Healthy Cooking Class: Foods from Asia

The traditional Asian Diet revolves around rice, noodles, breads, millet, corn, and other whole grains, along with fruits, veggies, legumes, seeds, nuts, vegetable oils and fish.  Red meat is not regularly eaten, usually only once a week.

People in Asian countries tend to have lower rates of cancer, heart disease, and obesity than Australians, and they typically live longer, too. Researcher’s suspect that owes largely to their diet: a low-fat, healthy eating style that emphasizes rice, vegetables, fresh fruit, and fish, with very little red meat.

In today’s class we made the traditional Indonesian dish, Gado Gado.


What’s so good about it?

Gado-Gado is rich in essential nutrients like carbohydrate, protein, fats, vitamins and also fibre. Carbohydrate mainly comes from rice. The protein in Gado-Gado mainly comes from the egg, tofu and tempeh (a sesame-based food). This dish has important nutrients needed by the body to build up, repair, and replace the tissues in our bodies. The protein source is considered to be healthier as it comes from plant and not from animal.

Gado-Gado contains very little fats and almost no cholesterol at all. The very little amount of fats comes mostly from the peanut sauce. The rest of the ingredients to make Gado-Gado are vegetables, which are rich sources of vitamin and fibres. Fibre helps the body with bowel function, and helps prevent heart disease. Most vegetables in Gado-Gado are green in colour and are a rich source of folate, and B vitamins, which are important in producing healthy red-blood cells and preventing a certain type of anaemia, and is also needed to reduce risks for spina bifida, a serious birth defect.


The students were split into groups to focus on different elements of the dish. One group worked on making the peanut sauce from scratch, another on preparing and cooking the vegetables and the final group cooked the prawn crackers, tofu and egg to serve on the side. Great team work by all, the final result was delicious 🙂 🙂

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