Quick, easy and healthy asian meals: Part 1

Quickandeasymeals

For most of us caring for our parents or a loved one at home, putting together a home cooked meal can feel like a tough feat. After a busy day at work, it’s so much easier for us to just pick up a takeaway meal at the food centre or just grab some fast food for the whole family.

For care staff that may have residents or clients who are caring for older Asian living in residential or community aged care facilities, fellow nurses have shared that sometimes, trying to figure out a healthy, delicious and easy Asian meal may be challenging. Most of the time, it is easier to just dish up what’s available, or get meals on wheels, and for clients, it may be a lamb roast, fish and chips, casserole, not something that residents or clients may be familiar with. It’s not difficult to understand why residents/clients may start losing weight or their appetite.

Finding good quality Asian food can be tough and studies have indicated that eating out may not be the best for our health. Food prepared commercially usually contains a high amount of saturated fat, carbohydrates and sodium. For many older adults, this may not be ideal, taking into consideration the multiple co-morbidities that they already have. For caregivers, after a long day at work, a high fat, high carbohydrate and high sodium meal, though tasty, may not be ideal for the body in the long term. This may also make us feel sluggish and tired, instead of rejuvenated after a good nutritious meal. Below are some quick and easy Asian recipes that are clean and healthy.

recipes

1. Bak Chor Mee Soup Recipe 肉脞面 (Chinese Mince Meat Noodle Soup)

Serves:

Click here: http://www.noobcook.com/bak-chor-mee-soup/2/

2. Congee 粥(Rice porridge)

Serves: 1 

Click here: http://www.mijorecipes.com/chinese-congee-jook-chicken/

3. Chicken Noodle 鸡丝面

Serves: 2

Click here: http://rasamalaysia.com/chicken-noodles-recipe/2

Potstickers 鍋貼

Serves: 6

Click here: http://damndelicious.net/2014/03/01/potstickers/

4. Baked Honey Garlic Chicken 甜甜鸡

Serves: 4

Click here: http://damndelicious.net/2014/03/01/potstickers/

5. Hot and Sour Soup 酸辣汤

Serves: 4

Click here: http://www.closetcooking.com/2015/02/quick-and-easy-chinese-hot-and-sour-soup.html

6. Chinese Chives with Tofu 炒韭菜豆腐

Serves: 4

Click here: http://www.bubblews.com/posts/sauteed-chinese-chive-with-tofu

7. Bok Choy and Shiitake Mushroom Noodles 面条加香菇白菜

Serves: 2

Click here: http://divinehealthyfood.com/bok-choy-shiitake-mushroom-noodles/#comment-145

8. Stir-Fried Pea Shoots 炒豆苗

Serves: 4

Click here: http://www.bonappetit.com/recipes/article/how-to-cook-pea-shoots

9. Shrimp with Snow Peas 豌豆虾仁

Serves: 4

Click here: http://rasamalaysia.com/shrimp-with-snow-peas-recipe/?pid=616#image-337

10. Salt and Pepper Tofu 椒盐豆腐

Serves: 4

Click here: http://www.veggiebelly.com/2010/07/restaurant-style-chinese-salt-pepper-tofu.html

References:

Altman M, Cahill Holland J, Lundeen D, Kolko RP, Stein RI, Saelens BE, Welch
RR, Perri MG, Schechtman KB, Epstein LH, Wilfley DE. Reduction in Food Away from
Home Is Associated with Improved Child Relative Weight and Body Composition
Outcomes and This Relation Is Mediated by Changes in Diet Quality. J Acad Nutr
Diet. 2015 May 8.

Bezerra IN, Curioni C, Sichieri R. Association between eating out of home and body weight. Nutr Rev. 2012 Feb;70(2):65-79.

Djoussé L, Petrone AB, Gaziano JM. Consumption of fried foods and risk of
heart failure in the physicians’ health study. J Am Heart Assoc. 2015 Apr
23;4(4).

Guthrie JF, Lin BH, Frazao E. Role of food prepared away from home in the
American diet, 1977-78 versus 1994-96: changes and consequences. J Nutr Educ
Behav. 2002 May-Jun;34(3):140-50.

won YS, Ju SY. Trends in nutrient intakes and consumption while eating-out
among Korean adults based on Korea National Health and Nutrition Examination
Survey (1998-2012) data. Nutr Res Pract. 2014 Dec;8(6):670-8.

Yeh MC, Heo M, Suchday S, Wong A, Poon E, Liu G, Wylie-Rosett J. Translation
of the Diabetes Prevention Program for diabetes risk reduction in Chinese
immigrants in New York City. Diabet Med. 2015 Jul 14.

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