Health & Nutrition


Recipe: 3 Healthy and Nutritious Chinese Soups Your Kids Will Love

Nothing quite beats a comforting bowl of hot nutritious soup to end the day.

For the Chinese, soups are often a part of their daily meals. Bowls of nutritious goodness are served up over generations and they make a delicious dish on its own, or as a perfect complement to rice and dishes.

Healthy broths are easy to prepare, and they pack a punch of flavour and taste to tease the palates. Families can easily enjoy soups by cooking them over the stove, or simply putting the ingredients into a slow cooker in the morning, and return home to soup that has been simmered for hours.

Using readily available ingredients, we share 3 popular Chinese soup recipes to delight soup lovers, while nourishing your family’s health. For children under one, some parents prefer to serve soups sans salt, so salt to taste is optional. Feel free to substitute pork with chicken according to your family’s preference. Bowls up and enjoy!

Lotus Root Pork Ribs Soup Recipe

 


Lotus Root Pork Ribs Soup Recipe

Serves: 2-3

Ingredients:

  • 2 litres water
  • 300g pork ribs, or, chicken bones and/or breast
  • 250g lotus root, peeled and sliced
  • 5 red dates, washed and slit
  • 2 honey dates, washed and slit
  • 1 can braised peanuts, or peanuts from the dried goods section (optional, or if child has peanut allergy)
  • Dried scallops (optional, or if child has seafood allergy)
  • Salt to taste

Steps:

  1. Clean pork ribs and blanch in boiling water to remove scum. Remove and set aside.
  2. In a pot, add water, honey dates, red dates, lotus root, blanched pork ribs and bring to boil. Once boiling, reduce flame to low fire and simmer for about 1.5 – 2 hours.
  3. Add peanuts and salt, and serve.

Nutritional Benefits:
Lotus roots are loaded with essential minerals such as iron, fibre, Vitamin B and Vitamin C. They are believed to improve immunity and digestion, helps in constipation and boosts energy levels.

 

Spinach Egg Drop Soup Recipe

 


Spinach Egg Drop Soup Recipe

Serves: 2-3

Ingredients:

  • 2 litres water
  • 50g ikan bilis (dried anchovies)
  • 200g baby spinach
  • 3 well beaten eggs
  • 1 clove garlic, minced
  • 1 large yellow onion, chopped
  • 1tbsp wolfberries (optional)
  • Salt to taste

Steps:

  1. Bring water to boil and add ikan bilis to prepare broth. Boil and simmer for 30-45mins, and remove ikan bilis.
  2. Add spinach, garlic and wolfberries and cook until the spinach begins to wilt.
  3. Stir the mixture and allow broth to swirl, then carefully pour in the eggs, while stirring the broth. The eggs will cook upon contact with the broth and create ribbons. Season to taste with salt, if necessary.

Nutritional Benefits:
Ikan bilis are high in calcium and proteins which are needed for strong bones, teeth and healthy cellular functions. These little fish also boost iron and healthy polyunsaturated fats (omega-3 fatty acids) which are essential for healthy red blood cells, as well as brain and eye development. In addition to iron and proteins, Popeye’s favourite spinach is packed with niacin, zinc and Vitamins A, C, E and K, important nutrients to support heart health and promote healthy skin and hair.

 

Corn Carrot Potato Soup Recipe

 


Corn Carrot Potato Soup Recipe

Serves: 2-3

Ingredients:

  • 250 grams pork ribs, or, chicken bones and/or breast
  • 2 litres water
  • 2 corn cobs, cut to chunks
  • 2-3 medium-sized potatoes, peeled and cut to chunks
  • 1 large yellow onion, chopped
  • 2 carrots, peeled and cut to chunks
  • 2 stalks celery, sliced thinly
  • 1 tomato, sliced to wedges
  • 4 cloves garlic
  • Salt, to taste

Steps:

  1. Clean pork ribs and blanch in boiling water to remove scum. Remove and set aside.
  2. In a pot, add water and all ingredients (except salt) and bring to boil. Once boiling, simmer over low fire for another 40-50 mins. Season to taste with salt.

Nutritional Benefits:
Corn, carrots, potatoes, celery and tomatoes are brimming with flavonoids, antioxidants, and are excellent sources of Vitamin A, Vitamin B6, Vitamin C, potassium and fibre. They help to protect our body from infections, support our nervous system and keep our metabolism healthy.

These homemade Chinese soup recipes are favourites with many families for their quick and easy preparation methods, and hearty nutritional benefits especially for children. Soups are also a brilliant way of meeting the day’s fluid intake as we raise healthy, world-ready children by eating well.

What are some of your family’s favourite soups? Do share them too!

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