As Singaporeans braced themselves for the start of the circuit breaker period that started on April 7; which includes the closure of the majority of workplaces and non-essential services to help curb the spread of the coronavirus – many of us will find ourselves rekindling our love for food in the comforts of our own home.
Forget the fiasco of people panic-buying at supermarkets – it’s time to focus on how to make the most out of what we have in our pantry to cook up a nutrient-dense and satisfying meal.
While you might be tempted to just sit back and gorge on unhealthy snacks – let us show you what healthy foods to eat to keep you physically and mentally strong in isolation.
The majority of these foods have a long shelf life and can be prepared in a variety of ways – best of all, they contain one of the many vitamins and minerals needed to keep your immune system up!
Eggs are one of the most versatile health foods that you can eat, and whether you have them scrambled, boiled, or poached – a large egg contains all essential amino acids necessary to keep you clean and lean.
They also contain choline – a vital nutrient that helps you burn fat naturally and turn it into energy to keep you going until lunchtime – which makes it the perfect breakfast staple.
Try your hands at this mouth-watering Shakshuka recipe – simply prepare all your ingredients and warm in on a large skillet or sauté pan on medium. Then add on your tomatoes and tomato paste; carefully stirring the mixture while adding sugar and spices for about 5 – 7 minutes.
Tip: Taste your dish every now and then to see if it’s to your liking; adding more spices or sauce as you need. The eggs go last – cover the pan to let it simmer for another 10 – 15 minutes and serve with some warm bread or pita!
It’s no surprise that this recipe has quickly become a go-to meal for many people – read the full recipe here.
You can’t miss a morning without the trusty oatmeal – a hearty grain that is rich in fibre and antioxidants that can help boost your immunity and stabilize your blood sugar levels. It also contains a hormone called Beta-glucan – which helps you to stay satiated so you don’t end up overeating later.
In just 30 minutes, you can make your very own Healthy Oatmeal Muffins that doesn’t use any flour or refined sugars, while still producing perfectly moist and fluffy muffins!
Simply preheat your oven to 325°F to lightly toast your oats before adding in your mixture into individual muffin wrappers – finally baking it at 350°F for roughly 20 minutes to achieve your masterpiece!
You can even add in your favourite ingredients such as blueberries and walnuts – find out more about this well-loved recipe here!
One batch is all you need to last you for a few days – simply dive into a muffin with your daily cup of joe and you are good to go!
Mushrooms contain powerful antioxidants such as niacin and selenium that can boost our immune system and are high in vitamins B and D – which is even more important now that our access to sunlight is limited.
In fact, a study showed that eating shiitake mushrooms every day can, in fact, keep the doctor away – and together with riboflavin, mushrooms support the body’s natural detoxification process to help keep it in tip-top condition.
Given that 50% of edible mushrooms are considered functional foods – this accessible healthy food can be easily prepared and cooked into an appetizing Mushroom Rice that is packed full of earthy flavours and goodness!
Learn how to make your own Mushroom Rice in the video below:
The reviews only further attest to the taste of this dish that is worthy of eating just by itself – no sides required!
For those who can’t live without their meat – choose lean chicken as your go-to protein to bulk up your meal.
If you have always wondered why it’s called Chicken Soup for the Soul – now you know why. Chicken contains a long list of essential vitamins and minerals that can help fight off nasty infections while helping to maintain our muscle mass during this period of inactivity. It also contains tryptophan – which can help to raise serotonin levels in our brain to help us feel a little less stressed while in isolation.
But that doesn’t mean you can nosh on deep-fried chicken all day – given that chicken by itself contains less saturated fat than other red meats – the way you cook it still plays a pivotal role in whether you are getting the most nutrients out of your meal.
Instead, try making these low-carb Chicken Satay Skewers – paired with an equally wholesome and nutty marinade and dipping sauce!
Start by whisking the ingredients such as coconut milk, honey, and lime together in a large bowl, then add your chicken and allow it to marinate in the fridge for at least 30 minutes. Meanwhile, you can prepare your satay dip by simmering all the ingredients on a pan until you achieve a smooth consistency. Then skewer your chicken and get grilling!
Click here if you want to learn more about people’s experience with this dish!
This citrus fruit is a great way to give a zesty kick to any dish.
High in vitamin C, lemons are rich in polyphenols – naturally-occurring compounds that contain antioxidants. This means that it can help prevent and alleviate the symptoms of certain illnesses such as the flu. Research also shows that polyphenols can help prevent weight gain and promote digestive health, largely due to the soluble fibre found in the fruit.
We have this wonderful, Easy Healthy Baked Lemon Chicken recipe that perfectly combines chicken, honey, and lemon – guaranteed to whet anyone’s appetite.
Simply mix all the ingredients and pour it over your chicken before sticking it in the oven for about 30 minutes – carefully adding more sauce over the top every 5 – 10 minutes to make sure it packs a punch!
Whether you decide to cook this for lunch or dinner – paired with their preferred choice of carbohydrates such as bread rolls, potatoes, or rice.
Learn more about the recipe and what people have to say about it here!
A must-have in every Korean household – Kimchi is a classic fermented food that is loaded full of vitamins A, B, and C.
Containing prebiotics that helps regulate digestion and create a healthy environment for good bacteria such as lactobacillus to thrive in our body – it seems that kimchi can help bolster our immune system in more ways than one.
Given that a lot about how our body feels and acts is based on what happens in the gut – the healthier we maintain our gut, the stronger our body will be to fight through this difficult period.
Super low in calories – you can either eat your Kimchi as a side dish, or turn it into a full-blown meal with this Dubu Kimchi recipe; containing sliced pork, tofu, and a lot of kimchi (omit the meat and add more tofu for a vegetarian or vegan option)!
First, cut your pork and kimchi into bite-sized pieces; combining your sliced onions and scallions into a bowl and letting it stand for 15 minutes. Then, cook your tofu and gently boil it at medium-high heat for 5 minutes – later adding the pork and kimchi and cooking until everything is soft and all the liquid has evaporated.
View the full recipe here and find out why even Koreans will approve of this dish!
Bid goodbye to regular yoghurt and say hello to Greek yoghurt – the better alternative to the often high in sugar yoghurts found in supermarkets.
Greek yoghurt is different because it goes through a straining process to remove the whey – making it the perfect substitute for those who are lactose-intolerant. This process gives you a yoghurt that is thicker and creamier – which you can use to replace sinful toppings and condiments such as mayonnaise and sour cream.
Just like Kimchi, Greek yoghurt contains probiotics that help restore and balance the healthy bacteria in the gut. It also gives us double the protein, half the sodium, and half the carbohydrates of regular yoghurt.
As a mid-day snack, try out this tangy and refreshing Greek Yoghurt Lemon Bars, which contains just 130 calories a square! This smooth and rich bar is made from just 6 ingredients that you will most likely already have in your pantry, and people who have tried it says it tastes just like cheesecake – without the guilt!
You can view the full recipe on this page, as well as a long list of other goodies to try!
Sometimes all we need is a warm, comforting bowl of soup to nourish our body and soul.
Lentils are super underrated for the abundance of nutrients that they bring to the table – containing a good amount of protein, complex carbohydrates, fibre, folate, iron, magnesium, zinc, and vitamin B – a bowl of lentil soup is enough to keep you satisfied for hours.
This 1-Pot Everyday Lentil Stew is the perfect companion for days when you can’t be bothered to cook a full-fledged meal. Simply throw in any leftover vegetables in the fridge and complement it with some bread rolls or rice – this page provides step-by-step instructions to put together this healthy meal that is also healthy for your wallet!
Learn how to whip up this effortless, everyday recipe below:
Cauliflower is a vegetable that has recently exploded in the healthy eating scene, and with good reason.
One cup of raw cauliflowers provides over 77% of your daily vitamin C needs and contains bioactive compounds that can help with inflammation. Rich in antioxidants and phytonutrients to help you detox and keep your body and mind going – it is a low-calorie, low-carb, and low-fat substitute for pasta, rice, and even pizza crust!
We found this Cauliflower Mac and Cheese recipe that is a much healthier alternative to the popular comfort food – using just 7 simple ingredients!
Here’s a quick video teaching you how to assemble this cheesy goodness:
Find out what others are saying about their creations, as well as an easy-to-follow guide here!
Don’t Want to Cook?
If anything, COVID-19 has taught us that staying healthy should always be at the forefront of whatever we do. Other than keeping physically fit and practising good personal hygiene, choosing healthy foods to eat is the best way we can keep ourselves and our loved ones protected in any situation.
If the thought of having to cook your own meals for an entire month has got you feeling overwhelmed – there are many other alternatives that you can turn to, such as ordering a bento box from 338 Catering! Every bento box is prepared using the freshest and highest quality ingredients and infused with your favourite Asian flavours – all while using less oil and salt.
We are still taking in orders and delivering meals to our customers’ doorsteps during this circuit breaker period – to order, simply contact us to enjoy a delicious and healthy meal without having to lift a finger!