Page 19 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 1
Basic Knowledge

• Use low-fat cooking methods (e.g. steaming, blanching, stewing,
braising).

3. Choose High-Fibre Foods

High-fibre foods include vegetables, fruits, whole grains, mushrooms
and legumes. Consuming high-fibre foods helps relieve constipation, control
blood cholesterol level and maintain health.

• Choose more vegetables as ingredients, such as tomato, carrot, celery,
dried lily flowers, black fungi and shitake mushrooms, to increase the
fibre content of dishes.

• Eat more fresh fruits as snacks and use more of them to make dessert or
soup.

4. Cut Down on High-Sodium and High-Sugar
Ingredients and Condiments
Decreasing sodium intake can help maintain optimal blood pressure
level and thus cardiovascular health.

• Reduce high-sodium ingredients and condiments (e.g. preserved
mustard greens, pickled mustard tubers and high-sodium seasonings,
like seafood sauce, fish sauce, oyster sauce, fermented soybean paste,
bean paste).
• Easy on high-sugar condiments (e.g. sweet and sour sauce, seafood
sauce, Ketchup) or else one’s caloric intake will increase unintentionally.
• Use more natural seasonings (e.g. ginger, spring onion, garlic,
coriander, cayenne, aniseed).

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