Roasted Walnuts

(Snack)

    Another companion to our almond snack is walnuts. It adds variety especially when we mix it with our salads. Walnuts get burnt quite easily, hence the lower temperature in roasting them.

Ingredients:

200g raw walnuts

Steps:
1. Put layer of aluminium foil on plate and spread walnuts evenly on it.
2. Place plate in Healsio oven and use OVEN mode at 170°C for 17mins.
3. You can store some in a container and keep the rest in the fridge for later use.

Notes:- Power Consumption (w/o draining): 0.4 kWh

Roasted Almonds

(Snack)

My wife and I like to snack on almonds. They are delicious and have a lot of nutritional benefits :) I would usually sprinkle a few almonds on my bread during breakfast as well for the crunchy bite :P

Ingredients:

250g of raw almonds

Steps:
1. Put a layer of aluminium foil on a plate and spread almonds evenly on it.
2. Place plate in Healsio oven and use OVEN mode for 16mins at 180°C.
3. You can put some almonds in a container and keep the rest in the fridge for later use.

Notes:- Power Consumption (w/o draining): 0.37 kWh

Croutons

(serves 2 with salad)

    What is a salad without croutons? Crispy bread cubes add a whole new dimension to salads. It is a good way of reusing stale bread too :)

Ingredients:

2 slices of wholemeal bread

1 tablespoon of extra virgin olive oil

Steps:
1. Cut bread into cubes and place evenly on a plate.
2. Drizzle oil over cubes and mix well using a spoon.
3. Put plate in Healsio and use OVEN mode for 15 mins at 180°C
4. Sprinkle croutons on salad just before serving. If you mix it with the salad, it will be soaked with the salad dressing and become soggy instead of staying crispy.

Notes:- Power Consumption (w/o draining): 0.35 kWh

Steamed Corn Cobs

(serves 2)

    One of my favourite childhood foods was steamed corn cobs. The ones bought from the pasar malam (night market, bazaar) were usually spread over with butter...ah, the warm, smooth taste... Well, this is the simpler and healthier version of it :)

Ingredients:

2 sweet corn cobs

Steps:
1. Put corn cobs on a plate.
2. Place plate in Healsio oven.
3. Use STEAM mode for 30 mins.
4. Remove husks and serve.

Notes:- Power Consumption (w/o draining): 1.2 kWh

Steamed Sweet Potato

(serves 2)

Ingredients:

2 sweet potatoes (not the type with purple skin)

    Nowadays my wife and I prefer to have simple meals. If we had to spend a lot of time and effort preparing elaborate meals after work EVERYDAY, we would probably cease cooking FOREVER and eat at our neighbourhood coffeeshop instead :P

   Quite a number of our meals consist of just salads, sweet potatoes and corn cobs. The photo below shows what we ate for dinner tonight (my wife's plate was the same as mine). The chestnuts were steamed together with the sweet potatoes for convenience's sake, to heat them up rather to cook them, since they can be eaten raw. The vegetable in the photo is 小白菜, which was boiled separately for less than 5 mins over a gas stove. 

   If you are using the longer and thinner sweet potatoes with purple skin, you only need to steam them for 15 mins.

Steps:
1. Cut each sweet potato into half and rinse them in water. No need to peel.
2. Place the sweet potatoes on a plate and into the Healsio oven.
3. Use STEAM mode for 30 mins.
4. Serve.

Notes:- Power Consumption (w/o draining): 1.2 kWh

Peanut Porridge

(serves 2)

    One of my favourite childhood foods was peanut porridge. I remember back in the 1980s, there was an elderly couple at the hawker centre near my parents' place who sold bee hoon and peanut porridge. A ricebowl's worth of their viscous and savoury porridge with soft peanuts was so filling and satisfying. My mum would cook it now and then and I would remember her putting the pot on top of a small red stove on the floor. The peanuts in my recipe don't turn out as soft though - the peanuts would need about 2-3hrs of boiling to achieve that soft nostalgic texture :)




Ingredients:
1/2 cup white rice (washed)
5 cups water (water:rice = 10:1)
100g Shandong groundnuts
100g minced pork (I use 五花肉 - pork shoulder collar)
1 teaspoon salt
1 teaspoon light soya sauce
1 teaspoon cooking oil
White pepper (in shaker)

Steps:

1. Put rice in pot and scatter salt, light soya sauce and oil evenly on top.


2. Put groundnuts and water in pot.


3. Place pot in Healsio oven and use SUPER ROAST mode at 200°C for 60mins.


4. (During this time, I would take out my minced pork from the freezer and cut out the required weight.) Place the meat in a bowl and cover with hot water.


5. When the oven is done, remove pot and stir the porridge.


6. Take out the minced pork and squeeze out the water before putting in the pot (the pork would easily come apart by this time).


7. Place pot back in oven and use OVEN mode at 250°C for 15mins. (I did not use SUPER ROAST again as it would ask me to refill the water tank.)


8. Remove pot from oven.


9. Before serving, put 20 shakes of pepper evenly on top and stir to mix well.

Notes:
- Cooking time (minus preparation): 1hr 15mins
- Power Consumption (w/o draining): 2.75kWh

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.

Baked Rice

(serves 2)

    My favourite, an "imitation" of Swensen's famous baked rice - easy to cook, filling enough for dinner, everything in 1 casserole, easy to clean up :) The mixed vege and sausages are first steamed as mine are usually taken out from the freezer/fridge, hence the need to cook them.

Ingredients:
1/2 cup uncooked rice (washed clean)
2/3 cup water
1/2 small can of Campbell's soup
3/4 ricebowl mixed vegetables
1 large sausage (abt 15cm long, diameter 2.5cm)
2 square slices of cheese

Steps:

1. Dice sausage and spread on a small plate.


2. Cover mixed vege in ricebowl with water.


3. Place diced sausage and mixed vege in Healsio oven and use STEAM mode for 15mins. Put aside.


4. Pour soup and water in a glass casserole.


5. Add rice in casserole and stir to mix.


6. Place casserole in Healsio oven and use STEAM mode for 30mins.


7. Remove casserole from oven. Place 1 slice of cheese in the middle of the rice and break up the 2nd slice to cover the rest of the rice.


8. Spread mixed vege and diced sausage evenly on top of cheese.


9. Place casserole in Healsio oven and use OVEN mode (w/o preheat) at 200°C for 15mins.


10. Remove casserole from oven and serve.

Notes:
- Cooking time (minus preparation): 1hr
- Power Consumption (w/o draining): 2.15kWh

Steamed Rice

(serves 2)

    The most basic recipe. Before this, I was cooking rice using the rice cooker but now I use the Healsio (1 less thing to clean :P).

Ingredients:
2/3 cup uncooked rice
4/3 cup water

Steps:

1. Rinse rice till rinsing water turns clear.


2. Put rice in glass casserole and add water.


3. Place casserole in Healsio oven and use STEAM mode for 30mins.


4. Remove casserole from oven and serve.

Notes:
- Cooking time (minus preparation): 30mins
- Power Consumption (w/o draining): 1.2kWh

My measurements

1 tablespoon = 15ml
1 teaspoon = 5ml

1 cup = 240ml
1 ricebowl = 375ml

1 small can (Campbell's soup 310g) = 310ml (approx)
1 big can (Heinz baked beans 420g) = 420ml (approx)

Eggs: The eggs I use are approx. 50g in weight (Size 5 / small)

g vs ml: The density of water is 1 g/ml under normal conditions, so for water, 1g = 1ml. I use the same conversion as a rough gauge for rice and mixed vege after weighing and measuring them.

My Sharp Healsio Steam Oven

    Hi, welcome to my Healsio Recipe Blog! My wife saw the Sharp Healsio Steam Oven when we were buying appliances for our new home. It's supposed to be a "Breakthrough in Cooking using just WATER", to use the words of the brochure.

    It's healthier than a microwave oven and less messy than cooking on a gas stove. And since it has so many functions, it has become our sole cooking appliance, with every meal cooked using it. Below are some information about it, taken from the brochure.

    The Healsio's selling point is Superheated Steam, which is ordinary steam (at 100°C) heated up to 300°C under normal pressure. When directed at a piece of paper, steam will just wet it, but superheated steam will cause it to start burning. Also, it's clear and colourless unlike ordinary steam.

    Using this superheated steam, the Healsio oven can cook food in a variety of ways - steam, grill, roast, bake, defrost and reheat - simply by using water, and it's healthier too, as explained below.

Reduces Calories
    When the superheated steam is sprayed onto the food, a massive heat energy 8 times higher than that of a convection oven rapidly reduces the fat content in the food.

Reduces Salt
    When the superheated steam comes into contact with the food, condensation on the food's surface triggers a diffusing action and draws salt out.

Preserved Vitamins
    As the oven's interior compartment becomes filled with superheated steam, it is purged of oxygen and cooks food in a low oxygen density. This reduces the decomposition of easily oxidised nutrients such as vitamin C, thus retaining most of the food's natural nutrients for healthier eating.

Model			AX-700V(S) Silver
Power Source			230-240V, 50Hz
Functions			Steam, Grill, Roast, Bake,Oven, Proof, Defrost, Reheat
Auto Menus			21 Menus
Power Output			Max. Power (Heater) 2300W; Steam Heater 1000W; Top Heater 1300W
Water Tank Capacity			0.85L (850ml)
Oven Temperature			100°C - 250°C
Display			LCD Display
Oven Capacity			25L
Outside Dimensions (W x D x H) mm			520 x 490 x 345
Cavity Dimensions (W x D x H) mm			340 x 310 x 235
Tray Dimensions (W x D x H) mm			335 x 305 x 20
Net Weight (kg)			Approx. 20

Power Consumption:
OVEN - 1.4kW
PROOF - 1.1kW
STEAM, SUPER GRILL, SUPER ROAST, SUPER BAKE, DEFROST, REHEAT - 2.4kW