THY
AL
HE
HEALTHY
OOKING
COOKING
C
Oats
with
Digital
Edition
- Part 1 Recipes from Southeast Asia
50 recipes from Indonesia, Malaysia,
Philippines, Thailand & Vietnam
Jointly published by: Supported by:
Food and Nutrition Society of Nutrition Society of Malaysia Nutrition Foundation of Institute of Nutrition Vietnam Nutrition
Indonesia (PERGIZI PANGAN Indonesia) the Philippines, Inc. Mahidol University Association (VINUTAS)
1 | Healthy Cooking with Oats – Recipes from SEA
Acknowledgement
Healthy Cooking with Oats, Recipes from Southeast Asia Digital Book edition: Indonesia, Malaysia, Philippines,
Thailand & Vietnam is a collaboration among Food and Nutrition Society of Indonesia (PERGIZI PANGAN
Indonesia), Nutrition Society of Malaysia (NSM), Nutrition Foundation of the Philippines, Inc (NFP), Institute of
Nutrition Mahidol University (INMU) and Vietnam Nutrition Association (VINUTAS) and supported by
Pepsico Services Asia Ltd (Quaker). The editorial committees would like to thank
Versacomm Sdn Bhd for serving as the Secretariat to manage the coordination amongst the
five countries and the development and publication of the cookbook.
Jointly published by: Supported by:
Food and Nutrition Society of Nutrition Society of Malaysia Nutrition Foundation of Institute of Nutrition Vietnam Nutrition
Indonesia (PERGIZI PANGAN Indonesia) the Philippines, Inc. Mahidol University Association (VINUTAS)
Editor-in-Chief, Healthy Cooking with Oats
Dr Tee E Siong
President,
Nutrition Society of Malaysia
Coordinator – Indonesia Coordinator – Malaysia
Prof Dr Ir Hardinsyah
President Dr Roseline Yap Wai Kuan
Food and Nutrition Society Hon. Treasurer
of Indonesia Nutrition Society of Malaysia
Coordinator – Phillipines Coordinator – Thailand
Ms. Maria Lourdes A. Vega Assoc Prof Dr Chalat Santivarangkna
Executive Director Director,
Nutrition Foundation Institute of Nutrition,
of the Philippines Inc. Mahidol University
Coordinator – Vietnam
Prof Dr Le Thi Hop
Former President
Vietnam Nutrition Association
Disclaimer Secretariat
The Food and Nutrition Society of Indonesia (PERGIZI PANGAN), Nutrition Society of Malaysia (NSM), Nutrition Foundation of the Philippines, Inc (NFP), Institute
of Nutrition Mahidol University (INMU), Vietnam Nutrition Association (VINUTAS) and PepsiCo Services Asia Ltd are not liable for any issue arising from the use
of this book.
(263773-W)
PERGIZI PANGAN, NSM, NFP, INMU and VINUTAS do not endorse any products and are not responsible for any claims made in the advertisement. 12A, Jalan PJS 8/4, Mentari Plaza,
Intellectual property is vested in the PERGIZI PANGAN, NSM, NFP, INMU, VINUTAS and PepsiCo Services Asia Ltd. No part of this book shall be reprinted without the Bandar Sunway, 46150 Petaling Jaya,
written permission from the Editorial Committee of PERGIZI PANGAN, NSM, NFP, INMU, VINUTAS and PepsiCo Services Asia Ltd. Selangor Darul Ehsan.
The publishers, authors, editors, and sponsor have made every reasonable effort to ensure that the preparation methods of the recipes in this book are appropriate Tel: 03-5632 3301 Fax: 03-5638 9909
for the general public. However, we assume no responsibility for any injury that may be caused or sustained from using of the book. Email: [email protected]
Copyright Reserved © Food and Nutrition Society of Indonesia, Nutrition Society of Malaysia, Nutrition Foundation of the Philippines, Inc, Institute of Nutrition
Mahidol University, Vietnam Nutrition Association and PepsiCo Services Asia Ltd 2022.
Oats are Ideal in SEA Cuisines!
hole grains are an essential food group in our daily
diet. One excellent example of whole grains is oat.
WBeing a whole grain, oat provides the best source of
carbohydrates for our daily energy needs. It is also a great source
of micronutrients and phytonutrients that are vital for various
body functions, and rich in dietary fibre that are important for our
digestive health. Incorporating our diet with more oats and whole
grains is a major leap forward in our healthy eating journey.
The great thing is, oat is a versatile ingredient that can be simply
adapted in all kinds of meals. From a fulfilling breakfast to a
wholesome lunch and ending with a hearty dinner, oat can be
used in meals throughout the day. It is also suitable for making
delicious desserts or savoury snacks. Oat can also be easily
incorporated in traditional cuisines of Southeast Asian (SEA)
countries. This is one way to make oat more acceptable to the
people in the region. Including more oats in our meals will not
only be beneficial for our health, but will also make our food taste
better and make us satisfied longer!
50 different recipes from Indonesia, Malaysia, Thailand, Vietnam
and the Philippines are compiled in this cookbook to illustrate
different ways of incorporating oat in our meals. Based on
traditional dishes commonly offered in each country, these
recipes include oat as one of the main ingredients to enrich their
nutritional values. The variety of recipes presented here proves
that oat is suitable for people of all ages, and not just for the
elderlies and sick people.
3 | Healthy Cooking with Oats – Recipes from SEA
Contents
Introduction
Oats are Ideal in SEA Cuisines! 3
Message from Editor-in-Chief 6
Know Your Whole Grains & Oats
Whole Grains in Our Diet 8
More Whole Grains for Health! 10
Get More Whole Grains, Choose Oat 12
Oat: Healthy, Nutritious, Delicious 14
Indonesia Recipes Section
Recipes from Indonesia: 16
Adding oats into traditional Indonesian cuisine for more goodness
Recipes
Manado Porridge with Oat (Bubur Manado dengan Oat) 17
Young Jackfruit Sweet Stew with Oat (Gudeg dengan Oat) 20
Chilli Anchovy Tempe with Oat (Balado Teri Tempe dengan Oat) 23
Tempe Mendoan with Oat (Tempe Mendoan dengan Oat) 26
Makasar Pastel Pie with Oat (Jalangkote dengan Oat) 29
Cake Fritters with Oat (Kue Cucur dengan Oat) 32
Glutinuous Rice Balls with Oat in Ginger Syrup 35
(Wedang Ronde dengan Oat)
Chicken & Anchovy Botok with Oat (Botok Ayam Teri dengan Oat) 38
Balinese Salad with Oat (Jukut Urap Bali dengan Oat) 41
Sticky Rice Ball Filled with Palm Sugar & Oat (Klepon dengan Oat) 44
Malaysia Recipes Section
Recipes from Malaysia: 47
Incorporating versatile oats in the diverse Malaysian cuisine
Recipes
Banana Oat Pancake (Lempeng Pisang Oat) 48
Lentils & Oat Fritters (Masal Vadai) 51
Butter-Milk Prawn Coated with Oat (Mai Pian Nai You Xia) 54
Chicken Masala with Oat 57
Baked Seafood Macaroni with Oat 60
Lambok Spiced Porridge with Oat (Bubur Lambok dengan Oat) 63
Sweet Potato-Oat Donut (Kuih Keria Oat) 66
Stuffed Chilli with Fish & Oat (Solok Lada dengan Oat) 69
Chicken Nugget with Oat Crust 72
Seafood Fried Rice with Oat (Nasi Goreng Oat) 75
4 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Philippines Recipes Section
Recipes from the Philippines: 78
Filipino cuisine: Oats for the future
Recipes
Rolled Oats Coconut Pudding (Rolled Oats Maja Blanca) 79
Rolled Oats Grated Cassava with Grated Coconut and Cheese 82
(Rolled Oats Pichi-Pichi)
Native Lucban Garden Meatloaf (Lucban Hardinera) 85
Chicken Empanada 88
Oatmeal Charcoaled Coconut Strips in Banana Leaves (Oatmeal Tupig) 91
Eggplant Omelet ala Rolled Oats (Tortang Talong) 94
Lye Rice Cake in Banana Leaves (Suman sa Lihiya) 97
Rolled Oats Ube Jam 100
Deboned Milkfish Meatloaf (Rellenong Bangus with Oatmeal) 103
Oatmeal Fish Ball 106
Thailand Recipes Section
Recipes from Thailand: 109
Oat in Thai Cuisine – East meets West
Recipes
Spicy Minced Meat Salad (Larb Nuea) 110
Red Hot Chili Dip (Nam Prik Ta Dang) 113
Chicken Massaman Curry (Massaman Kai) 116
Salt and Pepper Coated Crisp (Krob Khem) 119
Minced Chicken in Crispy Golden Cup (Krathong-Tong) 122
Steam Banana Cake (Ka-Nom Gluay) 125
Oat and Coconut Custard Topping (Ta Koe) 128
Steamed Tapioca Balls Filled with Minced Meat & Oat (Sakoo Sai Moo) 131
Coconut & Oat Dumplings with Sauce (Khanom Tom Bua Loy) 134
Thai Coconut Rice Cake with Oat (Baa Bin) 137
Vietnam Recipes Section
Recipes from Vietnam: 140
Oats create tastier and healthier meals for Vietnamese people
Recipes
Chicken and Corn Soup with Oatmeal (Súp gà ngô với yến mạch) 141
Spiny Bitter Gourd Sticky Rice with Oat (Xôi gấc với yến mạch) 144
Deep Fried Prawn Coated with Oat (Tôm tẩm yến mạch chiên giòn) 147
Oatmeal Seafood Curry (Carry hải sản yến mạch) 150
Crispy Oat-Covered Tofu (Đậu phụ tẩm yến mạch chiên giòn) 153
Sour and Hot Tofu with Oat (Đậu phụ sốt chua cay với yến mạch) 156
Oatmeal Sweet Corn Dessert (Chè ngô ngọt với yến mạch) 159
Oatmeal Corn Sticky Rice (Xôi ngô lúa mạch) 162
Oatmeal Beef Curry (Thịt bò nấu cary với yến mạch) 165
Baked Oat-Stuffed Snakehead Fish (Cá quả nhồi yến mạch bỏ lò) 168
5 | Healthy Cooking with Oats – Recipes from SEA
Message from Editor-in-chief
Grains serve as the main source of energy and nutrition for
people in the Southeast Asian region. However, majority of the
population prefer to consume polished or refined grains rather
than whole grains. Even though it has been well-established that
whole grains are packed with nutrients and phytonutrients and
provide a myriad of health benefits, the consumption of whole grains
remain low in the region. This is probably due to insufficient understanding
of the health benefits of whole grains and lack of promotion through official
dietary guidelines.
In cognisance with the persistence of under-nutrition and an epidemic of non-
communicable diseases related to over-nutrition in the region, there is a dire
need to intensify the promotion of healthy diet, including greater consumption
of whole grains. Toward this end, five professional bodies and academic
institutions in SEA, namely the Nutrition Society of Malaysia (NSM), Institute of
Nutrition Mahidol University, Nutrition Foundation of Philippines (NFP), Food
and Nutrition Society of Indonesia (PERGIZI PANGAN Indonesia) and Vietnam
Nutrition Association (VINUTAS) have teamed up and published a series of
cookbook focusing on the promotion of healthier food ingredients and the use
of healthier cooking methods.
The series of cookbook highlights the use of oats in local cuisines as an effort to
increase whole grain intake. The recipes in these cookbooks have been selected
from the diverse variety of traditional dishes and cuisines from the respective
countries of the five professional bodies and institutions. Oats are incorporated
into the dishes either by adding or replacing other ingredients so that the
taste of these dishes can be easily accepted by the population. Through these
dishes, it can be seen that oats is not just for the sick and elderly.
Volume 1, 2 and 3 of the Healthy Cooking with Oats cookbooks have been
published in 2017, 2018 and 2019 respectively. This year, we are pleased
to present to you the digital edition, with selected recipes from Indonesia,
Malaysia, Philippines, Thailand and Vietnam from the previous volumes.
With the publication of the series of cookbook, we hope more people will gain
understanding on the benefits of whole grains and discover the many ways to
include more of this wholesome food in the diet. Hopefully, this cookbook,
developed with an educational grant from the Pepsico Services Asia Ltd
(Quaker), will inspire more to enjoy cooking and learn that healthy cooking is
actually not difficult. Have fun trying out these oat-based recipes!
Dr Tee E Siong
Editor-in-Chief, Healthy Cooking with Oats
President, Nutrition Society of Malaysia
6 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Know Your
Whole
Grains &
Oats
7 | Healthy Cooking with Oats – Recipes from SEA
Whole Grains
in Our Diet
ince thousands of years ago, as human began cultivating crops,
we also started to consume whole grains. Whole grains became
Sthe main source of energy and staple foods for many population
groups all over the globe. However, as we progressed in agriculture and
food technology in the last century, refined grains and products based
on refined grains became more popular as staple diet, probably due to
their longer shelf life and their supposed better taste and texture.
The main portion of diet for the population in most Southeast Asian
countries is made up of grains and grain-based products. Indeed,
the staple food in the region is rice, a type of grain. This follows the
recommendation of most dietary guidelines, which specifies rice and
other grains as the main source of energy by placing grains at the base
of the food pyramid. Despite that, nowadays whole grains only make
up a small percentage of our consumption, compared to our high
intake of refined grains and their products.
Fortunately, the health movement in recent years has renewed the
interest of the public in whole grains. Health authorities around the
world are also beginning to put more emphasis on promoting the
goodness of whole grains. The national dietary guidelines of several
countries in Southeast Asia recommend consumption of more whole
grains as part of an effort to combat the increasing prevalence of diet-
related illnesses in the region.
8 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
What are
Whole Grains?
Whole grains can be described as ‘complete’ grains
as they contain all three parts of grains, the bran,
endosperm and germ:
c Bran: the hard outer layer
of cereal grains containing
important phytonutrients,
Whole B vitamins, minerals, and
Grains dietary fibre
c Endosperm: the tissue
produced inside the grains
after seed fertilisation,
which contains starchy
carbohydrates, protein and
phytonutrients
c Germ: the reproductive
part of the grains that can
germinate into plants,
containing B vitamins,
vitamin E, phytonutrients,
and unsaturated fatty acids
On the contrary, refined grains have gone through the milling process. This removes
the bran and germ, thus losing the essential nutrients contained in both parts. Only
the endosperm is left in refined grains, which now consist of mostly carbohydrates
as well as some protein. Therefore, whole grains are more wholesome and
nutritious than refined grains. They are richer in dietary fibre, micronutrients
(vitamins and minerals), and phytonutrients (some with antioxidant properties).
It is obvious that whole grains are the better option!
9 | Healthy Cooking with Oats – Recipes from SEA
More Whole Grains for
Health!
Why choose whole grains? Numerous studies have found that whole
grains are beneficial in improving our health and reducing the risk of
various chronic diseases. Some of the benefits include:
c Good for digestive health: c Reduce cancer risk: Research has
Whole grains are high in dietary fibre, indicated that a diet rich in whole
which helps to promote healthy gut grains may reduce the risk of certain
microbiota, reduce constipation, and cancers. The antioxidant properties
control bowel movement. of some phytonutrients, the presence
of vital micronutrients, and high fibre
c Healthy weight management: content may play a role in this.
Dietary fibre in whole grains makes
you feel satisfied or full longer after c Reduce risk of cardiovascular
eating, hence preventing overeating. diseases (CVD): Consistent whole
Making whole grains as part of your grain intake may help to lower
regular diet can help decrease the risk the risk of CVD, as they contain a
of obesity and weight gain. combination of important nutrients like
phytonutrients, trace minerals, dietary
c Control of blood glucose:
Whole grains are digested slowly by fibre and vitamin E.
the body, thereby reducing spikes in
blood glucose. Thus, regular intake of
whole grains can help manage blood
glucose level.
10 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Whole Grains: Nutrient-packed Goodness
A steady intake of whole grains are good for our health, all thanks to their rich content of
essential nutrients, such as dietary fibre, several vitamins and minerals, phytonutrients, and
unsaturated fatty acids.
c Dietary fibre: Originating c Micronutrients: c Phytonutrients: Also found
from plants, dietary fibre Consisting of vitamins in plants, they are a group of
is not digestible by our and minerals, a small biologically active components
body, but vital for many yet optimum amount with different functions. Some
digestive functions. of micronutrients are of them act as antioxidants
However, we tend to essential for various and can help reduce the risk of
neglect it in our diet. body functions. cancers and heart diseases.
Types of Whole Grains and Wholegrain Products
Whole grains
Brown rice Oats Corn Hulled barley Rye Quinoa
Wholegrain products
Wholegrain Wholegrain Wholegrain Wholegrain
bread cereals Wholewheat crackers noodles
pasta
How to Identify Wholegrain Products
c Look for words such as ‘whole grain’, ‘wholewheat’,
or ‘wholemeal’ on the food label
c Check the list of ingredients and make sure that whole
grains are listed as the first or second ingredient
c Pick products that list the % of whole grain
content on the label and opt for those with
higher percentage
11 | Healthy Cooking with Oats – Recipes from SEA
Get More
Whole Grains,
Choose Oat
One great example of whole grains is oat. Most oat products
in the market are considered as whole grains as they still
retain the bran and germ even after processing. This keeps the
nutrient content intact. It is a multipurpose ingredient and can
be prepared quickly and easily. It is also suitable for different
kinds of dishes, from a hearty lunch to a light supper. No matter
sweet or savoury, oat can be used in any recipes and is perfect to
include in your daily diet to increase your intake of whole grains
to the recommended portion.
Variety of Oats in
the Market
A wide variety of oats and oat
products are available for you to
choose in the market. There are the
good old-fashioned oats, the chewier steel- There are also
cut oats, as well as the convenient quick oats non-whole grain
and instant oatmeal, which are all whole grains. varieties such
Different methods of processing are involved in as oat bran – it
producing these different varieties of oats, only contains
hence resulting in different textures and the bran
cooking times. Nevertheless, you will get without the
equivalent nutritional values from all endosperm and
types of oats, as they are all made germ.
from whole oat.
12 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Quick-Cook Oats: Oat flakes are cut
into smaller pieces, steamed longer, and
rolled thinner to produce quick-cook oats.
Only around five minutes are needed to
cook this variety, so it is suitable for a quick
yet fulfilling meal. Old-fashioned oats can be
replaced with quick-cook oats in any recipes.
Choose Oat Old-Fashioned Oats: After steaming or
roasting whole oat groats, they are rolled into
flakes. Oats will last longer after going through
this process. Only ten to fifteen minutes are
needed to cook this variety. Use it for a simple
breakfast meal or to make granola bars,
cookies, muffins and other treats.
Instant Oatmeal: Cut oat groats are
precooked, dried, and then rolled to produce
instant oatmeal. The taste and texture is
almost similar to quick oats. Instant oatmeal
is quick and easy to prepare, and suitable as
beverages.
Steel-Cut Oats: Sharp metal blades are
used to cut oats into smaller pieces. Steel-cut
oats are not rolled and take longer time to
cook. They also have a tougher and chewier
texture. Another name for this variety is Irish
oatmeal. Use it for making porridge, meatloaf,
savoury congee, and stuffing.
Oat-Based Products: Various oat-
based products are available, ranging from
oat cookies, ready-to-eat oat cereals, oat
beverages, to oat snack bars. The variety
offered in the market made oats more
accessible and more interesting for everyone!
13 | Healthy Cooking with Oats – Recipes from SEA
Oat:
Healthy,
Nutritious,
Delicious
As a whole grain, oat is a great source of
essential nutrients and good for health,
in addition to being a tasty ingredient.
c Oat has a high content of such as vitamin B1, B2, grain intake. Together with
dietary fibre, which is good B3, E and folate can be a balanced diet and regular
for our digestive health. found in oat. Several physical activities, these will
It can help regulate bowel key nutrients like iron, be fruitful in your journey of
movement, reduce the phosphorus, magnesium healthy lifestyle.
risk of constipation, and and zinc are also available. In order to enjoy the health
stimulate a feeling These micronutrients are benefits of oat, sufficient
of fullness. vital for various functions amount of it need to be
c It also contains a special in our body. taken daily. This can be
type of dietary fibre, beta- c Another type of achieved by including
glucan, which has been nutrient found in oat is oats into various meals
shown in studies to be able phytonutrients, consisting throughout the day.
to lower blood cholesterol of a wide variety of
and control the rise of biologically active plant
blood glucose level. components. Studies found
c Oat contains fair amounts that phytonutrients exhibit
of protein and unsaturated antioxidant and anti-
fatty acids. In fact, more inflammatory properties
protein and unsaturated which have the potential
fatty acids are found in oat in lowering the risk of
compared to other grains. chronic diseases such as
cardiovascular diseases
c A rich source of and cancers.
micronutrients, oats
contains a variety of With all these benefits, oat
vitamins and minerals. is clearly the ideal option to
Different types of vitamins increase your family’s whole
14 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Oat Multipurpose Ingredient
Healthy, for Any Meals!
Nutritious, A healthy meal does not mean that it has to be bland and tasteless.
Various ways are available to make a nutritious yet delicious dish. One
way is by incorporating oats in your dish, making it healthier and tastier.
Delicious Oat is a multipurpose ingredient that can be used in different meals
throughout the day, either light or heavy, from sweet to savoury. Try
these tips to include oat in your daily diet:
c Have breakfast with overnight c Coat fish/meat with rolled oats
oats (oats soaked in milk/ before grilling or roasting
yoghurt overnight in fridge, c Top-up your bowl of oatmeal
served with fruits/nuts) with savoury dishes like
c Add oats in fruit smoothies or poached eggs or sautéed
when baking cakes/muffins mushrooms
c Add roasted oats to stir-fry
dishes to add more crunch
There are many more ways to include oat in your diet. This cookbook
is published to introduce the benefits of oat as a whole grain, and to
demonstrate its versatility as an ingredient. Using the recipes presented
here, you and your family will be able to savour the goodness that
wholegrain oats can offer to impart various benefits to health.
Good
to know…
In recognition of the
beneficial effect of beta-
glucan on blood cholesterol,
the Ministry of Health Malaysia
has permitted a health claim
that beta-glucan from oat Useful tips!
may help lower blood Use oat to replace wheat
cholesterol level. in recipes for people with
wheat allergy. Oat is
gluten-free.
15 | Healthy Cooking with Oats – Recipes from SEA
Manado Porridge with Oat
(Bubur Manado dengan Oat)
Nutrient Content per Serving Calories 309 kcal Carbohydrate 61.5 g Protein 8.9 g Fat 5.1 g
17 | Healthy Cooking with Oats – Recipes from SEA
Manado Porridge with Oat
(Bubur Manado dengan Oat) INDONE
Serves: 3 Preparation time: 15 min Cooking time: 20 min
Ingredients
Manado Porridge
80 g (2 cups) rice (Bubur Manado) is a SIA – MANADO PORRIDGE WITH O
80 g (⅘ cup) oat traditional cuisine from
100 g (2 small) cassava Manado, usually served
50 g (⅕ small) yellow pumpkin for breakfast. It can
be served with salted
100 g (1 bowl) spinach fish and a variety of
50 g (2 small) corn complementary dishes.
40 g (2 small bunches) basil Oat is added to Manado
30 g (1 bunch) gedi leaves Porridge to increase its AT
32 g (16 cloves) garlic whole grain content. (
10 g (5 pcs) onion
11 g (11 pcs) cayenne pepper
14 g (7 pcs) red chili
1 g (1 cm) shrimp paste
1 L (5 glasses) water Bubur Manado dengan Oat)
18 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Blend garlic, onion, cayenne pepper, red chili
and shrimp paste.
Cut the cassava and yellow pumpkin into
large dice.
Cut the spinach and leaves.
Boil rice until the rice grains are soft.
Add cassava, corn, gedi leaves, yellow pumpkin,
and the blended ingredient. Cook until tender.
Add spinach, basil, oat and salt. Stir well.
Manado porridge is ready to be served.
19 | Healthy Cooking with Oats – Recipes from SEA
Young Jackfruit Sweet
Stew with Oat
(Gudeg dengan Oat)
Nutrient Content per Serving Calories 437 kcal Carbohydrate 67.2 g Protein 9.8 g Fat 16.0 g
20 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Young Jackfruit Sweet
Stew with Oat INDONE
(Gudeg dengan Oat)
Serves: 4 Preparation time: 10 min Cooking time: 30 min SIA – Y OUNG J
Ingredients A
Gudeg is a traditional
500 g (1 medium) green jackfruit, cut and wash cuisine from Yogyakarta. CKFRUIT S
100 g (¼ cup) oat Gudeg is made from
10 g (2 scht) tea leaves young green jackfruit
10 g (5 pcs) onion (Javanese: gori,
Indonesian: nangka
10 g (5 cloves) garlic muda). Addition of tea WEET S
4 g (4 pcs) candlenut leaves gives a reddish-
250 ml (1 glass) coconut water brown colour to the
500 ml (2 glasses) coconut milk dish. It is usually known TEW WITH O
100 g (8 tbsp) brown sugar as “green jackfruit sweet
3 g (3 cm) galangal stew”. Oat is added to
Gudeg to increase its
5 g (½ tsp) shrimp paste whole grain content. AT
3 g (1 tsp) pepper powder (
3 g (1 tsp) coriander
5 g (1 tsp) salt
1 g (3 sheets) bay leaves Gudeg dengan Oat)
21 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Boil water, add tea leaves and green jackfruit.
Boil it until green jackfruit becomes red
brownish.
Blend the onion, garlic, coriander, galangal, salt,
sugar, pepper, and oat.
Rinse the jackfruit.
Boil coconut milk in another pan, add blended
seasoning, then add coconut water. Add brown
sugar, shrimp paste, and bay leaves. Lastly, add
jackfruit into that pan and stir.
Wait until the water is reduced. Gudeg is ready
to serve.
22 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chilli Anchovy Tempe
with Oat
(Balado Teri Tempe dengan Oat)
Nutrient Content per Serving Calories 398 kcal Carbohydrate 22.7 g Protein 14.1 g Fat 29.3 g
23 | Healthy Cooking with Oats – Recipes from SEA
Chilli Anchovy Tempe
with Oat INDONE
(Balado Teri Tempe dengan Oat)
Serves: 2 Preparation time: 10 min Cooking time: 15 min SIA – CHILLI ANCHO
Ingredients
Balado Teri Tempe is one
40 g (4 tbsp) salted anchovy of the favourite cuisines
30 g (1 medium) tempe in Indonesia. Balado VY
50 g (½ cup) oat means food with chili
12 g (6 pcs) red chili sauce, the taste of the
dish must be spicy. Oat
5 g (5 pcs) curly pepper is mixed into the Balado TEMPE WITH O
10 g (5 pcs) onion Teri Tempe while cooking
6 g (3 cloves) garlic to increase its whole
2 g (2 cm) galangal grain content. AT
5 g (1 tsp) sugar (
5 g (1 tsp) salt
250 ml (1 glass) oil Balado Teri Tempe dengan Oat)
24 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Cut the tempe into pieces with the shape and
size according to your preference, set aside.
Clean the anchovy by rinsing it with
flowing water.
Heat the oil then fry the tempe pieces until
slightly darken. Lift and drain.
Reheat oil and fry anchovies until the colour
darkens slightly. Lift and drain.
Blend all the seasonings: the red onion, garlic,
red chili, curly pepper and galangal.
Add salt and sugar to taste, and saute
until cooked.
Stir well and add fried tempe pieces, salted
anchovy, followed by oat. Lift and set aside.
Wait for a few moments until fully cooked.
Serve Balado Teri Tempe warm.
25 | Healthy Cooking with Oats – Recipes from SEA
Tempe Mendoan with Oat
(Tempe Mendoan dengan Oat)
Nutrient Content per Serving Calories 424 kcal Carbohydrate 48.8 g Protein 13.4 g Fat 21.8 g
26 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Tempe Mendoan with Oat
(Tempe Mendoan dengan Oat) INDONE
Serves: 3 Preparation time: 10 min Cooking time: 15 min
Ingredients SIA – TEMPE MENDO
Tempe is one of the
20 g (2 tbsp) rice flour traditional food originating
100 g (10 tbsp) wheat flour from Indonesia. There are
100 g (3 pcs) tempe several types of tempe, one
50 g (½ cup) oat of them is Tempe Mendoan.
Tempe Mendoan is originally
10 g (5 pcs) onion produced in Banyumas, and AN WITH O
8 g (4 cloves) garlic has now become very well-
2 g (1 pcs) leek known in Indonesia. It is AT
3 g (½ tsp) coriander made from thin tempe mixed (
2 g (2 cm) galangal with flour dough and leek so
10 g (2 tsp) salt that this cuisine is tasty and
crispy. Oat is mixed into the
10 g (2 tsp) sugar flour dough to increase its
2 g (2 tsp) pepper whole grain content.
250 ml (1 glass) oil Tempe Mendoan dengan Oat)
27 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Blend the onion, garlic, coriander, galangal, salt,
sugar and pepper.
Cut the leek.
Mix the flour, leek, oat and seasoning until the
dough is slightly thick.
Place tempe one by one into the dough.
Heat the oil, then fry the tempe until brownish.
Lift and drain, serve with your favourite
soy sauce.
28 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Makasar Pastel Pie with Oat
(Jalangkote dengan Oat)
Nutrient Content per Serving Calories 384 kcal Carbohydrate 52.3 g Protein 13.3 g Fat 15.1 g
29 | Healthy Cooking with Oats – Recipes from SEA
Makasar Pastel Pie
with Oat INDONE
(Jalangkote dengan Oat)
Serves: 7 Preparation time: 10 min Cooking time: 20 min SIA – MAKAS
Ingredients
Jalangkote is a traditional AR PAS
Crust: cuisine from Makassar which
300 g (30 tbsp) wheat flour looks similar to a pastel pie.
55 g (1 medium) egg The difference is that pastel
50 ml (5 tbsp) warm oil pie has a thicker crust than TEL PIE WITH O
Jalangkote; pastel is eaten
10 g (2 tsp) salt with cayenne pepper while
Jalangkote is eaten with a
Filling: mixture of liquid vinegar AT
750 ml (3 glasses) oil and chili. Oat is mixed into (
75 g (¾ glass) carrot Jalangkote to increase whole
125 g (1 ¼ cup) oat grain intake. Jalangk
75 g (1 small) potato ot
100 g (3 medium) beef Sauce:
110 g (2 medium) boiled eggs 8 g (4 pcs) red chili
75 g (¾ glass) bean sprouts 2 g (2 pcs) cayenne pepper e dengan Oat)
25 g (¼ glass) glass noodle (soun) 8 g (4 pcs) onion
2 g (1 stalk) celery 8 g (4 pcs) garlic
25 ml (⅟10 glass) water 5 g (1 tsp) vinegar
6 g (3 cloves) garlic 5 g (1 tsp) pepper
8 g (4 pcs) onion 3 g (½ tsp) sugar
1 g (½ tsp) pepper 5 g (1 tsp) salt
2 g (¼ tsp) nutmeg powder
13 g (¼ medium) tomatoes
100 ml (⅖ glass) water
30 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Filling:
Heat oil, add garlic and onion, saute until fragrant.
Add the celery, beef, carrots and potatoes. Then pour
water and cook until half cooked.
Add other ingredients (except eggs) and add salt,
pepper, nutmeg powder, sugar and oat.
Then cook until all the ingredients are cooked. Lift and
set aside.
Crust:
Add the flour, eggs, salt, oat and water. Then stir well.
Add 50 ml of hot cooking oil, then knead the dough
until smooth.
Roll the dough up to 3 mm thick, form a round shape
with a diameter of 10 cm.
Take one piece of crust, put 2 tablespoons of stuffing that
has been made earlier and 1 slice of egg on it.
Cover and glue the crust in a semi-circle using egg whites.
Repeat with the remaining dough.
Fry Jalangkote using hot oil until browning.
Sauce:
Blend all ingredients (except water and vinegar).
Heat oil, saute until fragrant. Then set aside.
Boil water, then put the sauted sauce and vinegar.
Stir well until cooked and lift.
Serve Jalangkote and sauce while still hot.
31 | Healthy Cooking with Oats – Recipes from SEA
Cake Fritters with Oat
(Kue Cucur dengan Oat)
Nutrient Content per Serving Calories 403 kcal Carbohydrate 10.7 g Protein 6.2 g Fat 11.5 g
32 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Cake Fritters with Oat
(Kue Cucur dengan Oat) INDONE
Serves: 6 Preparation time: 10 min Cooking time: 15 min
Ingredients SIA – CAKE FRIT
Kue Cucur is a traditional
120 g (1 ⅕ cup) oat cake from Betawi and also
125 g (12 ½ tbsp) rice flour in other Southeast Asia TER
100 g (10 tbsp) wheat flour countries, such as Indonesia,
2 g (¼ tsp) salt Malaysia, southern Thailand S WITH O
and Vietnam. In Indonesia,
50 g (5 tbsp) sugar kue cucur can be found
130 g (11 tbsp) brown sugar throughout traditional AT
200 ml (1 glass) water markets. Adding oat to this (
K
1 g (1 pcs) pandan leaf common traditional cake is a
300 ml (1 glass) oil for frying good way to increase whole ue C
grain intake. ucur dengan Oat)
33 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Mix salt, sugar, brown sugar, pandan leaf and water.
Boil until the sugar dissolves and boils.
Turn off the heat and leave it warm.
After that, pour in sugar syrup.
Mix the rice flour and wheat flour, stir well.
Pour the cooked sugar syrup into the flour dough slowly.
Add the instant oat to the flour dough, and stir well.
Mix it with low speed for 5 minutes. Add water
if necessary.
Pour the dough into a small cup or mould.
Heat the oil on a frying pan.
Pour the dough above the heated oil.
Flush the oil over the dough.
Fry until brown.
Repeat with the remaining dough.
The Kue Cucur is ready to be serve.
34 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Glutinuous Rice Balls
with Oat in Ginger Syrup
(Wedang Ronde dengan Oat)
Nutrient Content per Serving Calories 383 kcal Carbohydrate 85 g Protein 7.4 g Fat 1.8 g
35 | Healthy Cooking with Oats – Recipes from SEA
Glutinuous Rice Balls
with Oat in Ginger Syrup INDONE
(Wedang Ronde dengan Oat) SIA – GL
Serves: 5 Preparation time: 10 min Cooking time: 20 min
Ingredients
Wedang Ronde is a UTINUOUS RICE B
Ronde: herbal traditional drink
100 g (10 tbsp) glutinous rice flour from Java. “Wedang”
150 g (15 tbsp) rice flour in Javanese means
120 g (1 ⅕ cup) oat “beverage”. Oat is
added into Wedang
8 g (1 tbsp) sugar Ronde to increase whole
70 ml (¼ glass) water grain intake. ALLS WITH O
Enough food colouring
Sauce:
150 g (12 ½ tbsp) brown sugar
2 g (2 stem) lemongrass AT IN GINGER S
1 g (3 pcs) lime leaves
5 g (10 cm) ginger
3 g (½ tsp) salt Y
800 ml (4 glasses) water RUP
(
W edang R
36 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam onde dengan Oat)
Instructions
Ronde:
Mix peanuts that have been mashed with sugar;
mix well the contents.
Mix the glutinous rice flour, salt and oat. Pour
hot water until well mixed.
Divide the dough into several pieces then add a
few drops of food colouring, stir well.
Make the dough into a round shape and insert
peanuts and oat into the dough; repeat this
step until all the dough is used up.
Boil the dough until fully cooked.
Sauce:
Boil brown sugar with water, lemon leaves,
ginger and lemongrass.
Keep stirring until boiled perfectly.
Serve ronde in a bowl then pour with brown
sugar sauce.
Wedang Ronde is ready to be served.
37 | Healthy Cooking with Oats – Recipes from SEA
Chicken & Anchovy Botok
with Oat
(Botok Ayam Teri dengan Oat)
Nutrient Content per Serving Calories 289 kcal Carbohydrate 52.5 g Protein 12.0 g Fat 4.3 g
38 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chicken & Anchovy Botok
with Oat INDONE
(Botok Ayam Teri dengan Oat) SIA –
Serves: 4 Preparation time: 10 min Cooking time: 30 min CHICKEN
Ingredients
Botok is a typical &
380 g (4 pcs) chicken Javanese food made from
300 g (1 bowl) grated coconut young coconut, which ANCHO
25 g (½ small bowl) petai has been extracted, VY
30 g (½ small bowl) anchovy seasoned and wrapped
in banana leaves and
180 g (2 ⅓ cup) quick cook oat steamed. Oat is mixed to BO
T
75 g (1 medium) egg botok to increase whole OK
22 g (7 pcs) whole cayenne pepper grain intake. W
2 g (2 pcs) bay leaf I
T
Banana leaf (to wrap) H
O
Ground spices A T
(
47 g (7 pcs) onion Bot
11 g (3 cloves) garlic
13 g (4 pcs) cayenne pepper
5 g (3 cm) cutcherry
10 g (1 pc) leek
5 g (1 tsp) salt ok A yam Teri dengan Oat)
3 g (½ tsp) sugar
39 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Boil the chicken until cooked then drain
the water.
Shred the chicken into small pieces.
Mix grated coconut, petai, anchovies, quick
cook oat, egg with the shredded chicken and
ground spices. Mix all ingredients evenly.
Season to taste.
Add bay leaves and whole cayenne pepper to
the mixture. You can squeeze the bay leaves to
get its aroma out to the botok.
Wrap the botok mixture into a piece of
banana leaf.
Once wrapped, pin a toothpick into one part of
the wrapper to hold it in place for the botok to
cook well.
Steam for about 30 minutes over medium heat.
Remove the botok from steamer, and
serve warm.
40 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Balinese Salad with Oat
(Jukut Urap Bali dengan Oat)
Nutrient Content per Serving Calories 300 kcal Carbohydrate 34.6 g Protein 14.6 g Fat 14.7 g
41 | Healthy Cooking with Oats – Recipes from SEA
Balinese Salad with Oat
(Jukut Urap Bali dengan Oat) INDONE
Serves: 3 Preparation time: 10 min Cooking time: 30 min SIA –
B
Ingredients ALINE
Jukut Urap is a traditional
230 g (1 medium bowl) grated coconut food from Bali that is the SE
80 g (1 cup) instant oat same as Javanese cuisine S
115 g (2 bunches) water spinach (Urap, Urab, Gudangan, ALAD
100 g (1 medium bowl) bean sprouts Kluban). Urap is a salad
dish in the form of boiled
23 g (10 pcs) long beans vegetables mixed with WITH
seasoned grated coconut.
Ground spices Oat is added to Jukut Urap to O
5 g (5 pcs) lime leaves increase whole grain intake.
A T
(
10 g (3 cloves) garlic Juk
27 g (7 pcs) curly red chili
14 g (2 tbsp) fried onion
5 g (3 cm) cutcherry
5 g (1 tsp) salt
5 g (1 tsp) sugar
1 g (¼ small pc) shrimp paste ut Urap Bali dengan Oat)
42 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Mix grated coconut, instant oat and ground
spices. Stir well.
Steam spice mixture for 30 minutes until done
and set aside.
Blanch water spinach, long beans, and bean
sprouts. Once vegetables are soft, remove
from the water. Drain well.
Combine vegetables and spice mixture.
Mix well and serve immediately.
43 | Healthy Cooking with Oats – Recipes from SEA
Sticky Rice Ball Filled with
Palm Sugar & Oat
(Klepon dengan Oat)
Nutrient Content per Serving Calories 535 kcal Carbohydrate 115.7 g Protein 9.4 g Fat 22.7 g
44 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Sticky Rice Ball Filled with
Palm Sugar & Oat INDONE
(Klepon dengan Oat) SIA –
Serves: 4 Preparation time: 15 min Cooking time: 30 min S
TICKY
Ingredients
Klepon is an Indonesian
RICE
308 g (1 bowl) glutinous rice flour traditional cake which is B
150 g (2 cup) instant oat included in market snacks. ALL
30 g (2 tbsp) natural pandan colouring This delicious food is made
30 g (2 tbsp) natural beetroot colouring from sticky rice flour which FILLED
is shaped like small balls and
30 g (2 tbsp) natural carrot colouring filled with brown sugar and
Sufficient water then cooked in boiling water. WITH
Content The cooked Klepon is given a
40 g (½ cup) instant oat coating of grated coconut. Oat PALM
is mixed in to the Klepon filling
130 g (2 pcs) brown sugar and dough while cooking to
Complementary increase whole grain intake. SUGAR
100 g (½ medium bowl) grated coconut,
steamed &
O
6 g (2 pcs) pandan leaves AT
Salt to taste (Klepon dengan Oat)
45 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Mix glutinous rice flour, instant oat, water and
salt. Stir mixture until smooth.
Separate dough into three parts: beetroot
colour for one, pandan green colour for
another, and carrot orange colour for the last.
Combine brown sugar and instant oat. Mix well
and set aside.
Take a little dough, fill it with brown sugar
mixture. Roll dough into a ball and repeat until
the dough is finished.
Boil water with pandan leaves.
Place dough in the water to cook. When it
floats, quickly remove and set aside.
Coat the cooked dough klepon with the grated
steamed coconut.
Klepon is ready to be served.
46 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
RE CIPE S FR OM MA LA Y SIA
Incorporating versatile
oats in the diverse
Malaysian Cuisine
The diverse multi-ethnic population of Malaysia, comprising the
Malay, Chinese, Indian, and various indigenous ethnics in the
Peninsula, Sabah, and Sarawak, is reflected in the rich and wide-
ranging cuisines. Malaysians are proud of the wealth of their dishes
with various styles from different cultures. Malaysian dishes are also
famous for using numerous combinations of exotic herbs and spices,
such as turmeric, ginger, coriander, lemon grass, kaffir lime, curry
leaf, and others, which are sure to bring excitement to your
taste buds.
Being a versatile ingredient, oat can be adapted to most Malaysian
dishes with ease. For example, oat can be used together with flour
for the batter such as in our Lempeng Pisang Oat recipe. It is also
suitable as additional ingredients as shown in our Chicken Masala
with Oats and Bubur Lambuk Oat recipes. You can also use oat to
replace similarly-textured ingredients such as grated coconuts (such
as in the Solok Lada) or bread crumbs (example the Butter Milk
Prawn), to give you that extra crunch!
With these small yet significant changes, your meals will be more
fulfilling and you can get the benefits of whole grain from oat. The
adaptability of oat means that you can use it in any kinds of meals,
from main meals to savoury Masala Vadai. These recipes are sure to
attract people of all ages – from kids to adults – to try oat and make
them realise that it is not only for sick people. Try these recipes and
taste for yourself how oat can be added in the diverse dishes
of Malaysia.
47 | Healthy Cooking with Oats – Recipes from SEA
Banana Oat Pancake
(Lempeng Pisang Oat)
Nutrient Content Per Piece Calories 159 kcal Carbohydrate 30.0 g Protein 4.7 g Fat 2.5 g
48 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Banana Oat Pancake
(Lempeng Pisang Oat) MALAY
Makes: 8 pancakes Preparation time: 10 min Cooking time: 10 min SIA – B
Ingredients ANANA O
A popular breakfast
150 g (1 ½ cups) instant oat among the Malay
60 g (½ cup) self-raising flour community in
Malaysia. Pisang
4 g (¾ tsp) baking powder AT PANCAKE
Berangan (a type of
50 ml (3 ½ tbsp) evaporated milk 150 ml milk banana) is commonly
100 ml (½ cup) low fat milk combination used to make lempeng (
50 ml (3 ½ tbsp) water pisang or banana
pancake. Oat is mixed
5 g (1 tsp) palm sugar (gula melaka)
with flour for texture
250 g (3 whole) banana, mashed and to increase fibre
2.5 ml (½ tsp) vanilla extract and nutrient content. Lempeng Pisang Oat)
Salt to taste Pisang Emas and
Pisang Rastali can
100 g (1 medium size) sliced banana
also be used to make
lempeng.
* Optional topping: butter and honey.
Doing this, will add more calories to the pancake.
49 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Add instant oat, self-raising flour and baking
powder in a bowl. Then add milk combination,
water, palm sugar, mashed banana, vanilla
extract, and salt into the oat-flour mixture
and mix well.
Let the mixture rest for 5 minutes, heat up
non-stick pan and pour the mixture into a small,
round mould. When the batter is half-cooked,
place a few sliced bananas on top.
Cook the pancake on medium heat and make
sure both sides are properly cooked till it is
golden brown.
Serve the pancake hot with honey and butter
if desired.
50 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
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