Teczcape-An Escape to Food

Happy New Year 2025 to all. Hope 2024 has been great and 2025 will be better.

Always love a delicious duck dish come winter time, and Costco's Maple Leaf Farm Roast Half Duck has always been my family's favorite and go-to. Not only these ready-cooked duck make delicious duck protein bowls, they also make meal prep. a breeze. There is also no need to worry if the kitchen oven can fit and roast a whole duck.

I revisited one of our winter favorites - duck, brussel sprouts and sweet potato, and made this Duck with Roasted Asparagus, Steamed Gai Lan Chinese Broccoli and Purple Sweet Potato dish.

Ham and egg is breakfast combo for some but with sheet-pan cooking, this pair can be bulked up with vegetables and meal-prepped as a lunch component or element that forms part of a full lunch.

One of my favorite ways to cook salmon (or other variety of fish) is using en-papillote/ parchment-cooking. This fuss-free and healthy parchment cooking method never fails. The salmon turns out moist and tender even when the oven time goes over by a few more minutes.

In addition to these chicken-themed grain bowls, you can switch up the protein in your grain bowls or veggie bowls by using seafood such as shrimps or fish. A quick and easy method to prepare fish using en-papillote/ parchment-cooking also means that your grain bowl is fast to complete and a meal ready in less than 30 minutes.

In the past few months of preparing veggie-salad meals and grain bowls, I have realized that nothing is impossible. In the standard culinary world of wonton soups, have you ever thought that wonton salads might also work?


With the arrival of autumn, this veggie bowl meal can be customized using what's in season. Pumpkin! And here today, we have butternut squash.

When it's asparagus season, make asparagus veggie bowls (or grain bowls).

I'm doing without the grains today, keeping it to asparagus, broccoli, bell pepper and garlic roasted potatoes, topped with sliced avocado and hard-boiled eggs.


Meal planning and preparation during the weekend helps in setting a healthy and nutritious mode for the week. If you can't do full meal preparation during the weekend, a partial meal preparation such as cleaning/rinsing and slicing/chopping the vegetables, and batch-cooking the eggs goes a long way in saving you much time during the busy weekdays.

If you are looking for more veggie bowls and grain bowls ideas, they are labeled under Search Ingredients on the right column of the website. There are vegetarian/plant-based, poultry, seafood options of veggie and grain bowls available.

During Lunar New Year, many Chinese families believe in shoring up good luck with food that symbolizes good health and prosperity.

With good health and happiness in mind, this easy and healthy vegetarian stir-fry is perfect for the Lunar New Year. We have broccoli, asparagus, bell peppers, beech mushrooms, and tofu all in a pot, symbolizing togetherness.


Quite different from the popular vegetarian dish Chap Chai(Braised Vegetables Combo) that often makes its appearance during Lunar New Year, this vegetable combo wins on the crisp fresh bites of vegetables and light-tasting flavors, unlike the soft meld-down texture and deep-layered flavors of a braised dish.

Each ingredient and its symbolism, in my own interpretation:

Mushrooms 鸿禧菇 = 鸿运当头 (Good luck)
Asparagus 芦笋（顺）= 事事顺利 (Smooth-sailing)
Broccoli 西兰花 = 花开富贵 (Prosperity)
Celery 芹(情)菜 = 心情愉快 (Positive mood, good health)
Orange bell peppers 橘（吉）色灯笼椒 = 大吉大利 (Auspicious)
Garlic/leek 蒜(算）头 = 有的算$ (Fortune)
Tofu 豆腐（福）=有福 (Good health, happiness)

When the goal is to simply get healthy lunch and dinner on the table, it’s not a bad idea to stick with routine and habit. Routine makes it much easier to develop the habit of meal preparation.

Meal preparation has become quintessential ever since salad-bowl meals (e.g. Asparagus, Chicken and Potato Bowl, Mushrooms Broccoli and Green Bean Bowl) became house meals in my family. It is not extremely difficult; but a dedicated preparation will get us there, sooner and better.

The prep. work on Sunday, before the new week begins includes boiling and peeling a batch of eggs so that hard-boiled eggs are ready-to-use for the week; slicing broccoli and cauliflower into florets; dicing carrots, for example, so that these vegetables can be conveniently used for cooking during the work week.

Take this bowl, for example. It may seem an easily assembled meals but meal prep includes:

Just before we jump onto the "summer-means-salad" bandwagon (yes, I will be sharing more wholesome salad-as-a-meal in summer, stay tuned!), I thought I should take a step back and do a little introduction on salad dressing. A salad dressing can make or break a salad; and a homemade dressing is definitely way healthier than store-bought.

You know what? I used to think that salad dressing is out of my world, something that appears, kinda sophisticated. Well, it is not; especially when I K-I-S and found that Keeping-It-Simple actually works in my favor, and flavor. Something so simple that it does not bog you down when you want to prepare it. Something that will not make you go "nah, so difficult, I don't want to do it anymore".

It is definitely easier to form a habit when the task (of making it routine), is undaunted.


My go-to is always vinaigrette-based dressing, just because the base elements of extra-virgin olive oil and organic apple cider vinegar are the only ones stocked in my kitchen. Yes, my pantry stocks no other artisan oils and vinegar but it does not feel deprived.

It is not difficult to whisk up a salad dressing, at least the dressing that makes it to my salad bowl. It has gotta be quick, so the dressing makes it to my salad bowl. It has gotta be healthy, so the dressing makes it to my salad bowl.

Quick and healthy is this "Golden" Dressing that I am going to share with you today. Still, it is a vinaigrette-based dressing that gets it golden hue from ground turmeric, coupled with ground black pepper.

While we spring forward in the coming week, it is also this time when asparagus marches into the stores, hoping to get a chance to meet its duck companion.

How nice for them to come together this way!

In the past, Spring usually brings asparagus, asparagus and more asparagus to the dinner table. This Spring however, artichoke made its way to join asparagus in unexpected surprises.


Use fresh whole artichokes if possible however for the benefit of quick and easy meal preparation, frozen artichoke hearts can be a happy alternative. Artichokes and Pea Flatbread/Lavash Pizza, ABC Pita Pizza, Artichoke and Leek Soup, and even a Steamed Vegetables-Medley Packet (Vegetables En Papillote), they are easy and delicious dinner or side-dishes using frozen artichoke hearts.

Even though it is frozen version, these artichoke hearts impart so much flavor to the dish. Best of all, this dish takes no more than 30 minutes - prep. to finish.

Are all bell peppers created equal? Some varieties are shown to be more nutrient-dense than others. How do you usually choose? Do you go by flavor, for example I find that the yellow and orange bell peppers taste pleasantly sweeter than the red and green varieties; or do you just go by whichever is the most nutrient-dense?


I find myself using organic red bell pepper most often because its vibrant red complements these "greens" most of the times, and strike a balance of color and nutrition. Red bell pepper also has higher Vitamin A, Vitamin C and beta-carotene than green and yellow bell pepper. Organic because we usually consume bell pepper with its skin-on and bell pepper is one of the "dirty dozen" of vegetables and fruits.

The chicken breast stuffed with asparagus and cheese looked so tantalizing while I watched them being pan-fried. It was not even up close and personal where I watched. It was just a TV cooking segment over the Internet. Seriously? And it was chicken breast - the infamous dry stringy part of the chicken!

Who would have thought the light-bulb moment came.

Probably when the chef specifically zeroed in on the gradually melting cheese that was oozing from the chicken breast rolls while the rolls were being pan-fried - the oozing cheese then "coats" the outside of the rolls flavoring the chicken rolls (or Chicken Breast Roulade) at the same time.




Organic or conventional, chicken breast is much more expensive than other parts of the chicken such as drumsticks, thigh meat and chicken wings, in the US. That is quite the opposite in most other Asia regions where the drumsticks and thigh are more costly. How is it like, where you live?

Lately, I have heard and come across many "king(s)" of vegetables. So, who is the "king" of the kings? Kale is like the super-vegetable of all, so is broccoli and brussel sprouts.

Asparagus, an excellent source of folate, Vitamin K, Vitamin A, has also been classified under the "king" category. Definitely, the word "king" has been misused much, all thanks to marketing.

More appropriately, nutrient-dense is a better way to go when deciding which vegetables and /or fruits should be more regularly included in our diet. Very importantly, instead of just betting on one super-vegetable, we should seek moderation and balance from a wide variety of vegetables and/or fruits - the "rainbow" still holds true.


Sauteed mushrooms imparts rich meaty flavors to a ordinary vegetable stir-fry. So a combination of mushrooms and greens (leafy or cruciferous) in a stir-fry means a simple yet delicious dish! I have used maitake mushrooms here but you can use any mushrooms of your choice.

While cooking brings out nutrients in some vegetables (e.g. tomatoes, asparagus, carrots), some other vegetables (e.g. onions, bell peppers) are more beneficial when consumed raw. It was suggested here that if you are eating two pounds of vegetables in a single day, aim for one pound cooked and one pound raw - in other words, half-half ratio of cooked vs raw in your total vegetable consumption.

In the Chinese diet, however, we do not regularly consume a wide variety of raw vegetables. Salads such as Arugula, Radish, Grapefruit Salad and Arugula Apricot Salad are not part of our daily routine. Most of our vegetables need to be cooked, or minimally cooked the least e.g. Broccoli, Mushrooms, Tomato Salad, Shungiku (Edible Chrysanthemum Leaves) Salad. The most common raw food in the Chinese diet is probably Cucumber Pickles.

Even in Korean cuisine, you find a plethora of ways how raw vegetables are incorporated in their meals, for example, in banchan (small appetizer-side dishes that usually go along with main entrees).


Any more examples of Chinese salads/raw vegetables side-dishes?


Asparagus is one vegetable that is better cooked than raw. Cooked asparagus particularly steamed ones, makes it easier for our bodies to benefit from asparagus's protective antioxidants. (Source: BBC Good Food).

The advantage of cooking this dish in a skillet is just so that after pan-searing of scallops, the pan can be de-glazed then the thinly sliced asparagus can be steamed in the remaining scallop essence (aroma) while absorbing scallop flavors.

Other than using whole-grain Dijon mustard for these baked-in-the-oven grilled chicken wings, whole grain mustard can also be used to flavor the chicken in this Chicken and Asparagus En Papillote.


As you all know by now, I am a believer in En-Papillote a.k.a parchment cooking - fish, chicken or even vegetables on their own as it is ultimate fuss-free cooking, with no dishes to wash at all! except for the fork and knife, perhaps?

2022 update: As part of sharing frugal kitchen tips/tricks and zero-waste kitchen, this is an updated post focusing on saving the fibrous bottom stems of asparagus (which are often discarded as the tender top stems are consumed) to make soup. While the original post was about blanching the bottom stems, today's update is roasting the bottom stems as it imparts more flavors into the blended soup.

[Preparing asparagus] Separate the fibrous bottom end and less fibrous top spears - hold the entire spear at both ends and gently bend the spear till it breaks into two (where the spear naturally snaps), leaving you with tender less fibrous top spears and more fibrous bottom stems. Make Asparagus with Maitake Mushroom Stir-Fry with the tender tops while keeping the bottom stems to make Asparagus Soup.
[Roasting asparagus bottoms] 400F/20-30mins, roast asparagus with chopped onions/green onions, garlic powder and black pepper. To save time cutting onions, use onion powder instead of chopped onions/green onions.
[Making soup] Recipe found in the original post below using immersion blender or use power blender with option to add cream/milk for thicker soup consistency.

---Original posted 2013---
The entire asparagus - bottom stems (peeled) and spear tops usually end up as stir-fries in my kitchen. However, when tender tips are used for steaming or in en-papillote recipes, the bottom stems are saved for a soup like this Asparagus Soup.


Asparagus Soup 芦笋浓汤
All you need is homemade chicken stock (made by boiling chicken, ginger and onions). Vegetarians can use homemade vegetable broth. First, blanch the bottom stems of the asparagus, allow to cool. Reheat/boil homemade chicken stock (or vegetable stock/broth), then add in bunch of bottom stems. When stems soften, turn off the heat. Puree using hand-blender. Salt and pepper to taste. Sprinkle with fresh green/spring onions and serve warm.

A spring light lunch - soup served with "flat-bread" pizza!

This is another way to flavor up a steamed salmon dish by using a lot of ginger and cilantro. Of course, steaming the salmon with asparagus and tomatoes adds natural-tasting flavors too!

Which is the star ingredient? They all are!

Organic bunashimeji mushrooms is a frequent visitor in my kitchen. They are relatively inexpensive($1.50 for 4oz-pack) and with a mild earthy flavor, these beech mushrooms are also very easy to incorporate in a lot of dishes, be it soups or stir-fries.


With asparagus in season, this is a dish that combines seasonal and all-year-round-available ingredients. This Stir-Fry Asparagus with Organic Beech Mushrooms 清炒芦笋蟹味菇 is fresh, nutritious, healthy and delicious

There was something going on in my head when I baked the quiche-frittata loaf in a deep loaf pan.

A purpose.

To make this sandwich-burger.


This is an easy and tasty idea from the Smoked Salmon and Asparagus Loaf made earlier.

Grill/toast burger buns (English muffins used here), prepare some lettuce (baby spinach or arugula works too), and in goes the salmon-asparagus slice.


I have used smoked salmon in the loaf recipe I have posted earlier. You can also used canned salmon if you prefer. Wild Planet is one of the few brands that sells BPA-free canned salmon

Sharing this Asparagus Salmon Loaf Burger with Souper Sunday

Tag: smoked salmon, salmon quiche, salmon burger

We welcomed "Spring - 春天" during Chinese New Year in February; spring forward at the clock a few days ago, meaning the last of winter and the beginning of spring soon. This week, however, will be totally winter weather - wet, wet and...wet. Arrrgghhh. Luckily, there is Duck Soup for warmth and comfort.

In view of spring-like weather and longer days to come, here is some lighter fare, in addition to my endless of a quinoa creations - Quinoa with Roasted Asparagus, Carrots and Edamame. I do not like cold food, so I prefer a warm (warm does not equal temperature hot!) version of this quinoa salad.


Quinoa with Roasted Asparagus, Carrots and Edamame
Prepare asparagus, edamame, and carrots on a baking tray and roast 375F to cook, about 15mins or more till carrots are tender and cooked. Asparagus and edamame cook faster than carrots - so prepare carrots to be finely diced (relative to asparagus and edamame) so that they cook at the same time when the asparagus and edamame are cooked.

While the veggies are roasting, separately, cook quinoa over the stove-top.


When done, fluff up the cooked quinoa, add roasted veggies and toasted pumpkin seeds to the cooked quinoa, then mix and combine well.

Enjoy!

Sharing this veggie-quinoa salad with Souper Sunday, and with Hearth and Soul.

Tag: quinoa, edamame, quinoa salad