Make a Healthier Version of Your Favourite Open House Dishes
Can’t wait to savour all the delicious Raya dishes, but worried over your self-control? Take a different, yet healthier approach to prepare your Raya dishes this year to save yourself and your loved ones from all the extra calories! Check out these simple hacks for a delicious, healthy Raya spread:
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Rendang:
Substitute coconut milk with low fat milk or low fat yogurt
Remove skin and trim off visible fat from chicken/lamb/beef
Try this Rendang Ayam Yogurt recipe: https://www.dearnestle.com.my/recipe/yogurt-chicken-rendang -
Lontong:
Substitute coconut milk with low fat milk
Include more vegetables (cabbage, long beans, carrot, etc.)
Reduce the portion of nasi impit -
Sate:
Use leaner cut of meat
Remove skin and trim visible fat from chicken/lamb/beef
Serve with raw cucumber and red onions
Make your own Satay Ayam Goreng: https://www.dearnestle.com.my/recipe/fried-chicken-satay -
Rice-based dishes (eg. nasi dagang, nasi kerabu):
Use brown rice instead of white rice
Add a variety of fresh salad/ulam as sides
Enjoy a taste of the east coast through this Nasi Dagang dengan Kari Ikan Tongkol dan Acar Jelatah recipe: https://www.dearnestle.com.my/recipe/nasi-dagang-dengan-kari-ikan-tongkol-dan-acar-jelatah -
Roti Jala & Chicken Curry
Remove skin and trim off visible fat from chicken
Substitute of coconut milk with low fat yogurt
Increase fibre by adding vegetables/beans/lentils in the curry This Roti Jala Kelantan is a must-try: https://www.dearnestle.com.my/recipe/quick-kelantanese-net-crepe-roti-jala -
Dessert:
Serve fresh fruits in the form of kebab sticks
Include fresh fruits in agar-agar
Reduce the amount of sugar in cookies, kuih, or pudding -
Sirap bandung:
Reduce the amount of sugar, condensed milk, and cordial
Use fresh fruits to enhance taste and colour (eg. dragon fruit, Roselle, etc.)
Now that you’ve got all the tricks up your sleeve, practising healthy eating isn’t so difficult after all. Remember to practise the #sukusukuseparuh concept, and by separuh, we mean the fruits and veggies!
References:
Makan Secara Sihat di Hari Raya, Bahagian Pemakanan Kementerian Kesihatan Malaysia, 2012
Perancangan dan Pemilihan Menu Sihat Rumah Terbuka Hari Raya Aidilfitri, Bahagian Pemakanan Kementerian Kesihatan Malaysia, 2013
www.healthhub.sg/live-healthy/1454/choosing-healthier-festive-foods-hari-raya-and-deepavali
Guideline: Sugars intake for adults & children, World Health Organisation, 2015