Final product

This is my Kway Teow Goreng I made during Lesson 7 for my PT. 

Some problems that I faced was presentation. I had added some extra things such as chilli, onion and tomato. But if I had known how to present it properly, I think it would have been nicer. It tasted good :) However, it was a bit too fried. I thank my mother for helping me out to pick out the ingredients and also giving me the recipe of how to do the kway teow. Thanks once again! 

Reflections

Through my whole Food and Consumer Education module, I am happy that I learnt a lot of new skills. Previously, I could only help my mother do certain things such as cut some vegetables or make the dough for food such as Prata and Chapathi or just watch. But now, I am able to bake, stir-fry, steam, cut and I can do a lot more. Also, I learnt a lot about food-related diseases. I also learnt that we should cook our own food by ourselves instead of buying takeout food. It is advantageous as we can choose to add our own ingredients to our own choice and thus, it will make our food healthier and tastier. So even though I was not able to get very high marks for my PT, I am happy that I learnt a lot through this module. I would like to thank Mrs Abbas for helping us all learn and apply our skills. Thank you!

Buying my ingredients (Budget)

Cost of the ingredients in my food

2 stalks of Chye Sim - 2/5 x 85 cents= 34 cents
1/2 packet of bean sprouts - 1/2 x $1 = 50 cents 
1 large onion - $3/25 = 12 cents
6 small peeled garlic - $4/100 = 40 cents
8 medium prawns - $2
1/2 tofu - 1/2 x 80 cents = 40 cents
Kway Teow - $1.10
2 stalks of spring onion - 2/5 of $1 = 40 cents
1/4 cabbage - 1/4 x 1.20 = 30 cents
Spice paste - $1.20

1/4 tomato - $1.20/100 = 1 cent (rounded off)
1 red chilli - 1 cent
1 green chilli - 1 cent

Total cost: $6.80 

I have not gone past the budget and while purchasing the ingredients, I realised that when I cook my own food, it is cheaper and I can choose to add my own ingredients. Thus, it makes my food tastier and healthier. But if I were to buy a Kway Teow, it would approximately be $8. Through this exercise, I learnt that we should cook more of our own food than eat takeout food. 

Recipe for Kway Teow

Serving: 2 people
Preparation Time: 45 min

Ingredients needed:

2 stalks of Chye Sim
1/2 packet of bean sprouts 
1 large onion (sliced finely)
6 small peeled garlics
8 medium prawns
1/2 tofu 
Kway Teow (1 packet)
1 tablespoon olive oil 
Spring onion
Cabbage (1/2)
Spice paste
1 teaspoon salt 

1/2 tomato (diced)
1 red chilli (sliced)
1 green chilli (sliced)

Method of cooking

1. Cut the Chye Sim, spring onions, onions, garlics and tofu.

2. Wash and soak the kway teow and beansprouts for 10 minutes. 

3. Wash the prawns and let them to dry. 

4. Heat 1 tablespoon of olive oil in the pot. 

5. Fry the onions and garlics on high flame until golden brown.

6. Add the prawn and lower the flame to medium flame. 

7. After a minute, add the spice paste and stir. 

8. Add the tofu in.

9. Add in the veggies: bean sprouts, spring onion, cabbage and Chye Sim

10. Add a teaspoon of salt for better taste. Stir fry. 

11. Once completely mixed, lower the flame to slow flame and close the pot for 10 minutes.

12. Meanwhile, cut the chilli and the tomato. 

13. After 10 minutes, off the flame and serve the food.

14. Place the chilli, onion, tomato and some chye sim on the plate for serving purposes.

15. Your kway teow is done! :) 

Kway Teow

This is very close to how my recipe will be like: (http://www.hpb.gov.sg/hpb/ere/ere070201.asp)

My RDA and BMI

My weight is 60 kg and my height is 1.66m. Using the MBI tool, I found out that my BMI is 21.5. (http://www.hpb.gov.sg/HOPPortal/health-article/HPB-039402)

My BMI is in the Low Risk Category and my weight is acceptable for my height. 

I am 13 years old but both my weight and height are not according to any of the category. They are higher than the 16-18 year old girl's category. So I decided to use the 14-16 year old RDA. I am allowed to eat 2.2 mcg of Vitamin B12, 1.2 mg of Vitamin B6, 80 mg of ascorbic acid, 350 mcg of folic acid and 1000 mg of calcium per day. Also, I do light physical activity so my energy intake per day ought to be 2480.

Description of my sister (RDA)

Using the RDA tool, (http://www.hpb.gov.sg/HOPPortal/health-article/2652), I found out that my sister is tall and heavy for her age even though her weight is at an acceptable range. She is 11 years old but she is at the height of a 12-14 year old girl. So I decided to use RDA for the 12-14 year old girl. And also, she is at the weight of 14-16 year old girl but since the 12 year old is more closer to her age, I decided on using the RDA for the 12-14 year old girl. 

My sister is allowed to ear 1.8 mcg of Vitamin B12, 1.0 mg of Vitamin B6, 65 mg of Ascorbic Acid, 300 mcg of Folic Acid and 1000 mg of calcium. Also, she does light physical activity so she needs 2150 energy per day. 

BMI of my sister and reason why I chose to cook this

My sister's weight is 50.1kg and her height is 1.58m. Using the BMI tool (http://www.hpb.gov.sg/HOPPortal/gamesandtools-article/2408), I found out that her BMI is 20.1. 

She is in low risk category and her weight is in the healthy range for her height. So, she is allowed to eat food in high fat. But since it is unhealthy, I decided to add a lot of vegetable into my dish along with prawns. Prawns are a source of protein. We are all supposed to eat a balanced diet (http://www.hpb.gov.sg/HOPPortal/programmes-article/2638). Using the article, I decided to add 8 medium prawns, some cooked vegetables and the the healthiest kind of kway teow I can find. By doing this, my sister and I can eat a balanced diet. This ensures that we are healthy and fit. 

Change in the choice of food

The yellow noodles I was supposed to use to make the mee goreng has a lot of fat. So I had to change the mee goreng and kway teow goreng. The substitute is healthier as it has lesser fat. Fat causes us to become heavier and thus, we might have fat- related diseases if we eat a lot of fat.

So I am going to cook: 

Kway Teow Goreng

Main ingredients involved:

Prawns, Chye Sim, Bean Sprouts, Spring Onions, Cabbage, Tofu, Prawns, Spice paste, Onion, Garlic, Kway Teow

Main skills involved:

Stir-frying, Cutting

What I wanted to cook

What I would like to cook:

Mee Goreng :)

Main ingredients involved: 

Prawns, Chye Sim, Bean sprouts, Egg, Spice paste, Onion, Garlic

Main skills involved:

Stir-frying, Cutting 

Macro Concepts

Macro concepts:

System - Direction

- Pair work in the kitchen

- A need to follow directions/instructions

- A need for systematic work

- Tasks have impact on final product, safety and learning

Balance

- Energy intake = Energy expenditure

- Balance intake of nutrients DAILY

Source: Power points

Introduction

I am M.Farhana from 207 (14) in Raffles Girls' School (Secondary). I have created this blog for the aesthetics module: Food and Consumer Education.

I will put up and comment on a nutritious one dish meal that is to be prepared by me in Lesson 7 of this course. This blog will contain my analysis, RDA, BMI and other things about my one-dish meal.

I hope you like this blog! :) This blog aims to educate and inspire people to cook their own food and have a healthier lifestyle.