KUALA LUMPUR: A simple kitchen trick, soaking cooked vegetables in iced water for just 10 seconds, could help Malaysians satisfy their craving for crispy textures without turning to fried food.
The technique, shared by chefs at the launch of the Mai Kurang recipe book yesterday, is among a range of practical tips aimed at encouraging healthier eating habits without sacrificing taste.
Chef Muhammad Aziz Mohd Akhbar said briefly plunging steamed or boiled vegetables into iced water helps to “shock” them, stopping the cooking process and preserving their crunch.
“This helps maintain a crispy texture even though the vegetables are already cooked,” he said, adding that the method can make healthier dishes more appealing to those used to fried food.
He demonstrated the technique in a steamed tofu dish with soy sauce, ginger, garlic and a touch of sesame oil, paired with vegetables such as broccoli, capsicum and corn.
While the dish itself is simple, he said small techniques like this can make a significant difference in how food is experienced.
Chef Jenson Yap echoed the idea that healthier cooking does not have to mean bland or boring meals, suggesting that texture can be recreated through ingredients rather than frying.
“Vegetables can also give you that crunchy texture, like cucumber,” he said, adding that it can be chopped and added at the final stage of cooking to retain its crispness.
He said his approach focuses on using soy-based sauces as a base rather than traditional frying methods, helping reduce carbohydrate intake while avoiding excessive sugar and salt.
Chef Ahmad Arif highlighted how small adjustments in ingredients can also contribute to healthier meals, such as reducing the use of coconut milk in dishes like masak lemak labu.
He also addressed the use of monosodium glutamate (MSG), saying it can help reduce overall salt usage.
“MSG already contains sodium, so (when using it) we can reduce the addition of salt,” he said, adding that there is no clear scientific evidence linking MSG alone to common health concerns often associated with it.
Beyond the kitchen, visitors at the event shared how lifestyle changes have helped them improve their health.
Zaini Ithnin, 60, said he has cut down on sugar and has one sugary drink a day, avoiding rice at dinner and ensuring he gets enough sleep and daily walking.
“For exercise, I do a lot of walking. Every day, I make sure I get around 1,000 steps or more and I also make sure I get enough sleep,” he said.
“I don’t smoke or drink alcohol and I genuinely enjoy eating vegetables.”
Mohamad Noor Fitri Zainuri, 41, said eliminating sugary drinks entirely and maintaining a jogging routine helped him lose nearly 10kg over several months.
“At first, it was difficult. I felt dizzy and uncomfortable after cutting sugar, but after a week or two, my body started to adjust and within a month, I felt much more stable,” he said, adding that consistency and discipline were key to sustaining the changes.
