Sweet Potato Porridge

(serves 2)

    My wife recently came down with a bad sore throat (not because of my cooking :P), and so I decided to try cooking porridge. I used the AUTO COOK function the first time and adapted the timing when using MANUAL COOK. My porridge tends slightly more to the viscous Cantonese-style porridge than to the watery Teochew-style porridge.

Ingredients:
1/2 cup uncooked rice (washed)
5 cups water (water:rice = 10:1)
1 sweet potato, peeled and washed (approx 200g)

Steps:

1. Cut the sweet potato into circular slices about 1cm thick each.


2. Put the rice, sweet potato slices and water into a pot that is big enough. (I use my rice cooker pot.)


3. Put the pot into the Healsio oven and use SUPER ROAST mode at 200°C for 60mins. (Halfway thru, open the door briefly and stir the porridge with a spatula to mix well.)


4. Remove pot from oven and serve.

Notes:
- Cooking time (minus preparation): 1hr
- Power Consumption (w/o draining): 2.4kWh

IPPT training

    Ok, this post has nothing to do with cooking, but it's still in line with Healsio's theme - healthy living :) The following is what I learnt when I signed up for the voluntary IPT (IPPT Preparatory Training) sessions at Bedok Camp 2 FCC.

    I don't do this for my personal exercise regime though. Somehow it's more strenuous and less motivating doing it alone than with 100+ people. My current weekly exercise regime involves a slow 45min jog on the gravel track around Bedok Reservoir Park (4.3km) and an hour at the swimming pool - 2 different exercises on 2 different days of the week. Being born with asthma, I try not to push myself too hard during exercise.

    This training routine has 4 parts - Warm Up, Kinesthetic Exercises, General Training and Split/Specific Training.


[WARM UP]
(Part 1/3)

1. Running on the spot, 3 times (slow jog on the spot, then faster with knees 90 degrees and hands swinging)
2. Jumping Jacks, 5 counts of 4
3. High Jumper, 5 counts of 4 (face half-left, knees bent and arms behind, jump up, land, jump up, land)

(Part 2/3)

1. Pectoral Stretch, 20 secs (both arms stretched out to the sides, palm facing up)
2. Side Stretch, 20 secs per side
   1. left arm bent, elbow face up. right hand hold left elbow, body bend to right
   2. right arm bent, elbow face up. left hand hold right elbow, body bend to left
3. Quad Stretch, 20 secs per leg
   1. left hand hold left leg, balance on right leg
   2. right hand hold right leg, balance on left leg
4. Hamstring Stretch, 20 secs per leg
   1. right leg forward and straight, left leg bent, arms forward
   2. left leg forward and straight, right leg bent, arms forward
5. Calf Stretch, 20 secs per leg
   1. left leg backward and straight, right leg 90 degrees
   2. right leg backward and straight, left leg 90 degrees

(Part 3/3)

1. Push-ups, 5 counts of 4 (down, up, down, up)
   
2. Crunches, 5 counts of 4 (up, down, up, down)
   
3. Rear Lunge, 5 counts of 4 (left leg step backward and knee bent 90 degrees, recover, right leg step backward and knee bent 90 degrees, recover)
   
4. Windmill, 5 counts of 4 (both arms stretched out to the sides, right hand touch left foot with both arms straight, recover, left hand touch right foot with both arms straight)
   
5. Forward Lunge, 5 counts of 4 (left leg step forward and knee bent 90 degrees, recover, right leg step forward and knee bent 90 degrees, recover)
   

[KINESTHETIC EXERCISE]
(1 set)

1. Push-ups, 10 counts of 4 (down, up, down, up)
   
2. Bridges, 1 min 30 secs (In push-up position but elbows & forearms & toes on floor. Body parallel to floor but not touching)
   
3. Scissor Kicks, 8 counts of 4 (left leg bent forward and right leg bent forward, jump, right leg bent forward and left leg bent backward, jump, switch legs, jump, switch legs)
   
4. Flutter Kicks, 15 counts of 4 (lie on the back, hands to form a triangle underneath hips to provide support, both legs 45 degrees in the air and straight, left leg up a bit and right leg down a bit, switch legs, switch legs, switch legs)
   
5. Tuck Jumps, 8 jumps (jogging on the spot, jump with legs tucked and knees touching chest)
   

[GENERAL TRAINING: RUNNING]
(1 round around the stadium is 400m)
1) 2 x 400m, 2 mins each (with 2 mins break after each round)
2) 3 x 800m, 4 mins each (with 2 mins break after each round)

Recommended stepping of intensity with each session
i) 3 x 400m
ii) 2 x 400m, 1 x 800m
iii) 2 x 400m, 2 x 800m
iv) 2 x 400m, 3 x 800m
v) 2 x 400m, 1 x 800m, 1 x 1.2km
vi) 2 x 400m, 2 x 1.2km
vii) 2 x 400m, 3 x 1.2km


[SPLIT/SPECIFIC TRAINING]
Running group: BMI >= 27
Chin-up group: BMI <>

Standing Broad Jump (SBJ) group: Fail SBJ station only
(The rationale for the running group criteria is that you will naturally do better at the chin-up and SBJ stations once your weight is lesser and muscles are more toned.)

(Split Training - Chin-Up Group)
Form up groups of 5. Up to 4 assisting when 1 is mounted on the chin-up bar
1 person assist - hold by the waist from the back
2 people assist - one person hold the left knee and ankle, the other hold the right
3 people assist - 1 at the back, 2 at the sides
4 people assist - 1 person hold the waist from the front, 1 at back, 2 at the sides

Able to do only 0-2 chin-ups: Lack strength
Able to do 3-4 chin-ups but can't pass or get gold: Lack endurance

For out-of-gym training:

1. Isometric (Train strength), 3 sets of 3 (1 set: Mount, up & hold 4 secs & then straighten arms, do another 2 times, dismount and rest 1 min)
   
2. Eccentric (Train endurance), 3 sets of 3 (1 set: Mount, up & slowly straighten arms in 4 secs, do another 2 times, dismount and rest 1 min)
   
3. Alternate the isometric and eccentric sets (iso, ecc, iso, ecc, iso, ecc)
   
4. 6-5-4-3-2-1 (Do 6 chin-ups, rest 1 min, 5 chin-ups, rest 1 min, 4 chin-ups, rest, 3 chin-ups, rest, 2 chin-ups, rest, 1 chin-up, rest)
   

For gym training:

1. 3 sets of 6 assisted by machine. Set the weights so that after assisting, you are only lifting 15-20kg of your own weight. Eg. If you are 70kg, set the assisting weights to 50kg.
   
2. To train strength, 3 sets of 4 (set the weights so that only 4 chin-ups can be achieved)
   
3. To train endurance, 3 sets of 15 (set the weights so that 15 chin-ups can be easily achieved)
   

(No info on the other 2 split training groups, except that the running group runs an extra 4km. Uncertain if there is timing involved.)

Baked Potato with Melted Cheese

(8 bitesize servings )

    One of my favourite "flavourings" is cheese, and this recipe adds it to the Baked Potato Snack. At first I tried putting in the cheese for the last 10mins but it got burnt. Apparently it doesn't take long for the cheese to melt especially given the high temperature.

Ingredients:
2 medium potatoes, unpeeled and washed (approx 150g each)
1 square slice of cheese

Steps:

1. Put a layer of aluminium foil on a plate. This will make cleaning up much easier afterwards.


2. Cut each potato into 4 parts and place the pieces close together on the plate.


3. Put the plate into the Healsio oven and use OVEN mode (w/o preheat) at 250°C for 29mins.


4. When the oven beeps at the end of 29mins, place the cheese slice on top of the potatoes and extend the baking for 1min.


5. Remove plate from oven and serve. Enjoy!

Notes:
- Cooking time (minus preparation): 30mins
- Power Consumption: 0.7kWh

Baked Potato Snack

(8 bitesize servings)

    After trying the baked rice and French toast, I knew I would want to try baked potatoes next. I cut up a potato and tried 4 methods: 1) Dip first in beaten egg mixture - burnt taste. 2) Drip some oil and add some pepper - too oily. 3) As it is - nice! 4) Put in a bowl of water - nice texture too and not so heaty. All the 4 pieces were put to OVEN at 250°C for 30mins. The recipe below, if it can be counted as one, uses the simplest method, No. 3. I like to use the OVEN mode as it does not need water, does not require preheating, uses less electricity and it's easier to clean :)

Ingredients:
2 medium potatoes, unpeeled and washed (approx 150g each)

Steps:

1. Cut each potato into 4 parts. I chose medium potatoes as this cutting will yield bitesize pieces.


2. Lay out the cut potatoes on a shallow metal plate.


3. Put the plate in the Healsio oven and use OVEN mode (w/o preheat) at 250°C for 30mins.


4. Remove plate from oven and serve. Try them with tomato ketchup!

Notes:
- Cooking time (minus preparation): 30mins
- Power Consumption: 0.7kWh

Single-Sided French Toast

(8 servings)

    An attempt to recreate my father's French toasts. His are much nicer as they are fried using the wok or frying pan. We don't do frying at home in our small kitchen as the smoke and smell will fill the house and it's more tedious to clean the wok and utensils too :P

Ingredients:
4 square slices of white bread
1 egg
1/2 teaspoon sugar
1/2 teaspoon oil
2 teaspoons water

Steps:


1. Remove the rack from the Healsio oven, cover with aluminium foil and set aside.



2. Take a medium-sized bowl and break the egg inside.



3. Scatter the sugar, oil and water evenly in the bowl.



4. Beat the egg mixture with a fork till well-blended. Pour the mixture onto a flat, shallow plate.



5. Take 1 slice of bread and place it on the mixture, lightly pressing on it for about 10 seconds. Place it on the aluminium foil with the dipped side facing up. The side touching the foil is not dipped as it will stick to the foil and not cook properly either.



6. Repeat the previous step with the other 3 slices of bread.



7. Place the rack in the Healsio oven and use OVEN mode (w/o preheat) at 250°C for 15mins. (use 10mins for softer & less toasted results. Watch the oven from 10mins onwards.)



8. Before serving, cut each square slice into 2 triangular slices, making 8 servings altogether.

Notes:
- Cooking time (minus preparation): 15mins
- Power Consumption: 0.6kWh

Cooking Methods

(Thanks to info from http://www.cookeryclub.co.uk/articles/glossaries-and-measurements/cooking-methods)

Bake	to cook food by surrounding it with hot air, usually describes the cooking method for baking products.
B.B.Q.	to cook food above hot coals or wood ambers/ashes.
Boil	to cook food in a rapidly bubbling liquid, above 100°C or simmering around 80°C.
Braise	to cook food submerged in a liquid, usually flavoured and then slow cooked in the oven.
Casserole	Cooking food slowly to tenderise meat and vegetables and stew and to intensify flavour. Casseroles are cooked in the oven and stews are cooked on top of the oven on the stove.
Deep-fry	to submerge food in hot oil between 175/190°C, depending on the thickness of the food.
Grill	to cook food below a heated element, usually having to turn the food while cooking.
Pan fry	cooking food in a frying pan on both sides with or without a small amount of oil. i.e. a fatty piece of meat will pan fry in a non-stick pan without oil.
Poach	to submerge food in a hot liquid, usually around 70/80°C.
Roast	to cook food in a hot oven, surrounding by dry heat.
Sauté	a French term, as for pan-fry but with hot oil and a good amount of movement.
Shallow Fry	to cook food in a layer of hot oil, usually in a frying pan, not submerged- therefore having to turn over the food to cook on both sides.
Steam	cooking food in a holed container above boiling water, but not with the water touching the food as the water produces a steam, which rises up to moistly cook the food.
Stir-Fry	to cook usually thin strips of food in a hot pan with hot oil, moving around quickly and cooking rapidly on a high flame.
Toast	to brown lightly on both sides, under a grill or in a toaster.
Wok Fry	same as for stir-fry only using a Chinese wok. Woks cause an intense heat in the centre, so stir frequently on a high flame. Sometimes 1/2 way through the process liquid is added to create a steam to soften and flavour the ingredients.

Many have asked what is the difference between baking and roasting. Well, they seem essentially the same, just that "bake" is used on bread, cakes and other baking products, whereas "roast" is used for meat. Eg: Baked bread, not roast bread. Roast duck, not baked duck.

One would notice that the Healsio oven does not have a "Frying" mode. I read somewhere that an alternative to frying is baking at a high temperature. So for recipes that call for frying, I will probably use the OVEN mode at the highest temperature setting, which is 250°C.