Healthy Porridge & Soup Recipes

PorHriedgaelt&hSyoup

ChiSclkoe.wnnhCWfo.ciolodkmeRr .imceyIngredients w1 cup dry (uncooked) NHF red brown rice w1 lb boneless, skinless chicken breast w¼ cup NHF olive oil, butter, ghee or vegan butter 5 cloves garlic, minced 1 cup chopped yellow onion 3/4 cup chopped celery 3/4 cup chopped carrots 1 teaspoon dried thyme 1 teaspoon dried rosemary 2 teaspoon NHF sea salt NHF pepper to taste fresh thyme, for garnish (optional)

Ingredients 2 bay leaves 6 cups low sodium chicken broth 2 cups water (or additional chicken broth) 1/2 cup gluten-free all purpose flour 1 cup NHF regular rolled oat or almond milk .my• Preparation Rinse the rice under running water. Place the uncooked rice, chicken breast, garlic, onions, celery, carrots, thyme, .nhf.comand water into your slow cooker. rosemary, NHF Himalaya rock salt, bay leaves, chicken broth • Cover and cook on the high setting for 3-4 hours or on the low setting for 7-8 hours. In the last 1/2 hour of cooking, remove the chicken from the slow cooker. Allow to cool slightly and w• then use two forks to shred the chicken into small pieces. wbutter or NHF olive oil in a saucepan. Add the flour and let the When the rice is done cooking, remove the bay leaves and add the shredded chicken back into the slow cooker. Melt the wadding in the milk. Continue to whisk until all lumps have mixture cook for 1 minute. Whisk the mixture slowly while dissolved. Allow the mixture to thicken and become creamy. • Add the creamy mixture into the slow cooker. Stir to combine. Add additional water or milk to your preference if the consistency is too thick. Taste and season with salt and pepper if needed. Garnish with fresh thyme and serve.

www.nhf.com.my Slow Cooker Chicken Wild Rice Soup

Ingredients 1 cup dry (uncooked) NHF red brown rice 1 lb boneless, skinless chicken breast ¼ cup NHF olive oil, butter, ghee or vegan butter 5 cloves garlic, minced 1 cup chopped yellow onion 3/4 cup chopped celery 3/4 cup chopped carrots 1 teaspoon dried thyme y1 teaspoon dried rosemary .m2 teaspoon NHF sea salt NHF pepper to taste .nhf.comfresh thyme, for garnish (optional) w• Preparation wwater into the rice. Put the rice into a small pot and rinse with cold water a few times. Discard the cloudy water and add 3 cups of filtered w• Add all the ingredients into the pot and bring it to bowl on medium heat. Lower the heat to simmer, cover the pot, and let cook for 45 minutes or until the rice breaks down completely. • If using egg yolk, lightly beat the egg yolk and add to the porridge. Stir a few times, and let cook for about 1-2 minutes. • Before serving, remove the dried scallops (you can eat them) before using a blender to puree the porridge. Serve it cool to avoid burning your baby.

w5wwGwirtah.ninChoPfc.ocoronrmiudtg.,me y Apples & Berries Ingredients ½ cup NHF soft brown rice ½ cup NHF regular rolled oats ¼ cup NHF quinoa

Ingredients ¼ cup NHF red rice ¼ cup ground flax ½ teaspoon NHF Himalaya rock salt 4 cups water 1 tablespoon NHF coconut oil ¼ cup unsweetened coconut flakes 1 large sweet-tart apple ½ cup blueberries dash of nutmeg 2 tablespoons NHF honey + enough to serve .myPreparation .nhf.com• Combine NHF soft brown rice, NHF regular rolled oats, quinoa, red rice and ground flax, salt and water in a medium pot and bring to a boil. ww• • Reduce heat to a low simmer and partially cover, stir occasionally while cooking cereal until all the water is absorbed - about 40 - 50 minutes. wtypical stick-to-your-ribs oatmeal. (Advance prep: You can If the result is looking a little two stiff feel free to add a bit more water, overall you’re going for a softer result than your make this ahead and store it in the fridge for up to five days, makes for a great weekday breakfast.) • In a small pan heat the coconut oil and toast the coconut flakes over medium-high until evenly brown, about 2 minutes, then transfer to a plate. Toss in chopped apple, nutmeg and honey and cook, stirring constantly so as not to burn. Cook about 3 minutes until tender and lightly browned. • Remove and begin plating, and toss blueberries into the pan only very briefly to coat with excess sugar and change colour to a deep, rich blue before adding to the top of your breakfast.

wBwanBwar.onnwahnPf.ocRroircmiedg.me y Ingredients 75 grams NHF Brown Rice Pinch NHF Sea Salt 500 ml milk A few grates of fresh nutmeg 2 whole bananas Dash or two of vanilla

Preparation • Bring NHF Brown Rice and NHF Sea Salt to a boil in 1 1/2 cups water. Lower the heat to a slow simmer and cook for twenty five minutes. • Once the water has absorbed into the rice, add half of the milk and stir in the grated nutmeg. Turn off heat and allow the rice to sit an additional ten minutes covered to allow the flavours to infuse. • Place the rice mixture into a blender with the bananas, the remaining milk, the vanilla and the pinch NHF Sea Salt and www.nhf.com.my• Fill the Little Mashies pouch and enjoyblend until smooth.

Quwin.onahPf.ocrormidg.me yIngredients ww175g quinoa ½ vanilla pod , split and seeds scraped out, or 0.5 tsp vanilla extract 15g creamed coconut 4 tbsp NHF Chia Seeds 125g coconut yogurt For the topping (to serve 2) 125g pot coconut yogurt 280g mixed summer berries , such as strawberries, raspber- ries and blueberries 2 tbsp flaked almonds (optional)

Preparation • Activate the quinoa by soaking overnight in cold water. The next day, drain and rinse the quinoa through a fine sieve (the grains are so small that they will wash through a coarse one). • Tip the quinoa into a pan and add the vanilla, creamed coco- nut and 600ml water. Cover the pan and simmer for 20 mins. Stir in the chia with another 300ml water and cook gently for 3 mins more. Stir in the pot of coconut yogurt. Spoon half the yanother pot of yogurt, the berries and almonds, if you like. porridge into a bowl for another day. Will keep for 2 days cov- .m• ered in the fridge. Serve the remaining porridge topped with www.nhf.comslices and pomegranate seeds. To have the porridge another day, tip into a pan and reheat gently, with milk or water. Top with fruit - for instance, orange

www.nhf.com.my Mung Beans Soup

Ingredients 2 cups dried NHF Mung Beans 400 g 6 cups vegetable broth 1.4 L 1 tbsp NHF Olive Oil 15 mL 1 cup diced white onion about 1 onion 2 cloves garlic minced 2 tbsp freshly grated ginger 1 cup celery diced 1 14-oz can coconut milk 414 mL y3 cups fresh spinach roughly chopped .mNHF Sea Salt to taste .nhf.comPreparation • Beans: Rinse NHF Mung Beans with cold water in a colander, picking out any bad looking beans or pebbles. Add beans to wbring to a boil. Reduce heat to reach a gentle simmer, then wcook the beans, uncovered, for 30 to 40 minutes. They are a large pot along with vegetable broth. Set heat to high and wfinished when they are soft and some have burst. Most of the water should be absorbed, though a little is okay. • Flavor Makers: While NHF Mung Beans cook, heat oil in a large saute pan over medium heat. Add onion, garlic, ginger, and celery. Cook until onion is soft and translucent, about 5 minutes. • Soup: Add sauteed veggies into the pot of NHF Mung Beans, along with the can of coconut milk and chopped spinach. Let gently simmer until coconut milk is hot and spinach has wilted. Serve warm.

Black Sesame Soup www.nhf.com.my

Ingredients Mediavine 150 gram black sesame seeds, toasted 125 gram glutinous rice flour, toasted 100 gram rock sugar, or to taste (Note 1) 6 cups water yPreparation .m• .nhf.comneeded and increase the stirring frequency near the end. Toast black sesame seeds: Place black sesame seeds in a frying pan over medium heat. Stir with a wooden spoon as • You will know that the sesame seeds are ready when they start to pop. Immediately transfer the seeds to a cool plate/ bowl. wfingers. • Properly toasted black sesame seeds have a fresh nutty fragrance, and they shatter easily when you press with your ww• Grind black sesame seeds: Wait until the sesame seeds are at least warm to touch. Transfer them into a food processor and pulverize into a fine powder.

FingePr.noMrhrfii.ldclegotemM.imlkyPreparation Time : 5 mins Cooking Time : 5 mins wWaiting Time : 2-8 hrs hrs wwMakes : 1/2 Cup Ingredients Suits: 4-8 Months babies Finger Millet – 1/4 cup Ghee – 1/4 tsp Water – 1 cup

Preparation Soak Ragi in water overnight. You can just soak for 1-2 hours • too but overnight soaking is preferable as it softens the millet and yields thick milk. • Just 15 minutes before feeding, wash the soaked millets twice in water. Drain the water and transfer Ragi to Mixie jar. • Grind it for few pulses and add water. Grind for few more pulses until the milk is extracted well. • Place a thin cotton cloth on the mouth of a container. Pour the ground stuff over the cloth. Rinse the jar with some more water and pour it over the cloth. • Hold all the corners of the cloth and squeeze out the Ragi milk. Transfer the extracted Ragi milk to a tawa. Add 1/4tsp ghee. ybelow shown consistency is reached. • Heat the tawa in sim flame and keep stirring. In few minutes, the milk thickens. Switch off the stove when the .m• .nhf.com• Healthy and easily digestible millet porridge is ready! Serve warm! Once prepared, feed this within an hour. It is always good to feed fresh food to babies. • As it thickens quickly, from the start, cook in sim flame, giving some more time for it to cook well. w• When you are in hurry, you can even soak for half an hour and • Do not tend to add ghee at the end. Let the ghee cook with the milk. ww• extract the milk. In such case, add some more Ragi. This is best for breakfast. Any time before evening is preferable. Do not feed this for dinner. • As I have repeatedly mentioned, I don’t prefer adding salt/ sugar for babies below 1 year. I am sure your baby will enjoy this food without any more additions. • Warning! Mother’s milk is sufficient for babies till 6 months. Think twice and discuss with your Paed before starting other food!

Multigrain Millet Porridge www.nhf.com.my

Ingredients 2 tbsp Multigrain Health Drink Powder 1 cup water Preparation .my• • 1. Mix 2 tablespoons of Multigrain Health Drink powder in 1 cup of water in a pan. 2. Use a whisk to dissolve the powder and ensure there are no lumps. .nhf.comin between to ensure it stays smooth. • 3. Cook the mixture on a low flame for 5-10 minutes. Whisk • 4. Transfer to a bowl and serve hot. • You can customize this in a number of ways. You can add sugar, honey or jaggery, but do remember that sugar and wporridge is full of whole grains and is guaranteed to keep you honey are not suitable for babies under one. You can also wfull till lunchtime, so you can be fully energetic and productive sprinkle some chopped nuts or dry fruit for added crunch. This wthrough the day!

Mushroom Barley Soup www.nhf.com.my

Ingredients NHF Extra virgin olive oil 16 oz baby bella mushrooms, cleaned well and halved or sliced NHF Himalaya rock salt 1 yellow onion, chopped 4 garlic cloves, chopped 2 celery stalks, chopped 1 carrot, chopped 8 oz white mushrooms, cleaned and chopped ½ cup canned crushed tomatoes yNHF Black pepper .m1 tsp coriander ½ tsp to ¾ tsp smoked paprika .nhf.com½ tsp cumin 6 cups low-sodium broth (vegetable broth or beef broth) 1 cup NHF pearl barley rinsed wPreparation ww• In a large Dutch Oven, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add baby bell mushrooms and cook until mushrooms soften and gain some color (about 5 minutes or so). Remove from the pot and set aside for now. • In the same pot, add a little more extra virgin olive oil. Add onions, garlic, celery, carrots, and chopped white mushrooms. Cook for 4 to 5 minutes over medium-high heat. Season with salt and pepper.

Preparation • Now, add crushed tomatoes and spices (coriander, smoked paprika, cumin). Cook for 3 minutes or so, tossing regularly. • Add broth and pearl barley. Bring to a rolling boil for 5 minutes, then turn heat down. Cover and let simmer over low heat for about 45 minutes until the barley is tender and cooked through. • Add the cooked bella mushrooms back to the pot and stir to combine. Cook for about 5 minutes or so until mushrooms are .nhf.com.my•well warmed through. • Finish with fresh parsley. Transfer to serving bowls and enjoy! Heat the pan on a medium heat then add a splash of NHF olive oil. Dice the onion and fry until softened and slightly caramelised. Crush in the garlic, finely dice the celery, peel and finely dice the carrot, add to the pan and sweat off for a ww• few minutes. Add the NHF pearl barley and stir through, then add the wine and cook off until reduced. w25-30 minutes, stirring every few minutes or so. Add in the tin of cherry tomatoes, bouillon powder, boiling water and dried herbs. Stir, bring to the boil and simmer for • Once the NHF pearl barley is almost done (tender, still a little chewy but not hard or crunchy), stir through the vegan cheese, parsley and rosemary. Taste for seasoning, adjust as required, then serve up with a drizzle of NHF olive oil and freshly cracked NHF black pepper and enjoy!

wBHe.anamnhfSa.conoudpm.myIngredients w2 Tablespoons NHF Olive Oil w1 large carrot, chopped (1/2 cup) 1 stalk celery, chopped 1/2 onion or 1 large shallot, chopped NHF Himalayan Sea Salt and NHF Pepper 2 cloves garlic, pressed or minced Big pinch dried thyme 2 Tablespoons gluten free flour blend 4 cups chicken stock 2 cans beans, drained and rinsed 1lb ham steak, cubed

Preparation • Heat NHF Olive Oil in a large stock-pot or dutch oven over medium-high heat until the oil begins to shimmer. • Add onions, celery, carrot, and bell pepper. Cook for 4-5 minutes, stirring occasionally, until vegetables begin to soften. • Add garlic, NHF Himalayan Sea Salt, and NHF Pepper, and continue to cook for an additional 10 minutes until vegetables are soft and the onions are translucent. y• .m• • Add cumin, NHF Black Beans, vegetable stock, and the bay leaf. Bring to a boil then reduce to a simmer. Cover the pot and cook over low heat for 30 minutes until the NHF Black Beans are very tender. .nhf.com• Remove the bay leaf. Transfer about 4 cups (900 g) of the soup to a blender and puree until smooth, being careful not to splatter hot soup all over yourself and kitchen. • Pour blended soup back into the pot and mix to incorporate. Keep over low heat until ready to serve. wwwchips. Enjoy! • Garnish with fresh avocado, chopped cilantro, and tortilla

Vegan Mung Bean Soup www.nhf.com.my

Ingredients 2 cups dried NHF mung beans 400 g 6 cups vegetable broth 1.4 L 1 Tbsp NHF olive oil 15 mL 1 cup diced white onion about 1 onion 2 cloves garlic minced 2 Tbsp freshly grated ginger 1 cup celery diced 1 14-oz can coconut milk 414 mL 3 cups fresh spinach roughly chopped Salt to taste .myPreparation .nhf.com• Beans: Rinse NHF mung beans with cold water in a colander, picking out any bad looking beans or pebbles. Add beans to a large pot along with vegetable broth. wminutes. • Set heat to high and bring to a boil. Reduce heat to reach a gentle simmer, then cook the beans, uncovered, for 30 to 40 w•w• They are finished when they are soft and some have burst. Most of the water should be absorbed, though a little is okay. Flavor Makers: While mung beans cook, heat oil in a large sauté pan over medium heat. Add onion, garlic, ginger, and celery. • Cook until onion is soft and translucent, about 5 minutes. Soup: Add sauteed veggies into the pot of mung beans, along with the can of coconut milk and chopped spinach. • Let gently simmer until coconut milk is hot and spinach has wilted. Serve warm.

PorHriedgaelt&hSyoup