Ye Ting Tan, Author at Simple Balance Nutrition

eating-at-night-when-the-body-is-primed-for-sleep-may-have-implications-for-health-of-shift-workers-photo

I’m a night shift worker, how to eat healthier?

March 24, 2020

by Ye Ting Tan with No Comment Weight Management

Those of you who do shift work understand the unique challenges when it comes to healthy eating. Your typical meal times are completely thrown off or you sacrifice a meal just so you can get more sleep. Loading up on refined sugar and caffeine is the norm. By the end of shift, you’re starving, not thinking properly and reach for fast, unhealthy options.

Here are some of my top tips on how to stay healthy while working night shift:

EAT YOUR MAIN MEAL BEFORE YOUR SHIFT

Eat your main meal a few hours before going to work. Eat a small meal and have healthy snacks throughout the night.

PACK YOUR OWN FOODS

Bringing healthy meals and snacks from home will make it easier to eat well on your shift. A meal should be balanced combination of carbohydrates, protein and vegetables/fruit.

HAVE A SMALL & LIGHT MEAL AFTER A NIGHT SHIFT

After a long night shift, it is hard to sleep well if you’re too full or too hungry. Healthy snacks such as whole grain cereal with milk and fruit or a piece of whole grain toast with a little peanut butter are good choices.

AVOID FATTY, FRIED, SPICY OR SUGARY FOODS

All these foods can make you feel sluggish and contribute to unwanted weight gain. They can be even worse overnight when your digestive processes are slowed, causing heartburn, indigestion gas and constipation. A snack with a little protein will provide energy when you start to feel tired and hungry. You can try a handful of nuts with fruit, or plain Greek yogurt with berries.

CUT DOWN ON CAFFEINE

Drinking caffeinated beverages can help you stay alert, but too much caffeine can interfere with sleep, make you feel nervous or irritable and upset your stomach. To cut down on caffeine switch to decaffeinated tea or coffee, or herbal teas.

DON’T FORGET YOUR WATER

Drinking plenty of water to prevent dehydration and constipation. It may help you to feel more alert during your shift. Make sure you have water available and sip it throughout your shift.

TAKE ACTIVE BREAKS

Do some stretches during your break. Walk up a flight of stairs, or go for a brisk walk during break time. Some light exercise will boost you energy, improve your mood and help you sleep better.

Did you know that we offer personalized nutrition consultation service for kids and families? If this is something you’s like to learn more about, please visit here.

Adding Herbs and Spices to Baby Foods

February 21, 2020

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Picky Eating Toddler Nutrition

Herbs and spices provide our foods with a multitude of flavours, fragrances, and colours. However, many parents worry about adding flavour this way to their babies’ food, believing that spices are hot and not suitable for little ones’ taste buds.

Baby food doesn’t have to be bland!

There is a big difference between hot spices and aromatic ones. Aromatic spices, such as turmeric, garlic, ginger, dill, cumin, nutmeg, garlic, dill, and cinnamon, are perfectly fine to introduce to baby after 6 months.

This guide explains why I recommend parents adding herbs and spices to baby’s food, the benefits of adding them and gives some ideas on how to start introducing them to your baby.

WHY YOU SHOULD INTRODUCE HERBS AND SPICES TO BABIES

If your baby doesn’t have any digestive problems, I always encourage parents who are just starting weaning their babies, either by purees or baby led weaning (around 6 months of age), to experiment with herbs and spices from the beginning. The more you expose your baby to a variety of tastes and flavours, between 6-12 months, the more likely it is that they’ll accept a variety of food later on in life! This means adding herbs and spices right from the beginning helps reduce the chances of pickiness.

In fact, breastfed babies are often introduced to a variety of spices even before starting solids. Breast milk can change its flavour, depending on a mum’s diet. If mum enjoys spicy and flavoursome food, then her baby will be exposed to this through her milk, helping create and develop a taste for flavoured foods. Therefore, by flavouring food with a variety of herbs and spices, you’ll continue the benefits of flavour exposure found in breastmilk.

What about exclusively formula fed babies? We know that babies are made to handle various flavours from the first day of their life, they were capable of experiencing various spices without any issues. So bland food is actually not a requirement for them and it’s natural for them to experience different flavours. If your baby is exclusively formula fed, then they wouldn’t have that exposure, and so beginning with some herbs and spices when they start solids is a great way to get those taste buds primed for new flavours.

As salt and sugar should be limited in baby food, spices and herbs are a great way to flavour food.

BENEFITS OF INTRODUCING HERBS AND SPICES AT AN EARLY AGE

Trains the baby’s taste buds to enjoy variety flavors and will set the foundation for healthy eating habits.
Teaches the baby to expect change with food. Offering a plain mashed banana one day and a mashed banana with a dash of cinnamon the next can have a valuable influence on the child’s evolving palate.
Fresh herbs are packed with antioxidants, vitamins and minerals.
Herbs and spices are great flavour enhancers without adding unnecessary sugar and salt.
Helps babies transition to family food, as your baby will be familiar with those tastes and more likely to accept them.

WHAT ABOUT HOT SPICY FOODS?

Hot spicy foods (cayenne pepper or jalapeño) can hold off for a while. But, it is recommended to use aromatic spice first, such as curry, cumin, oregano, turmeric, cinnamon, mint, basil, allow them to experience those flavours first, before adding small amounts of hot spices. We live in Malaysia, the 3 major cultures that have influenced Malaysian food are Malay, Chinese and Indian. A lot of Malaysian dishes can be classified under the hot and spicy category. So, once you start, use mild spices in small dosages, therefore, you can cook a dish that the whole family can enjoy.

POPULAR FLAVOUR COMBINATIONS

Here is a list of baby friendly herbs, spices and natural flavor enhancers and the foods that pair well with them:

Vegetables

Asparagus: Parmesan cheese
Banana: rolled in unsweetened coconut
Broccoli: nutritional yeast
Butternut squash: cinnamon, nutmeg, allspice or ginger
Carrots: basil and garlic; or cinnamon
Cauliflower: curry powder
Green beans: garlic powder
Mashed potatoes: dill or garlic
Pumpkin: cinnamon, nutmeg, or ginger
Sweet potato: cardamom, cinnamon, cajun spice or nutmeg

Fruits

Applesauce: cinnamon, nutmeg, allspice, or ginger
Avocado: cilantro or parsley
Bananas: cinnamon or allspice
Pears: ginger or cinnamon

Grains/Cereals

Oatmeal: cinnamon and nutmeg
Pasta: basil, oregano, or garlic
Rice: cinnamon, nutmeg, cardamom, or ginger
Quinoa (sweet): cinnamon, nutmeg, cardamon, or ginger
Quinoa (savory): garlic powder, pepper, onion powder, basil, or oregano

Dairy

Plain yogurt: cinnamon or mint

Meat

Chicken: ginger; rosemary, sage and thyme; lemon zest and pepper; or basil and oregano; paprika
Beef: garlic and pepper; or onion powder and pepper
Salmon: dill, lime or lemon

TIPS TO ADD SPICES & HERBS TO BABY FOOD

When adding herbs and spices, make sure to start simple and try not to add too much so as to overpower the food. Start out by adding one herb or spice to your baby’s food and then building it up from there by mixing with other flavours.

Storage: Store spices in airtight containers away from light and heat. Whole spices will keep for around 1-2 years but after around six months, ground spices will start to lose their aroma and flavour. So buy in small amounts and use often!
Pre-mix spice blends: Always read the packaging when using pre-mix spice blends (as they often have added sugar and salt), try making your own blends.
Start slowly: Start with plain foods so baby can try the taste of the food on its own.
Use small amounts: Once baby has tasted the food plain, you can gradually add spices and herbs you use when cooking for the rest of the family. Use small amounts to start with to allow your baby to get used to different flavours. You don’t want to overpower the food. Start out by adding just a pinch.
Prepare fresh leafy herbs properly: Wash fresh herbs and then puree or finely mince before adding to baby food. Large leaves can be a choking hazard
Don’t give up: If your baby rejects the flavour of the spices/herbs just remember that it can take up to 10-20 exposures for a new flavour to be accepted.

Let’s give our babies something other than tasteless mush or finger foods to eat! I’m a firm believer that babies deserve the tasty goodness we feed ourselves. When you implement these tips, you will create a change in taste and expectation for your baby. When babies learn to accept change with food, they become less likely to get stuck in food ruts.

If you’ve added herbs and spices to your baby food, what’s your little one’s favourite combinations?

Healthy Yee Sang Salad for Chinese New Year

January 21, 2020

by Ye Ting Tan with One Comment Recipes

‘Yee Sang or Yu Sheng’ is a salad made with fresh shredded vegetables, fruits, crackers and usually raw fish. Also known as “prosperity toss” salad. Yee Sang is a must have during Chinese New Year in Malaysia and Singapore. It is a fun, colourful and delicious salad.

When Chinese New Year is around the corner, you see restaurants start putting up yee sang set ups . Supermarket or grocers would also sell them in pre-packed boxes for easy take away. I’ve had the restaurant versions and boxed versions but I never had homemade version.

Yee Sang is usually served as the first dish, during the 15 days of Chinese New Year (some even before) as a form of good luck for the new lunar year. Whether its a homemade or restaurant version, the abundance of colours are the other main attractions of the dish. So I kinda made my own version with a few different colours of vegetables this year.

It’s not hard to make it at home, but it’s quite alot of work!

Enjoy! Huat ar!

Healthy Yee Sang Salad For Chinese New Year

2 from 1 vote

Print Recipe Pin Recipe

Prep Time 45

Cook Time 5

Total Time 50

Course Appetizer

Servings 10

Ingredients

MAIN INGREDIENTS

Carrots, shredded
Daikon, shredded
Cucumber, shredded
Beets, shredded
Corn, cooked
Red cabbage, shredded
Cherry tomatoes, whole
Pomegranate seeds
Mango, sliced
Mandarin orange, segmented

SAUCE

4 tbsp Plum sauce
2 tbsp Honey
Juice of 2 limes

OTHER CONDIMENTS

Crushed peanuts
Roasted sesame seeds
Crackers

Instructions

Arrange all the ingredients on a big plate.
Make the sauce by mixing plum sauce, honey and lime juice.
Sprinkle sesame seeds and crushed peanuts.
Pour sauce over yee sang in a circular motion.
Toss the salad as high as you can and say auspicious wishes for the coming year during the “lou hei” tossing ceremony.
Eat

Notes

Other Ingredients:-

Seafood: fresh salmon, smoked salmon, jelly fish, abalone

Nuts: sunflower seeds, Pumpkin seeds

Fruits: pomelo, papaya

The idea is to keep the yee sang colourful and to ensure that you’ll be able to hold the ingredients with chopsticks and toss them high up.

Golden Cornmeal Bread

January 9, 2020

by Ye Ting Tan with No Comment Recipes

My family has been enjoying this corn bread recipe for a while. One of the reasons I love this corn bread recipe is that you don’t need anything fancy to make it. This recipe is one you can make any day, any time, with what you have on hand. You can use any kind of pan and don’t need any special ingredients. With just a few things you probably already have on hand you can make the best corn bread ever!

What is Cornmeal?

What is cornmeal? What about polenta? It can be confusing. Cornmeal can be found in the baking aisle of grocery store. Cornmeal is just dried and then ground field corn and you can typically find it in a fine or medium grind. Both will work well for this recipes. Polenta and grits will also work in this recipe. Corn flour is more finely ground and can also be used.

Topping Ideas for Cornmeal Bread

This recipe is great with:

A drizzle of honey
Butter
Jelly or jam
Or just as it is

Enjoy!

Golden Cornmeal Bread

This easy homemade corn bread recipe comes out fluffy and perfect every time! It is the absolute best cornbread and a family favorite for years and years.

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Prep Time 10

Cook Time 30

Total Time 40

Course Breakfast, Snack

Ingredients

1 1/4 cups milk or more as needed
1 tbsp white vinegar
4 tbsp butter melted, plus more for greasing the pan
1 1/2 cups cornmeal
1/2 cup all-purpose flour
1 tbsp baking soda
1 tbsp sugar
2 eggs

Instructions

Heat the oven to 375F. Heat the milk in the microwave until it reaches about 100F. It will be a little hotter than lukewarm water. Stir in the vinegar and let rest while you prepare the other ingredients. Grease a square baking pan with some butter.
Combine the cornmeal, flour, baking soda, salt and sugar in a large bowl. Whisk the eggs into the soured milk. Stir the milk mixture into the dry ingredients just enough to combine everything. If the batter is very dry and doesn’t come together easily, add another 1 or 2 tablespoons milk.
Add the 4 tablespoons butter and stir until just incorporated; avoid overmixing. Pour the batter into the prepared pan, spread into an even layer, and put in the oven.
Bake for 25 to 30 minutes, until the top is lightly browned, the sides have pulled away from the pan, and a toothpick inserted into the center comes out clean. Cut into squares and serve hot or warm.

I’ve Thalassemia, Can I Take Iron Supplement

May 21, 2019

by Ye Ting Tan with No Comment Supplementation

Thalassemia is an inherited (i.e., passed from parents to children through genes) blood disorder that causes your body to make less hemoglobin or abnormal hemoglobin.

Hemoglobin is the oxygen-carrying component of the red blood cells. It consists of two different proteins, an alpha and a beta. If the body doesn’t produce enough of either of these two proteins, the red blood cells do not form properly and cannot carry sufficient oxygen. When there are not enough healthy red blood cells, there is also not enough oxygen delivered to all the other cells of the body, which may cause a person to feel tired, weak or short of breath. This is a condition called anemia.

People with thalassemia may have mild or severe anemia. Severe anemia can damage organs and lead to death.

DIAGNOSIS

Your doctor will do an examination and ask about your health history. Tests you may need include:

A complete blood count (CBC): to measure hemoglobin and the quantity (size) of red blood cells.
An iron level test: to identify whether the cause of the anemia is iron deficiency or thalassemia.
A blood test (Hemoglobin Electrophoresis): to measures the amounts of different types of hemoglobin, to help find out which type of thalassemia you have.
A gene test: to help confirm mutations in alpha and beta globin-producing genes.

TYPES OF THALASSEMIA

When we talk about different “types” of thalassemia, we might be talking about two things:

the specific part of hemoglobin that is affected – alpha or beta
the severity of thalassemia – trait, carrier, intermedia, or major

Alpha Thalassemia

People whose hemoglobin does not produce enough alpha protein have alpha thalassemia. There are four types of alpha thalassemia that range from mild to severe in their effect on the body.

Alpha Thalassemia Silent Carrier
Alpha Thalassemia Trait or Mild Alpha Thalassemia
Hemoglobin H Disease
Alpha Thalassemia Major

Beta Thalassemia

People whose hemoglobin does not produce enough beta protein have beta thalassemia. There are three types of beta thalassemia that also range from mild to severe in their effect on the body.

Beta Thalassemia Trait
Beta Thalassemia Intermedia
Beta Thalassemia Major or Cooley’s Anemia

TREATMENT

Treatments for thalassemias depend on the type and severity of the disorder.

People who are carriers or who have alpha or beta thalassemia trait have mild or no symptoms. They’ll likely need little or no treatment.

1. Blood Transfusions

Hemoglobin H disease or beta thalassemia intermedia, may need blood transfusions on occasion.
Beta thalassemia major (Cooley’s anemia), they’ll likely need regular blood transfusions (often every 2 to 4 weeks). These transfusions will help you maintain normal hemoglobin and red blood cell levels.

2. Iron Chelation Therapy

The hemoglobin in red blood cells is an iron-rich protein. Thus, regular blood transfusions can lead to a buildup of iron in the blood. This condition is called iron overload. It damages the liver, heart, and other parts of the body.

3. Folic Acid Supplements

Folic acid (1-2 mg) is a B vitamin that helps build healthy red blood cells.

4. Blood or Bone Marrow Stem Cell Transplant

A blood and bone marrow stem cell transplant replaces faulty stem cells with healthy ones from another person (a donor). Stem cells are the cells inside bone marrow that make red blood cells and other types of blood cells.

A stem cell transplant is the only treatment that can cure thalassemia. But only a small number of people who have severe thalassemias are able to find a good donor match and have the risky procedure.

BOTTOM LINE

Thalassemia is an inherited condition affecting hemoglobin production. The most common outcome is anemia but complications include spleen enlargement and bone problems.
Treatment depends on the severity of the thalassemia but may involve regular blood transfusions.
People with thalassemia may be advised to avoid iron supplements and foods rich in iron because they are at risk of iron overload.

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

REFERENCES:

Why Shouldn’t Babies Eat Honey?

March 13, 2019

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition

The American Academy of Pediatrics (news) and the World Health Organization advises that honey should not be added to food, water, or formula that is fed to infants younger than 12 months of age. This technically, applies to raw and unpasteurized honey, local honey; even applies to all foods and baked goods containing honey.

Honey can contain spores of bacterium called Clostridium Botulinum, which can germinate in a baby’s immature digestive system and release the toxin that causes Infant Botulism – a potentially fatal illness.

Honey should never be given to a child under the age of 12 months old.

SIGNS AND SYMPTOMS OF INFANT WITH BOTULISM

Symptoms typically appear within 12-36 hours after eating contaminated food, but may occur as early as a few hours and as late as 10 days.

muscle weakness
flat facial expression
decreased movement
lethargy in feeding or weak sucking
weak cry
constipation

These are all a result of the muscle paralysis caused by bacterial toxin. If your infant has signs of botulism, it is recommended you visit the emergency room immediately as this is a life-threatening illness. Be sure to keep samples of the potentially contaminated food for testing.

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS?

These spores are usually harmless to adults and children over age one. In adults, the amount of botulism spores ingested (if any) from honey is really quite negligible because we have mature intestines. The intestines of an adult contain enough acids to counteract the production of toxins the botulism bacteria produce. Once an infant reaches the age of 1 year or older, their immune system is well developed and intestines have a balance of acids that help destroy and fight off any toxins that the botulism bacteria produce.

WHAT ABOUT FOODS CONTAINING HONEY?

Children under age 1 should not be offered any foods with honey, including yogurt with honey and cereals and crackers with honey, such as honey graham crackers, honey nut cheerios, honey wheat bread. Cooking and baking do not reach temperatures high enough to kill or destroy the botulism spores.

Honey is unsafe in any form under one.

BOTTOM LINE

Honey contains modest amounts of B vitamins and vitamin C, it can be a nice addition to your baby’s diet, but it’s important to wait until after 12 months of age. Remember, honey, a sweetener, does have a lot of calories, just like other natural sugars. Read labels carefully to see if processed foods contain honey.

Did you know that I provide personalized nutrition consultation service for families? If this is something you’d like to learn more about, check out here.

Get Your Kids Back into a Routine after Chinese New Year

March 3, 2019

by Ye Ting Tan with No Comment Child & Family Nutrition Toddler Nutrition

We are one month post Chinese New Year, but do you still feel like you’re running around without purpose? Even with Chinese New Year decorations packed away, and you still feels like you are always rushing to catch up.

Daily routines and schedules go out the window.

Meals are often “catch as catch can”, with sugary, fatty snacks counterfeiting as nourishment.

Bedtimes get delayed due to visiting, family trips, school works.

Like post-vacation blues that leave you with an “overall decrease in well-being and work productivity following a satisfying vacation” the month after the holidays can leave us feeling let down. And our children feel it too. They had free time, parties, treats, and fun throughout February.

The only way out?

It’s not nagging. It’s not yelling.

It’s a routine.

That’s right. Routines bring in the structure your children are needing right now. Even if your child can tell time, he won’t always order his day by hours and minutes. Rather, to a child, life is a series of events. And when those events are predictable and routine, your children develop a healthy sense of structure. That structure helps them feel safe which means they’re happier, more cooperative, and less inclined to fight.

Now that the holidays have passed and all the big plans and parties that filled your schedule are no more, mealtime and bedtime can finally be your priority again. Use these tips to get your family back into routine after Chinese New Year.

START WITH BEDTIME

We all know our children don’t function well if they’re not getting enough sleep. With extracurricular activities (sport practice or tuition class) restarting after the holiday break, your bedtime routines may be getting pushed back a bit.

Take time to reconnect with children at bedtime using reliable rituals, like singing a lullaby or reading a bedtime story together.

FIGURE OUT THE BEST WAKE-UP TIME

With enough sleep under their belts, your children will be able to wake up with plenty of time to get everything done in the mornings. Add up all their morning tasks, estimate how much time they each take, and then add an extra five-minute cushion. Now, using that time, count backwards from the time they need to be walking out the door. That’s the time they should be waking up each day.

REGULAR AND STRUCTURE MEALTIME

Eating at the same time every day not only reduces hangry but also eliminates snacking between meals.

Mealtime is a good way to introduce good eating habits.

Make sure that your children are eating a healthy breakfast every day. Breakfast is important for every member of your family as it improves your concentration, strength, endurance, and performance.

EAT TOGETHER

Your meals don’t have to be fancy, or pretty. But the act of spending set time together can have a big impact on our children. Sit around the table and share some thoughts, such as a highlight of each person’s day – each person takes a turn describing a good thing that happened that day and a tough problem they had to deal with.

TOSS THE SWEETS

If you don’t want your children to come home from school and choose cookies over healthier snacks. Toss or give away the rest of those candies or cookies that are sitting around. Make plenty of healthy choices available to them.

PHYSICAL ACTIVITY

Make time for exercise during the day as it helps to tire your child out and improve their appetite at mealtime.

BOTTOM LINE

There’s no one magic food or drink that will counter nutritional damage done over the Chinese New Year. All in all, the most important thing is to get back to the basics of building a healthy eating pattern and routine – get a good night’s sleep, make exercise a part of your daily routine, choose healthier foods and clear all the sweets out of your house.

What area has been especially challenging for you to keep as a routine after holidays?

Frozen Yogurt Bark

February 2, 2019

by Ye Ting Tan with No Comment Picky Eating Recipes

My son has always loved Frozen Yogurt Bark and although it can get very messy, I like the fact he is getting a healthy snack yet he thinks he is getting a “treat”.

What is Frozen Yogurt Bark?

Frozen yogurt bark is simply yogurt frozen on a tray with lots of different foods stirred through and/or added to the top of the yogurt. It is very simple to make and can be easily customized to suit taste.

What Yogurt Should You Use?

Any yogurt will work but I prefer to use plain greek yogurt and sweetened it with fruit.

Make it Healthier?

Like most foods, not all frozen yogurt bark is created equally. It will all depend on the yogurt used and the toppings/stir-ins that you choose to add.

Don’t offer very often – If your yogurt bark is made from an added sugar yogurt with toppings such as candy and chocolate.
If you use a plain yogurt with toppings, such as fruit and nuts, then you have yourself a healthy snack.

Can I Give it To a Baby?

Once your baby has started solid foods then YES you can offer frozen yogurt bark. One word of warning though, prepare for a lot of mess! The yoghurt melts fast and tends to go everywhere!

Things to consider when making frozen yogurt bark for a baby:

Do not add honey to sweeten the yogurt. Babies under one should not consume honey. If you wish, you can use a different sweetener, such as maple syrup, but I don’t encourage adding sweeteners to babies food. I’m sure they will be more than happy with this snack unsweetened.
Do not add whole nuts or big pieces of nuts to the bark, they can increase the choking risk.
Cut fruit into small pieces, to the size that your baby is used to eating (blueberries, raspberries, bananas, shredded apples, grapes, etc).

Enjoy!

Notes

Best if enjoyed right away as it melts very quickly.

What toppings would you put on your frozen yogurt bark?

Frozen Yogurt Bark

Frozen Yoghurt Bark is a great after school snack or after dinner dessert. It takes minutes to prepare and is ready after 4 hours of freezing. Store pieces in a ziplock bag for an instant frozen snack.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 4

Total Time 4 10

Course Snack

Servings 6 people

Ingredients

2 cups plain yogurt
2 tbsp honey (optional)
1 tbsp vanilla extract (optional)

Toppings

Berries
Dark Chocolate chips
Nuts/Seeds
Dried Fruits

Instructions

Mix together the yogurt, honey and vanilla.
Spread onto a parchment lined baking sheet and sprinkle with desired toppings.
Freeze for at least 4 hours or overnight, then break into pieces and serve.
Place broken pieces into a resealable container or bag, store in freezer up to 3 months.

Notes

Best if enjoyed right away as it melts very quickly.

Cold Soba Noodles with Peanut Sauce

January 10, 2019

by Ye Ting Tan with No Comment Recipes

Soba noodle salad. Why not? Peanut sauce. Oh Yeah !

In the hot summer weather, nobody likes to turn on the oven. So I decided to make this meal so that everyone will enjoy chilled.

Peanut Sauce

This recipe can be made ahead of time for meal prep, but I would recommend storing the peanut sauce with the noodles to keep them moist. You may want to make a double batch of sauce and drizzle a little extra over your meal every day for an extra burst of flavor.

Salad Bowl

Carbohydrate: Soba noodles made from Buckwheat. You can usually find them in the Asian/Oriental section of most grocery stores, They keep well as leftovers but are more flavorful than traditional pasta, which makes them a great ingredient for a noodle salad bowl.

P/S: Not all Buckwheat Noodles are gluten free, so if you are GF, please be sure to read the ingredients before you purchase.

Veggies: You can load with crunchy veggies like purple cabbage, carrots, bell peppers, and cucumber.

Protein: If you’d like to add more plant based protein to this meal, feel free to add in some chopped tofu, tempeh, fried egg, or nuts.

Now that’s a meal!

Enjoy !

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Cold Soba Noodles With Peanut Sauce

This cold Soba Noodles with Peanut Sauce is a filling vegetarian entree that is perfect for an on-the-go lunch or light dinner.

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Prep Time 10

Cook Time 5

Total Time 15

Course Light dinner, Lunch

Servings 4 people

Ingredients

6 ounces soba noodles

PEANUT SAUCE

6 tbsp water (add more if too dry)
1/2 cup natural peanut butter
2 tbsp reduced sodium soy sauce
1 tbsp rice vinegar
1/2 tbsp ginger grated
1 tbsp sirracha sauce

FOR THE BOWL

Thinly sliced assorted veggies (I used carrots, bell peppers, cucumber)
Lemon wedges
Chopped peanuts

Instructions

Cook soba noodles according to package directions. Rinse under cold water to cool. Set aside.
In a small mixing bowl, mix together all the peanut sauce ingredients with a whisk until sauce forms.
Chop your desired veggies.
To assemble, divide the noodles between 4 dishes and top with veggies and drizzle the peanut sauce on top.

Banana Clafouti

January 8, 2019

by Ye Ting Tan with No Comment Recipes

Clafoutis is a popular baked French dessert of fruit. Traditionally a Clafoutis is made with cherries, but it can be made with any fruit you wish.

To finish off the seemingly endless supply of over ripe bananas, I made this banana clafoutis a couple of weeks ago and it was delicious.

This dessert is so easy and simple to make and will be perfect for breakfast or dessert. I usually have ripe bananas lying around, and I hate to waste them. I know I can save it for banana bread later, but I love having a few good banana recipes from which to choose.

Enjoy !

Banana Clafouti

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Prep Time 10

Cook Time 35

Total Time 45

Servings 6 people

Ingredients

1/2 cup all-purpose flour
1/3 granulated sugar
4 eggs
1 tsp vanilla extract
2 cups milk
2 bananas
2 tsp lemon juice

Instructions

Preheat oven to 400 degree F (200 degree C). Lightly grease or spray with a non-stick spray a 9 -inch (23 cm) deep-dish glass pie plate or a 8-inch (20 cm) glass baking dish.
In a bowl, combine flour and sugar; which in eggs and vanilla until blended. Gradually whisk in milk until frothy. Set aside.
Cut bananas into thin slices and place in a bowl with lemon juice. Toss gently to coat in juice. Arrange banana slices in the bottom of prepared baking dish, overlapping slightly. Gently pour milk mixture over top of bananas.
Bake in preheated oven for about 25 minutes or until top is golden brown and centre is puffed. Let cook on a wire rack for 15 minutes. Serve warm or let cook completely.