Top 15 Meal Prep Tips

Meal prep!

When it comes to meal prepping, I have pretty much made every mistake possible. From leaving this raw to scorching that, I have learned a lot about preparing healthy, tasty food in bulk.

Here are some of my best tips:

  1. Plan the right number of meals, leaving some room for fun activities. For instance, I often overestimate the number of meals I need in a week. I think, I have school five days this week, which means five healthy lunches and five great snacks. But what I leave out is the fact that there might be free pizza on Tuesday, or drinks and board games on Friday. I’ve learned to look at my calendar carefully beforehand, or even cook one less meal than I should (and just buy something special one day of the week!). That way, nothing goes to waste.
  2. Write down cooking times! In the words of Shape magazine: Cooking multiple things, multiple ways, and for multiple times without a timer of some sort is a recipe for disaster, and you don’t want to waste time and money on burning up a chicken. Solution: Download a multi-timer app—there are lots for both iOS and Android. You can set, say, 40 minutes for acorn squash in the oven, 20 minutes for barley on the stove, and another 20 for that sauce in the fridge to set up.
  3. Stock up on spices. The bare minimum for me would be salt and pepper, garlic powder, cumin, cayenne pepper, and curry powder.
  4. Avoid pre-cut vegetables like the plague! They are so pricey, and you don’t get to choose the shape of the veggie. I love to cut my sweet potatoes in small cubes so they cook faster. When you buy in bulk, it’s fresher and much cheaper.
  5. Scour your kitchen for things that should be used up, and base your meal prep off of that. Extra lentils? Plan a lentil stew!
  6. Plan when which meals will be eaten. Delicate items like berries, zucchini noodles, and lettuce wraps will go bad sooner, so they should be gobbled up first. Heartier things like potatoes, grains, chili, and stew can last longer, so plan to eat those later in the week.
  7. Whatever takes the longest to cook, make that first. That way, the chili/stew/pulled pork can cook low and slow while you prepare other things, or clean the kitchen.
  8. Use glass containers or BPA-free plastic containers. I have a love-hate relationship with glass containers because they are heavy, but reheat well. Now, I do half in glass and another half in plastic, depending on what else I need to take to school that day (to avoid overpacking and making my backpack into a 10-kg dumbbell).
  9. Leave some freedom an wiggle room. Be sure to prep some treats. For me, I love yogurt with baked goods and nut butter as a satisfying snack or dessert.
  10. Make what you know you love. My favourite things to meal prep include Thai green curries with vegetables and rice or quinoa, bean chili topped with cheese, and sweet potato or pumpkin stew. As a result, I make these all the time and never seem to tire of them.
  11. Find recipes that look amazing, and stick to them, especially when you go to the grocery store. Whenever I go to the store before getting recipes, I end up with a bunch of ingredients that I don’t need, and they spoil. Now, I find recipes first, write out a shopping list, and stick to the list. This also helps with that #studentbudget.
  12. Pack a good balance of healthy carbs, fat, and protein. While plain, buttered gnocchi is absolutely delicious, be sure to add veggies and protein. Also, watch the portion sizes.
  13. Don’t. Dress. Your. Salad. Ahead. Of. Time.
  14. Save your recipes on your computer or write them down. If you love it, you’ll want to come back to it.
  15. Meal prep with some entertainment! Not going to lie, it isn’t very exciting to stand and chop peppers for an hour. Why not put on an upbeat (or sad, if that’s what you’re into) playlist? Or watch a TV show or movie? Or – my favourite – FaceTime a friend or family member to chat?

Hope these tips work for you, and have a beautiful, healthy, rest of the week!

These photos are from Google, and therefore not my own.

First Impressions of Brisbane, Australia

Before my direct flight to Brisbane (15 hours nonstop from Vancouver!), I had a lovely meal with my family: Mom, Dad, Seline, Grandpa, and Mimi (aunt) and Charles (uncle). My aunt and uncle had just returned from Kathmandu, Nepal, that very day, so I was very lucky to have a meal with them before I jetted off to the southern hemisphere.

I split a Joeys classic with mom: salmon, quinoa, veggies, radish, as well as a great pesto shrimp flatbread. For dessert, I savoured apple galette with maple ice cream, chocolate fondant with vanilla ice cream, and a great caramel parfait with sponge toffee.

Not too long after, I arrived in sunny, beautiful Australia. I was welcomed by Margaret, my mom’s friend from several decades ago, and her friends Bill and Carolyn. Bill and Carolyn greeted me with a delicious vegan lunch, which consisted of noodles, bok choy, vegan “chicken” made of soy and gluten, carrots, and soy sprouts. On the side, we had corn soup, and then large mugs of green tea. What a great way to say hello to Australia!

I had the opportunity to check out my new room (very warm!), unpack both of my suitcases, and then take off for some exploring around the neighbourhood, which is called Toowong.

Brisbane is such a spectacular city. I feel like it has the charm of a quieter town, but the big-city excitement of places like Toronto. On my first night, I went to CIRCA, where I did a few hours of open training at the circus gym. I will share photos soon!

Saturday morning was exquisite. I enjoyed breakfast at The Corner Store Cafe, where I devoured:

  • 1 smoothie with banana, acai berry, coconut water
  • flatbread filled with lamb, hummus, pickled turnips, 2 fried eggs, 2 pieces halloumi

All I have to say is W-O-W. I’m not a huge fan of lamb, but this was hella delicious with the crispy fried halloumi, creamy garlicky hummus, and luscious runny egg yolks.

On Sunday morning, I feasted on a papaya boat topped with coconut vegan yogurt. The vanilla bean flavour in this coconut yogurt was absolutely divine, and I loved how the tanginess of the raspberries contrasted with the creamy flesh of the papaya and rich yogurt. While the vegan yogurt didn’t have the signature sour tang of regular cow’s milk yogurt, it reminded me of coconut whipped cream in the best way possible. I can’t wait to have more later today.

Aside from the deliciousness that is coconut yogurt, I got a Go Card. Although it’s not as convenient as flashing bus drivers a student card (like I do in Waterloo), the Go Card is much better than dealing with cash. Plus, as a student, concession fares!

I had my first aerial straps private lesson on Sunday. It was my first time touching a set of straps, and I had quite the workout. My wrists didn’t like it very much, though… as you’ll see in a moment. These are aerial straps. While I am nowhere near this skilled, I am very determined to improve the skills that I’ve been introduced to, and look forward to increasing my stamina, strength, and, sadly, my pain tolerance.

I was always confused when people talked about having a high pain tolerance for aerial straps, but I get it now. Both of my wrists are bruised, the skin has rubbed off in many places, and yesterday, some areas bled and leaked watery fluid. My fingertips, which you can’t fully see in the picture, also bled quite a bit (due to the amount of pressure in my grip). Then, there’s the muscle aches and pains, though the abrasion is much worse than muscle tension, in my opinion.

After my straps lesson, Margaret and I drove down to the Gold Coast, where we enjoyed a fabulous lunch. I ate:

  • summery smoothie with banana, mango, peach, passionfruit
  • small balsamic salad with grape tomatoes
  • melt on Turkish bread with mozzarella, ham, wild mushrooms

The beaches in Australia are truly something else. I was rendered speechless by the blueness of the waves, the warm breeze, and the soft, fine, powder-like sand. I could wander here for ages!

Sunday passed too quickly, and before I knew it, it was Monday, and I was at school for my first day of Orientation. The University of Queensland is easily one of the most beautiful campuses I’ve been to. I went to the school’s pharmacy, gift shop, and book store. I look forward to picking up one of the hoodies for Seline, who loves hoodies.

Speaking of Seline, the two of us are, again, slightly extremely obsessed with the Maze Runner series by James Dashner. I thought my obsession had been cured (hehehe) after seeing the final film of the trilogy and spieling all my thoughts into a Google Doc, but Seline’s newfound interest in the film caused my addiction to resurface. :’)

Back to Brisbane! Truly, truly, an incredible city. I had the opportunity to visit the museum, which was free (yay), and walk around some quiet streets like Bakery Lane. The Queensland State Library was also beautiful.

That night, I had dinner at Tartufo, an Italian restaurant where I devoured:

  • pasta with smoked mozzarella, Italian sausage, fried eggplant, tomato, basil, parmesan cheese
  • 1 chocolate fondant with mascarpone cheese, Belgian dark chocolate shavings, vanilla gelato
  • English breakfast tea with milk and sugar

Then, it was dark and time to go home. 🌃

Have a gorgeous day!

Before Brisbane

Good Friday morning, everyone!

I’m writing this from 40,000 feet because I am currently on a flight from my home in Vancouver, British Columbia (Canada) to Brisbane, Queensland (Australia). It is a 15-hour flight, and I just have an hour to go. I just ate a large square of chocolate peanut butter banana snack bread that I packed, alongside a tasty red bean moon cake that my Grandma bought for me.

It was a mostly peaceful flight – only a little turbulence and one little crying baby. I got as much sleep as I could in these tiny Economy seats (probably 7 hours?) before working on some projects on my laptop. I didn’t bring a book with me this time, though I wish packing either Red Queen by Victoria Aveyard, or it’s sequel, Glass Sword.

Now, one of my favourite things to do on an airplane is to go on a virtual rant of all my thoughts and expectations of the place I’m headed. It makes for a fun list to look back on, once the experience is over.

  • I am most excited about aerials. I can’t wait to learn aerial straps. I know I’m probably not strong enough at this point to do any real tricks on the straps, but I figure the worst that can happen is I get stronger for the silks. My goal is to take 10 lessons, one per week, throughout my time in Brisbane.
  • I am taking 5 courses, which are science/health/psychology related. I hope I still have enough time for training in aerials and yoga, so if academics becomes too much, I will drop a course.
  • For my classes, some have tutorials and practicals. I am a little confused about it since every week seems to be different, according to the weekly schedule online. It doesn’t seem to follow Waterloo’s A-B-A-B weekly schedule. I hope this is clarified during orientation.
  • I hope my roommate, Jessica, and I will become good friends (like how Madhulika, Arsalan, and I still stay in touch from our 2 years together in Waterloo)
  • I live roughly 25 minutes from school, which is a bit of a long walk in the heat.
  • The only things I have for note-taking are my laptop and one notebook, plus some colourful pens. I’m looking forward to note-taking and studying, since it’s been 7 months since I was last in school.
  • In Australia, I am going to eat very healthy, light foods because it’s summer!
  • I live 3 minutes from Zama Yoga, so I’m excited to do lots of yoga. They have Pilates, Barre, Hot Vinyasa, Dance Cardio, and one that I think will be my favourite – Warm Slow Flow Yoga.
  • I am looking forward to making new friends and getting to know new people.

Other things from lately:

Family had brunch at Brown’s Social House. There, we enjoyed nachos before everyone’s main dishes came. My entree was the prosciutto eggs benedict, and this was one of the best English muffin benedicts that I’ve had (I normally like biscuit benedicts). The flavour of the hollandaise was very unique, and I adored the Cowboy Salad on the side, which was topped with plenty of walnuts, chopped dates, edamame, black beans, carrots, grape tomatoes, and feta cheese.

Seline and I did plenty together. We love reading in Chapters, and scanning the summaries of novels to see which ones might be great. Also, I got a manicure with her! Seline helped me choose the colour, which is pink with lots of shine. Manicures always make me feel so clean and polished (I didn’t even intend this pun).

Seline’s birthday was on Saturday, February 4! We celebrated with lots of helium balloons and a Dairy Queen ice cream cake that read “Have a claw-some purr-thday, Christopher Shaw!”. Inside joke.

Another day, I went to the gym and then to Ikea with my dad, where we purchased a lovely chef’s knife which is currently also on its way to Australia. I can’t wait to use it!

Finally, I had an excellent sushi dinner with my sister, Seline, at her favourite Coquitlam sushi place called Sushi Karis. I had the fatty tuna aburi sushi and snapper aburi sushi. Seline had the beef ramen, and then we ordered three rolls. All the rolls were delicious, but I’m such a sucker for seared scallops that I’d say the Master Roll was my favourite.

  1. MASTER ROLL – California roll topped with seared scallops and mustard sauce
  2. VICTORIA ROLL – Yam tempura sushi with avocado and unagi sauce
  3. SPIDER ROLL – Soft-shell crab on top of a California roll, made with black rice (this gave it a striking appearance, but the flavour was the same)

Now I have to fill out my landing card details, so until then!

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Cooking, Baking, and Books | Lately

Good Sunday morning!

I’ve been back in BC for a little over a week, and things have been going so smoothly. I’ve been relaxing at home with the family, seeing friends, and spending time with my sister, who has just started her second semester of her last year of high school.

Some eats:

  • braised ribs with vermicelli noodles, carrots, quail eggs, Chinese greens, brown rice
  • coconut curry with chicken breast, cauliflower, edamame, and steamed green beans
  • coconut curry with chicken breast, cauliflower, edamame, and steamed green beans
  • purple rice, tofu with ground pork and scallions, steamed broccoli, carrot scrambled eggs
  • butter noodles with fried chicken breast and poached egg

 

  • purple rice, tofu with ground pork and scallions, steamed broccoli, carrot scrambled eggs, baked fish
  • honey garlic chicken wings and drumettes, lotus root patties with ground pork, sautéed green beans
  • satay chicken, tofu with ground pork, sautéed vegetables with scallion oil, rice

Another day, Mom and I baked an almond flour cake, that we topped with frozen sliced peaches, berries, and sliced almonds. This tastes so good, and I love the texture that almond flour lends to baked goods.

After a lovely dinner (lobster ravioli for me, steak and fries for Seline) at Joeys, Seline and I watched the Death Cure, the third movie in the Maze Runner trilogy. I first watched it in Taiwan, but was happy to see it in theatres again, this time with my sister. I was (and still am!) a lover of James Dashner’s writing, even when the Maze Runner books first came out back in 2009. I felt like the movies did the books justice, and loved the action. This series, in my opinion, made the best movies compared to Divergent, the Hunger Games, and other YA book-to-movies.

A book that I read yesterday, by Tommy Wallach, has been stuck in my mind. I love books full of unpredictable twists. Another afternoon, I made a collage of things I like and value. You can see the aerials and yoga, the studying, a map and camera to represent travel, some of my favourite quotes, my bookshelf, and of course, my family.

Seline and I spent some time with her friend at the local mall, where I devoured this taro and oolong tea soft serve, which was topped with sweetened condensed milk. In between the layers of soft serve, you’ll find plenty of pureed taro and whole red beans.

Since today is Seline’s birthday, we are going to Brown’s Social House to celebrate. We have a lot of exciting things planned for today, since she is turning 18. 🙂

  • 10:00 buy helium balloons
  • 12:00 lunch at Browns
  • 4:00 Juillet Cafe?
  • 5:00 Diva mani/pedi
  • 6:00 dinner
    • mushrooms, onions, garlic cooked and mashed with shredded gouda and spices, into puff pastry wheels
    • mashed potatoes
    • corn on the cob
    • bread machine bread
    • chicken
    • garlic green beans
    • Dairy Queen cake dessert
  • 8:30 I, Tonya movie

Have a lovely rest of the weekend!

Taiwan, Cambodia, Macau | Trip Summary

Coquitlam, Canada

Early January, my sister and I did some hilarious (i.e. stupid) things, and I got an eyelash perm. I also packed up my travel bag with plenty of homemade baked goods, books, popcorn, and info sheets with health tips. Read more, and find more photos, here.

Taipei, Taiwan

Before I knew it, we were in Taipei after a twelve-hour flight. Though most of the first days were uneventful (we had errands to run), it was exhilarating to be back in Asia, and I loved browsing the markets. Read more about it here.

One of the highlights of my time in Taiwan? We visited a famous Taiwanese breakfast house, where I tried savoury soy milk, and ate egg pancakes, “shao bing”, Chinese crullers, and more. We also visited a temple, some old friends, and had a seafood meal with my two of my six great-aunts. I also got a massive taro ice cream (hands-down one of my favourite ice cream flavours, next to pistachio and chocolate-hazelnut). Then, we flew to Cambodia! Read more about it here.

Phnom Penh, Cambodia

In Cambodia, we arrived at our hotel in Phnom Penh. I loved our hotel room, and the restaurant downstairs, where I enjoyed baked snails, risotto, and other incredible dishes. Dipping my toes into the pool was so special, and then we headed to an authentic Cambodian restaurant. Read more about it here.

We spent one sunny morning at the Royal Palace, where we took some of my favourite photos. I also enjoyed the lunch we ate at Daughters of Cambodia, a café that trains young women trapped in the sex industry. Then, we visited the beautiful National Museum. Read more about it here.

At Khéma, a stunning French restaurant, the three of us enjoyed a spectacular meal. I also loved taking photos outside our hotel, in the beautiful, yet busy, streets of Phnom Penh. We visited a market in the morning and had a lovely brunch together. Read more about it here.

Dad and I visited Wat Phnom, a Buddhist temple built in 1372 to mark the centre of Phnom Penh, the capital city of Cambodia. There were so many photograph-able places. In the afternoon, we took a tuktuk to a Cambodian restaurant, and I saw a little gecko in the bathroom! Read more about it here.

Our last day in Phnom Penh involved another visit to Daughters of Cambodia, some time by the hotel pool, and tasty tapas. After a breakfast buffet in the hotel, we took a six-hour bus ride to Siem Reap, a city in Northern Cambodia. We ate an unforgettable seven-course meal at EMBASSY, a French restaurant with a Cambodian twist. Read more about it here.

Siem Reap, Cambodia

Finally, I got to check off “Angkor Wat and Angkor Archaeological Park” from my bucket list! We woke up at 4:00 AM to buy tickets and watch the sunrise. Despite a torrential downpour, I was thrilled and amazed to get a glimpse into these legendary temples surrounded by forest. Read more about it here.

The next morning, Dad and I did some exploration before enjoying breakfast at the hotel. I tried jackfruit for the first time, before we completed Angkor Archaeological Park’s Grand Circuit, visiting temples in the outskirts. This was one of my favourite days of the trip, and made me realize that I’d love to visit more historical world heritage sites. Read more about it here.

Kep, Cambodia

After a final meal in Siem Reap, we took a night bus back to Phnom Penh, had breakfast at our old hotel in Phnom Penh, and took a three-hour to Southern Cambodia, where we enjoyed our time in a resort in Kep. We completed a short hike in Kep National Park, and I had the best fish dish with spicy garlic coconut sauce. After brunch the following morning, Dad and I visited Bokor National Park, where we saw the Old Palace (built by French settlers prior to 1920). Read more about it here.

Since Kep is famous for their peppercorns and fresh crab, we took advantage of the situation to devour plenty of prawns, crab, and fish! I loved wandering around our resort, where there were plenty of bright, colourful plants to photograph. One afternoon, Dad and I visited the caves of Kampong Trach, which was a little disappointing since they were dry (it is dry season), and there was no waterfall. I also made a list of things I had the opportunity of eating for the first time in Cambodia. Soon, our Cambodia adventure was over, and we found ourselves back in Taipei. Read more about it here.

Macau, China

A trip to the night market kicked off our one-day stay in Taipei, and then we were off to Macau, the City of Dreams. We ate a scrumptious dinner at Bene, an Italian Restaurant near Sheraton, our hotel. I also made the mistake of ordering (and solo-eating) two large desserts. 10/10 would do it again, though. The next day, I had a delicious quiche before a lovely spa treatment, and we had dinner at the famous Din Tai Fung. Read more about it here.

Delicious buffet meals and incredible dim sum were enjoyed in Macau, and we had the opportunity to see some wonderful performances. I also got to do the Sky Walk on Macau’s highest tower! Read more about it here.

Taipei, Taiwan

During the last few days I spent in Taiwan, I enjoyed a variety of night market treats, had a tasty meal with family, and watched The Death Cure. Read more about it here.

On one plane ride, I had the opportunity to compile a list of tips for those travelling with elderly parents or grandparents. Like I mentioned in that post, many special memories were created during our trip to Cambodia, and I gained a valuable appreciation for my grandfather. Most importantly, the time that we spent together was a gift that I will cherish for a lifetime. Read more about it here.

Then we were back home! 🏡

Night Markets, Eel Rice, and Airport Adventures | Last Days in Taiwan

Hello, everyone!

I hope you are all having a wonderful week so far. It’s now Friday morning, and I’m happy to be back home with my family in BC. Next Thursday, I’ll be flying off to Australia, so I’m thrilled to have some time to unwind, unpack, and… repack.

But first, let’s look at some eats!

On one of our last days in Taiwan, we had breakfast at the buffet at our hotel, the Taipei Hero House. I ate two plates, and particularly loved the steamed bun (mantou), pickled turnips, Taiwanese braised pork rice, and sautéed cabbage.

At Yum Cha, a dim sum restaurant, we ordered:

  • siu mai with pork and shrimp
  • wok-fried beef strips and wide rice noodles
  • eggplant with spicy pork and salted fish
  • glutinous rice and chicken in a lotus leaf

Another morning, I had a lovely quiche from a coffee shop in the airport. This quiche was labelled as “chicken and vegetable”, but I didn’t detect a single piece of chicken in here. That was no problem, though, because it was stuffed with onion and mushroom – it was super flavourful.

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That night, Dad and I went to a night market called Raohe Street Night Market, which primarily caters to tourists. First up: an oyster omelet with plenty of sweet and sour sauce. I love oyster omelets, and this was a great way to kick a the night of eating.

Then, I ate:

  • deep-fried taro ball filled with cheese
  • deep-fried taro ball filled with red bean paste and salted egg yolk (unpictured)
  • taro milk
  • cheese bubble waffle
  • stinky tofu with pickled cabbage
  • Taiwanese tempura with pig blood cake (made with pork blood, sticky rice, broth, and steamed or cooked in a hot pot)
  • wheel cake filled with radish
  • wheel cake filled with cream
  • bolo bao (pineapple bun) filled with vanilla ice cream

The next day, Grandpa and I went to a botanical garden in Taipei and ate dim sum. The creamy salted egg yolk buns will always be my favourite.

We enjoyed food at a Japanese grill for lunch before watching a movie. The restaurant was packed with people, and the line extended for a block! Everyone in the restaurant ate very quickly, and I felt like I didn’t have time to enjoy my meal to the fullest.

I ordered the small steamed rice box with eel. I love eel (unagi), and my mom used to make it for me all the time when I was little. On the side, we enjoyed deep-fried oysters with Japanese-style “tartar” sauce, sautéed vegetables, grilled squid, blackened pork kebabs, and miso soup.

Then, we went to watch The Death Cure. Guys. If I’m not eating, sleeping, or studying, I’m probably somewhere obsessing over some YA novel or its movie. Anyways, The Death Cure came out early in Taiwan (as most movies do), and I watched it with my great-aunt, dad, and grandfather. Sorry Seline – we planned to see the midnight premiere together. 😥 No regrets on my end, though. Definitely need some more time to process it.

I thought the movie was absolutely electrifying. I like the Maze Runner series more than Divergent, and I felt like the movies certainly did the books justice. It is also refreshing to have a courageous, yet emotional, male lead in a dystopian YA film. The Death Cure had funny snippets of dialogue and expressions that added comedic relief – interlaced with shocking parts that I never saw coming. Did anyone else see this yet?

After the movie, my mind was muddled with bombs and explosions and moral corruptness, and we went to Starbucks for some coffee and chatting. Dad and I also had time to go to Carrefour (similar to Wal-Mart), where we picked up some slippers to bring home for guests.

After some more walking, and shopping in old Taiwan’s local market, we ate wontons. These wontons were smothered with a delicious sesame sauce, soy sauce, and plenty of scallions. They were delicious!

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At the Taoyuan International Airport, more food: delicious soup dumplings with soy sauce and ginger. I love soup dumplings, but would never believe that an airport could make such tasty ones. This was lovely, and I had a great mug of dark hot chocolate from Godiva.

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Then I established this lame, but exciting-to-me, list!

Things I got to eat in Taiwan:

  • beef noodles
  • soy milk
  • Chinese donut
  • bean curd
  • fried oysters
  • milk tea
  • beef intestine salad
  • tian bu la (tempura)
  • pig blood cake
  • shaved ice mountain (bao bing)
  • mochi
  • pineapple bun
  • glutinous oil rice
  • fried cruller in a baked flatbread (shao bing you tiao)
  • stinky tofu
  • fried stinky tofu
  • taro milk
  • braised pork rice with eggplant
  • oyster omelet
  • beef rolls

Things that I sadly did not have the opportunity to enjoy:

  • egg pancake (dan bing)
  • salt and pepper chicken
  • ba wan (Taiwanese glutinous meatballs)
  • fried buns
  • pineapple cake
  • scallion pancakes
  • gua bao
  • sun cakes

Twelve hours later, I found myself giggling with my sister back home!

At Earls, my family enjoyed lunch together. My plate included fried salmon with a dill and pepper sauce, buttery asparagus, and jasmine rice with scallions and fried onions. This meal was incredibly flavourful, and it was great to eat salmon again!

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That is it for today, mes amis. 🙂 I hope you all have a fantastic Friday.