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Wot'cha cooking ep 22 nutrition

Get Active TV: Wot'cha Cooking? [Episode 22]

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Join host Ben Logan Sng, Singapore Sport Institute Dietitian Dr. Ricco & Active Health Coach, Sharmila Begum, as we whip up 3 delectable dishes for you today.

1) Beetroot Stir-fry

2) Fish Dish

3) Sienna’s Apple Roses

Find out how you can still indulge in your favourite food while keeping healthy at the same time! Have a go at these recipes and cook up a healthy feast for you and your loved ones.

Enjoy the programme!

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Beetroot stir-fry (Serves: 3-4 pax)  I Prep time: 15-20minutes  I Total Time: 30 minutes 




150g beetroot, diced


1 tbsp oil


¼ tsp mustard seeds


¼ tsp urad dhal (split black gram)


1 stalk curry leaves


½ tsp turmeric powder


½ tsp chilli powder


1 small onion diced


1cm ginger sliced


½ cup water


¼ cup low fat milk


Salt to taste



  • Add oil into a pan. Once oil is heated, add mustard seeds and urad dhal, curry leaves and stir till it crackles.
  • Add onion and saute till translucent.
  • Add ginger, turmeric powder and chilli powder and stir to combine.
  • Mix beetroot into the masala and add water to coat beetroot.
  • Cover pan to let beetroot cook, stirring occasionally.
  • Once beetroot is cooked, add salt to taste and finally add low fat milk.
  • Bring it to a boil and switch off stove.
  • Serve and enjoy


Sienna’s Apple Roses (Serves 4-6)




2-4 red apples

1 lemon

1-2 sheets of Short crust pastry, ready rolled

1 Tbsp Sugar

1tsp Cinnamon

Milk to brush




  1. Preheat an oven to 190 degrees celcius

  2. Squeeze half a lemon into a bowl of water

  3. Slice apples thinly into discs and then slice each into a half circle shape. Remove the core. Place into the water bowl and microwave for 2 minutes. Drain carefully

  4. Take pastry from the freezer and place a sheet on the bench

  5. Paint the top 2 inches of the pastry with milk and sprinkle some sugar and cinnamon on top. Lay the sliced apples along the top edge length ways so they half stick up above the pastry.

  6. With a knife cut the pastry about 2cm below the apples, and fold up on top of the apples

  7. Starting at one end, gently roll the pastry up into a rose flower shape. It shouldn’t be too tight. Place each one in a muffin tray.

  8. Sprinkle with a little more sugar and cinnamon and bake in the bottom half of the oven for about 30 - 40 minutes or until golden and cooked. The Apple edges might burn a little, that’s ok! Allow to cool and eat warm. Beautiful and delicious, everyone will be impressed!


Fish in a bag 2 ways (Serves 2-4)




Mediterranean Bag

White flesh fish, 150g per person

8 Cherry tomatoes, halved

Handful of Kalamata olives, stones removed

4 Asparagus spears

Knob of butter

½ lemon, sliced

Splash of white wine (optional)

Sheet of aluminium foil


Thai Bag

White flesh fish, 150g per person

½ cup coconut milk

2Tbsp sweet thai chilli sauce

½ red chilli, sliced

½ lime, sliced




  1. Turn oven on to 200 degrees celcius 

  2. Take a sheet of aluminium foil, approx 60cm long. With the narrow end facing you, fold in half. Then, fold two of the remaining three sides over in 1cm folds, three times, pressing down hard each time. You now have a nice bag that looks like an envelope.

  3. Simply fill each bag with your ingredients, starting with the fish first, then pile in your other ingredients. Seal the fourth side tightly by folding, and place on a tray in the middle of your oven for 15-20 minutes until cooked (depending on the thickness of your fish). Serve at the table, 1 bag per person. Enjoy the smell and drama as you tear open the bag!