Ask a DietitianDiet

New Year New Challenge with MyDoc

By 11th January 2021 No Comments

Happy New Year! 2020 was a difficult year. We spent our energy adapting to our new reality, protecting ourselves against COVID-19 and fearing for our loved one’s safety.

As we usher in the new year, there is no better time to have a second look at our new normal, and how we can make our health a priority.

That is why, for these first months of the year, MyDoc is challenging you to be healthier, starting with what you eat. 

Challenge #1: We challenge you to have at least one plant-based meal a week.

Health Benefits of plant-based diets

People that follow plant-based dietary patterns have:

  • Lower weight
  • Reduced risk of cardiovascular disease
  • Reduced risk of cancer

A plant based diet helps :

  • Reduce the instances of abdominal obesity
  • Regulate blood pressure
  • Regulate blood cholesterol
  • Regulate blood glucose (thus lowering the risk of diabetes by 54-77%)
  • Reduce inflammation markers (CRP, low oxidative stress and protection from atherosclerotic plaque formation)
  • Reduce risk of developing and dying from ischemic heart disease (32%) 

Why are plant-based meals good for our health:

  • They are higher in fibre, and lower in caloric density, 
  • It benefits the gut microbiome and improves our gut health; 
  • Plants are packed with phytonutrients, antioxidants & anti-inflammatory properties.

Fun fact: Athletes that follow plant-based diets experience reduced oxidative stress & inflammation, less muscle damage, better immunity and better recovery from exercise.

Are you convinced? Let’s try them out!

To get you started on a plant based diet, I’ve prepared a simple recipe you can share with your friend or family. Get your creative rolling and try different plant-based dishes every week.

Don’t forget to share your creations with us! Post your plant-based meals on Instagram, Facebook, or LinkedIn and tag our team as well for some feedback!

Eggplant with tofu stir-fry with red rice

Serves 2 

Ingredients

  • 2 tbsp Canola Oil (divided)
  • 2 Eggplant (Japanese, large, cut into 3-inch pieces)
  • 160 grams Tofu (extra firm, drained and crumbled)
  • 2 Garlic (cloves, thinly sliced)
  • 2 tsp Sesame Seeds
  • 1/3 cup Thai Basil (roughly chopped)
  • 1 Red Hot Chili Pepper (chopped)
  • 1 1/2 tbsps Lime Juice
  • 2 tsp Tamari

Method:

  1. In a skillet over medium heat, add half of the canola oil then the eggplant. Cook until slightly browned, about 6 to 8 minutes. Remove and set aside on a plate.
  2. In the same skillet, add the remaining avocado oil and then the tofu—Cook for about 2 to 3 minutes. Add the garlic and sesame seeds and cook for 1 minute more. Add the basil, chilli pepper, lime juice, tamari and the cooked eggplant. Cook for another 1 to 2 minutes or until everything is combined and warm.
  3. Divide between plates, serve with ½ bowl of red or brown rice. 

Notes:

Refrigerate in an airtight container for up to four days.
One serving is roughly 1 cup of eggplant and tofu.
If you don’t have Lime Juice, use rice vinegar instead.

Enjoy, and once again happy 2021!

Claudia Correia

Claudia Correia

Claudia has a degree in Dietetics and has a special interest in Women’s Health, Mediterranean Diet, Weight Management, Chronic Disease, Nutritional Wellness & Mindful Eating, as well as, in Cancer Nutrition Therapy. She is a dietitian member of SNDA (Singapore Nutrition and Dietetics Association) and member of the Academy of Nutrition and Dietetics. Claudia has been practising as a dietitian since 2010, and she has spent four years at Raffles Hospital. For the past years, she has been passionately working with her clients on areas such as weight management, women’s health, chronic disease management, wellness and oncology. Claudia has diversified experience from both Europe and Asia, coupled with the expertise of handling a variety of cuisines. She caters to the most varied needs of an individual. When consulting her clients, she educates and creates awareness of the impact of food, while emphasizing the enjoyment of food.

Leave a Reply