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Food Calendar

World Food Day – 16 October 2020

From Caesar salad to salmon poke bowl, peanut butter spread to almond cookies and so many other delicious foods in our daily life, how could we not have a World Food Day on our calendar to celebrate all the joy brought by food? World Food Day fall on every 16th October and was initiated in 1945 to celebrate the first launch of The Food and Agriculture Organization of the UN (FAO).

World Food Day helps to increase global awareness, take action to reduce hunger problems worldwide and ensure healthy and balanced diets are accessible for all. Every year there is a different theme to celebrate World Food Day. In the view of the current crisis this year, the theme for 2020 World Food Day is “Grow, nourish, sustain. Together. Our actions are our future.” This theme is to celebrate and thanks to everyone who involved in transport, fish, plant, produce and harvest food to ensure the public has sufficient and healthy foods. You can also celebrate this day by growing some healthy and organic food on your balcony to join this home food production movement.

Healthy foods easily grow in the balcony

1.Strawberries

Strawberries can grow easily in a small hanging pot or containers which does not take up any floor space. Strawberries are a great source of minerals and vitamins while also low in calories.

2. Grapes

Grapes only need a tiny bit of floor space and will grow upward according to the wood support in the pot. Grapes consist of antioxidants which can help your body fight against diabetes, cancer and heart diseases.

3. Tomatoes

Growing tomatoes are similar to grapes which you do not need a lot of space. Eating tomatoes bring health benefits such as the lower risk of cancer and heart diseases as tomatoes provide antioxidant, vitamin C, vitamin K and minerals to your body.

4. Beansprouts

You can definitely grow beansprouts at home without any hassle, as you only need a small container with some beans and you will be enjoying your stirred fried bean sprout fresh from garden within a week. Beansprouts contain a high amount of protein, fibre and vitamin C which is a good alternative source of protein for vegan.

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Reference: One Green Planet. 2020. 8 Foods That Will Happily Grow On Your Apartment Balcony. [online] Available at: https://www.onegreenplanet.org/lifestyle/foods-will-happily-grow-apartment-balcony/

World Food Day 2020: Date, H., 2020. World Food Day 2020: Date, Theme, History And Significance Of The Special Global Event. [online] NDTV Food. Available at: https://food.ndtv.com/news/world-food-day-2020-date-theme-history-and-significance-of-the-special-global-event-2310662

Sushi makes miso happy – International Sushi Day (June 18, 2020)

Sushi is a popular Japanese food around the world, no one will ever say no when it comes to sushi! It is International Sushi Day on 18th June, let’s discover more about sushi and how to celebrate this day by eating sushi in a healthier way.

Sushi can comes in a different form, such as:

  • Sashimi: There are cooked or fresh sashimi (sushi-grade fish) served in slices.
  • Nigiri: Sashimi served on top of Japanese rice.
  • Maki: Sushi rolls that wrap filling and Japanese rice with seaweed or sesame on the outer layer.
  • Temaki: Seaweed made into cone shop with Japanese rice and filling in the middle.

The YES or NO while eating sushi

YES: Fish rich in omega-3 such as tuna and salmon will be a good choice, as omega helps in heart health. 2 serving of oily fish every week is recommended by Health Promotion Board which can be easily achieved while eating sushi.

YES: Avocado, aubergine and cucumber are commonly used vegetables while making sushi. Avocado is rich in ‘good’ fat which helps lower bad cholesterol while aubergine contains high fibre, vitamins and minerals.  

YES: Seaweed which is widely used while making sushi is rich in protein and fibre. Also, seaweed is a good source of minerals (eg. iron, zinc and iodine).

YES: Wasabi and pickled ginger which serve along with all sushi dishes have strong antibacterial and mild antiseptic properties which help the body to prevent from catching the flu and colds.

NO: Sushi rice. Too much of sushi rice which made from sugar and vinegar will build up your total daily intake of sugar.

NO: Soy sauce. Which contain a high amount of salt, minimize your intake of soy sauce while eating sushi.

NO: Deep fried foods and sushi with mayonnaise. Both of these foods contribute high calories count and high amount of fats which should be avoided.

NO: Mackerel and swordfish. These foods might contain high mercury which leads to mercury poisoning.

Reference:
BBC Good Food. 2020. Is Sushi Healthy?. [online] Available at:
https://www.bbcgoodfood.com/howto/guide/sushi-healthy
National Today. 2020. INTERNATIONAL SUSHI DAY – June 18, 2020 | National Today. [online] Available at:
https://nationaltoday.com/international-sushi-day/
Healthhub.sg.2020. My Healthy Plate [online] Available at: https://www.healthhub.sg/programmes/55/my-healthy-plate



Attention waffles lover! International Waffle Day (March 25, 2020)

Hey to all waffles lover out there, watch out! International waffle day is just around the corner. Feeling super excited about it? Waffle Day was originated from Sweden and this joy day was soon spread to the whole world. What is better than celebrating this day by having a waffle? While watching out for your calorie intake, you might have a concern that having a waffle is impossible? As most bought waffles from stores are high in sugar and unhealthy.

Worries no more! Here are the recipe and some secrets on how to make healthy and delicious homemade waffles easily. This recipe is gluten-free and suitable for vegan.

Ingredients

  • 150ml oat milk (or alternative dairy-free milk)
  • 30ml coconut oil
  • ½ tbsp unsweetened vanilla extract
  • 1 tbsp apple cider vinegar
  • ½ tbsp maple syrup
  • ½ tbsp cinnamon powder
  • 2 tbsp baking powder
  • 190g gram flour
  • 1 tbsp turmeric
  • 30g chia seeds
  • 100g strawberries (or your favourite selection of fruits)
  • Maple syrup (serve on the side)

Preparation

  1. Warm up the waffle iron.
  2. Mix vinegar and milk in a bowl, stir and keep the mixture rest for 3 minutes. Add vanilla extract, coconut oil, and maple syrup into a bowl and mix well.
  3. Add cinnamon, baking powder, gram flour, turmeric and chia seeds into another bowl. After mix well, add slowly into the first bowl while stirring. Mix until the batter is smooth.
  4. Pour batter onto waffle iron with a dip sauce spoon. Close the lid after the iron has filled up. Cook the waffles until golden brown.
  5. Serve waffles on the plate and add any toppings of your favourite on top. Maple syrup serves on the side (go gentle on it).

Reference: National Today. (2020). INTERNATIONAL WAFFLE DAY – March 25, 2020 | National Today. [online] Available at: <https://nationaltoday.com/international-waffle-day/>

International Eat An Apple Day – 21st September 2019

Eat An Apple Day

International Eat an Apple Day falls onto every third Saturday of September on the calendar where everyone is encouraged to enjoy a fresh and nutritious apple. An apple will never be enough, eat as many apples as you like on this day! Apples were first grown in Asia, until today there are a lot of varieties of apples around the world such as Gala, Pink Lady, Fuji and Granny Smith. Which varieties of apple are in your favourite list?

 

Nevertheless which are your favourite kind of apples, apple still brings a lot of advantages to your health. Below are some health benefits of an apple:

·         Prevention of obesity: As apple consists of a great amount of water and fibre, which assists in reducing weight and prevent obesity.

·         Lowering risk of diabetes & stroke: Antioxidants in Apples are associated with lowering the risk of diabetes and stroke.

·         Prevention of dementia: High amount of Vitamin C in apple helps decrease the risk of Alzheimer’s disease.

·         Reducing bad cholesterol level: High amount of fibre in apple are linked to reducing bad cholesterol level and improving good cholesterol level.

 

With all the benefits to your health by eating an apple, you should not only have an apple on this International Eat an Apple Day but to have an apple every day – which might keep you away from the doctor!

 

Reference: National Day Calendar. (2019). INTERNATIONAL EAT AN APPLE DAY – Third Saturday in September – National Day Calendar. [online] Available at: https://nationaldaycalendar.com/international-eat-an-apple-day-third-saturday-in-september/
Medical News Today. (2019). Apples: Health benefits, facts, research. [online] Available at: https://www.medicalnewstoday.com/articles/267290.php

Happy Watermelon Day! 3 August 2019

Happy Watermelon Day! Who doesn’t love watermelon? Especially with the hot weather in Singapore, there are many different ways to enjoy this lovely fruit and watermelon definitely helps in refreshing and cooling down our body with juicy sensations. August 3 is the National Watermelon Day in the States, unquestionably this beauty deserves a celebration for its own, yay?

Watermelons: Interesting facts about this beauty
  • 92% of Watermelon is made up of water.

  • Watermelons were used as drinking bottles by the early adventurer.

  • In 1615, “watermelon” word was added in the English dictionary for its first entrance.

  • From planting to harvesting, watermelon needs around 80-90 days to mature.

  • Do you know that the heaviest watermelon in the world weighed 159 kg? It was grown at Sevierville in 2013 by Chris Kent.

  • In the South and North of the United States, there are over 300 types of watermelon being grown. Yellow, seeded, mini and seedless types of watermelon are grown most frequently.

Why do the Americas celebrate Watermelon Day?

The Cancer fighter: Watermelon provides Lycopene & Carotenoid which are known as antioxidants that helps in lower the risk of certain types of cancer.

Very flexible fruit: From flesh to seeds, every part of watermelon are safe to eat. You can enjoy the fruit in any ways with your own preference, for examples: juices, smoothie or ice-cream. Thus, this makes watermelon as a wonderful celebration item. Pickled and fried watermelon flesh is very common in numerous parts around the globe. In a few parts of China, they dry and roast watermelon seeds which make it edible just like nuts.

Excellent summer food: As has been mentioned above, 92% of watermelon is water. Which in a way, eating watermelon will helps your body to keep hydrated during dry season weather.

Enjoy it guiltless! : Watermelon is a mixture of fibre and water which contribute low calories. So, let’s celebrate Watermelon Day on 3 August by having it unlimited volumes without any guilt! Remember to invite your friends including those that are on a diet to have fun together by enjoying watermelon in lots of different ways.

Reference: Day Finders. (2019). Is today National Watermelon Day?. [online] Available at: https://dayfinders.com/watermelon-day/ [Accessed 2 Aug. 2019].

Happy Cherry Day – 16 July 2019

Do you know?

National Cherry Day was established as a day to raise awareness of Britain’s cherries. During the 20th century, Britain lost the majority of its cherry orchards in war.

Nutritional Value of Cherry

Cherries have low caloric content and are a nutrient-dense food – vitamin C, potassium, fibre and polyphenols. Cherries have anti-oxidant and anti-inflammatory properties, which reduces the risk of the development and progression of common chronic inflammatory diseases.

Reference: Kelley, D., Adkins, Y. and Laugero, K. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), p.368.

Happy Fruits Day! 28 June

International Fruit Day started with an aim to share fruits in sympathy and joy with family, friends or needy people all around the world regardless of culture, nation, mentality, region and way of life.

Fruits are universally promoted as healthy because of their health-promoting properties. Fruits are good sources of dietary fibre, vitamins, minerals and phytochemicals, especially antioxidants.

Intake of sufficient fruits could reduce the risk of many chronic diseases such as cardiovascular diseases, cancers and stroke. For example, in fruits, especially berries, was associated with decreased risk of developing type 2 diabetes.