EXERCISE
forward punches
向前挥拳
DIRECTIONS
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Sit upright on a stable chair. Hold a bottle of water on each hand and position the bottles close to chest.
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Throw a punch forward, away from ur chest.
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Retract your hand and punch forward with the other hand.
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Repeat step 2 & 3 10 times.
For more exercises, check out the video below!
Water
Ginger
Fish Head, Bones, Meat
Healthy Oil
(Soy Bean/Canola/Olive/Rice Bran/Sunflower)
Ikan Bilis
White Vinegar
Salted Vegetables
Tomatoes
Preserved Plums
Bee Hoon
Tofu
Salt
Pepper
Spring Onion
Red Chilli Padi
Soya Sauce
INGREDIENTS
THE RECIPE FOR
fish bone noodle soup
鱼骨米粉汤
1 L
20 g
1 kg
1 tbsp
20 g
1 tsp
50 g
2 pcs
1 pc
1/2 packet
1 packet
To taste
To taste
As desired
As desired
As desired
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Add in water to the pot, begin to boil.
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Slice the ginger into thin strips and set aside.
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Wash and clean the fish. Remove the bones and head. Trim the meat and set aside.
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In a frying pan, add healthy oil and fry the fish bones and head with sliced ginger until lightly golden brown.
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Add ikan bilis (optional: remove heads) and this mixture into a soup bag and place in the pot of boiling water.
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Add in vinegar and boil for 1 hour.
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Wash all the vegetables thoroughly.
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Cut up the salted vegetables into bite-sized pieces and set aside.
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Soak the bee hoon and set aside.
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Chop the tomatoes into bite-sized pieces and set aside.
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Chop the spring onions and set aside.
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Once the fish broth is boiling, add in the salted vegetables, tomatoes and preserved plum. Let the soup boil for 20 minutes, then reduce to a low heat and simmer for 2 hours.
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Add in the bee hoon and continue to cook for 30 minutes until soft.
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Add in the fish meat and tofu. Cook thoroughly for 15 minutes, then skim off the excess oil.
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Season with salt and pepper. Garnish with spring onion, and serve with cut chilli and soya sauce.
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在锅里放水，把水煮开。
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姜切成薄片，搁置一旁待用。
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把鱼洗净，然后把鱼肉和鱼 头鱼骨分开。搁置一旁待用。
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把油加入平底锅。把鱼骨、 鱼头，和姜片炒成金黄色。
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把江鱼仔（可去头）、鱼骨、鱼头，和姜片装进 汤袋，放入锅里。
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加入醋，煮沸1小时。
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彻底洗净所有蔬菜。
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咸菜和番茄切成小块，搁置 一旁待用。
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浸泡米粉，搁置一旁待用。
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青葱切碎，搁置一旁待用。
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鱼汤煮开后，加入咸菜、番茄，和酸梅。大火煮20分钟，之后转小火煮1-2小时。
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加入米粉，继续煮30分钟至软。
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加入鱼肉和豆腐，继续煮15分钟至鱼肉熟透。沥油。
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加入盐和胡椒粉调味即可。撒上青葱作装饰。可搭配辣椒和酱清。
水
姜
鱼头、骨，和肉
健康的油
(大豆油/菜籽油/橄榄油/米糠油/葵花油)
江鱼仔
白醋
咸菜
番茄
酸梅
米粉
豆腐
盐
胡椒粉
青葱
小辣椒
酱清
1 L
20 g
1 kg
1 茶匙
20 g
1 茶匙
50 g
2 个
1 个
半包
1 包
少许
少许
适量
适量
适量
Serving size: 4-8 pax
分量：4-8 碗