Steam Egg with Tofu, Chinese Mushroom and Okra
(For 4 servings)
HKDA Dietitian Tips:
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Tofu and eggs are good choices of high biological value protein and contain less saturated fat than meat. Scientific studies have shown that the soy protein of tofu has the ability to lower the bad cholesterol in blood and may reduce the risks of heart disease.
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The slimy liquid inside the okra is called pectin which is water-soluble fibre that keeps the blood vessels healthy and reduces bad cholesterol in blood. It also contains water-insoluble fibre that promotes gut health and keeps you feeling full for longer.
Baked Zucchini Boat with Pearl Barley and Minced Pork (For 2 servings)
HKDA Dietitian Tips:
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Pearl barley is a fibre-rich carbohydrate. It can be used to substitute traditional refined white rice and pasta that contain very little fibre.
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Zucchini, tomato and carrot - Apart from being colourful, they also provide many kinds of nutrients, antioxidants and dietary fibre.
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Replacing full fat cheeses with lower fat versions can help reduce overall fat intake.
Fried Rice with Scallop and Quinoa (For 4 servings)
HKDA Dietitian Tips:
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Scallop is low in fat and cholesterol and is a good choice for meat alternatives. Replacing meat with scallop in our diet can in turn help reduce our fat intake.
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Quinoa not only provides plentiful carbohydrates and dietary fibre and has a low glycaemic index (GI) but can also increase satiety. Moreover, it is a plant-based source of complete protein that contains all nine essential amino acids that cannot be produced by the body.
Chicken and Mushroom with Buckwheat Risotto
(For 4 servings)
HKDA Dietitian Tips:
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Buckwheat is not only rich in dietary fibre but also contains abundant rutin, an antioxidant that protects cells from oxidative damage and improves heart health through its blood pressure and cholesterol lowering effect.
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Mushrooms, being a low fat, high fibre ingredient, can add texture and flavours to dishes. Also, frequent intake of mushrooms can help improve blood cholesterol profile.
Oats Meatballs with Whole Wheat Spaghetti
(For 2 servings)
HKDA Dietitian Tips:
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Oats are packed with dietary fibre which helps to lower bad cholesterol in the blood. It is also a gut-protective food that aids bowel movement and helps to avoid constipation.
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Incorporating oats into meat can make the overall texture creamier without noticing the oaty flavour. People who dislike oats can give it a try!
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Whole wheat pasta helps increase your daily dietary fibre intake. For the same amount of pasta, whole wheat pasta provides you with 2.5 times more fibre than you would get from the traditional refined version.
