Baked Sweet Rice Cake with Red Bean Paste 烤紅豆年糕


  • 4 eggs
  • 2 Tbsp of virgin olive/coconut  oil
  •  5 Tbsp of sugar
  • 2 1/2 Cup of whole milk (or 2% milk fat) = 600 ml (全脂或半脂牛奶)
  • 500 g Sweet Rice flour (糯米粉)
  •  1.5 cup of red bean paste 紅豆沙 (homemade is the best: boil the red bean with equal part of water till tender and partially broken, add sugar, aliquot and freeze)


  1. Grease the 13″x9″ Pyrex glass pan with oil, sprinkle 1 Tsp of regular flour. Shake to a even spread. Discard excess.
  2. Except the red bean paste, put all ingredients in a large bowl. Mix well with a hand held electric mixer for 3-4 min, use a spatula to run around the side and bottom.
  3. Pour the content into the 13″ x 9″ pan, use spatula to delivery all the batter.
  4. Prepare the red bean paste: Add ~1 Tbsp of olive oil, ~2 Tbsp of the batter (from above), mash the red beans if desire, and mix well.
  5. Use a spoon to drop a small ball of red bean paste to the batter, six in a row, total of 4 rows, evenly. When finished, carefully scope the nearby batter to cover the ball.
  6. Place a total of 24 pecans, walnuts or almond evenly (6 x 4) on the top of the ‘submerged’ ball.
  7. Bake at 325 F (170 C) for 55-60 min, until it is medium brown. (Temperature and time may varied due to the strength of the oven). Check at 55 min.
  8. Cool, cut into 24 pieces, each will house a yummy red bean paste


  • One can replace the red bean paste with chestnut paste, coconut….etc.
  • Tbsp = 湯匙(大)

Heavenly Brownies …. with healthy ingredients


  • 1 cup all-purpose flour
  • 3/4 cup cocoa powder (or cacao powder)
  • 1 pinch salt
  • 1/2 cup organic sugar
  • Organic applesauce (350-400 g)
  • 6 large eggs
  • 4 tablespoons coconut oil
  • 1/2 cup of chopped walnut and dark chocolate


  1. Preheat oven to 350ºF. (=177 C)
  1. Separate egg yolk and egg white into 2 bowls. Chop walnuts and dark chocolate into small pieces.
  1. Sift the flour and cocoa powder, set aside.
  1. To the bowl with egg yolk, add sugar, applesauce, pinch of salt, and coconut oil.
  1. Grease the 9×11″ baking pan with oil
  1. Use an electric mixer, beat egg white at mid to high speed till cottony texture, ~7 min.
  1. Turn on the oven at 180 C to preheat.
  1. Without cleaning the mixer, beat the egg yolk mixture for 1 min, add cocoa flour mixture, mix carefully, all at low speed, for 1 min. Scrape the batter from the mixer.
  2. Carefully add 1/3 of cottony egg white to batter, using a spatula to fold slowly, 30 sec, add another 1/3, mix, add the rest of egg white.
  1. Important: Do not complete the mixing, pour the mixture into the baking pan.
  1. Add walnut and chocolate, use spatula to run vertical and horizontal lines across the pan, mix all well without diminishing the power of cottony egg white. That’s the key to have a moist brownie.



Group 1

  • Rolled Oats – 3 cups
  • Maple Syrup – 2 Tsp (optional)
  • Oil – ~3 Tsp
  • Salt – 1/2 tsp
  • Brown sugar – 3 Tsp
  • Ground cinnamon – 1 or 2 tsp

Group 2

  • Slivered Almonds – 1 cup
  • Cashews – 1 cup
  • Pumpkin seeds – 1 cup
  • Sunflower seeds – 1/4 cup
  •  Walnuts – 1/2 cup

Group 3

  • Raisin or dry cranberry – 1 cup
  •  Pine nuts (Optional)


  1. Mix group 1 in a large bowl.  Mix well.  
  2. Pour onto baking sheet pan. Spread evenly. Bake for 30 min at 225 F.  While baking, cut/slice the nuts: whole almonds, cashews, walnuts into small pieces.
  3. Add group 2., Mix. Bake for 15 min.  
  4. Add Group 3., Mix. Bake for 15 min.  (Total cook time: 60 min) Optional: after 60 min, turn off the oven, add shredded coconut – 3/4 cup, let it seat for 8 min.
  5. Done. Cool at room temperature. Stored granular cereal in a tight glass container. Enjoy it with milk, soy milk, or yogurt.

(Note: In Europe, if one use raw rolled oaks, it is called muesli. Our version is between granular and muesli, see link for more information)

French Crepes


  • 2 3/4 cups (400 g) of unbleached regular flour
  • 1 L of skim or whole milk
  • 5-6 eggs
  • 2 Tsp of oil (olive, coconut, peanut, etc.)
  • 2 Tsp of sugar   — 1/3 tsp of salt


  1. Put all ingredients into a large bowl. Use manual or electric mixer to mixthe ingredients on low speed (~5 min), stir the side and bottom of the bowl with a spatula to ensure no clumps.
  2. Let the batter sit for 2 hours or morein the refrigerator. This is an important step to ensuregood texture. The batter can store in the refrigerator up to 24 hours.
  3. Use a flat round bottom, non-stick pan (9″ – 10″) over a medium heat. Try to avoid pans contain PFOA, (Telfon coating). I use a steel pan (De Buyer brand) for many years, works great.  
  4. Add 1/2 tsp of oil to grease the pan for the first crepe, no need to add oil thereafter.
  5. Mix the batter well with a ladle. When the pan is hot, place one full ladle (adjust the fullness based on the pan and ladle size) and immediately swirl around to the rim of the pan so that the batter is evenly distributed before it settled. Use med heat.
  6. Cook ~1min, carefully lift a corner of crepe with chopstick with one hand, and slip a flat spatula underneath with the other hand, flip the crepe to cook the other side. With some practice you will be able to do it without breaking the crepe. Cook 10-20 sec., slide it onto a plate. 
  7. Repeat step 6-7. When you get the technique down, you can speed up the process by using two crepe pans at the same time.
  8. When cooking is done, the crepe can be eaten in two ways : sweet or savory.
  9. a) Sweet – addhoney, butter, jam, peanut butter,yogurt, fruits……. One of my favorites is to cut a ripe banana in half, lengthwise, use one half and wrapped it with a piece of crepe. Heat it in a microwave (to ‘melt’ the banana) for ~1 minute, yummy!
    b) Savory: assorted cheese, ham, eggs, meat or vegetables…… Bon Appetit!

Orange sauce with Grand Marnier:



材料:(可以做約 30 塊薄餅)

  • 全麦或混合一半普通面粉400g(= 2 3/4 柸,定要夠量,用standard measuring cup)
  • 1公升(1 liter) 全脂或半脂牛奶 或1公升豆漿
  • 2大匙糖,(不漂白的糖)
  • 2 大匙油 (橄欖油、椰子油或牛油)
  • 1/3 小匙鹽
  • 5- 6 只鷄旦


  1. 把以上材料放進一大盛器 (如煲),用手:拿筷子或打蛋器攪。或電動手持攪拌器(Handheld mixer), 約5分鐘。
  2. 放進雪樻最少二小時,或睡前準備,翌日隨時可做。可在雪樻存放一天。
  3. 用不沾鑊(最好用鐵鑊,如De Buyer牌,8吋),加少許油,用手指把油塗均鑊中。
  4. 用中火把鑊燒熱,加一湯勺粉糊,一面加一面在轉,要技巧地把材料復蓋鑊底, 轉到它不再在鑊中走,把鑊放回電爐上。加太多,會厚;加太少,會復蓋不了…不成圓形。
  5. 煎~30秒,用筷子小心地在沿邊掀起薄餅, 用防熱膠或木鑊鏟放進去,輕巧地反轉,煎另一面。
  6. 煎15-30秒後放進平的碟中…以後煎的粉糊不用再抹油。
  7. a) 甜食:可以加花生醬,果醬, 香橙柑曼怡(Grand Marnier) 熟香蕉(捲起熱一下)⋯⋯
    b) 咸食: 炒蛋,各式芝士,牛油果,火腿,各式肉類⋯⋯




Authentic Italian Pizza


Ingredients (makes dough for 4 pizzas, each one about 12 inches in diameter):

  • 600 mL of warm water
  • 7 cups (1kg) flour, type “00”*
  • 2.5 – 3 tablespoons (25 grams) of fresh yeast or 2 teaspoons (7-8 grams) of dried yeast.
  • 6 tablespoons of extra virgin olive oil
  • 1.5 teaspoons salt
  • 2 teaspoons sugar

*A note on the flour: In Italy, “00”, or “doppio zero,” flour is the most highly-refined and finest-ground flour available.


1. Sprinkle the yeast into a medium bowl with warm water. Stir until the yeast dissolves.

2. Place almost all of the flour on the table in the shape of a volcano.

3. Pour the yeast-and-warm-water mix, along with the other ingredients, into the “crater” of the volcano.

4. Knead everything together for 10 to 15 minutes until the dough is smooth and elastic, keeping your surface floured.

5. Grease up a bowl with some olive oil and put the dough inside. Turn the dough around so the top is slightly oiled.

6. Cover the bowl and put the dough aside to let it rest for at least four or five hours.

7 (optional for those who want their pizza really authentic). Make a cross on top of the dough with a knife. An old Italian tradition, this is seen as a way of “blessing the bread.”

8. Preheat the oven to about 400°F, or about 200°C.

9. Dump the dough out of the bowl and back onto the floured surface. Punch it down, getting rid of any bubbles.

10. Divide the dough and let it rest for a few minutes.

11. Roll each piece into a 12-inch disc. Now’s your chance to decide how thick you want your pizza to be! Do you want it pizza alta (Neapolitan-style) or pizza bassa (Roman-style)? Just remember, your crust will puff up a little bit as it’s baked!

12. Transfer the dough onto an oiled pizza pan or baking sheet.

13. Add tomato sauce, if you want a pizza rossa (red pizza). Lots of pizzas in Italy are actually pizza bianca, without tomato sauce, so don’t feel like you have to! Brush the edges of the crust with a little bit of olive oil.

14. Bake each pizza for about 10 minutes, then add mozzarella cheese (sliced or grated) on top, as well as any other ingredients.

15. Let the pizzas bake until the crust is browned and the cheese is melted. By lifting up the pizza to peek underneath, you can make sure the bottom has browned, too.

16. Remove your pizzas from the oven and, for a real Italian touch, garnish with a few basil leaves. And enjoy!

Balsamic beet quinoa salad (甜菜根藜麥沙拉)

Serves 4-6

Ingredients: (preferred organic if available)

  • 1 cup of quinoa (tricolor or white, pre-washed or need to wash), 2 cups of water
  • 2 small or 1 large beets, diced/sliced
  • An apple, peeled and diced
  • 1/3 – 1/2 cup of raisins 
  • 4 Tbsp balsamic vinegar
  • 2 Tbsp olive oil (cold pressed, extra virgin)
  • 2 Tbsp coconut oil (cold pressed, extra virgin). If not available, use olive oil
  • Salt and pepper to taste
  • Optional: add small amount of carrot, or onion, or sun-dried tomatoes or apricots


  1. Cook the quinoa:
    a) Easy method – Using an electric cooker, cook the quinoa like regular rice except that quinoa to water ratio is 1:2. If quinoa needs to be washed, drain carefully.
    b) Manual method – In a small saucepan, combine the quinoa and water and bring to a boil. Reduce heat to low, cover and simmer for 15-20 minutes, until all the water is absorbed. Remove from heat. Be careful not to burn the quinoa.
    c) Add 2 Tbsp of coconut/olive oil, 1/3 tsp of salt to the cooked quinoa, mix and cover.
  1. In a large sauce pan, med heat, add together 2 Tbsp olive oil, diced beet, (carrot or onion if desired), 1 cup of water. Bring to boil, turn to med-low heat. Simmer for 5 min.
  2. Add diced apple, stir, simmer for 10 min. Check to avoid drying up, add a bit water if needed.
  3. Add salt to taste. If too watery (a lot of sauce), turn heat to med-high for a few min. Turn off the heat.
  4. Add balsamic vinegar and raisins (sun-dried tomatoes or apricots if desired), mix, cover and let it sit for 5-10 min.
  5. Add cooked quinoa, mix. Serve hot or cold, with an additional drizzle of balsamic vinegar, sugar, if desired.


  • Tbsp = Table spoon 湯匙(大)
  • tsp = tea spoon= 茶匙(小)

Healthy Hints

How to select goods

a) Olive oil:

b) Coconut oil:

How to Recognize the Plastics Hazardous to You

What is Quinoa?

Written by Anne Marie Panoringan. January 29, 2016

Quinoa – good for you; hard to pronounce. That’s about all we knew about this very in “grain” before looking to uncover more. Sure, it’s been labeled a “superfood”, but like any beloved superhero, they have a compelling backstory.

Here are several more things you probably didn’t know about quinoa.

  1. Quinoa Is Not A Grain, But A Seed

While it’s easy to think of quinoa as a grain, what you are eating is a seed, which may help explain why it’s so nutritionally dense

  1. It’s One Of The Rare Plants That’s A Complete Protein

There are nine amino acids the human body can’t produce and, therefore, must be obtained from food. While meat and eggs have them, most vegetables don’t. But quinoa, along with others like soy, chia seeds, and buckwheat have the full lot.

  1. It Can Take The Heat And The Cold

80% of the world’s quinoa grows in South America, specifically in the areas of Peru and Bolivia. Thankfully, quinoa is a highly adaptable crop that can be grown anywhere from sea level to an altitude of 4,000 meters (12,000 feet), and can withstand temperatures from minus eight to 38-degrees Celsius (17.6 – 100 degrees Fahrenheit)

  1. Help Your Hair With A Heaping Of Quinoa

It’s nine amino acids protect hair shafts, strengthening and even repairing damaged hair. These ancient grains…err…seeds also help reduce dry scalp and dandruff.

  1. Quinoa’s Coating Is A Natural Bird And Pest Repellent

We rinse quinoa in cold water to remove its natural, waxy coating called saponin, which can make it taste bitter. This outer layer acts as a natural pest and bird deterrent.

Once decoated, cook as you would rice. Be wary of purchasing products made of quinoa flour. They are typically refined and do not possess the same health benefits of consuming whole seed.

What is beet?

Written by Daisy Coyle, APD on May 26, 2017

Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world. Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. What’s more, they are delicious and easy to add to your diet. 

This article lists 9 health benefits of beets, all supported by science.

  1. Many nutrients in few calories

Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.

  1. Help keep blood pressure in check

Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.

  1. Can improve athletic performance

Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.

  1. May help fight inflammation

Beets may have a number of anti-inflammatory effects. However, further research in humans isrequired to confirm this theory.

  1. May help improve digestive health

Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions

  1. May help support brain health

Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.

  1. May help some anti-cancer property

Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.

  1. May help you lose weight

Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.

  1. Delicious and easy to include in your diet

Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached

(Note: In Macau, Taipa, both quinoa and beets are available in stores such as Supreme, Seng Cheong, and Grand Mart.)