Live longer- Ingredients for long life series (book 1)
Introduction
Many factors influence lifespan. Perhaps the easiest to change is your diet though.
Why not consume the diet of the longest living places on earth, using local ingredients?
With many nations having lower mortality, and greater lifespan than the U.K, it seems time for a fun change to revitalise health.
This is the key principle for a long and happy life. Someone who wants to live a longer, more enjoyable, and healthier life. This could be for themselves, their family, or their friends.
We bring you delicious, simple, and healthy recipes from the 3 longest living nations on earth.
We introduce you to Japan, Monaco and Singapore, on a road of culinary discovery, where youll learn how to cook healthy, and simple recipes, youve never tried before.
We are confident youll love this first book of the series, Live longer- Ingredients for long life series. Its very good value , and offers lots of full recipes.
This book was written by an established author, with a pedigree in biology, and passion for all things nutrition: Ben Hattrell.
Why eat to live longer ?
With many nations having lower mortality and greater lifespan than the U.K, it seems time for a fun change to revitalise health.
To achieve this, we believe eating like the countries with the greatest lifespan, leads to greater lifespan itself.
Whilst many factors influence lifespan, perhaps the easiest to adapt is diet. Below are quick snack, and main meal recipes for the top 3 healthiest nations. Let's get stuck into the future of healthy eating.
Contents
1) Singapore
2) Monaco
3) Japan
1) Singapore
a) Intro
Once just a fishing village, now a thriving centre for great cooking.
Imagine a fusion of fresh food stalls, each with a couple of unique dishes. Freshly prepared fare, on the open market. A place for a grab-and-go, that locals enjoy every day. This has an emphasis on local ingredients. Imagine a culture of community. One that cherishes sitting together to eat. A lack of antisocial gaming, and avoiding other humans, so often an implication of modern life.
Imagine a combination of the best food from countries nearby, creating an obsessive spectacle. One that goes some way to defining Singapore as a country.
Finally, imagine having starters, mains, and desserts, all served together simultaneously, without friction. A statement of the full offering for a meal.
Does this sound exciting? You bet it does...
So you love a takeaway? Well Singaporean may not spring to mind. Perhaps because it uses the best bits of Chinese, Indian and Malaysian cooking, to influence this cuisine into an acquired art. This seems difficult to replicate. Fear not though. We are going to define it, with dishes that truly represent its flare and burning variety.
The Food...
b) What is it?
Think fire and spice from southern India, think crunchy vegetables and rice from China. Now stir in a bit of crab or fish, toss in a couple of spring rolls, and you're getting nearer...
Chinese and Malaysian partner marriage, has created a unique cuisine fusion, called Peranakan. Many of the other foods are a mixture, rather than full fusion, featuring distinct Malaysian or Chinese foods. Singaporean foods often combine "Cooling", with "Hearty", for health reasons.
Hearty refers to warming ingredients, those including ginger or dates, in contrast to "Cooling" ones, such as sugar-cane juice.
c) Time to cook
Eating like a Singaporean, especially while living thousands of miles away, without abundant local ingredient availability, creates it's own challenges. This first section, helps you get the "Shopping list" necessary, to eat for a week like a Singaporean.
d) Your Singapore shopping list.
Before you go out and buy all the ingredients to start your week of Singapore eating, please identify recipes or quick meals to suit your lifestyle and tastes, from the selections below;
Please note: Each shopping list features common ingredients to many recipes so isnt everything you may need.
Shopping list Singapore
Coconut, eggs, soy sauce, fish sauce, garlic, ginger, chilli, turmeric, lemongrass, cardamom, cloves, curry powder, chicken and mackerel.
In a rush?
If youre short on time, try our recipes below with the " Shortcuts ".
e) Recipe key info
All our recipes include step-by-step instructions, to make everything from scratch. Cook times may be inaccurate, due to oven and cooking devices varying in effectiveness.
Times are based on recipes to serve more people, so please note, all timings are approximations. To tell when something is cooked, please follow "what it should look or feel like", guidance. This guidance is included on most instructions, before the estimated cook time below.
Please note: All recipes serve 1, and have been made more convenient for local UK food shops. Prep time has been estimated. For recipes rated "long", I'd strongly suggest making in advance. If you are short on time, you can try these products ready-made. Just follow the shortcut instructions below. Please note, shortcut versions may not be as healthy as fully home-made equivalents.
f) Make your meals
Day 1 (Peranakan inspired) features Malay spices with Frying cooking methods .
Breakfast (Toast with coconut egg jam (Kaya)) (591 cals total)
Long prep rating : Toast with coconut egg jam (Kaya) , soft boiled eggs (prep and cook time 2 hrs approx).
Shortcuts : *Make the jam in advance or buy (saves 35 minutes approx).
0) Find ingredients, weigh ingredients, prepare as detailed below.
Ingredients/ equipment:
Garnish
Medium sliced white Bread 2 slices (188 cals)
Jam
Eggs 1 medium (77 cals)
Sugar- 60g (240 cals)
Coconut milk 60g (86 cals)
2 Saucepans
Toaster
Kitchen scales
Sieve
2 Mixing bowls
Whisk
0) Weigh out sugar and milk before starting
How to make:
1) Half fill 2 saucepans with water. Bring both to light simmer.
2) Whisk eggs and sugar (Till smooth) in mixing bowl.
3) Strain mixture to remove lumps using sieve into new bowl.
4) Place the egg and sugar mix bowl over a boiling saucepan.
5) Cook for 25mins approx.
6) Stir while cooking, getting quicker as the mix thickens.
7) Boil second saucepan.
8) Heat coconut milk to a light simmer in a bowl over second saucepan, remove from heat.
9) Strain the coconut milk into mixing bowl.
10) Add this to the egg and sugar mix.
11) Remove first saucepan from heat.
12) Place bowl back over second saucepan and cook for 35 mins.
13) Fill the jam jar with hot jam, but don't fasten.
Lunch (Spicy mackerel (Otah)) (744 cals total)
Short prep rating: Spicy mackerel (Otah) (cook and prep time 40 mins approx)
Shortcuts: Not applicable
0) Find ingredients, weigh ingredients, prepare as detailed below.
Ingredients/ equipment:
Mackerel 84g (172 cals)
Water 58ml (0 cals)
Coconut- Grated- 57g (380 cals)
Cooking oil 1/2 tbsp (60 cals)
Corn flour 1/6 tbsp (8 cals)
Rice flour- tsp (9 cals)
Soy sauce- tbsp (5 cals)
Sea salt- Pinch (0 cals)
For the curry mix
Red chillies- Dried 2 (36 cals) soaked for 5min and deseeded
