ONE of the important factors for eating in the 1990s is to increase the fibre content in your daily diet. Fibre is present in all plant foods and is that portion of the plant that cannot be broken down by the human digestive processes. Not only does fibre keep the system regular, it provides bulk which serves to convey a feeling satiety, or being full on fewer calories. There is now sufficient scientific evidence to document the beneficial importance of high fibre intake in reducing the risk of cardiovascular disease by lowering cholesterol. Preparing steamed buns at home with wholewheat flour is one delicious way to add fibre to any diet. Here is a recipe for steamed buns with barbecued pork filling which has been modified for the smart cook of the 1990s. The recipe serves four. STEAMED BUNS 1 pkg dried yeast (or 1 cake fresh yeast) 1 cup (250ml) lukewarm water 41/2 cups (1.25 litres) wholewheat all-purpose flour 1/4 cup plus 1 tblsp (15ml) sugar 4 tsp (20ml) olive oil (divided) 1/2 cup (125ml) boiling water 1 green onion, chopped fine 1 clove garlic, finely minced 1/2 pound (227g) lean barbecued pork, cubed (buy meat from shop or prepare the recipe below) 2 tblsp (30ml) light soy or Maggi sauce 2 tblsp (30ml) oyster sauce 1 tblsp (15ml) hoisin sauce 1 tblsp sugar 2 tblsp (30ml) chicken stock 1 tblsp (15ml) cornstarch dissolved in about 2 tblsp (30ml) chicken stock METHOD 1. Dissolve yeast in lukewarm water. Mix in thoroughly one cup flour. Cover and let rise one hour in warm place (bubbles will appear). 2. Dissolve 1/4 cup sugar in and add three tsp oil to 1/2 cup (125ml) boiling water. Stir well and cool until lukewarm. Pour into yeast mixture, then add 31/2 cups flour. 3. Lightly flour a board and knead until smooth. Place in large oiled bowl. Cover with damp cloth and incubate in warm place about two hours or until doubled in bulk. Meanwhile, prepare filling: 1. Heat one tsp oil in non-stick wok. Stir-fry green onion and garlic briefly (10 seconds) then add cooked diced pork (either bought from shop and trimmed of fat or homemade) and cook for one minute. Add soy or Maggi sauce, oyster sauce, hoisin sauce, and one tblsp sugar. 2. Add dissolved cornstarch. Stir-fry until lightly glazed then remove to bowl for cooling. 3. Lightly flour board and knead dough for one minute. Roll into one long piece, two inches round. Slice into one-inch pieces. 4. Flatten each piece between your hands then roll with rolling pin into three-inch rounds. 5. Place two tblsp filling in centre of each round. BARBECUED PORK Use only the leanest pork tenderloin. You need: 1 pound (454g) pork tenderloin (trimmed of all visible fat) 2 tblsp (30ml) honey 3 tblslp (45ml) light soy or Maggi sauce 1 tblsp (15ml) dark soy sauce 2 tblsp (30ml) hoisin sauce 1 tblsp (15ml) dry sherry or Chinese wine 1 clove garlic, smashed METHOD 1. Preheat oven to 2188 C (4255 F). 2. Cut trimmed meat into two-inch by six-inch strips. 3. Combine all remaining ingredients in bowl, then add meat and marinate for at least two hours 4. Skewer pork and hang on top rack of oven over roasting pan containing a few cups of water. 5. Roast for 20 minutes; baste with sauce three or four times. Reduce heat to 1633 C (3255 F) and roast five minutes more. 6. Cube into 1/2-inch cubes for use in above recipe or slice according to your need. 7. Gather dough up around the filling by pleating the edges; join the pleats together and twist securely and firmly, sealing the filling in. 8. Place each bun on two-inch square of aluminium foil or cabbage leaf on steamer tray. Cover with damp towel and let rise one hour until dough puffs up slightly. 9. Remove towel and steam over boiling water for 10 minutes. Serve immediately.