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Healthy Recipes from HPB

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Taken from their publications -- Healthy Snacks Recipes and Healthilicious Recipes, the Health Promotion Board (HPB) shares with Grow@Beanstalk easy-to-follow recipes that guarentee nutritious dishes that look and taste fantastic!

New recipes are uploaded regularly so be sure to check back for more!

 

Stir Fried Rice Vermicelli

Ingredients:

1/2 packet brown rice vermicelli, soaked till soft

200g Chicken breast fillet, skin removed, cooked and shredded

100g Golden mushroom

1 Carrot, shredded

1 bunch Chye Sim, cut into bite-sized pieces

1 tbsp Garlic, minced

2 tbsp Oil*

1 Lime

 

Seasoning:

1 tbsp Oyster sauce *

1/4 tsp Sugar

1/3 tsp Dark soy sauce*

2 tbsp Tomato ketchup*

100ml Water

Stir fried brown rice vermicelli 
 
Method:
1. Heat oil in a wok and stir-fry garlic until fragrant.
2. Add in chicken, carrot and continue to stir-fry.
3. Add in brown rice vermicelli, golden mushrooms, Chye Sim and seasoning into the wok. Stir well until cooked.
4. Squeeze lime over finished dish, before serving.
 
 
Food for thought
Use whole-grain products such as brown rice vermicelli and whole-grain pasta. Whole-grain products contain more vitamins, minerals and anti-oxidants.
 
 

Jewel Lollipop
(serves 4)

Ingredients:

2 slices Wholemeal bread*

1 slice White bread

4 satay sticks

1 slice cheese*

1 wedge honeydew

1 banana

4 strawberries

 

Jewel Lollipop

Method:

1. Cut bread and cheese slice into 4 square pieces each.

2. Cut honeydew and banana into slices.

3. Using satay stick as a skewer, slide on the wholemeal bread, cheese, banana, white bread, honeydew, wholemeal bread and strawberry.

4. Repeat step 3 for the other 3 skewers. Serve.

 

Food for thought
Eat 2 servings of fruit every day. An example of 1 serving is 1 small apple or 1 wedge honeydew or 10 grapes.

 
 

​Risotto
(Serves 10 - 15 children)

Ingredients:

1 1/2 cups (uncooked) rice

3/4 cup spilt green beans

900ml chicken stock* or vegetable stock*

2 1/2 cups milk

2 1/2 cups frozen corn kernels

2 1/2 cups canned mushroom* - chopped finely

1 1/2 medium zucchini - chopped

1 1/2 tablespoons margarine*

1 1/2 medium onion - peeled and chopped

3 cloves garlic - peeled and chopped

1 tomato - chopped

 

Chef's tips!

1. Traditionally, Arborio rice is used to prepare risotto. This type of rice is large and rounded and has a creamy texture. However, it can be substituted with regular rice.

2. Chicken cubes can be added in Step 3.

Risotto

Method:

1. Wash the rice and beans. Soak them together for half an hour. Drain.

2. Stir-fry the garlic and onions with margarine in a pot.

3. Add the mushrooms and cook for a few minutes.

4. Add the rice and beans. Mix well.

5. Add the chicken stock. Let it boil and cover the pot to simmer.

6. Once the rice begins to dry, add the milk gradually. Keep stirring.

7. Add the corn and zucchini

8. Once the rice is soft, turn off the fire.

9. Sprinkle chopped tomatoes to garnish.

10. Serve.

 

Food for thought
Risotto is a popular Italian dish. Exposing the children to different international cuisines enables them to try different flavours and combinations of food.

 

Banana Pancakes
(Serves 4)

Ingredients

4 bananas

500ml soy milk* or low-fat milk*

250g whole-wheat flour/ wholemeal flour

1 teaspoon baking powder

100g sugar

3 eggs

2 tablespoon margarine*

 

Optional Topping

2 bananas, sliced

 

Note: Low-fat milk and other dairy products are not suitable for children below the age of 2 years.

Banana pancakes 

Method:

1. Mash banana with a fork until it becomes a soft puree and set aside.

2. Mix flour, baking powder, sugar, soy milk or low-fat milk and eggs evenly. Add banana puree to the mixture.

3. Heat margarine in a frying pan. Pour in batter and pan-fry until both sides are golden brown.

4. Lay sliced bananas on pancakes (optional), fold into half, and serve immediately.

 

Food for thought
To add some natural sweetness to your pancakes, top them with your child's favourite fruit (e.g. banana, strawberries or kiwis.) Avoid using high-sugar spreads such as honey and jams on the pancake.

Sweet Corn Chicken Patty
(serves 4)

Ingredients

200g Chicken breast, skin removed, minced

1 piece Tau Kwa

1 cup Sweet corn kernels (250ml)

1 big Onion, cut into small cubes

2 stalks Spring onions, finely chopped

2 tbsp Oil*

3-4 leaves Lettuce

 

Seasoning

2 tbsp Light soy sauce*

1/2 tsp Dark soy sauce*

A dash Peper

1/4 tsp Sesame oil*

3 tbsp Corn flour

Sweet corn chicken patty
Method:

1. Mash the tau kwa and mix in the minced chicken, onions and spring onions evenly.

2. Add seasoning and sweet corn kernels. Mix well.

3. Shape into small patties.

4. Heat oil in frying pan and pan-fry patties until both sides turn golden brown.

5. Arrange sweet corn chicken patties on top of a bed of lettuce and serve.
 

​Crystal Rolls
(serves 4)

Ingredients

4 sheets Rice wraps

1 stick Cucumber, shredded

1 stick Carrot, shredded

1 whole Mango, peeled and shredded

200g Chicken breast fillet, skin removed, boiled and shredded

 

Dressing

4 tbsp Low-fat mayonnaise

1 tbsp Lemon juice

Crystal rolls
Method:

1. Combine all the dressing ingredients together and mix well.

2. Dip a rice wrap into water to soften it.

3. Place the softened rice wrap on the table and spread dressing on the centre of the wrap.

4. Arrange cucumber, carrot, mango and chicken shreds neatly onto the wrap.

5. Roll up tightly. Serve.
 

​Vegetarian Farmer's Pie
(Serves 10-15 children)

Ingredients

7 large potatoes, boiled and peeled

2 1/2 cups frozen peas, thawed

2 large carrot, peeled and chopped

2 1/2 cups cauliflower, chopped

2 1/2 cups cabbage, shredded thinly

5 tablespoons milk*

10 slices cheddar cheese*

3 teaspoons butter/ margarine*

1 teaspoon of oil* for each vegetable

2 pinches of salt for each vegetable

2 pinches of pepper for each vegetable

 

Chef's Tips

It is easier to mash the potatoes while they are warm!

For a non-vegetarian version, cooked minced chicken or beef can be added at Step 5.

Vegetarian Farmer's Pie

Method:

1. Mash the potatoes finely

2. Add milk, half of the cheese, butter/magarine, a pinch of salt and a pinch of pepper. Mix well.

3. Lay half of the potato mixture in a wide glass dish.

4. Stir-fry the peas with oil for 2 minutes. Add salt and pepper. Transfer the peas to the glass dish and layer over the potato mixture.

5. Stir-fry all the other vegetables with oil, salt and pepper separately. Layer them over the peas and potatoes.

6. Spread and smoothen the rest of the potato mixture evenly over the vegetables.

7. Top with the remaining cheese.

8. Bake until the cheese turns light brown.

9. Serve.

 

Food for Thought

Getting children to layer the vegetables durnig meal preparation can encourage them to eat the vegetables!

Fruity Custard
(Serves 10-15 children)

Ingredients

7 1/2 tablespoons custard powder

1.4 litres milk

3 small banana, chopped

2 small apples, peeled, cored and chopped

50 small seedless red grapes, cut into half

5 tablespoons sugar

5 tablespoons toasted oats or muesli or plain corn flakes

 

Chef's Tip

The custard can be served warm or cold.

Fruity custard

Method:

1. Add 150ml of milk to the custard powder. Mix well and keep aside.

2. Bring the rest of the milk to near boil in a sauce pan and remove from heat.

3. Add the custard powder/milk mix and sugar. Whisk until no lumps are formed.

4. Return to heat for a minute and keep aside.

5. Once the custard is cooled, add the fruit and mix well.

6. Sprinkle the custard with toasted oats/ muesli/ plain corn flakes.

7. Serve.

 

Food for Thought

Each serving of this custard provides about 150mh of calcium, which is about half the amount of calcium in a glass of milk.

 ​

 * Choose products with the Healthier Choice Symbol!



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