedback from nutritionist Ms Sherlyn Quek on how to improve the nutritional value of our meals.

The Wholesome Food Challenge

The challenge was held over 5 days, where Mabel and I shared how we planned our meals, what we prepared each day, why we chose to cook what we did and our full grocery list on NTUC Social Enterprises’ website.  You can read all about it on the posts below!

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My Meals

It was a great 5 days of learning for me, and I picked up several valuable tips from the nutritionist along the way.  Below, I am going to highlight my key takeaways from the challenge over the 5 days, and I hope you find these tips as useful as I did!

Day 1 (Breakfast)

Banana Pancake Rolls

Bumble Bee Mum Day 1 Breakfast - Banana Pancake Roll

> Click here for recipe and nutritionist’s feedback

Key learning point: To replace half of the flour used with wholemeal flour

Day 1 (Lunch)

Japanese Gyu Don (Beef Rice Bowl)

Bumble Bee Mum Day 1 Lunch - Japanese Gyu Don

> Click here for recipe and nutritionist’s feedback

Key learning point: To use brown rice instead of white rice

Day 1 (Dinner)

Fried Rice with Honey Glazed Chicken and steamed vegetables

Bumble Bee Mum Day 1 Dinner - Fried Rice with Honey Glazed Chicken and steamed vegetables

> Click here for recipe and nutritionist’s feedback

Key learning point: To remove skin from the chicken

Day 2 (Breakfast)

Blueberry Pancakes

Bumble Bee Mum Day 2 Breakfast - Blueberry Pancake

> Click here for recipe and nutritionist’s feedback

Key learning point: Use wholemeal flour instead of plain flour

Day 2 (Lunch)

One-Pot Pasta with Tomato and Beef

Bumble Bee Mum Day 2 Lunch - One-pot Pasta with Tomato and Beef (1)

> Click here for recipe and nutritionist’s feedback

Key learning point:The antioxidant in cherry tomatoes is better absorbed into the body when eaten with oil, so it’s best to stir-fry the tomatoes lightly in healthier oils such as canola oil.

Day 2 (Dinner)

Steamed Rice with Chicken, Tofu and Spinach

Chicken with Garlic

Bumble Bee Mum Day 2 Dinner - Chicken with Garlic

Steamed Tofu with Egg

Bumble Bee Mum Day 2 Dinner - Steamed Tofu with Egg

Stir Fried Spinach with Shimeji Mushroom

Bumble Bee Mum Day 2 Dinner - Fried Spinach with Shimeji Mushroom

> Click here for recipe and nutritionist’s feedback

Key learning point: The amount of vegetables served should be increased by changing one of the meat dishes to a vegetable dish. 

Day 3 (Breakfast)

Pumpkin Porridge with Minced Pork

Bumble Bee Mum Day 3 Breakfast - Pumpkin Porridge with Minced Pork

> Click here for recipe and nutritionist’s feedback

Key learning point: Chicken stock cubes should not be used.   Instead, use pork, chicken or fish bones to naturally increase the savoury factor of the soup base.

Day 3 (Lunch)

Oyako Don

Bumble Bee Mum Day 3 Lunch - Oyako Don

Agedashi Tofu

Bumble Bee Mum Day 3 Lunch - Agedashi Tofu (1)

> Click here for recipe and nutritionist’s feedback

Key learning point:  More vegetables like beansprouts and carrots should be served together with the oyako don to increase the fibre content. 

Day 3 (Dinner)

Hong Kong Style Steamed Fish

Bumble Bee Mum Day 3 Dinner - Steamed Fish

Fu Yong Egg

Bumble Bee Mum Day 3 Dinner - Fu Yong Egg

Stir-fried Broccoli, Cauliflower and Carrots

Bumble Bee Mum Day 3 Dinner - Stir Fried Broccoli, Cauliflower and Carrots

> Click here for recipe and nutritionist’s feedback

Key learning point:  Should replace one of the 2 meat-based dishes with vegetable soup and/or a tofu dish.

Day 4 (Breakfast)

Banana Pancakes

Bumble Bee Mum Day 4 Breakfast - Banana Pancakes

> Click here for recipe and nutritionist’s feedback

Key learning point: Use wholemeal flour and low fat milk for the pancake batter.  Drizzling the pancakes with low-fat yoghurt is better than honey. 

Day 4 (Lunch)

Jap Chae

Bumble Bee Mum Day 4 Lunch - Jap Chae (1)

> Click here for recipe and nutritionist’s feedback

Key learning point: Try to use less oil, sauces and select lean cuts of beef.

Day 4 (Dinner)

Plum Sauce Chicken

Bumble Bee Mum Day 4 Dinner - Plum Sauce Chicken

Steamed Tofu with Minced Pork

Bumble Bee Mum Day 5 Dinner - Steamed Tofu with Minced Pork

Pek Chye with Oyster Sauce

Bumble Bee Mum Day 4 Dinner - Pek Chye with Oyster Sauce

> Click here for recipe and nutritionist’s feedback

Key learning point:  Overall sodium intake should be reduced by halving the chicken portion and omitting the use of oyster sauce when steaming the tofu.  

Day 5 (Breakfast)

Crepe with Yoghurt, Kiwi and Strawberries

Bumble Bee Mum Day 5 Breakfast - Crepe with Yoghurt, Strawberry and Kiwi

Click here for recipe and nutritionist’s feedback

Key learning point: Use low fat milk instead of full fat milk and omit the honey. 

Day 5 (Lunch)

One-Pot Garlic Parmesan Pasta with Beef Ball and Snow Peas

Bumble Bee Mum Day 5 Lunch - Garlic Parmesan Pasta with Meat Balls and Snow Peas

> Click here for recipe and nutritionist’s feedback

Key learning point: Replace half the pasta with wholemeal pasta.  Omit the use of chicken stock concentrate by just adding a pinch of salt when cooking the sauce. 

Day 5 (Dinner)

Soy Sauce Chicken Noodles

Bumble Bee Mum Day 5 Dinner - Soy Sauce Chicken (1)

> Click here for recipe and nutritionist’s feedback

Key learning point: Balance the sodium content in this dish by taking 2 servings of fruits.

In Summary… 5 Key Nutritional Tips I learned:

  1. Use wholemeal flour / rice / pasta whenever possible.
  2. Refrain from using chicken stock cubes and chicken stock concentrate.
  3. Increase vegetable portions.  Each member of the family should get 100g of vegetables per meal.
  4. Take more fruits to balance sodium intake.  Fruits are a good source of fibre and potassium. Sodium and potassium work in tandem to help maintain a healthy blood pressure in healthy adults.
  5. Reduced fat intake by using low fat milk and removing skin from chicken.

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Tip for Healthier Cooking - Bumble Bee Mum

the author

Supposed to be a stay-home mom, but hates staying home. Definition of parenting is bringing the boys out for 'experiential learning' in Singapore, Japan and wherever else in the world her husband can afford to pay for.

2Comments

  1. g says:

    the beef bowl looks so good; i agree, much cheaper to prepare japanese food at home :))

  2. Umberta says:

    Everything looks delicious!! I’m craving some Asian food now 😉
    Have a nice day,
    Umberta
    https://thesecretlifeofanactress.blogspot.fr/

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