Friday, 28 September 2012


Charlene and Nicole


1/2 onion, finely chopped
2 garlic cloves, very thinly sliced
1 cup tomato puree
2 tablespoons olive oil, divided
1 small eggplant
1 small zucchini
1 small yellow squash
1 long red bell pepper
Few sprigs fresh thyme
Salt and pepper
Preheat oven to 375 degrees F.
Pour tomato puree into bottom of an oval baking dish, approximately 10 inches across the long way. Drop the sliced garlic cloves and chopped onion into the sauce, stir in one tablespoon of the olive oil and season the sauce generously with salt and pepper.
Trim the ends off the eggplant, zucchini and yellow squash. As carefully as you can, trim the ends off the red pepper and remove the core, leaving the edges intact, like a tube.
On a mandoline, adjustable-blade slicer or with a very sharp knife, cut the eggplant, zucchini, yellow squash and red pepper into very thin slices, approximately 1/16-inch thick.
Atop the tomato sauce, arrange slices of prepared vegetables concentrically from the outer edge to the inside of the baking dish, overlapping so just a smidgen of each flat surface is visible, alternating vegetables. You may have a handful leftover that do not fit.
Drizzle the remaining tablespoon olive oil over the vegetables and season them generously with salt and pepper. Remove the leaves from the thyme sprigs with your fingertips, running them down the stem. Sprinkle the fresh thyme over the dish.
Cover dish with a piece of parchment paper cut to fit inside.
Bake for approximately 45 to 55 minutes, until vegetables have released their liquid and are clearly cooked, but with some structure left so they are not totally limp. They should not be brown at the edges, and you should see that the tomato sauce is bubbling up around them.


Wrap it in popiah skin (bought) and eat it! Do not fry it.

Health benefits

It is pure vegetables that is baked thus health for the body!
Popiah skin also does not have a lot of calories

Sunday, 16 September 2012

Nah Jie Yi, Kevin Teng - Green Dip Pizza

Baking - Green Pizza

Singaporean Style~
Green Pizza + Chicken Curry = Green Dip Pizza


Whole-wheat pizza dough 
Chopped Broccoli

Ground pepper 
Mozzarella cheese

There are a lot of greens used in this dish - broccoli and arugula. This also means that the dish is filled with a lot of healthy fibre from vegetables. The arugula allows a bitter taste to the dish—for a milder flavor, use spinach instead. This dish can also be served with wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper, and is still healthy to eat. Cheese is also included in the ingredients, giving the dish more protein. The whole-wheat dough contains carbohydrates, balancing out the meal to make it healthier.
The chicken curry adds on a delicious Singaporean taste to this foreign dish. Chicken also provides the meal with extra protein for it to be healthy and delicious at the same time!

Images from

Friday, 31 August 2012

Sports and Wellness Assignment – Methods of Cooking

1. Form a group in pairs or threes. (Other group numbers are not allowed.)
2. Read up about the 11 different types of cooking methods (below).
3. Select 1 (one) type of cooking method and search a foreign dish that uses this cooking method (e.g. Baking – Italian <dish name>). Include a picture of this dish.
4. ‘Adopt’ the dish by adapting with a Singaporean twist / flavor. (e.g. adding an local ingredient or dressing). The ‘adopted’ dish should have a local name. (Note: Nothing rude or offensive.)
5. Include a picture, the ingredients and the cooking methods used to cook the 'adopted' dish.
6. Mention why this dish is healthy for a student’s diet.
7. All submissions to be posted up on your respective class blogs, stating your <full names> and <name of dish> as the title of the post.

Due Date: Monday, 10 September

In cooking, there are some basic methods of cooking that are used. These commonly used basic cooking methods are divided into two general groups. The groups are: Dry heat cookery methods and Moist heat cookery methods. The methods of cooking are divided into these two groups because of the way food is cooked and the type of heat that is used. 

Let us have a look at the Dry Heat cookery methods:

Dry Heat Cookery Methods
In dry heat cooking methods, the food being cooked does not use water to cook the food. The food is left dry and heat is applied to cook the food. Such methods of cooking are: baking, steaming, grilling, and roasting. When heat is applied to the food, the food cooks in its own juice or the water added to the food during its preparation evaporates during the heating process and this cooks the food. Heat is applied directly to the food by way of convection thus making the food to get cooked. The action or movement of air around the food, cooks it. Let us now have a look at each of these cooking methods.

1. Baking
In baking method of cooking, the food is cooked using convection heating. The food is put into an enclosed area where heat is then applied and the movement of heat within the confined space, acts on the food that make it get cooked.

2. Steaming
To steam food, water is added to a pot and then a stand is placed inside the pot. The water level should be under the stand and not above it. There is no contact between the food and the water that is added to the pot. Food is then placed on the stand and heat is applied. The hot steam rising from the boiling water acts on the food and the food gets cooked. It is the hot steam that cooks the food, as there is no contact between the food and the water inside the pot. This method of cooking for vegetables is very good as the food does not lose its flavour and much of the nutrients are not lost during the cooking.

3. Grilling
There are two methods of grilling that are used these days. One type of grilling is the one that is commonly used by the people in the village. This is when food is cooked over hot charcoal on an open fire. The food is placed on top of the burning charcoal. Sometimes people improvise by using wire mesh and place it over the open fire to grill fish or vegetables. The other method is using grills that are inbuilt in stoves. In this method, the griller, which has a tray, is heated up and the food is placed on the grill tray to cook. The heat can be gas-generated or electric-generated depending on the type of stove used. The food is again left to cook on the grill with the doors of the grill open. People who can afford to buy a stove would use the grilling part to grill their food. What happens in this type of cooking is the heat seals the outside part of the food and the juice inside the food cooks it. The flavour of the food is not lost and much of the nutrients are not lost either. Food is frequently turned over to prevent it from burning and to ensure that equal heating and cooking time is applied to both sides of the food. By doing this, the food is cooked evenly and thoroughly.

4. Roasting
With roasting, direct heat is applied to the food. The heat seals the outside part of the food and the juice inside the food cooks the food. Roasting is mainly used when cooking fleshy food like fish, meat or chicken. When heat is applied to the outer covering of the food, it seals it up thereby trapping all the juices inside the food. The action of direct heating, heats up the juices inside the food, which then cooks the food. Again there is very little nutrient lost and the flavour is not spoilt. Food is frequently rotated over the spit so that there is even heating applied to all parts of the food. This is so that heat is applied evenly to the food to make it get cooked properly.

Moist Heat Cookery Methods 
In moist heat cookery methods, liquid is used as a medium to cook the food. Such medium could be water, coconut cream or oil. These liquids are added to the food before heat is applied to it or sometimes heat is applied to the liquid before the food is added into the cooking utensils to be cooked. The moist heat cookery methods include: boiling, stewing, shallow frying, deep frying, barbequing and basting. All these moist heat cooking methods use liquid to cook the food in. 

5. Boiling
This is the most common method of cooking and is also the simplest. With this method of cooking, enough water is added to food and it is then cooked over the fire. The action of the heated water makes the food to get cooked. The liquid is usually thrown away after the food is cooked. In the case of cooking rice, all the water is absorbed by the rice grains to make it get cooked. During the heating process, the nutrients can get lost or destroyed and the flavour can be reduced with this method of cooking. If you over cooked cabbage, all the nutrients can get lost. 

6. Stewing
In the process of cooking using the stewing method, food is cooked using a lot of liquid. Different kinds of vegetables are chopped, diced or cubed and added to the pot. Sometimes pieces of selected meat, fish or chicken is also chopped and added to the stew. The liquid is slightly thickened and stewed food is served in that manner. This method is also used when preparing fruits that are going to be served as desserts. With this cooking method, every food is cooked together at the same time in one pot. The flavour, colours, shapes and textures of the different vegetables that are used, makes stewing a handy method of cooking. The only disadvantage is that some of the vegetables might be overcooked and thus the nutrient content becomes much less. It is therefore important that the vegetables that take the longest to cook to be put into the pot first and the ones that need least cooking to be put in last. In this way much of the nutrient contents of the food does not get lost. 

When food is fried using oil or solid fat it is important that you observe some rules in handling oil or fat. Simple rules to follow when frying: 1.Make sure there is enough oil or fat put in the frying pan or a deep frying pan. 2.The food to be cooked must not have water dripping from it. This is because when water comes into contact with hot oil or fat, you will have the oil sizzling and spitting out of the pan, which could burn your skin if you are not careful. 3.Put the food into the hot oil carefully. Try not to make a big splash as the oil could burn your skin. 4.The oil of fat should be heated to the right temperature before putting food into the pan to be fried. If the food is put in when the oil or fat is not heated to the right temperature, the food will soak up the oil and you will have food that is all oily or greasy. If the oil or fat is over heated, you will end up with food that is burnt. Sometimes the food especially dough nuts will turn brown on the inside but the dough inside is uncooked. To cook food using the frying method, there are two ways of doing it. There is the shallow frying and the deep frying methods. 

7. Shallow Frying
In shallow frying, food is cooked in a frying pan with a little amount of oil or fat. The oil or fat is heated to the correct amount and the food is put into the heated oil. The food is turned over a few minutes or is stirred around a couple of times before it is cooked and dished out. If patties, potato chips or coated foods are fried, it is best to put a piece of brown paper or paper napkin inside the tray to soak up any oil from the food before serving it. 

8. Deep Frying
This is when a lot of oil or fat is used in cooking the food. The oil or fat is usually put into a deep pan and is heated to boiling point. Food is then put into the hot boiling oil and is cooked in that way. Such food as fish fingers, potato chips, meat balls, and dough nuts to name a few, are cooked using the deep frying method. 

9. Barbequing
The method of cooking food by barbequing is usually associated with fund raising activities, parties or picnics. It is most suitable to cooking meat cutlets, fish or chicken pieces. The food is usually marinated with spices and tenderizers (for meat cuts) for sometime before it is cooked. With this method of cooking, a sheet of metal with stands is heated up and oil is used to cook the food. A sufficient amount of oil is heated up and food is added. The food is then turned over a couple of times before it is dished out. 

10. Basting
This method of cooking is usually associated with roasting. The juice or liquid that comes out of the meat being cooked is spooned over the roast frequently while it is being roasted. The outer part of the meat is moistened frequently during the cooking process with the juice that is being spooned over. Usually, the extra juice from the cooked meat is added to a mixture to make the meat sauce.

Monday, 13 August 2012

Term 3, Week 8: Volleyball Peer Teaching

Hello All,

By now, you should have watched at least a Men's / Women's volleyball Olympic match.

To recap, the techniques learnt are: Dig, Volley, Spike / Tip.

Remaining Houses are each to peer teach passing drills which combine at least 2 of the techniques learnt.

House: Red

Name of Drill: Net Passing Drill
Techniques Used: Dig / Volley
Drill Explanation / Sequence: <clear instructions of how the drill is carried out>
Equipment used: 6 Badminton posts, 3 badminton nets, 12 cone markers, etc... (be as specific as possible)

Extra requirement:
Each group must print out (at least 5 sets of A4-sized diagram).
Demonstration of drill

Extra credit:
Each group printing out A3-sized diagram (for clearer instruction).
Interesting drills which clearly use the techniques learnt.

Useful Resources

All groups are to post up their Peer Teaching lesson plans onto the class's S&W Blog.

All teams are to have their team name and select a Captain and V. Captain.

Friday, 13 July 2012

Volleyball Basic Rules

Hello All, 

Here are some basic rules:

  • 6 players on court.
  • 1st team to 25 points wins.


Of the 6 players 3 are to the front and 3 to the back, with the back player at the left being the server.


  • Serve from behind the back line.
  • The volleyball must be served with the hand.
  • The serve is allowed to clip the net on the way over, but must not touch the antenna nor pass over or outside the antenna.
  • Once the ball has been served, any player can move anywhere on court and even chase the ball out of court if needed.
  • If the serve is going out leave it to hit the floor - if you touch it before it lands then you must play the ball back.

  Hitting the ball
  • The ball may be hit with any part of the body (hand, head, chest, even the foot! . . .) with the exception of the serve which must to be hit with the hand.
  • The hit has to be clean - no scoops, catch-and-rethrows, dunks etc.
  • Your team have up to 3 touches to return the ball over the net - although it can be returned by the 1st or 2nd touch.
  • A player mustn't have 2 consecutive hits - but having the 1st and 3rd hit is OK.


  • Players must not touch the top of the net.
  • The only part of a player's body that is allowed to land on the opponent's court is the foot, and then only if part of it is above the centre line.
  • The ball mustn't touch the roof, walls or posts.
  • The ball CAN touch the net on the way over providing it does not touch the antenna.
  • The ball is allowed to go into the net and bounce out - the rally continues and this does not count as one of the 3 touches.
  • If the ball touches the court floor on the opposite side your team wins the point.
  • If the ball touches one of the opposition players and then the floor/wall your team wins a point.
  • If one of your players hits the ball out of court, the others can chase the ball and hit it back into court or over the net.
  • If the other team hits the ball more than 3 times, your team wins a point.
  • Blocking = jumping at the net with the arms outstretched to stop the ball coming over the net.
  • Remember, players mustn't touch the net.
  • Blocking a serve isn't allowed.
  • A back court player mustn't take part in a block - even if they don't touch the ball.
  • A block does not count as a regular hit - so your team still have 3 more hits, also if you block then you ARE also allowed to make the 1st hit.


  • Attack = whilst in the attack zone, hitting the ball from above the height of the net towards the other side
  • A back court player is not allowed to attack.
  • A back court player IS allowed to hit the ball from BELOW the height of the net whilst in the attack zone.
  • A back court player IS allowed to hit the ball from above the height of the net whilst in the DEFENCE zone.
  • If PART of the ball is over the net then it's OK to attack the ball (even if it's mostly on the other side).
  • If ALL of the ball is on the other side of the net then the only shot that can be played is a block (ie not a hit).

Rotation - everybody gets to play in every position

  • Every time your team wins the serve from the other team all your players rotate their position on court - clockwise.
  • If you loose the serve your team doesn't rotate.
  • If you keep the serve your team doesn't rotate.


  • Up to 6 substitutions per set
  • Substitutions take place before the serve
  • Once player A has replaced player B then player B can only be substituted by player A


  • Up to 2 time-outs per set of 30 seconds each
  • Time-outs take place before the serve


  • The winner is the 1st team to reach 25 points (by 2 clear points)
  • If you serve and get the point you keep the serve, if you don't get the point, the other team gets the serve AND also a point. (ie the score changes EVERY time there is a serve)
  • Note: if the opposition only need one point to win and you mess up a serve, they win without even touching the ball.

Wednesday, 4 July 2012

Peer Coaching (updated 6 July)

Hello All,

Due to the new timetable, the teaching groups will meet me at Gymworkz as follows:

S1-05             Tues 10:00am

S2-02             Wed 10:00am

S2-04             Thurs 10:00am

S2-06             Fri 10:00am

S2-08             Mon 10:00am

Prior to meeting, please email and post your slides to the S&W blog.

Teaching sequence: Black, Blue, Green, Red Yellow
Setting up and keeping of equipment: Blue, Green, Red Yellow, Black

Recommended videos:
Basic Skills here

'Digging' technique: here
'Digging' drills: here

'Setting' technique: here
'Setting' drills: here

Volleyball Matches: here and here.

Friday, 29 June 2012

Sports & Wellness Term 3: Peer Coaching

Hello All,

Black House to start teaching:

Volleyball: Receiving Technique 'Digging' (ISH)

Handball: Catching and Throwing of the Handball (Field)

¢S1-05: Mondays, 11:00am - Teaching on Thurs, 5 Jul
¢S2-02: Wednesdays, 10:00am - Teaching on Thurs, 5 Jul
¢S2-04: Thursday, 10:00am - Teaching on Fri, 6 Jul
¢S2-06: Tuesday, 10:00am - Teaching on Fri, 6 Jul
¢S2-08: Fridays, 10:00am - Teaching on Wed, 4 Jul

Using various online sources - websites, videos, etc...

Black House to come up with a simple lesson plan highlighting the important teaching points of 'digging'.

Consider the following when coming up with drills:

1. Safety
2. Simple instructions
3. Easy to form groups
4. Transition time from drill to drill.

Groups are to email me their lesson plan using Pages 1 day before our meeting to allow me to review the plan.

i) Roles of each student (e.g. Student A: Intro, Student B, C, D: Teaching of Drill, Student E: Recap / Closure.
ii) Objectives of lesson + Lesson Points (e.g. digging stance is semi-sumo stance.
iii) Question / Analogies for Understanding (e.g. keep the ball 'alive' like keeping a balloon afloat).
iv) Drills (here, you should use pictures, animation for understanding). The student must also be able to demonstrate.
Here, the setup of the drill (e.g. where are cones placed) should be clearly shown on presentation.
v) Equipment required: (e.g. 10 soft volleyballs, 10 cones).

Email your slides with the subject name <Class - Black House, Name and Handphone No. of Black House Rep>
(e.g. Sec 2-04 - Black House, Issac Lim 9xxxx123)

Mr. Patrick Hiap

Friday, 4 May 2012

Post Common Test Schedule

Hello S2-06,

Take note of next week's schedule:

Mon, 7 May: School holiday (off-in-lieu for Vesak Day)
Tues, 8 May: Lesson as normal (the 2.4km retest will be conducted at 4:00pm due to Sec 3 exams in the MPH)
Wed, 9 May: SST Annual Track & Field 2012 (Report to Clementi Stadium by 0740am for flag-raising)
Thurs, 10 May: Lessons as normal - Retest for 5 static stations.

Friday, 11 May: Lessons as normal.

Mr. Patrick Hiap

Wednesday, 11 April 2012

Feedback for eLearning Week 2012

Hello S2-06,
Students do provide valuable feedback for us to sharpen the design of the desired learning experience. Please provide your feedback for the eLearning week (by this Friday, 13 April) HERE.

Your feedback would be taken into account and would have an impact in the next round of implementation for eLearning Week.

Thank you.

Mr. Patrick Hiap

Wednesday, 28 March 2012

NAPFA (National Physical Fitness Assessment) Standards

Hello All,

The NAPFA (National Physical Fitness Assessment) Standards can be found here.

Take note of the NAPFA Award Requirements:
  • Gold Award: C grade in all 6 stations with a minimum of 21 points.
  • Silver Award: D grade in all 6 stations with a minimum of 15 points.
  • Bronze Award: E grade in all 6 stations with a minimum of 6 points.

NAPFA will be conducted from the week of 23rd to 27th April -

Train SMART!

S Specific Aim to improve your weaker stations vs. focusing on your already strong stations.
M Measurable Meaningful, Motivational, Manageable - check whether you are improving vs. unreasonable targets (eg. from a fail to 'A' grade score within 1 month may not be a safe training target.
A Attainable Achievable - vs. unreasonable targets (eg. from a fail to 'A' grade score within 1 month may not be a safe training target).
R Relevant Results-oriented, Realistic vs. unrelated training
T Timely Timed, Time-based, Trackable, Tangible - Be consistent in your training
E Evaluate Enjoyable, Engaging - Train safely with music or with a friend.

Mr. Patrick Hiap

Wednesday, 7 March 2012

S&W Lesson for Thurs, 8 March

Hello S2-06,

Since the Indoor Sports Hall is cordoned off tomorrow to prepare for Celebrations @ SST, please remain in your class for tomorrow's lesson.

We will go through video analysis using the SWOT technique (Strengths, Weaknesses, Opportunities, Threats).

Thank you.
Mr. Patrick Hiap

Monday, 30 January 2012

How would you...

Hello S2-06,

1) After learning the netball playing positions, how would you:

i) decide which position you would play?

ii) decide which position your teammate would play?

2) How can reserves / players with injuries still contribute to the team?

Please comment...

Mr. Patrick Hiap

Wednesday, 25 January 2012

Netball Positions

You can view the netball player's position here.

Netball's Basic Rules
Centre passes are taken alternately by the Centre of each team, after each goal is scored and at the start of each quarter. Each team endeavours to pass the ball down to their goal circle and score goals. The team with the most goals at the end of the playing time wins the game.

Before the whistle all players must start in the goal thirds except the two Centres. The Centre with the ball must be wholly within the Centre Circle and must obey the footwork rule after the whistle has been blown. The opposing Centre stands anywhere within the Centre Third and is free to move.
After the whistle the Centre pass must be caught or touched by a player standing in or landing wholly within the Centre third.

Only GS or GA can score – they must be completely within the goal circle when the ball is received in order to shoot for goal. A goal is scored when the ball passes over and completely through the goal ring.

A game consists of 4 x 15 minute quarters with an interval of 3 minutes between the first and second and third and fourth quarters and a 5 minute half time interval. Up to 2 minutes of time is allowed for each injury.

Two umpires have control of the game and their decisions are final. When rules of the game are broken the penalties awarded by the umpires are free pass, penalty pass (or penalty pass or shot), throw in, toss up.

Breaking the following rules will result in a FREE PASS being awarded to the opposing team. When a FREE PASS is awarded to a team it may be taken by any player from that team allowed in that area, as soon as they are in position. (A player may not shoot from a free pass in the goal circle).