EXERCISE
upward punches
向上挥拳
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 up above your head, keep hand straight.
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Retract your hand and punch upward with the other hand.
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Repeat step 2 & 3 10 times.
For more exercises, check out the video below!
Water
Whole Chicken (Meat + Carcass)
White Vinegar
Papaya
Carrots
Fresh Corn Cob
Dried White Fungus
Dried Red Dates (Seedless)
Tofu
Pepper
Salt
INGREDIENTS
Modified from recipe contributed by Patricia Goh (Agape Village)
sweet corn & papaya
玉米木瓜汤
1 L
1
1 tsp
1 pc
1 pc
1/2 pc
40 g
60 g
1 packet
To taste
To taste
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Add in water to the pot, begin to boil.
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Wash the whole chicken, remove the skin and trim excess fats. Separate the carcass from the meat and wash with salt and water.
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Add the carcass 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 vegetables thoroughly.
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Peel and remove the seeds from the papaya. Chop into cubes. Set aside.
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Peel and chop the carrots into bite-sized cubes. Set aside.
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Chop the corn into thin round circles. Set aside.
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Wash the dried white fungus and red dates and soak in hot water for 10-15 min or until softened.
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Slice the tofu into bite-sized pieces. Set aside.
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Chop the chicken meat into bite-sized pieces. Set aside.
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After 1 hour of boiling the chicken broth, add in the red dates, white fungus, carrots and corn. Continue to boil for 30 min or until the carrots and corn have softened.
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Add in the papaya, reduce to low heat and let simmer for 30 minutes.
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Add in the tofu and chicken. Cook thoroughly for 5-15 minutes.
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Season with salt and pepper if desired.
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在锅里放水,把水煮开。
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鸡洗净,去皮,去除多余的脂肪。
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把鸡肉和骨头分开。骨头用盐和水洗净。
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把鸡骨装进汤袋 ,放入锅里。
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加入白醋,煮沸1小时。
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彻底洗净所有蔬菜。
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木瓜去皮,去种子。切成小块。搁置一旁待用。
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红萝卜去皮,切成小块。搁置一旁待用。
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玉米切成小段,豆腐切成小块。 搁置一旁待用。
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干白木耳和红枣洗净,在热水中浸泡10-15分钟或至软化。
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鸡肉切成小块,搁置一旁待用。
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鸡汤煮沸1小时后,加入红枣、白木耳、红萝卜,和玉米。继续煮30分钟或至红萝卜和玉米软化。
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加入木瓜,转为小火继续煮30分钟。
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加入豆腐和鸡肉,煮5-15分钟至鸡肉熟透。
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加入盐和胡椒粉调味即可。
水
全鸡
白醋
木瓜
红萝卜
玉米
干白木耳
红枣(无核)
豆腐
胡椒粉
盐
1 L
1
1 茶匙
1 个
1 个
半个
40 g
60 g
1 包
适量
适量
Serving size: 4-8 pax
分量:4-8碗