Oct 22, 2009

Apple Carrot Muffins

This recipe uses egg whites to keep the fat content low.


  • 1 cup soft dark brown sugar
  • 1/2 cup caster sugar
  • 345g plain flour
  • 4 teaspoons bicarbonate of soda
  • 1 teaspoon baking powder
  • 4 teaspoons ground cinnamon
  • 1 teaspoon salt
  • 250g finely grated carrots
  • 2 large apples, peeled, cored and shredded
  • 2 egg whites
  • 1 1/4 cups apple purée
  • 4 tablespoons vegetable oil

Preparation method

  1. Preheat oven to 190C. Grease muffin tin, or line with paper muffin cups.
  2. In a large bowl, combine brown sugar, caster sugar, flour, bicarbonate of soda, baking  powder, cinnamon and salt. Stir in carrot and apple; mix well. 
  3. In a small bowl, whisk together egg whites, apple puree and oil. Stir into dry ingredients.
  4. Spoon batter into prepared tin.
  5. Bake for 20 minutes. Let muffins cool in pan for 5 minutes before removing from tin to cool completely.

Pot roast beef with braised vegetables

A tender, juicy pot roast makes a luxurious meal at a fraction of the price of a prime roasting cut.


  • 2 slices smoked beef cattle
  • 1 tablespoon vegetable oil
  • 1.5 kg boned, rolled and tied beef blade
  • 8 large carrots, peeled and thickly sliced
  • 2 onions, coarsely chopped
  • 4 garlic cloves, crushed
  • 2 x 400 g tins chopped tomatoes
  • 1 cup vinegar
  • 1 cup beef stock
  • salt and freshly ground black pepper
  • 1 kg small new potatoes, scrubbed and halved
  • ¼ cup chopped fresh basil
  • 2 teaspoons cornflour, mixed with 1½; tablespoons water

Preparation method

  1.   Preheat the oven to 160°C. Cook the smoked beef cattle  in a large flameproof casserole dish over a moderate heat for 5 minutes until crisp. Remove the smoked beef cattle, drain on paper towels, then cut into pieces.
  2.   Add the oil to the dish, heat over a moderate heat, then add the beef, turning it until browned all over. Transfer to a plate.
  3.   Add the carrots, onions, and garlic to the dish and cook for about 8 minutes until lightly browned. Stir in the tomatoes, then return the meat to the dish and pour in the vinegar and stock. Season, bring to the boil, then reduce the heat. Cover with foil and then the lid to create a tight seal. Transfer to the oven and cook for 1 hour, turning the meat once.
  4.   Remove the casserole from the oven and add the potatoes and half the basil. Top up the liquid level if necessary with a little more stock or water. Return to the oven and cook for a further hour, or until the beef and vegetables are tender. Put the smoked beef cattle on a heatproof plate in the oven for about 5 minutes to warm through.
  5.   Slice the beef, arrange it on a platter with the vegetables and keep warm. Put the dish on the stove over a moderate heat. Add the cornflour paste and bring to the boil. Stir for 1 minute until thickened. Ladle the sauce over the beef and vegetables and sprinkle with the smoked beef cattle and remaining basil.
*Serve the beef and braised vegetables with steamed greens, such as broccolini. Broccolini is sometimes sold as baby broccoli but in fact it is a hybrid of gai lan (Chinese broccoli) and broccoli.

Malaysian Beef Rendang

This dish has a unique flavour, and by varying the amounts of sugar and chillies, a whole range of effects can be produced. Serve over rice.


  • 2 cups shredded coconut
  • 100g shallots, roughly chopped
  • 3 cloves garlic, roughly chopped
  • 15 dried red chillies, roughly chopped
  • 5 slices fresh ginger root, roughly chopped
  • 5 lemon grass stalks, whites only, roughly chopped
  • 2 teaspoons coriander seeds
  • 2 teaspoons fennel seeds
  • 2 teaspoons cumin seeds
  • 1 pinch grated nutmeg
  • 1 tablespoon vegetable oil
  • 625g beef stew meat, cut into 2.5cm cubes
  • 1½ tablespoons white sugar
  • 5 whole cloves
  • 1 cinnamon stick
  • 1 2/3 cups (420ml) coconut milk
  • 220ml water
  • salt to taste

Preparation method

  1. Heat the coconut in a dry wok, stirring continuously until golden brown. Set aside to cool.
  2. Using a blender or a food processor, blend the shallots, garlic, chillies, ginger and lemon grass to a thick paste. 
  3. Grind the coriander, fennel, cumin and nutmeg together in a mortar and pestle or coffee grinder.
  4. Using the wok, fry the shallot paste in a little oil for a few minutes, until fragrant. Add the ground spices and cook for 3 to 4 minutes, stirring continuously. Add beef and cook over a medium heat for a further 3 to 4 minutes, stirring, until meat is browned all over.
  5. Stir in sugar, coconut, cloves, cinnamon stick, coconut milk and water. Bring to a boil, reduce heat and simmer until most of the liquid has evaporated and the meat is tender, about 1 hour. Season to taste with salt.

  • Energy 2735.08kJ
  • Protein 22.3g
  • Total Carbs 25.1g
  • Fibre 7.6g
  • Sugars 7.6g
  • Total Fat 54.5g
  • Saturated Fat 37.4g
  • Salt 148.7mg

Oct 14, 2009

Appetizer - Ulam Daun Kadok


2 shallots
1 stalk lemon grass
1 inch fresh ginger
½ inch galangal
a knob of dried prawn paste
1 tbsp dried shrimps
1 tbsp toasted shredded coconut
2 tbsp roasted peanuts

1 cup palm sugar
2 cups water

2 limes, diced
1 ½ inch young ginger, diced
2 shallots, diced
2 tbsp toasted shredded coconut
2 tbsp dried shrimps
2 tbsp fried peanuts
2 tsp chillies, cut
20 piper sarmentosum (daun kadok) leaves – lettuce or other salad leaves can be used as a substitute

Preparation Method:

  1. Grind or pound ingredients A finely.
  2. Transfer ground ingredients A to a pot, add B and bring to a boil.
  3. Lower heat and simmer liquid until it is reduced to 1 cup. Allow this sauce to cool.
  4. To serve, pour thick sauce into a serving bowl.
  5. Arrange ingredients B separately in small bowls.
  6. To eat, shape a piper sarmentosum leaf into a cone. Place one of each C ingredient into the cone and add half a teasp of sauce. Enjoy!!

Care and cultivation of piper sarmentosum: part shade; water generously; not fussy about soil; propagate using vegetative cuttings


Oct 13, 2009

Smoked Salmon Sushi Roll

A very basic and easy way to make sushi rolls.

  • Serves : 6
  • Yield: 6 rolls
  • Ready in: 40 mins (30 mins Prep - 10 mins Cook)





  • 2 cups Japanese sushi rice
  • 6 tablespoons rice vinegar
  • 6 sheets nori (dry seaweed)
  • 2 tablespoons wasabi paste
  • 1 avocado, peeled, stone removed and sliced
  • 1 cucumber, peeled and sliced
  • 250g smoked salmon, cut into long strips

Preparation method

  1. Soak rice for 4 hours. Drain rice and cook in a rice cooker with 2 cups of water until cooked and water absorbed. Remove from heat and immediately stir rice vinegar through the hot rice. Spread rice on a plate until completely cool.
  2.  Place 1 sheet of seaweed on bamboo mat and spread a thin layer of cool rice on top, leaving about 1 cm of the seaweed uncovered at the top and bottom edge. This will make sealing easier later.
  3. Dot a little wasabi across the rice and arrange cucumber, avocado and smoked salmon in a line on top, about 2.5cm from the bottom edge of the seaweed.
  4. Roll tightly from bottom to the top edge, with the help of the bamboo mat, dampening the top edge of the seaweed and pressing to seal. Repeat for remaining ingredients.
  5. Cut each roll into 8 equal pieces and serve.

Oct 12, 2009

Spicy Tuna Cottage Cheese

This is a high protein snack that offers quickly digesting protein in the form of tuna, and slowly digesting protein in the form of cottage cheese. The salsa offers us some additional flavor and all of the great benefits of tomatoes.

Spicy Tuna Cottage Cheese

Spicy Cottage Tuna Recipe


  • 1 can (6oz) White Albacore Tuna, drained
  • 1/4 cup Medium Salsa, chunkier is better
  • 3/4 cup Cottage Cheese
  • 1/4 tsp. Dill Weed (optional)


Drain the tuna and put it in a bowl. Use a fork to separate the chunks – you want your tuna to be small loose chunks rather than large chunks.

Mix together the tuna, salsa, dill weed, and cottage cheese in a bowl. Don’t furiously blend everything together. You want a nice mixture rather than a paste.

Now you can eat it with a spoon, or you can place it on your favorite sandwich or snack food. Again, try whole grain crackers, thinly sliced breads, or sandwich thins. Also try avocado slices, tomatoes, cucumbers slices, or mix with any of your other favorite vegetables.

Oct 8, 2009

Vietnamese Beef Pho

In this classic soup, paper-thin slices of raw beef are cooked with rice noodles in individual serving bowls into which hot spiced beef stock has been added.


  • 3.5L beef stock
  • 1 large onion, sliced into rings
  • 6 slices fresh ginger
  • 1 stalk lemongrass
  • 1 cinnamon stick
  • 1 teaspoon whole black peppercorns
  • 500g beef sirloin, cut into thin slices
  • 250g beansprouts
  • 1 bunch basil, leaves only
  • 1 bunch mint, leaves only
  • 1 bunch coriander, leaves only
  • 3 fresh green chillies, sliced into rings
  • 2 limes, cut into wedges
  • 500g dried rice noodles
  • hoisin sauce, chilli sauce and fish sauce to serve
Preparation method
  1. In a large stockpot, combine the stock, onion, ginger, lemongrass, cinnamon and peppercorns. Bring to the boil, reduce heat and cover, simmering for 1 hour. Strain stock and keep hot.
  2. Arrange beansprouts, basil, mint and coriander leaves on a platter with chillies and lime.
  3. Put the noodles into a large bowl and cover with boiling water. Soak noodles for 15 minutes, or until soft. Drain.
  4. Divide noodles among 6 large soup bowls and place raw beef slices on top. Ladle hot stock over noodles and beef and pass the platter of garnishes and sauces.

Prawn and Sesame Stir-Fry

Sesame oil and sesame seeds add nutty goodness to stir-fried vegetables and prawns.


  • 500ml (2 cups) water
  • 220g (1 cup) white rice
  • 650g fresh raw prawns, peeled and deveined
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon cayenne pepper
  • 1 clove garlic, crushed
  • 1 tablespoon sesame seeds
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons sesame oil
  • 1 red capsicum, cut in half, seeds removed and cut into thin strips
  • 3 spring onions, sliced
  • 2 tablespoons teriyaki sauce
  • 250g sugar snap peas or snowpeas, trimmed
  • 2 tablespoons cornflour
  • 200ml (3/4 cup) chicken stock
  • 1/4 teaspoon salt

Preparation method

  1. In a medium saucepan, bring salted water to the boil. Add rice, reduce heat, cover and simmer for 20 minutes.
  2. While rice is simmering, combine prawns, ginger, cayenne pepper, garlic, sesame seeds and black pepper together in a large plastic bag. Allow to marinate in the refrigerator whilst rice is cooking.
  3. Heat a large wok or frying pan until hot and pour in the sesame oil around the edges. Add capsicum and spring onions; stir-fry over high heat for 3 to 4 minutes to soften slightly.
  4. Add teriyaki sauce, peas and the marinated prawns; stir-fry further 4 minutes or until prawns are opaque.
  5. Stir chicken stock into cornflour until smooth.Add to the wok, cook, stirring until sauce boils. Sprinkle with salt. Spoon prawn stir fry over the cooked rice.


  • Energy 1675.69kJ
  • Total Fat 9.8g
  • Saturated Fat 1.6g
  • Salt 1074.2mg
  • Total Carbs 50.3g
  • Fibre 3g
  • Protein 24.8g

Oct 7, 2009

Lentil Soup


  • 1 onion, chopped
  • 1/4 cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1 teaspoon dried basil
  • 1 (14.5 ounce) can crushed tomatoes
  • 2 cups dry lentils
  • 8 cups water
  • 1/2 cup spinach, rinsed and thinly sliced
  • 2 tablespoons vinegar
  • salt to taste
  • ground black pepper to taste


  1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Oct 6, 2009

Juicy Steamed Dumplings Recipe


Dumpling dough:

  • 250 grams of wheat flour, sifted
  • 150 ml of cold water


  • 250 grams of lean boneless chicken, minced
  • 2 tablespoons of light soy sauce
  • 1/2 tablespoon of vinegar (any taste)
  • 2 tablespoons of fresh ginger, chopped
  • 1/2 teaspoon of sugar
  • 3 tablespoons of sesame oil
  1. Mix the chicken with the soy sauce, vinegar, ginger and sugar. Marinate about 30 minutes. Stir in the sesame oil and mix well.
  2. Add 150 ml of cold water gradually to the flour and mix into a dough. Let rest about 10 minutes.
  3. Knead the dough again, cut in half. Roll out part of dough and cut 7 to 8 cm circles. Place about 1 to 1 1/2 teaspoon of filling on each circle and pinch the edges together at the top and twist it to create pleats-like effect.
  4. Place the dumpling in a steamer and steam for 8 minutes over high heat.
  5. Serve with soy, sesame oil, ginger and spring onion sauce.

Oct 5, 2009

Slow-roasted tomatoes with olives and capers

Ingredients (serves 4)

  • 4 roma tomatoes, halved lengthways
  • 175g vine sweet minicaps (baby capsicums)
  • 1/3 cup mixed olives
  • 1 tablespoon olive oil
  • 1 tablespoon fresh rosemary leaves
  • 2 teaspoons baby capers, drained, rinsed


  1. Preheat oven to 160°C/140°C fan-forced. Place tomato, capsicums and olives, in a single layer, in a large baking dish. Drizzle with oil. Sprinkle with rosemary. Season with salt and pepper. Roast for 45 minutes or until capsicums have softened. Sprinkle with capers. Serve.

Notes & tips

  • Serve with roast chicken.

Pasta with spring vegetables, tarragon & feta

Keep dinner time fun and fresh with forkfuls of curly pasta twisted around crisp green vegies, feta and fresh herbs.

Preparation Time

10 minutes

Cooking Time

20 minutes

Ingredients (serves 4)

  • 400g dried curly fettuccine pasta
  • 1 tbs extra virgin olive oil
  • 2 leeks, pale section only, washed, thinly sliced
  • 2 garlic cloves, thinly sliced
  • 1 fennel bulb, trimmed reserving leaves, thinly sliced
  • 1 tbs chopped fresh tarragon
  • 2 bunches asparagus, woody ends trimmed, cut into thirds
  • 300g (2 cups) frozen peas
  • 100g feta, crumbled
  • 70g (1 cup) finely grated parmesan


  1. Cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente. Drain, reserving 125ml (1/2 cup) of the cooking liquid. Return the pasta to the pan.
  2. Meanwhile, heat the oil in a large frying pan over low heat. Add the leek and garlic. Cover and cook, stirring occasionally, for 2 minutes or until the leek softens. Add the fennel and tarragon. Cook, covered, for a further 2 minutes.
  3. Add the asparagus, peas and reserved cooking water to the pan. Season with salt and pepper. Simmer, uncovered, for 3 minutes or until the vegetables are tender. Add the vegetable mixture, half the feta and half the parmesan to the pasta. Toss to combine. Divide among serving dishes. Top with the reserved fennel leaves, remaining feta and remaining parmesan to serve.

Notes & tips

  • If curly fettuccine is unavailable, use fettuccine or spaghetti.
  • Variations

  • For the kids: If the kids don't like feta and tarragon, swap for fresh ricotta and basil.
  • Spring vegetable & pasta soup with tarragon & feta: Omit the fettuccine. In step 2, add only the fennel to the leek mixture. Cook for 2 minutes. Add 1.5L (6 cups) vegetable stock. Bring to a simmer. Add the asparagus, peas and a handful of dried risoni pasta. Cook until the risoni is al dente. Ladle the soup among serving bowls. Top with tarragon, feta and parmesan to serve.

Oct 4, 2009

Lamb Chops with Roasted Salsa

This is rendition of how a platter of lamb would be served in many Mediterranean countries with, say, a change of herbs and accompaniments.


  • 2 garlic cloves, chopped
  • 3 tablespoons chopped mint leaves
  • Finely shredded zest of 1 1/2 lemons
  • 1/2 cup olive oil, divided
  • 2 teaspoons kosher salt, divided
  • 2 teaspoons freshly ground black pepper, divided
  • 8 lamb rib chops (about 1 3/4 lbs. total)
  • 1 ripe tomato
  • 1 small red onion, peeled and halved
  • 2 bell peppers, seeded and quartered
  • 1/4 cup chopped flat-leaf parsley
  • 2 tablespoons fresh lemon juice


1. Prepare a charcoal or gas grill for high heat (450° to 550°; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). In a large resealable plastic bag, combine garlic, mint, lemon zest, 1/4 cup olive oil, and 1 tsp. each salt and pepper. Add lamb chops and mix to coat.

2. Grill tomato, onion, and bell peppers, turning twice, until soft and blackened, 6 minutes. Remove from heat. Remove chops from bag, keeping marinade on meat. Grill chops, turning once, until done the way you like, 5 minutes total for medium-rare (cut to test).

3. Chop vegetables and mix with remaining 1/4 cup olive oil, the parsley, lemon juice, and remaining 1 tsp. each salt and pepper. Serve with lamb.

Note: Nutritional analysis is per serving.

Nutritional Information

Calories: 578 (78% from fat)
Protein: 23g
Fat: 50g (sat 15)
Carbohydrate: 8.4g
Fiber: 2.1g
Sodium: 521mg
Cholesterol: 99mg

Mughlai Biryani

A regal dish, Mughlai Biryani is fit for a king and was probably eaten by many too! This makes the perfect one-dish meal for when you have company. It combines ingredients typical to the Mughlai style of cooking.


  • For the meat: 1kg lamb/ chicken cut into 2" pieces (if using chicken, use breast or thigh fillet)
  • 4 large onions sliced thin
  • 2 tsps garlic paste
  • 2 tsps ginger paste
  • 1/2 cup almonds
  • 6 tbsps ghee/ vegetable/ canola/ sunflower cooking oil
  • 1" stick of cinnamon
  • 5 cloves
  • 3 pods cardamom
  • 8 peppercorns
  • 2 tsps coriander powder
  • 1 1/2 tsps cumin powder
  • 1 tsp garam masala
  • 1 cup yoghurt
  • Juice of 1 lime
  • 1 cup chicken/ beef stock
  • 2 tbsps finely chopped coriander leaves
  • 2 tbsps finely chopped mint leaves
  • Salt to taste
  • For the rice: 2 cups Basmati rice
  • Hot water
  • Salt to taste
  • 3 drops orange food coloring (optional)
  • 3 drops green food coloring (optional)


  • Put the almonds in a bowl of hot water (enough to cover them) and set aside for 10 minutes. After 10 minutes remove skins from all the almonds by pressing each one between your thumb and forefinger. The almonds will slip out of their skins!
  • Mix the garlic and ginger pastes, the peeled almonds and grind to a smooth paste in a food processor.
  • Wash the rice in a sieve and add enough water to fully cover the rice - at least 4" over the surface of the rice. Add salt to taste. Set the rice up to boil. Cook till almost done. To determine when it has reached that stage, remove a few grains from the pot and press between your thumb and forefinger. The rice should mostly mash but will have a firm whitish core. Turn off the fire. Strain through a colander and keep drained aside.
  • Heat 3 tbsps of oil in a pan and fry 2 of the onions till caramalized - golden brown. Drain and keep aside on paper towels for later use.
  • Heat 3 tbsps of oil in another pan and add the whole spices - cinnamon, cardamom, cloves, peppercorns. Fry till the spices turn a little darker.
  • Add the 2 remaining onions and fry till they are translucent.
  • Add the ginger-garlic-almond paste and fry for 2-3 minutes.
  • Add all the spice powders - coriander, cumin and garam masala and mix well.
  • Fry till the oil begins to separate from the masala and then add the lamb/ chicken. Keep frying till the meat is fully sealed (it will become opaque and lose its pink colour).
  • Now add the yoghurt, lime juice, stock, coriander and mint leaves and salt to taste (if needed). Mix well.
  • Cover the pot and allow to cook till the meat is tender.
  • If you are using the food coloring, divide the rice into 3 equal portions and put into separate dishes. Add the orange food coloring to one portion of the rice and the green food coloring to another portion of the rice. Leave the third portion white. With each portion, mix the rice till all the grains are well colored. Keep aside for 10 minutes after which you can mix all 3 portions of rice together in a bowl for use in the next step.
  • Grease a deep baking dish and evenly layer the cooked rice, meat (and its gravy) in it to form at least 2 sets of layers (rice-meat-rice-meat-rice). Garnish with the previously caramalised onions. Cover the dish tightly. If the dish does not have a cover use 2 layers of aluminium foil (shiny side of both layers pointing down towards the rice) and secure on to dish with baking string.
  • Put in a pre-heated oven set at 350 F/ 180 C/ Gas mark 4 for 20 minutes.
  • Turn off the oven and let the dish sit in the oven till you are ready to eat. Only open when you are ready to eat. The way to serve Biryani is to gently dig in with a spoon so you get through the layers.

Oct 2, 2009

Recipes: Easy Fusili with Tomato Pesto Sauce

Spiral pasta tossed with a super easy tomato sauce, sprinkled with Parmesan cheese and garnished with fresh basil. A lovely, simple dish. This is so easy and really yummy!

  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic, peeled and chopped
  • 1 (14.5 ounce) can diced tomatoes, drained
  • 14 ounces fusilli (spiral) pasta
  • salt and pepper to taste
  • 3 tablespoons pesto
  • 3 tablespoons freshly grated Parmesan cheese
  • 3 tablespoons fresh basil leaves for garnish
  1. Heat oil in a medium skillet over medium heat. Saute garlic for 2 minutes, then add tomatoes and simmer for 10 minutes.
  2. Meanwhile, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and return to pot.
  3. Season tomato sauce with salt and pepper; stir in pesto. Pour sauce over hot cooked pasta and mix well. Sprinkle with cheese, garnish with basil leaves and serve immediately.

Homemade Mac and Cheese Recipe

This is a nice rich mac and cheese. Serve with a salad for a great meatless dinner. Hope you enjoy it.

  • 8 ounces uncooked elbow macaroni
  • 2 cups shredded sharp Cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 3 cups milk
  • 1/4 cup butter
  • 2 1/2 tablespoons all-purpose flour
  • 2 tablespoons butter
  • 1/2 cup bread crumbs
  • 1 pinch paprika
  1. Cook macaroni according to the package directions. Drain.
  2. In a saucepan, melt butter or margarine over medium heat. Stir in enough flour to make a roux. Add milk to roux slowly, stirring constantly. Stir in cheeses, and cook over low heat until cheese is melted and the sauce is a little thick. Put macaroni in large casserole dish, and pour sauce over macaroni. Stir well.
  3. Melt butter or margarine in a skillet over medium heat. Add breadcrumbs and brown. Spread over the macaroni and cheese to cover. Sprinkle with a little paprika.
  4. Bake at 350 degrees F (175 degrees C) for 30 minutes. Serve.

Oct 1, 2009

Hainanese Duck Rice

  • 8 ounces Hokkien noodles (spaghetti may be substituted)
  • 1 pound large shrimp, peeled and deveined
  • 2 cups whole green beans
  • 2 carrots, thinly sliced
  • 4 scallions, thinly sliced
  • 1 tablespoon garlic, finely minced
  • 1 tablespoon ginger root, finely minced
  • 2 tablespoons sesame oil
  • 1/4 cup soy sauce
  • 1 teaspoon chili garlic sauce
  • 1 teaspoon cornstarch
  • 2 cups stock (chicken, fish or vegetable)

Remove the giblets from the duck, trim off the excess skin flaps and use them along with vegetable trimmings (onion, celery, bell pepper, etc.) to make a stock. Combine the cooked white and brown rice in a large mixing bowl. Add garlic, ginger and scallions and stir to mix thoroughly. Fill the duck cavity with the rice mixture and fold the skin flaps over the opening. Place excess rice into a small casserole covered casserole dish. Rub the duck with soy sauce, surround it with pandan leaves or scallions, wrap with aluminum foil and place on a rack in a roasting pan filled with about 1/2 inch of water. Roast the duck at 400 degrees for one hour.

After one hour, open the aluminum foil and allow the duck to brown for about 30 minutes Place excess rice into the oven for about 30 minutes. Remove duck from oven. Scoop rice onto serving plates. Carve duck into individual servings and arrange on plates. Serve with hoisin and dipping suaces.

Hainanese Dipping Sauces

Spicy Dipping Sauce

2 limes, juice only
1/2 teaspoon chili garlic sauce
1 teaspoon sugar
1/4 cup duck stock

Combine all ingredients in a jar with a tight fitting lid. Shake gently to mix.

Ginger Dipping Sauce

1/4 cup duck stock
2 tablespoons ginger root, finely shredded
1 teaspoon sugar

Combine all ingredients in a jar with a tight fitting lid. Shake gently to mix.

Baby Bok Choy Stir-Fry

8 whole baby bok choy, washed and trimmed
2 tablespoons rendered duck fat

Heat the duck fat in a large wok. Add whole baby bok choy and stir-fry until stalks are tender and leaves are barely wilted, about 3 to 5 minutes. Serve immediately.

Chili Crab

  • 2 pounds Dungeness Crab, parboiled, separated and cracked
  • 1/4 cup ketchup
  • 1 teaspoon chili garlic sauce
  • 1 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 cup stock (chicken, fish or vegetable)
  • 1 tablespoon garlic, finely minced
  • 1 tablespoon ginger, finely shredded
  • 1 tablespoon sugar
  • 3 scallions, finely sliced
  • 2 tablespoons cooking oil

In a large measuring cup, combine ketchup, chili garlic sauce, soy sauce, rice vinegar, sugar, and stock. Set aside. Heat the vegetable oil in a large wok or frying pan, add garlic, ginger and crab and stir-fry for about 3 minutes. Add the contents of the measuring cup, and stir gently to coat the crab pieces. Add scallions, reduce heat, cover and simmer for 5 to 7 minutes. Remove from the heat, transfer crab pieces to attractive serving dishes ladle sauce over the crab and serve immediately. Serves 4.

Green Mashed Potatoes

Especially rich in: lutein/zeaxanthin and vitamin C

Also rich in: fiber, potassium


  • 2 1 /2 pounds russet potatoes, peeled and cut into large chunks
  • 1 bunch collard greens, washed, stemmed and cut into 1 /2" strips (approximately 8 cups)
  • 2 garlic cloves, minced
  • 1 /2 cup fat-free 1 /2 & 1 /2 cream
  • 1 tablespoon butter
  • salt and pepper to taste
  1. Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer until tender, approximately 20 minutes. Drain and return potatoes to pot.
  2. Place collards and garlic in a large saucepan over medium heat. Bring to simmer and steam covered for 10 minutes or until cooked through, but still bright green, stirring occasionally to prevent burning. Remove from heat.
  3. Add remaining ingredients to potatoes, along with collards. Mash or whip to desired consistency. Add more cream if too thick.

Makes 8 servings (approx. 2/3 cup each).

Nutritional Information (per serving): 176 Calories; 8 % fat (1.6 g total, <1>

Grilled Chicken and Mangos on Baby Greens

Especially rich in: vitamin C, vitamin E, lutein/zeaxanthin, folate, and zinc

Also rich in: plant-based omega-3s, fiber, B vitamins, iron, and potassium


  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon minced fresh ginger root
  • 2 tablespoons lemon juice
  • pinch of red pepper flakes
  • 4 four-ounce skinless chicken breasts, cut into 1" strips

  • Dressing:

    • 3 tablespoons lemon juice
    • 1 tablespoon minced lemon peel
    • 2 tablespoons extra virgin olive oil
    • 1 tablespoon honey
    • salt and pepper to taste

  • cooking spray
  • 8 cups baby lettuce
  • 1 /2 cup thinly sliced red onion
  • 1 /2 cup julienned red bell pepper
  • 1 large mango, peeled, seeded, and diced
  • 2 tablespoons mint leaves, minced
  1. Marinade: In a blender, whip soy sauce, oil, ginger, lemon juice, and red pepper flakes. Place chicken in a shallow pan and pour marinade over top. Turn to coat, cover, and refrigerate up to 1 hour.
  2. Dressing: Blend ingredients (lemon juice and peel, oil, honey, and salt/pepper). Set aside for flavors to blend.
  3. Spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Add chicken strips and cook on each side for 2 minutes, or until done. Remove from heat.
  4. In a large salad bowl, toss lettuce, onions, and peppers. Add dressing and toss thoroughly.Divide onto 4 salad plates, top with chicken strips and mango. Sprinkle with mint leaves.

Makes 4 servings.

Nutritional Information (per serving): 291 Calories; 33 % fat (10.6 g total, 1.7 g saturated), 192 mg omega-3s, 28 % carbohydrate (20.4 g), 39 % protein (28.4 g), 66 mg cholesterol, 3 g fiber, 77 mg vitamin C, 2.3 mg vitamin E, 1.3 mg zinc, 598 mg sodium.

Seared Tuna with Orange, Avocado, and Cilantro Salsa

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate, and omega-3s

Also rich in: fiber, iron, magnesium, and potassium


  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 2 tablespoons lemon juice
  • 4 four-ounce tuna steaks (preferably sushi grade)
  • 1/3 cup red onion, minced
  • 2 oranges, peeled with all pith removed, and cubed
  • 1 avocado, peeled, seeded, and cubed
  • 1/4 cup cilantro, chopped
  • juice of 1 lime
  • salt and pepper to taste
  1. Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover and marinate for up to 1 hour.
  2. In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper. Cover and refrigerate for up to 1 hour.
  3. Place steaks in a non-stick skillet over medium-high heat. Cook 2 minutes per side for medium rare (3 to 4 minutes per side for well done). Serve with salsa spooned over top.

Makes 4 servings.

Nutritional Information (per serving): 304 Calories; 45 % fat (15 g total, 3 g saturated), 1,410 mg omega-3s, 18 % carbohydrate (13.7 g), 37 % protein (28 g), 43 mg cholesterol, 3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.

Sep 30, 2009

Hayashi raisu (Hayashi rice)


  • 450g / 1 lb thinly sliced beef
  • 4 medium onions, thinly sliced
  • About 10-12 mushrooms, sliced
  • 1 medium carrot, thinly sliced
  • Butter or oil
  • 1 garlic clove, chopped
  • 1 cup (240ml) red wine
  • 2 bay leaves
  • 1 tsp. dried thyme
  • 1 Tbs. Worcestershire sauce or Bulldog chuunou sauce
  • 1 Tbs. soy sauce
  • Parsley or green peas for garnish

The sauce ingredients:

  • 1/2 cup demi-glace or 4 cups strong beef stock
  • 1 16-oz or 440g can of canned tomatoes
  • 1 Tbs. tomato paste
  • 2 Tbs. butter
  • 3 Tbs. flour
  • Water


  • 6 blocks (or more if you like it thick) from a hayashi rice roux packet
  • Water

Equipment: a large frying pan or sauté pan, a heavy bottomed pot for stewing or a crockpot

Cut the meat up into bite-sized pieces. Heat up a frying pan with butter, oil or combination of both, and sauté the beef until browned. Take out the meat and set aside.

In the same pan, add a bit more butter (no this is not diet food) and add the onions. Sauté over medium-low heat until limp and slightly brown. Add the garlic, mushrooms and carrot. Sauté until the mushrooms are turning limp.

Put all the vegetables in a heavy-bottomed stew pot (a crockpot will do nicely too).

Add the wine. If you’re using the hayashi rice roux blocks, add about 4 cups of water (don’t add the roux at this point yet). If you’re using the other sauce ingredients, add either the demi-glace plus 3 cups of water, the canned tomato and tomato paste, or 4 cups of strong beef stock and the canned tomato and tomato paste. Add the bay leaves and thyme.

Let it all simmer until the liquid has reduced to about half. Add the beef to the pot and contine simmering - the beef should be very tender.

If you’re making your own sauce, make a roux by melting 2 Tbs. of butter in the frying pan and adding the flour. Stir until the flour is grainy and a little bit browned. Add to the stew and stir. Add the Worcestershire sauce and soy sauce.

If using the roux blocks, add them now and stir well to melt.

Add a little water or stock to thin out if it looks too thick. Simmer a few minutes.

Taste and add salt or pepper as needed. Take out the bay leaves.

Serve over rice that’s been mixed with a little salted butter. Garnish with chopped parsley or a few green peas.

This makes 6 to 8 servings.

Budaechigae (Korean Army Base Stew)

Budae Chigae was invented during the famine years of the Korean war and post-war period. Koreans managed to use leftover meat discarded or handed-out from the U.S. army bases to make this dish ("Budae" means military base and "Chigae" means stew in Korean). It's a recent invention with a thousand variations, but it's mostly a lip-smacking mixture of Western meat, ramen noodles, vegetables, and spices.

There is no exact recipe for Budaechigae, but popular meats for the stew are Spam, hot dogs, ground beef, and sausages; popular vegetables are sprouts, scallions, onions, and sookat (chrysanthemum leaves).

Prep Time: 10 minutes

Cook Time: 30 minutes


  • 1 1/2 cups meat in small chunks (Spam, hot dogs, ham, small meatballs, or a combination)
  • 1 1/2 cups sliced vegetables (combination of any: mushrooms, bean sprouts, chrysanthemum leaves)
  • 1/2 an onion, sliced
  • 3 Tbsp kochujang (Korean hot pepper paste)
  • 1 package ramen noodles (just noodles, not spice packets)
  • Kimchi (optional)
  • Sliced rice cakes (optional)
  • Canned baked beans (optional topping)
  • Sliced American cheese (optional topping)


  1. Put all ingredients into a large pot.
  2. Cover with enough water to just cover ingredients.
  3. Bring to a rapid boil.
  4. Reduce to simmer for 20 minutes.
  5. Enjoy with white rice.

Louvia (Black - Eyed Peas Stew)


  • 3 cups dried black-eyed peas
  • Water
  • 2 onios, chopped
  • 5 garlic cloves, minced
  • 1 cup fresh dill, chopped
  • 1 cup fresh parsley, chopped
  • 2 fresh tomatoes, diced
  • 2 tablespoons tomato paste
  • 4 tablespoons olive oil
  • Salt


  1. Step 1
    Wash the peas and boil them in a pot with water and salt for 45 minutes. Drain them.
  2. Step 2
    In another pot put the olive oil and the onion. Stir and cook for 2-3 minutes. Then add the garlic, the tomatoes, the tomato paste, the parsley and the dill. Let them cook in medium hear for 30 minutes. Add some salt.
  3. Step 3
    Add the peas to the sauce, mix and cook in low heat for 15 minutes.

Shrimp Fried Rice


  • 1 1/2 cups uncooked white rice
  • 3 cups water
  • 4 tablespoons vegetable oil
  • 1 cup fresh bean sprouts
  • 1/2 cup chopped onion
  • 1 1/2 cups cooked medium shrimp, peeled and deveined without tail
  • 1/4 cup chopped green onion
  • 2 eggs, beaten
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 tablespoons soy sauce
  • 1/4 teaspoon sesame oil


  1. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Set aside and allow rice to cool.
  2. Heat a large skillet or wok for 2 minutes. When the skillet or wok is hot, pour in vegetable oil, bean sprouts and onions. Mix well and cook for 3 minutes.
  3. Mix in cooled rice and shrimp and cook for another 3 minutes. Stirring constantly.
  4. Mix in green onions, eggs, salt, pepper, soy sauce and sesame oil. Cook for another 4 minutes, stirring continuously, until eggs are cooked and everything is blended evenly.

Sep 28, 2009

Easy Egg Drop Soup

This is great on a dreary day, or when your feeling a little under the weather.


  • 1 (49.5 fluid ounce) can chicken broth
  • 1 bunch chopped green onions
  • 1/4 teaspoon white sugar
  • 2 tablespoons soy sauce
  • 3 tablespoons cornstarch
  • 1/3 cup cold water
  • 3 eggs
  • 2 tablespoons cold water


  1. Heat chicken broth and green onions in a large pot over medium-high heat. Mix sugar, soy sauce, cornstarch, and 1/3 cup of cold water in a bowl until smooth. Reduce heat and stir soy sauce mixture in to the broth. Boil soup on high for 1 minute, then reduce heat to medium-low.
  2. Beat 3 eggs with 2 tablespoons of cold water. Using a fork, stir egg mixture in to soup and cook until eggs are opaque, about 2 minutes.

Japanese Onion Soup

The basic Japanese soup that's given out as an appetizer at most Japanese restaurants. Very mild, a bit salty, and a touch of tang. It's a very improvisable recipe; most of the ingredients' quantities can be changed according to taste. Use your favorite mushrooms in this recipe.


  • 1/2 stalk celery, chopped
  • 1 small onion, chopped
  • 1/2 carrot, chopped
  • 1 teaspoon grated fresh ginger root
  • 1/4 teaspoon minced fresh garlic
  • 2 tablespoons chicken stock
  • 3 teaspoons beef bouillon granules
  • 1 cup chopped fresh shiitake mushrooms
  • 2 quarts water
  • 1 cup baby portobello mushrooms, sliced
  • 1 tablespoon minced fresh chives
  1. In a large saucepan or stockpot, combine the celery, onion, carrot, ginger, garlic, and a few of the mushrooms. Add chicken stock, beef bouillon, and water. Place the pot over high heat, and bring to a rolling boil. When the mixture reaches boiling, cover, reduce heat to medium, and cook for 45 minutes.
  2. Place all of the remaining mushrooms into a separate pot. When the boiling mixture is done, place a strainer over the pot with the mushrooms in it. Strain the cooked soup into the pot with the mushrooms. Discard strained materials.
  3. Serve the broth with mushrooms in small porcelain bowls, and sprinkle fresh chives over the top. Use Asian soup spoons for an elegant effect.

Sep 27, 2009

Roselle Herbal Tea

Roselle is drunk as a tea, believed to also reduce cholesterol. Roselle fruits are harvested fresh, and their calyces are made into a drink rich in vitamin C and anthocyanins. It's very cool!!!

In India, Africa and Mexico, all above-ground parts of the roselle plant are valued in native medicine. Infusions of the leaves or calyces are regarded as diuretic, cholerectic, febrifugal and hypotensive, decreasing the viscosity of the blood and stimulating intestinal peristalsis. Pharmacognosists in Senegal recommend roselle extract for lowering blood pressure. In 1962, Sharaf confirmed the hypotensive activity of the calyces and found them antispasmodic, anthelmintic and antibacterial as well. In 1964, the aqueous extract was found effective against Ascaris gallinarum in poultry. Three years later, Sharaf and co-workers showed that both the aqueous extract and the coloring matter of the calyces are lethal to Mycobacterium tuberculosis. In experiments with domestic fowl, roselle extract decreased the rate of absorption of alcohol and so lessened its effect on the system. In Guatemala, roselle "ade" is a favorite remedy for the aftereffects of drunkenness.

In East Africa, the calyx infusion, called "Sudan tea", is taken to relieve coughs. Roselle juice, with salt, pepper, safetida and molasses, is taken as a remedy for biliousness.

Ingredients of Roselle Herbal Tea
- 10-12 pieces of Roselle flower (dried or fresh)
- 2 cups boiling water
- 2-3 tablespoons sugar (up to your taste)

Cooking Instructions of Roselle Herbal Tea

1. In the teapot with boiling water, add Roselle flower and boil (using low heat for approximately 10-12 minutes). Add sugar and boil until it melted - the amount of sugar up to your taste.
2. Filter the juice and allow to cool, serve over ice.

Sep 26, 2009

Thai Sweet & Sour Shrimp

Today I bought shrimp from the market. My mother give me the idea for "Thai Sweet & Sour Shrimp". This spicy sweet and sour shrimp provides lots of tangy taste and depth of flavor, owing to the unique Thai combination of herbs and spices. It's very great if you have it with jasmine-scented rice...

- 400 g shrimp or prawns, shells removed (tails can be left on)
- MARINADE : 1 tablespoon oyster sauce + 1 tablespoon sugar + 1 1/2 tablespoons chili sauce
- 1 green bell pepper, OR 1 green Anaheim pepper, sliced
- 1 1/2 cups pineapple chunks, fresh or canned
- 3 Tablespoons white wine or sherry (or cooking wine/sherry)
- 50 g garlic, minced
- 1 thumb-size piece ginger, grated or sliced up fine
- 3 kaffir lime leaves (fresh)
- 1 tomato, diced
- 1/4 cup coconut milk
- 1 1/2 Tablespoons honey
- 1 Tablespoons lime juice
- 1/2 Tablespoon cayenne pepper (omit for a milder dish)
- 1 Tablespoon chili powder
- 3 Tablespoons fish sauce
- 1/2 Tablespoon ground white or black pepper
- 1 1/2 Tablespoons cornstarch dissolved in 3 Tbsp. water
- GARNISH: generous handful fresh coriander

1. Combine marinade ingredients and pour over the shrimp. Toss to coat and set aside.
2. Place 1-2 Tablespoons. oil in a wok or large frying pan over medium-high heat. Stir-fry the garlic and ginger 1-2 minutes. Add a little wine/sherry when the pan becomes dry.
3. Add the green pepper and stir-fry 1 minute. Add wine or sherry as needed to keep ingredients frying nicely.
4. Reduce heat to medium. Add the lime leaves, tomato, coconut milk, honey, lime juice, cayenne pepper, chili power, fish sauce and pepper. Stir well to combine.
5. Add the shrimp and pineapple chunks. Simmer 4-5 minutes, stirring occasionally, until shrimp are pink and plump.
6. Add the cornstarch dissolved in water and stir well. Simmer 1 more minute, or until the sauce has thickened.
7. Taste-test the dish, adding more honey (or brown sugar) if you prefer it sweeter. If you prefer it saltier, add more fish sauce. If too sweet OR too salty add more lime juice.
8. Sprinkle over the fresh coriander and serve with plenty of jasmine-scented rice.

Thai Spicy Mixed Vegetable Soup with Shrimps

This soup will makes you worm in the cool night. There are many herbs in this menu, sweet basil, pepper corns, chilli, and shallots. Try it when you need to feel better from the cool night!!!

- 300 g shrimps, shelled, and deveined
- 1 cup babycorn, sliced
- 1/2 cup mushroom, cut into well pieces
- 1/2 cup sweet basil leaves
- 3 cups chicken stock

Mixer Ingredients (for blending)
- 12 pepper corns
- 5-7 shallots
- 1 tablespoon shrimp paste
- 1/2 cup dried shrimp
- 2 tablespoon fish sauce


1. Grind all spice mixture ingredients in a mortar and pound until mixed thoroughly.
2. Heat chicken stock in a pot, then add spice mixture and keep stirring it.
3. When the soup boils again, add fish sauce. Cook for 1-2 minutes, add prawns, and the other vegetables.
4. When vegetables are cooked thoroughly, taste and add fish sauce as desired.
5. Transfer into bowl for serving, have it with hot steamed jasmine-scented rice... It's really good !!!

Stuffed Bitter-Sweet Gourd in Clear Soup

The bitter gourds or momordica is one of the famous herbs in Thailand. This soup is Bitter-Sweet, let's try it !!!

- 4 cups chicken stock (or water)
- 2 bitter gourds (or momordica)
- 300 grams ground pork
- 1 tablespoon minced garlic
- 2 coriander roots, finely chopped
- 2 shitake mushrooms, cut into well pieces
- salt (to remove bitter taste from bitter gourd)
- 2 tablespoons soy sauce
- 2 teaspoons oyster sauce
- 3 teaspoons sugar
- white pepper powder
- 1 tablespoon coriander leaves (garnishing)

Cooking Instructions
1. Clean, and cut the bitter gourds into 2" length pieces. Scoop out the seed and the inside part. Sprinkle the salt on the surface of bitter gourds (inside and outside part) and leave it for 20-30 minutes, then wash them with clean water.

2. In a mixer bowl, add ground pork, garlic, coriander roots, soy sauce (1 tablespoon), oyster sauce (1 teaspoon) and sugar (1 teaspoon). Knead until all ingredients mixed well. Then stuff the ground pork inside the sliced bitter gourd.

3. In a pot with chicken stock, over medium heat, add stuffed bitter gourds, shitake mushrooms, soy sauce (remaining), oyster sauce (remaining) and sugar (remaining). Wait until boiling then turn down the heat to low level. Let simmering about one hour (but the longer time will makes the better taste - my mother left about 2 hours).

4. Transfer the soup to a bowl. Sprinkle over the white pepper powder and fresh coriander, and serve with plenty of jasmine-scented rice.

Bibingkang Galapong


  • 4 eggs, well beaten
  • 2 cups coconut milk
  • 1 cup sugar
  • 1/4 cup melted margarine
  • 2 cups rice flour
  • 2 tablespoons baking powder
  • 1/2 teaspoon salt
  • 1/4 cup coco cream, 1/4 cup sugar for topping


Add sugar to beaten eggs.
Combine salt and flour; add to egg mixture.
Add melted margarine, coconut milk, and baking powder.
Pour into banana leaf-lined mold.
Bake in 375 degrees Fahrenheit oven.
When half-done, take it out from the oven and brush top with coconut cream and sugar and bake until golden crust is formed.
Yield: 3 large bibingkas.

Bibingka Cassava


    For the bibingka
  • 3 eggs
  • 2 cups sugar
  • 1 cup evaporated milk (fresh milk can be substituted)
  • 7 cups raw cassava, grated (or frozen) - cassava are now available in most groceries in cities with a large Latin American or Asian population.
  • 1/4 cup butter, melted
  • banana leaves (available frozen in Philippine stores; or use cookie sheet or something)
    For the topping
  • 1 cup thick coconut milk (available in Asian stores)
  • 2 tablespoon flour
  • 1 can condensed milk
  • 2 egg yolks
  • 2 tablespoons grated cheddar cheese


1. Beat eggs and sugar till lemon colored. Add the rest of the ingredients. Pour into a greased 9x9 in pan lined with banana leaves (or cookie sheet).
2. Mix coconut milk with the flour. Add condensed milk and cook over medium heat till thick. Add eggyolks and mix well. Return to heat and cook 5 minutes more. Pour over baked bibingka. Sprinkle with the grated cheese and broil till golden brown.

Tofu Arroz Caldo


  • 1-1/2 pound fresh tofu
  • 1 teaspoon fresh ginger finely sliced
  • 1 tablespoon vegetable oil
  • 1 cup rice grains(uncooked)
  • 3 cloves minced garlic
  • 7 cups water
  • 1 medium onion, finely sliced
  • 2 tablespoon fish sauce (patis)
  • 5 stalks scallion(spring onion) finely sliced
  • salt and pepper to taste


Cut the tofu into one inch squares. Then deep fry it until golden brown. Set aside. In a large non-stick soup pot over medium heat, sauté garlic in oil until lightly brown. Add ginger and onion, stir for a minute. Then add fish sauce. Add rice, water and a little salt and pepper. Simmer in medium low heat, stirring occassionally for about 40 minutes or until the consistency of a light creamed soup has been reached. Add the fried tofu and correct seasonings to taste. Stir in a small amount of sliced scallion. If rice soup becomes too thick, add a little water to thin it a bit. Garnish individual bowl servings with sliced scallions just before serving. If you prefer, sprinkle a little lemon juice on the soup servings. This will give a pleasant tartness to the dish. Yield: 6 - 8 servings.