Proper Nutritional Habits or Reducing the Risk of Cancer
One of nutrition book recommended for those concern for health.
Below are some information extract from this book.
Reference : Nutritional Health: Strategies for Disease Prevention by TED WILSON, PHD and
NORMAN J. TEMPLE, PHD
NORMAN J. TEMPLE, PHD
“Cancer” is actually many diseases, with an etiology that comprises genetic and environmental factors, including controllable lifestyle components such as diet.
Our current understanding of diet and cancer is based on a large body of solid research evidence from in vitro, animal, epidemiologic, and clinical studies.
Evidence provides strong support for a diet–cancer relationship, suggesting that vegetables and fruits, dietary fiber, certain micronutrients, and physical activity appear to be protective
against cancer, whereas fat, excessive calories, and alcohol seem to increase cancer risk. A recent expert panel suggested that a diet high in vegetables and fruits ranked as the best recommendation for breast cancer prevention, along with avoidance of alcohol
against cancer, whereas fat, excessive calories, and alcohol seem to increase cancer risk. A recent expert panel suggested that a diet high in vegetables and fruits ranked as the best recommendation for breast cancer prevention, along with avoidance of alcohol
The National Cancer Institute Dietary Guidelines
• Reduce fat intake to less than or equal to 30% of calories.
• Increase fiber intake to 20–30 g/d, with an upper limit of 35 g.
• Include a variety of vegetables and fruits in the daily diet.
• Avoid obesity.
• Consume alcoholic beverages in moderation, if at all.
• Minimize consumption of salt-cured, salt-pickled, or smoked foods.
• Reduce fat intake to less than or equal to 30% of calories.
• Increase fiber intake to 20–30 g/d, with an upper limit of 35 g.
• Include a variety of vegetables and fruits in the daily diet.
• Avoid obesity.
• Consume alcoholic beverages in moderation, if at all.
• Minimize consumption of salt-cured, salt-pickled, or smoked foods.
The relative risk of stomach cancer decreases by about 60% as vegetable intake increases from 100 g/d to 350 g/d and by about 50% as fruit intake increases from 50 g/d to 300 g/d (1).
Certain food preparation and preservation methods have been linked to increased risk for some cancers. Epidemiologic data suggest that frequent consumption of grilled and barbecued meat and/or fish may increase risk for both colorectal and stomach cancers; diets high in cured meats may increase colorectal cancer risk; and regular intake of meat and/or fish preserved by smoking may increase stomach cancer risk.
Cooking methods such as panfrying, broiling, grilling, and barbequing, which result in high food surface temperatures, are most likely to produce heterocyclic aromatic amines, in contrast with stewing, steaming, poaching, and microwaving.
Breast cancer risk tends to be higher in women with shorter menstrual cycles (27); significantly, women consuming soy (60 g/d; 45 mg isoflavones/d) have follicular phases that are 2.5 d longer (28).
Asian populations have for generations consumed soy as the primary dietary source of protein. Asia are well protected from coronary heart disease , breast cancer, prostate cancer.
There is increasing evidence that only part of the health benefit of soy is because of reductions in fat and cholesterol intake.
Char Siew Puff
Since the kitchen is not occupy and hunger to tried out the recipe that I have it.
It seem the internal skin (oil skin) is very dried after mixing.
Something is not right compare to tau sau pastry that I used to make.
Seem plain flour is not suitable and oil is not sufficient. I decided to change to Hong Kong Flour after checked some blog is using Hong Kong Flour and add more shortening.
I recalled my CC teacher, Mr. Richard told us that shortening will make the puff more crispy.
I re-do the internal skin (oil skin).
And I could not find the noodle flour, I change to bread flour that stated in the original recipe .I re-do the internal skin (oil skin).
Here my modifed recipe. Not so nice but acceptable to me.
PASTRY SKIN METHOD ( 10 pcs)
Inner Pastry:
150gm Hong Kong flour
150gm Crisco Shortening
50gm Butter (cold and hard)
Inner Pastry Method
(1) Slightly mix with mixer.
(2) Use low speed until form into pieces of crumbled.
(3) Transfer to working table and use hand slight knead / slight press to form a soft dough.
(4) Put it into fridge and let it rest for 40 minutes.
Outer pastry
100 gm Plain Flour
50gm Bread Flour
8 gm Custard powder
8 gm Milk powder
40 gm butter
25 gm eggs
60 ~ 80 gm water
Outer Pastry Method
(1) Slightly mix with mixer.
(2) Use low speed until form into pieces of crumbled.
(3) Transfer to working table and use hand slight knead / slight press to form a soft dough.
(4)Put it into fridge and let it rest for 20 minutes.
Tip: Use cold water to cool your hand before knead dough if you have warm hand.
ROLLING AND FOLDING PASTRY METHOD
(1) Roll the outer dough into a square about 1.5cm thick and place the inner dough on top. Fold up to enclose 4 corners.
(2) Roll out into a rectangle shape.
(3) Fold 1/3 of it on top towards the centre and another 1/3 to overlap and roll into rectangle shape about 10mm thick.
(4) Repeat 2X for this the folding. Lastly rolled into rectangle shape about 3~5mm thick. Control rolling pressure, cannot too much or not will not puff after bake.
(5) Put into then rest the dough for 20 minutes in refrigerator.
(6) Chill in the refrigerator for about 30 mins
It should with multi layers view from cross section.
Tip: Dough prepare one week in advance. For leftover dough, it can be frozen and kept up to 1 week.
CHAR SIEW FILLING
Filling Ingredients
100gm diced Char Siew (S$2 ~ $3)
20gm (mixed vegetable sweet corn, green peas and carrot (optional)
Char Siew Sauce Ingredients
1/2 ginger juice
1 tbsp minced shallots /onion
1 tbsp oil
20gm sugar
15gm light soy sauce
8gm oyster sauce
5gm Sesame oil
40gm water
Starch Ingredients
16gm Potato Starch/ Corn Flour
25- 30gm water / char siew sauce ( ask char siew seller to give some sauce)
Char Siew Filling Method
(1) Heat oil in wok. add minced shallots and onions. Stir fry till fragrant.
(2) Add remaining ingredients (light soy sauce, sugar, oyster sauce, water) and bring to boil.
(3) Add ginger juice.
(4) Slowly at low fire, add starch mixture and cook until mixture thicken.
(5) Add cooked mixed vegetable.
(5) Set aside the char siew filling and let it cool.
Method
(1) Roll out dough about 2-3mm thick, cut into 31/2" with a knife.
(2) Place a portion of the filling into the center and press the edges closed with a fork.
(3) Bush the top puff with egg mixture ( 1 Egg with 1 tbsp fresh milk) and put some sesame seed on top.
(4) Bake at 190C ~ 200C for 15 ~ 20 minutes or turn golden brown.
Fried Mixed Vegetables
1 medium carrot
1 small cabbage
5 pcs of small black fungus
1 cup canned straw mushrooms, drained
1 tablespoon cornstarch mixed with 1 tablespoon chicken broth
1 tbsp dried shrimps
1 pc of fish cake (sliced).
Seasoning Sauce
¾ cup chicken broth
1 tablespoon oyster sauce
1 teaspoon soy sauce
½ teaspoon sugar
¼ teaspoon pepper
Method
Wash and peel carrot.Cut diagonally into 5mm slices.
Cut the cabbage and remove the center stem.
Soak small black fugus and mung bean thread thread (Vermicelli)
Mix seasoning sauce ingredients in a bowl and set aside.
Heat oil in a wok over medium-high heat and fried shrimp until crispy.
Add chopped garlic and fried until slight brown.
Add carrot, fungus and cabbage before add in seasoning sauce and stir-fry for about 10 min.
Make a small opening at center before add vermicelli)
Stir in seasoning sauce and mix well.
Stir in cornstarch mixture and heat just until sauce comes to a boil and thickens.
Serve hot with steamed white rice.
Note: Can add canned mushrooms and baby corn.
Sweet And Sour Sauce Fish Fillet
Run out of idle to cook fish fillet, I click and found sauce for sweet and sour pork.
Sauce turn out unexpected good good although I did not add chilies capsicums, pineapple.
Ingredients
300gm of fish fillet.
a little of potato starch
Sweet And Sour Sauce Ingredient
4 tbsp Maggi tomato sauce
2 tbsp Maggi chili sauce
3 tbsp plum sauce
1 tbsp sugar
1 tbsp rice vinegar
1 tbsp lime juice
1 tsp salt
3/4 cup of water.
1/2 big chopped white onion
Marinade
1/2 tbsp pepper,
1/2 tsp sesame oil
1/2 tsp salt
1 egg
1tsp of ginger juice (to remove fish smell)
1 tbsp potato starch
Method
1. Fried chopped onion with hot oil and stir fried seasonings in wok until sugar dissolves. Don't cook too long or else lost the aroma taste. Put aside for later use.
2. Season fish fillet with salt and flour for 30 min.
3. Coat fish with a little of potato starch and deep fried with hot oil until brown. Remove from wok.
4. Leave some oil in the wok and fry garlic, (some chilies capsicums, pineapple - I did not add)
5. And the in prepared sweet and sour sauce and bring it to boil before add in the fried fish fillet.
Thicken the sauce with potato starch if necessary
Homemake Pizza
Home Make Pizza
I have make this pizza a few times and my nephew like it very much. Even edge of dough is still crispy on the next day. Here is the recipe, hope you like it.
Topping Ingredients
1 tbsp of soft butter
1 can tomato puree or Maggi tomato ketchup
1 can tomato puree or Maggi tomato ketchup
3 tbsp of Maggi chillie sauce
1 tbsp oyster sauce.
1 tablespoon of minced onion
1 tablespoon of sugar
¼ teaspoon of salt
½ teaspoon of Italian herbs (optional - I did not put)
Sauce Prepare Method
Heat up medium sauce pan with butter over low frame.
1 tablespoon of minced onion
1 tablespoon of sugar
¼ teaspoon of salt
½ teaspoon of Italian herbs (optional - I did not put)
Sauce Prepare Method
Heat up medium sauce pan with butter over low frame.
Add minced garlic and onion, fry till fragrant.
Pour in tomato puree, salt and sugar.
Stir briefly, and add in Italian herbs.
Simmer for 20 minutes with low frame. Heat off, and let it cool down.
Reserve for later use on pizza crust, or store in the freezer for future use when completely cooled
Basic Pizza Dough Ingredients
225 lukewarm water.
225 lukewarm water.
1 packet active dry yeast
50 teaspoon sugar
1⁄2 teaspoon salt
500 gm bread flour, plus additional for shaping
50 teaspoon sugar
1⁄2 teaspoon salt
500 gm bread flour, plus additional for shaping
250 gm plain flour
75gm butter
75gm butter
Topping.
2 pcs of chicken sausage
1 green or red pepper
1 handful of mixed vegetable
1 white big onion
1 handful crab bite
6 pcs of slice button mushroom
Prepare Dough Method
1. Take out butter from fridge and let it soften.
1. Take out butter from fridge and let it soften.
2.Then add some sugar in lukewarm water transparent glass. And add the yeast in a transparent glass and stir slightly.
Set aside so the yeast can begin to bubble. You can see foam about 5 minutes that mean the yeast is good. If it doesn’t, throw the mixture out and start again. The water may too hot or the yeast expired.
3. Fixed hook type (dough hook) into the mixture.
Pour all ingredient into the mixing bowl and mixed well at low speed except egg and butter.
Add in the egg and mixed well.
Add 2/3 of yeast water and it should not combine .The whole process should take about 8-10 minutes.
Add in the soft butter and knead at low speed until combine.
Turn to medium speed and mix until form a dough for 7 ~ 10 minute depending mixture.
If too dry add tbsp by tbsp of water a time and form a smooth dough.
Take a bit of dough and stretched. This method is window testing method. If do not torn easily, it mean the gluten is already form and it ready for 1st stage proof.
Let it proof for 25 ~ 30 minute until double size. (Note: depending the weather, time is shorter if warm weather).
Punch and knead to release the proofed dough.
Take about 120gm of dough and shaped to a ball and let it proof for 15min.
This stage, I skip due to time constraint.
Apply a light layer of butter on the tray
Let it proof for 15min.
Roll it to size of small tray and place the dough onto the tray. It shrink slight due to skip 2nd proofing.
Poke some hole with fork at the topping area and let it proof for 10~20mm
Apply a layer of topping sauce and topping.
Bake at 200C for 10 ~ 15min depending on oven use.
Put some cheese on top and bake for 1~ 3 minute.
Bubur Cha Cha
Bubur (Malay) Cha Cha and Tau Suan in Singapore dessert.
My mother want o eat these two dessert but unable find at our food courts and hawker center.
So I decide to make my Bobo Cha Cha with Tapioca Flour Cubes and Tau Suan.
Bubur Cha Cha
I use Heng Guan coconut milk instead of freshly squeezed from coconuts which more healthily & less cholesterol.
Ingredient ( Serves 4 - 5 persons)
150gm peel medium yam peeled and sliced into small
1 peel medium orange-flesh local sweet potato and sli
1 peel medium orange-flesh local sweet potato and sli
ced into small
1 cup of tapioca flour cubes
1 cup of tapioca flour cubes
50 g small pearl sago (Soak in water for 10 mins)
1 small packet of Heng Guan coconut milk cream with ½ pot of water (about 400 ml)
100 gram of sugar (*may adjust amount to your desired sweetness)
4 Pandan (screwpine leaves) - a few leaves crushed and tie into a knot
1 small packet of Heng Guan coconut milk cream with ½ pot of water (about 400 ml)
100 gram of sugar (*may adjust amount to your desired sweetness)
4 Pandan (screwpine leaves) - a few leaves crushed and tie into a knot
Ingredients for colourful starch cubes:
150g of sieved tapioca flour
50ml of hot boiling water
Few drops each of red, yellow and green food colourings
Pinch of salt
Methods
(1) Mixed tapioca flour and salt into a mixing bowl.
(2) Slowly pour in hot boiling water and stir to combine well until turns dough-like texture.
(3) Place on dough on table and divide dough into 3 parts.
(4) Mix each portion with 2 different colourings prepared and leave one portion as without colour.
(5) Knead to combine colour well combined and into square or round thin stripe. Cut into small cubes.
(6) Steam the yam and sweet potato separately until tender, for about 10 minutes. Yam slightly longer.
(6) Steam the yam and sweet potato separately until tender, for about 10 minutes. Yam slightly longer.
(7) In a large pot, boil water with pandan leaves , sugar and tapioca flour cubes. At low heat until all the cubes float up about 15min. Texture of cooked tapioca flour cubes is chewy. Drained after soak with ice water.
(8) Add in the cube sweet potato and yam and sago
(9) Add in the coconut milk and salt and bring to boil. Do not over boil to avoid coconut milk from curdle and turn oily. Finally add cooked colour starch cube.
(10) Can serve hot or cold as snack or dessert.
Tau Suan (Split Green Bean Dessert)
Ingredients(Makes 4 rice bowls)
150g split green (mung) bean
2 pandan leaves, washed and tied to a knot
50g rock sugar
500ml water
150g split green (mung) bean
2 pandan leaves, washed and tied to a knot
50g rock sugar
500ml water
Starch Solution:
2 tbsp potato starch water, mixed with 2 tbsp water into a solution
2 tbsp potato starch water, mixed with 2 tbsp water into a solution
Method
1. Soak the beans in water for 2 hour. Drained and rinse 2 times water.
2. Steam the beans for about 30 minutes with some pandan leave until soft.
3. Boil a pot of water about 500ml with pandan leaves & sugar.
2. Steam the beans for about 30 minutes with some pandan leave until soft.
3. Boil a pot of water about 500ml with pandan leaves & sugar.
4. Bring to the boil about 10 minute, reduce heat, and add in the steamed beans.
5. Stir the solution to ensure at is even mixed. Pour in the thickener slowly until mixture thickens and stir.
6. Cook until the soup thickens slightly and translucent .
7. Serving bowls when hot or warm with you tiao on top.
5. Stir the solution to ensure at is even mixed. Pour in the thickener slowly until mixture thickens and stir.
6. Cook until the soup thickens slightly and translucent .
7. Serving bowls when hot or warm with you tiao on top.
My mother like it very much but I did not buy you tiao. It would be better with you tiao.
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About Me
- My Blog
- I live in Singapore. Enjoy food and life. Life is like a tunnel, endless and dark, just concentrate on the light at the end, you will achieve your goal and happiness.