egg saute

this recipe was made for three

3 egss
choppe the following three ingredients
1 medium sizxed onion (about 1.5" diameter)
2 pips garlic
1 medium sized tomato (about 2.5" diameter)

to make the gravy
sauce mix the following in a bowl, beat with a fork
1 tbs black soy sauce
1 tbs apple cider vinegar
1 tbs chilli sauce
1 tbs water
1 tsp cinnamon powder
1 tsp ground black pepper

4 tbs vco

raw vegetables to your liking

start cooking
for each egg , beat up with fork
in a work heat one tbs vco
put in the egg, then add some pieces of onions, garlic and tomatoes, fry over low heat
when egg is almost cooked flip over half to make it into a semicircle, remove and put in a long plate
repeat for the other two eggs

decorate around the eggs with raw vegetables such as carrots, cucumber, chinese cabbage, broccoli, etc as long as youhave at least 3 different colored vegetables

heat the rest of the vco in the wok
fry the onion and garlic
add in tomato
add in the mixed sauce
once it starts to boil, turn off fire after 30 seconds
pour the gravy over the eggs and vegetables
serve
eat with brown rice and home made crispy fried chicken

there is no need to add salt or sugar because the sauces are already sweet and sour.

Chicken kebab

300 gm chicken breast
1 medium sized onion
3 bulbs spring onions stalk
2 stems of balsam leaves
1 red chilli
1 tomato
1 teaspoon tumeric powder
1 teaspoon fine pepper
1 tbs oyster sauce
1 tea spoon ground pepper
salt to taste (1/4 teaspoon sea salt)
2 tbs virgin coconut oil
3 wholemeal nan bread

Cara
1. chicken is cut into cubes and marinated with salt, tumeric, fine pepper, chillies and balsam leaf.
2. tomatoes cut cubes
3, chop the spring onions, the bulb mix with the chicken, the leaves mix wiht tomatoes
4. heat up the oil
5. fry the chicken with all the marinated ingredients
6. mix in oyster sauce
7. mix in ground pepper
8. mix in onions
9. mix in tomatoes and spring onions

10 serve with warm nan breads cut into half (semi circle)

Steamed Siakap

1 mediuam size siakap / scaled and cleaned

marinade 1
1 tbs black soy sauce (masin manis)
1 tbs oyster sauce
1 tsp grounded black pepper
1 tsp cinnamon powder
1 tbs honey
1/4 tsp salt (to taste)

marinade 2 (slice thin)
3 pips garlic
1 medium sized onion
2 cm ginger
1 red chilli

leaves of green veggy example chap choy


Steps:
1. Clean fish and make slits on flesh
2. Spread fish with ingredients marinade 1.
3. Push in slices of garlic and ginger in the slits on fish flesh
4. Put the rest of the sliced herbs of marinade 2 over and in the fish
5. Leave to marinade for about half an hour
6. Steam the fish for 20 minutes
7. add in the green veggy and steam for another 1 minute

Note:
My steamer is too small to take the fish whole, so I had to cut it into two halves.

Broccoli health benefits

Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.

Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.

Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.

Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents

Brocolli salad

1 1/2 cup broccoli (chopped florets)
1 tomato (deseeded and chopped)
1 cup cucumber (deseeded and chopped)
1 red chilli (cut slanting slices)
1 red onion (sliced and chopped)
1 tsp garlic & blackpepper seasoning
1/2 tsp salt

Steps:
1. mix the first five ingredients in a bowl
2. sprinkle salt and the garlic pepper on top of the nixed ingredients then mix well again.
3. dish out to serve

The Miracle of the Coconut

the coconut has been misinformed for too long. THe great fruit has many nutritional values and the best is it is agreat weight management fruit.




the oil that is stable even at high tempereatures

Ayam Masak Merah

Here is a red hot recipe which uses fresh chillies and tomatoes . A perfect dish for maintaining a healthy heart and cholesterol level.


600 gm chicken (a medium sized ayam kampung)
for marinade
1 tsp turmeric powder
1/2 tsp coriander powder
1/2 tsp sea salt

to be grounded/blended
5 pips garlic
2 large onions
10 red chillies
1 cm ginger
2 red tomatoes
1 cup water

Cooking medium
palm oil for deep fat frying
1 cup water
4 tbs virgin coconut oil

Seasoning
1 stalk lemon grass
1 tbs tomato sauce
1 tsp sea salt (to taste)
1 tbs honey
1/2 tsp cinnamon powder

Garnishing suggestions
cashew nuts, coriander leaves, raw onion rings,

Steps :
Preparing the chicken and grounded ingredients
1. Clean the chicken and marinade with the seasalt, tumeric powder and coriander powder
2. Put garlic, onions and ginger into blender. Add water to required level. Blend till smooth
3. Strain out the blended ingredients into a bowl
4. Use the strained liquid and put back into the blender with the chillies. Add water if necessary Blend till smooth.
5. Strain out the blended chillies into another bowl
6. Use the strained liquid and put back into the blender with the tomatoes. Blend till smooth.

Ready to cook
7. Deep fry the chicken till golden brown. Take out and put aside.
8. Put 4 tbsp virgin coconut oil into a wok. Fry in half the gounded onions and garlic till fragrant.
9. Add into the fry chilli paste and crushed lemon grass. Fry till the chilli untul it gives a tingling effect to the nose. (somebody is sure to start sneezing) or when it blends well with the oil. Control the heat so that the chillies do not burn. Add in water if the paste becomes too dry.
10. Add in the the rest of the onion & garlic paste, the tomato paste. Simmer for about a minute. Add water if its too dry.
11. Add in the cinnamon powder, honey, tomato sauce and sea salt (to taste) and the fried chicken and simmer for about 3 minutes.
12. Put the cooked ingredients into a serving dish and garnish it with the suggested garnishing listing above.

Serves 3 to 4 to be eaten with cooked brown rice.