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Healthy, affordable meal prep recipes from chefs in Singapore, including vegetarian, gluten-free options

Healthy, affordable meal prep recipes from chefs in Singapore, including vegetarian, gluten-free options

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Text: Natasha Khoury

Editor: Janice Sim


Working a healthy diet into your life might seem like a chore and at times, a huge hole in your pocket when grain bowls and salad bars in Singapore aren't exactly what we call affordable. But with meal prep, you resolve a few meals in a single session and get to control how much salt, fat, or sugar goes into your food. To get us started, we turned to a few of our city's chefs to curate each of their own version of a meal prep — recipe included. Below, you'll also find vegetarian and gluten-free dishes within. So get cooking, and who knows this could ignite a newfound liking to your kitchen.

Salmon and vegetables 

By head chef Sam Poh of Halcyon & Crane
Serves 1
Estimated cost: $8

Here's what you need:

200g Salmon
30g Steam Broccolis 
3 Steamed Baby carrots 
50g Thai Asparagus

How to make it:

1. Season the salmon with salt on both skin and meat sides.
2. Add in olive oil on a non-stick pan and sear the skin first until skin is crispy.
3. Flip it over and cook it for another 2 mins. Make sure the centre of the fish is around room temperature.
4. For Thai asparagus prepare a hot pan and add in olive oil.
5. Season with salt and black pepper and its done. Note: try not to cook the asparagus too long as it will lose its crunch.
6. Garnish with Thai chilli sauce.

Healthy, affordable meal prep recipes from chefs in Singapore, including vegetarian, gluten-free options (фото 1)

Brazilian Cheese Bread/Pão de queijo (Gluten-free)

By chef Mariana Almeida from The Butcher's Wife
Serves 15 of 8 diameters size
Estimated cost: $14.66

Here's what you need:

320g Tapioca Starch
150g Parmesan Cheese
130g Mozzarella Cheese
150g Whole Milk (room temperature)
150ml Cream (room temperature)
150g Unsalted Butter (room temperature)
Salt

How to make it:

1. Preheat the oven at 200˚C.
2. Grate both cheeses in a fine grater.
3. Sift the tapioca starch, and then add the cream, milk and butter (important to be in room temperature) and lastly the grated cheese.
4. Try your batter and add salt as you wish (depends of the saltiness of both cheeses). Gradually, incorporate all the ingredients by hand until everything is evenly mixed together.
5. Prepare a tray with cooking paper or just grease it with some oil. With the dough, create some ball shapes with approximately 8 cm diameter. Make sure to let some space between then so they can grow.
6. Cook for 30 to 40 minutes. Eat them warm.
7. The pão de queijo needs to be golden brown outside, and chewy inside. If 30 to 40 minutes is too long, you just shape them smaller, and will take less time to cook.

Healthy, affordable meal prep recipes from chefs in Singapore, including vegetarian, gluten-free options (фото 2)

Roasted eggplant, coconut cream and tomato pesto (Gluten-free, dairy-free, vegetarian)

By head chef Kurt Sombero of Meatsmith Little India restaurant
Serves 1
Estimated cost: $8.60

Here's what you need:

150g Eggplant 
100g Tamarind Paste 
200g Water
50g Honey
100g Coconut Cream 
10g Garlic
20g Onions
10g Ginger
8g Coriander Powder
10g Cumin Powder
5g Cinnamon Powder
4g Black Pepper
For all spices
1 tbsp Brown Sugar
Salt, to taste
100g Sundried Tomato Pesto
2pc Garlic, peeled
50g Fried Cashew 
5pc Basil Leaf
180g Olive Oil

How to make it:

1. Roast the eggplant directly in the flame until its black, place in a bowl and cover. Let it cool down.
2. Dilute the tamarind paste in the water and strain, mix in the honey and reduce until it's in a syrup consistency.
3. Peel the eggplant carefully making sure it remains intact. Place the eggplant in the tamarind glaze and store in the chiller overnight.
4. To make the coconut cream reduction: Heat up a thin layer of olive oil. Sauté onions, garlic, and ginger until fragrant. Mix in coriander powder, cumin, cinnamon powder, brown sugar and black pepper. Fold in the coconut cream and reduce gently on a medium heat not burning the bottom, until it coats the back on the spoon. Season with salt pepper and lemon zest.
5. To make the sundried pesto: Blend the sundried tomato, peeled garlic, fried cashew, basil and olive oil till it's mixed up.
6. To make the dish: Pre-heat the oven to 200°C. Place the marinated eggplant in a metal container spoon over the coconut cream and place it in the oven for 20 minutes till its warm inside and the sauce is bubbly. Slide it out of the metal tray to a plate, and then garnish it with the tomato pesto.

Healthy, affordable meal prep recipes from chefs in Singapore, including vegetarian, gluten-free options (фото 3)

For more chefs' recipes, click here.

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