Page 33 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 1
Basic Knowledge

Healthy Staple Food List

Frozen/Refrigerated Food
Meat Vegetables and Grains Eggs Milk and its products
Fruits
• Fish fillets • Frozen mixed • Udon • Egg • Low-fat cheese
• Scallops vegetables • Noodles • Low-fat yogurt
• Shrimps • Berries • High-calcium low-sugar soy milk
• Pork tenderloin • Low-fat or skimmed milk
• Chicken fillets

Dried Food
Fish, Meat, Egg and Legumes Vegetables and Mushrooms Dried Fruits and Nuts

• Legumes (e.g. soy beans • Seaweed • Dried wolfberries
and black-eyed peas) • Kelp • Dried longans
• Bean curd sheets • Shitake mushrooms • Red dates
• Dried scallops • Black fungi • Dried fruits (e.g.
• Dried shrimps • White fungi apricots, cranberries
• Dried green bean • Wood ears and raisins)
threads • Dried lily flowers • Walnuts
• Cashews
• Peanuts
Milk Herbs / Seasoning Grains

• Low-fat or skimmed milk • Herbs (e.g. Basil, • White rice / red rice
powder thyme and rosemary) • Oats
• Pepper • Noodles
• Garlic powder • Pasta
• Chili powder • Macaroni
• Saltines / Crackers

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