Lentils & Oat Fritters
(Masala Vadai)
Nutrient Content Per Piece Calories 129 kcal Carbohydrate 10.9 g Protein 3.1 g Fat 8.3 g
51 | Healthy Cooking with Oats – Recipes from SEA
Lentils & Oat Fritters
(Masala Vadai) MALAY
Makes: 20 pcs Preparation time: 2.5 hrs Cooking time: 25 min SIA –
Ingredients LENTILS
Masala vadai is a famous
200 g (1 ¼ cups) yellow lentils, dhal Indian snack or street food. &
O
30 g (5 whole) red chillies, chopped It is a type of spicy, crunchy A T
fritter made with dhal,
50 g (½ ) red onion, chopped
which has a soft texture FRIT
15 g coriander leaves, chopped inside. In this modified
20 g (4 tsp) chilli flakes recipe, oat is mixed into TER
20 g (1 tbsp) curry powder masala vadai to increase S
the whole grain content. (
15 g (7 ½ tsp) fennel seed
8 g (⅔ tsp) cumin
10 pcs curry leaves Masala V adai)
90 g (1 cup) quick cook oat
Salt and pepper to taste
52 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
After washing the lentils until water runs clear,
soak them in good amount of water for 2 hours.
Once soft, drain the lentils in a colander. Next,
blend the lentils into a rough mixture.
Put the mixture into a mixing bowl and add in
other ingredients including the oat. Mix well
and season with salt and pepper to taste.
Take a handful of mixture and shape it into a
small ball and flatten it a bit. Repeat for the
remaining mixture.
Noted: If needed, add a small amount of water
to help shape the mixture.
Heat a deep pan with oil and fry the vadai at
medium heat until it is golden brown and crispy
on the outside. Do not flip it too fast as the
vadai may break.
Remove cooked vadai from pan and place it on
kitchen paper towels to remove excess oil.
53 | Healthy Cooking with Oats – Recipes from SEA
Butter-Milk Prawn Coated
with Oat (Mai Pian Nai You Xia)
Nutrient Content Per Serving for Prawn and Calories 374 kcal Carbohydrate 11.2 g Protein 20 g Fat 28.7 g
Buttermilk Dip
54 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Butter-Milk Prawn Coated
with Oat (Mai Pian Nai You Xia) MALAY
Serves: 4 Preparation time: 20 min Cooking time: 10 min SIA – B
Ingredients UT
It is a popular dish among
50 g (½ cup) quick-cook oat the Chinese community.
One of the key ingredients
350 g medium prawns, peeled and is the curry leaf which is TER-MILK PRA WN C
deveined (leave the tail)
highly aromatic. Oat is used
Salt and pepper to taste to coat the prawn and it is
50 g (½ cup) instant oat an excellent way to increase
whole grain intake. O
53 g (1 whole) eggs, beaten
500 ml (2 cups) oil (for deep frying) ATED WITH O
Buttermilk dip
30 g (2 tbsp) butter AT
3 g (10 pcs) curry leaves (
4 g (2 pcs) bird’s eye chillies, sliced
60 ml (¼ cup) evaporated milk
5 g (1 tsp) sugar
Salt and black pepper to taste Mai Pian Nai You Xia)
55 | Healthy Cooking with Oats – Recipes from SEA
Instructions
For prawn:
Place the quick-cook oat into the blender and
blend at medium speed for few seconds.
Set aside.
Season the prawns with salt and pepper. Dip the
prawns in instant oat, and then in beaten eggs.
Place the prawns on a tray and coat them with
grinded quick-cook oat.
Heat up oil in pan and fry the prawns over
medium heat until golden brown.
Remove the prawns from the pan and use
kitchen paper towels to absorb the excess oil.
For buttermilk sauce:
Melt butter in a pan.
Fry curry leaves for a few seconds until fragrant
and stir in the bird’s eye chillies.
Pour in evaporated milk. Season it with sugar,
salt and freshly ground black pepper for taste.
Once done, serve with deep fried oat-coated
prawns.
56 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chicken Masala with Oat
Nutrient Content Per Serving Calories 313 kcal Carbohydrate 34.2 g Protein 23.7 g Fat 11.8 g
57 | Healthy Cooking with Oats – Recipes from SEA
Chicken Masala with Oat MALAY
Serves: 6 Preparation time: 45 min Cooking time: 20 min SIA –
Ingredients
Chicken masala, a famous CHICKEN
500 g chicken breast, medium size cut traditional Indian dish
of tender chicken with a
delectable blend of aromatic
Item A spices. It can be served with MAS
20 g (2 tbsp) turmeric rice, butter naan or capati,
30 g (3 tbsp) cumin powder and is perfect for special ALA
30 g (3 tbsp) coriander powder occasions. Oat is added as a W
I
15 g (3 ½ tbsp) cardamom thickener and also serves to T
H
15 g ( 2 ½ tbsp) fennel seed increase whole grain intake. O
1 tsp salt A T
1 tsp pepper
2 tbsp water
Item B
60 g (4 tbsp) tomato paste 100 g (1 cup) rolled oat
20 g (1 tbsp) tomato, chopped 80 g (⅓ cup) yoghurt
10 g (1 stalk) curry leaf Salt and pepper to taste
80 g (8 pcs) red onion, sliced thinly
30 g (3 pcs) garlic, blended Note: For a vegetarian version
30 g (3 inches) ginger, blended of the masala, you can use
25 g (5 sticks) cinnamon the same recipe and omit the
40 g (7 whole) red chillies, thinly sliced chicken and replace it with
potatoes and cauliflower.
10 g (1 tbsp) mustard seed
60 g (2 ½ whole) tomatoes, cut into
wedges
15 g (15 pcs) dried chillies, blended
30 g (2 tbsp) chilli powder
58 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Place the chicken in a bowl, mix in items (A)
with water and marinade the chicken for
20 minutes.
In a hot pan, sauté items (B) for about 5
minutes, add in the marinated chicken and
continue to stir well.
Next, add in the oats, pour the yoghurt and
continue to stir well until the gravy thickens.
Season to taste and garnish with fried
curry leaves.
59 | Healthy Cooking with Oats – Recipes from SEA
Baked Seafood Macaroni
with Oat
Nutrient Content Per Serving Calories 371 kcal Carbohydrate 44.6 g Protein 21.9 g Fat 12.4 g
60 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Baked Seafood Macaroni
with Oat MALAY
Serves: 8 Preparation time: 20 min Cooking time: 25 min SIA – B
Ingredients AKED SE
Pasta is becoming an
200 g (2 cups) elbow macaroni increasingly popular cereal- AF
15 g (1 tbsp) butter based food in Malaysia. It
is also quite popular among
40 g (4 pcs) unsalted butter kids. By incorporating oat OOD MA
8 g (½ medium) onion, finely chopped in the recipe, it becomes an
5 g (1 clove) garlic, minced interesting way to introduce CAR
whole grains and increase
30 g (⅓ cup) leek, thinly sliced
fibre intake.
100 g (5 stalks) celery, thinly sliced
10 g (2 tsp) fresh thyme ONI WITH O
5 g (1 tsp) fresh oregano
120 g (10 whole, medium) prawn, de-shelled AT
and cubed
180 g (1 cup) fresh squid, cut into rings
80 g (⅓ whole) crab meat
100 g (4 pcs) sea bass fish, cut into 1cm cubes
400 ml (2 cups) milk
100 g (1 cup) instant oat
Coarse salt and pepper to taste
A pinch ground nutmeg
25 ml (1 ½ tbsp) cooking cream
50 g (½ cup) mix cheese, grated – mozzarella,
parmesan and cheddar
100 g (1 cup) quick cook oat
50 g (½ cup) breadcrumbs
61 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Cook macaroni in boiling water until al dente. Drain,
rinse with cold water and set aside.
Melt butter over medium heat in a saucepan. Sauté
onion, garlic, leek, celery, thyme, and oregano until
fragrant. Put in prawn, squid ring, crab meat and
cubed fish meat.
Add milk and whisk together with instant oat until
smooth. Bring to a boil and then simmer for about
2 to 3 minutes until sauce has thickened.
Season with salt, pepper and nutmeg.
Pour the macaroni and cooking cream into the pan
and mix well.
Pre-heat the oven at 180°C.
Fold in seafood macaroni stew and transfer to a
baking dish.
Mix grated cheese, quick cook oat, and bread crumbs
in a separate bowl to form oat-cheese crumbs.
Scatter the oat-cheese crumb on top of seafood
macaroni mixture.
Place baking dish on a rimmed baking sheet. Bake until
topping is golden and sauce is bubbling for about 15 to
20 minutes. Cool for 5 minutes before serving.
62 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Lambok Spiced Porridge
with Oat (Bubur Lambok dengan Oat)
Nutrient Content Per Serving Calories 345 kcal Carbohydrate 51.9 g Protein 17.7 g Fat 8.4 g
63 | Healthy Cooking with Oats – Recipes from SEA
Lambok Spiced Porridge
with Oat (Bubur Lambok dengan Oat) MALAY
Serves: 4 Preparation time: 45 min Cooking time: 45 min SIA –
Ingredients LAMBO
Bubur lambok is a K
225 g (1 ½ cup) uncooked rice quintessential Malay
15 ml (1 tbsp) oil porridge usually cooked SPICED
with assorted spices. This
70 g (7 whole) red shallot, chopped finely is a tasty rice porridge
50 g (10 cloves) garlic, chopped finely that is popularly served
50 g (2 ½ inches) ginger, chopped finely during the fasting month PORRIDGE
and is also considered a
3-5 g each mixed herbs [10 pcs clove, 1
cinnamon, 5 pcs cardamom, 5 pcs star anise] comfort food. Oat blends
well into the dish and
20 g (4 tsp) kurma powder/soup herb powder its addition can increase WITH
1 pc pandan leaf whole grain intake.
150 g (¾ cup) beef, minced O
A T
70 g (½ cup) carrot, diced
(
1000 ml (4 cups) water
100 g (1 cup) quick cook oat
150 ml (½ cup) fresh milk
Salt to taste
Black pepper to taste Bubur Lambok dengan Oat)
Garnishing
70 g (⅓ cup) fried shallot
30 g (½ cup) coriander leaves
30 g (½ cup) Chinese celery leaf
Note: You may wish to replace beef with chicken for
this recipe. For vegetarians, you can replace beef with
tofu and use diluted coconut milk in place of milk.
64 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Rinse the rice and let it soak for 15 minutes in a
small bowl (this step is to help reduce cooking
time of the rice).
In another bigger pot, add oil and sauté the
shallot, garlic, ginger, mixed herbs, kurma
powder, pandan leaf until fragrant. Add minced
beef, carrot, salt and black pepper and continue
to sauté for 1 minute.
Put in the rice and sauté together for about
another minute.
Add water and bring to boil the rice mixture
until the rice is properly cooked.
Stir in quick cook oat and milk and simmer
until it is well-cooked and reaches porridge
consistency.
Season to taste with salt and black pepper.
Garnish the dish with less-oil fried shallot,
coriander and Chinese celery leaf.
65 | Healthy Cooking with Oats – Recipes from SEA
Sweet Potato-Oat Donut
(Kuih Keria Oat)
Nutrient Content Per Piece Calories 178 kcal Carbohydrate 27.0 g Protein 2.6 g Fat 6.6 g
66 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Sweet Potato-Oat Donut
(Kuih Keria Oat) MALAY
Makes: 10 pieces Preparation time: 25 min Cooking time: 25 min SIA – S
Ingredients WEET PO
‘Kuih Keria’ is a very popular
400 g (1 whole medium) sweet potato Malaysian snack that TAT
with skin resembles mini-donuts. It
30 g (⅓ cup) instant oat is made with sweet potato O-O
(sugar coating is optional).
125 g (1 cup) self-raising flour Oat is mixed with the flour to
50 ml (¼ cup) milk increase whole grain intake. AT DONUT
30 g (2 tbsp) sugar
Salt to taste (
K
250 ml (2 cups) oil uih K
* Optional coating: palm sugar glazed
(Palm sugar, melt with little water eria Oat)
until become honey like syrup
67 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Boil the sweet potato until tender.
Remove sweet potato and mash it evenly.
Mix the mashed sweet potato with the oats,
self-raising flour, milk, sugar and salt into a
smooth paste.
Divide into 8 portions and shape it into a
doughnut with your hands.
Heat two cups of oil in a deep frying pan.
When the oil is hot, fry the shaped mixture
(keria) on medium heat until the colour turns
to golden brown.
Drain the excess oil from the keria and toss the
keria in the coated sugar.
Remove the keria from the coated sugar and it
is ready to serve
68 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Stuffed Chilli with
Fish & Oat (Solok Lada dengan Oat)
Nutrient Content Per Piece Calories 147 kcal Carbohydrate 9.7 g Protein 12.5 g Fat 6.6 g
69 | Healthy Cooking with Oats – Recipes from SEA
Stuffed Chilli with
Fish & Oat (Solok Lada dengan Oat) MALAY
Makes: 12 pcs Preparation time: 45 min Cooking time: 30 min SIA –
S
Ingredients TUFFED
Solok lada is a traditional
500 g (5 medium size) sardine fish, Malay cuisine. It is a popular
head removed and deboned and special dish in Kelantan CHILLI
40 g (4 whole) red shallot and Terengganu. Solok lada
40 g (2 inches) ginger is made from green peppers WITH
that are split and stuffed
30 g (3 cloves) garlic with a core made of grated
10 g (3 ¼ tsp) black pepper crust coconut, fish fillets, and FISH
1 whole egg coconut milk. Oat is added to
reduce the amount of grated &
125 ml (½ cup) fresh milk
coconut and increase whole O
120 g (1 ¼ cups) rolled oat grain intake. A T
30 g (⅓ cup) grated coconut
(
Salt to taste
Pepper to taste
6 big green chillies
6 big red chillies Solok Lada dengan Oat)
Gravy
125 ml (½ cup) low fat milk
100 ml (¼ cup) coconut milk
2 sticks lemongrass
Salt to taste
70 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Place the deboned fish together with ginger,
garlic, black pepper, egg and milk in a food
processor. Blend at moderate speed until it
becomes smooth in texture for stuffing.
Transfer the mixture into a mixing bowl and
add rolled oat, grated coconut and mix well.
Season the mixture with salt and pepper.
Chill in the fridge for about 15 minutes.
Cut one side of the chilli and remove the
seeds. Stuff the chilli with the blended sardine
and steam the stuffed chilli or solok lada in a
steamer for about 15-20 minutes.
To prepare the gravy, put all the ingredients in
a small pot and heat up at low heat until boil.
Add salt to taste.
To serve, place the solok lada in a bowl and
pour the hot gravy. Serve hot.
71 | Healthy Cooking with Oats – Recipes from SEA
Chicken Nugget with
Oat Crust
Nutrient Content Per Serving (2 pieces) Calories 166 kcal Carbohydrate 13.7 g Protein 7.3 g Fat 9.5 g
72 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chicken Nugget with
Oat Crust MALAY
Makes: 30 pieces Preparation time: 25 min Cooking time: 10 min
Ingredients
Chicken nugget is a favourite
300 g boneless, skinless chicken breast snack for people who want SIA – CHICKEN NUGGET WITH O
50 g (1 whole) egg something “on-the-go”,
especially among kids. By
5 g (1 tsp) salt
using oat as the crust and
1.25 g (¼ tsp) nutmeg powder filling for chicken nugget, it
2.5 g (½ tsp) black pepper can provide a crunchy texture
70 ml (4 ½ tbsp) whipping cream and chewy taste. An excellent
way to introduce oat to kids is
100 g (1 cup) instant oat
through their favourite snacks. AT CRUS
30 g (2 tbsp) garlic powder It is also a good alternative
70 g (6 whole medium) onion, diced compared to frozen nuggets T
5 g (1 tsp) fresh thyme available in the market.
300 ml (1 ½ cup) oil (for frying)
Coating:
50 g (1 whole) egg, beaten
100 g (1 cup) instant oat
150 g (1 ½ cup) rolled oat
73 | Healthy Cooking with Oats – Recipes from SEA
Instructions
In a mixing bowl, mix boneless chicken breast
together with egg and season with salt,
nutmeg and pepper.
Place the mixture into the food processor
and minced in medium speed. Gradually
add in whipping cream till the mixture
becomes smooth.
Then remove paste from food processor
into a bowl, mix the paste with instant oat,
garlic powder, diced onion and chopped
fresh thyme.
Spoon the paste to form small nugget ( 80 g).
~
Coat the nugget dumplings with instant oat,
then dip the nugget in beaten egg and finally
with rolled oat.
Heat the cooking oil in a pan over the
medium heat.
Fry the coated nugget until golden brown.
Remove from pan and place it on kitchen
paper towels to remove excess oil.
Serve hot with chilli or tomato sauce.
74 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Seafood Fried Rice with Oat
(Nasi Goreng Oat)
Nutrient Content Per Piece Calories 419 kcal Carbohydrate 60.3 g Protein 21.4 g Fat 10.9 g
75 | Healthy Cooking with Oats – Recipes from SEA
Seafood Fried Rice with Oat
(Nasi Goreng Oat) MALAY
Serves: 4 Preparation time: 25 min Cooking time: 15 min SIA – SE
Ingredients AF
Fried rice is an all-time
100 g (1 whole) carrot, skin removed favourite Malaysian dish,
and shredded which can be made using
30 g (2 stalks) long beans, finely sliced a variety of ingredients. OOD FRIED RICE WITH O
Being an all-in-one dish, it
70 g (1 cup) cabbage, cut in small dice is very popular among kids.
10 ml (2 tsp) cooking oil Using brown rice and oat
100 g (8 whole, medium) fresh prawn, in the recipe encourages
deveined the consumption of whole
grains. This results in a more
80 g (1 cup) fresh squid (no head), nutritious fried rice! AT
clean/ cut into ring
(
60 g (3 pcs) crab sticks, slice in 1 cm
thickness
10 g (2 cloves) chopped garlic Nasi Goreng Oat)
100 g (2 whole) eggs, beaten
320 g (2 ½ cups) cooked brown rice
200 g (2 cups) rolled oat
5 ml (1 tsp) light soy sauce
Salt and black pepper to taste
20 g (½ cup) fresh lettuce
5 g (8 stalks) sprig coriander leaves
(for garnishing)
20 g (⅕ whole) Japanese cucumber
20 g cherry tomato, cut into half
2 stalks of spring onions, finely sliced
76 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Boil 3 cups of water with a pinch of salt and
blanch carrots, beans and cabbage. Let it half
cook and put ice to stop the cooking process
to maintain the crunchiness of the vegetables.
Drain vegetables and set aside.
Heat the oil in a pan on medium heat and
sauté garlic. Add the mixed seafood. Once
cooked, add in eggs, stir equally.
Add in the cooked rice and oat with the
crunchy blanched vegetables.
Season with soy sauce, salt and pepper
to taste.
Serve the fried rice hot, garnish with
fresh lettuce and coriander leaves, sliced
cucumbers, cherry tomatoes and sprinkle
with finely sliced spring onion.
77 | Healthy Cooking with Oats – Recipes from SEA
RE CIPE S FR OM THE PHILIPPINE S
Filipino Cuisine:
“Oats for the Future”
The Philippine archipelago is known for adopting different varieties of
spices around the world since the time of Spanish colonization. Because
of this, new kinds and combinations of flavours were created. Filipinos
are known for being creative, innovative and authentic in making new
dishes. In recipe cookbook volume 3, the Philippines would like to
showcase the following dishes which are mostly indigenous in nature.
These are Maja blanca, Pichi-pichi, Tupig, Suman sa Lihiya.
These recipes were initially developed with the thought of catering
as well those who are suffering from lifestyle health concerns, like
diabetes, heart disease, and hypertension.
All recipes in this cookbook represent the rich flavor and history of
Filipino cuisine with some added twist. Just like the recipes in cookbook
volume 1, all dishes were tried and tested and were evaluated through
a series of sensory evaluation. Aroma, appearance, texture, taste and
nutritional value were part of the considerations in developing these
dishes. Majority of these are all-time favorite snacks and desserts,
sometimes served during special occasions and/or readily available in
local food stalls in markets and food courts.
The importance of developing and innovating the flavors of traditional
food and methods of cooking can also help address the increasing
prevalence of lifestyle diseases due to unhealthy snacking, insufficient
awareness when it comes to food choices, stress, emerging mental
health issues like depression, and other related factors. A holistic
approach when it comes to food hand in hand with immediate action
could not only elevate the cuisine but also help solve these emerging
problems. It is possible that in the near future, oats can be a key
ingredient in the management and/or prevention of certain
lifestyle diseases.
78 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Rolled Oats Coconut Pudding
(Rolled Oats Maja Blanca)
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 283 kcal 2.1 g 23.6 g 5.9 g 18.5 g 15.2 g 13 mg 76 mg
79 | Healthy Cooking with Oats – Recipes from SEA
Rolled Oats Coconut
Pudding (Rolled Oats Maja Blanca) PHILIPPINES – R
Serves: 12 (1 slice per serving) Preparation time: 10 min Cooking time: 60 min
Ingredients OLLED
Coconut pudding or maja
500 ml (2 cup) 2 extract coconut milk blanca is a popular snack/ O
nd
(1 cup of pure coconut milk + 1 cup dessert dish in the Philippines. A T
S
of water) if matured coconut is not It is made up of coconut
C
available. milk, UHT milk, cornstarch, OC
120 g (1 cup) cornstarch corn kernels, and sugar. It is
210 g (1 cup) granulated sugar cooked over low-medium fire ONUT
100 g (½ cup) corn kernels and blended until the desired
125 ml (½ cup) evaporated milk thickness is achieved. The
mixture is then transferred into
125 ml (1 cup) UHT milk a circular basket (bilao) or a PUDDING
375 ml (1 ½ cup) pure coconut milk baking pan to set. Oat is added
80 g (½ cup) rolled oats to the mixture during cooking (
R
125 ml (½ cup) coconut caramel (Latik) to increase fiber content.
for toppings olled Oats Maja B
lanc
a)
80 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Bring to boil 2 extract of coconut milk then add
nd
sugar until dissolved.
Add corn kernels, evaporated milk and fresh milk
then simmer for 5 minutes.
Dissolve cornstarch to pure coconut milk until
there are no lumps.
Add the cornstarch-coconut milk mixture to the
heated mixture then turn the heat on medium/
low then simmer, Continue stirring or the bottom
will burn and lump up. Stir for 20 minutes then
add rolled oats. Stir again for 10 minutes until
you reach a firm pudding consistency.
Bring coconut milk to a boil in a saucepan and
simmer gently over low heat while stirring
frequently.
Continue to simmer until the milk reduces to a
thick cream, about an hour.
Continue heating and stirring until the cream
separates into coconut oil and coconut caramel.
Pour hot mixture into 12 by 12 inch baking pan,
then set it aside to cool completely. Place in the
fridge if you like it cold.
Serve with coconut caramel toppings and enjoy.
81 | Healthy Cooking with Oats – Recipes from SEA
Rolled Oats Grated Cassava
with Grated Coconut and
Cheese (Rolled Oats Pichi-Pichi)
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 192 kcal 2.6 g 29.1 g 3.7 g 6.6 g 4.6 g 3 mg 26 mg
82 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Rolled Oats Grated Cassava
with Grated Coconut and
Cheese (Rolled Oats Pichi-Pichi)
Serves: 20 (6 pcs per serving) Preparation time: 15 min
Cooking time: 45 to 60 min per batch
Ingredients
Pichi-pichi is a gelatinous
440 g (2 cups) cassava, grated delicacy made from grated
210 g (1 cup) sugar cassava, coconut milk and
250 ml (1 cup) water sugar. It originated from
2.5 ml (½ tsp) lye water the coconut capital of the
2.5 ml (½ tsp) buko pandan essence or Philippines, the Quezon
buko pandan flavor province. Rolled oat is
320 g (2 cups) rolled oats incorporated to create a
richer texture and flavor.
2000 ml (8 cups) water for steaming PHILIPPINES – ROLLED OATS GRATED CASSAVA WITH GRATED COCONUT AND CHEESE (Rolled Oats Pichi-Pichi)
60 pcs small pichi-pichi molder (2 tsp per
molder)
1 cup coconut, grated
440 g (2 cups) cheddar cheese, grated
250 ml (1 cup) pure coconut milk
83 | Healthy Cooking with Oats – Recipes from SEA
Instructions
In a mixing bowl, combine grated cassava,
sugar and water. Mix well.
Add lye water while continuously stirring
the mixture
Add buko-pandan essence and rolled oats
and mix well.
Pour 2 teaspoons of cassava mixture in
individual pichi-pichi molds. Add 2 teaspoons
oatmeal per mold.
Steam for 45 to 60 minutes until color
becomes translucent.
Allow the steamed pichi-pichi to cool for at
least 30 minutes before removing from the
pichi-pichi molder.
Dredge pichi-pichi on grated coconut and top
with grated cheese.
Serve and enjoy.
84 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Native Lucban Garden
Meatloaf (Lucban Hardinera)
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 325 kcal 1.9 g 31.2 g 19.6 g 13.8 g 5 g 166 mg 375 mg
85 | Healthy Cooking with Oats – Recipes from SEA
Native Lucban Garden
Meatloaf (Lucban Hardinera) PHILIPPINE
Serves: 10 (4 Tin Molding Dish) (“Lianera”) Preparation time: 60 min
Cooking time: 120 min S
–
Ingredients NA TIVE
Lucban Hardinera is a native
500 g chicken breast, cut into small meat loaf of Lucban, Quezon L
cubes Province that has been UCB
40 ml (8 pcs) calamansi (2 pcs lemon) prepared since the Spanish era AN
1.75 g (1 tsp) iodized salt (for marinate) in the Philippines. Hardinera is
1.75 g (1 tsp) ground pepper (for a type of steamed dish cooked
marinate) in an aluminum molder and is GARDEN
30 g (4 pcs) cloves of garlic, minced usually made of pork, hotdogs,
(for marinate) pineapple, peppers, raisins,
15 ml (1 tbsp) oil for sauté eggs and pickles. Instead of
ME
ground pork, this recipe uses
40 g (6 pcs) cloves of garlic, minced small cube cuts of chicken A TL
40 g (1 pc) red onion medium size, breast to decrease fat content. AF
O
finely minced Oats is added as extender to
75 g (1 pc) small size chorizo de bilbao increase the volume of the dish (
or chorizo, sliced into small cubes and provide a good of fiber.
30 ml (2 tbsp) tomato paste
1.75 g (1 tsp) salt Lucban Hardinera
105 g (3 pcs) hotdog, sliced into small 3 pcs banana leaves (6 by 6 inches)
cubes 4 pcs medium size tin molding dish
20 g (1 pc) red bell pepper (Lianera)
20 g (1 pc) green bell pepper 387 g (1 can) pineapple slices )
125 g (1 can) small chicken liver spread 120 g (2 pcs) hardboiled egg
110 g (½ cup) grated cheddar cheese 3 sets aluminum foil (10 x 10 inches)
60 g (⅓ cup) sweet pickled relish 75 g (½ cup) raisin
45 g (½ cup) oatmeal quick cook or 180 g (3 pcs) beaten eggs
instant 0.85 g (½ tsp) ground pepper
86 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Marinate the chicken with calamansi or lemon,
salt, ground pepper and minced garlic for
30 minutes.
In a sauce pan, sauté garlic and onion.
Add chicken and chorizo then cook for
5 minutes.
Add tomato paste and salt while continuously
stirring. Add small amount of water if needed
to avoid drying out.
Add hotdog, red and green bell pepper, and
raisins then cook for 3 minutes.
Place meat mixture in a large container then add
cubed pineapples, liver spread, cheddar cheese,
pickled relish and oatmeal quick cook or instant.
Place banana leaves in the molding dish to
prevent scorching.
Place meat mixture in the molding dish then
place the pineapple slice and quartered egg
on top.
Cover molding dish with aluminum foil.
Steam for 2 hours. Cool for 5 minutes before
removing from the container and then serve.
87 | Healthy Cooking with Oats – Recipes from SEA
Chicken Empanada
Carbohydrate
Fiber
Protein
Cholesterol
Saturated Fat
Nutrient Content
Calorie
Sodium
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 289 kcal 2.1 g 32 g 9.9 g 13.6 g 7.4 g 33 mg 500 mg
88 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Chicken Empanada
Serves: 14 (1 pc per serving) Preparation time: 90 min Cooking time: 15 min PHILIPPINE
Ingredients S
Empanada is very popular –
Fillings: in the Tagalog region of the
250 g boneless chicken breast, Philippines. It is a stuffed bread CHICKEN
cut into cubes or pastry that is either baked
30 ml (6 pcs) calamansi or (2 pcs) or fried. The Filipinos have also
of lemon been preparing this dish since EMP
1.75 g( ½ tsp) iodized salt(coarse) the Spanish era. The empanada
(for marinate) is enriched with oats in the ANAD
1.75 g (½ tsp) ground pepper dough and in the filling to
(for marinate) increase volume and fibre A
40 g (1 pc) medium-sized onion, content.
minced
45 g (6 cloves) minced garlic
125 ml (½ cup) water Dough:
140 g (1 cup) carrot, peeled and diced 360 g (3 cups) all-purpose flour
90 g (1 pc) small potato, peeled 1.75 g (½ tsp) salt
and diced 15 g (1 tbsp) sugar
50 g (¼ cup) raisins 1.75 g (½ tsp) baking powder
45 g (¼ cup) green peas 110 g (½ cup) creamy butter
45 g (½ cup) oatmeal quick cooked (cut into 8 pcs)
or instant 62.5 ml (¼ cup) orange juice
1.75 g (1 tsp) iodized salt (coarse) 167 ml (⅔ cup) soda water or
1.75 g (1 tsp) ground black pepper still water
110 g (½ cup) cheddar cheese 750 ml (6 cups) oil for frying
for filling
NOTE: The empanadas can be fried either in a deep fryer or in a
simple frying pan. Just make sure to have enough oil to cover at least
half the empanada if using a pan.
89 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Fillings:
Marinate the chicken with calamansi juice or lemon, salt and
pepper for 1hr.
In a sauce pan, sauté onion and garlic then add chicken breast cubes.
Add ½ cup of water and simmer for 5 minutes.
Put in carrots and potatoes then simmer for 10 minutes.
Add raisins, green peas and oatmeal one at a time, then season
with salt and pepper.
Dry the mixture then set aside.
Slice the cheese into 10 pcs then cut into batonnet cut size.
(French fries size alike)
Dough:
Mix the flour, salt, sugar, and baking powder.
Add the pieces of butter until mixed well.
Add the orange juice and sparkling water. Start with ½ cup of water
and then add more as needed, pulse and mix until clumps of dough
start to form.
Form a ball with the dough and knead lightly.
Cover the dough with cling wrap then place the dough in a bowl.
Leave the dough for an hour.
Knead the dough thoroughly and weigh 40 to 50g of small dough balls
(approximately 16-18 dough balls.) Use a tortilla press (if available) or
rolling pin to roll them out very thin. They need to be perfectly round
to achieve disc shape of empanada.
Put meat filling and cheese at the lower center of the dough then
fold the empanada discs and seal the edges, first pressing gently
with your fingers, then use your fingers to gently twist the edges of
the empanada. Use fork to press down and seal, or use empanada
molder if available.
Fry Empanada until golden. Place the fried empanadas on paper
towels to drain any extra oil.
90 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Oatmeal Charcoaled Coconut
Strips in Banana Leaves
(Oatmeal Tupig)
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 342 kcal 3 g 56 g 4.1 g 11.3 g 9.6 g 0 mg 14 mg
91 | Healthy Cooking with Oats – Recipes from SEA
Oatmeal Charcoaled
Coconut Strips in PHILIPPINE
Banana Leaves (Oatmeal Tupig) S
Serves: 4 (3pcs per serving) Preparation time: 20 min –
O
Cooking time: 5 to 10 min per batch A TME
Ingredients AL
Charcoaled coconut strips in
120 g (1 cup) glutinous rice flour or banana leaves also known as CHAR
glutinous rice powder tupig is a Filipino delicacy and
120 g (½ cup) young coconut strips all-time favorite take-home C
O
125 ml (½ cup) coconut milk when one visits the Northern ALED
47 g (⅓ cup) muscovado sugar part of Luzon. Tupig is a type of
(brown sugar) rice cake made from glutinous
C
22.5 g (¼ cup) oatmeal quick cook rice flour and coconut strips. OC
or instant Wrapped in banana leaves, it is ONUT
14 pcs banana leaves (6 inches then grilled over hot charcoal.
diameter) Oats is added to create new
flavor and increase the fiber
S
content of the dish. TRIPS
IN
B
ANANA
LE
A
VE
S
Oatmeal T upig)
92 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam (
Instructions
In a mixing bowl, combine rice flour, coconut
strips, coconut milk, and brown sugar. Mix well
until desired smooth batter like.
In a banana leaves, put each 1 tbsp of mixture
in the middle then spread evenly and wrap.
Grill over hot metal cooker with charcoal at
the bottom or in a barbeque grill for 5 to 10
minutes or until done. Turn frequently to avoid
too much burning.
Serve immediately.
93 | Healthy Cooking with Oats – Recipes from SEA
Eggplant Omelet ala Rolled
Oats (Tortang Talong)
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 236 kcal 3.6 g 50.1 g 2.3 g 2.9 g 2.3 g 0 mg 2 mg
94 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Eggplant Omelet
ala Rolled Oats (Tortang Talong) PHILIPPINE
Serves: 3 (1 pc per serving) Preparation time: 20 min Cooking time: 10 min S
Ingredients –
E
Eggplant omelet or (tortang
300 g (3 pcs) chinese eggplant GGPLANT
talong) is a type of eggplant
60 g (1 pc) raw egg dish wherein grilled eggplants
1 g (¼ tsp) iodized salt (coarse sea salt) (peelings removed) are soaked
in a beaten egg mixture and
60 g (6 tbsp) rolled oats then fried. It is a very popular OMELET
60 ml (4 tbsp) vegetable oil dish among kids. Oat is added
during frying to increase its ALA
fiber content.
R
OLLED
O
A T
S
(
Tort
ang Talong)
95 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Grill the eggplant until the color of skin turns
almost black.
Submerge in water after grilling to remove the
skin easily.
Crack the eggs and place in bowl. Add salt
and beat.
Place each eggplant on a flat surface and flatten
using a fork.
Dip each flattened eggplant in the beaten
egg mixture.
Heat the pan and pour the cooking oil.
Fry each eggplant (dipped in the beaten mixture)
then sprinkle 2 tbsp of rolled oats. Make sure
that both side are cooked and wait until golden
brown.
Frying time will take you about 3 to 4 minutes
per side. Cook in low to medium heat.
96 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Lye Rice Cake in Banana
Leaves (Suman sa Lihiya)
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 304 kcal 3.4 g 61.4 g 6.2 g 3.6 g 2.0 g 0 mg 11 mg
97 | Healthy Cooking with Oats – Recipes from SEA
Lye Rice Cake in Banana
Leaves (Suman sa Lihiya) PHILIPPINE
Serves: 7 (2 pcs per serving) Preparation time: 180 min Cooking time: 80 min S
Ingredients –
L YE
Suman sa Lihiya is a traditional
Rice cake: sticky rice cake with lye water, RICE
545 g (2 ½ cup) glutinous rice wrapped tightly in banana
750 ml (3 cups) water leaves and boiled for two CAKE
5 ml (1 tsp) lye water hours. This is usually served
3 pcs whole banana leaf, cleaned as snack or dessert in most IN
140 g (14 tbsp) rolled oats occasions in the Philippines. B
Rolled oats is added to create a
distinct taste and increase fiber ANANA
Crude Sugar Coconut Sauce: content of the food.
440 g (2 cups) crude sugar (panutsa) or
315 g (1 ½ cup) brown sugar LE
A
250 ml (1 cup) coconut milk VE
Note: Do not go beyond the S
recommended measurement for lye
(
water or else the lye rice cake will
taste too bitter. Suman sa Lihiya)
98 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Instructions
Rice cake:
Place the glutinous rice in a mixing bowl then pour in water.
Stir and soak for 2 to 3 hours.
Drain excess water from the mixing bowl and then add lye water.
The mixture will turn yellowish. Let stand for 30 minutes.
Prepare the banana leaves. Note: Fresh banana leaves can be
heated directly in fire for a very short time. This releases the natural
aroma of the leaf and makes it more flexible. If using fresh frozen
banana leaves, it is better to wash it in warm water. You will need a
pair of leaves per serving. The bigger leaf should measure about 12
by 10 inches while the smaller one would be about 4 by 5 inches.
Arrange the banana leaves by placing the larger leaf first in a flat
surface then put the smaller leaf in the center of the larger leaf.
Scoop about ¼ cup of the rice mixture then add 1 tbsp of oats and
place it over the smaller leaf.
Fold the leaf to secure the rice mixture and tie with a kitchen twine.
Arrange the folded banana leaves with rice mixture in a cooking
pot then pour-in enough water.
Turn on and then let boil. Simmer lye rice cakes for 80 minutes.
Set aside the lye rice cake (suman) then let it cool for 15 minutes.
Serve with 1 tbsp of crude sugar (panutsa) coconut sauce.
Crude Sugar Coconut Sauce:
In a low/medium heat, dilute crude sugar in a sauce pan then add
coconut milk.
Mix throughly until you reach the desired thickness.
99 | Healthy Cooking with Oats – Recipes from SEA
Rolled Oats Ube Jam
Nutrient Content Calorie Fiber Carbohydrate Protein Total Fat Saturated Fat Cholesterol Sodium
Per Serving 346 kcal 3.1 g 49.9 g 8 g 12.8 g 7.6 g 39 mg 92 mg
100 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam