Say Goodbye To CNY Blues with Fresh, Healthy Picks from Cold Storage

The days of stuffing your face with prawn rolls, pineapple tarts and bak kwa without guilt are coming to an end (well at least, for me). I’m not someone who welcomes diets because there isn’t a single food group that I’m willing to give up. That is why I’m so thankful that Cold Storage’s versatile Health & Wellness Range covers pretty much everything I need to dish out a complete meal.

Sussing out what’s the best in each food group and counting calories can be quite a hassle, so we’ve done it for you!

Seafood

PURCHASE HERE: SUNSHINE Hokkaido Scallops 10-20 (800g)

Approximate calorie count: 195 calories for five seared scallops

Rich in vitamin B12 for healthy cognitive function, scallops are one of my favourite go-to’s. The omega-3 fatty acids help in balancing out cholesterol levels and improve blood flow. They also lower the risk of stroke, thanks to the reduction of blood clots. I’m someone who gets hungry easily, but this lean protein source keeps me feeling full for longer periods of time so I don’t go rummaging around for more food. Did I mention that scallops improve metabolism too?

A classic way to prepare them is by pan-searing the fleshy morsels with butter to get that gorgeously caramelised browning while retaining its fresh, sweet flavours in its tender middle. You don’t even have to go far with seasoning; a pinch of salt and pepper will do the trick. Be careful not to overcook them lest they end up tough and rubbery. For me, 2 minutes on each side gets the work done.

For someone who isn’t a big fan of veggies, serving seared scallops in a salad is the biggest motivation for me to chow down on my greens. Brighten it up with colourful additions like cherry tomatoes and your choice of dressing; I personally favour Thai-style salad dressing because it goes great with seafood and has enough flavour without being too heavy.

Meat

PURCHASE HERE: Grass-fed Angus Chuck Tender Steak Australia (280g)

Approximate calorie count: 216 calories 

Good news for steak lovers – you won’t have to give up this yummy dish in the name of good health! Boasting tons of amino acids, beef is one of the biggest sources of proteins and helps in improving muscle mass. What’s more, it’s been grass-fed which means it comes packed with nutrients and omega-3 fatty acids to give your brain the boost it needs. It also supports healthy blood sugar levels and is lower in saturated fat and calories.

This slab of beefy flavours makes it a good choice for grilling. If you have the time, I’d suggest tenderising it to guarantee a tender, melt-in-your-mouth feel. Marinating it with acidic ingredients such as lemon juice and buttermilk helps or if you have any pent-up energy, whack at it with a good ol’ meat mallet. Get a good sear going on one side before adding in a knob of butter, garlic and thyme. Baste the meat with all that flavour for a nice and juicy texture. 

Choose from a variety of sides to pair with your steak. Baby carrots, mashed potato, corn on the cob, char-grilled asparagus – the choices are vast. If it happens to be a cheat day, feel free to indulge with some gravy on your steak.

Vegetables

PURCHASE HERE: Asparagus – Mexico (450g)

Approximate calorie count: 52.5 calories for 112g (7 stalks)

Worried about calories? Not with this veggie. This savoury vegetable is loaded with fibre, vitamins A and C and lots of other nutrients that help with weight loss and improves digestion. For all the pregnant ladies out there, asparagus would be a helpful addition to your meal as a good source of folate to ensure your little one has a healthy development. In addition, it reduces the risk of neural tube defects. 

Asparagus is quite a versatile ingredient that can be boiled, steamed, roasted or sautéed. I prefer char-grilling it to get that nice, smoky flavour while still maintaining that crunch. Adding herbs such as rosemary can also add a nice touch. Tip: the ones with firm stems and tight, closed tips are the freshest.

PURCHASE HERE: K-MUSH Mini King/King Oyster Mushrooms – Korea (300g/400g)

Approximate calorie count: 49 calories for 148g

If you’re looking for a substitute for meat, mushrooms are the way to go. Oyster mushrooms are rich in protein, vitamins, minerals, fibres and antioxidants that boost your immune system. They are also low in sodium, fat-free, cholesterol-free and gluten-free! 

While they have a mild taste, king oysters boast a delectably meaty texture when cooked right. My preferred way to go about them is sautéing or roasting them with garlic or black pepper. Now that’s what I call flavours galore!

Fruits

PURCHASE HERE: Strawberries – Korea (350g)

Approximate calorie count: 58 calories for 180g

Korean strawberries are my favourite because they’re sweet and can be used in tons of recipes without the need for adding sugar. These red, fruity jewels are full of vitamin C, manganese, potassium and folic acid. The amount of fibre also aids in lowering cholesterol levels, normalising bowel movements and maintaining a healthy weight. Plus, the melatonin in strawberries can help in giving you the shut-eye you need, making it a good late-night snack. 

Aside from strawberry desserts and fruit salads, I’ve recently taken to concocting up smoothies. Perfect as a breakfast shake or post-workout sustenance, you can go for a pure strawberry shake or mix-and-match it with another fruit. Blueberries are ideal but bananas and apples are equally delicious. For a creamy smoothie, throw in some non-fat Greek yoghurt. Craving an icy delight? Freezing the berries is the way to go.

PURCHASE HERE: Golden Honey Mangoes – Thailand

Approximate calorie count: 200 calories

Another contender bursting with natural sweetness are mangoes. They are a terrific source of vitamins (A, C, B6, E) as well as fibre, folate, calcium and zinc. Mangoes improve our immune system, digestion and prevent heatstroke. Consuming mangoes also cleanses your skin and paves the way to a flawless complexion. 

With its beautiful, summer-like colour, mangoes make a perfect accent to any fruit-based dish like fruit salads. For something more filling, I recommend a delicious smoothie bowl. Simply mix non-fat Greek yoghurt with frozen fruits and top it off with granola, nuts, chia seeds or any other toppings you fancy. Not only will it be good for the body, but also the ‘gram. 

Start your health journey and enjoy these foods in all their goodness. There’s definitely more where all these came from; check out Cold Storage’s fresh and healthy produce range here and let’s cook up a storm!

This post is brought to you by Cold Storage.