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Cook Smart

Cook Smart

Discover effective ways to maximize your cooking creativity.

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Boost Flavours with These Healthy Cooking Methods!

Good nutrition is not just about eating the “right” food but also about preparing these foods in ways that will maintain their nutritional benefits. Healthy food preparation has a reputation for being expensive and not tasting very good but guess what? It’s never the case! Healthy cooking can be flavorful and delicious too.

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lt's All About Cooking A Tasty,
Balanced & Nutritious Meal!

These cooking methods can maintain the nutrient content of the foods
we prepare without compromising on the flavours! Find out how.


Be a smart cook

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Be a Smart Cook! Choose These Healthier Alternatives

There’s no need to sacrifice flavour. Here are some healthy substitutes to help reduce the amount of salt, sugar and calories for a healthier meal with the same great-tasting flavours!


If your recipe calls for

Substitute or add in



Brown rice
Brown Rice
(High in fibre)



Low-fat yoghurt
(High in calcium)

Salad Dressing

Low-fat yoghurt
(High in calcium)
Olive oil
(Contains healthy fat)
or Lemon juice

(Packed in Vitamin C)


Fresh fruits
(Loaded with Vitamins)

Soy Bean

Pick The Right Fats

Fats may have a bad reputation but we need to understand that not all fats are the same. While bad fats can wreck your health, good fats play an important part in your diet – it’s vital to your physical and emotional health. Get to know the difference between good and bad fats and include more good fats in your diet to improve your mood, boost your energy and well-being.


Trans fats and saturated fats are known as the “bad fats”. These fats raise bad cholesterol levels and lowers good cholesterol levels and raises the risk of heart disease, stroke and other chronic conditions.

Trans fat - primary sources include:

Packaged snack foods such as crackers and chips

Stick margarine

Red Meat
Red meat such as beef and lamb and chicken skin.

Milk Products
Whole-fat dairy products such as milk, cream and cheese

Monounsaturated fats and polyunsaturated fats are known as the “good fats”. It’s good for your heart, your cholesterol, and overall health.

Monounsaturated fat - good sources include:

Olive, sunflower, palm, and sesame oils


Fatty fish such as salmon, tuna, kembung and sardines

Tofu and soymilk

The Complete Guide to Storing Food in the Kitchen

Storing your groceries at the right place can make your food last longer!


The Door

• Avoid storing highly perishable foods at the door because it is the warmest part of the fridge.

• It’s the most convenient place to store sauces, condiments, soft drinks, juice and cold water.

The Freezer

• Freezers should be kept at 0°F (-18°C).

• It is perfect for frozen meat in airtight packages and ice-cream.

Upper Shelves

• Upper shelves are usually constant in temperature.

• Best for food items that you want to be able to see first when you open the fridge such as dairy products, drinks or ready-to-eat food.

Bottom Shelves

• This section is the coldest spot in the fridge.

• Good to store raw meat and poultry that’s wrapped and placed on a plate and even eggs in a carton.

Crisper Drawers

• Crisper drawers tend to retain some moisture which is good for fresh produce.

• Good for storing certain fruits and vegetables that produce a gas that can cause other produce to become spotted or soft.

• Designate one drawer for meat.

Click on the to learn more on what goes where.

Pantry: Top Shelf

• Store canned goods here because it can last up to 2+ years. Make sure the temperature is at about 37°C.

Pantry: Middle Shelf

• Mayonnaise and peanut butter can be stored in the pantry. Store mayo in the fridge once the bottle is opened.

Pantry: Bottom Shelf

• You can store potatoes here because it’s cool, dark, dry and well ventilated.

• Store onions separately because potatoes and onions release gases that will cause the other to spoil faster.

• Some fruits ripen at room temperature.

• Tomatoes ripen well and doesn’t lose its flavour when placed out of the fridge.

Click on the to learn more on what goes where.


Keep all items as orderly as possible for more storage space and easier access.


When adding in cooking aids (sauces, mixes and flavour enhancers) to your cooking,

taste the dish before adding in salt.


Store leftovers in clear containers or bags so you easily find it.


Discard food that is spoiled or has been stored past the recommended storage time.

Clean the fridge out frequently to prevent odours, dirt and fungus.

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