When living in a food cosmopolis like Singapore, finding a meal is no difficult feat. With a plethora of affordable food options at every turn, coupled with hectic lifestyles, eating out becomes a convenient (and often desirable) alternative. However, this convenience comes at a price.

All too often, temptingly sinful options abound, and even if you wish to eat healthier, it can be quite difficult to identify the “healthier” options from the myriad of choices in our food paradise. The result? An increased risk of health problems courtesy of a high-calorie diet and over-eating. A plate or two of char kway teow may not seem like much now, but multiply that over the years and the results won’t be as innocuous.

Thankfully for us, even if we continue to eat out, there is a way to discern which dishes are worthy of a spot at your table. In hopes of promoting a healthier lifestyle for Singaporeans, the Health Promotion Board (HPB) has been expanding its Healthier Dining Programme (HDP) to make healthier food alternatives more widespread and accessible.

If you think this is going to be another spiel about eating your greens and avoiding all indulgences, think again. Instead, consider this: what if we told you that you could have equally healthier food without compromising on taste?

Regardless of your taste preferences, with your favourite brands now offering delectable dishes, each at 500 calories or less – yes, you can enjoy laksa within this range too! – healthier options are becoming increasingly easy to get your hands on! A familiar sight for most, just keep an eye out for Healthier Dining Programme identifiers when you’re next perusing your food options. This way, not only are you treating your body (and taste buds) right, you are also retaking the reins of meal planning without giving up the convenience of dining out. A win-win solution!

Photo credit: Jack’s Place

JACK’S PLACE

Since 1966, homegrown brand, Jack’s Place has been plating up hearty Western fare centred around its core offerings of steaks. Expanding its menu beyond beef cuts, the brand has been pivoting to a healthier angle over the recent years, and has included an assortment of HPB-endorsed healthier dishes in its menu.

There is more to Jack’s Place than just its steaks. Just as appetising an option, salmon steaks have enough heftiness to allow for an equally satisfying mouthfeel. What is more, salmon is lower in calories and saturated fat content, and can improve your heart health with its intrinsic omega-3 and omega-6 fatty acids as well.

In addition, courtesy of the kitchen’s team expertise on the grill, their meticulous heat control mean that Jack’s Place Grilled Salmon Steaks are served with wonderfully seared exteriors complemented with juicy and tender cores.

50 Jurong Gateway Road
JEM, #04-15
Singapore 608549
Tel: +65 6734 8812
Daily: 11am – 10.30pm
Website: www.jacksplace.com.sg
** Multiple outlets islandwide.

MCDONALD’S

Can fast food really be made healthier? As counterintuitive as it may seem, McDonald’s has done just that. Together with HPB’s Healthier Dining Programme, McDonald’s has refined its menu to offer numerous healthier dining options to consumers in Singapore which are healthier, yet still as tasty.

What this means for you as a consumer is that you can now order an entire set meal at McDonald’s that is endorsed as a healthier dining option! For those looking for a fuss-free yet nourishing breakfast, consider going for the Egg McMuffn Meal. Easy on your palate and stomach yet teeming with protein, this wholegrain-based breakfast sandwich contains egg and chicken ham held together with a savoury, melted layer of cheese for a hearty morning pick-me-up.

That’s not all – complete your meal with a warm serving of fresh corn and a steaming hot cup of your preferred source of caffeine. A wholesome meal that fulfils all necessary food groups, who would have thought that a McDonald’s meal could be a healthier option than many traditional breakfast alternatives!

107 North Bridge Road
Funan, #01-16/17/21
Singapore 179105
Tel: +65 6952 0352
Sun to Thu: 7am – 11pm
Fri & Sat: 7am – 12am
Website: www.mcdonalds.com.sg
** Multiple outlets islandwide.

Photo credit: Penang Culture

PENANG CULTURE

Penang food tends to conjure up images of rich street food with intense bursts of flavours – items far removed from the minds of the health-conscious. Looking to bring about a confluence between the healthy crowd and authentic Penang street food, the culinary team has refined their recipes to reduce calories in their popular crowd favourites, highlighting that satisfying street food cravings need not be divergent from a healthier diet.

Delightfully tart, the Penang Assam Laksa is a mouth-wateringly fragrant number that sets our palates alight with its complex taste. Unlike the more common (and high-calorie) iteration with a broth built on coconut milk, the exciting flavours from the assam variant are instead obtained through prolonged simmering of a curated blend of spices and herbs.

With a rich broth made from sardines, ginger flowers, tamarind and fragrant herbs, the Penang Assam Laksa is a healthier and colourful dish that will placate any yearning for the vibrant flavours of Penang street food. And all that without sacrificing the kick of a hot steaming bowl of Nyonya laksa, while being lower in calories.

NEX, #B1-76
Changi Airport T2, Level 3
Compass One, #03-13
JEM, #04-27
VivoCity, #B2-23E
Website: www.gdgroup.com.sg/locations#penang-culture-locations
** Multiple outlets islandwide.

Photo credit: Pizza Hut

PIZZA HUT

Another surprising inclusion for many, feasting on Italian food need not mean putting your day’s calorie intake at peril. When you’re next at Pizza Hut, look past the array of pizzas and you will be met with a titillating collection of Italian mains with multiple healthier options that are no less rich in flavours.

Capitalising on the expertise of its kitchen team, Pizza Hut concocted an HPB-approved healthier pasta dish with fresh and lively flavours at a more conservative calorie count. Instead of subsisting on a surplus of sauce to create a semblance of dimension, the chefs instead rely on natural ingredients to enliven the dish.

The fresh garlic and chilli padi make up the base of the dish’s taste profile, imparting a savoury base that is overlaid with an undertone of spicy zest. Containing less fat and more protein, the dish is flourished with succulent prawns for a light and refreshing finish. Now you can treat your taste buds to the flavours of Italy while maintaining a healthier lifestyle!

4 Tampines Central 5
Tampines Mall, #02-02
Singapore 529510
Tel: +65 6781 3413
Daily: 11am – 10pm
Website: www.pizzahut.com.sg
** Multiple outlets islandwide.

SAYBONS

Looking for affordable, tasty French food without subjecting yourself to exorbitant prices and the stuffiness of up-market establishments? Headed by Le Cordon Bleu-trained executive chef, Daphane Loke, Saybons seeks to subvert the intimidation and luxury factor typically associated with the cuisine by providing affordable, authentic French fare to all.

A staple in French cuisine, bisque is a luscious number normally served as an entrée, where its opulent flavours whet the appetites of the hungry in preparation for the rest of the meal. Typically, cream is added to the broth to produce its characteristic smooth thickness; unfortunately, this adds calories to the dish and makes it a heavy meal option.

Circumventing the calorie inflation from the use of cream, Saybons’ version adopts a mixture of stock and fresh tomato puree to bestow a similar texture to the bisque. Using only natural ingredients with no preservatives, the distinct notes of prawns induce an intense aroma of seafood with every mouthful. All in all, Saybons’ Seafood Bisque Soup is a sumptuous affair without the downside of being calorie-laden – it truly is a dish that offers the best of both worlds!

9 Bishan Place
Junction 8, #02-43
Singapore 579837
Tel: +65 6258 3138
Mon to Fri: 9.30am – 9.30pm
Sat & Sun: 9am – 9.30pm
Website: www.saybons.com
** Multiple outlets islandwide.

Photo credit: Swensen’s

SWENSEN’S

More than just an ice-cream parlour, Swensen’s has become a household name for all Singaporeans as a family restaurant that caters to everyone. Bolstering its restaurant offerings over the years, the chain now includes over twenty full-service restaurants that provide American-styled diner fare evocative of retro nostalgia.

As part of the HDP initiative together with HPB, one of Swensen’s healthier culinary inventions is the BBQ Chicken. By choosing a protein that is congruent with American fare and yet familiar to the local palate, Swensen’s has updated its menu with healthier options without losing its signature old-school American charm.

The BBQ Chicken dish is a tender and juicy number, with the chicken brushed with an in-house guava BBQ sauce that gives a sweet yet tangy taste that is popular on the island of Hawaii. For those wanting more fibre, vitamins and minerals, why not order an extra helping of seasonal greens? Not only do their crispness provide textural contrast, their garden freshness cleanses your palate as well.

200 Victoria Street
Bugis Junction, #01-68
Singapore 188024
Tel: +65 6255 2052
Mon to Fri: 10.30am – 10.30pm
Sat & Sun: 8am – 10.30pm
Website: www.swensens.com.sg
** Multiple outlets islandwide.

The next time you plan on eating out, keep an eye out for HPB’s Healthier Dining Programme (HDP) identifiers when perusing food options. With over 2,400 HDP partners across 9,000 locations in Singapore, you will be amazed by the sheer variety of healthier food choices at your fingertips. Gone are the days of picking health over taste – take control of your diets today by choosing food that is both good in taste and better for your health. Tasty food can be healthier too!

For a list of F&B outlets dishing out healthier options, check out the Healthier Dining Programme website at www.hpb.gov.sg/hdp.

This post was brought to you by Health Promotion Board Singapore.

For the fitness junkies, the buff lords and even those who take short walks every now and then post-dinner, a pat on the back for you lot because you belong to the Team More tribe—that is, the group of people who maintain a healthy lifestyle through constant and consistent exercise.

Keeping to strict diets and regular exercise routines may seem like an impossible feat by the vast majority—especially for folks like us who would much rather ‘enjoy’ life with our long afternoon naps and regular suppers—but all it really takes is discipline and a clear goal.

But keeping fit and being active goes far beyond just hitting the gym and counting your calories day by day. In fact, there are several ways and things that you can do to switch up your fitness routine without compromising quality time with your family, overspending and more importantly, sacrificing fun.

#1 PICK UP A SPORT AND COMMIT TO IT

While going for evening walks and early-morning gym sessions may be awesome, it does require quite a bit of discipline and self-motivation day to day. You wake up earlier than everyone else, only to subject yourself to discomfort in the form of perspiration and muscular aches—it really isn’t easy.

Gym junkies may enjoy the grind, but many of us would much rather go for easier, less painful alternatives. Which is why, our advice to you is to pick up a sport such as playing football, basketball or even tennis and include your friends and family while you’re at it. A game that heavily relies on high-intensity cardio, football is a great form of recreation that keeps you fit and is a lot of fun.

It is a great way to perk up your usual mundane gym routines because the game fosters stronger bonds between friends, guarantees a good workout and is something that you can look forward to each week.

#2 GO ON WEEKLY HIKING TRIPS

Singapore may not boast a wide array of trekking trails but there are still a fair few worth visiting. If you’re the only one in your family or group of friends who’s into upkeeping a healthy lifestyle, then why not try persuading your family and friends to go on a hiking trip?

Besides being able to bond with your loved ones through a serene tour of Singapore’s nature trails, you’ll find that hiking is a great way to shed some calories too! Plus the activity itself falls under the moderate intensity range meaning that anyone–regardless of age and fitness level—can do it.

#3 SWITCH UP YOUR EXERCISE ROUTINE — DO HIGH-INTENSITY EXERCISES

For the hardcore gym enthusiasts, we know that you’re all about lifting heavy and packing muscles. But while a monster physique is great for strength building in general (and to look at), it is also good to introduce circuit training and cardio every now and then as a means to form a balance between physical strength and cardiovascular endurance.

Instead of purely hitting the iron, set aside some time during your weekly routine for a high-intensity cardio session. Many people shun the idea of it because of the feeling after, which is—more often than not—pretty dreadful, but truth be told, it is perhaps the most effective way to keep physically fit.

Minimal time spent, maximum effort and surefire results, high-intensity interval training or ‘HIIT’ is a common training regime that fitness enthusiasts include into their exercise routine to not only boost their cardiovascular strength but also to burn fat fast.

#4 SIGN UP FOR A MARATHON BECAUSE #YOLO

When it comes to fitness, we like to constantly challenge ourselves by pushing our threshold little by little each day and one way that helps us ensure that is by signing up for annual marathons and fitness-related events. And no we don’t mean one of those short 5-kilometre fun runs, we’re talking about the full-on, body-shattering full marathons.

Yes, the experience will be painful (that’s a given) but the beauty is in the months of preparation leading up to the race, the sense of accomplishment that comes with completing it as well as the physical changes you’ll likely see happen to your body. Many might say that we are insane, but we are just firm believers of #YOLO.

#5 MEAL PREP — EAT CLEAN AND STAY LEAN

When it comes to staying in shape, any fitness manual will tell you that physical exercises at the gym only accounts for a small part while most of the work done in losing body fat is actually in managing what we consume. To put it simply, you can’t expect to keep in shape, let alone achieve your dream beach bod, if you continue to eat junk food.

Eating healthy goes hand-in-hand with keeping active but you also have to know the right types of food to eat. To cut cost and more importantly to be in full control of what we put into our bodies, we tend to resort to meal prepping.

Meal prepping is a fantastic way to be in full control of your diet in terms of the ingredients used and portions sizes without blowing a hole in your wallet. Recipe options are endless and meal prepping goes far beyond steamed vegetables and boiled chicken breast.

#6 CHEAT DAYS ARE A MUST

Strict diets aside, we always make it a point to dedicate one day per week to indulge in our favourite foods. We’re talking about not-so-healthy noshes such as fried chicken, pizza, char kway teow, and every possible thing that hardcore Team Less people will warn you against.

The rationale is striking a balance. There has to be a balance between doing what makes you happy and doing what is best for your body which, in our case, allowing ourselves one day of the week to feast on indulgent treats. Not only does it keep your cravings at bay, it also gives you something to look forward to during the week!

In fact, seeing as to how healthy living is becoming a huge thing among Singaporeans, many hawkers even offer healthier options to some of our all-time favourite local treats nowadays. Think staple dishes that come with lower-calories, healthier oils and wholegrain alternatives as opposed to regular, high sugar versions.

Whether you belong to Team More or Team Less, you can just as effectively maintain a healthy diet and a gorgeous figure. All it takes is a few small changes to your lifestyle and your eating habits and you’ll be well on your way.

Feeling confused as to which camp you belong to? You can take this short quiz to find out which team you belong to.

And don’t forget to head down to the official showdown between Team More and Team Less happening at Raffles Place Park on 1 Aug and 2 Aug 2018 between 11am to 7.30pm. There will be loads of prizes to be won and team collectables to be taken home, so don’t miss out on a dose of healthy competition!

This post is brought to you by Health Promotion Board.

There are two kinds of people in this world: the ones who eat anything and don’t gain a pound, and the ones who get fat just by breathing. We are the latter.

Similarly, there are two camps when it comes to staying healthy – those who would rather do more physical activity (Team More) and those who prefer to eat less unhealthy food (Team Less). You can take this short quiz to find out which team you belong to.

If, like us, you do not fancy hardcore exercises but still need to watch your weight or you just want to stay healthy but have no time to work out, then welcome to Team Less! We’d like to think of ourselves as the kind who practice moderation and are more conscious of our daily food intake. Our mantra? You are what you eat.

Today, we explore some ways to manage a healthier lifestyle as part of Team Less; in essence, How To Still Eat And Stay Healthy If You Don’t Have Time To Exercise.

KNOW YOUR CALORIES

So how do we begin? First, you have to establish your recommended daily calorie intake. Age, gender, physical activity level and body size have an impact on the amount of calories your body needs to keep going. On average, a male adult requires about 2,200 Calories a day, while a female adult needs about 1,800. From there on, monitor what you eat and try your best to stay on track.

We are not saying you have to be strict to a T; you can let loose once in a while and have a cheat day or two in the week. But the idea is to stick to your daily calorie limit to avoid weight gain, which may lead to health problems.

You can download the Healthy 365 app, which comes with a database of food and nutritional information to help you track your meals.

CHOOSE YOUR CALORIES WISELY

Technically, managing your weight sounds easy: just don’t eat more than your daily calorie limit. In practice, it involves both keeping within your calorie limit and choosing healthier, more nutritious food options.

Many things in life happen because of the choices we make, and a wise decision can do you wonders.

Now, this is an extremely simple theory. If there are fried chicken and grilled chicken on the menu, you know which you should pick, right? Grilled and steamed fish over deep-fried pork cutlets and chicken wings, any time. Wholegrain bread is much better than white bread.

Drink water instead of grabbing a can of soda, and do not add sugar to your coffee and tea. Go for freshly prepared meats. Yes to more fruits and vegetables. A salad that has the dressing served separately also means you can control the amount of added fat and sugar that goes over your leaves.

HEALTHIER MEALS CAN BE AFFORDABLE AND TASTY TOO

So there is a common notion that healthy food = expensive. But this is a myth we want to bust today. Healthy food can be affordable AND tasty! If you are a typical Singaporean who love your hawker food, here is a list of healthier food options under S$5.

If you prefer home-cooked meals, try these wholesome, mouth-watering recipes using ingredients with the Healthier Choice Symbol.

TAKE YOUR BREAKFAST SERIOUSLY

Many underestimate the importance of breakfast, but this should always be the first meal of our day, and it has to be taken seriously. In fact, skipping breakfast will cause all weight loss plans to backfire because your body will condition your mind into eating a lot more than you should for the rest of the day.

Make eating breakfast a habit. It aids in weight control and improves your overall performance and energy level for the day.

Focus on how breakfast is to provide the body with energy after fasting for a night. Therefore, we should provide better nutritional quality energy for a good start to the day.

Studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol. Eating breakfast could also lower the chances of getting diabetes, heart disease, and being overweight.

NO SUPPER, HONEY

This may sound like just another harmless meal of the day, but it is extremely detrimental.

We won’t kid you, it is not going to be easy. Only sheer determination will guide you through. But trust us, this is one habit that you will be thankful to rid when you step on the weighing scale again after a fortnight. And increasingly so.

Remember: no supper means no supper. You have to be firm about this. But if you must have something just before bedtime, choose light and healthier alternatives such as banana and milk that could help you sleep better.

LOWER CALORIE SNACKS

If you are the kind who must munch on something between lunch and dinner, or your tummy won’t stop growling at ungodly hours, then make do with lower calorie snacks. Eat an apple or a cup of berries to keep you full; the sugar in the fruit will also curb your cravings for tea-time sweets. Other examples of lower calorie food include broccoli, plum, bananas, strawberries and pistachios.

Do they sound boring to you? Ok, here are some alternatives. Spice your snacks up. For example, you can add a dash of cinnamon or tea dust to a cup of greek yoghurt. Dip celery sticks into a cup. Make a smoothie out of fresh fruits. Bake some apples with cinnamon. Roll up some turkey slices and dip them into (a little) honey mustard.

There are many ways to snack. Be wise about your choices and consciously pick the healthier ones.

THE LESSER SUGAR, THE BETTER

Remember what we said about “you are what you eat”? We would eat a Victoria’s Secret model if we could (Candice Swanepoel or Alessandra Ambrosio, please), but the sad truth suggests we should just stay away from sweets because sugar is every model’s top enemy. They are empty calories, and they do nothing but settle on your tummy, thighs and hips.

We love our eclairs, cookies and cupcakes. Not everyone has the kind of resistance to say ‘no’ to desserts like Adriana Lima does, especially when the world makes such great desserts.

We would say go ahead and still eat them, but very selectively and minimally. Keep some days of the week sweets-free. Avoid canned drinks as much as possible too. An ice-cold soda on a hot summer day by the beach sounds marvellous, but that should only be an occasional treat.

Always remember that sugar-everything may not mean your food would taste the best. In fact, sugar masks flavours. We have come to a realization that many things (food and drinks alike) actually taste a lot better when their natural flavours are not overpowered by sugar.

A LITTLE EXERCISE EVERY DAY GOES A LONG WAY

Now, here comes the exercising part (we still have to work out, sorry to burst your bubbles). We are not sure about you but for us, exercising is more often than not a chore. Of course, we feel good after, but to even get us started is the challenge.

But just remember that even a little exercise is more beneficial than we know. It can be as simple as choosing to climb that flight of stairs instead of taking the lift, or walking instead of taking the bus just for one stop.

We can’t be #fitspos overnight, but we can start with baby steps. Plank for one minute every day, take a jog once a week, or go for fitness classes at the gym. It isn’t easy, but it is something.

After your stamina has been built up, you can increase your frequency and duration per session. It may sound cliché but it really gets easier. To get you started, you can sign up for FREE exercise classes here.

Take the Team More Team Less Quiz at healthhub.sg/teammoreteamless

This post is brought to you by Health Promotion Board.

All hail Ah Heng Drink Stall, the coolest pop-up bar that is happening real soon in Singapore.

Unfortunately, none of the serving staff or mixologists is called Ah Heng, but hey, they have healthier drink options that everyone needs to know about! With lower-sugar drink options that are concocted from everyone’s local favourites such as MILO^®, zero-sugar cola and lower-sugar green tea, all drinks at Ah Heng Drink Stall are going to be FREE.

You know, sugar is really bad for you and we are all too guilty of consuming too many sugared drinks. Man, we really love our sugar—desserts, drinks, everything…

Yes, a little won’t kill; everything in moderation. When we look past those sugar-laden drinks; we’d actually realise that there are actually many more flavours waiting to be discovered.

And that’s when the pop-up bespoke bar that is both cool and healthy is going to show you exactly how. With the first installation of Ah Heng Drink Stall coming up next week on 08 and 09 March 2018 at Raffles Green, come join the Ladyironchef team as we discover how less-sugar drinks can be equally tasty and interesting!

Here is what you can expect from Ah Heng Drink Stall—the coolest pop-bar in Singapore.

ALL ‘BOUT THAT SUGAR LIFE

Let’s face it—too much sugar can be overpowering. In fact, many times, sugar masks flavours. Sugar is loaded with empty calories and too much of it can lead to the usual—weight gain (oh, the horror!), tooth decay and the list goes on.

While it is (almost) impossible to avoid sugar altogether, how about taking baby steps of reducing our sugar intake by simply making wiser and more informed decisions about the things we eat and drink?

Sure, it sounds all too boring, but we are on it too and much to our pleasant surprise, we are actually starting to appreciate ingredients and their tastes a lot better these days for we are truly savouring the flavours.

No joke, it is doable and being such avid sugar fans ourselves, we have already embarked on a journey of less sugar.

LESS SUGAR, MORE FLAVOUR

Being healthy isn’t an overnight thing, we agree, but here’s the thing—you don’t actually have to give up everything you love just to be healthy.

We are definitely not giving up on our beloved MILO^® drink (Nathan Hartono wouldn’t approve anyway), neither are we staying away from our favourite chrysanthemum tea packet drinks. Let’s not even talk about giving up on cakes. IMPOSSIBLE.

So, how to be “healthy” when we have all these weak spots, you’d wonder.

WHAT IS AH HENG DRINK STALL

Ah Heng Drink Stall will get all of us started. The pop-up bar is going to be a mass sampling event that will run over a couple of days across different locations in Singapore, and the mixologists will show you exactly how you can still consume your favourite local drinks without loading too much sugar into your body.

Give your taste buds a treat; Ah Heng Drink Stall will be presenting seven original creations—naturally enhanced through spices, herbs and fruits—that are lower in sugar yet nothing short of flavourful.

AH HENG’S CREATIONS

You know what is the best part? EVERYTHING IS COMPLIMENTARY. There will also be recipe cards provided so that you can recreate those drinks at home easily.

The seven drinks to look forward to at Ah Heng Drink Stall are Haloe Vera, MILO^® BTO, Pom Pom Parade, Fruity Cola Punch, Chrys Cooler, Bukit Coco and Apple Pie Chai.

They are all created using familiar local drinks. The ones we are truly looking forward to are MILO^® BTO, Chrys Cooler and Fruity Cola Punch!

The MILO^® BTO features MILO^® Gao Siew Dai powder and milk.

The Chrys Cooler is made with everyone’s favourite Yeo’s Chrysanthemum Tea and Goji berries.

The Fruity Cola Punch is, of course, made with Cola Cola Zero Sugar and a mixture of pineapple and orange juice.

WHERE & WHEN

Do they not sound exciting already? Even better that they are lower in sugar!

The first installation of Ah Heng Drink Stall will be happening on 08 Mar 2018 and 09 Mar 2018 at Raffles Green. We will see you there, won’t we?

For recipes and more details, please refer to gethealthy.sg

This post is brought to you by Health Promotion Board.

Carbs often get a negative reputation, especially by the weight conscious due to the notion that overstuffing on carbs often lead to an unwanted belly. True as it may be, consuming the right types of carbs can actually reverse the effect and help you lose weight as well as maintain a healthy lifestyle.

The bad ones, better known as refined carbohydrates, are most commonly found in white bread, white rice, sugary cereals and in many of our favourite local hawker dishes. Besides being bad for your weight, consuming too much of these adulterated ingredients can also raise your risk of heart disease and diabetes.

The good news is that working the ‘right’ carbs into your diet can help prevent these health problems. They come in more natural forms such as whole grain wheat bread, fruits and vegetables. And with many healthier options readily available to us, you can even find healthier, wholegrain substitutes for cookies, wraps, and even pasta.

Sure, it ain’t easy; but baby steps. We substitute our carbs slowly but surely. Here are 4 easy recipes that incorporate wholegrain carbs into our everyday home-cooked dishes. We’ve tried them and hey, they actually taste pretty good!

LAKSA FRIED RICE

Fried rice is one of those stay-home dishes that literally anyone can whip up. Just grab whatever leftovers you have in your fridge, some cooked overnight rice and fry it all together. Our laksa fried rice that substitutes regular white rice with brown rice offers both a lip-smacking kick with a myriad of fresh and flavourful ingredients—minus the guilt.

Ingredients:

• 1 cup cold brown rice
• 300g fresh prawns
• 1 piece fish cake, sliced
• 100g bean sprouts
• ½ cucumber, grated
• 1 egg, beaten
• 1 bunch laksa leaves, chopped
• 2 tsp canola oil
• 1 medium onion, chopped
• 50ml low-fat coconut milk
• 2 tsp dried prawns, washed and pat dried
• 1 stalk lemongrass, bruised
• 2 tbsp laksa paste
• Pepper to taste
• Green onions, thinly sliced

Method:

1. Heat canola oil in a wok. Lightly sauté onions until transparent.
2. Add dried prawns and fry for 2 – 3 minutes.
3. Add laksa paste, lemongrass and ½ of the laksa leaves, fry till fragrant.
4. Add low-fat coconut milk, mix well. Then add bean sprouts, cucumber, fishcake, and stir-fry with the paste.
5. When well incorporated, add prawns, the rest of the laksa leaves, and brown rice. Fry for about 3 minutes or until prawn is just cooked.
6. Pour in beaten egg and mix into rice. Cook until rice dries out.
7. Add pepper to taste.
8. Garnish with green onions.

CHICKEN WHOLEMEAL WRAPS WITH SALSA

Whether you are looking for a quick snack in between meal or simply a healthy lunch to take to work, our chicken wholemeal wraps with salsa will do just the trick!

Nothing beats a hearty grilled chicken and a zesty salsa to brighten it up. And wholemeal wrap has this earthy taste, making it so much nicer than regular wraps!

Ingredients:

• Wholemeal wraps, 1 packet (8 pieces)
• Chicken breasts (skinless, deboned), 2 medium
• Eggs, 2 medium
• Lettuce, ½ head
• Red pepper (cored and sliced), 1 medium
• Tomato (sliced), 2 medium
• Carrots (cut into thin strips), 1 medium
• Cucumber (cut into thin strips), 1 medium
• Olive oil, 1 teaspoon
• Pepper, a dash
• Salt, a pinch

Salsa

• Tomato, cubed, 1 cup
• Red chilli, seeds removed, 1 medium
• Lemon juice, 2 tablespoons
• Coriander, chopped finely, ½ cup
• Marinade for chicken
• Sesame oil, 1 teaspoon
• Ginger juice, 2 tablespoons
• Soy sauce, 1 teaspoon
• Pepper, a dash

Method:

1. In a bowl, mix the chicken breasts with the marinade. Leave aside in the fridge for an hour.
2. In a container, mix together all the ingredients for the salsa. Cover the lid and leave aside in the fridge.
3. In another bowl, whisk the eggs together with a dash of pepper and a pinch of salt. Heat a non-stick pan with half a teaspoon of oil, and fry the omelette until golden brown. Let it cool and then slice thinly. Set aside.
4. Using the same non-stick pan, heat up the rest of the oil. Add the chicken breasts and cook over a low fire until cooked. Let it cool and then slice thinly. Set aside.
5. Warm up the wholemeal wraps one at a time in a microwave oven or grill, over low heat until warm.
6. Place one wrap on a large round plate. Spread out the sliced vegetables, sliced chicken and omelette, followed by a tablespoon of avocado mango salsa. Roll the wrap tightly from one end to the other, and tuck in one side. Repeat for the rest of the wraps. Serve immediately.

FRIED BEE HOON CHICKEN BOLOGNESE

East meets West in this oddly satisfying dish that comprises Asian-style fried bee hoon and an Italian-inspired chicken bolognese ladled over top. Believe us when we say, the combination works!

The cherry on top? It doesn’t cost much to prepare this dish!

Ingredients:

• 1pkt brown rice bee hoon
• 600g minced chicken
• 100g celery – chopped
• 100g carrot – chopped
• 100g onion – chopped
• 20g garlic
• 30ml olive oil
• 2tbsp HCS soya sauce
• 300g HCS tomato sauce
• 1litre chicken stock
• Cornstarch
• Salt, sugar and pepper to taste

Method:

1. Soak brown rice bee hoon till soft, drain and cut.
2. Heat pan with oil and fry bee hoon with soya sauce. Transfer to a serving plate.
3. Heat oil and fry garlic with minced chicken till dry.
4. Put in other chopped vegetables.
5. Add tomato sauce.
6. Pour in the chicken stock and bring to boil.
7. Simmer for 20mins and season to taste.
8. Thicken sauce with cornstarch.
9. Pour bolognese sauce over bee hoon.

MEE REBUS

A popular Malay breakfast item, mee rebus is something that we absolutely love to begin our mornings with. The only downside to it is that eating it too often is incredibly unhealthy.

With our healthier rendition that does not skimp on flavour, you can enjoy mee rebus as often as you like.

Ingredients:

• 150g onion, large, red
• 40g garlic
• 30g ginger
• 1.5cm lengkuas (galangal/blue ginger)
• 1.5cm Kunyit hidup (or ½ tsp turmeric powder)
• 20g dried chilli, pre-soaked
• 2 stalks lemongrass
• 40g dried shrimp
• 2-3 tbsp water (Grind all the above ingredients together)
• 3 tbsp briyani powder (or curry powder)
• 100g tau cheo (preserved soya bean paste), ground
• 2 tbsp peanuts, pounded
• 2-3 tbsp plain flour / sweet potato flour
• 1.2L water (Mix well)
• 3 tbsp healthier choice oil
• 3 tbsp sugar
• 2g salt
• 600g wholegrain yellow noodles
• 300g bean sprouts
• 3 eggs, hard-boiled

Garnishes

• 2 stalks Chinese celery leaf
• 2 stalks spring onion, diced
• 5 pieces green chilli, diced
• 6 limes, cut into half
• 3 cubes tau pok, cut into half
• 3 tsp fried onion (optional)

Method

1. Heat oil with medium fire in a wok. Add and stir-fry the grounded ingredients (1) till fragrant. Add in ingredients (2), and continue frying. Lastly, add in ingredients (3) to make gravy. Bring to boil.
2. Stir in the sugar and bring to boil. Taste and add salt if necessary.
3. Blanch yellow wholegrain noodles and bean sprouts in boiling water. Drain well.
4. Put noodles and bean sprouts in serving bowls.
5. Pour gravy on top of noodles, add garnishes, and serve hot.

This post is brought to you by Health Promotion Board. 

A healthy diet is paramount to maintaining a healthy lifestyle. More often than not, eating healthy equates eating salads and quinoa. But that does not mean that the hawker fare Singaporeans love and know cannot provide us with the necessary nutrients and vitamins that we need too. You see, as long as we are conscious about picking healthier choices, those are baby steps to achieving a healthier lifestyle—slowly but surely.

Hawker food is the epicenter of Singaporean culture. But there is a common notion that hawker foods are not as healthy. As such, those of us in search of healthier options tend to give in to salad and grain bowls—which often take a massive toll on our wallets.

There are actually healthier options available in hawker centres that are generally lower in calories and some are even prepared with healthier oil or wholegrain ingredients.

Rejoice, for we now have 8 Healthier Hawker Food in Singapore Under S$5 for when you are broke but still want to eat healthier. Remember to look out for the Healthier Choice Symbol when placing your orders!

FATTY CHEONG – WANTON MEE

When it comes to roast and barbecued pork, Fatty Cheong, located at the ABC Brickworks Market & Food Centre remains an institution. With most of their offerings featuring fatty cuts of meat slathered in a gooey dark sauce, we can see why people would not typically associate them with being a healthier choice—but we stand corrected.

We got their Wanton Mee (S$3.50) that we noticed was listed as a healthier choice. Remember? It may not be healthy through and through, but as long as it is healthier (and there is a worse option), we are good.

Underneath the thick and dark gravy hid springy yellow noodles as well as thick, lean cuts of barbecued pork. The absence of fat, which made the texture less oily, made us feel so much better about our waistlines.

6 Jalan Bukit Merah
#01-120 ABC Brickworks Market & Food Centre
Singapore 150006
Tel: +65 9882 4849
(Closed on Thursdays)
Mon to Sun: 11am – 8.30pm
Nearest Station: Queenstown

ROS MUSLIM FOOD STALL – SOTO AYAM

Boasting a huge bowl of soup packed full of lean shredded chicken breast and rice cakes, the Soto Ayam (S$3) is one of the heartiest yet lightest alternatives around. The soup itself is considerably clear, as opposed to many of its other counterparts that come with a layer of oil floating on the top.

The broth brimmed with spices and comforting chicken flavour and the chicken itself was lean and fork tender. For something that is light but definitely not short on flavour, this is a great healthier choice.

6 Jalan Bukit Merah
ABC Brickworks Market Food Centre #01-05
Daily: 8am – 8pm
Nearest Station: Queenstown

SOON LEE STEW BEEF – STEW BEEF NOODLES

The Stew Beef Noodles (S$4) at Soon Lee Stew Beef is just the thing to get you by on a rainy day. For only S$4, what you get is a generous plate of tender beef brisket that sits atop springy yellow noodles, which is topped with a ladle-full of their homemade beef and herb-infused gravy.

For a bit of texture and some added flavour, chunks of soft carrot and daikon are also added. We also liked that the gravy was tasty without being overly salty.

120 Bukit Merah Lane 1
#01-16 Alexandra Village Food Centre
Singapore 150120
Daily: 11am – 8pm
Nearest Station: Queenstown

LIAN KEE – MINCED MEAT NOODLES

One can never really go wrong with a tasty bowl of minced meat noodles. Encompassing the essential components of sweet, salty, sour and umami, the minced meat noodles (S$3) at Lian Kee over at Alexandra Village Food Centre is done just the way we like it with a few minor tweaks to ensure that it stays relatively healthy.

For one, the ingredients used are fresh and the chef takes his time per bowl to ensure that every order is cooked properly with minimal oil—hence the long wait.

120 Bukit Merah Lane 1
#01-50 Alexandra Village Food Centre
Singapore 150120
(Closed on Mondays)
Tue to Sun: 7.30am – 2pm
Nearest Station: Queenstown

JIN DING XIANG PIG’S ORGAN SOUP CLAYPOT

Ang Mo Kio Market & Food Centre is filled with many food options and one of the more popular stalls is Jin Ding Xiang Pig’s Organ Soup Claypot. Specialising in a variety of pork and mutton herbal soups, their Bak Kut Teh (Pork Bone Soup, S$5) carries the Healthier Choice Symbol and it is lower in calories.

The pork fell off the bone so easily and was extremely lean with little to no fats, making it a healthier option compared to their other dishes.

However, the broth was the ultimate winner. Packed with spices and intense herbal flavours, it was a joy to slurp up. For just a mere $5, we had a very satisfying meal that didn’t guilt-trip us too much.

Ang Mo Kio Market & Food Centre
Blk 724 Ang Mo Kio Ave 6, #01-45
Singapore 560724
Nearest Station: Ang Mo Kio

AL ZAMIRA RESTAURANT

With a myriad of prata (S$1), biryani (S$5) and set options, this Indian Muslim stall does not fall short in providing great variety for its customers.

The Plain Thosai (S$1.50), however, deserves special mention for surprisingly being a healthier yet tasty alternative. For the aforementioned price, the crisp texture of the thosai and generous servings of accompanying gravy make for a superb deal indeed.

Apparently, eating healthy does not necessitate lavish spending after all.

724 Ang Mo Kio Ave 6, #01-04
Singapore 560724
(Closed on Sun)
Mon to Sat: 11am – 9.30pm
Nearest Station: Ang Mo Kio

YUNOS N FAMILY

This corner stall within the bustling Ang Mo Kio Market and Centre offers a vast selection of hearty Malay hawker fare at very reasonable prices.

The menu includes the famous Mee Soto (S$3), Mee Rebus (S$3), Gado Gado (S$3) and Satay (S$0.60/stick). You also have the option of customizing your meals with their readily available add-ons.

The broth of their highly raved Mee Soto is well-flavoured and the portion of springy yellow noodles is decent. This affordable bowl of goodness also has a lower calorie count, which means less guilt while indulging in it.

724 Ang Mo Kio Ave 6, #01-01
Singapore 560724
(Closed on Sun)
Mon to Sat: 11am – 9.30pm
Nearest Station: Ang Mo Kio

HOCK LAM STREET POPULAR BEEF KWAY TEOW

Hock Lam Street Popular Beef Kway Teow is also on our list of go-to when we crave hawker food but still need to toe the line of being healthy.

There is a variety of noodles as well as beef cuts from different parts of the cow. On a budget but still want something less sinful? You will be pleased to know that their Sliced Beef Noodles (S$5) option on their menu bears the Healthier Choice Symbol and it is lower in calories.

Dig into this delicious bowl of goodness served with a generous amount of sliced beef, bean sprouts and kway teow. This for less than 500 calories and reasonably priced at S$5? Count us in!

51 Old Airport Road, #01-22
Singapore 390051
Tue to Sun: 10.30am – 8.30pm
(Closed on Monday)
Nearest Station: Dakota

This post is brought to you by Health Promotion Board, Singapore.