Page 48 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Step 7: Make Use of Side Dishes and Natural Seasonings
Cooking for one to two is not just to be simple and quick. It can
also be appealing, aromatic, scrumptious and nutritious by using side
ingredients wisely.

Wonderful Combination of Natural Colours

Vegetables and fruits of different colours
contain various types of phytochemicals which
are anti-oxidative. They can help reduce the
chance of cell mutation, boost the immune
system, protect against certain cancers and
heart diseases, and delay ageing. Also, adding
colourful vegetables and fruits to meat or bean Sample dish:
Broccoli and Carrot Omelette
dishes can make them look more attractive and (refer to page 86)
appetizing.
Most phytochemicals are fat-soluble. They are more readily
absorbed by quick stir-frying the food with just a little bit of oil.

Examples of Food with Phytochemicals
Phytochemical Food
β-carotene Carrots, pumpkins, spinach, mangoes, cantaloupes, papayas
Lycopene Tomatoes, watermelons, papayas, red grapefruits

Lutein Spinach, corn
Isoflavones Soybeans, soymilk, beancurd, beancurd sticks, dried beancurd
Indoles Cruciferous vegetables, e.g. choy-sum, bok-choy, broccoli
Allylic sulfides Garlic, onions

48