My Cooking Journal 26 - Stir Fry Button Mushrooms With Sliced Pork In Oyster Sauce

 

This time, I would like to introduce one of my favourite dishes – “Stir Fried White Button Mushrooms with Slice Pork in Oyster Sauce”. In this dish, I have added red onions and spring onions to give a touch of pungent aroma. I personally enjoyed the intense flavour and crunchy texture of this dish.

White button mushroom (Scientific name: Agaricus bisporus) has great value of nutrition facts, easy to cook and taste more flavourful when cooked. It is believe that button mushrooms contain several valuable nutrients that will benefit our heart, boost our immunity and enhance weight loss. It has high amount of copper that assist in producing blood cells. Research studies show that it is capable of reducing inflammation in arterial cells that will help in lower the risk of blood flows problem. 

In addition, button mushrooms contain anti-oxidants properties and are beneficial to our immune system. It helps to increase the production of natural killer cells and other proteins to fight against foreign invaders and assist in repairing our body tissue. It is low in energy density (low-calorie) that improves our body compositions and helps maintaining body weight loss. Additional nutrients are vitamins B and D2 and minerals such as iron, zinc, magnesium, phosphorous, potassium that will also enhance our diet nutrition.

 

Select and Store

 

You can easily buy them in any supermarkets or local wet markets. If choosing mushrooms, make sure that they’re firm and plump with uniform colour, no signs of bruising or dampness. I usually wrap them in paper and store it in an air tight container. They can last for 3 to 7 days in the refrigerator.

 

Preparing and Cooking

 

When preparing, give them a quick rinse avoiding them absorbing too much water as mushrooms are porous. Then use a paper towel to pad dry. Cut or slice them as desired. When they are cooked, majority of their nutrient contents remains and only between 5 to 20 percent of their value is lose. It is recommended to sauté for approximately 7 minutes in high heat to maximize their flavour and nutrition. 

 

Ingredients

 
 1. 1 pack White Button Mushrooms - Cut into thin slice, rinse and pad dry before cook

 2. 1 piece of pork loin (2 inch thick) - Cut into thin slice 

 3. 2-3 stalk Spring Onions - Wash & Cut into 2 inch length 

 4. 2 medium size red onion - Wash, remove skin and cut into thin slice 

 5. 2 slices Ginger 

 6. 1 clove Garlic - skin peel and slice (1 table spoon)

 7. Oyster sauce – ½ table spoon for stir fry and 1 teaspoon for seasoning of pork slice

 8. Pinch of corn flour, pepper & sugar 

 9. 2 tablespoon Olive Oil

My Cooking Journal 25 - Stir Fry Salt And Pepper Prawns

As a Prawn lover, I enjoy the firm texture and natural sweetness of this ocean creature. It makes me mouth watering and tempting when served in any style. Prawns are well known for its high cholesterol contents. You need to watch your diet and avoid eating too much deep fried prawn as deep frying foods contain higher cholesterol levels (due to saturated fat). It should be alright if you consume in moderation and have them in steam or grill style for health benefit effects. Here is some basic nutrition that prawns can provide for our body. 

Prawns are low in saturated fat and calories and with good source of protein and omega-3 fatty acids.  It contains vitamin B3 and B12 and good source of minerals such as iodine, potassium, phosphorous, selenium, iron, sodium, calcium and magnesium.

Its complete supply of protein will assist in maintaining healthy skin, hair and nails. By eating a portion of prawns will provide 50% of the daily protein needed in our body. Prawns rich in Vitamin B3, B12 and iron (copper) aid the production of red blood cells in our body and prevent anemia and symptoms of weakness and fatigue.  It also helps to maintain a healthy thyroid through its supply of copper.

Minerals like phosphorous, calcium and magnesium in prawns will work together to give us stronger bones and teeth and a relaxing nerves and muscles too.

Prawns provide significant amount of Omega-3 fatty acids benefits our mental health and reduce risk in depression as well as stroke and heart disease.  It also contains selenium (antioxidant) that will help to fight against certain form of cancer and ease the symptom of arthritis by reducing the inflammation in the body. 

Buy and Store:

You can purchase prawn from local supermarkets or wet markets. When selecting prawn, choose those with shinny and firm shells. Just ensure that the shells are not broken, not in slippery texture and not with loose or missing heads. The eye should look shiny, intact and not distorted . If there's any sign of discolouration and odour smell, it is likely to turn bad soon.

It is best to cook after purchase or within three days of purchase. Refrigerated it in the freezer compartment  for up to 5-7 days can still be good. You can used back the orignal packaging or transfer it to a plastic container prior storing it in the freezer compartment.

Ingredients:

1. 10 Medium Prawns
2. 2-3 stalk Spring Onions - Wash & Cut into 2 inch length
3. 2-3 stems Curry Leave  - Wash, remove leave from stem and cut the stem into 2 inch length
4. 4-5 slice Ginger
5. 1 clove Garlic - skin peel and mince
6. 1 Red Chiller - Wash, Deseed, Cut into thin slice (3 to 4 Chilli Padi is prefer)
7. 2 tablespoon Corn Flour
8. 1/2 teaspoon Ground White/Black Pepper - crushed
9. 1/2 teaspoon Sea Salt
10. 3 tablespoon Olive Oil
11. 2 tablespoon Martell (Hard Liquor)

My Cooking Journal 24 - Stir Fry Broccoli and Cauliflower with Fish Cake

Broccoli belongs to the cruciferous family of vegetables which includes relatives such as cabbage, cauliflower, turnips, bok choy etc. With its high nutrition properties, it is recommended to consume regularly. 

This vegetable is low in calories and packed with Vitamin such as C (high level), A (high level), B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate). Its also contain minerals such as calcium, iron, magnesium, phosphorous, dietary fibre, potassium and zinc.

Vitamin C helps the body to absorb iron, eases symptoms of common cold, boost immune system and repair body tissue. And with the presence of sulphur and amino acids in Broccoli, it has become a good detoxifier that will help to purify our blood, remove free radicals and toxins from your body, combat problems such as skin disease, rashes, arthritis, rheumatism etc.

Vitamin A (mostly beta-carotene) helps to maintain good eyesight and prevent cataracts. It also helps to balance the Vitamin D metabolism in our body and boost our immunity with the assistance of others vitamins and minerals such as copper, zinc, phosphorous etc.

With the presence of Vitamin C, B and A, it helps us to maintain healthy skin and hair and revives our skin tissues. Folate (B9) is good for woman in sustaining growth of normal tissue, prevent birth defects. Broccoli being rich in Calcium assists us to build strong bone and teeth and prevent osteoporosis.

It is definitely a great food for weight watcher as it is low in calories and high in fiber. It helps to prevent constipation problems and maintain good digestive system. Beside this, its rich in fiber, beta-carotene, omega-3 fatty acids along with chromium (mineral) help to regulate blood pressure and reduce blood cholesterol levels, this in turn will help us to maintain a healthy heart.

Last but not least, one impressive characteristic of Broccoli is it helps to fight against cancer. It contains phytochemicals (anit-carcinogens) which includes indoles and isothiocynates also called suolforaphase that helps to promotes good enzymes to fight against cancer like breast cancer, lung cancer, prostate cancer etc.  

Buy, Storage and Preparation:

You can purchase broccoli from local supermarkets or wet markets. Before purchase, choose those that are firm, greenish or purple-green in colour and compacts with florets. Make sure the broccoli is unwilted, no yellow/brown spots on stalks/forets and no yellow flowering as this is a sign of maturity.

It is best to cook after purchase or within three days of purchase. Refrigerated it for up to 5-7 days can still be good. To maintain it freshness, wrap in paper towels or newspaper, then place it in a plastic bag and refrigerate it. 

If happens that you decided not to cook it after washing and trimming of the broccoli, just store them in a air-tight container and keep it in refrigerator for up to 3 days.  It can still maintain it freshness.

Preparation (Broccoli or Cauliflower):

Cut the flowerets into quarters or halves to achieve even size for ease of stir frying. Peel the stem and slice stems diagonally to 1/2 inch length . Wash thoroughly in water and drain.

Ingredients:

1. 100g Broccoli - Refer above for preparation
2. 100g Cauliflower - Refer above for preparation (same method as broccoli)
3. 50g Red Capsicium - Optional (I used up my remaining portion)
4. 1 piece Fish Cake - Cut into thin slice
5. 3 slices Ginger
6. 1 clove Garlic - skin peel and mince
7. 1 tablespoon Oyster Sauce - mixed with 1 tablespoon water
8. 1 teaspoon Corn Flour - for sauce thickening
9. 1 tablespoon Olive Oil
10. Pinch of Pepper, Sea Salt and Sugar
11. 1/4 cup Water

 

My Cooking Journal 21 - Chinese Style Stir Fry Asparagus With Fresh Squid

Thinking of what kind of well-balanced nutritional veggies to prepare for your kids? Try cooking asparagus which is really a wise choice for all ages and great benefits to weight watchers as asparagus is low in sodium, calories and no cholesterol or fat.

Asparagus is well loaded with fiber, folate, vitamin A, B6, C, K, thiamin and minerals such as phosphorous, selenium, potassium, iron, copper, calcium, manganese and magnesium. This herbaceous plant is also well rich in glutathione that act as a body detoxifyier, super antioxident and immune systems booster.

In all,  the antioxidents present in asparagus helps protect our body from growth of cancerous cells. The vitamins and minerals contents will help to regulate blood sugar level, lower blood pressure, prevent kidney stones and urinary tract infections, enhance growth of immune cells and red blood cells, strengthen capillary walls, neutralize free radicals, reduce aging process and helps to maintain healthy skins and bones.

It is a leading Folic Acid's supplier among any others vegetables (provide 60% of the recommended daily allowance). As Folic acid is well known for helping your body to produce and maintain new blood cells, preventing cause of cancer and helps our brain to fight against cognitive decline. It is specially important for pregant woman in preventing of neural tube defects.

Buy, Selection and Storage:

Asparagus can be thick or thin and comes in three colours: white, green and purple. Usually green is commonly found in local supermarkets or wet markets. For stir fry purpose, I prefer to choose thick asparagus. Choose those that is straight, firm, uniformly sized spears with closed tips and not dried up. It is best to use it within two or three days of purchase. Otherwise you can wrap it up in paper towels or newspaper and stored in refrigerator for up to 5 days.

If you have wash and cut into pieces and decided not to cook instantly, just pat try and store them in a air-tight container and use within 2  or 3 days for best quality. Storing in the air tight container can still maintain it freshness.

Preparation:

Cut off the tough end of the stem and discard. Wash thoroughly, then use a vegetable peeler to deskin the asparagus stem all the way through the lower part. Do not deskin the top part with "leaves". Cut stalks diagonally of about 2 inches length.   

Ingredients:

1. 3 to 4 stalks Asparagus - See above for preparation
2. 1 piece Squid - Wash, remove membrane, vein, eyes and cut into rectangle slices with diagonal pattern on surface. (refer my cooking journal 4 - method no. 1 if you want to find out how to process the squid) 
3. 1 tablespoon olive oil
4. 3 cloves garlic - skin peel and sliced
5. 3 slices of ginger
6. 1 teaspoon sesame oil - for marinate of squid
7. 1 teaspoon fish sauce - for marinate of squid
8. 1 tablespoon oyster sauce
9. 1 teaspoon of corn flour - for marinate of squid and sauce thickening
10. pinch of pepper, salt and sugar - to taste 
11. 2 tablespoon water

My Cooking Journal 19 - Chinese Fried Rice

Sometimes, if I have run out of idea on what to cook or my laziness has simply shut my brain to generate any cooking ideas, I would then choose to cook fried rice (Chinese Style) for my family. It is a very simple dish to cook and the ingredients involved are usually very easy to source in your fridge.

The main ingredients are white rice (preferably overnight/left over rice), egg, garlic, fish sauce whereas the rest of the ingredients really depends on individual's preference. 

However, to get a nice and tasty fried rice, it is best to use chilled overnight rice as the freshly cooked rice contains more moisture in it tends to give you a sticky lumpy texture after cooked.

My Ingredients:

1. 1.5 cup cooked rice, preferably refrigerated overnight or for at least 4 hours
2. 5 cloves garlic, minced
3. 1 carrot (small size), cut into small cubes
4. 1 piece fish cake, cut into small cubes
5. 1 small stalk cauliflower, wash and cut into small florets
6. 1 piece chinese sausage, cut into thin slice
7. 4-5 pieces sliced ginger
8. 2 eggs
9. 2 tablespoon olive oil
10. 2 tablespoon fish sauce
11. Sugar, Sea Salt and Pepper, as desired
12. Fried Shallots and sliced red chilli, for garnish

My Cooking Journal 18 - Stir Fry Pork Liver (猪肝)

I love to eat pork liver. Whenever my craving is haunting me, I would cook this famous authentic Chinese dish.  However, not all people can accept the taste of pork liver as it has raw smell and looks bloody if it is undercooked. So, one must be careful with the handling and cooking process to make it tastier.

Before we talk about cooking pork liver, there is some good points of pork livers to be shared with everyone. 

Pork livers are low in sodium, zero sugar, very high in iron, niacin, pantothenic acid, phosphorus, riboflavin, selenium, vitamin A, B12, C and zinc. Also high in thiamin and vitamin B6. Therefore, it is a good food that helps to regulate our blood circulation, capable in maintaining our eyesight, bones, skins, nervous system, promotes growth and maintenance of cells, tissues and sperm production (for men).   

The only main bad point about pork livers is they are very high in cholesterol. It contains around 100% of the daily recommended amount that we needed. This has indirectly increase our risk for coronary heart disease if we do not consume in moderation.

Buy and Selection:

Pork livers can be purchased at any local supermarket and wet market. Choose those that are bright red in colour and remember to check the packing date if you purchased from supermarket. Try to consume the pork liver within one to two days after purchased. It will tend to lost out its freshness and becomes more powdery in texture if you refrigerate it for too long.

Ingredients:

1. 1 piece Pork Liver (150g - 200g), rinse well and cut into thin slices
2. 3 stalks Spring Onions, cut into two inch length and seperate out the white and green part
3. 15g Ginger - cut into thin strips
4. 5 cloves Garlic - cut into slices
5. 1 Red Chilli, cut into slices
6. 1 tablespoon - dark soya sauce (thicker texture)
7. 1 tablespoon - light soy sauce
8. 1 tablespoon Sesame oil (for cooking)
9. 1 teaspoon Sesame oil (for marinate)
10. 1 teaspoon Cornflour (for marinate)
11. 3 tablespoon water
12. A dash of black pepper, sea salt and sugar (to taste)

Methods:

1. Marinate pork liver slices in a bowl with 1 teaspoon sesame oil, dash of sugar and pepper, 1 tablespoon of light soy sauce and  1 teaspoon of corn flour. Mixed well and set aside (Preferably marinate for 30 min.)
2. Boil a pot of water and add dash of sea salt. Once boiled, pour in the seasoned pork liver slices and off the heat. Blanch the pork liver briefly in the pot of hot water, then remove them from the pot within 15 second. This will help to reduce the raw smell. 
3. Heat up 1 tablespoon of sesame oil, once heated, add in ginger strips, white part and some green part spring onions and stir fry over high heat till fragrance. Add in garlic and red chilli slices, stir fry till garlic become lightly brown. Then, reduce to low heat.
4. Add in pork liver slices, give it a quick stir and add in 1 tablespoon dark soya sauce, dash of sugar and black pepper and stir well for 2 minutes.
5. Add water (to make a sauce base) and stir well.
6. Then , follow by green part of spring onions and stir till spring onions become soft.
7. Off heat, dish out from wok and serve hot.

Note:

Pork Liver has no connective tissue, so try not to overcook it as it will become very dry and tough which will destroy the taste. However, pork liver must also be cooked till little pinky in the inner side (to give a soft and tender texture) as eating raw pork liver may cause irritation to your digestive system.

 



Method 3



Method 4

Method 5

Method 6

This dark soya sauce (superior grade) makes a great sauce for my stir fry pork liver

 

My Cooking Journal 15 - Stir Fry Leek with Seafood and Firm Bean Curd

Leeks are close relative to onions, garlic and scallions as they belong to the one vegetable family known as Allium vegetables. Compare to onions or scallions, leeks are sweeter in taste, milder and more refine in flavour (when cooked).  

Leeks process few good nutritions to our bodies. It is relatively low in saturated fat, sodium and cholesterol (capable of possessing low blood pressure effect and hence, lower risk of heart disease), rich in Dietary Fiber (assist in digestion and metabolism), Vitamin A, Vitamin C (Assist in repairing body tissues and boosting immune system), Vitamin K (Promotes strong bone and teeth), Vitamin B6, Folate, Manganese, Iron and Magnesium (Enhance proper growth and function of our body for sustaining optimum health). Apart from that, leeks contain some anti-bacterial properties to assist us to fight against infections.

Buy, Selection and Storage:

You can purchase leeks from local supermarkets or wet markets. Before purchase, choose leeks that are firm and less than 1 1/2 inches long (shorter leeks are more tender and delicate in taste). Make sure that the green parts are un-wilted and no green/yellow/brown spots on stalks. 

Leeks should wrap in paper towels or newspaper and stored in refrigerator for up to 5-7 days. If you have washed and cut, you can stored them in a air-tight container and keep it in refrigerator for 3-5 days.  It can still maintain it freshness.

Ingredients:

1. 3 stalks leeks - Thoroughly washed, sliced diagonally into 2 inches length
2. 4 pieces Medium Size Prawns - Washed, deshelled and deveined 
3. 1 piece Squid - Wash, remove membrane, vein, eyes and cut into rectangle slices with diagonal pattern on surface. (refer my cooking journal 4 - method no. 1 if you want to find out how to process the squid) 
4. 1 block Firm Bean Curd -  Cut into small rectangle cubes
5. 2 tablespoon olive oil
6. 4 cloves garlic - skin peel and sliced
7. 3 slices of ginger
8. 1 teaspoon sesame oil
9. 1 teaspoon fish sauce - for marinate of seafood
10. 1/2 tablespoon oyster sauce
11. pinch of corn flour - for marinate of seafood
12. pinch of pepper, salt and sugar - to taste 
13. Water (1 cup)

My Cooking Journal 9 - Stir Fry Chinese Spinach (苋菜) with Silver Fish (银鱼仔)

Do you still remember "Popeye The Sailor Man"? It is one of my childhood popular cartoon character. I still remember the smart Popeye when eats spinach will turn into a powerful strong man to fight against his enemy. 

In actual fact, spinach provides us with numerous valuable nutritions such as vitamin A, C, B1, B2, B6, iron, calcium, soluble dietary fiber and minerals such as potassium, manganese, folate, zinc etc. This healthy vegetable can helps our health in few ways like reduce cancer risk, provides antioxidant protection, protects our eye against degeneration, avoids anaemia, protect against osteoporosis etc.

However, the iron produces by spinach (known as non-haem iron) is not easily absorbed by our body. It is recommended to eat spinach with food that has high content of vitamin C which will assist the absorption of calcium and iron. Spinach also contains a compound called oxalic acids. This acids can hinder the aborption of calcium and iron and may also crystallize as oxalate stones in the urinary tract. By boiling spinach in water will reduce the production of oxalic acids.

Buying and Storing of Spinach:

You can purchase spinach from any local supermarket or wet market. You can store them in the plastic storage bag and keep in refrigerator where it will keep fresh for up to 3 to 4 days. It is best not to wash the spinach before storing as spinach will be easily spoil when contacts with water.

However, if you have washed the spinach and decides not to cook them instantly, then it is recommended to store the "washed spinach" in a air-tight container.  Before storing them in the air-tight container, try to dispose as much water as possible. It can still maintain its refreshess for up to 3 days after washed if you only stored them in the air-tight container.

Preparing of Spinach:

Trim the roots first, then place the spinach in a large bowl contains of water (this will helps to remove some sand and dirt). Pour away the dirty water. Then separate the stem and roots, by peeling off the leaves in a cluster of few leaves attached together. While you peel off the leaves, you may also encounter some thin fibrous layer being peeled off from the stem as well. Just remove and discard the fibrous layer. Next, you pinch the stem off every 2 inches (about 2 inches in length) . You will also encounters thin fibrous layer detached from the stem. Separate the leaves and stem in two separate bowl.

Once finish processing the leaves and the stem, refill the large bowl with water, swishes the leave around with your hands to remove dirt from the leave. Repeat this process thoroughly till no dirt remain in the water (Usually, I do it 2 to 3 times). Avoid soaking the spinach in water as water soluable-nutrients will escape out to the water. Finally, wash the stem thoroughly to remove the sand and dirt. Set them aside for cooking in later stage.

This time, I'll be introducing a simple dish that is stir fry chinese spinach (苋菜) with silver fish (银鱼仔).

My Ingredients:

Ingredients: 

1. 1 pack spinach - serve two adult and two toddlers
2. 1 cloves garlic - minced
3. Ginger -  3 slices
4. 1 cup dried silver fish (quantity as your wish) - wash and pat dry
5. 1 tablespoon olive oil
6. 1 tablespoon fish sauce
7. pinch of pepper and sugar 
8. 1/2 cup water