F

or many of us, healthy eating is a stop-and-start kind of thing. Something spurs us to action.

The ongoing Ramadhan holy month, for instance, or another birthday to take stock of our lives '€“ and we try to take charge of our eating habits.

Despite our good intentions, we end up slip-sliding back to our old ways, calling up fast food delivery even though we would save money and our waistlines with a little preparation by cooking meals ourselves.

Here are several healthy recipes courtesy of Smart Eating: 1,000 Techniques for Smart Eating and Healthy Living, a book released earlier this year by nutritionist Dr. Samuel Oetoro (Twitter: @smart_eating) and husband-and-wife Erwin and Jana Parengkuan, who own the Central Jakarta bakery and café The Baked Goods.

Use them now during fasting month, and at any time in taking over a healthier approach to eating.

Tofu and Vegetables with Red Ricecakes

(serves 4)

A guilt-free take on the traditional dish, with the following benefits. its clear broth is not fat-laden; like the usual coconut milk base;  chayote squash is known for its digestive benefits and for combatting fever; red rice is lower in calories and has higher fiber than white rice.

Ingredients
1.2 liters chicken stock
200 grams chayote squash, cut into long thin strips
160 grams tofu, cut into cubes
10 candlenuts, ground
2 medium-size pieces lengkuas
5 cloves shallots, ground
2 cloves garlic
160 grams soybeans
4 daun salam leaves
2 stalks lemongrass

Method

Saute shallots and garlic until fragrant.

Add stock, boil, adding candlenuts and lengkuas.

Add soybeans and cover until soybeans are cooked.

Add squash and tofu, followed by salam leaves and lemongrass.

Add salt and pepper as needed.

Red ricecakes

Soak the rice for 20 minutes.

Fold banana leaves, green part facing inside.

Fill only half of the full length of the lontong.

Arrange the lontong in a pan, covering them with water.

Cook for about 1 hour. Check if the rice is cooked through or needs additional cooking.

Fruit Salad with Yogurt and Mango

(serves 4)

Fruit is always good for us. Make it even better for you with the antioxidant properties of five different colored fruits, and a low-sugar, low-fat natural dressing. One portion is only 140 delicious calories.

Ingredients
1/3 medium papaya, peeled and cubed
2 red apples, unpeeled and cubed
1 medium jicama (bengkuang), peeled and cubed
8 strawberries, quartered
1/3 melon, peeled and cubed
Juice of 1 orange

Dressing:

250 ml plain yogurt

1 Harum Manis mango, peeled and diced

Combine yogurt and mango in blender

Method

Place the prepared fruits on a plate.

Put dressing over the fruits.

Drizzle orange juice over the salad.

Free range Chicken with Ginger and Tauco Sauce

(serves 4)

Listen up, chicken lovers. This satisfying and tangy dish has a fraction of the calories of the fast food fried chicken options, none of the bad cholesterol from frying and its soybean-based Tauco sauce is a healthy source of protein.

Ingredients
1 free range chicken
6 cm ground ginger
Salt

Method

Place ginger inside the chicken.

Rub a little salt over the chicken.

Steam the chicken in a pan.

Tauco Sauce
2 red chilis, sliced
1 orange chili, sliced
4 shallots
2 tablespoons tauco
Lime
½ teaspoon sugar

Put chilis, shallots, tauco, lime juice and 1 tablespoon of water into a bowl, mix evenly, add sugar. Add water as needed.

Pure Orange Juice and Passionfruit

(serves 4)

A purely delicious and no-fuss good-for-you juice. High in vitamin C and less than 100 calories in each serving, it is ready in a jiffy.

Ingredients
Juice of 12 oranges
Contents of 6 passionfruits
Honey