Chinese (Cantonese) Cuisine

Char Siu Puff Pastries

Steamed Jumble Prawn

Roast Goose

Braised Abalone and Goose Webs

Deep-fried Chicken

Dessert – Mango and Pomelo Sweet Soup

Dessert – Penguin Glutinous Rice Cake

The Restaurant – Cuisine Cuisine, Beijing

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Replacing Juice with Fruit: Nutrition and Economic Effects

The following is the summary of a study undertaken by the Center for Public Health Nutrition, University of Washington.

Juice is an important source of fruit and nutrients

Fruit juice makes up a substantial part of the total fruit intakes of children in the United States and is a major contributor to their total nutrient intake. The 2010 Dietary Guidelines for Americans recommends that no more than half of fruit servings be from juice, whle others recommend limiting fruit juice to one or two servings per day.

Researchers at the University of Washington Center for Public Health Nutrition used data from the National Health and Nutrition Examination Survey to examine the nutritional and economic consequences of replacing fruit juice with whole, frozen and canned fruit.

Benefits of replacing juice with whole fruit

  1. Fewer calories consumed. Replacing juice with fresh fruit (e.g., replacing apple juice with fresh apple) resulted in a 56 calorie drop.
  2. Fiber intake increases. Substituting juice with the top three most commonly consumed fruits (banana, apple and orange) resulted in a 25% to 32% increase in fiber. While substituting juice with lower-cost fruit substantially raised fiber intake, it resulted in minimal reductions in energy (19 calorie reduction).
  3. Vitamin C stays at recommended levels. Potassium and calcium were slightly reduced and vitamin C was significantly reduced. Despite this, the percentage of children consuming recommended amounts of vitamin C remained very high.

Replacing juice with fruit may increase costs by between 5-13%

Many consumers and institutions choose fruit juice because it is convenient and inexpensive compared to whole fruit.

The study found that replacing juice with comparable fresh fruit increased cost by 13%. Replacing juice with lower-cost fruit (e.g., frozen and canned) increased costs by only 1.5%. Substituting juice with the three most commonly consumed fruits resulted in an increase in cost of 4%.

Replacing juice with fruit in children’s diets may reduce calories and increase fiber

Complete replacement of 100% fruit juice with equivalent whole, fresh fruit may come at the cost of lower intakes of some vitamins and minerals and slightly higher food costs. However, replacing juice with fruit has the potential to reduce calories and increase dietary fiber. Replacing juice with lower cost canned and frozen fruits can help families, child care centers and schools improve children’s intakes of fiber while keeping costs under control.

Source: University of Washington ….(pdf)

One-dish Rice Meal

Ingredients

2 slices bacon
1/4 onion
150 g pumpkin
1 cup rice
2 tbsp whipping cream
1 clove garlic
2 tbsp white wine
1 cup chicken broth
1/2 tsp basil (chopped)
1 tbsp butter
1/2 tsp oil

Method

  1. Cut bacon, onion and garlic in dices.
  2. Wrap pumpkin with microwavable plastic wrap. Cook in microwave oven over medium high heat for 2 minutes until softened. Mash pumpkin and set aside.
  3. Wash rice and drain.
  4. Heat 1/2 tsp oil in a skillet, sauté bacon over medium high heat until fragrant. Mix in garlic and onion. Stir well.
  5. Add rice and basil. Drizzle white wine over. Pour in chicken broth and whipping cream. Stir and cook over medium heat until the liquid is almost absorbed and the rice is cooked.
  6. Mix in pumpkin. Season with salt and pepper to taste. Stir in butter before serving.

Source: Hong Kong magazine

Today’s Comic

Home-cooked Chinese Breakfast

The Menu

  • Beef and Tomato Soup
  • Egg Crepe with Bacon and Preserved Vegetable