by Siti Suhaily binti Md Idris

Working from home during MCO can be a nightmare to your waistline. Simply because there’s nothing much to do other than facing your laptop while enjoying breakfast and lunch. 

We can still have a great meal minus the extra calories while juggling work and family at home. Here are some easy to make meals for wellness warriors and health junkies alike. 

Glass Noodle Salad

You’ll need 

• 1 carrot, wash and julienne 
• 1 green apple, wash and julienne 
• 5 cherry tomatoes, cut into quarters
• 1 small bunch of glass noodle, soak in warm water until soft   
• 1 bunch of coriander leaves, finely chopped
• 1 onion, thinly sliced

     Dressing 

• 1/2 cup freshly squeezed lime/calamansi/lemon juice
• 2 tablespoons sesame oil
• Salt and sugar to taste 
• 1 teaspoon fish oil (if available and to omit the salt if using this)

How to make it

• Mix vegetables and glass noodles in a bowl and put aside 
• Mix the dressing and pour on the vegetables mixture and stir well
• Best eaten after 30 minutes  

Tempeh Goreng Cili / Chili Tempeh

You’ll need

• A packet of tempeh
• 1 teaspoon of turmeric powder
• Salt to taste 
• 2- 3 tablespoons of chili paste – to make homemade chili paste just boil 1 cup of dry chilis until soft then blend with onions
• 3 tablespoons of oil 
• Salt and sugar to taste
• 1 to 2 tablespoons of water

How to make it

• Cut the tempeh into cubes, mix with salt and turmeric powder then deep fry it. To cut down the fat and calories, we suggest using an air fryer ( the best invention ever!) with just add 1 tablespoon of oil  
• For the chili paste; heat the pan and add the oil. If you’ve added onion in your chili paste then simply add it to the hot oil. If not, saute the onion first until slightly golden/yellow, then add the chili paste. Use medium heat and cook until the oil starts to separate from the chili paste. Add water, salt and sugar, then keep stirring until chili paste darkens. Lastly, add the tempeh and mix well. 
• Walla time to eat! Best eaten with white or brown rice (a handful will do, watch your portion people!) or with konjac rice if you’re on keto.

Avocado Mix with Tomatoes and Onions

You’ll need

• 1 avocado, cut and mash
• 1 onion, cut and dice
• 5-6 cherry tomatoes, slice or dice
• 1 tablespoon of lime/lemon/calamansi juice
• Salt and pepper and sugar to taste

How to make it

• Mix avocado with onion and cherry tomatoes. 
• Add the juice together with salt and pepper and sugar(optional) then stir well
• You can eat this with a slice of toasted multi-grain bread or crackers, together with a sunny side egg in the morning before you start your day!

Banana & Egg Pancakes

You’ll need : 

• 1 medium banana, mash and put aside
• 2 large eggs
• Butter or oil, for cooking (optional)
• Fruits for serving
• Salt to taste
• 2 tablespoons of oats or protein powder
• Honey/Maple syrup (optional) 

How to make it

• Beat the eggs and add the mashed banana, salt, oats/protein powder and mix well. 
• Heat the pan (non-stick is the best) and add a bit of butter and then pour the mixture. Cook on both sides. 
• Top it off with some fresh fruits or drizzle some honey or maple syrup! 

Lemon Roast Chicken

You’ll need : 

• 1 whole chicken, wash and clean
• 2 – 3 cloves of garlic
• 1 tablespoon of peppercorn
• Salt 
• 3 tablespoons of olive oil/cooking oil
• 3 tablespoons of butter (soften/room temperature) 
• ½ tablespoon of fresh/dry rosemary 
• 1 ½ lemon, cut and juice, don’t throw the lemon peel

How to make it

• Pound the peppercorn and garlic, then add salt, olive oil/cooking oil, butter, lemon juice and rosemary. Stir well, the mixture should be slightly thick. 
• Place the lemon peel inside the chicken. Pour the mixture onto the chicken and rub it evenly on the chicken skin. 
• Cover the tray/pan with an aluminium foil and bake the chicken for 30 – 45 minutes. Then take out the foil and cook it again for another 10 – 20 minutes or until the chicken skin is golden brown. 

Extra tip

If you want to retain the juiciness of your chicken, soak it overnight in a salt brine or for 8 hours, minimum. The essential ingredient in a brine is salt, but you may also add any sort of aromatics you enjoy.