Not many of us manage to stick by the rules of healthy eating, especially when it comes to dinner which, nutritionists tell us, should be eaten at least three hours before bedtime. However we can avoid system overload in our slumbering hours by eating sensibly after dark. This means eating foods that are easily digestible, foods that are as near to their natural state as possible and foods that, if not raw, are lightly cooked: preferably steamed or grilled so that their nutrients are not zapped or strangled by heavy sauces. We should put a hold on our portion size, eat slowly and masticate!

Don't worry about clock watching if you take this evening meal on the lip of Ayung River Gorge at The Chedi in Ubud, Bali, where the location alone will set you up to eat properly and slowly and sleep blissfully afterwards.

Tuna Tartar With CucumberYoghurt Sauce (one serving)

75 gms (3oz) : fresh red tuna (sashimi grade), 20 gms (1tbps) : pickled ginger slices, 1 tsp : fresh ginger juice, squeezed from grated ginger, 3-4 (1/4 cup) : spring onions, chopped into small rings, 1/8 tsp : wasabi paste, 1 tbsp : soy sauce, 1 recipe : cucumber yoghurt sauce, to garnish : shredded cucumber, sesame seed cracker, sesame seeds.

Cucumber Yoghurt Sauce Mix together I tbsp yoghurt, 2 tbsp pureed cucumber (seeds removed), salt and pepper to taste.
Method Cut the tuna into small cubes. Mix the Wasabi paste and soy sauce until smooth.Toss the tuna with the Wasabi and soy and the other Ingredients until well mixed. On a plate pack the shredded cucumber garnish halfway up a metal or pastry ring.Tightly stack the tuna mixture on top to form a cylindrical structure. Pour a circle of cucumber yoghurt sauce around the tuna. Remove the ring. Sprinkle with sesame seeds and serve with a sesame seed cracker on top.

Grilled Chicken Teriyaki and Spicy Noodle Salad (one serving)

150 gms (5 oz) : chicken breast, boneless and skinless, 125 gms ('/2 cup) : soba noodles, 30 gms (2 tbsp) : carrots, shredded, 25 gms (1/4 cup) : broccoli florets, 15 gms (1/2) : leek, julienned, 20 gms (2 tbsp) : snowpea pods, 15 gms ( I tbsp) : pickled ginger, julienned, 1/8 tsp : Wasabi paste, 5 gms (2 tbsp) : nori, shredded In strips, 1 recipe : Teriyaki Sauce (see below), 1 recipe : Dressing (see below) .

Teriyaki Sauce Mix together 7 tsp soy sauce, 2 tsp sugar, I tsp chopped garlic, I tsp chopped ginger, 7 tsp Sake and 7 tsp Mirin.
Dressing Mix together I tbsp rice vinegar, I tbsp Kikkoman soy sauce, 2 tbsp Mirin, I tbsp sesame oil, I tsp Sake and 2 tbsp chilli oil.
Method Marinate the chicken breast in theTeriyaki Sauce for at least two hours. Cook the noodles until al dente, approximately two minutes. Cool them down in iced water and drain them. Keep aside. Blanch all the vegetables. Grill the chicken breast and slice. Toss the noodles with the vegetables, pickled ginger and Wasabi. Pile them all into a spiral.Top with the chicken pieces and nori strips and sprinkle Dressing and sesame seeds on top.

Grilled Fruit Skewers with Honey Yoghurt Sauce (one serving)

150 gms (5 oz) : chicken breast, boneless and skinless, 125 gms (1/2 cup) : soba noodles, 30 gms (2 tbsp) : carrots, shredded, 25 gms (1/4 cup) : broccoli florets, 15 gms (1/2) : leek, julienned, 20 gms (2 tbsp) : snowpea pods, 15 gms (1 tbsp) : pickled ginger, julienned, 1/8 tsp : Wasabi paste, 5 gms (2 tbsp) : nori, shredded In strips, 1 recipe : Teriyaki Sauce (see below), 1 recipe : Dressing (see below).

Teriyaki Sauce Mix together 7 tsp soy sauce, 2 tsp sugar, I tsp chopped garlic, I tsp chopped ginger, 7 tsp Sake and 7 tsp Mirin.
Dressing Mix together I tbsp rice vinegar, I tbsp Kikkoman soy sauce, 2 tbsp Mirin, I tbsp sesame oil, I tsp Sake and 2 tbsp chilli oil.
Method Marinate the chicken breast in theTeriyaki Sauce for at least two hours. Cook the noodles until al dente, approximately two minutes. Cool them down in iced water and drain them. Keep aside. Blanch all the vegetables. Grill the chicken breast and slice. Toss the noodles with the vegetables, pickled ginger and Wasabi. Pile them all into a spiral.Top with the chicken pieces and nori strips and sprinkle Dressing and sesame seeds on top.

Grilled Fruit Skewers with Honey Yoghurt Sauce (one serving)

2-3 slices : pineapple, peeled and cored, 1 : banana, 1/2 : papaya, 1/4 : melon, seeded, 1 tsp : honey, 1 tsp : lime juice, 1 tbsp : butter, 1 recipe : honey yoghurt sauce (see below), to garnish : mint.

Honey Yoghurt Sauce Mix together 2 tbsp yoghurt, 1 tsp honey, seed scraped from 1 vanilla bean, 1 gm (1/4 tsp) ground cinnamon.
Method Cut the fruit into large cubes of equal size and skewer them. Brush them with lime juice and a bit of honey (optional). Then brush with butter and grill. Try to get sear marks from the hot grill. drizzle the sauce over the skewers and garnish with springs of mint.