Photo source: Felix Wong/SCMP

1. Tofu

The main ingredient of tofu is soybean. It is a great source of protein which is vital to a healthy diet. According to a report done by U.S. Food and Drug Administration (FDA), soy consists of a ‘complete’ protein profile which animal products may not be able to provide. It is also said that soy can help to reduce the risk of heart disease and lower cholesterol.

Tofu Pudding

Ingredients:
300g tofu
250 ml skimmed milk
150 ml fresh cream
30 g sugar
3 tsp gelatine
8 tsp water

Steps:
1. Place tofu into blender.
2. mix gelatin with water and melt over hot water
3. Boil milk, fresh cream and sugar with medium heat.
4. Place tofu into a bowl. Mix part of the warm milk and stir well. Then add the remaining milk.
5. Add gelatin water into tofu mixture, use a sifter to filter the mixture and make it smooth.
6. Refrigerate for at least 3 hours.

Photo source: Edward Wong/SCMP

2. Ginger

Ginger is renowned in soothing flu, cough and stomachache. An article from the UK Guardian also stated that ‘Ginger also seems to have an analgesic effect on the joints’. With the great nutrition value of ginger, it will definitely level-up your dessert.

Ginger milk curd (ginger-juice milk curd)

Ingredients:
250 ml skimmed milk /pure milk
18g fresh ginger juice (old ginger)
20 g sugar

Steps:
1. Peel the ginger skin off. Grate ginger and produce as much ginger juice as possible. Let the white sediment in ginger juice sink. Pour out the extra amount of ginger juice and leave around 18g ginger juice in bowl.
2. Heat milk with sugar until it is around 80- 85 degree Celsius.
3. Give the ginger juice a good stir and pour milk immediately from above.
4. Cover the bowl with a plate for around 10 minutes. Done!

Photo source: Oliver Tsang/SCMP

3. Walnuts

Although nuts are high in fat, much of it is heart- healthy varieties which are good for human body. A nutrition therapist Kerry Torrens also wrote in a BBC article saying that nuts such as walnuts are good source of mono-unsaturated fats which help to lower the bad form of cholesterol. Walnuts are also rich in omega 3 which can act as an alternative if you do not fancy eating fish.

Walnut Balls with Dessicated coconut

Ingredients:
½ cup skinned walnuts (crushed)
½ dried pineapples (diced)
2 cups dessicated coconut
½ cup syrup
1 tbsp fried white sesame

Steps:
1. Mix crushed walnuts, dried pineapple dices, white sesame and 1 cup of dessicated coconut. Stir with syrup. Divide into small portions and shape into balls.
2. Roll walnut balls into the other cup of dessicated coconut. Chill in refrigerator. Serve.

Photo source: Edward Wong/SCMP

4. Sweet potatoes

Sweet potatoes are rich in beta- carotene, which helps to raise our blood levels of vitamin A. It also contains potassium that helps lower the adverse effect of sodium towards blood pressure.

Sweet potato Muffins

Ingredients: (for 6 muffins)
1 cups all-purpose flour/ whole wheat flour
2 tsps baking powder
¼ tsp salt
½ tsp cinnamon
½ tsp grated nutmeg
½ cup and 1 tbsp brown sugar
¼ cup vegetable oil
2 cups peeled, shredded sweet potatoes
¼ tsp ground allspice
1 eggs
¼ cup raisins
½ cup walnuts
½ tsp vanilla extract
1 tsp baking powder

Steps:
1. Preheat oven to 175 degree Celsius.
2. Whisk together brown sugar, oil, vanilla and eggs in a small bowl.
3. Mix flour, baking powder, spices, salt and grated sweet potatoes in a large bowl. Make a well in the center, pour in the egg mixture.
4. Stir the egg mixture; gradually mix with the flour mixture. Stir in raisins and walnuts
5. Spoon the batter into the tins. Bake for 25 -30 minutes. Take the muffin out of the oven and remove them carefully.

Photo source: Edward Wong/SCMP

5. Dark chocolate

Chocolate does not simply make you happy; it is also good for our health. A group of nutritional epidemiologists at the German Institute of Human Nutrition conducted a research on chocolate and believe that the coca content in chocolate helps to increase the flow of blood and at the same time lower the chance of cardiovascular disease (CVD).

Dark chocolate banana ice-lolly

Ingredients:
1 Banana dark chocolate
Mashed nuts

Steps:
1. Melt dark chocolate over water and become chocolate syrup. Cut banana into several sections. Use ice-lolly stick to stable them.
2. Roll banana into the chocolate syrup, add some nuts on it.
3. Refrigerate for an hour or more. Serve.

Photo source: Stanley Shin/SCMP

6. Blueberries

Blueberries have been ranked as one of the highest antioxidant capacities among all fruits in the U.S. diet. Scientists also found that antioxidants can slow down the loss of sight in old age. Being the second most popular choice among the berries family, including them in your dessert recipe is for sure a wise choice.

Blueberry Frozen Yogurt

Ingredients:
3 cups fresh or frozen blueberries
1 tbsp lemon juice
1/3 sugar
1 cup non-fat milk
2 cups plain Greek yogurt

Steps:
1. Place the blueberries, lemon juice, and sugar in a medium saucepan. Heat on medium heat, stir until all the sugar has dissolved. Remove from heat and set aside to cool.
2. When the berry mixture has cooled down to room temperature, transfer to a blender and puree until soft.
3. Combine the yogurt and milk in a large bowl and whisk together until smooth. Gently fold in the blueberry puree and mix them completely.
4. Pour the mixture into a container /metal pan and freeze for about 45 minutes.
5. Remove pan from freezer and use a fort to stir the icy bits from the edges and mix with the softer center until completely smooth. Place in the freezer for another 30 minutes. Repeat this process every 30 minutes for up to 2 hours.
6. Store in an airtight container and freeze until ready to use. Add extra blueberries if you want.

Photo source: Stanley Shin/SCMP

7. Green Tea

Japanese people usually drink green tea to maintain a healthy diet. Have been drinking green tea around six cups a day for half of his life, Mr Masaru Nishimori said in an interview, "When I go for my annual checkup, my doctor sends me away with the same words every time: 'There's nothing wrong with you,'" Of course, apart from drinking green tea, a balanced diet and lifestyle is absolutely vital to obtain such good health condition.

Matcha Red Bean Custard

Ingredients:
50g red beans
2 tbsps gelatin
4 tbsps corn flour
½ cup milk
1 ½ coconut milk
100g sugar
½ cup water
¼ tsp salt

Top layer:
1 tbsp gelatin
3 tbsps sugar
1 tsp green tea powder

Steps:
1. Soak red beans in water overnight. Cook beans in boiling water for 10 minutes. Rinse and boil in water again until tender.
2. Put gelatin and water in a bowl. Set the bowl over hot water until the gelatin completely dissolves. After that, mix corn flour with sugar.
3. Mix milk, coconut milk and salt with corn flour and sugar (step 3). Cook over low heat, stir constantly until it thickens. Stir gelatin liquid in. Add cooked red beans. Put into molds (rectangular or any other shape) and leave to set.
4. Boil 1 ¼ cups of water. Put the mixed top layer ingredients in and stir until gelatin dissolves completely. Pour the mixture on the top of the red bean custard. Let it cool and refrigerate until set. Cut into pieces before serving.

Photo source: K. Y. Cheng/SCMP

8.Lemon

As we all know, lemon contains a great amount of vitamin C which protects our immune system. It is also said that lemon can help to fight fatigue. Experienced travelers and explorers usually bring a lemon with them as a ‘fueling’ fruits.

Lemon and dessicated coconut biscuits

Ingredients:
1 cup self-raising flour
4 oz low fat margarine
½ brown sugar
1 egg
½ cup dessicated coconut
1 tsp grated lemon rind
1 tsp lemon juice

Steps:
1. Preheat oven to 200 degree Celsius. Sieve self-raising flour.
2. Mix margarine and sugar. Fold in egg. Mix well.
3. Stir in self-raising flour, dessicated coconut, grated lemon rind and lemon juice. Shape into balls and flatten. Put on greased oven tray. Put into oven. Bake for about 25 minutes until cakes turn light brown. Serve.

Photo source: May Tse/SCMP

9.Pumpkin

Same as sweet potatoes, pumpkin is rich in beta-carotene which helps to improve night vision. On top of that, the high level of beta-carotene in pumpkin can also act as an antioxidant which protects skin from sun damage and maintain healthy glowing skin from the inside out.

Pumpkin pudding

Ingredients:
200 g pumpkins
1 egg yolk
1 and ½ cup milk
4 tablespoon sugar
2 and ½ table spoon corn flour
1 and ½ teaspoon gelatin

Steps:
1. Peel and dice the pumpkin. Steam over water on high heat until soft. Mash it while it is hot.
2. Combine egg yolk, sugar, corn flour, gelatin and milk in another bowl. Heat with low heat for 5 minutes.
3. When the mixture is ready, add the mashed pumpkin. Remove from heat
4. Transfer the pumpkin mixture into small cups. Refrigerate for 2 hours before serving.

Photo source: Jonathan Wong/SCMP

10. Papaya

Papaya is low in calories which only gives 39 calories per 100 gram. A scholar in the field of food nutrition also explained that papaya helps body digestion and at the same time prevents unnecessary blood clotting within the body.

Tapioca papaya boat

Ingredients: (serves 2)
1 Papaya
Honey
½ Cup tapioca pearls
1 Banana
½ cup strawberries
Nuts/seeds (optional)

Steps:
1. Soak the tapioca pearls in about 1 cup of water for about two hours.
2. Boil another cup of water in a medium pot and add the tapioca pearls into it when it is boiled. Immediately turn the heat down to low. Stir the tapioca continuously until the pearls are cooked. Turn off the heat and cover the pot for about 10 minutes. Refrigerate them.
3. Slice papaya in half in a horizontal way. Spoon out seeds and create a small well.
4. Fill each side with the cooked tapioca, fruits. Drizzle with honey and sprinkle with a pinch of nuts or seeds if desired.

Try them out and make your weekends more relaxing and enjoyable!

Photo source: Dustin Shum/SCMP