Healthy Food

How to Make Vegetables Nugget:
Raw Material:
- Carrot, grated coarse 100 gram
- Broccoli, chopped finely 100 gram
- Wheat flour, 75 gram
- Water, 100 ml
- Salt, 2 Tea Spoon
- Sugar, 1 Tea Spoon
- To taste Pepper
- 3 Eggs, beaten in a separate place
- Puree Onion 3 cloves
- Puree Garlic 2 cloves

Material Coatings:
- Bread flour, 100 grams
- 3 Eggs for dyes, whisk in a separate place
- Oil for frying

METHOD OF PREPARATION
1. Mix flour, water, carrots, broccoli, eggs beaten, salt, sugar, pepper, mix well. Enter the spice paste, Mix again until smooth.
2. Cover a baking sheet with baking paper,enter the mixture. Steam for 20-30 minutes or until cooked. Remove and Chill.
3. After the dough in the pan cool, separate dough from pan.Shape the dough according to taste or printed with cookie cutters.
4. Dip the dough is formed into the whipped egg and coat with bread crumbs. Store in the refrigerator for 2 hours.
5. Batter-fried till golden nugget and serve.

Healthy Food

INGREDIENTS
• Green beans, frozen  120 gram
• Red onion, sliced thinly  40 gram
• Spinach leaves, fresh 120 gram
• Yogurt  100 gram
• Spring onion, chopped  20 gram
• Balsamic vinegar  4 tsp

METHOD OF PREPARATION
1.  Boil the beans in salted boiling water for 10 minutes.
2.  Strain and set aside to cool.
3.  Mix all the vegetables except the spring onion and toss with olive oil and vinegar.
4.  Pour yogurt over salad and then garnish with spring onion

HEALTHY COOKING TIPS
1.  Cook and serve vegetables just before eating to  retain maximum nutrient value.
2.  Make your own healthy salad dressings to control the amount of fat, oil or seasonings.
3.  Milk and dairy products provide calcium, which is essential for healthy bone growth and development.

Publisher By Health Promotion Board Singapore
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How Make Healthy Rice Salad

Ingredients: 4 large yellow capsicums that are able to stand upright; 2 cups cooked rice; 80g French beans; 100g canned corn kernels; 1 large tomato, seeded and diced; 4 tablespoons extra virgin olive oil; Salt and pepper, to taste; 10g coriander, minced; 100g shredded cheese (optional).