EXERCISE

side leg raise

侧部举腿

DIRECTIONS

  1. Stand upright beside a stable chair and hold onto the back rest with one hand.

  2. In your standing position, raise one leg up sidewards, then back on the ground.

  3. Repeat 10 times.

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

For more exercises, check out the video below!

Water

Garlic

Red Onion

Corn Cob

Green Lentils (Canned)

Frozen/Fresh Green Peas

Tau Kwa

Pureed Tomatoes

Fresh Basil Leaves

Olive Oil

Salt

Pepper

​Lemon Juice

INGREDIENTS

minestronestew-3.jpg

THE RECIPE FOR

minestrone stew

意大利杂菜浓汤

1 L

3 cloves

1 medium

1 medium

900 g (2 cans)

150 g

400 g

6 tbsp

As desired

2 tbsp

To taste

To taste

Optional

  1. Wash all the vegetables thoroughly

  2. Dice the onions finely. Chop the garlic. Slice the tau kwa into small cubes.

  3. Chop the basil leaves

  4. Drain away the liquid from the canned lentils. Wash with water and set aside.

  5. In a large pot, add oil and begin to fry the red onion and garlic until aromatic.

  6. Add in water and begin to boil.

  7. Once the water is boiling, add in the pureed tomatoes.

  8. Add in the green lentils and boil for 30 minutes until the soup has thickened.

  9. Add in green peas and boil for 5 minutes.

  10. Add in the tau kwa and continue to boil for 5 minutes.

  11. Season with salt, pepper and fresh basil

  12. Optional: squeeze lemon juice for additional aroma and flavour.

  1. 彻底洗净所有蔬菜。

  2. 把大葱、大蒜切碎。豆干切小块。

  3. 九层塔叶切碎。

  4. 把装着小扁豆的罐头里面的水倒掉,冲洗。搁置一旁待用。

  5. 把油加入大锅,然后把大葱和大蒜炒香。

  6. 在锅里放水,把水煮开。

  7. 加入番茄胡。

  8. 加入小扁豆,煮30分钟至汤变浓厚。

  9. 加入豌豆,继续煮5分钟。

  10. 加入豆干,继续煮5分钟。

  11. 加入盐、胡椒粉,和九层塔叶调味。

  12. ​可加柠檬汁让味道更香。

大蒜

红皮大葱

玉米

绿色小扁豆 (罐头)

冷冻/新鲜豌豆

豆干

番茄糊

新鲜九层塔叶

橄榄油

盐 

胡椒粉

​柠檬汁

1 L

3 瓣

1 个

1 个

2 罐 (900 g)

150 g

400 g

6 汤匙

适量

2 汤匙

少许

少许

​按个人喜好

​Serving size: 4-8 pax

​分量:4-8 碗

METHOD

食材

做法

故事
活动中心
加入义工
合作伙伴
食谱
媒体报道