Four Recipes for a Well-balanced Diet

In this blog post, we will provide four healthy and nutritious meal recipes. A well-balanced diet provides the body with the nutrients, vitamins, and minerals it requires to function correctly, boost immunity, and prevent chronic diseases. A balanced and healthy diet is essential for overall health.

 

(1)    Taiwanese Beef Noodle Soup:

 

A Brief History of Taiwanese Beef Noodle Soup:

 

Taiwanese beef noodle soup is a well-known dish that developed in Taiwan in the twentieth century. Chinese immigrants who brought their culinary traditions to Taiwan produced the soup. It began as a street snack and spread throughout Taiwan in the 1960s. Taiwanese beef noodle soup is currently considered a national dish in Taiwan and can be found in restaurants and food booths around the country.

Taiwanese beef noodle soup

 

Recipe for Taiwanese Beef Noodle Soup:

 

Ingredients:

 

1.       1 pound beef shank or brisket, cut into chunks

2.       4 cups beef broth

3.       2 cups water

4.       2-inch piece of ginger peeled and sliced

5.       5 cloves of garlic, crushed

6.       3 scallions, chopped

7.       1-star anise

8.       1 cinnamon stick

9.       1 tablespoon soy sauce

10.   1 tablespoon dark soy sauce

11.   1 tablespoon rice wine

12.   1 tablespoon brown sugar

13.   1 tablespoon vegetable oil

14.   Salt and pepper to taste

15.   8 ounces of dried Chinese wheat noodles

16.   Bok choy, sliced

17.   1 carrot, sliced

18.   Cilantro chopped

 

Instructions:

 

i.                     Heat the vegetable oil in a large pot over medium heat. Add the beef and brown on all sides.

ii.                   Add the ginger, garlic, and scallions to the pot and sauté for 1-2 minutes.

iii.                 Pour in the beef broth and water, then add the star anise, cinnamon stick, soy sauce, dark soy sauce, rice wine, and brown sugar. Stir well.

iv.                 Bring the soup to a boil, then reduce the heat and let it simmer for 2-3 hours or until the beef is tender.

v.                   While the soup is simmering, cook the noodles according to the package instructions. Drain and set aside.

vi.                 Once the beef is tender, remove it from the soup and shred it with a fork.

vii.                Add the Bok choy and carrot to the soup and cook for 2-3 minutes or until the vegetables are tender.

viii.              Add the shredded beef back to the soup and season with salt and pepper to taste.

ix.                  To serve, divide the noodles among the bowls and ladle the soup over the noodles. Garnish with cilantro and enjoy.

 

Nutritious benefits of Taiwanese Beef Soup:

 

Taiwanese beef noodle soup has a strong protein, carbohydrate, and vegetable balance, making it a healthy and filling supper option. Furthermore, the soup is often low in fat and sodium, making it an excellent choice for individuals trying to maintain a balanced diet.

 

(2)    Miso soup with Seaweed and Tofu: 
 

Brief History of Miso Soup:

 

Miso soup with seaweed and tofu is an ancient Japanese soup dating back to the 14th century. The soup was first offered in Buddhist monasteries as a basic and nourishing meal. Miso soup became a mainstay in Japanese cuisine over time and can now be found in restaurants and households all around Japan and the world.

Miso soup with seaweed and tofu

 

Recipe for Miso Soup with Seaweed and Tofu:

 

Ingredients:

 

1.       4 cups dashi (Japanese soup stock)

2.       3 tablespoons miso paste

3.       2 ounces dried wakame seaweed

4.       1 block of firm tofu, cut into cubes

5.       2 scallions, thinly sliced

6.       1 tablespoon soy sauce

7.       1 tablespoon mirin (Japanese sweet rice wine)

 

Instructions:

 

i.                     Soak the dried wakame seaweed in a bowl of cold water for 5 minutes or until it softens. Drain and set aside.

ii.                   In a medium pot, bring the dashi to a simmer over medium heat.

iii.                 In a small bowl, whisk together the miso paste and a few tablespoons of the hot dashi until the miso paste is fully dissolved.

iv.                 Add the miso mixture to the pot and stir well to combine.

v.                   Add the tofu, scallions, soy sauce, and mirin to the pot and let the soup simmer for 2-3 minutes or until the tofu is heated through.

vi.                 Add the soaked wakame seaweed to the soup and stir gently.

vii.                Serve the miso soup hot and garnish with additional sliced scallions.

 

Nutritious Benefits of Miso Soup with Seaweed and Tofu:
 

Miso soup with seaweed and tofu is a filling soup that is high in protein, vitamins, and minerals. This soup is low in calories and fat, making it a good choice for individuals trying to eat healthy. Incorporating miso soup with seaweed and tofu into your diet can give several health benefits.

 

(3)    Kimchi Fried Rice:

 

Brief History of Kimchi Fried Rice:

 

Kimchi fried rice is a famous Korean dish made using leftover rice, kimchi, and a variety of other ingredients like veggies and meat. For generations, the dish has been a mainstay in Korean cuisine, and it is frequently enjoyed as a quick and easy lunch.

Kimchi fried rice is a famous Korean dish

Recipe for Kimchi Fried Rice:

 

Ingredients:

 

1.       4 cups cooked white rice, preferably leftover and chilled

2.       1 cup kimchi, chopped

3.       1 small onion, chopped

4.       2 cloves garlic, minced

5.       1 tablespoon vegetable oil

6.       1 tablespoon gochujang (Korean red pepper paste)

7.       1 tablespoon soy sauce

8.       1 teaspoon sesame oil

9.       1/2 cup frozen peas and carrots, thawed

10.   2 green onions, thinly sliced

11.   1 fried egg (optional)

 

Instructions:

 

i.                     Heat the vegetable oil in a large skillet over medium-high heat.

ii.                   Add the chopped onion, garlic, and sauté for 2-3 minutes or until the onion is translucent.

iii.                 Add the chopped kimchi to the skillet and cook for an additional 2-3 minutes or until the kimchi is slightly browned.

iv.                 Add the cooked rice to the skillet and stir to combine with the kimchi mixture.

v.                   Add the gochujang, soy sauce, and sesame oil to the skillet and stir well to coat the rice.

vi.                 Add the peas and carrots to the skillet and cook for an additional 2-3 minutes or until the vegetables are heated through.

vii.                Top the kimchi fried rice with thinly sliced green onions and a fried egg.

 

Nutritious Benefits of Kimchi Fried Rice:

 

Kimchi fried rice is a healthy cuisine that contains a good balance of protein, fiber, vitamins, and minerals. The dish is minimal in fat and calories, making it an excellent choice for individuals on a strict diet. Kimchi, a crucial ingredient in this dish, is high in good bacteria that improve intestinal health, while veggies give essential minerals. Overall, Kimchi fried rice is a filling and nutritious dish that can be enjoyed as part of a healthy diet.

 

(4)    Soba Noodle Salad with Sesame Dressing:
 

Brief History of Soba Noodle Salad with Sesame Dressing:

 

Soba noodles are traditional Japanese buckwheat flour noodles. In Japanese cuisine, the noodles are commonly served in soups or salads. Many people prefer soba noodle salad with sesame dressing because it is refreshing and tasty. Soba noodles, fresh veggies, and a tart sesame sauce are common ingredients in the salad.

Soba noodles are traditional Japanese buckwheat flour noodles

 

Recipe for Soba Noodle Salad with Sesame Dressing:

 

Ingredient For the salad:

 

1.       8 oz soba noodles

2.       1 cup shredded carrot

3.       1 cup thinly sliced cucumber

4.       1 cup thinly sliced red bell pepper

5.       1/4 cup chopped cilantro

6.       1/4 cup chopped green onions

7.       1/4 cup chopped roasted peanuts

8.       For the sesame dressing:

9.       1/4 cup soy sauce

10.   2 tablespoons rice vinegar

11.   2 tablespoons honey

12.   1 tablespoon sesame oil

13.   1 tablespoon grated ginger

14.   1 garlic clove, minced

15.   2 tablespoons water

 

Instructions:

 

i.                     Cook the soba noodles according to the package instructions. Drain and rinse under cold water.

ii.                   In a large bowl, combine the cooked soba noodles, shredded carrot, sliced cucumber, sliced red bell pepper, chopped cilantro, and chopped green onions.

iii.                 To make the sesame dressing, whisk together the soy sauce, rice vinegar, honey, sesame oil, grated ginger, minced garlic, and water in a small bowl.

iv.                 Pour the sesame dressing over the soba noodle salad and toss to combine.

v.                   Top the salad with chopped roasted peanuts and serve.

 

Nutritious benefits of Soba Noodle Salad with Sesame Dressing:

 

Soba noodle salad with sesame dressing is a nutritious dish that contains a good combination of protein, fiber, and essential elements. The salad's soba noodles give complex carbohydrates and protein, while the fresh vegetables deliver a variety of vitamins and minerals. The sesame dressing is minimal in fat and gives the dish a tangy, savory flavor. Overall, soba noodle salad with sesame dressing is a nutritious and filling dish that may be included in a balanced diet.