Turn the Japanese appetiser of chawanmushi (steamed egg) into a healthy dessert. Substitute some of the whole eggs with egg whites to lower the cholesterol level of the dish. Most of the cholesterol in an egg is contained in its yolk. Too much cholesterol can clog the arteries and raise one’s risk of developing heart disease.
The Health Promotion Board (HPB) recommends no more than four yolks a week for healthy individuals. Add low-fat milk and fruit to increase the nutrition level without increasing the amount of fat. Milk and other dairy products provide calcium, which is essential for healthy bone growth and development. Fruit and vegetables contain fibre, vitamins and beneficial plant substances called phytochemicals, which reduce one’s risk of developing some types of cancer.
The creator of this dish, celebrity chef Eric Teo, who runs his own restaurant The Red Chef, worked with the HPB to make the dish healthier. The dish is among 150 healthy ones that HPB and several chefs came up with, either by modifying existing recipes or developing new ones from scratch. Mr Teo said: “For guests who don’t like their desserts too sweet, this is always a winner.”
- Use healthier cooking methods, such as steaming. Steaming is a healthy and low-fat cooking method that brings out the flavours of fresh ingredients.
- Use ingredients that are low in fat, especially saturated fat. When saturated fat is in excess in one’s body, it is deposited on the artery walls, narrowing the arteries and raising one’s risk of developing heart disease.