Chinese Fish Congee Made with Quinoa

Serves 4

Preparation & Cooking Time: 45 minutes

Ingredients:
1. 1 can tuna fish in oil
2. 1 cup quinoa
3. 1 stalk spring onions chopped for garnish
4. A handful of lettuce sliced thin
5. 1-1.5 litre water
6. Salt & Pepper to taste
7. Garlic oil (optional)
8. 1 egg (optional)

Directions:
1. Bring a pot of water and quinoa to boil.

2. Add salt to taste and simmer under medium-low heat (no. 2.5 on my stove) for 45 minutes or until it is cooked and reaches the consistency that you desire. If you wish it to be softer, cook longer.

3. Add tuna fish, stir and mix well and cook for a minute.

4. Dish, garnish with spring onion, lettuce and garlic oil and serve

Tips:
1. You can crack an egg into the porridge.

2. You can also substitute tuna fish with chicken, prawns, pork, etc.

3. For adults, you can also add a bit of garlic oil as garnish for more fragrance and flavour.

4. For babies, you can blend the chicken in the baby blender, if baby is too young to eat bite size chicken pieces.

5. When you are making the Chinese Ginger Chicken Soup, why not use some of the soup and make Quinoa Congee Porridge :-)

Nutritional Value:
Quinoa is a highly nutritious food. Quinoa has been rated by the WHO as possessing protein of a quality similar to milk. It has been classified as a supercrop by the United Nations on account of its nutritional value and high protein content. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Quinoa is higher in lysine than wheat. Quinoa grain has a lower sodium content and is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

Quinoa also contains vitamins B6, Niacin and Thiamin. Quinoa is lower in carbohydrates than most other grains, but an excellent source of complex carbohydrates and cooks in about half the time of regular rice. Quinoa is low in fat.

Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It has the highest protein level of any cereal and is also excellent for potassium, phosphorous, iron and magnesium.

The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.

Millet is gluten-free and is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.

-------------------------------------------------------------------------------------------------------------
Additional Comments:
Using can tuna fish is a quick, easy and yet nutritious way to prepare porridge. Quinoa is a much more nutritious grain than rice, and it tastes great as congee.

The Mixed Grain Chinese Chicken Congee Porridge/Kinesisk kylling grød/藜谷小米粥鸡粥 [lí gǔ xiǎo mǐ jī zhōu]

Serves 2

Preparation & Cooking Time: 45 minutes

Ingredients:
1. 300-400g boneless chicken or 1-2 pieces of thigh
2. Rice (1/2 cup)
3. Quinoa (3 TBS)
4. Millet (3 TBS)
5. 1 egg (optional)
6. Ginger (1/2 to 1 inch, optional)
7. Leek (1 stalk - white portion only)
8. Spring onions (1 stalk, optional)
9. Salt & Pepper to taste (optional, skip this for babies)
10. 1-1.5 litre water
11. Garlic oil (optional)

Directions:
1. Cut chicken into small pieces

2. Cut ginger into cut slices

3. Bring a pot of water to a boil, add chicken and ginger and cook under medium-low heat until chicken is tender and cooked

4. Add rice, quinoa and millet and stir under low fire until cooked

5. Dish, garnish with garlic oil, sprinkle on some chopped spring onions and serve

Tips:
1. You can crack an egg into the porridge.

2. You can also substitute chicken with pork, prawns to create variety.

3. For adults, you can also add a bit of garlic oil as garnish for more fragrance and flavour.

4. For babies, you can blend the chicken in the baby blender, if baby is too young to eat bite size chicken pieces.

5. When you are making the Chinese Ginger Chicken Soup, why not use some of the soup and make Quinoa Congee Porridge :-)

Nutritional Value:
Quinoa is a highly nutritious food. Quinoa has been rated by the WHO as possessing protein of a quality similar to milk. It has been classified as a supercrop by the United Nations on account of its nutritional value and high protein content. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Quinoa is higher in lysine than wheat. Quinoa grain has a lower sodium content and is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

Quinoa also contains vitamins B6, Niacin and Thiamin. Quinoa is lower in carbohydrates than most other grains, but an excellent source of complex carbohydrates and cooks in about half the time of regular rice. Quinoa is low in fat.

Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It has the highest protein level of any cereal and is also excellent for potassium, phosphorous, iron and magnesium.

The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.

Millet is gluten-free and is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.

-------------------------------------------------------------------------------------------------------------
Additional Comments:
I have experimented with different grain to find the right recipe that could make more nutritious porridge whilte tasting like the delicious traditional Chinese congee porridge made with rice. And I think I have found it. Cooking porridge with quinoa or millet actually provides the same results and taste, since the texture and feel of cooked quinoa and millet is very much like rice. And you can adjust the desired consistency of the porridge with water or chicken stock.

I am documenting it down to remember it. Sorry, the photo doesn't look so good. I didn't have time to garnish it up. Too hungry then!

You can use this to serve to a sick child, just thin the porridge to the desired consistency that is acceptable to your child. If your child does not have appetite, then you can give him just pure chicken soup.

You can chopped some vegetables such as florets of broccoli into it as well.

Here is a pic of one I made the other day

The Chicken Oatmeal Congee Porridge/Kinesisk kylling grød/麦片鸡粥 [mài piàn jī zhōu]

From my mum's recipe

Serves 4

Preparation & Cooking Time: 30 minutes

Ingredients:
1. 500g boneless chicken
2. Oatmeal (8 tablespoons)
3. Ginger (1/2 to 1 inch)
4. Leek (1 stalk - white portion only)
5. Spring onions (1 stalk)
6. Egg (1-2, optional)
7. Salt & Pepper to taste (optional, skip this for babies)
8. 1.5 litre water

Directions:
1. Cut chicken into small pieces

2. Cut ginger into cut slices

3. Bring a pot of water to a rapid boil, add chicken and ginger and cook under medium-low heat until chicken is tender and cooked

4. Add 8 tablespoons of oatmeal, 1 chopped leek (white portion) and stir under low fire until oatmeal are cooked

5. Dish, sprinkle on some chopped spring onions and serve

Tips:
1. You can crack an egg into the oatmeal porridge.

2. You can also substitute chicken with pork, prawns to create variety.
3. For adults, you can also add a bit of garlic oil as garnish for more fragrance and flavour.

4. For babies, you can blend the chicken in the baby blender, if baby is too young to eat bite size chicken pieces.
5. When you are making the Chinese Ginger Chicken Soup, why not use some of the soup and make Oatmeal Congee Porridge :-)

-------------------------------------------------------------------------------------------------------------
Additional Comments:
Presenting the modern day Chinese congee.... The Chicken Oatmeal Congee Porridge... taste like the Chinese congee porridge, probably a wee tiny bit stickier and heavier, but definitely healthier and more nutritious. And you can always adjust the desired thickness with water or chicken stock.

You can use this to serve to a sick child, just thin the porridge to the desired consistency that is acceptable to your child. If your child does not have appetite, then you can give him just pure chicken soup.

The Rainbow Fruit Juice/Den Regnbue Frugtjuice/彩虹果汁[cǎi hóng guǒ zhī]

Clockwise from left: Prepare the vegetables and fruit, Washed and peeled vegetables and fruit, juicer and the final result :-)

Ingredients:
- 1 apple (red colour)
- 1 orange (orange colour)
- 1 carrot (orange colour)
- 1 beetroot (purple colour)
- A handful of spinach (green colour)
- 1 inch of ginger (yellow colour)
- A handful of frozen or fresh blueberries (blue colour) (optional)

Directions:
1. Prepare all the vegetables and fruit.

2. Peel the orange and beetroot.

3. Juice them in a juicer and drink it immediately.

Tips:
1. If you line the fruit pulp holder with a plastibag before using the juicer, it will be easier to clean the juicer after use.

2. Don't throw away the fruit pulp. It can be used in cakes, vegetable lasagne, muffins, bread, etc. boil into vegetable stock for soup.

Nutritional Value:
Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called "carotenoids." Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins." Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

Beets are also an excellent source of folate and a very good source of manganese, potassium, and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.
-------------------------------------------------------------------------------------------------------------
Additional Information:
This is my favourite fruit juice. It is very nutritious, as it contains both vegetables - the spinach and carrot - and fruits. It is less appetizing to drink spinach juice alone. In this concortion, the apple and the orange help to sweeten the spinach, as well as provide the added vitamin C. An apple a day keeps the doctor away, and this concortion helps our family to achieve that easily. The carrot provides vitamin A to our body. The Danes like to jazz up their fruit juice with ginger, and it is actually very delicious with ginger. The ginger also helps to keep the body warm during winter (while at least, that's the Chinese belief). The beetroot is full of antioxidant.

It is amazing just how sweet just 1 apple and 1 orange can add to the concortion. Thus, it would be a hit with toddlers too - tastes just like pure soda to them :-)

Notice I am practising "feeding the rainbow" - yellow colour from ginger, orange colour from carrot and orange, red from apple, purple from beetroot, blue from blueberries and green from spinach. Ok, although the end result looks red, thanks to the beetroot!

Different coloured fruit/vegetable contains different nutrients. Thus, we should all try think of the rainbow and eat a variety of the different coloured vegetables and fruits, in order to get a variety of vitamins, minerals and phytonutrients.

If your child is sick and does not have appetite for solid food, not to worry, try to give him this vitamin bomb instead :-)

References:
http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
http://www.bbcgoodfood.com/howto/guide/ingredient-focus-beetroot

8 October 2014

Bread buns made from the beetroot Rainbow fruit juice pulp

Vegetable Soup/Grønsager Suppe/蔬菜汤[shū cài tāng]

For babies from 8 months.

This is very important to introduce to baby soon after solids are established (when you don't have to worry about solids anymore). It will save you a lot of headaches when you need to nurse a sick baby :-)

Chinese Ginger Chicken Soup/Sunde Kinesisk Ingefær Kylling Suppe/鸡湯[jī tāng]

Ginger chicken soup with goji berries

Ginger chicken soup without goji berries suitable to nurse a sick child

My cousin Ai Hoon's recipe

Serves 4

Preparation & cooking Time: 30 minutes

Ingredients:
- 1 whole chicken
- 5-8 slices of ginger
- 2-3 stalks of spring onions
- 1.5-2 litre of water
- A handful of Goji berries (optional)
- Salt and pepper (optional)

Directions:
1. Boil sufficient water in a pot to just cover the whole chicken.

2. Meanwhile, slice ginger and wash spring onions, and add them into the pot.

3. When water is boiling, add in chicken and let it cook for 1 minute.

4. Reduce heat (no. 4 on my stove) and let it simmer under low fire for 20 minutes until cooked.

5. Cut chicken into pieces, scope up soup and chicken into a bowl and serve :-)

Pressure Cooking Method:
Add all ingredients (max. 1/2 capacity), cover lid and once pressure cooker reaches pressure according to your cooker, let it cook for 20-25 minutes (for me: no. 2 setting on pressure cooker and no. 2 on stove).

Note: If you are using chicken pieces instead of whole chicken, the let it cook for only 5-6 minutes after reaching pressure.

Tips:
1. You can serve the chicken and soup separately by serving the chicken on a serving plate with the sauce from here: http://elainengfriis.blogspot.com/search/label/Asian%20Sauces%20and%20Dips Serve it with brown rice.

2. If you don't like clear soup, you can use the soup as chicken stock for your cooking. In fact, it is the same way, chicken stock is made.

3. You can add goji berries, but don't add this if you are serving to a sick child, as goji berries are considered a heaty food.

Nutritional Value:
Chicken is rich in protein, heme iron, calcium, potassium, niacin and phosphorus (which help release the energy from protein, fats and carbohydrates during the process of metabolism), vitamin B6 and selenium, a powerful anti-oxidant.

Ginger is both a spice as well as a herb that boasts of a number of medicinal properties. It contains lipids, proteins, carbohydrates, Calcium, Fietary Fiber, Iron, Magnesium, Manganese, Potassium, Protein, riboflavin, Selenium, phosphorous, Vitamin C, E and B6, and trace nutrients. It is also an antioxidant. The nutrients present inside ginger, especially its volatile oils - gingerols and shogaols, accord a number of health benefits to its users. The Chinese believe that ginger stimulates gastric juices, provides warming and soothing effects for colds and coughs, relieves nausea, expels wind in the stomach, protects the body against bad bacteria and prevents and fights against cancer.

----------------------------------------------------------------------------------------------------------------------------
Additional Information:
This is really a quick, easy, tasty, nutritious and very healthy recipe, and fits perfectly for a working mom. This is actually a simplified version of making the Singaporean Chinese Hainanese Chicken rice. Although I prefer to steam chicken, making chicken this way takes shorter time than steaming, and if I don't have the time to steam chicken, I will make this chicken dish. Because of the way it is cooked, by simmering the chicken, the chicken is very succulent. A bite of chicken slide down your throat like fish, without the fishy smell, of course :-) Daddy really likes it a lot.

It is at the same time very healthy, because this way of cooking is non-greasy. It is also super nutritious, containing chicken, which is considered tonic food to the Chinese, as well as ginger, which is believed by the Chinese to promote health and keep the body warm during winter. The ginger and spring onions also give the soup a lot of flavour. Try it, if you are in a hurry to make a healthy Chinese fast food :-)