Home-cooked Dinner Menu for A Family of Three in Singapore


  • Fried Egg with Tomatoes
  • Spicy Eggplant with Ground Pork
  • Blanched Lettuce with Oyster Sauce

Simple Ways to Keep your Brain Healthy

Some simple precautions and activities can help keep your mind sharp and your brain healthy throughout your life, an expert says.

Genes and chance certainly play a role in memory loss, brain tumors, strokes and other brain disorders, Dr. Keith L. Black, chairman of the department of neurosurgery at Cedars-Sinai Medical Center in Los Angeles and director of the Maxine Dunitz Neurosurgical Institute, said in a news release.

But brain health isn’t totally out of your control. There are ways to reduce your risks of both diseases and injury to the brain, Black said, including:

  1. Wear a helmet when riding a bike or playing sports. That goes for both adults and kids. Learn the symptoms of concussion, and take head injuries seriously.
  2. What’s good for your heart is good for your brain. The same things that can cause heart disease and heart attack — plaque buildup and arterial damage — can also cause strokes. Watching your cholesterol, controlling your blood pressure and exercising can benefit your brain as well as your heart.
  3. Exercise your brain by doing puzzles and games, or activities you enjoy, such as reading, learning languages or knitting. Research suggests that staying mentally engaged as you age may help ward off some memory declines.
  4. Eat a nutritious diet that includes fruits, vegetables, whole grains and high-quality protein.
  5. Avoid alcohol or drink in moderation.
  6. Don’t smoke.
  7. Get adequate sleep.
  8. Counter stress through relaxation, meditation or exercise.
  9. Learn the symptoms of stroke and get help immediately if you suspect you’re having one. Don’t be lulled into believing you’re too young to have a stroke. Twenty-five percent of all strokes occur in people younger than 65 and even young adults and children can suffer a stroke. Getting rapid treatment can limit permanent impairment.
  10. When using your cell phone, use the speaker function or a headset. While early studies have not found evidence that radio frequency waves from cell phones increase the risk of brain tumors, Black said, the effects may become evident over decades. It’s best to be cautious.


Grilled Quail Recipe from My Clippings


4 large, fresh, whole quail
1 small carrot, peeled and diced
½ a medium-sized onion, peeled and diced
2 ounces double-smoked bacon, diced small
3 tablespoons olive oil
1 clove garlic, peeled and left whole
Pinch of salt
1 heaping cup small French lentils or black Beluga lentils
½ a bay leaf
Sprig of fresh thyme
1 cup robust, dry red wine
1 bunch of kale, washed, stems and tough leaf ribs removed, torn into random-sized pieces
Salt and pepper
Olive oil for brushing
2 tablespoons sweet butter


  1. Split the quails down the back and remove as much of the bone as you wish.
  2. Place bones in a small saucepan along with any suitable trimmings from the carrot, onion and bacon. Barely cover with water, and make a simple stock by simmering gently for an hour or so to produce about 2 cups of liquid. If you prefer to cook the quail whole, and therefore have no bones, use chicken stock or, if you must, water.
  3. In a small, high-sided pan, heat a couple of tablespoons of olive oil, add the diced vegetables and bacon, the garlic and a pinch of salt, and cook over medium heat for a few moments until fragrant.
  4. Add the lentils, bay leaf and thyme, stir to coat with the oil, add the wine and about half the stock, bring to a simmer and cook uncovered for about 10 minutes.
  5. Stir in the kale. Return to a simmer, adding more stock if it looks a little dry. Continue cooking and adding stock as required until the lentils are tender, 20 to 25 minutes. Turn off the heat, remove the garlic, thyme and bay leaf.
  6. Heat a grill, season the quail with salt and freshly ground black pepper, and lightly oil with olive oil. Grill quickly over high heat, keeping the meat pink and moist.
  7. Reheat the lentils using a little more liquid to achieve a risotto-like consistency, stir in 2 tablespoons of sweet butter and serve with the quail.

Source: The Globe and Mail