SERVING UP GOOD HEALTH

Healthy eating does not equate to a monk's diet, as former SAF Regular Dawn Kho proves with the wholesome and tasty fare at Onaka Group's cafes and juice bars.

Short haired and rosy-complexioned, Ms Kho looks younger than her 47 years. As the operations head of the Onaka Group's cafe businesses, she presides over kitchens where deep-frying is taboo and natural ingredients rule the roost.

We met in the morning when the cafe was about to open for business. Almost immediately, her 24 years of experience in the Singapore Armed Forces (SAF) began to surface as her confident voice cut through the air while she issued instructions to her cafe staff.

Crisply and succinctly, she doled out tasks for the day. "The SAF does things very systematically. My years there have taught me how to organise, instruct and delegate," said Ms Kho, who used to be Training Development Warrant at the Signals Institute.

She forms one-third of the three-woman team behind the Onaka Group, a company focused on wellness through better nutrition. The moniker, which stands for Optimum Nutrition And Kitchen Arts, also means "stomach" in Japanese.

Chance meeting

Shortly after leaving the SAF in 2008, she signed up for an intensive two-week professional baking class. A fortunate stroke of serendipity saw her meeting Ms Rosalind Lim, one of the founders of Onaka Group, at the course.

They became close friends after spending almost every day of those two weeks together. "It was supposed to end at 6pm every day, but we often stayed till about 9pm to prepare for the next day's lessons!" said Ms Kho with a laugh.

When the company decided to add a family-friendly cafe in the trendy dining area of Rochester Park in 2010, Ms Kho was asked to join as a partner. "Besides having a good idea and financial resources, I believed Onaka would work because we have a great team," explained Ms Kho on her decision to take up the offer.

Hard work

The languid surrounds of Rochester Park hardly hint at the elbow grease Ms Kho has had to put in to keep the cafe running smoothly. "We prepare most of the menu items from scratch, even the dressing sauces. That way, we can tell customers that our food is good for them because we know exactly what goes into each dish," explained Ms Kho.

The volume of ingredients required gradually increased as business picked up. Though the frequency of her delivery runs has decreased, managing the group's daily operations still keeps her busy.

Mornings are spent at Rochester Park overseeing the daily opening of the cafe. Then it's off to the group's latest venture at a supermarket (more on that later) where she might stay past the lunch hour to help out. In the afternoons, she heads back to the cafe to discuss purchasing, staff and logistics issues with her partners.

While most office-dwellers might call it a day at 6pm, this is when the cafe welcomes the dinner crowd.

For Ms Kho, this means staying till closing time at 9.30pm to help her staff cope with the increased workload when the cafe is fully booked.

This is another area in which her past experience in the SAF has been handy. "I instil a sense of discipline to ensure that our standards are adhered to and my background as a trainer has helped me to train new staff and offer counselling when required."

Making the switch from soldier to restaurateur would not have been easy, if not for Ms Kho's love of cooking and her dream of owning a cafe.

Spreading their wings

Besides offering specialised catering services and organising nutritional courses on top of their restaurant businesses, the group will be venturing into other locations, such as supermarkets, with permanent food kiosks. "It will operate like a sandwich bar. Customers will be able to come and see the ingredients and pick what they want," explained Ms Kho.

On the home front, the emphasis on healthy eating has also rubbed off on Ms Kho's family. "I always keep fruits and vegetables at the ready and my children have started to appreciate these things too," she said.

These days, her two daughters make fruit smoothies instead of grabbing a can of soda from the refrigerator, and greens are always present at mealtimes. From the way things are going, Ms Kho might start looking even younger in a few years' time, even with all the hard work she's putting in.

Eliminate whites
White rice, bread and sugar are low in nutrients when compared to their unrefined counterparts. Look to replacing these products with brown rice, wholemeal bread and raw sugar and you'll be doing your body a big favour. Plus you'll stay full for longer, and reduce the urge to snack in between meals.

Scrutinise labels
Sure, the packaging looks pretty but do you know what you are eating? Look at the labels for a clue: the higher the ingredient is listed, the more of it is in the product. If you can't pronounce the name of the ingredients, chances are it's a synthetic additive which might not be good for your body.

Make it easy
Place juicers and blenders within easy reach and freeze pre-cut fruits so that everyone at home can easily make juices or smoothies, for a healthier option than sugar-laden soft drinks. Sometimes making things easier to do is all it takes.