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Give up artery-clogging saturated fat to mark Hari Raya Haji, the Muslim Festival of Sacrifice, on Oct 26.
Cook sayur lodeh (vegetables in coconut gravy) with coconut juice and low-fat milk, instead of coconut cream. In this way, chefs I Gusti Nyoman Kaler and Noldy Herling Bawiling, from Kintamani
Indonesian Restaurant in Furama Riverfront Singapore, have made their dish healthier with the help of the Health Promotion Board.
Coconut cream is high in saturated fat, which is converted into low-density lipoprotein (LDL), or "bad" cholesterol, in the blood. In excess, it is deposited on the artery walls, narrowing the arteries and raising one's risk of heart disease.
RECIPE
Sayur lodeh
(Serves four)
INGREDIENTS
2 young coconuts
30g sambal goreng paste
1 stalk lemongrass
300g cabbage, cut into pieces
100g long beans, cut into 3cm pieces
100g carrots, sliced into rounds
100g baby corn
100g young jackfruit, blanched and cut into cubes
80g tempeh (fermented bean curd), cut into 2cm pieces
100g firm tau kwa (firm soya bean curd), cut into cubes
500ml low-fat milk
¼ tsp salt
¼ tsp pepper
Recipe
METHOD
1. Cut off the top part of the coconuts and pour out the coconut juice.
2. Saute the sambal goreng paste until it becomes fragrant.
3. Add the lemongrass and coconut juice. Bring the mixture to the boil.
4. Add the vegetables, jackfruit, tempeh, tau kwa, low-fat milk, salt and pepper.
5. Boil for about five minutes until the vegetables are cooked.
NUTRITIONAL INFORMATION
(Per serving)
Energy: 208 calories
Protein: 12.7g
Total fat: 6.6g
Saturated fat: 2.3g
Cholesterol: 12mg
Carbohydrate: 25g
Dietary fibre: 3.9g
Sodium: 434mg
TIPS
Add more fruit and vegetables to dishes. They contain fibre, vitamins and beneficial plant substances called phytochemicals, which reduce the risk of some types of cancer.
Cut fruit just before serving to prevent nutrient loss.