EXERCISE
forward punches
向前挥拳
DIRECTIONS
-
Sit upright on a stable chair. Hold a bottle of water on each hand and position the bottles close to chest.
-
Throw a punch forward, away from ur chest.
-
Retract your hand and punch forward with the other hand.
-
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)
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
4 L
100 g
5 kg
2 tbsp
1 soup spoon
250 g
8 pcs
150 g
1-2 packets
1.2 kg
To taste
To taste
As desired
As desired
As desired
-
Add in water to the pot, begin to boil.
-
Slice the ginger into thin strips and set aside.
-
Wash and clean the fish. Remove the bones and head. Trim the meat and set aside.
-
In a frying pan, add healthy oil and fry the fish bones and head with sliced ginger until lightly golden brown.
-
Add this mixture into a soup bag and place in the pot of boiling water.
-
Add in vinegar and boil for 1 hour.
-
Wash all the vegetables thoroughly.
-
Cut up the salted vegetables into bite-sized pieces and set aside.
-
Soak the bee hoon and set aside.
-
Chop the tomatoes into bite-sized pieces and set aside.
-
Chop the spring onions and set aside.
-
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.
-
Add in the bee hoon and continue to cook for 30 minutes until soft.
-
Add in the fish meat and tofu. Cook thoroughly for 15 minutes, then skim off the excess oil.
-
Season with salt and pepper. Garnish with spring onion, and serve with cut chilli and soya sauce.
-
在锅里放水，把水煮开。
-
姜切成薄片，搁置一旁待用。
-
把鱼洗净，然后把鱼肉和鱼 头鱼骨分开。搁置一旁待用。
-
把油加入平底锅。把鱼骨、 鱼头，和姜片炒成金黄色。
-
把鱼骨、鱼头，和姜片装进 汤袋，放入锅里。
-
加入醋，煮沸1小时。
-
彻底洗净所有蔬菜。
-
咸菜和番茄切成小块，搁置 一旁待用。
-
浸泡米粉，搁置一旁待用。
-
青葱切碎，搁置一旁待用。
-
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。
-
加入米粉，继续煮30分钟至软。
-
加入鱼肉和豆腐，继续煮15分钟至鱼肉熟透。沥油。
-
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。
鱼骨和鱼头
老姜
青葱
咸菜
番茄
酸梅（煮汤用的）
水豆腐
细米粉
辣椒（装饰用）
胡椒粉
白醋
400 g
3 片
1 根
30 g
1个
2 汤匙
1/4 包
一小撮
3 片
-
2 汤匙
Serving size: 30 pax
分量：30 碗