Your shopping checklist

Canned, frozen and packaged products really are convenient as they keep for an extended time making
them always ready when you need them. I believe that the key to a family always being able to eat well is
a well stocked pantry, fridge and freezer. Spending time planning your food shopping will create
opportunities for the production of ‘fast food’ from home. Some foods such as meat and bread will be
used fresh but extra supplies of perishable foodstuffs kept in the freezer will reduce the need for
frequent shopping trips.
Use the following guide to help prepare for your next food shopping trip. Keeping these products in stock
will ensure you have the necessary ingredients to produce food fast using the recipes in this booklet as
well as other favourite family recipes.

Grains and grain products

Everyday Eating

It is important for all active people, adults and
children, to eat well every day and not just concentrate
on healthy eating prior to major sporting
events or competition. Maintaining energy levels
through healthy eating habits and ensuring adequate
hydration by taking fluids regularly, will assist you
to produce your best performance each day – be it
in the work place, the class room or on the sporting
field.
The nutrient analysis which follows each recipe in
this cookbook can be used as a guide to the nutritional
contribution these meals make to the daily
food intake of family members.

Fast Food for Active Families

Active families need to learn how to eat well ‘on
the run’ to perform at their best each day. In this
cookbook I have indicated which recipes are best
for specific times – for example every day eating,
eating the night before sport, during carnivals and
after a hectic day of sport.
The recipes have been developed and chosen to be
tasty, convenient, quick and healthy for you and
your active family.
You may wonder why I have included many
canned, frozen and packaged ingredients in my
recipes. There are several reasons, the first being
that this is what I always do in my own kitchen.
What I believe is good for my family should suit
just about everyone.

Quickly and Easily Healthy Food Recipes

Friends frequently pass comment on how quickly and easily
healthy food comes out of my kitchen. For this I thank my
role model mother who always had a nourishing meal or
snack on the table in a flash to feed any number of people
who happened to be there at the time.
My country upbringing also helped me develop the skills and
initiative needed to produce great meals without the convenience
of nearby shops and the easy options that town folk
have.
I now combine these skills with the nutrition knowledge
gained as a Sports Dietitian, to feed my own three active,
energetic children and their hungry friends who delight in
visiting us for meals – especially after sport.

SOTO SOUP CHICKEN PORRIDGE

INGREDIENTS:
porridge:
200 g rice, washed, drained
2 liters of water
2 pieces of pandan leaf
2 bay leaves
1 teaspoon salt
Sauce:
1 chicken breast
1 leek and 2 stalks celery
1 liter of water
1 stalk lemon grass, lime leaves 3, and 2 cm ginger, crushed
Bango soy sauce 6 tablespoons sweet taste
3 tablespoons cooking oil
puree:

SPECIAL CHICKEN PORRIDGE

INGREDIENTS:
2 tablespoons cooking oil
1 tbsp sesame oil
5 cloves garlic, minced
100 g onions, chopped
1 / 2 chicken, cut into small pieces
2 tablespoons oyster sauce
1 tsp salt, 1 / 2 teaspoon pepper
1 tablespoon Royco chicken flavors
150 g canned button mushrooms, sliced
150 g sweet corn pipilan
porridge:
150 gr of rice
800 ml of water
3 cm ginger, crushed
2 stalks lemongrass, crushed
Topping: skin dumplings, sliced​​, fried; coriander leaves
Garnish: bottled chili sauce and pickled cucumber

HOW TO MAKE:

MILKFISH SEASONING PICKLE

INGREDIENTS:
2 milkfish (400 grams), cut into 3 parts
2 tablespoons lime juice and 1 / 2 tsp salt
oil for frying
2 pieces of cucumber, seeded, cut into matchsticks
2 carrots, peeled, cut into matchsticks
15 grains of red onion, peeled
3 large red chilies
20 pieces of red chili sauce
2 stalks lemongrass, crushed
5 lime leaves
250 ml of water
Cook 2 tablespoons vinegar
1 / 2 teaspoon salt and 1 / 4 teaspoon pepper
2 tsp instant chicken-flavored bouillon powder
puree:
3 grains of red onion
3 cloves garlic
5 grains of toasted hazelnut
6 cm turmeric, roasted
1 tablespoon granulated sugar

HOW TO MAKE:

FRIED CHICKEN

INGREDIENTS:
1 whole chicken cut into 4 parts
2 stalks lemon grass crushed
3 cm galangal minced
3 bay leaves
1 tablespoon brown sugar comb
Java 2 tablespoons tamarind water
1 crushed nutmeg
1 teaspoon chicken-flavored bouillon powder
250 ml coconut milk from 1 / 2 coconut
Oil for frying sucukupnya
puree:
8 cloves red onion
5 cloves garlic
1 tablespoon toasted caraway
1 teaspoon toasted cumin
1 tsp pepper granules
5 grains of toasted hazelnut
5 cm turmeric baker
1 cm ginger

HOW TO MAKE:

FRIED CHICKEN SAVORY

INGREDIENTS:
1 chicken, cut into 20 parts so
1 tablespoon lemon juice and 1 teaspoon salt
2 cm ginger, crushed
2 bay leaves
1 liter of water
puree:
10 cloves garlic
8 cloves pecans, toasted
2 tablespoons coriander seeds, toasted
1 tablespoon salt
Savory Seasonings:
20 gr sago flour
1 teaspoon baking powder
Cooking oil to taste
Complement: salad vegetables and sambal plow: 3 large red chilies, 8
fruit red chili sauce, and 1 tomato, fried until half
cooked, remove and puree. Add 1 teaspoon shrimp paste cooked and 1 / 4 tsp
salt and stir well.

HOW TO MAKE:

SWEET CHICKEN SOUP

Ingredients:
1 chicken weight of 900 grams
2 liters of water
4 cm ginger crushed
2 stalks lemon grass crushed
12 spring onions finely sliced
5 eggs poached chicken
100 grams of bean sprouts into tears hot water
6 tablespoons sliced ​​celery
2 tablespoons cooking oil
80 ml soy sauce

Puree:

SHRIMP SOUP "CEMPLUNG"

Ingredients:
300 grams of shrimp, mashed
1 / 2 and a half old coconut, grated
1 tablespoon cornstarch / sago
3 lime leaves
1 bay leaves
1 stalk lemongrass crushed
750 ml of water
5 tablespoons tamarind water
1 tsp bouillon powder
10 red chili sauce
1 tomato slice
2 tablespoons cooking oil

Puree:

TOFU SPINACH SOUP

Ingredients:
250 grams of spinach, sliced ​​siangi
Eggtofu 2 pieces, cut into small dice
2 sticks of carrot, shaved
250 grams of meat snapper, sliced
1 liter of broth
1 tbsp cooking oil and 1 tbsp sesame oil
2 cloves garlic crushed
2 cm ginger crushed
6 pieces of fresh shitake mushrooms, sliced
2 tablespoons soy sauce
1 teaspoon salt and 1 / 2 teaspoon pepper
1 tablespoon cornstarch dissolved in a little water
3 eggs, beaten off

Topping: coriander leaves

How To Make:

*EAR MUSHROOM SOUP FISH

*(Auricularia auricula)
Ingredients:
Fish balls:
250 grams of fish fillet
2 spring onion puree
50 grams of corn starch
1 egg white
1 teaspoon salt
1 / 2 teaspoon pepper
2 tsp sugar

Soup:

SPICY FISH SOUP

Ingredients:
1 whole red snapper weight of 600 grams cut into 3 parts
2 tablespoons lime juice
1 teaspoon salt
2 tablespoons cooking oil
3 cloves garlic crushed
1 liter of water
2 tsp salt
1 / 2 teaspoon pepper
2 tablespoons chili powder
1 tablespoon all-purpose seasoning (sour taste)
3 tablespoons fish sauce
2 leeks cut into 2 cm
100 grams of sliced ​​radish matchsticks
2 carrots cut into matchsticks
3 sheets of white cabbage sliced ​​3 cm
25 grams glass noodles soaked in cold water until tender drain
1 piece of tofu cut into pieces

How To Make:

NOISY SOUP

Ingredients:
Sauce:
250 ml of water
6 tablespoons granulated sugar
150 ml soy sauce japan
50 ml soy sauce
10 cloves garlic finely chopped

Contents:
3 tablespoons vegetable oil
1.5 liters of beef broth
750 grams of beef outside the Haas sukiyaki meat sliced ​​or
1 onion, sliced
3 leeks cut
3 carrots cut into chunks
5 pieces of chopped chicory
6 pieces of shiitake mushrooms, sliced
300 grams of tofu, cut into pieces
50 grams glass noodles, soaked in warm water until soft, drain
6 eggs

How To Make:

PASTA SOUP CLEAR

Ingredients: Fish Broth
250 grams snapper
1 piece of onion chopped
1 leek sliced
1 stalk celery sliced
5 grains of pepper seeds
1 liter of water
Contents:
12 medium-size shrimp
2 tablespoons cooking oil
2 cloves garlic crushed
5 cm ginger crushed
125 grams of pasta / angel hair, hard boiled
150 grams of peas
2 teaspoons salt
1 / 2 teaspoon pepper
2 tablespoons fish sauce / fish sauce
2 tablespoons lime juice
Topping: sliced ​​green onions and coriander leaves

How To Make:

OYSTER SAUCE BEEF COOK

Ingredients:
500 gr beef has in, slices cut fiber
2 tablespoons cooking oil
1 teaspoons sesame oil
5 cloves garlic, minced
1 onion, sliced
2 leeks, sliced ​​oblique
1 tablespoon oyster sauce
2 tablespoons sweet soy sauce
Marinade:
2 tablespoons soy sauce
1 / 2 tsp baking powder
1 tsp sugar
1 teaspoon beef bouillon powder flavor
2 tbsp corn starch
Garnish: cilantro

How To Make:

BLACK PEPPER SLICED MEAT COOK

Ingredients:
300 grams of beef has in, cut according to taste
1 teaspoons salt, 1 / 2 teaspoon pepper
2 tablespoons cornstarch
Sauce:
2 tablespoons cooking oil
1 / 2 onion, cut into pieces
2 cm ginger, crushed
3 tablespoons oyster sauce
2 tablespoons tomato sauce
2 tablespoons *tausi
3 tablespoons soy sauce
1 green pepper, cut into pieces
1 red bell pepper, cut into pieces
2 carrots, sliced ​​oblique
50 ml of water
2 tablespoons black pepper grains, crushed

*Tausi is the fermentation of black bean stew flavored with salt and sugar. Processed and stored in an enclosed place. After a period of fermentation can digunakn for flavoring dishes.

How To Make:

MIXED VEGETABLES SLICED MEATS

Ingredients:

200 gr beef has deep, cut sliced ​​fiber
1 egg white
3 tablespoons corn starch
3 tablespoons cooking oil
3 cloves garlic, roughly chopped
2 cm ginger, sliced
2 tablespoons oyster sauce
1 tablespoon soy sauce
1 teaspoon salt and 1 / 2 teaspoon pepper
100 ml of water
1 bunch mustard spoon, sliced
2 large stalks celery, cut into


How To Make:

1. Dip beef slices into egg whites, then coat with corn starch, set aside.
2. Heat oil, saute garlic and ginger until softened, enter meat and fry until cooked.
3. Add water, oyster sauce, soy sauce, salt, and pepper and stir well. ripe until meat is tender.
4. Add mustard spoon and celery sticks, cook briefly, remove from heat. Serve warm.

For: 4 people

CHICKEN CLAW SWEET ACID

Ingredients:
16 chicken claw, washed, cut into pieces
150 g button mushrooms, sliced
1 liter of water
6 large red peppers, cut into pieces
8 large green peppers, cut into pieces
10 red chili sauce
2 stalks lemongrass, crushed
2 cm galangal, crushed
3 bay leaves
5 lime leaves
2 fresh tomatoes
5 tablespoons soy sauce
1 tsp salt, 1 / 2 teaspoon pepper
1 teaspoon instant chicken-flavored broth

Puree:

BEEF ROLL SPECIAL

Ingredients:
Skin: Half puff pastry dough
Content:
500 grams of minced beef
1 onion chopped
2 tablespoons bread crumbs
1 egg
2 tsp salt and 1 / 2 teaspoon pepper
1 teaspoon beef bouillon powder flavor
1 teaspoon nutmeg
4 hard boiled eggs
4 beef sausage
Spread: Egg yolk beaten with a teaspoon of water

How to make:

CHICKEN FAJITAS

Ingredients:
2 boneless chicken breasts, cut according to taste
50 ml olive oil
2 tablespoons lime juice
5 cloves garlic, minced
1 onion, sliced
1 teaspoon salt and 1 / 2 teaspoon pepper
3 large red chilies, cut into oblique
1 red bell pepper, sliced ​​into matchsticks
6 pieces of tortillas

Tomato salsa sauce:

CHICKEN ENCHILADAS

Ingredients:
Grilled chicken:
1 chicken, cut into 2 parts, then bake
2 tablespoons cooking oil, 6 tablespoons soy sauce Bango sweet taste, 2 tablespoons honey

Sauce:
2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
3 large red chilies
3 large green chilies
200 ml of broth
500 grams of tomatoes, blender, then boil until thickened
1 teaspoon salt and 1 / 2 teaspoon pepper
6 pieces of tortilla, heat
150 grams of cheddar cheese, grated

How To Make:

FETTUCINI TOMATO SAUCE RED BEANS

Ingredients:
250 grams of fettucini, hard boiled
250 grams of red beans, hard boiled
1 tablespoon chopped parsley

Sauce:

FARFALLE BROCCOLI CHEESE SAUCE

Ingredients:
Farfalle pasta 250 grams or ribbon form of hard-boiled
200 grams of broccoli flowerets pontong according
3 stalks beef sausage, cut into oblique

Sauce:

CALZONE

Ingredients:
Basics:
500 grams of wheat flour, sifted
1 teaspoon instant yeast
2 tablespoons granulated sugar
1 / 2 tsp salt
200 ml of water
50 ml husband lettuce

Contents:

MANDARIN CUP CAKE

Ingredients:
4 eggs
100 grams of granulated sugar
1 / 2 tsp cake emulsifier
125 grams of wheat flour
1 tablespoon lemon juice powder
100 grams of margarine melted
decoration;
50 grams of cream powder
100 ml of cold milk
Canned mandarin orange in moderation

How to make:

MOCA CUP CAKE

Ingredients:

6 egg yolks
Item 4 eggs
150 grams sugar
1 / 4 tsp cake emulsifier
160 grams flour
1 tsp powdered implant
100grams margarine, melted
MOCA pasta to taste
Garnishes: 50 ounces chocolate paste

How to make:

MARBLE CREAM CAKE

Basic ingredients:
200 grams of chocolate biscuits, mashed
100 g butter, melted
Dough content:
5 egg yolks
100 grams sugar
250 gr Mascarpone cheese cool, beat until fluffy
500 ml of cold heavy cream (whipped cream liquid), beat until fluffy
2 tablespoons gelatin, dissolved in 50 ml of hot water
50 ml Kahlua (coffee liquor)
150 g cooking chocolate, melted
Topping: Chocolate powder
Garnish: Strawberries, Kiwi, Oranges canned sweet

How to make: