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食谱

Recipe

收到了康派但却不知道怎么大展厨艺?我们来帮您!您可以在这个页面找到一些简单小食谱。希望这些食谱可以帮您找到灵感,发挥您的创意,为自己和家人、朋友制作出健康、可口的美食!

Wondering what could you do with the ingredients in the Health Express Packs? We are here to help you! You can find some simple and inspiring recipes in this section. We hope you could give it a try to prepare hearty delicious meals for yourself and your loved ones.

健康贴士 Tip

刚出炉的红薯风味绝佳,但非常烫口。请稍微放凉后再食用。
It is hard to resist the flavours of freshly baked sweet potatoes. Please let them cool down for a moment before consumption.

配料

  • 红薯

Ingredients

  • Sweet potato

烹饪步骤

  1. 将红薯洗净,擦干
  2. 烤箱预热至180°C
  3. 直接将红薯放入烤箱,烘烤1小时15分钟即可

Steps

  1. Wash and dry sweet potatoes
  2. Preheat the oven to 180°C
  3. Place the sweet potatoes in the oven and bake for 1 hour 15 minutes

健康贴士 Tip

加入一小片生姜可以提升风味和暖胃。
Add in a small piece of ginger to enhance flavour and stimulate digestion.

配料

  • 甜菜根、胡萝卜、黄瓜、西芹、柠檬
  • 少许奇亚籽(可选)、薄荷叶(可选)

Ingredients

  • Beet, carrot, cucumber, celery, lemon
  • Chia seeds (optional), mint leaves (optional)

烹饪步骤

  1. 用软毛刷清洗根类蔬菜,特别是根类蔬菜,再切成小块
  2. 将奇亚籽放在3-4汤匙的水里浸泡几分钟
  3. 准备好以后就可以开始榨汁了,完成后倒入你最喜欢的杯子里再加上奇亚籽
  4. 享用前可以选择滴上几滴新鲜柠檬汁调味和用薄荷叶或芹菜叶点缀

Steps

  1. Wash and scrub all the root vegetables with a soft brush then cut into small pieces
  2. Soak chia seeds in 3-4 tablespoons of water for a few minutes if used
  3. Juice and servce into your favourite glass, then top up with chia seed
  4. Drizzle over some lemon juice or decorate with mint or celery leaves

健康贴士 Tip

您可以选择其他健康面食,如小麦草面,代替荞麦面。
Replace soba with other healthy options like wheatgrass noodle.

配料
  • 荞麦面、鸡蛋、西兰花、毛豆、牛油果
  • 酱油、食用油、芥末酱(可选)、味醂(可选)
  • 海盐、姜丝
Ingredients
  • Soba noodle, eggs, broccoli, edamame, avocado
  • Soy sauce, cooking oil, wasabi (optional), mirin (optional)
  • Salt, ginger
烹饪步骤
  1. 鸡蛋煮熟,剥皮切成小份;西兰花煮软,加入毛豆后再煮1分钟,沥干备用
  2. 酱油、食用油、芥末酱和味醂放入碗中搅拌均匀,制成调味汁;盐和姜丝揉搓混合,备用
  3. 面煮熟后放入冰水冷却、沥干,然后装盘并放入鸡蛋、西兰花,毛豆和牛油果
  4. 淋上调味汁,撒上姜盐,拌匀后即可食用
Steps
  1. Boil the eggs until fully cooked, remove the shell and cut into wedges
  2. Cook the broccoli until just tender, then add edamame and cook for another minute
  3. Whisk the soy sauce, cooking oil, wasabi and mirin in a bowl until well combined, mix shredded ginger and salt well
  4. Cook the noodle, and chill immediately in a ice bath, then set aside to drain
  5. Place the noodles, eggs, broccolini and avocado in the serving container, drizzle with the dressing, sprinkle with ginger salt, mix well to serve

健康贴士 Tip

您可以选择其他苗类蔬菜,如豌豆苗,代替向日葵苗。
Replace sunflower sprout with another seedling like pea sprout.

配料
  • 羽衣甘蓝、向日葵苗、南瓜、烤杏仁、小番茄、牛油果
  • 橄榄油、盐、胡椒、黑醋
Ingredients
  • Kale, sunflower sprout, pumpkin, roasted almond, cherry tomato, avocado
  • Olive oil, salt, pepper, vinaigrette
烹饪步骤
  1. 清洗果蔬,用手将羽衣甘蓝的叶子和叶脉分开,小番茄切半,牛油果切丁
  2. 将南瓜蒸至5分熟,然后切块,在一个煎锅里用油煎至微微上色后盛出
  3. 大火烧热锅,加入少许油将羽衣甘蓝的叶子快炒断生,然后盛盘
  4. 将所有材料加入盘中,加入少许橄榄油、黑醋、盐和胡椒调味,拌匀即可食用
Steps
  1. Clean the vegetables and fruits, separate kale leaves from stem using hands, dice the tomatoes and avocado
  2. Steam the pumpkin until half-cooked, then cut it into small pieces and toss in a hot pan until light brown
  3. Heat up another pan to stir-fry the kale leaves until half-cooked, remove from the pan to plate
  4. Add in all the ingredients into the plate, sprinkle some olive oil, vinaigrette, salt and pepper to taste, mix well to serve

健康贴士 Tip

您可以选择使用黑麦面包代替全麦面包,体验另一种风味。
Replace wholemeal bread with rye bread for a distinctive taste.

配料

  • 全麦面包、牛油果、蘑菇
  • 黑胡椒、香草、橄榄油或植物黄油

Ingredients

  • Wholemeal bread, avocado, mushroom of choice
  • Black pepper, herbs, olive oil or margerine

烹饪步骤

  1. 将牛油果捣碎成泥
  2. 准备一个小锅,待油烧热后加入蘑菇、翻炒至微焦
  3. 根据口味,撒上黑胡椒或香草
  4. 将鳄梨泥涂抹在吐司片上,再配上蘑菇

Steps

  1. Mesh avocado
  2. In a small pan, heat the oil and toss mushroom till slightly wilted
  3. Season with black pepper or herb of choice
  4. Spread avocado onto sliced toast and top with mushroom

健康贴士 Tip

菠菜叶和豆腐一同食用可能会造成胃部不适。
Consuming spinach and tofu together may cause discomfort to the bowel.

配料

  • 洋葱、胡萝卜、叶菜、南瓜、裙带菜、香菇、豆腐、小米(可选)
  • 味增、芝麻油(可选)
  • 芝麻(可选)、葱(可选)

Ingredients

  • Onion, carrot, leafy vegetable, pumpkin, kelp, mushroom, tofu, millet (optional)
  • Miso, sesame oil (optional)
  • Sesame (optional), spring onion (optional)

烹饪步骤

  1. 清洗所有备菜并切成小块,然后将切号的蔬菜和小米放入一锅开水中
  2. 火烧开3分钟后转小火慢煮20-30分钟
  3. 烹饪时常可按口味调整,建议不超过45分钟
  4. 关火前加入裙带菜、豆腐和味增,撒上芝麻和香葱,再滴上几滴麻油提香

Steps

  1. Cleanse all vegetable and cut all ingredients into bite-size pieces, then add the vegetables into a pot of boiling water
  2. Boil for about 3 minutes in high heat and switch to low heat to simmer for another 20 to 30 minutes
  3. It is recommended to keep the cooking time within 45 minutes to preserve nutrients
  4. Add in miso, kelp and tofu just before turning off the flame, top up with sesame seeds, spring onion and sesame oil

健康贴士 Tip

帮助减脂塑身、增强免疫力、预防疾病
Helps in weight management, immunity and disease prevention

配料

  • 藜麦 – 50克
  • 玉米粒 – 20克
  • 墨西哥牛油果 – 半粒
  • 红梅、橙子 – 适量
  • 菠菜叶 – 适量

配汁(按个人口味适量调整)

  • 特级初榨橄榄油
  • 苹果醋
  • 盐和黑胡椒

Ingredients

  • Quinoa – 50g
  • Corn kernels – 20g
  • Avocado – half
  • Strawberries and oranges – in moderation
  • Spinach leaves – in moderation

Dressing (Adjust to individual taste)

  • Extra virgin olive oil
  • Apple vinegar
  • Salt and black pepper

烹饪步骤

  1. 将藜麦在淋有橄榄油的水中煮15分钟后沥干、捞出,冷却备用
  2. 牛油果、橙子、草莓切丁、玉米粒煮熟备用
  3. 将煮好的藜麦、牛油果及玉米粒、草莓装盘,点缀加一些菠菜叶增加口感层次
  4. 将橄榄油和苹果醋按照3:1的比例调入、拌匀
  5. 也可按个人喜好加入适量食盐和黑胡椒

Steps

  1. Boil quinoa in water and some olive oil for 15 minutes, then drain and set aside
  2. Dice the avocado, orange and strawberries and cook corn kernels, set aside
  3. Serve the quinoa, avocado, corn kernels and strawberries, garnish with spinach leaves
  4. For dressing, mix the olive oil and apple vinegar in a ratio of 3:1
  5. Add salt and black pepper to taste

健康贴士 Tip

可以用其他菌菇类替换香菇,提升美味、更加营养。
Replace shiitake with other mushrooms for enhanced nutrient and flavour.

配料

  • 有机糙米、金瓜、干香菇、栗子、素鸡丁
  • 中式芹菜(可选)、香菜(可选)
  • 五香粉、日本酱油、盐、麻油、素G粉、胡椒粉、姜(可选)

Ingredients

  • Organic brown rice, pumpkin, dried shiitake, dried chestnut, vegetarian chicken bits
  • Chinese celery (optional), Coriander (optional)
  • Five spice powder, Japanese soy sauce, salt, sesame oil, vegetarian seasoning, pepper, ginger (optional)

烹饪步骤

  1. 将糙米洗净、制作成米饭并保留在锅内保温
  2. 姜切丝、中式芹菜和香菜切段、栗子泡发沥干、干香菇泡发沥干后切大丁、金瓜去皮切大丁、素鸡丁手撕成小块
  3. 依次在一口锅内放入姜丝和干香菇,不加油用中火干炒至香味四溢
  4. 加入金瓜、栗子、素鸡丁、调味料和一些水,大火烧开,再转至小火加盖焖10分钟
  5. 饭锅内加入麻油和焖烧好的金瓜素料,拌匀
  6. 关上锅盖让素料和米饭的美味均匀融合10分钟
  7. 盛出饭、撒上香菜和中式芹菜即可

Steps

  1. Wash and cook brown rice, keep it warm in the cooker
  2. Shred ginger, roughly chop Chinese celery and coriander into small pieces, soak and drain chestnut and shiitake, dice shiitake, pumpkin and cut vegetarian chicken bites into smaller pieces
  3. Stir-fry mushroom and ginger without oil in medium heat until fragrant
  4. Add pumpkin, chestnut, vegetarian chicken bits, some water and seasonings, bring to boil over high heat and simmer for 10 minutes in low heat with closed lid
  5. Add some sesame oil into cooked rice, then mix the cooked vegetarian stew with the rice well
  6. Allow the flavour of rice and the stew to infuse and combine in a closed container for 10 minutes
  7. Serve with Chinese celery and coriander to enhance the flavour 

健康贴士 Tip

用烤紫菜代替米皮,风味绝佳。
Replace rice roll with seaweed sheet for extra flavour and texture.

配料

  • 春卷皮、沙葛、胡萝卜
  • 酱清、盐、麻油、素G粉、胡椒粉、日本白味增(可选)、姜(可选)

Ingredients

  • Spring roll skin, turnip, carrot
  • Soy sauce, salt, sesame oil, vegetarian seasoning, pepper, Japanese white miso (optional), ginger (optional)

烹饪步骤

  1. 沙葛和胡萝卜洗净、去皮、刨丝,姜切细丝
  2. 干锅炒香姜丝、然后放入沙葛丝、胡萝卜丝和少许麻油,待食材炒熟以后加入少许盐、胡椒粉、酱清和素G粉调味,取出放凉
  3. 在每一张春卷皮里放入常温的菜丝、加入一些稀释的日式白味增、卷好包紧
  4. 把制作好的春卷放入烤箱,烘烤10分钟至表皮变脆即可

Steps

  1. Shred turnip and carrot into thin strips after washing and removing of skin, cut ginger into fine slices
  2. Stir-fry ginger slices without oil in a pan until fragrant, then add shredded carrot, turnip, sesame oil and seasonings, cook and set aside to cool
  3. Place shredded vegetables into each spring roll skin, add some diluted white miso and fold into a spring roll
  4. Place spring rolls into an oven to bake for 10 minutes until the skin becomes crisp 

健康贴士 Tip

可以用糙米替换白米,增加膳食纤维。
Replace brown rice with white rice for additional dietary fibre.

配料

  • 珍珠米、南瓜、花菇、木耳、日本水菜或小菠菜、玉米(可选)
  • 青葱(可选)、姜(可选)、南瓜籽(可选)
  • 盐、胡椒(可选)、素食高汤粉(可选)、麻油(可选)

Ingredients

  • Short grain rice, pumpkin, shiitake and black fungus, Japanese mizuna or baby spinach, corn (optional)
  • Spring onion (optional), ginger (optional), pumpkin seed (optional)
  • Salt, pepper (optional), vegetarian soup stock (optional), sesame oil (optional)

烹饪步骤

  1. 将洗净的米、切成丝的姜、素食高汤粉和大量水一起放入一口深锅内
  2. 大火煮开后,调至小火慢煮30分钟,同时可以准备其他配料
  3. 清洗南瓜、花菇、木耳、绿叶菜、玉米、青葱
  4. 将南瓜和叶菜切成小份,花菇和木耳切成小片,最后用刀将玉米粒和芯分开、保留玉米粒,青葱切丝
  5. 30分钟后,加入除了青葱以外的蔬菜并搅匀,以小火再焖煮15分钟后,适当加水调整粥的黏稠度
  6. 完成后加入盐和胡椒调味再盛入碗内,撒上南瓜籽、麻油和葱丝,趁热食用

Steps

  1. Add shredded ginger, washed rice, soup stock and a large amount of water into a deep cookware
  2. Boil over high heat, then simmer using low heat for 30 minutes while preparing other ingredients
  3. Wash pumpkin, shiitake, black fungus, leafy green, corn and spring onion
  4. Dice pumpkin, chop leafy green into smaller portion, slice shiitake, black fungus and spring onion, remove corn kernels from the cob
  5. After 30 min of simmering, add in the rest of the ingredients except spring onion, mix well and simmer for another 15 minutes, add water to adjust the consistency of necessary
  6. When cooked, add salt and pepper to taste and transfer into a serving bowl, sprinkle with pumpkin seed, shredded spring onion and drizzle some sesame oil over to serve

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