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EXERCISE

quadriceps stretch

伸展股四头肌

DIRECTIONS

  1. Stand upright behind a stable chair and hold onto the back rest with right hand.

  2. In your standing position, slowly lift your left leg backwards. Then grab your ankle with left hand and hold it in place for 10 seconds.

  3. Release and place your left leg on the floor.

  4. Repeat step 2 & 3 for the other leg.

  5. Complete 10 cycles for both legs.

For more exercises, check out the video below!

Water

Whole Chicken

(Meat + Carcass)    

White Vinegar

Carrots

Fuji Apples

Corn

Tofu

Dried Red Dates (Seedless)   

Pepper

Salt

INGREDIENTS

THE RECIPE FOR

corn and apple soup

玉米苹果汤

4 L

4 (6 kg)

1 soup spoon

5 medium pcs

5 medium pcs

4 large ears

1.2 kg

100g

To taste

To taste

  1. Add in water to the pot, begin to boil.

  2. Wash the whole chicken, remove the skin and trim excess fats. Separate the carcass from the meat and wash with salt and water.

  3. Add the carcass into a soup bag and place in the pot of boiling water.

  4. Add in vinegar and boil for 1 hour.

  5. Wash all vegetables thoroughly.

  6. Wash the red dates and soak in hot water for 10 minutes until softened.

  7. Peel and chop the carrots into bite sized cubes. Set aside.

  8. Peel and chop the apples into bite-sized cubes or slice into wedges. Set aside.

  9. Chop the corn into thin round circles. Set aside.

  10. Slice tofu into bite-sized pieces. Set aside.

  11. Chop the chicken meat into bite-sized pieces. Set aside.

  12. After 1 hour of boiling the chicken broth, add in the red dates, carrots and corn. Continue to boil for 30 minutes or until the carrots and corn have softened.

  13. Add in the apples and allow it to cook for another 30 minutes.

  14. Add in the chicken and tofu. Reduce to low heat and let simmer for 15 minutes or until the chicken is cooked.

  15. Season with salt and pepper if desired.

  1. 在锅里放水,把水煮开。

  2. 鸡洗净,去皮,去除多余的脂肪。

  3. 把鸡肉和骨头分开。骨头用盐和水洗净。

  4. 把鸡骨装进汤袋 ,放入锅里。

  5. 加入醋,继续煮1小时。

  6. 彻底洗净所有蔬菜。

  7. 红枣洗净,浸泡在热水10分钟至软。

  8. 红萝卜去皮,切成小块。搁置一旁待用。

  9. 苹果去皮,切成小块或楔形。搁置一旁待用。

  10. 玉米切成小段。搁置一旁待用。

  11. 豆腐切成小块。搁置一旁待用。

  12. 鸡肉切成小块。搁置一旁待用。

  13. 鸡汤煮沸1小时后,加入红枣、红萝卜,和玉米。继续煮30分钟或直到红萝卜和玉米变软。

  14. 加入苹果,继续煮30分钟。

  15. 加入鸡肉和豆腐。转小火继续煮15分钟或直到鸡肉熟透。

  16. 加入盐和胡椒粉调味即可。

全鸡

白醋

红萝卜

富士苹果 

玉米

豆腐 

红枣

胡椒粉

4 L

4 (6 kg)

1 汤匙

5 个(中)

5 个(中)

4 个(大)

1.2 kg

100 g

少许

少许

​Serving size: 30 pax

​分量:30 碗

METHOD

食材

做法

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Modified from recipe contributed by Poh Tem (Welllness Kampung @ 260)