Rainbow yu sheng recipe and photos are provided courtesy of SingHealth Community Hospitals (SCH).
Toss to good health and prosperity with this healthy rainbow yu sheng recipe, contributed by Kua Pei San, Dietitian from Outram Community Hospital (OCH), under SingHealth Community Hospitals (SCH), a member of the SingHealth group.
This recipe also features the use of blanched vegetables, which are softer and thus more suitable for elderly’s consumption!
This recipe serves 6 to 8.
Ingredients
1 can of tuna in oil | 1 tablespoon of roasted sesame seeds |
|
Vegetables (shredded and blanched):
| 1 tablespoon of peanut powder |
1 slice of pomelo, peeled and sacs separated | 1 teaspoon of 5 spices powder |
1 small red dragon fruit, cubed | 1 teaspoon of cinnamon powder |
1 small mango, sliced into strips |
Dressing:
|
3 pieces wholemeal crackers, crushed |
Method:
1. Combine the dressing ingredients in a small bowl and set aside. Add some
water to achieve the desired consistency, if necessary.
2. Arrange the tuna in the centre of a large plate.
3. Place the vegetables and fruits in sections around the plate.
4. Sprinkle the sesame seeds, peanut powder, 5 spices powder, cinnamon powder and crushed whole-wheat crackers over the vegetables and fruits.
5. Pour the dressing evenly.
6. Toss for good health and enjoy!
Nutrition facts
| Nutrient | Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) | Sodium (mg) | Fibre (g) |
|---|---|---|---|---|---|---|
| Per serving | 143.2 | 15.1 | 5.3 | 5.8 | 111.3 | 3.1 |
Tips for a healthier yu sheng
1. Colourful fruits and vegetables provide more fibre and various phytochemicals compared to the conventional yu sheng.
2. Blanching the shredded vegetables will soften the texture, making it easier to be consumed by the elderly who have chewing issues.
3. Canned tuna can be replaced with konjac based vegan fish shreds for those who are vegetarian.
Auspicious things to say when adding yu sheng ingredients
Shredded Chinese white daikon: May our work and business progress by leaps and bounds. 步步高升
Shredded carrot: Good luck will come our way. 鸿运当头
Shredded cucumber: May we have eternal youth. 青春永驻
Pomelo: Cheers to good luck and prosperity. 大吉大利
Tuna: Wishing for abundance through the years. 年年有余
Crushed whole-wheat crackers: May our household be filled with gold and silver. 黄金满地
5 spices powder: May five blessings descend upon this home. 五福临门
Plum sauce: May life be sweet and blissful. 甜甜蜜蜜
Ref: I23
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