​In this special six-part series, dietitians from SingHealth Community Hospitals (SCH), a member of the SingHealth group, share healthy and easy-to-prepare breakfast recipes to help you start your day right.​

Tofu and peanut porridge (45-minute preparation time)

A good healthy breakfast sets the tone for the rest of the day especially when it is easy to prepare and beneficial to the elderly.

Seniors may face difficulty when it comes to eating healthy breakfast due to many reasons, particularly involving chewing and swallowing. But there are food that you can prepare to give them the energy that they need in the morning.

“Most seniors have teeth that are in poor condition and by having porridge, they can chew and swallow easily,” shared Edward Chan, Senior Dietitian from SingHealth Community Hospitals (SCH), a member of the SingHealth group.

Besides that, a simple porridge can be made tastier with ingredients like tofu and peanuts.
Soft and easy to swallow, tofu is a good source of calcium and protein, lower in saturated fat and fortified with omega 3 fatty acid. High in nutrients, tofu can help to reduce cardiovascular risk.

Peanuts, on the other hand, are rich in monounsaturated fat and a good source of fiber which can provide satiety after a meal.

However, canned peanuts can be high in sodium. One healthy tip is to drain away the sauce to reduce the overall salt content.

“You can also cook the porridge with an egg as an alternative to tofu and peanuts due to its protein and iron.” he says.

Ingredients and preparation steps

Ingredients (for 3 servings)

Steps

1. Rinse and soak the dried shitake mushrooms in water until soft. Set aside the water to be used for cooking and cut the mushrooms into thin slices.

2. In a large pot, pour in the chicken / vegetable stock and water that was used to soak the mushrooms, and bring to a boil over medium heat.

3. After it reaches to a boil, add in the shitake mushrooms and both the cooked brown and white rice. Reduce the heat to a low simmer and continue simmering for about 20 - 30 minutes, stirring occasionally.

4. Add the tofu and peanuts into the porridge and cook for another 5 minutes.

5. After the porridge reaches the desired consistency, add a dash of white pepper and garnish with spring onion, chili and sesame oil if desired. Serve warm.

Watch how the dish is prepared!

Power of a well-balanced breakfast

A well-balanced breakfast can give you more energy throughout the day, improve concentration, better weight management and also has certain health benefits to type 2 diabetes and heart diseases.

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Ref: K21