Homemade Chocolate Chip Cookie Dough

Adapted from Kawaiisweetworld

 Servings 4

Ingredients:

1. 1/2 cup flour
2. 1/4 tsp baking soda
3. 1/4 cup butter, softened
4. 2 TBS sugar
5. 2 TBS brown sugar
6. 1/2 tsp vanilla extract
7. 1 TBS milk

Tips:

Add in a handful of chocolate chips to the cookie dough above.
You can add this into the ice-cream you are making

Directions:

1. In a mixing bowl, add butter, milk, vanilla extract and sugar and mix well.
2. Add flour and baking powder and mix well.
3. Sprinkle in the chocolate chips and mix well.

Additional Information:

We made these during my niece and nephew's visit to Denmark in June. My niece requested to make edible cookie dough, but we had been busy travelling and seeing Denmark. It was towards the end of their trip, and we were scaling down on the outings and have some home time. So we made it on 20 June, just a day before they left - I am so glad I made it :-)

Writing this post brought back so much sweet and wonderful memories. It was a one of a life time trip for the kids, but also for me :-)

It was my niece who found the recipe that she has always been wanting to try. Kawaii Sweet World is her favorite blogger :-) We think that it could do without the salt and less sugar, but otherwise, we thoroughly enjoyed it, and also the fun of making it.

My mum, always the one with the sweetest teeth, took a bite, and said 很好吃, and she almost finished it for us :-)

We made an additional batch on the same day and add them into the homemade cookie dough ice-cream :-)

References:
http://kawaiisweetworld.com/recipe/edible-cookie-dough/

Healthy No-Cook Swiss Bircher Muesli with Raspberries

Adapted from The Yummy Life

Ingredients:

1. 1/2 cup rolled oats
2. A handful of sunflower seeds
3. 1/4 cup mixed nuts chopped (almonds, hazelnuts, walnuts and pecans)
4. A sprinkle of raisins
5. 2 TBS Greek yogurt 0% fat
6. 8 raspberries
7. 1 tsp maple syrup
8. 3/4 cup fresh skimmed milk
9. Half vanilla pod (optional)

Directions:

1. Add 2 layers of rolled oats, 1 layer of sunflower seeds, 1 layer of chopped mixed nuts, a sprinkle of raisins, 1 layer of yogurt and 1 layer of raspberries into a mason jam jar.

2. Add 1 teaspoon of maple syrup.

3. Fill it with fresh skimmed milk.

4. Stir, mix well and refrigerate overnight.

5. Serve with some fresh raspberries on top.

Step-by-Step Pictorial Guide:

1. Add 2 layers of rolled oats, 1 layer of sunflower seeds, 1 layer of chopped mixed nuts, a sprinkle of raisins, 1 layer of yogurt and 1 layer of raspberries into a mason jam jar.

2. Add 1 teaspoon of maple syrup.

3. Top it up with fresh skimmed milk, stir and mix well.

4. Stir, mix well and refrigerate overnight.

5. Serve with a little sprinkling of chopped nuts and some fresh raspberries on top.

Additional Information:

I normally doesn't measure, but just estimate it into a mason jar jam as shown in the picture. This is a healthy and tasty way of making oatmeal, that can be done the night before and save the morning rush.

References:

http://www.theyummylife.com/Refrigerator_Oatmeal
http://www.theyummylife.com/recipes/224

No-Cook Swiss Bircher Chocolate Muesli with Banana

Recipe adapted from The Yummy Life

Serves 1

Preparation Time: 10 minutes

Ingredients:

1. 1/2 cup uncooked rolled oats
2. 1/2 cup skim milk
3. 2 TBS low-fat Greek yogurt 0% fat
4. 1 TBS cocoa powder
5. 1-2 tsp maple syrup
6. 1 ripe banana sliced
7. 1/4 cup mixed nuts (almonds, hazelnuts)
8. 1 tsp flaxseeds (optional)
9. A handful of sunflowers seeds (optional, but my favorite)

Directions:
1. Add oats, milk, yogurt, cocoa powder, maple syrup and nuts in a jam jar.

2. Screw on lid on and shake to mix well.

3. Remove lid, add bananas and stir with a teaspoon to mix well.

4. Return lid and refrigerate jar overnight.

5. Eat chilled.

Additional Information:
We were in the Swiss Alps and tried the Bircher musli and we loved it. It is very easy to make. The oatmeal porridge is cold "cooked" by letting it soak in milk and yogurt overnight in the fridge. You can literally add anything you like from raisins to nuts to any kinds of chopped fruits.

The picture above does not look so good, although it tasted good (I am not so good at taking pictures). You can find a very nice picture of no-cook otameal from The Yummy Life:

http://www.theyummylife.com/recipes/222/Banana+Cocoa+Refrigerator+Oatmeal

References:
http://www.theyummylife.com/recipes/222/Banana+Cocoa+Refrigerator+Oatmeal

http://www.mueslilover.com/2010/02/recipe-jamie-olivers-bircher-muesli-or.html

http://en.wikipedia.org/wiki/Muesli

Healthy Tasty & Nutritious Edible Playdough

Makes the size of 1 tennis ball

Ingredients:
- 1/2 cup almond or hazelnut butter
- 50ml liquid honey or maple syrup
- 1/2 cup rolled oats ground
- 1 TBS of wheatgerm ground
- 1 tsp of brewer's yeast
- 1 tsp oil (optional: avocado oil or any nut oil such as walnut oil)
- 1 tsp carob powder (optional, to make it chocolaty)
- Food color (optional)

Directions:
1. In a large bowl, mix in almond butter and honey and mix well.

2. Add ground roll oats slowly in along with the rest of the ingredients and mix well.

3. Knead until smooth. Adjust with almond butter, ground rolled oats or honey accordingly.

How to play?
Here is one way.

Tips:
1. After playing with it, use it as spread on the bread for your child's lunch box, for example.
2. Bake it in the oven as cookies at 200 °C (392 ° F) for 5 - 7 minutes or
3. Simply eat it on its own by rolling it into small balls, refrigerate for 15 minutes and ready to serve as snack.

Additional Information:
I tried to research the internet for edible playdough, but only came across the tasty but rather unhealthy ones. Ok, given it is playdough and not dessert, it shouldn't matter much, but I just wanted to find something that is healthier.

Most of the recipes call for dry powdered milk as the replacement for flour in the playdough, which in my opinion is too much dairy. And for the Chinese, it will create too much heatiness in the child, eating milk powder straight!!!

The most popular edible play dough from the internet is peanut butter, but I am not a great fan of peanut butter. I like it, but not enough to want to eat it as playdough. However, I like hazelnut and almond butter.

So I have decided to experiment and make my own edible playdough that is fun, tasty and at the same time nutritious minus the dairy.

This can be an activity for a small children's birthday party, if one can ensure that the hands of the children are clean to play with edible playdough. I know I have classified this under the label "Inexpensive Birthday Ideas", even though this dough is a rather expensive dough. However, in comparison to the cost with the recent trend of Singaporean parents celebrating small children's birthday with hired chef in the form of prata man, balloon man, magician, etc. for small children birthday party, this idea is then indeed fun and a lot way less expensive! It is all relative I guess.

I woke up early this morning before Joshua woke up to make it. It is really tasty, and I hope I can wait till Joshua waits up to play with it and not eat it myself!

This is an activity you can do with your child.

Links:
http://livelearnloveeat.com/2015/02/13/healthy-naturally-sweetened-edible-play-dough/
https://youtu.be/b2eV2zkwAq4

Here are the steps in pictures:

Updates: 29 June 2014 (5Y3M24D)

It was a long time since we did this activity, when J was 2.5 years old. But he remembered it. J has been requesting to make edible playdough for sometime, and we made it together today. We made different color ones this time. He wanted to make his name too. I made the fruits. Then J got the idea to make lollipop with the playdough.

We are out of the normal routine today. That meant that we did not have a rigorious learning day (by that I meant writing Chinese character, piano practice, etc., but we did manage to write a page of Chinese character and a more relax piano practise), but it was only during the most unexpected time that memory is made. It has been very special and memorable one-to-one time. God is trying to speak to me and teaching me the balance of being more relaxed.



Shrimps Salad with Baby Spinach Leaves

Recipe from my colleague Fon

Serves 1

Preparation Time: 5 minutes

Ingredients:
- 1 handful of frozen shrimps
- 1 handful of baby spinach leaves or lettuce
- 1 stalk of spring onions chopped
- 1 TBS olive oil
- Dash of pepper (I usually do without it because it is not available)

Directions:
1. Wash, rinse and drain baby spinach leaves

2. Thaw the frozen shrimps in microwave oven for 2 minutes. It should come out cold, but thawed.

3. Add to the shrimps and spring onions to the baby spinach leaves.

4. Drizzle with olive oil, and sprinkle with pepper and mix well.

Additional Information:
This is a super simple, super fast, very cheap and very healthy meal. I learned this from my colleague Fon. This is what I eat for lunch at work everyday. In fact, many of my colleagues are doing the same. We have all been inspired by Fon :-) The frozen shrimps and the olive oil make it really tasty. Try it.

Nowadays Joshua is very picky about food, so I don't feel motivated making "proper" dinner. I eat this for dinner too (in fact, I am doing it now, and thought I will share the recipe).

If you wonder how I manage to have time to prepare Montessori activities for Joshua, it is because my lunch and dinner are so easy to make - 5 minutes each. And Florian? It is summer time, and he eats yogurt for breakfast and dinner.

Green salad with Soft-Boiled Egg/Grøn Salad med Æg/绿沙拉[lǜ shā lā]

Serves 4

Preparation & Cooking time: 30 minutes

Ingredients:
- 250g of salad leaves
- 1/2 onion or 3 stalks of spring onions chopped
- a handful of baby spinach leaves
- 2 tomatoes chopped
- 1 red pepper bell chopped
- 1 avocado chopped
- 4-5 brown button mushrooms sliced
- 3 soft-boiled eggs
- a handful of pecan nuts or walnuts
- a few stalks of chives chopped
- 1 can of tuna (optional)

Dressing:
- 2 TBS olive oil
- 1/2 - 1 TBS squeezed lemon juice (optional)
- 1/2 tsp soy sauce (optional)
- Sprinkle of salt and pepper to taste

Directions:
1. Mix all the vegetables, eggs (and tuna).

2. Add olive oil, lemon juice, salt and pepper last, just when you are about to serve.

3. Toss and mix well.

Additional Information:
This is Florian's favourite salad, especially on a hot summer day, when he has no appetite for hot soup or oven-baked food. It is rather quick and easy to make (apart from the soft-boiled eggs). I made this for dinner yesterday 5.6.2011. Joshua however doesn't like green salad :-( He had his breakfast oatmeal for dinner instead.

The raw onion or spring onions zest up the salad a lot.

It is a very simple dressing, but the olive oil together with salt and pepper give a lot of taste to the salad and bring out the flavour of the green. Whenever, I am running short of time to make fanciful dressing, I would stick to this easy dressing.

Kale Avocado Salad/Grønkål avocado salad/羽衣甘蓝牛油果拉酱 [yǔ yī gān lán niú yóu guǒ shā lā]

Serves 4

Preparation Time: 25 minutes

Ingredients:
- 1 head kale, discard stem and shred leaves (I prefer the taste of curly kale for this one)
- 1 avocado
- 1 cup tomato chopped
- A handful of black olives chopped into half
- 1 stalk of spring onions
- 2 - 4 tablespoons olive oil (go for less if you can)
- ½ squeezed lemon or lime juice
- ¼ to 1/ teaspoon Himalayan sea salt
- For extra yummy…add 1-2 sheets untoasted nori (snip up with scissors into little bits)
- Optional toppings: walnuts, pine nuts, raisins, flax seeds, sesame seeds

Directions:
1. In a mixing bowl, raw cook the kale by mushing it with olive oil and Himalayan sea salt with hands to create marinated/wilted effect on kale. This also makes it much tastier and easier to digest.

2. Mix in the avocado, tomatoes, spring onions, walnuts, flax seeds and olives and toss with salad fork and spoon.

3. Squeeze in lime or lemon, mix well and serve.

Nutritional Value:
The leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. It has gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients.

Kale is an excellent source of vitamin A, vitamin C and manganese. It is also a very good source of dietary fiber, copper, calcium, vitamin B6 and potassium.

Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as kale, are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer.

A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!

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Additional Information:
Eating kale raw gets the most nutrients out of it. If you are tired of always eating it stir-fry, this is a very easy and tasty recipe for raw kale salad. My Superstar and I tried it for dinner tonight, and we really really enjoyed it. It is not just healthy, but truly truly delicious. I wish I had known earlier that healthy wholesome food can taste so delicious! But better late than never! Try this recipe out or you can come over as our guest :-)

References:
Here is a great video by the raw food coach, Karen Knowler…demonstrating how to make this salad:
http://happyfoody.com/2008/02/12/raw-kale-avocado-salad/

http://en.wikipedia.org/wiki/Kale

Vanilla Ice-cream/Vanilje Is/香荚兰属冰淇淋[xiāng jiá lán shǔ bīng qí lín]

Make 550ml ice-cream, serves 4

Ingredients:
- 400ml low-fat milk (1.5% fat)
- 150ml whipping cream/piskefløde (36% fat)
- 1/4 cup maple syrup or 45g brown sugar
- 1 vanilla bean

Directions:
1. Place a bowl in ice-water and let it cool down.

2. Pour whipping cream into the bowl and whip with a hand-mixer until it obtains a yogurt like consistency.

3. Pour milk into a container, add brown sugar and vanilla and blend the mixture in a mini baby blender for 30 seconds.

4. Add the mixture to the whipped cream and gently stir while keeping the form as it is (it doesn’t have to be even at this moment).

5. Pour in the mixture into the ice-cream maker according to manufacturer’s instructions. It will take about 35-45 minutes and it is ready to be served. If you like the ice-cream firmer, place the ice-cream in the freezer for an extra 1 hour.

References:
http://www.youtube.com/watch?v=ramzEoBjcV4

No-Bake Apple Walnut Tart/Valnød Æbletærte/苹果馅饼 [píng guǒ xiàn bǐng]

Picture: Top: Crust, Middle: Filling, Bottom: Finished No-Bake Apple Walnut Tart

Serves 8
Ingredients:
Crust:- 2 1/2 cups (250g) walnuts
- 1/4 cup rolled oats
- 3/4 - 1 cup dried dates

Filling:- 3 green or red apples, sliced (Choose naturally sweet varieties such as Gala, Golden or Red, Delicious, Fuji, Pink Lady, Red Rome)
- Juice of 1 lemon in 2 cups water
- 1/4 tsp cinnamon
- 1/8 tsp ground clove
- 2 TBS honey
- 2 TBS raisins
- 1/2 cup water

Directions:1. Process walnuts and pitless dried dates in food processor until well mixed and ground, but not smooth (about 40 seconds). It should be a coarse texture when done.

2. Mix in rolled oats and press evenly into a 9-inch tart pan. Set in refrigerator while making the filling.

3. Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.

4. Place apples in a large pan with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.

5. Remove apples and syrup from hot pan and let cool in bowl for about 1 hour.

6. Spread apples evenly over crust. The tart can be served right away or it will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little yogurt if desired.

Cooking Tips:This no-bake crust is fantastic if prepared correctly. It is important to choose dates that are firm and not too gooey. Zahidi dates are usually good for this. When processing your crust you may have to do it in two batches. Combine half the dates and half the walnuts in each batch. Process well, but do not make the mixture too smooth. You should not process more than 40 seconds for each batch. You want to have a coarse texture that is ground enough to hold together when pressed. Take a pinch of crust between your fingers and press it together. If it is over processed the crust will end up pasty and will not be good. If it is not quite ground enough it won't hold together.

References:http://whfoods.org/genpage.php?tname=recipe&dbid=67

Green Salad/Grøn Salad/绿沙拉[lǜ shā lā]

Preparation & Cooking time: 10 minutes

Ingredients:
- Baby spinach leaves
- Ricola
- Other leaves

Dressing:
Tahini dressing (see earlier post)

For babies:
This is NOT for babies.

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Additional Information:
This salad must be mad with fresh vegetables, not frozen. When running lack of time to make dinner, this salad is the easiest to prepare - no need any chopping, but rinse.

Better still, it comes in a ready mixed package in Netto, Superbest, and Føtex supermarket, though the ready mixed ones are more expensive than if you mix it yourself.

Leafy salad taste really great with Tahini dressing.

Tahini Dressing/芝麻酱[zhī má jiàng]

Recipe from Judith Manalo adapted from Sticks 'N' Sushi Restaurant Copenhagen

Preparation & Cooking time: 5 minutes

Ingredients:
- Tahini (Sesame paste) (1 teaspoon)
- Maple syrup (1 teaspoon)
- Olive oil (2 tablespoons)
- Flax seed oil (1 teaspoon)
- Lime (half)
- Dash of sea salt
- Walnut oil (1 teaspoon) (optional)

Directions:
1. Mix them together and stir
2. Serve with salad

For babies:
This is NOT for babies.

Nutritional Value:
Tahini is made from ground sesame seeds which are a very good source of the minerals copper and manganese. They are also a good source of magnesium, calcium, iron, phosphorus, vitamin B1 and zinc. In addition, sesame seeds are a good source of both dietary fiber and monounsaturated fats.

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Additional Information:
Tahini originates in ancient Persia (Iran), under the name ardeh (ارده) 'holy food'. Tahini is from an Arabic loanword to English. Tahini basically means sesame seed paste/butter, and it is made from ground sesame seeds. It is similar to the Japanese sesame paste/sauce used when eating sabu sabu. The Chinese uses sesame oil as seasoning in their porridge and cooking as well as sesame paste in their desert "tangyuan". Tahini-based sauces are common in Arab and Israeli restaurants as a side dish or as a garnish.

Raw Pepper Bells/Peber Frugt/番椒[ fān jiāo]

Preparation and cooking time: 5 minutes

Directions
1. Wash, rinse and chop
2. Combine with the classic Chinese dipping sauce and serve as a side dish

For babies:
From 10 months. Puree the red pepper raw, serve and freeze the rest in the ice-cube tray. Can keep up to 8 weeks. For older babies, simply serve as finger food without the chinese sauce.

Nutritional Value:
Red peppers are also an excellent source of vitamin C, vitamin A, vitamin B6. They are a very good source of fiber, folate, and vitamin K as well as the minerals molybdenum and manganese. They also contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.

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Additional Information:
When I am very hungry and can't wait to make food, this really serve as a delicious and healthy quick snack. Combine it with the classic Chinese sauce, and it tastes superb! Can use as a side side for a quick dinner after work, if I am stressed to make food.

Double Chaos/Dobbelt Kaos/双乱[shuāng luàn]

Serves 2

Preparation & Cooking Time: 30 minutes

Ingredients:
- 200g raw salmon
- 100g salmon egg roe
- 1 ripe avocado diced
- A handful of baby spinach
- 2 sheets of Japanese toasted seaweed (cut up into small pieces)
- 1 small bowl of brown or white champignon mushroom diced (optional)
- 1 red capsicum (optional, for the colour)
- 1 cup Japanese rice
- 1 cup brown rice (healthier option, but if you prefer, you can also substitute this with Japanese rice)
- Half a small rice bowl of Japanese sushi vinegar
- Half a small rice bowl of Japanese sake (optional)
- 2 TBS of brown sugar

Directions:
1. Wash, rinse and cook rice in 3 parts water in an automatic rice cooker (takes about 20 minutes). In the meanwhile, chop all other ingredients up.

2. Once done, switch power off rice cooker. Mix in vinegar, sake and sugar in the rice bowl and mixed into the cooked rice in the rice cooker. Let stand for 5 minutes covered.

3. Scoop rice into a big soup bowl. Sprinkle all the other ingredients on top of the rice and enjoy it with Japanese soya sauce, wasabi, Japanese pickled ginger and a cup of Japanese green tea :-)
Note:
You need to freeze the raw salmon for 24 hours at -20 degree celsius before you can use the salmon. It is easy to cut the salmon into slices when it is still frozen.
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Additional Comments:
Just as I was running dry of ideas for a quick dinner, my Significant Other requested to eat Japanese. Hmmm…. Japanese… surely it can’t be made in a quick time. Then I got the idea from Steak ‘n’ Sushi restaurant’s menu called Chaos. Basically the dish “Chaos” is a big bowl of rice topped with ingredients such as raw salmon slices, etc. That is quite easy to make. We made two portions for dinner – one for my Significant Other and one for me. So I called our dish “Double Chaos” :-). Unfortunately, J was too tired to join us, as he only had one nap today. Thus, he went to bed already at 6.30pm. But my Significant Other and I could enjoy our dinner just the two of us :-)

Try this dish. You will love it… if you love Japanese food! Notice that I have improvised by using brown rice, and in my portion, I have skipped the sugar (my Significant Other kept his). Hey, who says that sushi can’t be healthy with brown rice.
For those who live in Copenhagen and want to enjoy brown rice sushi, check this restaurant out www.greensushi.dk (recommended by my friend, Fon).

Fromage Frais/清爽干酪[qīng shuǎng gān lào]

Fromage frais is light and refreshing. It is available in 0.2% fat. It is a delicious and healthy alternative to whipping cream.

Tips:
1. Use in place of cream in dessert

2. Use in place of mayonnaise in potato, tuna, chicken or egg salad

3. As a topping for jacket potatoes with a few snipped chives

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Additional Information:

One of the recipe calls for fromage frais. What is fromage frais? Some of you may know it, but Idon't and have not tried it before. I know that it is something French. After being in Europe for 9 years, I am slowly discovering many interesting and healthy food, which I have not noticed, until I took an interest in cooking. So I went to look it up on the internet.

It is low-fat light curd cheese. It has the consistency of a cream cheese but with fewer calories and less cholesterol. Fromage frais can be used as a healthy substitute for cream cheese and sour cream. It is similar to yoghurt, but without the latter's fermented quality and live bacteria. It is served either as a dessert, frequently with added fruit, or used in savory dishes with herbs and spices. It is often served with honey in restaurants, as fromage blanc au miel.

The best fromage frais is probably found in France, but I went racky in the Danish supermarket and found it there too. Apparently, the Danes use it quite a lot. I choose the 0.2% fat content, which is the lowest fat content available in Denmark.

清爽干酪，是一种用牛奶加入水果调味制成的浓稠的奶油甜点.

Light and Healthy Danish Egg Salad/Dansk Æggesalat/鸡蛋沙拉[jī dàn shā lā]

Serves 4

Preparation Time: 30 minutes

Ingredients:
- 2 cooked eggs (120g)
- 1 cooked potato (100g) cut into small pieces
- 1 cooked carrot (100g) cut into small pieces
- ½ cup of cucumber cut into small pieces
- ¼ onion finely chopped
- ½ garlic pressed
- 100ml fromage frais 0.2% fat or Greek yogurt 0.1% fat
- A handful of cress (optional)
- Salt and pepper to taste

Directions:
1. Cut cucumber into small pieces and sprinkle with salt and pepper. Then set aside.

2. Cut carrot and potato into small pieces and steam them or cook them with just enough water to over them for 10 minutes. Then drain and sprinkle with salt and pepper. Then set aside and let it cool down.

3. Boil eggs in a small covered pot until water is brought to boil, turn off fire and let it sit for 15 minutes.

4. Peel eggs and chop them up finely.

5. Mix pressed garlic, salt and pepper into fromage frais.

6. Add all ingredients * (except garden cress) and mix well.

7. Rinse, cut and add garden cress to the salad.

8. Serve with rye bread or other bread.

* If cucumber exude juice, squeeze firmly to drain juice off first.

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Additional Information:
I made this for the first time for dinner today, and Daddy and J liked it. Danish potato salad is very light and don’t make you feel like you need to flush water down your intestines after eating it, yet delicious like Japanese potato salad, but without the Japanese mayonnaise. My favourite is Japanese potato salad and I am very happy that I have found a healthy alternative that tastes like Japanese potato salad.

Tuna Sandwich/Tun Sandwich/金枪鱼三明治 [jīn qiāng yú sān míng zhì]

Serves 4

Preparation Time: 20 - 30 minutes

Ingredients:
- 1 avocado sliced
- 4 - 8 pieces of lettuce
- 4 wholemeal pita bread

Filling:
- 1 can of tuna (140g)
- 150ml fromage frais 0.2% fat or Greek yogurt preferably 0.1% fat
- ½ onion finely chopped
- 2 TBS spring onions finely chopped
- 1 can of sweet corn (140g)
- Pinch of salt and pepper to taste
- ½ lime squeezed (optional)

Directions:
1. Mix all filling ingredients together.
2. Serve with lettuce, avocado and bread.

Tips:
Add a handful of thawed frozen green peas to add more vegetables content.

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Additional Information:
This is very healthy (because the filling is made of tuna and fromage frais as main ingredients) and fast to make. It is quite an ideal food for picnic, although you have to keep it away from the sun. It is also ideal to make for lunch at work. I am probably going to make this sandwich for our next date to go kayaking.

Tuna Salad/Tunsalat/金枪鱼沙拉[jīn qiāng yú shā lā]

Serves 4

Preparation Time: 10 minutes

Ingredients:
- 1 can of tuna (140g)
- 150ml fromage frais 0.2% fat
- ½ onion finely chopped
- 2 TBS spring onions finely chopped
- 1 can of sweet corn (140g)
- Pinch of salt and pepper to taste
- ½ lime squeezed (optional)

Directions:
1. Mix all ingredients together.
2. Serve with bread, avocado or cucumber.

Tips:
Add a handful of thawed frozen green peas to add more vegetables content.