Rolled Oats Ube Jam
Serves: 8 (3 tin molding dish) (¼ cup per serving) Preparation time: 15 min PHILIPPINE
Cooking time: 40 min S
Ingredients –
R
Ube halaya or ube jam is a OLLED
500 g boiled purple yam, grated/ popular dessert and bread
shredded/mashed filling in the Philippines. It
O
380 g (1 can) condensed milk is also commonly used as A T
15 ml (½ tsp) vanilla extract (optional) flavoring for other desserts S
80 g (½ cup) rolled oats like cakes, ice cream and UBE
125 ml (¼ cup) UHT milk pastries. By popularity,
JA
60 g (¼ cup) butter ube is a staple topping of M
the summer dessert halo-
halo. The purple yam is
boiled, then mashed until
it reaches the appropriate
smoothness. Adding rolled
oats in the mixture during
cooking heightens the
flavour of ube halaya while
also providing some whole
grain into the dessert.
101 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Heat cooking pot. Add butter and let it melt.
Add the condensed milk while stirring
constantly under low fire.
Add the purple yam and rolled oats while
continue stirring.
Add vanilla extract. Continue stirring until the
texture of the mixture becomes thick.
Transfer the mixture to a mould or heat-proof
container. Let it cool down.
Refrigerate for at least 2 hours or until set
before serving.
102 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Deboned Milkfish Meatloaf
(Rellenong Bangus with Oatmeal)
Protein
Carbohydrate
Saturated Fat
Sodium
Cholesterol
Calorie
Nutrient Content
Fiber
Nutrient Content per Serving Calories 108 kcal Carbohydrate 19.7 g Total Fat Protein 1.3 g Fat 2.9 g Fiber 0.4 g
Per Serving 311 kcal 2.4 g 27.6 g 22.7 g 12.1 g 4.1 g 89 mg 881 mg
103 | Healthy Cooking with Oats – Recipes from SEA
Deboned Milkfish Meatloaf
(Rellenong Bangus with Oatmeal) PHILIPPINE
Serves: 5 (1 slice per serving) Preparation time: 30 min Cooking time: 30 min S
Ingredients –
Rellenong Bangus is one of DEBONED
600 g (1 large size) milk fish (bangus) the most popular dishes in
40 g (1 pc) red onion, minced the Philippines, often served
27 g (4 cloves) garlic, minced in special occasion. It has a
70 g (1 pc) carrot, small cubes delicious taste and unique MILKFISH
100 g (½ cup) raisins process of preparation
60 g (2 pcs) tomato, minced compared to other fish recipes
as the dish requires careful
60 g (1 pc) raw egg deboning and flaking of the ME
12 g (1 ½ tsp) iodized salt (coarse) milkfish meat. Oats is added A TL
5 ml (1 tsp) Worcestershire sauce during the sautéing of meat O
20 g (1 pc) green bell pepper, mixture to serve as extender AF
chopped finely for a more filling dish.
(
22.5 g (3 tbsp) all-purpose flour R
20 ml (4 pcs) calamansi or (1 pc) lemon
(for marinating)
62.5 ml (¼ cup) soy sauce
(for marinating)
15 ml (1 tbsp) oyster sauce
45 g (½ cup) oatmeal quick cook ellenong Bangus With Oatmeal
or instant
1000 ml (4 cups) cooking oil for frying
(deep fry)
15 ml (1 tbsp) oyster sauce (for
marinating)
7.5 ml (½ tbsp) oyster sauce (for )
seasoning)
104 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Scrape fish scales and clean then gently pound fish to
loosen meat from the skin.
Break the big bone at the nape and on the tail. Insert
the end of the handle of stainless spatula through the
fish neck. Then gently scrape down the handle between
the meat and the skin. Scrape down to the tail, going
around and on the other side of the fish.
If you feel the meat is entirely separated from the skin,
remove the handle, squeeze and push out meat (with
the big bone), starting from the tail going out through
the head. This way, you will be able to push out the
whole meat without cutting an opening on the skin.
Marinate skin and head of fish with soy sauce, oyster
sauce and calamansi juice for 30 minutes. Set aside.
Boil fish meat in a little water. Drain then pick out bones
and the flake meat.
In a separate pan, sauté garlic until brown. Add onion
and tomatoes. Stir in fish meat, carrot, and pepper.
Season with salt, ground pepper, oyster sauce,
Worcestershire sauce then add the raisins.
Transfer cooked mixture to a plate.
Beat raw egg then dip each side of the milk fish to it
before dredging in flour. Deep fry the milkfish until
golden brown.
Best serve with tomato and salted egg.
105 | Healthy Cooking with Oats – Recipes from SEA
Oatmeal Fish Ball
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 124 kcal 0.9 g 18.1 g 10 g 1.4 g 0.3 g 50 mg 473 mg
106 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Oatmeal Fish Ball
Serves: 12 (4 pcs per serving) Preparation time: 30 min PHILIPPINE
Cooking time: 5 to 10 min
Ingredients S
–
Fish ball(s) is a popular street O
Fish balls: food in the Philippines and
500 g (2 cups) flaked fish (surgeon fish is also common in Southern A TME
“labahita” or hard-tail mackerel China, Hong Kong, Macau, AL
”galunggong”) Southeast Asia. The oats is
60 g (⅔ cup) oatmeal quick cook or used to bind the mashed FISH
instant potato and fish flakes.
B
5 g (1 tsp) salt ALL
2.5 g (½ tsp) ground pepper
20 ml (4 pcs) calamansi or (1 pc lemon)
(for taste)
300 g (1 ½ cup) mashed potato (3 pcs
medium size)
30 g (2 tbsp) minced green onion
120 g (2 pcs) raw eggs
Sauce:
20 g (2 pcs) cloves of garlic, minced
20 g (2 tbsp) cornstarch
250 ml (1 cup) water
45 ml (3 tbsp) soy sauce
60 g (6 tbsp) brown sugar
5 ml (1 tsp) hot sauce or chili pepper
(optional)
107 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Fish ball:
Mix ingredients and form into balls.
Cook in a sauce pan until light golden.
Sauce:
Sauté garlic in a sauce pan.
Dilute 2 tbsp corn starch in 1 cup of water.
Mix all other ingredients in the saucepan.
Cook over low heat while stirring continuously
until the desired thickness.
108 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
RE CIPE S FR OM THAILA ND
Oats in Thai Cuisine -
East meets West
Thai food is known for its complex and harmonious interplay of at least
three and up to four or five fundamental taste senses (sour, sweet, salty,
bitter, and spicy) in each dish or the overall meal. These unique tastes
and flavors are largely due to the use of fresh and natural ingredients,
especially herbs and spices. For example, common flavors in Thai food
come from garlic, galangal, coriander/cilantro, lemon grass, shallots,
pepper, kaffir lime leaves, and chilies. Sweet taste is from palm sugar,
while lime and tamarind contribute sour notes. Thai meals typically
consist of rice served with many complementary dishes shared by family’s
members or friends. Traditionally, complementary dishes are varied with
at least five elements: a dip or relish eaten with raw or cooked vegetables,
a clear soup, a curry or stew, a deep-fired dish, and a stir fried dish.
Additionally, to finish up the meal, fresh fruits or sweet desserts are often
served at the end.
Lots of the aforementioned ingredients used in Thai cooking are known
for their health benefits. Likewise, oats, which are best grown in
temperate region such as Northwest Europe, are well recognized as a
healthy ingredient in western cuisines. Scientific literatures have shown
also that sufficient consumption of oats is associated with a reduced risk
of non-communicable diseases such as cardiovascular disease and
type-2 diabetes. In Thailand, oats are eaten as porridge with fruit
and milk, or as baked goods such as oat cakes, oatmeal cookies, and
oat bread. Nevertheless, these western-pattern diets are eaten only
occasionally by Thai laypeople and oats per se are rarely used as
ingredient in Thai cuisines.
Therefore, a creation of Thai food recipes cooking with oats not only
enhances health benefits of the foods by using a scientifically proven
healthy ingredient, but also internationalizes our traditional Thai cuisines.
All recipes here were created with care and tested to ensure their great
taste. Different types, preparation method, and amount of oats are used
in the recipes so that the addition of oats harmonizes with the other
ingredients and the way that the foods are cooked.
Welcome to our recipe collection featuring various kinds of oat and wish
you enjoy cooking all these delicious and healthy Thai foods.
109 | Healthy Cooking with Oats – Recipes from SEA
Spicy Minced Meat Salad
(Larb Nuea)
Nutrient Content per Serving Calories 173 kcal Carbohydrate 21.2 g Protein 15.1 g Fat 3.1 g Fiber 0.9 g
110 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Spicy Minced Meat Salad
(Larb Nuea)
Serves: 1 portion Preparation time: 15 min Cooking time: 10 min
Ingredients THAILAND – SPICY MINCED ME
Larb is a Thai salad, which is
30 g (2 ½ tbsp) minced meat made from minced meat, fish
20 ml (1 ½ tbsp) water sauce, chili flakes, lime juice,
10 g (²/3 tbsp) Nam Prik Ta Dang toasted sticky rice and herbs to
(red hot chilli dip) bring it all together. Roasted oat
5 ml (1 tsp) fish sauce substitutes toasted sticky rice AT S
3 g (1 tsp) sugar to give it some crunchy texture
5 ml (1 tsp) lime juice and roasted fragrance. ALAD
20 g (2 tbsp) shallot, sliced (
5 g (1 tsp) roasted rice, ground
10 g (2 tbsp) instant oatmeal, roasted Tips
3 g (1 tsp) culantro, cut in trips • Ground roasted rice is often used Larb Nuea)
1 g (½ tsp) mint leaves in northeastern-Thai cuisine, e.g.
spicy salads as the aromatic and
2 g (½ tsp) spring onion, cut in trips textural agent. To prepare the
ground roasted rice at home:
roasted glutinous rice over very low
heat until the rice grains turn yellow
(about 15-20 min); let the rice cool
to room temperature; ground the
rice to medium fine grit by using a
mortar. Ground roasted rice should
be stored in an airtight container for
long shelf life.
• Roasting can enhance nutty
flavour of oats and turn them to
a light brown colour. To prepare
the roasted oat: roasted oat over
medium heat; stir the oat constantly
for about 3 minutes or until it turns
light brown and smell toasty (your
oats may require more or less time
depending on how hot your stove
top gets.). Roasted oat can be used
directly in your recipe, or keep in an
airtight packaging.
Allergen information: Contains trace or residues of fish
111 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Put minced meat in the pan, add water and
stir fry until cooked. Leave it on the side.
Put Nam Prik Ta Dang, fish sauce, sugar and
lime juice in a bowl; stir them together.
Then put cooked meat, sliced shallot, ground
roasted rice, roasted oat, culantro, mint
leaves and spring onion into the sauce from
step 2. Mix all ingredients together until well
distributed.
* Original recipe recommends using pork as the meat. You may
substitute with other types of meat such as lamb, chicken, or
others according to your preferences.
112 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Red Hot Chilli Dip
(Nam Prik Ta Dang)
Nutrient Content per Serving Calories 57 kcal Carbohydrate 7.6 g Protein 3.4 g Fat 1.5 g Fiber 0.2 g
113 | Healthy Cooking with Oats – Recipes from SEA
Red Hot Chilli Dip
(Nam Prik Ta Dang)
Serves: For 5 portions Preparation time: 15 min Cooking time: 15 min THAILAND – RED HO
Ingredients
Nam Prink Ta Dang is
12 g (2 tsp) dried chilli, roasted basically a garnish of
12 g (1 tbsp) shallot, grilled pounded dry chillies with
12 g (1 tbsp) garlic, grilled a bit of fish sauce and lime T CHILLI DIP
18 g (¼ cup) dried shrimp, ground juice. It is madly spicy.
10 g (2 tbsp) instant oatmeal, roasted Normally, it is eaten as
13 g (1 tbsp) palm sugar a condiment or dipping (
sauce for fired fish and lots
0.3 g (little) salt of boiled vegetables. Oat
7 ml (1 ½ tsp) fish sauce is added to increase the
22 ml (1 ½ tbsp) tamarind juice, cooked values of nutrient and fiber Nam Prik Ta Dang)
10 ml (2 tsp) water content.
5 ml (1 tsp) soybean oil
Tips
• Each commercial cooking
tamarind juice may have
different flavours and levels
of sourness. To prepare the
cooking tamarind juice at
home: shell sour tamarind;
soak tamarind pulp in a
double volume of warm water;
squeeze tamarind to separate
pulp from seed; strain the juice
through a coarse sieve.
Allergen information: Contains trace or residues of soy bean and fish
114 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Pound roasted dried chilli, grilled shallot, grilled
garlic, grounded dried shrimp and roasted oat in
a mortar until evenly distributed into paste.
Season with palm sugar, salt, fish sauce, cooking
tamarind juice and water.
Fry the paste with soybean oil over low heat
until fragrant.
Allow dip to cool down and serve with rice and
fresh vegetables.
115 | Healthy Cooking with Oats – Recipes from SEA
Chicken Massaman Curry
(Massaman Kai)
Nutrient Content per Serving Calories 300 kcal Carbohydrate 18.6 g Protein 11.6 g Fat 21.0 g Fiber 1.9 g
116 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chicken Massaman Curry
(Massaman Kai)
Serves: For 2 portions Preparation time: 10 min Cooking time: 15 min THAILAND – CHICKEN MASS
Ingredients
Massaman curry was
20 g (2 ½ tbsp) red curry paste ranked to be number one
5 ml (1 tsp) cooking oil in an article titled “World’s
240 ml (1 cup) coconut milk, undiluted 50 most delicious foods in
15 ml (1 tbsp) water 2011”. It has a sweet and
50 g (¼ cup) chicken breast, cut into salty taste. The signature AMAN CURR
thumb-size pieces of the dish is the aroma
25 g (½ potato) small potato, peeled produced from spices
and quartered and herbs like coriander Y
seeds, cumin, cloves and
0.1 g cardamom cinnamon. This recipe is (
0.1 g bay leaves made from chicken, but
3 g (1 tsp) peanut, roasted it can be replaced with Massaman K
25 g (2 ½ tbsp) small onion, peeled beef or lamb. Oat is used
and quartered to thicken the gravy and
13 g (1 tbsp) palm sugar increase fiber content. ai)
10 ml (2 tsp) fish sauce
0.3 g (little) salt
8 g (½ tbsp) tamarind juice, cooked
12 g (2 ½ tbsp) quick cooking oatmeal Tips
• Roasted almond or cashew nut
can be used in the recipe for
people with peanut allergy.
Allergen information: Contains peanut and trace or residues of fish
117 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Stir fry red curry paste with cooking oil until
fragrant; add undiluted coconut milk and
water and boil until the oil floats up.
Add chicken breast and potato; simmer
them until cooked and add cardamom,
bay leaves, peanut and onion.
Season with palm sugar, fish sauce, salt and
tamarind juice.
Add roasted oat into curry and serve hot
with rice.
118 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Salt and Pepper Coated Crisp
(Krob Khem)
Nutrient Content per Serving Calories 95 kcal Carbohydrate 18.0 g Protein 2.0 g Fat 1.6 g Fiber 0.4 g
119 | Healthy Cooking with Oats – Recipes from SEA
Salt and Pepper Coated
Crisp (Krob Khem) THAILAND – S
Serves: For 6 portions; 60 pieces Preparation time: 20 min Cooking time: 30 min
Ingredients
Krob Khem is a great Thai
66 g (11 tbsp) plain flour appetizer. The shape of ALT AND PEPPER C
22 g (⅓ cup) instant oatmeal, roasted Krob Khem is like a thin
and ground square sheet; however, it
1 g (¼ tsp) salt can be changed depending
3 g (1 tsp) sugar on the maker. It has salty O
12 g (1 tbsp) egg and sweet mellow flavor
35 ml (2 tbsp) limestone water with shiny sugar-coated
and fragrant of pounded
7 ml (1 ½ tsp) palm oil ingredients. Oat is used to ATED CRISP
Palm oil (for deep frying) replace some of wheat flour
and increase fiber content. (
K
Sugar coat
4 g (1 tsp) garlic, peeled rob Khem)
1 g (¼ tsp) white peppers
6 g (2 tsp) coriander root Tips
80 g (⅓ cup) palm sugar • Limestone water is used in
many Thai food recipes. To
0.8 g (¼ tsp) salt prepare limestone water:
8 ml (1 ½ tsp) soy sauce mix 1 tbsp of tinted limestone
paste (Pun Daeng) with 4 cups
20 ml (4 tsp) water of water and left undisturbed
overnight to allow the
limestone particles to settle at
the bottom. The clear solution
or limestone water is used
for cooking.
Allergen information: Contains wheat flour, egg and trace or residues of soy bean
120 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Mix plain flour, ground roasted oat, salt and
sugar in a bowl.
Mix egg, limestone water and palm oil
together; pour the liquid mixture into the dry
ingredient from step 1. Mix until all ingredients
are combined and the dough is formed.
Use a rolling pin to spread the dough into a
thin sheet. Cut the sheet into small rectangle
sheets and then make them into a bow shape.
Deep fry the doughs in hot palm oil until they
reach golden colour.
Place the crisps on a sieve or facial tissue
papers to drain the excess oil.
Pound garlic, pepper and coriander roots in a
mortar. Stir fry the spices until fragrant. Add
palm sugar, salt, soy sauce and water; simmer
until the mixture becomes sticky, and then
take it off the heat.
Put the crisps into a sauce pan and gently coat
the crisp with the sauce. Take all the coated
crisps off the pan. Allow the crisps to cool
down in a tray and store them in an airtight jar.
121 | Healthy Cooking with Oats – Recipes from SEA
Minced Chicken in Crispy
Golden Cup (Krathong-Tong)
Nutrient Content per Serving Calories 75 kcal Carbohydrate 7.3 g Protein 4.6 g Fat 3.0 g Fiber 0.7 g
122 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Minced Chicken in Crispy
Golden Cup (Krathong-Tong)
Serves: For 6 portions; 18 pieces Preparation time: 30 min Cooking time: 30 min
Ingredients
Krathong-Tong is a non- THAILAND – MINCED CHICKEN IN CRISP
Crispy golden cup spicy Thai appetizer dish.
10 g (5 tbsp) plain flour Krathong-Tong, which
16 g (8 tsp) rice flour means a golden cup in Thai,
15 g (3 tbsp) quick cooking oatmeal, works perfectly to create
roasted and ground the unique little cup for
1 g (¼ tsp) sugar the filling. This dish looks
0.6 g (¼ tsp) salt beautiful and delicious, so
it is perfect for holidays
20 g (½ egg) duck egg and to serve in a party.
16 ml (1 tbsp) coconut milk Oat is added in the filling
96 ml (½ cup) limestone water and crispy golden cup to Y GOLDEN CUP
increase fiber content.
Filling
3 g (1 ½ tsp) coriander root (
0.8 g (½ tsp) white peppers K
3 g (1 tsp) garlic Tips
120 g (½ cup) chicken breast, diced into • The fillings should be put into
1 cm sized pieces the pastry cup shortly before rathong-Tong)
serving.
28 g (2 tbsp) green bean
34 g (2 tbsp) corn
40 g (½ cup) carrot, peeled and finely diced
5 g (1 tsp) sugar
4 ml (1 tsp) soy sauce
20 ml (4 tsp) oyster sauce
0.5 g (little) sugar
Allergen information: Contains wheat flour, duck egg and trace or residues of soy bean
123 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Crispy golden cup
Mix plain flour and rice flour together; add ground
roasted oat, sugar, salt, duck egg and coconut milk.
Gently whisk all ingredients until well mixed. Add
limestone water and blend the mixture together
until well combined.
Preheat molds in hot cooking oil; dip the hot molds
into the flour mixture. Stir the flour mixture well each
time before dipping the molds in.
Deep fry the flour mixture until it forms into a crispy
pastry cup and reaches golden colour. Separate the
cup from the mold with a fork.
Place the cup on a sieve or facial tissue papers to cool
down and drain the excess oil.
Filling
Put coriander root, pepper and garlic in a mortar and
pound them into small crushed pieces. Stir fry the
spices over low heat until fragrant.
Add chicken meat, green bean, corn and carrot and
season with sugar, soy sauce, and oyster sauce.
Stir fry until the meat is cooked. Allow the filling to
cool down.
Place the prepared pastry cup onto a serving plate and
put in with the fillings.
124 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Steam Banana Cake
(Ka-Nom Gluay)
Nutrient Content per Serving Calories 82 kcal Carbohydrate 14.5 g Protein 0.95 g Fat 2.4 g Fiber 0.5 g
125 | Healthy Cooking with Oats – Recipes from SEA
Steam Banana Cake
(Ka-Nom Gluay) THAILAND – S
Serves: For 4 portions; 32 cups Preparation time: 30 min Cooking time: 30 min
Ingredients TE
Ka-nom Gluay is a sweet
25 g (¼ cup) rice flour Thai dessert, which is kind
AM B
4 g (2 tsp) tapioca starch of a cross between cake
8 g (4 tsp) arrowroot flour and custard or jelly. It is ANANA CAKE
80 ml (⅓ cup) coconut milk sweet, slightly creamy, and
50 g (1 banana) cultivated banana (yellow) topped with fresh grated
48 g (3 tbsp) sugar coconut meat. It is one of (
the easiest Thai desserts to
K
0.3 g (little) salt make and does not need
17 g (3 tbsp) fresh coconut, shredded many ingredients. Oat is
25 g (⅓ cup) instant oatmeal, roasted used to reduce the usage of a-Nom Gluay)
fresh shredded coconut.
Topping
11 g (2 tsp) fresh coconut, trimmed off the
brown rind and grated
A pinch of salt
126 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Mix 3 types of flour together, knead the
mixed flour with coconut milk, and incubate
for 20 minutes.
Crumb banana into small pieces.
Mix the flour mixture with crumbed banana,
sugar, salt, shredded coconut, and
roasted oat.
For the topping, mix grated coconut
with salt.
Put the banana mixture into cups (30 g/cup),
top with the grated coconut, and steam for
20 minutes.
127 | Healthy Cooking with Oats – Recipes from SEA
Oat and Coconut Custard
Topping (Ta Koe)
Nutrient Content per Serving Calories 140 kcal Carbohydrate 27.8 g Protein 1.5 g Fat 2.8 g Fiber 0.4 g
128 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Oat and Coconut Custard
Topping (Ta Koe) THAILAND – O
Serves: For 4 portions; 4 pieces Preparation time: 10 min Cooking time: 25 min
Ingredients AT AND C
Ta Koe is a famous Thai
Pudding dessert. It consists of two
20 g (10 tsp) rice flour parts: the jelly base and the OC
3.3 g (2 tsp) tapioca flour coconut topping. Flavouring
5 ml (1 tsp) butterfly pea flower water ingredients, such as corn ONUT CUS
60 g (4 tbsp) sugar or taro, are commonly
25 g (2 tbsp) taro, diced and steamed embedded in the jelly base.
In Thailand, the dessert is
20 g (4 ½ tbsp) instant oatmeal always served in a pandan TARD T
200 ml (1 cup) water leaf cup. By incorporating
oat in the recipe, it
Topping becomes an interesting way OPPING
7 g (4 tsp) rice flour to introduce whole grains
83 ml (⅓ cup) coconut milk and increase fiber intake. (
6 g (1 ½ tsp) sugar Ta K
0.4 g (little) salt oe)
Tips
• To prepare butterfly pea flower
water: crush petal parts of
butterfly pea flower with water
and then filter with sieve to
remove the flower.
129 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Pudding
Mix rice flour and tapioca flour with butterfly
pea water; cook the flour mixture over low
heat and keep stirring until it becomes clear.
Add sugar in the mixture and keep stirring
until thickened.
Add the steamed taro and roasted oat, remove
the pudding from heat, and immediately pour
it into small glass cups.
Topping (coconut milk)
Mix rice flour with coconut milk, sugar and
salt and simmer the mixture over low heat
until cooked.
Pour the topping on the pudding and allow
them to cool down before serving.
130 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Steamed Tapioca Balls Filled
with Minced Meat & Oat
(Sakoo Sai Moo)
Nutrient Content per Serving Calories 89 kcal Carbohydrate 15.5 g Protein 2.3 g Fat 2.0 g Fiber 0.1 g
131 | Healthy Cooking with Oats – Recipes from SEA
Steamed Tapioca Balls Filled
with Minced Meat & Oat THAILAND –
(Sakoo Sai Moo)
Serves: 5 (25 pcs) Preparation time: 15 min Cooking time: 25 min S
TE
Ingredients AMED
Sakoo Sai Moo is a popular
2.5 g (1 tsp) garlic, peeled and finely snack eaten together with
chopped lettuce, coriander leaf, TAPIOCA
56 g (5½ tbsp) white pearl tapioca and bird’s eye chilli. The
112 ml (½ cup) warm water wrapper of this snack, B
1.5 g (3 tsp) coriander root which is made with tapioca ALLS
0.3 g (little) white pepper pearls, is remarkable for its
15 g (1 tbsp) minced meat fish-roe appearance. The FILLED
name “Sakoo” supposedly
13 g (1 tbsp) salted preserved radish, comes from the Thai word
finely chopped for sago starch, which is
5 g (1 tsp) onion, peeled and diced used in its very original WITH
10 g (3 tsp) roasted peanut, crushed recipe. The roasted oat
25 g (⅓ cup) quick cook oat, roasted added in this modified MINCED
30 g (2 tbsp) palm sugar recipe enhances the
12 ml (1 tbsp) soy sauce consistency and flavour of
the filling, while increasing
3 ml (½ tsp) soybean oil the whole grain content. ME
AT
&
O
AT
(
Allergen information: Contains peanut and traces or residues of soybean Sak oo Sai Moo)
132 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Fry half of the chopped garlic in oil over low heat
until it turns golden colour.
Knead pearl tapioca with warm water until
it is soft and easy to shape. Take around one
tablespoon of the pearl tapioca, roll it between
your palms to form a round shape, and leave it
on the side.
Pound coriander root, the other half of the
chopped garlic and pepper into small crushed
pieces and slowly fry the crushed spices in a pan
until fragrant.
Cook minced meat in a pan and keep stirring
until the meat gets tender; add chopped
preserved radish, diced onion, crushed peanut
and ground roasted oat. Season with palm sugar
and soy sauce. Stir until all ingredients are evenly
distributed. Remove from the heat.
Pick a pearl tapioca ball prepared from step 2.
Indent the pearl tapioca ball with your thumb and
finger. Place the filling in the middle and gather
up the edges to form a sealed ball and roll the ball
till smooth in your hands.
Steam for 15 mins and top with fried garlic. Serve
with coriander leaves and chilli.
133 | Healthy Cooking with Oats – Recipes from SEA
Coconut & Oat Dumplings
with Sauce (Khanom Tom Bua Loy)
Nutrient Content per Serving Calories 212 kcal Carbohydrate 75.5 g Protein 2.3 g Fat 6.1 g Fiber 0.8 g
134 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Coconut & Oat Dumplings
with Sauce (Khanom Tom Bua Loy) THAILAND –
Serves: 4 Preparation time: 30 min Cooking time: 20 min C
Ingredients OC
Khanom Tom consists of rice ONUT
Dough flour dumplings stuffed with
25 g (¼ cup) black glutinous rice flour grated coconut that is cooked &
25 g (¼ cup) white glutinous rice flour with palm sugar. Traditionally, O
50 ml (¼ cup) warm water the dumpling is coated with
A T
shredded coconut. In this recipe,
the dumpling is put in creamy
Coconut filling coconut sauce simply prepared DUMPLINGS
20 g (4 tbsp) instant oatmeal, roasted from coconut milk, sugar and
40 g (½ cup) fresh grated coconut salt. This preparation is similar
50 g (¼ cup) palm sugar to a Thai traditional dessert
soup “Bua Loy” (literally means
15 ml (1 tbsp) water floating lotus), in which glutinous WITH
rice flour pearls are boiled
S
Coconut sauce and put in the coconut sauce. A
97 ml (7 tbsp) coconut milk A further modification to the UCE
recipe is the addition of roasted
40 g (10 tsp) sugar oat, which provides fragrance
(
0.2 g (little) salt and nutty flavour to the
22 ml (2 tbsp) water dumpling as well as increasing
the whole grain content. Khanom Tom B
Tips
• Thai scented candle is horse shoe- ua Lo
shaped. It is commonly used to add
a unique aroma to many traditional y)
Thai desserts. To perfume foods
with its smoke, the candle is placed
in a glass jar or tight container with
foods and lighted at both ends.
When the lid is closed, the candle
will go out on its own and release
lots of smoke, giving a special and
complex aroma to the foods.
Allergen information: Contains peanut and trace or residues of soybean
135 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Filling
Place roasted oat, grated coconut and palm sugar
in a pan; cook the mixture over low heat and keep
stirring until it becomes sticky.
Take around one tablespoon of the filling in your
hands and roll it between your palms into a ball.
Smoke the filling balls with scented candle.
Dough
Mix well black and white glutinous flour; add
warm water and knead the flour mixture into
dough. Cover the dough with a thin damp cloth.
Take the dough, around the same size as the filling
ball, and roll it between your palms into a ball.
Pat the ball into a small cake, place the filling in
the middle and pinch edges together to enclose
the filling.
Cook the coconut balls in boiling water until done
(balls will float to the surface). Strain the balls
out from the water and place in an individual
dessert bowl.
Coconut sauce
Mix coconut milk, sugar and salt together in a pot
and bring the sauce to a boil over low heat.
Add the hot coconut sauce in the dessert bowl
and serve warm.
136 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Thai Coconut Rice Cake with
Oat (Baa Bin)
Nutrient Content per Serving Calories 108 kcal Carbohydrate 19.7 g Protein 1.3 g Fat 2.9 g Fiber 0.4 g
137 | Healthy Cooking with Oats – Recipes from SEA
Thai Coconut Rice Cake
with Oat (Baa Bin) THAILAND –
Serves: 8 (16 pcs) Preparation time: 20 min Cooking time: 30 min
Ingredients THAI
Baa Bin is a traditional Thai C
40 g (½ cup) quick cook oat, roasted dessert, but nowadays, it is not OC
40 g (½ cup) coconut, freshly shredded very popular among the young ONUT
30 g (⅓ cup) glutinous flour generations. Baa Bin is sold
8 g (4 tsp) rice flour mainly in open local markets RICE
80 ml (⅓ cup) coconut milk and at food stalls because it
92.5 g (½ cup) sugar should be consumed freshly
after being prepared. The
0.5 g (⅛ tsp) salt main ingredients of Baa Bin CAKE
30 ml (2 tbsp) water are glutinous flour, shredded
0.5 ml (⅛ tsp) jasmine essence water coconut, coconut milk WITH
and sugar. To enhance the
fragrance and nutty flavour A T
O
of the dessert, roasted oat is
added in this modified recipe.
(
In this way, the whole grain Baa B
content of this traditional rice
cake is also increased. in)
Tips
• The fillings should be put into the
pastry cup shortly before serving.
Allergen information: Contains peanut and trace or residues of soybean
138 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Evenly mix glutinous flour, rice flour, water and
coconut milk together.
Simmer the mixture over low heat until half
cooked; add grated coconut meat, sugar,
roasted oat, and jasmine essence water. Keep
stirring until all ingredients are well mixed.
Pour the mixture into a tray; bake it at 180 °C
for 20 mins until the surface becomes golden
brown.
Allow it to cool down and then cut into pieces
before serving.
139 | Healthy Cooking with Oats – Recipes from SEA
RE CIPE S FR OM VIETNA M
Oats create
tastier and healthier
meals for Vietnamese people
Each country, ethnic group, and region has its own typical cuisine. A Vietnamese meal
is called “a rice session” because the staple food is rice and rice products (eg fresh
noodles, dried noodles and vermicelli).
The prominent feature of Vietnamese cuisine is the combination of many food items
in a single dish. For example, a stir-fried beef mix is the combination of beef marinated
with ginger, garlic, pepper and fish sauce that is cooked with many kinds of greens,
such as cauliflower, carrot, kohlrabi, celery, leek and onion. This amazing mixture
creates a colourful, delicious and nutritious dish. Oatmeal corn sticky rice is a common
breakfast of Vietnamese people. This is quite a diversified meal that provides essential
nutrients for a breakfast with ingredients from sticky rice, corn, green bean, coconut
milk, cooking oil, fried onion. The addition of oats would make it more delicious
and nutritive!
Another typical feature of Vietnamese cuisine is the use of many condiments and
sauces. Each dish often goes with its own spices: chicken goes with lemon leaves,
beef/buffalo meat goes with garlic and ginger. The diverse use of spices and sauces
not only creates many dishes of different tastes from one type of food, but also helps
to stimulate people’s appetite. Pizza with oatmeal Jambon sauce is a favourite food of
youths with the combination of diverse items: wheat, oats, baking powder, sugar, olive
oil, Jambon, German sauces, tomato sauce, bell pepper, garlic and grated cheese.
If you have the opportunity to come to Hanoi, do not forget to visit Ho Tay (West
Lake) and enjoy the taste of Ho Tay prawn cake – A famous specialty of Hanoi! This is a
delicious, attractive and nutritive meal with the combination of many food items such
as wheat, rice flour, sweet potato, oats, fresh prawn, chicken eggs, sugar, cooking oil,
ground pepper…
Some foods like oats (a wholegrain cereal) are very common in the West but are not as
common in Vietnam. Oats are rich in micronutrients, including several minerals such
as manganese, phosphorus, magnesium and zinc and B vitamins. Oats also have low
glycemic index and a good source of edible fibre. Oats have not been commonly used
on its own or as an ingredient in many Vietnamese dishes. Oats can be used to cook
many delicious dishes, such as oat porridge, oat cookies, or to be added with meat,
seafood, or to be fried or grilled.
Oats can also be used in many other dishes for dietary diversification, thus to improve
people’s nutrition and health. Reconising this, several traditional popular Vienamese
dishes have been modified by the addition of oats to create tastier and healthier meals.
Please enjoy your Vietnamese delicious and healthy foods with added oats!
140 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chicken and Corn Soup
with Oatmeal
(Súp gà ngô với yến mạch)
Nutrient Content per Serving Calories 152 kcal Carbohydrate 16.1 g Protein 8.3 g Fat 6 g
141 | Healthy Cooking with Oats – Recipes from SEA
Chicken and Corn Soup
with Oatmeal
(Súp gà ngô với yến mạch)
Serves: 4 Preparation time: 25 min Cooking time: 15 min VIETNAM – CHICKEN AND C
Ingredients
“Sups gà ngô” is a rather
60 g chicken breast complete dish combining
20 g meat ham (chicken/beef/turkey) a variety of foods (meat,
40 g corn seeds corn, mushrooms, egg
40 g oatmeal and oat) in accordance
30 g king oyster mushroom with the dietary advice ORN SOUP WITH O
10 g corn flour for Vietnamese. Oat is
added to encourage
20 g (1 pc) egg yolk the consumption of
500 ml broth whole grain.
5 g seasoning ATME
5 g MSG
Ground pepper to taste AL
(
Súp gà ngô v
ới yến mạch)
142 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Marinate chicken breast with seasoning and
pepper, steam and shred in 1.5 cm thickness.
Boil the corn seeds.
Finely slice the ham.
Dice the king oyster mushroom.
Beat the egg yolk.
Dissolve the corn flour.
Put corn, mushroom, chicken and ham in
the broth and boil for 3-5 minutes.
Add oatmeal and cook until done; season
to taste. Add corn flour and egg to make a
thick soup.
Boil and serve hot.
143 | Healthy Cooking with Oats – Recipes from SEA
Spiny Bitter Gourd
Sticky Rice with Oat
(Xôi gấc với yến mạch)
Nutrient Content per Serving Calories 383 kcal Carbohydrate 78.3 g Protein 9.6 g Fat 3.5 g
144 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Spiny Bitter Gourd
Sticky Rice with Oat
(Xôi gấc với yến mạch) VIETNAM – SPINY
Serves: 6 Preparation time: 360 min Cooking time: 50 min
Ingredients B
IT
“Xôi gấc” is a traditional
40 g (1 whole) spiny bitter gourd dish made from sticky rice
500 g glutinous rice and spiny bitter gourd. It TER GOURD S
50 g oat is usually served during
5 g (1 tsp) salt festival because of its
30 g (2 tbsp) sugar taste and attractive red TICKY
10 g white sesame colour. However, it can also
be served as an everyday
breakfast. Oat is mixed
with sticky rice to make RICE WI
“Xoi gac” more nutritious. TH O
AT
(
X
ôi gấc v
ới yến mạch)
145 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Wash the glutinous rice, soak in water for
6 hours. Clean and drain.
Mix the inner of spiny bitter gourd with rice and
salt well, then steam it for 25 – 30 minutes.
When the rice gets tender, whisk it over with
chopstick for further softness. Add a little
cooking oil and steam for 10 more minutes.
When the rice is cooked (tender and sticky),
move it out and sprinkle with sugar, white
sesame and oats, mix well. Put on a plate or a
mould for a good-looking shape.
146 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Deep Fried Prawn
Coated with Oat
(Tôm tẩm yến mạch chiên giòn)
Nutrient Content per Serving Calories 320 kcal Carbohydrate 19.9 g Protein 25.0 g Fat 15.6 g
147 | Healthy Cooking with Oats – Recipes from SEA
Deep Fried Prawn
Coated with Oat
(Tôm tẩm yến mạch chiên giòn)
Serves: 4 Preparation time: 20 min Cooking time: 15 min VIETNAM – DEEP FRIED PRA WN C
Ingredients
“Tôm tẩm bột chiên
400 g (12 whole) prawns giòn” is a popular dish
60 g oat in Vietnam; and it is a
20 g tapioca flour favourite food for the
30 g wheat flour kids. Oat is used to coat O
20 g frying mix (Tempura flour) the prawns and it is an
70 g (2 pcs) eggs excellent way to introduce
whole grain to children
Pepper and herbs to taste earlier. ATED WITH O
40 ml cooking oil
2 g seasoning AT
(
Tôm t
ẩm yến mạch chiên giòn)
148 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Peel and devein the prawns, leave the heads
and tails.
Marinate with seasoning and herbs for
15 minutes.
Beat up the eggs.
Add eggs, wheat flour, tapioca flour and frying
mix to the prawns to make a thick mix. Then
coat the prawns with oat.
Heat up the cooking oil in a pan, deep fry the
prawns until golden brown. Serve with sour and
sweet sauce.
149 | Healthy Cooking with Oats – Recipes from SEA
Oatmeal Seafood Curry
(Carry hải sản yến mạch)
Nutrient Content per Serving Calories 278 kcal Carbohydrate 35.4 g Protein 23.2 g Fat 4.8 g
150 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam