My Recipe

Mu Shu Pork

Ingredients:

10 oz boneless pork sirloin chop
3/4 cup dried black shredded fungus (木耳)
15 oz cabbage
5 Tbsp Sichuan preserved vegetable (榨菜)
2 large egg
1 Tbsp ginger (minced)
8 to 10 pieces dried red chili

Pork Marinade:

2½ tsp light soy sauce
2 tsp water
dash white ground pepper
1 tsp cornstarch
2 tsp oil

Sauce:

1 Tbsp light soy sauce
1/4 tsp salt
1/4 tsp chicken broth mix
1½ tsp sesame oil
Dash white ground pepper
2 tsp cooking wine

Accompaniment:

6 stalks green onion
10 Tbsp Hoi Sin sauce
32 pieces frozen Mandarin pancake (or Peking duck wrapper)

Method:

  1. Soak dried sliced fungus in hot water for about 30 minutes. Rinse and drain.
  2. Cut pork into thin shreds. Add marinade. Set aside for about 10 minutes.
  3. Cut green onion into 1½” long sections and in turn into shreds.
  4. Beat egg with ⅛ tsp salt. Set aside.
  5. Thinly slice cabbage. Break up each dried chili into 3 pieces. Discard half or all of the seeds.
  6. Mix sauce ingredients and set aside.
  7. Reheat frozen Mandarin pancake by steaming in a bamboo steamer lined with parchment paper for about 2 minutes over high heat or according to package instructions. Keep warm in steamer.
  8. Heat wok and add 2 tsp oil. Fry egg until set. Remove and cut into thin strips.
  9. Reheat wok and add 1½ Tbsp oil. Stir-fry cabbage over medium heat for 30 seconds. Add 5 Tbsp water and ½ tsp chicken broth mix. Cover wok and cook until cabbage is tender crisp, about 2½ minutes. Remove and drain away excess liquid if any.
  10. Rinse, dry, reheat wok and add 1½ Tbsp oil. Sauté half of the ginger and dried chili until fragrant. Add half of the marinated pork and stir-fry until no longer pink. Remove. Add another 1 Tbsp oil to wok. Sauté remaining ginger and chili until fragrant. Stir-fry remaining pork until no longer pink. Return previously cooked pork to wok. Toss briefly. Add fungus. Toss for 30 seconds. Add Sichuan preserved vegetable. Toss for 30 seconds. Return cabbage and egg strips to wok. Add sauce ingredients. Toss to combine. Remove and serve hot with pancake/wrapper, shredded green onion and hoi sin sauce.

Anytime Workout While Sitting Down

Discreet Ab Crunch


  1. Sit up straight and align your shoulder over your hips. Make sure your upper body is not rotated.
  2. Hover your right leg over the floor without moving your upper body. Place the palm of your right hand on your right thigh.
  3. Press your knee into your palm, and your hand into your knee. At the same time, engage your abs to help brace your body so your pelvis and spine do not change position.
  4. Do eight repetitions. Switch and repeat with the left leg and the left hand.

Source: The Globe and Mail

The Power of Portion Size is Hard to Overcome

People given large servings of food eat more than those given smaller servings, even after they have been taught about the impact of portion size on consumption, UNSW research shows.

Learning how to engage in mindful – rather than mindless – eating also did not decrease food intake by a significant amount in those given large servings.

The study, published in the Journal of Health Psychology, highlights the need to find new ways to reduce the effect of portion size on overeating.

“If no effective approaches are found, it may be necessary to develop policy-related changes to provide a healthier food environment for people,” said Dr Lenny Vartanian, a senior lecturer in the UNSW School of Psychology and an author of the paper.

Portion sizes in restaurant and at home have increased dramatically since the early 1970s, and are thought to have contributed to rising obesity levels.

“Studies have consistently shown that increases in portion sizes for a wide range of foods and beverages result in increased energy intake. And the impact is not affected by factors such as hunger or the taste of the food,” Dr Vartanian said.

The team’s study of 96 women is the first to examine the effectiveness of educating people about this phenomenon. Participants were served either a 350 gram portion of macaroni pasta with tomato sauce for lunch, or a 600 gram portion.

Those in the education group were given a brochure about how external factors, such as mood, advertising, portion size, and social and cultural influences can contribute to overeating, and then asked to write about how these factors had influenced their food intake in the past.

Those in the mindfulness group were also taught how to focus on the internal sensations such as the taste of food and feelings of hunger and satiety, before they were offered the pasta.

“Neither of these brief exercises reduced the effects of portion size. Overall, participants in the larger portion group consumed about a third more pasta – 69 grams – than those in the smaller portion group, ” Dr Vartanian said.

This difference amounts to about 87 kilocalories, or 365 kilojoules, of extra energy.

Source: University of New South Wales, Australia

Wrap with Smoked Salmon and Caper

Ingredients

250 g smoked salmon
1 tsp capers
1 egg
200 ml milk
100 ml water
150 g flour
1 tbsp chopped chive
20 g unsalted butter
100 g fresh cream

Method

  1. Steam the capers and set aside.
  2. Beat eggs, milk and water together. Stir in some salt.
  3. Mix egg and milk mixture with flour into a batter. Add chives.
  4. Heat a pan with butter over medium heat. Pour batter into the pan. Cook both sides until golden. Set aside to cool.
  5. Spread fresh cream on the crepe, and then put salmon and capers on top. Roll up the crepe and cut up to serve.

Source: Hong Kong magazine

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