Sunday, July 20, 2014

Egg and Cheese Breakfast Wrap 鸡蛋奶酪玉米饼


Let’s wrap to start a day!


Those days, I started running with the intention to lose weight and keep fit. I began running and panting heavily from a short few km fun run to longer and longer run gradually. Now, after a decade of practice, I am now challenging myself with full marathon running distance.

Previously, when I ran with the weight loss objective, I was on low carb diet (by cutting down rice intake). Last year, when I underwent my first marathon training regime, I kept the low carb diet and didn’t really pay much attention to nutrition/diet plan before or after every long run training/race.

However, I did follow the common “carbo loading” rule to load up food with high carbohydrates such as pasta and rice a few days before each long distance race. But I wasn’t aware of the importance of topping up protein after each race!

My wrong perception of protein = fat misled me to not eat too much after a run. Little did I know the power of protein in helping to rebuild muscles, repair damaged tissue and stimulate the development of new tissues.

During my last marathon, I experienced tendon pull at the very last 6km distance from finishing line. Due to my ignorance, I did not bother to reload the right nutritious diet to replenish the required protein element post race. I ended up having a very slow recovery from my maiden marathon race.

Running gets you in good shape, but what you do before and after you run enables you to keep running- Jason Fitzgerald

Learning it the hard way, I am now more aware of the importance of consuming the right diet to recharge our body after an endurance sport. Other than carbs, it is very crucial to also consume the right amount of protein rich foods such as milk, cheese, yoghurt, white meats and eggs. It is advisable to fuel up within the first 30 minutes to 2 hours after any endurance activity, especially for extended long runs of over one hour, which can make a very big difference to our performance.

I used to run in the morning without breakfast. After gaining the right post workout diet knowledge, what follows is my recent favourite high protein breakfast 

Egg and Cheddar Cheese Tortilla Wrap  Smile 


Tortilla Wraps, also regarded as Mexican flat breads are extremely easy, fast to fix, delicious and versatile. It can be served hot or cold. I prefer to pan toast the tortilla to brown it 1-2 minutes to get the crispy effect.

With simply a few minutes over stove top and by adding an egg and cheese, a flat plain bread is transformed into delicious protein rich breakfast! The cheddar cheese helps to hold the scramble eggs together.

Recently, this simple protein rich breakfast has become my regular Sunday morning breakfast after my routine LSD (long slow distance) training. I am glad to see my 2 guys like this breakfast,  adding to the variety of their main breakfast menu of oatmeal. My boy Ray likes this wrap as it’s similar to one of his favorite local Indian bread “Roti Canai”  Smile

Of course, there is no limit to the variations. You can modify it by adding any ingredients such as extra chopped herbs or fruit to your liking to this basic recipe. One of the ideal fruits to match to this recipe is chopped cherry tomatoes and bananas. If you prefer a heavier portion, top it with bacon slices or chopped ham of your choice.

Added slices of banana for extra carbo Smile


Time to take a bite!


My reward after a long run this morning! Yum!

Egg and Cheese Breakfast Wrap




1 pcs Tortilla wraps ( any flavor)

1 pc of cheddar cheese – tear into strips

Optional : Chopped cherry tomatoes, banana ( slices) , chopped herbs to your liking


Scrambled egg

1 egg

1-2 tbsp. milk

Pinch of salt

1 tbsp. Olive oil





1.    Beat the egg in a small bowl, add in 1-2 tbsp. of milk to have soft curbs scramble egg texture.

2.    Heat up a pan with 1 tbsp. of Olive oil, pour in egg mixture reduce heat add in pinch of salt and when the egg start to set use a spatula gently stir and turn the egg until form a slight firm curbs dish out and set aside. Don’t stir fry too long else the egg might be too dry.

3.    Place a piece of tortilla on the pan to brown, place the shredded cheese on top and add in the scramble egg and optional chopped fruit or herbs to garnish

4.    Fold into half and dish up to serve.







3. 成份:

4.  1个玉米饼包裹(任何口味)

5.  1奶酪 - 撕成条状

6.  可选:切碎的西红柿,切片香蕉,切碎的蔬菜(根据自己的喜好)


8. 炒鸡蛋

9.  鸡蛋1





1.  在一个小碗里打入1粒鸡蛋,加入1-2汤匙牛奶炒鸡蛋有松软的质感

2.      烧热平底锅用1汤匙橄榄油,油热倒入蛋液,盐少许,先不要炒动鸡蛋。要待蛋液靠锅底处开始变固态,才可开始搅动。轻轻搅拌,然后时间不要太长,炒的太老没有松软的质感盛起待用

3.  在平底锅放一块玉米饼烤热并加乳酪丝于上面,加入了炒鸡蛋和可选切碎的水果或配菜。

4.    折一半,盛起食用。


Sunday, June 29, 2014

Kimchi Rice Vermicelli Soup 韩国泡菜米粉汤

Quick and Easy Korean Meals in 10 Minutes?

Previously, we covered the simple and easy way of making Korea's national dish, Kimchi. Once you have this ready-made Korean dish in your fridge, you can easily prepare various Korean meals anytime as you wish. For Korean families, kimchi seems to be a must in their food list. You can find one in nearly every fridge of a Korean home! Smile

Often when kimchi has been stored in the fridge for a while, it will become more sour and pungent. This is because Kimchi will continue to ferment even under low temperature in the fridge. In such circumstances, instead of consuming it raw as a side dish you may consider incorporating it into cooking, upgrading it from a side dish to a main meal instead.

In this post I am going to share with you an idea of serving Korean main meal in less than 10 minutes! Yes, in fact this is one of my favourite lunch meals that I make at home during the office lunch hour.

Lately I like to rush back home (12 minutes away from office) for lunch. Even though Auntie Lan does prepare rice meal at home for hubby and son but usually during lunch hour, soup noodle is more of my preferred choice than rice meal. Since I only have an hour of lunch time, with 25 minutes taken up by traveling, how do I maximize the remaining 35 minutes to prepare a separate lunch meal ?

Well, the secret is quite simple. You just need to have all ingredients standby in the fridge and just throw them altogether in a saucepan for cooking.

For this Kimchi Noodle Soup ( Kimchi  menu, simply add kimchi to a cup of boiling water or stocks, season to taste and throw in your choice of noodle ( I used rice vermicelli)! As simple as 1, 2, 3 and in 10 minutes time you get to enjoy a bowl of delicious Kimchi Noodle Soup!


You can add more flavor to this Kimchi Noodle soup by adding any side ingredients such as tofu, fish balls or meat balls, fish cake etc. as desired. You can also garnish it with spring onion or Korea seasoned and roasted dried seaweeds ( Gim, which I bought from Korea) to your liking.


The following is my simple Kimchi Noodle Soup I made for my lunch today!
Hmmmmm!!! Mash eet da!! Yummy! kimchinoodlesoup1
Since the Kimchi we made was mildly hot, you can see the soup was clearer than what you can expect from the famous Korean Shin Ramyun instant noodle soup which is bloody red and hot!
In less than 10 minutes, here is the empty bowl! P1000390
After enjoying this nutritious, warm, and satisfying noodle soup, I still have another 15 minutes rest time before heading back to workSmile with tongue out

Friday, June 20, 2014

Simplified Kimchi 韩国泡菜

Na Du Se Kimchi! 
I must say Kdrama not only successfully promoted Korea tourism worldwide; even the Korean food culture has now slowly blended into our daily cooking.

Today in this blog, follow up on my coverage of my Korea trip, I would like to introduce a simple way of making Kimchi. Kimchi is widely known as one of Korean famous signature foods. It is also of my favorite Korean foods.

During our Seoul and JeJu trip, we noticed nearly every meals we had regardless whether rice, noodle, BBQ or steamboat, various banchan or side dishes would be served along too. Amongst these banchan, Kimchi which regards as Korean National dish is most often served. 

Kimchi is a spicy, fermented pickled vegetable with variety of seasonings. The main vegetable used for this dish is napa/long cabbage and its key seasoning is the Korean red chili powder flakes and the common natural ferment agents comprising of fruit with citric acid such as ginger, apple and pear. kimchi_collage 
The traditional Kimchi making is very tedious and time consuming with a long fermentation process. Shown here is a simplified version, introduced by Wai. She initially found this recipe on the Internet but at the end it was her Indonesia maid, who has mastered the skill of the Kimchi making process instead.

3 weeks ago, she invited us to her house to have our Korea photos sharing cum kimchi making session. I took the opportunity to record down the whole process. Shared below is the Simplified Kimchi Making video.

Here in Malaysia, it is not cheap to buy Kimchi over the counters. Furthermore, we will never know what sort of added preservatives are in it. This Kimchi making process is simpler than I expected. It probably can’t get any easier than this; no excuse not to try eh?

Sunday, June 15, 2014

Korea eat, shop and play

Annyeonghaseyo! Hello to all!

In recent years, the influence of Korean drama (Kdrama) and Kpop created strong Korean wave swept across all over Asia especially in the South East Asia. Being one of the Kdrama followers myself, I must admit I have been longing to visit Korea after watching those dramas.

However, I failed to convince HB to include this country in our travel destinations, as he regarded Korea as merely shopping heaven for ladies, crowded high tech cities with little surprises and nothing much for an adventure seeker. Hence, I had to find other companions to go with.

Finally at the end of April 2014, I managed to gather 2 of my 30+ years’ primary schoolmates Wai and Joyce to join me. With the addition of another close friend of Joyce, LI, we formed the Malaysia A4 Ajumma (Auntie) team. Instead of going with a travel agent, we decided to brave ourselves for an 8 days 7 nights DIY tour to Seoul and Jeju.

Being the main organizer of the team, I started to plan and book air tickets since last year. I was pleased that it was so easy to locate so many useful and detailed Korea DIY travel sites via internet such as and by just reading thru them and I had no problem to come up with our own itineraries. Hostel booking was also hassle free by referring to the famous

I enjoyed the trip very much. However, traveling on our own in Seoul by using public transport, some intensive walking was unavoidable. Even for myself, who was more used to running long distances among the 4 of us, found the walking trips we had in Seoul strenuous, not to mention for the other 3 Ajumma members, who were not as sporty and were so used to travel with travel agencies with fancy tour bus to hop on and off throughout the entire traveling period, these walks were overly taxing.

Every night, when we returned to the hostel, our calf muscles were so sore. Luckily LI brought muscle pain relief gel and it was the life savior to us! I guess, after this trip if I were to organize another DIY tour they would not dare to join me again hahaha……

After completing the tour, I have to concur Korea is one of the safest countries to travel on your own even if you do not speak their language. Tourist information and directions are easily available especially in big cities like Seoul, Busan and Jeju Island.

What follow were some of the highlights of our trip:

The ancient side of Seoul : Palaces and Hanok village   koreapalaces_collage

The urban side of Seoul seoulshopping_collage

Spring in Seoul:

The Nature side of South Korea: Jeju Island jeju_collage

Following were the food we devoured during our trip in Seoul and Jeju.

Seoul Signature dish : Ginseng Chicken Soup Ginseng chicken soup_collage

Food in Gwangjang Market, one of Korea's largest traditional markets: Tteokboki_collage bindaetteok_collage blood sausage_collage

Food in Insadong shopping area: insadong_foodcollage

Rice and Noodles set:
korea_rice setcollage



Famous Namsan market Noodle: namsanoodle_collage

Seoul Street food:
friedchicken_collage koreastreetfood_collage

Seoul fast food


I had to say that throughout the trip, the food we had in Jeju was the best especially the Abalone seafood.

I had to give credit to our Taxi driver cum guide we chartered in Jeju Island, who brought us to local restaurants patronized by the locals to taste the authentic local delicacies rather than the other restaurants catered to foreigners and tourists traveling in packaged tour with travel agencies.

Jeju Abalone Seafood Steamboat


Jeju BBQ Black pig

Jeju famous Sister Noodle house

Check out also the video clip of the Seoul Night Food at Pojangmacha, small tented street food stalls.

Seoul Night Food at Pojangmacha

Saturday, May 31, 2014

Happy Dumpling day! 端午节快乐


Finally, the end products ……….

Penang Nyonya Bak Chang

( Glutinous Savoury Rice Dumpling).

This year Chinese rice dumpling day falls on Monday 23rd May 2014 (also is fifth day of the fifth month of the lunar calendar on which the Chinese calendar is based)

Happy Dragon Boat Festival  to all Chinese readers !






Friday, May 30, 2014

Penang Nyonya Rice Dumpling 粽子


Look what we have here?

Bamboo leaves, glutinous rice, marinated pork belly ………

Ok, by looking at these ingredients, can you guess what we are going to prepare?

29th  May 2014 ( Thursday)

rice dumpling collage

Yes, it is Rice Dumpling ( Bak Chang) 粽子!

Another 2 more days we are going to celebrate the Dragon Boat Festival (Duan wu jie) 端午节 and following Chinese traditional custom, the main food to prepare for this day is "Zong Zi" (Rice dumpling).

I had introduced this traditional Penang Nyonya glutinous rice dumpling recipe before in this old blog post Bak Chang (Savoury Rice Dumpling) 咸肉粽子 back in 2010 when I still resided in Auckland, New Zealand.

Along with the recipe, I uploaded the video below, featuring our master Chef Auntie Lan showing the right way to wrap the rice dumpling. Recently, I was so pleased to find out that this video received very good response and already getting more than 34 thousand hits!

I notice more and more Chinese traditional recipes and food preparation skills seem to gradually get lost in the process of modernization. If we continue not making any effort to preserve them via the right channel/media, I doubt the young generations will get the chance to learn and inherit these skills/rituals to run down the generations. Or worst, they will be lost forever.

Good things are meant to be shared. Visual aid is always easier to facilitate learning. Hence,I really hope the following video will offer helpful guidance to those interested in learning to make Bak Chang ( Rice dumpling) !


We are still in preparation stage, soaking the bamboo leaves and glutinous rice overnight, will only start to make by tomorrow, will update again when the “end products” are ready this Saturday! Stay tune Open-mouthed smile

Sunday, May 18, 2014


Heat it up again!
I just realized since CNY I have not been updating this site! Which also means, I have not been active in kitchen for so many months?

Well, I have to admit that, I am guilty as charged. Frankly, for the past months other than focusing on work, much of my free time was spent on running, gardening and at some point I was rushing sewing projects to prepare wedding gifts and baby gifts to my colleagues.   I will share the photos of these sewing projects in later posts.
Besides, I must confess in the last few months I was kind of addicted to the small screen of a tablet chasing after a few famous Korean dramas. The Korean wave was still on to me, as I just came back from my 8 days DIY trip with 3 lady friends near the end of April 2014. I will try to find time to share some of the highlights of my Korea trip later especially the food we enjoyed there.

Last Sunday morning, after my routine long run and some weeding at my garden, I decided to resume my baking activity by trying out this simple cookies recipe.  I had prepared the ingredient even before my Korea trip and I told myself not to delay anymore and decided to finish them off.
This recipe was extracted from Yum Yum food magazines featuring Chinese New Year cookies, but this cheese cookie can be served anytime of the year.  It is especially great for afternoon tea serving as kids-friendly nutritious snacks!


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