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Going meat-free doesn’t have to be restrictive. By experimenting with some great tasting food and making sure your body gets all the nutrients it needs, you’ll enjoy the ride. Imogen Clyde reports There are many reasons to switch to a vegetarian diet. For some, vegetarianism is a way to eat healthily and avoid the hormones used in animal foods. For others, eating this way has more to do with animal rights, environmental concerns or religion. For myself, it’s simply about the taste. Over the years, I’ve developed a love for lentils and beans, root vegetables and leafy greens which overrides my desire for meat. The condiment, you might say, has become the main event. If you’re considering becoming vegetarian, the first step is to decide how far you want to go. In following a vegetarian diet, you don’t eat meat, poultry, or fish, but you may choose to include cer tain dairy and animal products in your diet. For instance, lacto-ovo vegetarians eat dairy products including eggs; lacto vegetarians eat dairy products but no eggs; ovo vegetarians eat eggs but no other dairy products. And then of course there’s the option to go hardcore vegan. If you’re following a vegan diet, you don’t eat meat, poultr y or fish, neither do you eat dairy products or other animal products, like gelatine or honey. GOING MEAT-FREE Any lifestyle change requires a little bit of effort so, when going meat-free, you need to set yourself up for as easy a transition as possible. Should you go cold turkey or take a more gradual approach? That’s up to you. You can wipe the slate clean, switch your pantry to all-vegetarian and star t as you mean to go on. Or you may prefer to take it slowly, first giving up red meat, then poultry, then fish. If you already practice “Meatless Mondays,” you may decide to take it even more gently, adding more days as you get used to your new vegetarian diet. Another tip: make a point of trying new vegetarian foods instead of focusing on what you can’t eat. Invest in a couple of vegetarian cookery books: this will encourage you to experiment with new preparation methods and vegetables that you haven’t eaten before. And take the opportunity to expand your horizons, there are great vegetarian dishes from all over the world – from India to the Mediterranean – that you can add to your repertoire. In the process, you may discover flavours you didn’t know you liked. Know too that you may still be able to cook many of your favourite recipes with a vegetarian or vegan twist. Often, you can replace the main protein with a vegetarian source, like tofu or tempeh. If the recipe has an animal-based stock, you can use vegetable stock instead. If you’re avoiding dairy, try a non-dairy milk such as almond or soy. Likewise, you can find all sor ts of meat-like alternatives, like veggie burgers and “chicken” nuggets, though you need to avoid products that are heavily processed as these will impact your new focus on “clean,” healthy eating. PROTEIN SOURCES FOR VEGETARIANS In turning veggie, most of us lose weight – which is often a plus – but when making any radical change to your diet you need to ensure your body continues to get suf ficient nourishment. The good news is that a well-planned meatless diet can provide all the nutrients you need, including protein, you just have to work at it a bit. The first thing you need to know is that protein is made up of chains of molecules known as amino acids. There are 20 amino acids found in nature that your body can use to build protein. Out of these 20 amino acids, nine are considered essential, because your body cannot produce them itself – you need to get them from your diet. The remaining 11 are considered non-essential, as your body can produce them from the nine essential amino acids. Animal protein contains all nine essential amino acids in suf ficient amounts. Plant protein also contains all nine essential amino acids, however most contain a limited amount of at least one essential aminoacid. For instance, beans, lentils, peas and many vegetables tend to contain low amounts of cysteine and methionine. Grains, nuts and seeds tend to be low in lysine. Because of this, plant foods are seen as “incomplete” sources of protein. The solution for vegetarians? Eat a variety of plant-based proteins: that way you will get sufficient amounts of all the essential amino acids your body needs. First an exception to the rule: soybeans are a “whole” source of protein, providing all the essential amino acids you need. Tofu, tempeh, and edamame all originate from soybeans; soy milk is made from soybeans and can be a great alternative to dairy milk. Most types of beans, including lentils, kidney, pinto and chickpeas, are staple foods across cultures not least because they contain high amounts of protein. The same is true of nuts, nut butters and other seeds, like chia and hemp. And a word about grains. Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati. Ancient grains, like spelt, barley and tef f (which is gluten free), are also high in protein. These ancient grains are a healthy alternative to other grains, such as wheat and rice, and they can be used in many recipes ranging from baked goods to risotto. Likewise, oats contain higher quality protein than other commonly consumed grains. Seitan is another popular protein source for many vegetarians and vegans. It’s made from gluten, the main protein in wheat. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked. Also known as wheat meat or wheat gluten, it is one of the richest plant protein sources available. Although all fruits and vegetables contain protein, some contain more than others. Vegetables that are high in protein include broccoli, spinach, asparagus, ar tichokes, potatoes, sweet potatoes and Brussels sprouts. Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables. Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, mulberries, blackberries, nectarines and bananas. GETTING THE VITAMINS AND MINERALS YOU NEED In general, vegetarians replace meat with more nutritious foods, such as fruit, vegetables, beans, whole grains and so on. If you do that, you will be get ting more of the nutrients your body needs, giving you better health and more energy. But you need to make doubly sure that your diet is suf ficient in certain vitamins and minerals, like vitamin B-12 and omega-3 fat ty acids. Vitamin B-12 isn’t found in many plant foods, so animal sources play an important role in protecting against deficiency. Lacto-ovo vegetarians can find plenty of vitamin B-12 in dairy products: eggs, milk, cottage cheese, feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone. If you follow a vegan diet however, you’ll need to drink plenty of fortified soy milk, oat, or almond beverages and/ or take a vitamin B-12 supplement. The omega-3 fatty acids are essential nutrients to include in your diet. Omega-3 is often associated with seafood, but go-to vegetarian sources include chia seeds, ground flaxseed, hulled hemp seed and walnuts. Nuts and seeds are also high in protein, so you’re on to a win-win. Enjoy!

Creamy and comforting, hearty and healthy, veggie curries are bursting with flavour and surprisingly easy to make PHOTOS COURTESY OF Adobe Stock SLOW COOKER DHAL Serves 4 - 300g yellow split peas - 1 onion, chopped - 200g chopped tomatoes - Thumb fresh root ginger, finely grated - 1tsp ground cumin - 2tsp ground turmeric - 1 garlic clove, thinly sliced - 10 freeze-dried curry leaves - 700ml hot vegetable stock - 1 green bird’s eye chilli, thinly sliced - 2tbsp sunflower oil - 1tsp whole cumin seeds - Lemon wedges, to serve1 garlic clove, crushed Place the split peas, onion, tomatoes, ginger, cumin, turmeric, crushed garlic, curry leaves and stock in a slow cooker. Add most of the chilli and stir to combine. Cook on high for four hours, until the peas are tender. Season to taste. Just before serving, heat the oil in a saucepan. When the oil is very hot, add the whole cumin seeds and the sliced garlic. Fry until the garlic is golden-brown and the cumin smells toasty and almost smoky. Spoon the oil over the dhal, scatter with the remaining green chilli and lemon wedges for squeezing. PALAK PANEER Serves 4 - 500g spinach - 3tsp cornmeal - 6tsp sunflower oil - 400g paneer, cut into chunks - 1tsp cumin seeds - 20g fresh root ginger, finely grated - 20g garlic, finely chopped - 125g onion, finely chopped - 2-3 green bird’s eye chillies, chopped, seeds in - 1tsp ground turmeric - 2tsp garam masala Tip the spinach into a saucepan and pour over 500ml of water. Bring to the boil and cook for 4-5 minutes until tender. Drain, reserving 50ml of cooking water. Transfer the cooked spinach to a bowl. Add the cornmeal and reserved water. Blend to a smooth purée. Set aside. Heat 2tsp of the oil in a pan over medium heat. Fry the paneer chunks until evenly browned. Transfer to a plate and set aside. In the same pan, heat the remaining oil. Add the cumin seeds. As soon as they begin to sizzle, add the ginger and garlic and cook for 1 minute. Add the onion and chillies and cook for another 7-8 minutes until softened. Stir in the turmeric, garam masala and 1tsp of salt and cook for 1 minute. Stir in the puréed spinach, lower the heat and cover the pan. Cook for another 4 minutes, then add the cooked paneer and cook for 2 minutes.

Hide out in the South Korean Capital Photos Courtesy of Adobe Stock GANGBUK HOMES THE MAJOR HISTORICAL LANDMARKS including four UNESCO World Heritage Sites. Any hotel concierge is going to recommend you see Gyeongbokgung Palace which dates back to 1394, and Sinchon Railway Station – the oldest in the city, built in 1920. A browse through Namdaemun Market (with the locals) is another must, as is a walk through Seodaemun’s glorious Independence Park. SEOUL HAS TO BE ONE OF THE HOMELIEST cities in Asia. Sure, the South Korean capital is quietly gentrifying, but for now its distinct charms lie in its parks and pavilions, back alleys and side streets. Don’t look for the Tokyo-esque or the Londonlike in Seoul. If you’re going to get elbowed by an excitable ajumma (woman of marriageable age), it may as well be for an authentic experience. GANGNAM IS THE AFFLUENT part of Seoul, with so-called good schools and fancy shopping. The wide boulevards and shiny malls have inspired residents to dub the area Seoul’s Rodeo Drive. But there’s more to it than meets the eye: Tony Apgujeong is in Gangnam, location of the trendy Platoon Kunsthalle – a shipping container reconfigured as a chic cultural centre. ON THE OTHER SIDE OF THE HAN river, Gangbuk is the more diverse, much older, generally more interesting part of the city. Anchored by the remaining three great gates (Dong-, Seo- and Namdaemun) that once fortified it, it’s known for hip Myeongdong and Dongdaemun markets, and Chungmuro, home to Korea’s annual International Film Festival. And those aforementioned classical parks and quaint back streets? Rife on this side. TAKE A STROLL ALONG CHEONGGYECHEON, a creek that cuts through Gangbuk’s Jongno (Central) district. A multi-year urban renewal project that was long buried by asphalt, Cheonggyecheon is now a pedestrian route that hits most of Seoul’s key downtown sights. It’s a great orientation tool and a walk along it is a good way to figure out what’s worth a second visit. EATING WILL TAKE UP A MAJOR CHUNK of your time in Seoul regardless of what else you plan to do. Koreans take food very seriously and a good hanshik (sort of a table d’hôte) can take hours. Street food ranges from dried squid snacks and ddeokbokki (rice cakes in red pepper sauce) to pastries and dumplings, and seemingly any vendor located near a busy central intersection or strip of bars provides great food – cheap. AN EVENING’S ENTERTAINMENT is easily had in Seoul: look for the neon and listen for crowds. It’s almost impossible to spend time in the city and not wind up at an Itaewon watering hole for cocktails. The main road (outside Itaewon subway station) is dotted with every type of nightclub and bar, and you can find live music and take in the expat scene (now a little quieter with fewer US troops) on its back streets.

Having achieved so much over the past five years, Malvern College Hong Kong is looking to the future with the arrival of its new headmaster, Paul Wickes PHOTOS COURTESY OF MCHK Ask Paul Wickes, the newly appointed headmaster of Malvern College Hong Kong (MCHK), what he is most looking forward to in the coming months, and he hones in on the pupils. “My style of leadership is one where I’m constantly walking around the campus and poking my head into classrooms and interacting with pupils, talking to them,” Paul opens. “You can’t lead a school from behind a desk. I’ve already scheduled a series of meetings with the pupils, year group by year group. The first thing I want to do is to hear from them.” GLOBAL PERSPECTIVES Originally from the south-east of England, Paul comes to MCHK with over 30 years’ teaching experience. An expert in English Additional Learning (EAL), he earned a B.Sc. (Econ) from the London School of Economics, followed by a post-graduate Diploma in EAL from RSA/ University of Cambridge. He continued his academic journey by obtaining a Master of Arts in Education from University College London. A WELCOME MR WICKES Having achieved so much over the past five years, Malvern College Hong Kong is looking to the future with the arrival of its new headmaster, Paul Wickes PHOTOS COURTESY OF MCHK Paul explains how he “fell into teaching” as a young graduate fresh from London School of Economics, and eager to see the world. He initially headed overseas, teaching English as a Foreign Language in Por tugal, where he subsequently set up his own school. A dedicated and ambitious educationalist, Paul went on to enter the Malvern fold in 2006 when he took up the role of Senior Housemaster and Teacher of Economics, Politics and Theory of Knowledge (ToK) at Malvern College UK – a position he held for over 12 years. Prior to joining MCHK, Paul served as Head of Site at The British School in Rio de Janeiro for five years, where he drew on his time at Malvern College UK to transform the school’s culture and raise academic standards. Newly ensconced in Hong Kong, Paul is embracing two of his passions – the Malvern educational ethos and expat life. “The opportunity to rejoin the Malvern family was just too exciting to turn down,” he explains. “I lived the Malvern ethos for over 12 years and it’s something I’m passionate about, it’s something that comes naturally to me. At the same time, this is my third international posting. I spent six years in Portugal, five years in Brazil and now this is an opportunity to come to Asia, which is entirely new to me. “There are so many things to do in Hong Kong, so many things to see,” Paul adds. “I’m looking forward to a really active social life, a really active cultural life and to getting out on those trails and getting some hiking in.” THE MALVERN ETHOS Paul is joining MCHK as it celebrates five years of exceptional academic achievements. How does he plan to build on the solid foundation that has been laid? “What has been achieved in five years is really remarkable. I think my responsibility now is to make sure that the 5 Centres of Excellence and the Malvern qualities, like resilience, selfawareness, kindness, integrity and humility, are embedded in everything we do, on a day-to-day basis. We want to encourage pupils to take responsible and educated risks because that way they can be innovative, they can be creative, and they can do things in a way that’s dif ferent from the way they were done in the past. “I’d also really like to build on Malvern’s global network,” Paul adds. “MCHK is in a very privileged position because we’ve got sister schools all over the world, including in Chengdu and Tokyo. We’ve got a fantastic opportunity to expand pupils’ global international mindedness, and give them – and their teachers – the opportunity to have exchanges.” In joining MCHK, Paul is uniquely qualified to share his first-hand experience of Malvern College UK. “Even though MCHK is a day school, we’re able to copy the best elements of pastoral care that are given to pupils at Malvern College UK. And we’re able to provide a very strong programme of co-curricular activities, which is another feature of a traditional British boarding school. I’m looking forward to assisting MCHK transfer the values of Malvern College UK to Hong Kong students. “One of the features of a Malvern school is its academic rigour – it’s got very high academic standards,” Paul adds. “But we firmly believe that a narrow academic programme won’t provide pupils with the soft skills and interpersonal skills that they need to be happy and fulfilled as individuals. When they’re doing their co-curricular activities, if they’re doing spor ts, for example, or they’re doing music or drama or robotics, they’re learning things like leadership and teamwork, independence, organisation and prioritisation.” A HOLISTIC EDUCATION MCHK’s dedication to holistic education is wellknown, and it’s an approach that Paul champions. “Traditionally, education was often seen as a way of transferring information from the teacher to the pupils. It was a one-way process and a very passive process, in which the “best pupils” were those who were able to absorb the most information and regurgitate it in exams. That’s a very old-fashioned way of looking at education,” he says. “Now we know that we need to educate not just the mind but also the body and the soul as well. “We want school to be exciting. We want it to be fun,” Paul adds. “We want the pupils to learn not just about maths and science which is important, but also to learn about the world around them, to learn about each other, to learn about themselves, to contribute to the local community and to understand their place in the wider, global world.” Paul’s leadership style is centered on integrity, humility, mutual respect and leading by example. He is quick to point out that providing pupils with a strong moral compass is an essential part of holistic, whole-person education – Malvern students learn to do the right thing even when no one’s looking. “We should be doing as educators what we try to do as parents,” he says. “When I try to educate my daughters, I don’t just want to stuff their heads full of facts. I want to teach them to be well-rounded people that I’m proud of. “That’s my aspiration: as the Head of MCHK, I want to do everything in my power to make sure that I’m proud of every single one of our pupils.” Malvern College Hong Kong (MCHK) draws upon the rich heritage and ethos of Malvern College UK, a co-educational day and boarding school founded in 1865. An authorised International Baccalaureate World School, MCHK provides high quality, holistic education for boys and girls aged 2 to 18 years. To find out more and to read Paul’s mission statement, visit www.malverncollege.org.hk . If you're interested in learning more about Malvern College Hong Kong, the upcoming information session is scheduled on 19 September, 2023. This event provides a unique opportunity for you to visit the school, meet the academic team, and gain insights into the curriculum. For more details about the event and registration, please click here .

The latest Love.Together@DB youth education programme saw students and teachers from S.K.H. Wei Lun Primary School hop on a DB ferry to discover new things and have lots of fun! Ray Au reports PHOTOS BY Beatrix Malan - www.atscollective.com & courtesy of HKRCL On June 21, some 100 students and teachers from S.K.H. Wei Lun Primary School were invited to spend time on a DB ferry to learn more about the ferry service and meet the crew. The community youth education programme, DB Classroom On The Sea, was organised by Love.Together@DB, the community caring platform established by Hong Kong Resort Company Ltd (HKRCL) in 2012, in conjunction with Discovery Bay Transportation Services Ltd (DBTPL), the DB ferry operator. “We have a common, ongoing objective with S.K.H. Wei Lun Primary School to provide interesting and inspiring learning opportunities for young DBers, to help them understand what happens in the community around them, and to enhance their sense of belonging to the place where they live and study,” says Simon Tu, General Manager, DB Operations of HKRCL. “DB Classroom On The Sea was a good platform to give par ticipants a deeper understanding of what HKRCL, Love.Together@DB and DBTPL do, and it encouraged cross-community interaction.” STUDENT EMPOWERMENT Once aboard the DB7 – a 42-metre, 500-seater Marin Teknik waterjet catamaran – the excited Primary 3 students and their teachers sailed out from DB ferry pier, berthing at the pontoon. First on the agenda was a short introduction to the history of DB pier, Pier 3 in Central and the DB ferry service, followed by a debrief on safety measures. The students were alerted to key broadcast messages, such as “stay seated while the ferry is moving, no pets and personal belongings on the seats, no eating and drinking on the lower deck, stay calm and listen to the instructions of the ferry crew during emergency situations, know the location of lifejackets, be cautious while using the gangplank.” Next up, was a hands-on introduction to emergency response in which students were invited to watch demonstrations both inside the ferry compartment and on the outer deck. They were shown the emergency bell, emergency exits, fire extinguishers and life buoys. “DB Classroom On The Sea was an adventure for students that opened up their minds to new things. A community-focused school trip like this can be a power ful motivation tool; it can deepen the learning process and encourage students to learn more about a particular subject or spark their interest in something new,” says Mabel Lam, Principal of S.K.H. Wei Lun Primary School. “The visit was also an important activity for the teachers as they were able to gain knowledge through the experience,” Mabel adds. “It is always good to have new resources for the best teaching and learning process.” During DB Classroom On The Sea, students had the opportunity to meet the ferry crew – the master, assistant master, engineer, assistant engineer and two marine services assistants – learning about their respective roles and responsibilities. They were brought into the wheelhouse (usually out of bounds for passengers), where they learnt a little about marine navigation, and how the crew communicates with other units, like the Marine Department. To round-off the field trip, students were treated to a special session about lifejackets: they learnt where the lifejackets are located, and got to put one on with help from the crew. Before heading back to DB pier, the students took part in a Q&A session to find out how much they’d learnt, and they were each gifted a small souvenir to remind them of their trip. “It’s wonderful to see students learn from real experience, not just from textbooks,” says Coco Chung, a Class 3 Teacher at S.K.H. Wei Lun Primary School. “They were so excited to enter “secret places,” like the wheelhouse and outer decks, which are restricted zones for passengers. The visit had a positive impact on students’ personal development, building their confidence and self-responsibility as they were taken out of their comfort zones. “Most of us are visual learners; we are more likely to retain information and understand concepts when we have first-hand experience of them,” Coco adds. “Field trips are an effective way of teaching concepts through experience-based activities that are closely linked to the school curriculum. DB Classroom On The Sea ties in with the Primary 3 learning theme about transportation in Hong Kong. The visit reinforced lessons learnt, while expanding knowledge.” COMMUNITY INTERACTION Through DB Classroom On The Sea, Love.Together@DB and DBTPL set out to benefit not only the students and teachers involved but also their staff. “We strongly believe that involving staff in a CSR project of this kind makes them happier and more fulfilled. It helps them recognise the way their work positively impacts the community which, in turn, encourages personal and professional growth,” Simon explains. This view is backed by Chan Chi Hung, Master of DBTPL, who says: “The crew was delighted to help provide this experiential learning opportunity for teachers and students in order to raise their knowledge and awareness on marine safety through direct, face-to-face interaction. The visit was both educational and precious. We are happy to have had the chance to connect with the lovely students. We had lots of fun with them – they warmed our hearts.” In summing up the success of DB Classroom On The Sea, Sara Lai, Senior Manager, Community Relations of HKRCL says, “Love.Together@DB strives to foster partnerships and ties with a wide range of community partners to fulfil its corporate social responsibilities and advance its mission to create a caring, sharing, tightly knit community. Not only was DB Classroom On The Sea an effective passenger education session, it enabled students, teachers and DB staff to spend time together and bond. “Above all, DB Classroom On The Sea allowed the students to have fun and discover new things,” Sara concludes. “Many of our best school memories are created during school trips with peers and teachers, and may last a lifetime. We hope the ferry visit created positive, lasting memories for the young DBers!” Love.Together@DB is a community-caring platform initiated in 2012 by Hong Kong Resort Company Ltd dedicated to serving the Discovery Bay (DB) community. The platform proactively supports and co-organises diversified corporate social responsibility initiatives with NGOs, community leaders and volunteers to promote a loving and caring culture in the sustainable and multicultural DB community.

Indonesian Adventure: Java in 12 days PEOPLE LOVE TO HATE JAKARTA but the crazy and congested Indonesian capital actually has a lot going for it. There are a surprising number of seriously cool bars and clubs, plus mammoth shopping malls. The colonial architecture of Fatahillah Square, including the Jakarta History Museum, comes to life in the evenings when locals congregate, giving a charming picture of city life. MAJESTIC TANGKUBAN PERAHU, 30 kilometres north of Bandung, is part volcano with sulphurous water hissing and bubbling off its slopes. It’s a pleasant hike up to the 1,830-metre peak, and on the way down you can hire a guide to walk you through the jungle and tea plantations. The ubiquitous stall at the end of the path is a great place to hang out with a local family. SARI ATER HOT SPRINGS RIGHT NEXT DOOR are no frills to the extreme. Throw some money at the experience and you get to bathe in your very own concrete compartment. Far more entertaining are the affordable pool or the free “pond” where kids play and old men gossip. In deference to the locals cover your bikini with shorts and a T-shirt. MOST TOURISTS BUS IN TO BOROBUDUR, spend the day loving the incredible UNESCO World Heritage Site and its 504 Buddha statues, buy a few souvenirs and then bus back to Yogyakarta. The monument is incredible, addictive even, changing throughout the day according to the light. Go before sunrise to avoid the crowds and then jump on a bicycle with a local guide to pedal around the surrounding villages. INDONESIA’S CENTRE OF CULTURE Yogyakarta is surprisingly modern and chaotic. Duck away from the main shopping streets to see Yogyakarta Palace; a living museum of Javanese culture, home to the king and his family. The stunning and romantic Taman Sari Water Palace, a formal royal garden with an artificial lake and pavilions, is also well worth a look. TAKE A QUICK DETOUR TO BROMO Tengger Semeru National Park to catch a glimpse of Mount Bromo, the 2,329-metre volcano which sits in a vast “sea of sand” in eastern Java’s Tengger massif. It has particular significance for the local people: the name Bromo comes from the Javanese pronunciation of Brahma, the Hindu god of creation, and at the mouth of the crater, there is an idol of Ganesha, the Hindu god of wisdom. AND FINALLY: SURABAYA. You’ll find there’s more of interest in this large, modern city than first meets the eye. The Sampoerna Tobacco Factory makes for a fascinating, if politically incorrect visit – you watch the rows and rows of cigarette rollers from behind a window. From there, take a tuk-tuk to the Chinese market with its soft carpet of garlic skins, and the Arabic market where you feel like you’re walking in a Middle Eastern souk.

Raw food, even in small amounts, has huge nutritional benefits for just about everyone. Try tartare two ways. SEA BREAM TARTARE WITH ASPARAGUS Serves 4 1tbsp extra virgin olive oil ½tsp white wine vinegar 2tsp wasabi paste 2tbsp lime juice, fresh 1 celery stick, diced 1 carrot, diced 400g sea bream fillet, diced fine 1 shallot, diced fine ½tbsp parsley, finely chopped 2tbsp creme fraiche 12 asparagus spears, cut diagonally 2tbsp natural yoghurt 1tbsp lemon juice Whisk together the olive oil, vinegar, wasabi paste and lime juice in a bowl then set aside. Bring a small pan of salted water to the boil and cook the celery and carrot until al dente. Drain and set aside to cool. To make the tartare, place the fish in a cold bowl and season well. Add the shallot, parsley, cooked vegetables and crème fraiche. Add the wasabi and olive oil mixture, mix everything together and season to taste. Blanch the asparagus in salted boiling water until tender, then plunge into iced water to stop the cooking process. Drain and set aside. Plate the tartar using a pastry ring, and place the asparagus and some additional wasabi on the side. Mix together the yoghurt and lemon juice and drizzle over to serve. STEAK TARTARE Serves 4 400g beef fillet, finely chopped 8 gherkins, finely chopped 4tsp capers, finely chopped 4 shallots, finely chopped 2tsp Dijon mustard 2tsp Tabasco sauce 2tsp Worcestershire sauce 4 free-range eggs Place the chopped beef, gherkins, capers and shallots into a bowl and mix well. Add the mustard, Tabasco sauce and Worcestershire sauce. Mix again and season to taste. Plate the tartar using a pastry ring. Make a small dent in the top of the tartare and top with a fresh egg yolk, then carefully remove the ring. Serve immediately with a green salad, toasted bread or fat chips.

Looking to spend some time on the water this Summer - here are the best yachts & junks HK has to offer.

Mark Kirkham of Soteria Trusts outlines everything you need to know If you thought inheritance tax (IHT) was just something for the extremely wealthy to worry about, think again. Rising property prices have meant more estates than ever are likely to face an IHT bill. In fact, between 2017 and 2021, families paid £27.2 billion in IHT. This is estimated to climb 36% to £37 billion for the period from 2022 to 2027. Last year alone raised £7.1 billion for HM Revenue and Customs (HMRC). If your estate has an IHT liability, your beneficiaries will have to pay the tax bill before they can receive the assets you leave them. A legacy reduced by 40% may not be the kind of legacy most people think of leaving behind. The good news is that there are plenty of things you can do during your lifetime to take care of a potential IHT problem. WHAT IS IHT? It is a tax payable to HMRC at a rate of 40% on the net estate of the deceased above the nil-rate band (NRB) of £325,000 per individual, or £650,000 per married couple or civil partnership upon death. Residence Nil Rate Band (RNRB) is an additional allowance that lets you pass up to £175,000 (£350,000 for couples) of a property’s value to direct descendants without having to pay IHT, as long as it is your primary residence. However, the RNRB tapers off by £1 for every £2 over £2,000,000 that your estate is worth, and it’s capped at £2,350,0000 in the 2022/ 23 tax year. That means those with estates larger than that can’t benefit from the RNRB. WHO PAYS IHT AND WHEN? IHT is paid by the executors of your Will. IHT is paid before the estate assets can be passed to the beneficiaries and must be paid within six months of death or penalties start to apply. IHT EXEMPTIONS AND ALLOWANCES. Other than the main NRB and RNRB allowances, there are other exemptions and allowances that can be used to minimise IHT: • Annual gift allowance (£3,000 per tax year) • Small gifts (up to £250) • Wedding gifts (up to £5,000 to a child, up to £2,500 to a grandchild or great-grandchild and up to £1,000 to another relative or friend) • Gifts to charities • Gifts out of surplus income* • Gifts to help with living costs (i.e. to an exspouse, elderly dependent or child under 18 or in full-time education)* *Note that for some of the above gifts to fall off the taxable estate, the donor has to live for at least seven years from the date of gifting. OTHER WAYS TO REDUCE IHT. Pensions that meet the criteria of being a Qualifying Non-UK Pension Scheme are exempt from IHT following a member’s death. Besides pro v i d i n g i t s members with retirement income, such pensions are also tax efficient (no IHT, no Capital Gains Tax, reduced tax on rental income), thanks to initiatives granted by HMRC. Contract-based retirement plans are just one way to reduce IHT, it is also possible to put your property in a trust account. Mark Kirkham is a long-term DB resident and CEO of the Business Class Group, of which Soteria Trusts, the group's fiduciary and asset protection arm, is a part of. Contact us at www.soteriatrusts.com to learn more about reducing IHT, or join us for one of our monthly UK Tax Seminars at www.soteriatrusts.com/events .

You don’t have to sell your soul or downsize your home to travel to the places you want to see in life. Relatively small changes in your spending and saving habits will get you where you want to go. Ray Au reports My wife and I attended a wedding in July; a pretty big wedding in Repulse Bay with Mahjong to start, an eightcourse Chinese banquet to follow, and then dancing. Handing over our lai see packet at the entrance it struck me, as it always does, what a sensible idea this monetary proof of love is. By asking for wedding presents newlyweds run the risk of getting saddled with 20 juicers and some rather unpleasant or at least random “home accessories”. A wedding list at Harvey Nichols or Lane Crawford is all very nice but basically redundant for couples over 30, who already have all the crockery and chinaware, irons and toasters they need (in duplicate). Hard cash on the other hand is always useful. Our friends are planning to use their lai see to pay for their honeymoon in South Africa. With 200 guests, all putting in HK$500 minimum, they are definitely on to a winner. (I checked: return flights for two to Cape Town in August with Qatar Airways come in at around HK$22,000, so they’ll have plenty left over for safaris and road trips.) So the day after the wedding, as my wife reminisced about our blissful but comparatively modest honeymoon in Sicily, I sat back and felt bad. Fifteen years into marriage, we are still funding holidays with whatever is in our bank accounts when our travel date comes around. This month, caught on the hop, we are headed for a two-week self-catering holiday in Koh Samui. Rents are still relatively cheap at the moment as the island bounces back from lockdown. It’s going to be fun, and we’re flying direct from Hong Kong… but can I do better by my family next year? Obviously, I can’t ask friends and family to subsidise us but what proven ways are there to fund and save for travel? BANKING BASICS It occurs to me that the first step is to open a dedicated savings account. Over the coming year, I can then save for our summer jaunt directly and methodically. Looking into this, I’ve found that set ting up a savings account costs nothing (or close to nothing). Just make sure that you don’t face any minimum balance penalties when you actually start to spend the money you’ve saved. I’ve also ensured that I have ATM and online access to the account, so I can draw money directly from the account when booking and travelling. The money I set aside for our trip should be the money I actually spend – no juggling between accounts. Using a single, dedicated account will also help me budget during our holiday. I can keep an eye on the balance as our trip progresses, and track the true costs without too much effort. In order to fund the account, I’ve set up an automatic (monthly) transfer from my current account. Consider that a transfer of HK$1,500 a month adds up to HK$18,000 a year. That would have paid for three return flights to Koh Samui this August on Bangkok Airways. I could have then checked the family into a little hotel rather than going the self-catering route. It’s worth noting that employers will often agree to split your pay cheque deposits among multiple accounts. This means you could arrange for 5 or 10% of your monthly earnings to go straight into your dedicated travel account – without having to move it yourself, ask the bank to do it for you, or be tempted to spend it. TRAVEL-FUND BOOSTERS Tried-and-tested ways to save are often the best, so I’m going to bring out the (super-sized) change jar, label it “travel fund”, and drop my spare change into it daily. The banks exchange coins for notes if you bag it according to denomination, and a specified amount. Our daughter Amy, 13, has sworn by this moneysaving method for years, but is it a childish means of saving? Not really! Not when you consider that it only takes HK$15 a day to get to HK$5,475 in a year. With two adults emptying their pockets into a jar every day, the loot adds up fast. Talking about time-honoured ways to make a little cash, I’m inspired by the families who used to man the Flea Market stalls in DB Plaza. I figure you can make quite a lot by selling off unwanted clothes and household items – so when the market reappears, and assuming I’ve got enough clobber, I’ll hire a stall, In the meantime, I’m going to look into selling a couple of items on the DB Mums Facebook page. A friend recently put up a dehumidifier, a microwave, a baby changing table and a child’s car seat, and made a cool HK$5,500. I’ve also been talking for a long time about getting rid of a ton of stuff on eBay, so when we get back from this year’s summer holiday, I’m going to get round to doing it. It’s time to par t with my Amazing Spider-Man Marvel comic books (Amy has no interest in them), and my wife says my “secret” stash of Sports Illustrated can go too. While individual items may not sell for much, every little bit helps. GRANTS – FOR THE KIDS TOO If you are travelling for professional, educational or research purposes, you may qualif y for any number of grants. These travel grants do not fund entire trips, but they will offset some of your expenses – so while you won’t get a free holiday, it can be considerable money in your pocket nonetheless. It strikes me, too, that travel grants can be an excellent way to help kids appreciate that the annual bucket-and-spade holiday costs a lot more money than staying at home. This year, I’m going to have Amy apply for a travel grant (from me) to help fund her next trip. I think she’ll enjoy going through the full grant process – establishing a foundation, giving it a name, getting letters of support, creating a budget and outlining her responsibilities. I’ll advise her to hit up her grandparents for a little cash. To my mind, it makes sense to encourage kids to save a little from their weekly allowance to spend on their holidays. Explain that vacations cost extra, and that while you are still paying the bills at home during the trip and will cover the travel expenses, they will need to save up for any extras. When I talk to Amy about this, I’ll specify exactly what she’ll need to save for. I’ll cover flights, hotel rooms, meals, park admission and the like, and expect her to chip in for souvenirs and snacks. Lastly, I encourage you to do a true budget for your trip. Work out what you will likely spend over the two weeks, including flights, accommodation, daily expenses and non-travel costs like boarding for pets. But also factor in what you will save, on things like energy costs, and ferry and taxi fares. Working out the pluses and minuses will give you a much more honest cash-flow analysis of how much your trip is going to cost. This year we’ll go anyway, next year we’ll do it right!

Nick Moore, Discovery Bay International School’s new Head of Year 12, is about to be busier than ever, empowered by the school’s new Sixth Form focus. Elizabeth Kerr reports PHOTOS BY Richard Gordon - www.richardgordonphotography.com School grades are like shoe sizes. Meaning, as the chat with Discovery Bay International School (DBIS) physics teacher, Head of Year 12 and Sixth Form guru Nick Moore turns to education in general, it becomes clear that the labelling the UK native, this Canadian-born writer, and what we all grew up watching people on television use are very, very different. “What do Americans call it?” Nick asks, genuinely curious. “Junior year,” I say, referring to the second last academic year of secondary school currently up for debate. I personally just called it grade 12 I tell him – which is not quite the same as Year 12. To him it’s a form; to DBIS as well. It depends on when you start counting. We think. It’s all very baffling. Almost as baffling as the sheer variety of shoe size options around the world. Hence the plea for a universal standard – for both. “I couldn’t agree more,” Nick cracks. Whatever you want to call it, as of this month Nick is DBIS’s Head of Year 12 and Assistant Head of Sixth Form, following numerous years teaching science and four years as Head of Year 11. The Bournemouth native is looking forward to mentoring Sixth Form, and his for thcoming duties as a guide for graduating students. “I’m not just academics focused,” he explains. “I’m really interested in pastoral care and making sure students are doing well everywhere else.” THE PATH TO DB Nick initially studied physics and found his way to teaching in part due to the UK’s teacher shortage. He explored university programmes designed to prepare potential teachers with school placement and special lectures, and found himself inspired. “Those programmes were almost a way to put people off so that they wouldn’t commit to something they weren’t going to like. For me it was backwards; I enjoyed those so I pursued teaching. I know I’m supposed to say it was a calling but in reality, there are a million reasons people go into teaching.” He landed in Hong Kong after working for five years in the UK and another five in Belgium, applying to DBIS from overseas when he got bitten by the urge to try something new. “I really liked what Paul Tough had to say,” he recalls of his online interview, and so he took the leap. He arrived in 2018, just in time to “enjoy all the lovely events of the last four years,” but he’s not leaving any time soon. The mix of urban and wild, and so much nature surrounding the busy city has won him over. “I’m very much a small-town guy. I lived in Brussels but that’s a small city. Hong Kong wasn’t a huge culture shock but it was a lot different than what I’m used to, and so much more densely packed. But Hong Kong is a very easy place in Asia to move to and I was quite taken with it quickly.” As anathema as it may be to most DB readers, the spouse-, child-, and pet-free Nick lives in Central, at least for the time being. “I like being in the mix,” he continues. “I like the disconnect of not living where you work. You want some kind of distance between your work life and your personal life. DB is a small community and I might see my students, and… teachers look very weird to students outside the classroom.” PASTORAL CARE AND ACADEMICS For work, however, the mix at DBIS will pivot on getting soon-to-be grads ready for the next stages of life, whatever they may be, as well as making it clear there’s more to DBIS than its renowned, and ahead of the curve, holistic learning. With enrolment creeping up once again, DBIS wants to highlight the comprehensive education its students receive, and as such has made six scholarships available to Year 12 students this year. “The scholarships show that the direction we’re heading is towards an even greater focus on academic rigour,” Nick explains. “In addition to our outstanding pastoral care and the opportunities we provide around the curriculum, we’re all about getting students into university. In my time here I’ve never seen a student not get to where they wanted to go next,” states Nick. He admits DBIS has the image of a community school, one that’s welcoming to a diverse range of students, but it’s as committed to scholastics as any other school in Hong Kong. DB families and the ones eventually moving into its four new developments need to know that. The Sixth Form focus was less a response to demand from parents as it was to Sixth Form students’ suggestions, many of whom expressed a wish to strengthen the connection between Years 12 and 13 and the rest of the DBIS community, given that many Sixth Form classes take place in a separate building to the main campus. Nick and the new Sixth Form Leadership Team want students to feel involved and connected to school life, even while travelling back and forth. “The idea is to look after the students and try and improve every element of Sixth Form and make it an exciting place to be,” he says. True to DBIS’ forward-thinking ethos, the plan is to start actioning student voice and offering students more agency. “They’re young adults, and I want to utilise their ideas in the school, and give them opportunities to run things alongside other adults in the main school,” says Nick, who sees value in this encompassing every corner of the school – from marketing to janitorial services. Beyond that Nick and the team will be helping students with realistic experiences and achieving tangible goals, taking advantage of leadership opportunities, embracing their autonomy, learning to respect deadlines, and getting a grasp on how the world actually works, all while maintaining a focus on transitioning to university. From this year, Sixth Form students will have a dedicated guidance counsellor for post-secondary advice. Nick clearly has his work cut out for him, so it’s a good thing he’s heading back to school in fine form. He spent the summer in the UK visiting family, with a stop in Portugal for some surfing. There was time to ponder how he’s going to engage his Sixth Formers, and step beyond just his Head of Year 12 role. Advising future leaders is a serious business, as Nick says: “It never ceases to amaze me just how influential your words can be.”

With a mission to build a harmonious community based on mutual respect, DB management makes the wellbeing of elderly residents a priority. Ray Au reports. PHOTOS BY Richard Gordon - www.richardgordonphotography.com One of the common grumbles one hears from elderly people is that they become invisible as they grow older; unseen and unheard by all but their immediate family. This may be true in many communities across the world but it’s definitely not the case in DB, where management works hard to help them stay socially connected and physically active. The Elderly Fun Days – two half-day gatherings per week, co-organised by City Management and Love.Together@DB – are a case in point. Held every Tuesday and Thursday morning at DB Multi-Purpose Hall, the fun days are designed to encourage aged members of the community to get together and enjoy a range of activities, such as early morning exercise, table tennis, tea-sharing, tai chi and mahjong (gambling is prohibited!). “Our aim with the Elderly Fun Days is multi-faceted: to foster a sense of belonging within the DB community, to help residents build relationships through shared activities, to promote senior citizens’ wellbeing and to celebrate DB’s multicultural demographic,” says Ernest Lee, Assistant Director of Discovery Bay Services Management Ltd. City Management is well aware how social isolation, lack of physical activity and poor diet can negatively impact the elderly. For this reason, the Elderly Fun Days prioritise par ticipants’ physical (and mental) health through the activities on offer. Regular talks on useful topics like health, home safety and crime prevention are provided to keep par ticipants’ minds active. The City Management team shares fresh vegetables from its farmland with the retirees to encourage healthy eating. And, in addition to the twice weekly gatherings, City Management organises large-scale parties for participants, giving them the opportunity to meet up and socialise on special occasions like Christmas and Chinese New Year. “Since 2014, the City Owners Committee has paid particular attention to elderly residents within the community, setting up occasional gatherings for them with games and health talks,” Ernest explains. “The variety of activities was increased gradually, and in 2016, we began holding weekly gatherings. Under the City Owners Committee, a DB Senior Citizens Group was also formed for long-term planning; our motto is to build a harmonious community based on mutual respect.” The Elderly Fun Days are now held twice weekly and regularly attended by some 280 members, most of whom are retired residents. “In 2018, due to its increasing popularity, the group was named 長樂會 (direct translation: long-lasting, happy group) with a mission to promote harmony and mutual respect amongst members,” Ernest says. “We are delighted to help elderly residents enjoy their lives through different kinds of activities specifically tailored for them.” Supported by Love.Together@DB, the Elderly Fun Days are managed by City Management staff alongside a group of local volunteers. Living in a well-connected community is important for people’s happiness, and the idea is to promote the wellbeing of all those involved – both the carers and those being cared for. The people who volunteer have the opportunity to give of themselves, connect with other residents and have fun; the elderly participants reap the benefits, socialising not only with their peers but also with the carers and organisers. It’s a win-win. The efforts of all those involved have been applauded by relevant local bodies. In 2021, DB was recognised as an Age-Friendly Housing Estate by Hong Kong Jockey Club and Hong Kong Association of Gerontology. And we can be sure that the support provided is ongoing. “The City Management and Love.Together@DB teams, who take care of the senior citizens and organise the various activities, will continue to strive for the betterment of all those in the group,” Ernest concludes. Healthy Ageing Tips! We want our minds and bodies to remain healthy and active well into old age. Here’s what the National Institute on Ageing recommends: Changes to the body and brain are normal as we age, and it’s natural for us to start prioritising our health. The good news is that adopting and maintaining a few key behaviours can help older adults live longer, healthier lives. EXERCISE REGULARLY There are lots of reasons to make physical activity a part of daily life. Exercise can help reduce levels of stress and anxiety, improve balance and lower risk of falls, enhance sleep and decrease feelings of depression. Most importantly, people who exercise regularly not only live longer, but may also live better — meaning they enjoy more years of life with less pain or disability. Consult your doctor or a personal trainer about how much activity you can and should be doing and brainstorm ways to work it into your daily life. Where possible, aim for a mix of activities, including aerobics, strength training, balance and flexibility. This could include walking around the neighbourhood, lifting weights, or stretching. Consider sharing your favourite activities with a friend so that you have an “exercise buddy” … or join an age-appropriate fitness class. REMAIN SOCIALLY INVOLVED As people age, they often find themselves spending more time alone. Factors like poor health, the death of a par tner and caring for a loved one can all lead to feelings of social disconnect. Increased isolation and loneliness are associated with higher risks for health problems, such as depression, heart disease and cognitive decline. The solution? Find ways to stay socially connected. Look for oppor tunities to connect with friends and loved ones on a daily basis, especially if you live alone. If those closest to you live overseas, schedule biweekly phone calls or video chats. Consider widening your social circle by seeking out others with shared interests, such as through a volunteer organisation, book club or walking group. KEEP YOUR MIND ACTIVE Your brain is similar to a muscle — you need to use it or lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness. Most healthcare teams don’t recommend the paid brain-training programmes available. These programmes often overpromise results or focus on memorisation skills that aren’t useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. And, don’t watch too much TV – it’s a passive activity that does little to stimulate your brain. EAT HEALTHILY Healthy eating is an important part of healthy ageing. Having a healthy diet can help support muscles and strengthen bones, which can help with balance and independence. A nutritious diet, involving a variety of fresh fruits and vegetables, whole grains, healthy fats and lean proteins, can also help boost immunity and lower the risk of certain health problems, such as heart disease, high blood pressure, obesity, type 2 diabetes, stroke and some cancers. If you feel your eating habits fall short, talk with a doctor or dietician about your diet and any vitamin and mineral supplements you may need. Gen up on healthy eating options like the Mediterranean diet, and pick out some new health-orientated cookbooks. Take a fresh look at some of your favourite, go-to recipes – the ones loaded with unhealthy fats and sugars – and find ways to make them healthier, for example by substituting olive oil for butter. SCHEDULE REGULAR CHECK-UPS It’s impor tant for older people in particular to have regular health exams and medical screenings. Checking in with doctors annually, and possibly more often, depending on overall health, may help reduce risk factors for disease such as high blood pressure and cholesterol levels. Regular check-ups can also help catch concerns early and improve the chances for effective treatment. It can be challenging to stay on top of appointments and medications, so here are some easy hacks. Schedule upcoming appointments on a calendar, so you can keep track. Ask a friend or family member to go with you on an impor tant hospital visit to make notes. Maintain a current list of your medications, including both prescription and over-the-counter medications and any supplements, and share this list with your healthcare providers.