SINGAPORE \u2013 Salty, processed and stale. Canned food, often characterised as a necessary evil redeemed only by its convenience, is not exactly feted for its nutritional qualities.\u00a0<\/p>\n
But a group of hospitality students from the Institute of Technical Education (ITE) College West is trying to challenge that assumption.<\/p>\n
Twelve of them took part in a cooking competition in May, in which they were tasked with designing balanced, budget-friendly meals that incorporated heart-healthy canned ingredients.\u00a0<\/p>\n
Each culinary student was paired with a pastry student to produce a main course and plated dessert. They also received support from the Singapore Heart Foundation (SHF), which co-organised this competition.\u00a0<\/p>\n
Lim Kiat, senior nutritionist at SHF, says: \u201cAt the start, we provided them with guidance in terms of what a balanced meal could look like. We also shared with them how to identify and shortlist healthier canned food.\u201d<\/p>\n
Here are some of his tips: Look for the Healthier Choice Symbol and compare similar products to find out which brands are lower in sodium, sugar and saturated fats. Products with a shorter ingredient list and more recognisable components are likely less processed.\u00a0<\/p>\n
Contrary to popular belief, some canned foods supply essential nutrients. Canned tuna, for example, is a convenient way to add more omega-3 to your diet, while canned chickpeas and kidney beans are good sources of fibre and protein.\u00a0<\/p>\n
\u201cI think what is important for us to recognise is that not all canned foods are the same,\u201d he stresses.\u00a0<\/p>\n
The first prize went to 18-year-old duo Nur Iman Sulaiman and Yeo Kiat, who are both in the second year of their Higher Nitec courses.<\/p>\n
Yeo, who studies culinary arts, won the judges over with his shrimp and corn cappelletti with clam broth. Meanwhile, Iman, a pastry and baking student, impressed with her olive oil cake with poached peach yogurt cream and pistachio oat crumble.\u00a0<\/p>\n
\u201cWe selected canned corn and mushrooms because they are nutritious, affordable and widely available,\u201d says Yeo. \u201cCanned corn adds natural sweetness, colour and fibre, while canned mushrooms provide a savoury flavour and satisfying texture. These ingredients also have a long shelf life, making them practical for households while still allowing us to create a balanced and flavourful dish.\u201d\u00a0<\/p>\n Student Yeo Kiat won the judges over with his shrimp and corn cappelletti with clam broth.<\/p>\n PHOTO: ITE COLLEGE WEST<\/p>\n<\/figcaption><\/figure>\n Iman says her recipe was inspired by her favourite Peach Oolong Milk Tea drink from milk tea brand Chagee, and calls the research and development process tedious and stressful.<\/p>\n \u201cMy first attempt didn\u2019t go as planned as most of the components didn\u2019t turn out the way I had expected. I had to troubleshoot each element, make several adjustments and test the recipe multiple times before I was finally satisfied with the final result.\u201d\u00a0<\/p>\n Both students used AI to help them brainstorm ideas, and refined the recipes through rounds of testing and feedback.\u00a0<\/p>\n Here are the winning recipes, along with a bonus dish: glazed chicken tacos by 19-year-old Thivya Tarani Ramesh, a Higher Nitec in Culinary Arts student.<\/p>\n PHOTO: ITE COLLEGE WEST<\/p>\n<\/figcaption><\/figure>\n For the cake<\/b><\/p>\n 60g yogurt\u00a0<\/p>\n<\/li>\n 120g soya milk<\/p>\n<\/li>\n 24.4g lemon juice\u00a0<\/p>\n<\/li>\n 3.5g lemon zest\u00a0<\/p>\n<\/li>\n 100g monk fruit sugar\u00a0<\/p>\n<\/li>\n 135g cake flour\u00a0<\/p>\n<\/li>\n 3g baking powder\u00a0<\/p>\n<\/li>\n 1g baking soda<\/p>\n<\/li>\n 2g salt\u00a0<\/p>\n<\/li>\n 90g olive oil<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the peaches<\/b><\/p>\n 450g canned peaches, rinsed and halved\u00a0<\/p>\n<\/li>\n 300ml black tea\u00a0<\/p>\n<\/li>\n 21g honey\u00a0<\/p>\n<\/li>\n 2g vanilla essence\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the yogurt cream<\/b><\/p>\n 150g Greek yogurt\u00a0<\/p>\n<\/li>\n 20g oat milk\u00a0<\/p>\n<\/li>\n 10g honey\u00a0<\/p>\n<\/li>\n 2g vanilla essence<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the pistachio oat crumble<\/b><\/p>\n 21g pistachios, chopped\u00a0<\/p>\n<\/li>\n 18g oats\u00a0<\/p>\n<\/li>\n 5g olive oil<\/p>\n<\/li>\n 7g honey\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the agar jelly\u00a0<\/b><\/p>\n 6g of honey<\/p>\n<\/li>\n 155g black tea<\/p>\n<\/li>\n 1.5g agar-agar powder<\/p>\n<\/li>\n 1.3g gelatine<\/p>\n<\/li>\n<\/ul>\n<\/div>\n To make the olive oil cake, pre-heat oven to 170 deg C.<\/p>\n<\/li>\n Whisk yogurt, soya milk, lemon juice and lemon zest together.<\/p>\n<\/li>\n In another bowl, mix monk fruit sugar, cake flour, baking powder, baking soda and salt.<\/p>\n<\/li>\n Add wet ingredients and olive oil. Mix until smooth.<\/p>\n<\/li>\n Pour into a 15cm round cake tin and bake for 18 to 22 minutes until golden.<\/p>\n<\/li>\n In the meantime, simmer peaches in tea and honey with vanilla essence. Poach gently, then let cool slightly in syrup.<\/p>\n<\/li>\n For the cream, mix Greek yogurt with oat milk, honey and vanilla essence. Chill for an hour.<\/p>\n<\/li>\n Toast pistachios and oats at 180 deg C for five minutes until golden.<\/p>\n<\/li>\n Add olive oil and honey. Bake at 180 deg C for five minutes until crisp and fragrant.<\/p>\n<\/li>\n To make the jelly, mix honey, tea, agar-agar powder and gelatine.<\/p>\n<\/li>\n Heat until dissolved, then pour into moulds and chill until set.<\/p>\n<\/li>\n To assemble, place the cake on a plate. Place the poached peach on the cake and cover with jelly. Pipe yogurt cream onto plate next to the cake. Sprinkle pistachio oat crumble over cake.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Makes one cake\u00a0<\/p>\n PHOTO: ITE COLLEGE WEST<\/p>\n<\/figcaption><\/figure>\n For the pasta dough\u00a0<\/b><\/p>\n 100g Farina 00 flour\u00a0<\/p>\n<\/li>\n 40g egg\u00a0<\/p>\n<\/li>\n 15g canned tomato paste\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the <\/b>shrimp and corn filling<\/b>\u00a0<\/b><\/p>\n 150g shrimps\u00a0<\/p>\n<\/li>\n 15g egg white\u00a0<\/p>\n<\/li>\n 30g whipping cream, chilled<\/p>\n<\/li>\n 2g olive oil<\/p>\n<\/li>\n 30g canned cannellini beans, drained and mashed\u00a0<\/p>\n<\/li>\n 20g canned button mushrooms, diced\u00a0<\/p>\n<\/li>\n 10g canned corn, strained<\/p>\n<\/li>\n 3g chives, chopped\u00a0<\/p>\n<\/li>\n 1g lemon zest\u00a0<\/p>\n<\/li>\n A pinch of ground black pepper\u00a0<\/p>\n<\/li>\n 2g coriander stems, sliced\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the clam broth\u00a0<\/b><\/p>\n 4g olive oil\u00a0<\/p>\n<\/li>\n 1 clove of garlic, sliced\u00a0<\/p>\n<\/li>\n 12 clams\u00a0<\/p>\n<\/li>\n 150ml low-sodium chicken stock\u00a0<\/p>\n<\/li>\n 6 cherry tomatoes, halved\u00a0<\/p>\n<\/li>\n 3 pieces green zucchini, blanched and shaped into 10mm pearls\u00a0<\/p>\n<\/li>\n 3 pieces yellow zucchini, blanched and shaped into 10mm pearls\u00a0<\/p>\n<\/li>\n 4 straw mushrooms<\/p>\n<\/li>\n Salt and ground black pepper\u00a0to taste<\/p>\n<\/li>\n<\/ul>\n<\/div>\n Making the pasta dough\u00a0<\/b><\/p>\n Place the flour on a clean work surface and form it into a mound. Create a well in the centre.<\/p>\n<\/li>\n Combine the egg and tomato paste in a small bowl and whisk until smooth and evenly mixed.<\/p>\n<\/li>\n Pour the egg and tomato mixture into the centre of the flour well. Using a fork, gradually incorporate the flour into the mixture, working from the inside outwards until a shaggy dough forms.<\/p>\n<\/li>\n When it is firm enough to knead, begin kneading the dough.<\/p>\n<\/li>\n Knead the dough for eight to 10 minutes until smooth and elastic. If the dough feels dry, add a few drops of water. If it is too sticky, dust lightly with flour.<\/p>\n<\/li>\n Wrap the dough tightly in cling film and allow it to rest at room temperature for at least 30 minutes.<\/p>\n<\/li>\n Divide the dough into smaller portions. Using a pasta machine set at the widest setting, pass the dough through the rollers several times, folding it into thirds after each pass.<\/p>\n<\/li>\n Gradually reduce the roller setting one notch at a time until the pasta sheet reaches about 1mm to 1\u00bdmm thickness.<\/p>\n<\/li>\n Lightly dust the pasta sheets with flour and cover with a clean cloth until ready to use.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Making the <\/b>shrimp and corn filling<\/b><\/p>\n Cut the shrimps into small pieces and place them in the freezer for 10 to 15 minutes until very cold but not frozen.<\/p>\n<\/li>\n Transfer the chilled shrimps to a food processor and pulse until a coarse paste forms.<\/p>\n<\/li>\n Add egg white and continue processing until incorporated.<\/p>\n<\/li>\n With the machine running, gradually add the chilled whipping cream and olive oil. Blend until a smooth and cohesive mixture is achieved.<\/p>\n<\/li>\n Transfer the mixture to a bowl and fold in the beans, button mushrooms, corn, chives, lemon zest, black pepper and coriander stems.<\/p>\n<\/li>\n Cover and refrigerate for at least 30 minutes before using.<\/p>\n<\/li>\n Transfer the mixture into a piping bag for easy filling of the cappelletti.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Making the shrimp and corn cappelletti\u00a0<\/b><\/p>\n Lay the pasta sheet on a lightly floured work surface. Cut out six rounds with a 75mm cutter.<\/p>\n<\/li>\n Pipe a small amount of shrimp and corn filling into the centre of each circle.<\/p>\n<\/li>\n Lightly dab water around the edges of the pasta to help seal it.<\/p>\n<\/li>\n Fold the pasta over to form a semicircle, pressing firmly to seal while removing any trapped air.<\/p>\n<\/li>\n Bring the two corners together around your finger and pinch gently to create the traditional cappelletti shape.<\/p>\n<\/li>\n Bring a large pot of water to a boil, adding salt once it reaches a rolling boil. Cook the cappelletti for 1\u00bd to two minutes, until it floats to the surface.<\/p>\n<\/li>\n Drain well and toss lightly with a small amount of olive oil to prevent sticking.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Making the clam broth<\/b><\/p>\n Heat a saucepot over medium heat and drizzle with half the amount of olive oil. Sweat the garlic until fragrant, being careful not to let it brown.<\/p>\n<\/li>\n Add the clams and toss for a minute, then deglaze with some chicken stock.<\/p>\n<\/li>\n Pour in the chicken stock and cover the pot. Cook until the clams have opened, then remove the clams to avoid overcooking.<\/p>\n<\/li>\n Add the cherry tomatoes, zucchini and mushrooms to the broth and let it simmer for about a minute.<\/p>\n<\/li>\n Return the clams to the broth.<\/p>\n<\/li>\n Season with salt and freshly ground black pepper to taste.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Arrange three cappelletti in a bowl. Spoon clams and vegetables around the pasta. Ladle clam broth into bowl.<\/p>\n<\/li>\n Finish with a drizzle of extra virgin olive oil.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Makes two portions\u00a0<\/p>\n PHOTO: ITE COLLEGE WEST<\/p>\n<\/figcaption><\/figure>\n 6 whole-wheat tortillas\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the chicken<\/b><\/p>\n 180g skinless chicken breasts, cut into cubes\u00a0<\/p>\n<\/li>\n 6g low-sodium soya sauce\u00a0<\/p>\n<\/li>\n 8g lime juice<\/p>\n<\/li>\n 5g honey\u00a0<\/p>\n<\/li>\n 1g garlic, minced\u00a0<\/p>\n<\/li>\n 1g of ginger, grated<\/p>\n<\/li>\n 1g sesame oil<\/p>\n<\/li>\n 2g rice vinegar\u00a0<\/p>\n<\/li>\n A pinch of black pepper<\/p>\n<\/li>\n 10g canned corn, strained<\/p>\n<\/li>\n 2g olive oil\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the yogurt dressing<\/b><\/p>\n 60g avocado<\/p>\n<\/li>\n 20g low-fat Greek yogurt<\/p>\n<\/li>\n 8g lime juice<\/p>\n<\/li>\n 2g fresh cilantro, chopped\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the pomegranate citrus salsa<\/b><\/p>\n 30g pomegranate seeds<\/p>\n<\/li>\n 40g grapefruit, cubed<\/p>\n<\/li>\n 40g orange, cubed<\/p>\n<\/li>\n 10g shallots, finely chopped\u00a0<\/p>\n<\/li>\n 2g red chilli, finely chopped\u00a0<\/p>\n<\/li>\n 2g coriander, finely chopped\u00a0<\/p>\n<\/li>\n Salt and pepper to taste<\/p>\n<\/li>\n 5g olive oil<\/p>\n<\/li>\n<\/ul>\n<\/div>\n For the pico de gallo<\/b><\/p>\n 40g canned tomatoes, chopped<\/p>\n<\/li>\n 10g red onion, diced\u00a0<\/p>\n<\/li>\n 15g canned kidney beans<\/p>\n<\/li>\n 5g lime juice\u00a0<\/p>\n<\/li>\n 2g fresh cilantro, chopped\u00a0<\/p>\n<\/li>\n A pinch of black pepper\u00a0<\/p>\n<\/li>\n<\/ul>\n<\/div>\n Preparing the chicken<\/b><\/p>\n In a mixing bowl, combine the soya sauce, lime juice, honey, minced garlic, grated ginger, sesame oil, rice vinegar and black pepper. Mix well until the honey is fully dissolved.<\/p>\n<\/li>\n Add the chicken to the marinade and toss thoroughly to ensure all pieces are evenly coated.<\/p>\n<\/li>\n Cover the bowl with cling film and marinate in the refrigerator for 20 to 30 minutes to allow the flavours to penetrate the chicken.<\/p>\n<\/li>\n Remove the chicken from the refrigerator five to 10 minutes before cooking. Drain off any excess marinade if necessary.<\/p>\n<\/li>\n Heat a saute pan over medium-high heat and add olive oil to the pan.<\/p>\n<\/li>\n Once the oil is hot, add the marinated chicken in a single layer. Avoid overcrowding the pan to ensure even browning.<\/p>\n<\/li>\n Saute the chicken for four to six minutes, stirring occasionally until it is golden brown on the outside and fully cooked through. The internal temperature should reach 75 deg C.<\/p>\n<\/li>\n Add the corn kernels to the pan and toss gently with the chicken. Continue cooking for one to two minutes until the corn is heated through and lightly caramelised.<\/p>\n<\/li>\n Remove from the heat and allow the chicken to rest.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Making the yogurt dressing<\/b><\/p>\n Cut the avocado in half lengthwise and remove the seed. Scoop out the flesh and cut it into small cubes.<\/p>\n<\/li>\n Place the diced avocado into a blender along with the yogurt, lime juice and cilantro.<\/p>\n<\/li>\n Blend on medium speed until the mixture is smooth, creamy and free of lumps.<\/p>\n<\/li>\n Transfer the avocado yogurt to a bowl or container. Cover and refrigerate until ready to use. Serve chilled for the best flavour and texture.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Making the pomegranate citrus salsa<\/b><\/p>\n Place the pomegranate seeds, grapefruit cubes and orange cubes into a mixing bowl. Add the shallots, chilli and coriander.<\/p>\n<\/li>\n Drizzle the olive oil over the salsa and season lightly with freshly ground black pepper. If desired, add a small pinch of salt to enhance the flavours.<\/p>\n<\/li>\n Gently toss all the ingredients together using a spoon, taking care not to break up the citrus segments.<\/p>\n<\/li>\n Taste and adjust the seasoning as required. For additional brightness, add a small squeeze of fresh lime juice.<\/p>\n<\/li>\n Cover and refrigerate for 10 to 15 minutes before serving to allow the flavours to develop. Stir gently before serving and drain any excess liquid if necessary.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Making the pico de gallo<\/b><\/p>\n Combine chopped tomatoes, red onion, rinsed kidney beans and cilantro in a bowl.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<\/li>\n Add lime juice and black pepper.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<\/li>\n Mix gently and set aside.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<\/li>\n Cover and refrigerate for 10 to 15 minutes before serving to allow the flavours to develop.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Warm the tortillas in a dry pan on medium heat for 10 to 15 seconds, or until soft and pliable.<\/p>\n<\/li>\n Gently fold each tortilla into a taco shell shape and place on a taco holder.<\/p>\n<\/li>\n Fill each taco shell with an even portion of the sauteed marinated chicken and corn mixture.<\/p>\n<\/li>\n Top the chicken with a spoonful of pico de gallo, distributing it evenly across the filling.<\/p>\n<\/li>\n Transfer the avocado yogurt into a piping bag and pipe small dots or a light zigzag pattern over the pico de gallo.<\/p>\n<\/li>\n Finish by spooning a small amount of the pomegranate citrus salsa over the top of each taco.<\/p>\n<\/li>\n Garnish with additional coriander leaves, lime wedges or pomegranate seeds if desired. Serve immediately.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n Makes six tacos<\/p>\n<\/div>\n SINGAPORE \u2013 Salty, processed and stale. Canned food, often characterised as a necessary evil redeemed only by its convenience, is not exactly feted for its…<\/p>\n","protected":false},"author":1,"featured_media":78832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[2611],"tags":[],"class_list":["post-78831","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-buzz-headlines","wpcat-2611-id"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/posts\/78831","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=78831"}],"version-history":[{"count":0,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/posts\/78831\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/media\/78832"}],"wp:attachment":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=78831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=78831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=78831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/picture><\/div>
Olive oil cake with poached peach yogurt cream and pistachio oat crumble<\/h2>\n
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Shrimp and corn cappelletti with clam broth\u00a0<\/h2>\n
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Glazed chicken tacos<\/h2>\n
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