Salad Practical Homemade

For 4 servings

Salad ingredients:

- 4 items egg white (steamed cooked, diced)
- 250 g tofu (steamed cooked, diced)
- 200 g of nata de coco (waste water, wash, drain)
- 80 g green salad
- 70 g of red lettuce
- 50 g of curly lettuce
- 25 g salad dressing
- 60 g mayonnaise

How to make:

1. Rinse with water, cook all ingredients with boiled water and drain until dry.
2. Steamed egg whites and tofu until cooked. Lift. Chill. Diced.
3. Rinse and nata de coco with boiled water. Drain to dry.
4. After dry, cut vegetables into pieces about 2 cm.
5. Mix all ingredients in large bowl.
6. Enter salad dressing and mix well. Serve.
7. If you want to add the mayonnaise, combine first salad dressings and mayonnaise until blended and then added to the vegetable mixture.

Nutritional value per serving

Calories: 202.8 kcal
Carbohydrates: 5.5 g
Protein: 7.0 g
Fat: 17.0 g

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Oatmeal Cookies

For 56 Chips

Ingredients

* 200 g vegetable oil
* 1 egg
* 50 g brown sugar
* 25 g sugar
* 250 g oatmeal (crushed with a blender)
* ½ teaspoon baking soda
* ¼ teaspoon salt
* ½ teaspoon vanilla powder
* 50 g roasted peanuts, roughly crushed
* 50 g of raisins, dried fruit or sukade

How to make

1. Mix oil, eggs, brown sugar, and powdered sugar until well blended. Set aside.
2. Preheat oven and prepare pan flat smeared with vegetable oil.
3. Mix oatmeal flour, baking soda, salt and vanilla powder.
4. Enter the flour mixture into egg mixture, stirring evenly.
5. Enter your peanuts and raisins, and mix evenly.
6. Prepare 2 tablespoons, then take ½ tablespoons of dough and placed on a tray which has spread with vegetable oil. Do it until the tray is full. Leave a gap about the size of 2 fingers between cookies and dough on the tray.
7. Bake in oven about 15-20 minutes until cooked (lightly browned).
8. Remove from oven and let cool at room temperature.
9. Cookies that still slightly damp can grilled again about 5 minutes.
10. Cookies that already dry can be stored in jars and sealed.

Nutritional value per chip

Calories: 63.2 kcal
Carbohydrates: 4.9 g
Protein: 1 g
Fat: 4.4 g

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Breakfast Healthy Yoghurt

For 1 Serving

Ingredients

* 1 cup (125 g) low fat yoghurt
* ½ orange
* ½ apple
* 6 tablespoons orange juice and no sugar Addition
* 1 sheet of dried wheat bread (diced) (prepared in advance)

How to make

1. Dry wheat bread: Take a sheet of bread wheat and diced. Dry the oven for 5-10 minutes. Remove and let cool. Can be made in large quantities and stored if needed again. Dry wheat bread can be durable as long as it is stored in a sealed container.
2. Prepare the yoghurt in a bowl.
3. Peel the oranges, take only half part. Cut into small pieces while the seeds are separated. Insert a piece of orange into the bowl of yoghurt.
4. Apples can be not peeled but washed with warm water first, to remove the layer of pesticides on the skin. Cut half and remove seeds. Cut ½ part apple into small dice. Insert the apple slices into a bowl of yoghurt.
5. Insert pieces of dried wheat bread cubes into a bowl of yogurt
6. Add orange juice, and then stir well.
7. Ready to serve.

Nutritional value per serving
Calories: 226.3 kcal
Protein: 11.5 g
Carbohydrates: 43.3 g
Fat: 0.8 g

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Wheat Bread Rolls

For 2 Serving

Ingredients :

4 slices wheat bread
40 g ripe pineapple
125 ml low fat milk
1 piece of egg yolk
30 g sugar
10 g corn starch (cornstarch)

How to make :

1. Trim the edges of hard bread.
2. Flat the bread using a rolling pin or glass bottle clean. Set aside.
3. Filling: Heat and stirring frequently with milk, egg yolks, and sugar until boiling. Then enter the maisena that has been diluted with a little milk while continuing to heat until slightly thickened. Remove and let cool. Material of this field can be for 6-8 slices of bread. The rest can be stored in the refrigerator.
4. Diced pineapple. Then mixed with 4 tablespoons of stuffing ingredients until blended.
5. Take a piece of bread that has been flattened. Put 2 tablespoons of pineapple fields. Flatten and roll tightly.
6. Do the same for the other 3 pieces of bread.
7. Preheat oven to 180 ° C. Bake the rolls last for about 5-10 minutes or until slightly brown. you can be also use a microwave.
8. Remove to cool. Cut the two if you want
9. Serve. Plus a cup of coffee, green tea, or juice would be more ok.

Nutritional value per serving :

Calories: 261.6 kcal
Carbohydrates: 42.8 g
Protein: 11.3 g
Fat: 4.9 g

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Chcken Baked Spaghetti

Makes 4 slices

Ingredients :

* 100 g whole wheat spaghetti
* 100 g chicken meat (roughly chopped)
* ½ onion slices
* 2 cloves garlic
* 1 tablespoon canola oil
* 200 ml low-fat milk
* 2 eggs (beaten off)
* ½ teaspoon salt
* ¼ teaspoon nutmeg
* ½ tbsp pepper powder
* Water for boiling

How to make:

1. Boil water. Boil spaghetti until done (about 13 minutes). Remove and drain.
2. Saute garlic and onion until fragrant. Enter the chicken and cook until done. Add pepper, salt, and nutmeg. Mix well.
3. Mix spaghetti and the saute in the basin. Mix well.
4. Add beaten eggs and milk. Mix well.
5. Pour into a mold that has been thinly smeared with cooking oil.
6. Sprinkle pieces of celery in it.
7. Bake at 180 ° C for about 45 minutes.
8. Lift. Chill briefly. Cut and serve.

Nutritional value per piece

* Energy: 163.2 kcal
* Fat: 4 g
* Carbohydrates: 17.5 g
* Fiber: 3.3 g
* Protein: 14.2 g

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Mandarin Orange and Dragon Fruit Salad

Serves 1

Ingredients:

* 100 g of mandarin oranges
* 60 g flesh dragon fruit
* 50 g low fat yogurt

How to make:

1. Peel Mandarin orange and set aside one by one. Set aside.
2. Cut Dragon Fruit into box shape. Combine with mandarin oranges.
3. Add yogurt. Mix evenly.
4. Serve.

Nutritional value per serving

* Energy: 133.8 kcal
* Fat: 1 g
* Carbohydrates 27.3 g
* Fiber: 2.8 g
* Protein: 3.8 g

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Apple-Coleslaw with Yogurt

For 3 servings

Ingredients:

* 150 g cabbage (chopped)
* 150 g apples (cut into box shape)
* 80 g low-fat yogurt
* 2 tsp of apple vinegar
* 1 tbsp palm sugar

How to make:

1. Mix the cabbage and apples in a single container.
2. Add yogurt, apple vinegar, and sugar palm. Mix well.
3. Serve or can be chilled in a refrigerator first.

Nutritional value per serving

* Energy: 72 kcal
* Fat: 0.5 g
* Carbohydrates: 14.2 g
* Fiber: 2.2 g
* Protein: 2.7 g

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Instant Noodles for Breakfast

Serves 1

Ingredients :

* 1 packet of instant noodles small size (32 g) + seasoning
* 2 tablespoons of instant oatmeal
* 1 egg poached
* Hot water

How to make:

1. Boil water.
2. Prepare the noodles in a heat resistant container (whichever is made of porcelain, glass, food grade heat resistant plastic, or other heat resistant material).
3. Enter the oatmeal and seasoning.
4. Add enough hot water. Mix well. Cover and let some time (about 3 minutes).
5. Open the lid. Add boiled eggs. Serve.

Nutritional value per serving

* Energy: 246 kcal
* Fat: 12.6 g
* Carbohydrates: 22.5 g
* Fiber: 1.8 g
* Protein: 10.7 g

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Whey Protein Ice Cream

For 10 servings

Ingredients :

* 300 ml skimmed milk
* 200 g banana (blended smooth)
* 40 g brown sugar
* ½ tablespoons cornstarch
* 40 g Prostar 100% Whey Protein


How to make:

1. Mix and stir milk, brown sugar and cornstarch. Stir it frequently on medium heat until boiling. Lift. Move in the basin.
2. Wait a bit warm. Enter a banana pulp and mix well.
3. Wait until reach the room temperature, insert the whey protein. Mix well.
4. Enter in the freezer until frozen (about 1 day).
5. Remove, and mix at high speed until evenly mixed. Enter again into the freezer for 1 hour.
6. Remove from the freezer again and mixer at high speed until well blended. Ice cream ready to serve. Add the remaining ice cream into the refrigerator to prevent melting.

Nutritional value per serving

* Energy: 52 kcal
* Fat: 0.5 g
* Carbohydrates: 7.3 g
* Fiber: 0.5 g
* Protein: 4.4 g

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Chicken Stuffed with Pears

Serves 1

Ingredients :

* 200 g skinless chicken breast intact
* ½ diced pears (150 g)
* 50 ml lime juice
* 1 tbsp honey.

Seasonings flush:

* ½ tablespoons honey
* 1 tablespoon balsamic vinegar
* 30 ml lime juice

How to Make :

1. Place the chicken breasts on a cutting board widened. Hit meat with a hammer or other devices that can be used as a bat until slightly flattened. Set aside.
2. Prepare the stuffing by mixing the material flat piece of pear, honey and lime juice. Set aside.
3. Expand the chicken meat that had been flattened. Put the stuffing material in the middle. Roll until the stuffing material covered. Place on an oven tray covered with aluminum foil reply.
4. Combine the seasoning evenly flush consisting of honey, apple vinegar, and lime juice. Sprinkle evenly on the surface of the meat rolls earlier.
5. Wrap the meat tightly with aluminum foil.
6. Bake at 180 ° C for about 30 minutes.
7. Lift. Open the aluminum foil. Transfer to a serving dish. Serve.

Nutritional value per serving

* Energy: 322.8 kcal
* Fat: 3 g
* Carbohydrates: 27 g
* Fiber: 5.6 g
* Protein: 47.2 g

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Chocolate Banana Bread Sandwich

Makes 4 slices

Ingredients

* 4 pieces of bread wheat
* 1 banana
* 1 tablespoon chocolate sprinkle (meses)

How to make

1. Cut bananas into pieces about as thick as 2.5 mm. Set aside.
2. Prepare 2 pieces of bread wheat. Arrange banana slices on both pieces of bread.
3. Meses Sprinkle evenly over banana slices.
4. Cover both loaves had with the sheet of plain bread.
5. Use the sandwich maker. Put a layer of bread in a sandwich maker.
6. Close the sandwich maker and process until cooked (about 3-5 minutes or after the indicator light is on).
7. Switch off the appliance. Transfer the bread to a serving dish. Cut diagonally in accordance with the printed form a sandwich maker.
8. Serve.

Nutritional value per piece

* Energy: 108.5 kcal
* Fat: 2.3 g
* Carbohydrates: 18.8 g
* Fiber: 2.7 g
* Protein: 3.2 g

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Papaya Cake

For 8 Pieces

Ingredients
* 180 g papaya
* 3 tablespoons water
* 40 g of palm oil
* 80 g brown sugar
* 150 g flour
* 20 g raisins
* 1 ¼ teaspoon baking powder
* ½ teaspoon salt
* 1 / 3 tsp cinnamon
* 1 / 3 teaspoon nutmeg
* ¼ teaspoon ginger

How to make

1. Mix flour, baking powder, salt, cinnamon, nutmeg powder, ginger powder, and raisins. Set aside.
2. Combine papaya and water and blend smooth. Strain the tea using a strainer with a pressed-press until all papaya juice filtered. Set aside.
3. Combine palm oil, palm sugar, and eggs. Mixer at high speed until well blended.
4. Enter the flour mixture little by little earlier while in the mixer with low speed.
5. Enter papaya juice little by little while in the mixer with a low speed until well blended.
6. Pour the batter into the mold size 20 × 8 cm (or mold according to taste), which has spread with oil and sprinkled with a little flour. Bake it about 50 minutes. With a temperature of 180o C
7. Lift. Chill. Remove from mold. Cut into 8 parts. Serve.

Nutritional value per piece

* Energy: 164 kcal
* Fat: 5.2 g
* Carbohydrates 27.3 g
* Fiber: 1 g
* Protein: 2.2 g

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Apple-Raisin Bread

For 6 Pieces

Ingredients
* 250 g high protein flour
* 5 g instant yeast
* 10 g sugar
* 140 g of ice water
* 15 g Prostar 100% whey protein
* 3.75 g salt
* 25 g Butter Oil Substitute (BOS)
* 50 g raisins
* 50 g apples (diced small)
* Oatmeal for topping

How to Make:

1. Combine flour, sugar, instant yeast, and whey protein. Mix well.
2. Use a mixer with a spiral stirrer for mixing the dry ingredients. Enter the ice water bit by bit. After the dough is shaped like the grain, turn off the mixer and continue stir by hand. If you do not have a mixer with a spiral mixer, dough can stirred by hand while adding ice water gradually until smooth.
3. After the dough is smooth, add salt and butter oil substitute and then stirred again until smooth. Shape into a ball.
4. Rest the dough on a slightly warm temperature (around 30 ° C) about 25-30 minutes.
5. Enter the raisins and apple slices. Stir again until well blended.
6. For two and shaped dough lengthwise. Place on a tray to bake bread or mold that has spread with a little oil. Rest about 10-15 minutes. Leave a gap between the bread trays placed at the roast.
7. Before baking, brush the surface of bread with a smear of material (a mixture of liquid milk and egg yolk). Sprinkle the oatmeal taste.
8. Bake at 180 ° C for about 20-30 minutes.
9. Lift. Chill briefly. Here You Go

Nutritional value per piece

* Energy: 192.6 kcal
* Fat: 0.8 g
* Carbohydrates: 37.3 g
* Fiber: 1.6 g
* Protein: 9 g

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Eggs Bar

For 2 Pieces

Ingredients
* 2 eggs
* 100 g button mushrooms / champignon (pee its water immersion)
* 3 tablespoons oatmeal
* ½ teaspoon chicken bouillon
* ¼ teaspoon salt or to taste
* ¼ tsp pepper or to taste
* Dried seaweed, black sesame and white sesame seeds for topping

How to Make :

1. Drain and button mushrooms halved. Set aside.
2. Combine eggs, oatmeal, button mushrooms, chicken broth, salt and pepper. Beat until well blended. Set aside.
3. Spread a thin brass mold with oil palm. Enter the egg mixture into the mold.
4. Sprinkle black sesame and white, also dried seaweed.
5. Bake at 180oC for about 15 minutes.
6. Lift. Chill briefly. Remove from the mold carefully.
7. Serve.

Nutritional value per piece

* Energy: 124.2 kcal
* Fat: 6.6 g
* Carbohydrates: 6 g
* Fiber: 1.2 g
* Protein: 10.1 g

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Boiled Cassava With Sardines Sauce

For 6 Serving

Ingredients
* 600 g cassava
* 800 ml of water to boil
* 155 g fish sardines (1 can)
* 80 g onion
* 1 tablespoon olive or canola oil
* ½ teaspoon pepper
* 50 g of boiled water

How to make

1. Get your cassava peeled. Cut into pieces 5-10 cm long. Boil until cooked. Set aside.
2. Remove sardines from cans of tomato sauce or chili. Set aside.
3. For the sauce: diced onion and sauté until fragrant using olive oil or canola. Input fish sardines with tomato/chili sauce and pepper. Stirring constantly over low heat and press the fish so a bit shattered.
4. Enter the boiled water and stir briefly. Lift.
5. Serve boiled cassava in a serving dish. Sprinkle with sauce sardines.

Nutritional Value per Serving

* Energy: 223.7 kcal
* Fat: 6.2 g
* Carbohydrates: 38 g
* Fiber: 2 g
* Protein: 3.7 g

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Muesli Cookies

For 14 pieces

Ingredients :
* 60 g of dry muesli (packaged muesli)
* 45 g low protein flour
* 30 g palm sugar
* 25 g egg
* 35 g butter
* 15 g chopped peanuts
* 10 g dried cranberries
* 10 g UN Prostar 100% Whey Protein
* 1 / 8 teaspoon salt
* ¼ teaspoon baking powder


How to make

1. Mix Muesli, flour, dried cranberries, peanuts, whey protein, and baking powder. Set aside.
2. Combine eggs, brown sugar, butter, and salt. Mixer at high speed until evenly mixed.
3. Lower the mixer speed to low. Enter the flour mixture gradually until well blended. Turn off the mixer.
4. Remove the dough from the pan mixer. Place on a sheet of plastic, then covered again with plastic sheet and flat rolled approximately 0.5 cm thick with an empty bottle or timber mill.
5. Use cookies mold with a diameter of about 5 cm. Then printed in a way suppressed. Remove the mold carefully into the oven pan that has been spread with an oil.
6. Perform the procedure 4-5 until the dough runs out.Bake at 160 ° C for 20-25 minutes or until cooked. Remove and let cool. Store in an airtight jar to a second.

Nutritional value per chip
* Energy: 66.6 kcal
* Fat: 3.5 g
* Carbohydrates: 6.6 g
* Fiber: 0.7 g
* Protein: 2 g

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Carrot Pineapple Salad Recipe

Carrot Pineapple Salad is very fitting enjoyed during the day when the heat or after eating foods that are dry with no sauce, to add fiber in your body needs.

Pineapple Carrot Salad Ingredients:

* Pineapple, 200 grams, diced
* Carrots, 150 grams, diced, boiled
* Lettuce to taste

Sauce Ingredients:

* Mayonnaise, 2 tablespoons
* butter, 1 tablespoon, whipped
* Sweet soy sauce, 2 teaspoons
* Lime juice, 1 1 / 2 teaspoon
* Salt, to taste
* Sugar, to taste

How to make Pineapple Carrot Salad:

1. Mix all sauce ingredients and stir well.
2. Add pineapple and carrots and stir well. Arrange lettuce in a glass serving, pour salad. Serve.

For 3 servings Carrot Pineapple Salad

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