Chefs Fantastic Fish with Mushroom and Tomato sauce

Transcription

1 Chefs Fantastic Fish with Mushroom and Tomato sauce 00g Cod fillet each Lemon juice tbsp Olive oil each Onion, small, finely chopped 5g Button mushrooms, sliced 8 each Tomato, medium sized and ripe tbsp Chives, fresh, chopped 0g Broccoli, fresh pinch White pepper, ground, to season to taste Broccoli Broccoli contains fibre. Fibre helps your tummy with digestion, which is important because chefs often have to taste a variety of foods every day. Place fresh fish loins on a baking sheet, sprinkle with lemon juice and season to taste. Cover fish with foil and bake in a 00 C oven for 8-0 minutes. Halve tomatoes, remove core and chop finely Wash, dry and slice mushrooms. Heat oil in a skillet and sauté until translucent. Add mushrooms, then tomatoes and simmer for 5-7 minutes. 7 Blanch broccoli florets for 6 minutes. 8 Add cooked fish juice to the skillet and bring to boil. 9 Season to taste and pour sauce over fish. 0 Sprinkle with chopped chives and serve with rice. Calculated nutrients per portion Calculated nutrients per 00g Energy 5 kcal/ 899 kj 7 kcal/ 98 kj Protein g 5g Fats, total 9g g Carbohydrate, total 5g g Sugars, total 9g g Fats, saturated g 0g Fibre, total dietary 5g g Sodium 75mg 7mg Salt 88mg mg

2 Teachers Healthy Apple Chews Apples, extra large 0g 0g Ground cinamon Ginger root,fresh, ground Apple Apples contain vitamin C. Vitamin C supports your developing immune system, and that s important when you re busy with classrooms full of kids. Preheat oven to 0 degrees Celsius. With an adult s help, wash, core and slice apples, around 0.5 cm thick. Place apple slices into bowl, sprinkle with cinnamon and ginger and toss gently. Line baking sheet with parchment paper and place coated apple slices, do not overlap. 5 Bake the apple slices until dry but soft, approximately one hour depending on thickness. per portions at 00% per00g or 00ml at 00% Energy (kcal) 5 kcal/ kj 65 kcal/ 7 kj Protein (g) 0g g Fats, total (g) 0g 0g Carbohydrate, total (g) 5g 8g Sugars, total (g) 8g 0g Fats, saturated (g) 0g 0g Fibre, total dietary (g) 5g 5g Sodium (mg) mg mg Calcium (mg) 55mg 67mg Iron (mg) mg mg Vitamin A, IU 55 IU 67 IU Vitamin C (mg) mg 5mg

3 Super Steamed Carrot Aventure 0g 0g 0g 00g 0g g 00mL Carrots Millet Whole grain oats Hake Strawberry Salt Extra virgin olive oil Carrots Carrots are a source of vitamin A. Vitamin A contributes to maintaining normal vision which bakers need to create the intricate decorations on their cakes and other baked goods. Wash and boil the carrot Wash the oat and millet in cold water Boil the cereals separately for 0 min and let cool Clean and wash the hake fillet, then steam it 5 When the carrots are cooked blend them to a pureé 6 Serve the fish fillet with carrot pureé, the cereals and sliced strawberries per portions at 00% per00g or 00ml at 00% Energy (kcal) 9 kcal/, kj 9 kcal/ 6 kj Protein (g) 5g 8g Fats, total (g) g g Carbohydrate, total (g) 9g 5g Sugars, total (g) g g Fats, saturated (g) 0g 0g Fibre, total dietary (g) 8g g Sodium (mg) 5mg mg Calcium (mg) 8mg mg Iron (mg) mg mg Vitamin A, IU 5,08 IU,560 IU Vitamin C (mg) 9mg 0mg

4 Chefs Brilliant Broccoli Bake 00g Cauliflower 0.5 tsp Salt 0g Broccoli Fresh g Black pepper, ground 50g Beet 0g Garlic 0g Yoghurt.5 -.8% 5ml Lemon juice, fresh 0ml Olive oil 0g Parsley, fresh 0g Sunflower seeds Broccoli Broccoli contains fibre. Fibre helps your tummy with digestion, which is important because chefs often have to taste a variety of foods every day Wash and dry all vegetables. Shred cauliflower and broccoli in to large wedges. Drizzle with olive oil, season with crushed garlic, lemons juice, salt and pepper. Wrap mix in to aluminium foil and bake in charcoal grille, on low temperature for 0 min. Baked beetroot in the oven at 70C until soft. Cool completely. Cut beetroot in to small cubes and combine with sour cream. Blend until smooth. Season with salt pepper and olive oil. Blend sunflower seeds in food processor, but not to fine. Plate cream of beetroot on plate, on top plate cauliflower and broccoli. Decorate with parsley and dust sunflower seeds on top. per portions at 00% per00g or 00ml at 00% Energy (kcal) kcal/ 5 kj 6 kcal/ 65 kj Protein (g) 6g g Fats, total (g) 5g g Carbohydrate, total (g) 5g 8g Sugars, total (g) 7g g Fats, saturated (g) g 0g Fibre, total dietary (g) g g Sodium (mg) 8mg 99mg Calcium (mg) mg 6mg Iron (mg) mg mg Vitamin A, IU 607 IU 5 IU Vitamin C (mg) 8mg mg

5 Chefs Bold Broccoli Soup 500g dl 5g Broccoli Fresh Whole milk Beurre noisette pinch Salt, to season to taste pinch Black pepper, ground, to season to taste tsp Lemon juice, fresh, to season to taste each Shallot Broccoli Broccoli contains fibre. Fibre helps your tummy with digestion, which is important because chefs often have to taste a variety of foods every day. Finely chop the shallot and fry it briefly in the pan before adding the broccoli. Add milk and boil the broccoli until it is soft. Put the broccoli in a food processor and add the beurre noisette. Season to taste with salt, pepper and lemon. The consistency is right when you get a smooth soup. per portions at 00% per00g or 00ml at 00% Energy (kcal) 87 kcal/ 6 kj 7 kcal/ 56 kj Protein (g) g g Fats, total (g) 6g g Carbohydrate, total (g) 8g g Sugars, total (g) g g Fats, saturated (g) g g Fibre, total dietary (g) g g Sodium (mg) 0mg 8mg Calcium (mg) 6mg 6mg Iron (mg) mg 0mg Vitamin A, IU 95 IU 00 IU Vitamin C (mg) mg 8mg

6 Baked Rainbow Salad 80g Cauliflower, raw g Turmeric, ground g Paprika powder, smoked g Coriander, ground 0ml Olive oil 60g Carrot, finely grated 60g Strawberry, chopped in smaller pieces 00g Cherry tomato, cut in half 0mL Lemon juice, fresh 0mL Vinegar 0.5g Black pepper, ground Clean the cauliflower and cut it into smaller pieces Place the cauliflower pieces into a food processor, you need adult supervision for this step. Pulse the cauliflower until it resembles couscous. Place the cauliflower on a baking sheet and add the turmeric, coriander and olive oil. Mix everything well. Bake the mixture at 80 degrees Celsius for 5 minutes, take it out and stir. Put it back in the oven for another 5 minutes. Take it out and let it cool down. In the meantime, grate the carrots finely and chop the strawberries into smaller pieces. Set aside. Make the salad dressing: mix olive oil, lemon juice, vinegar and black pepper together until well combined. Set aside. Add the strawberries and carrots to the cauliflower as well as the lemon, oil and vinegar dressing. Mix until well combined. Season to taste and place everything in a suitable contaier. Carrots Carrots are a source of vitamin A. Vitamin A contributes to maintaining normal vision which bakers need to create the intricate decorations on their cakes and other baked goods. per portions at 00% per00g or 00ml at 00% Energy (kcal) 7 kcal/ 99 kj 6 kcal/ 58 kj Protein (g) g g Fats, total (g) 5g g Carbohydrate, total (g) 6g 6g Sugars, total (g) g g Fats, saturated (g) g g Fibre, total dietary (g) g g Sodium (mg) 6mg mg Calcium (mg) 5mg mg Iron (mg) mg 0mg Vitamin A, IU,80 IU,5 IU Vitamin C (mg) 5mg 0mg

7 Healthy Orange Boosted Oats dl Apple juice, unsweetened 70g 70g Oats Strawberry 0.5 tsp Cinnamon, ground 50g 0g Orange Honey 5g Yoghurt.5 -.8% Orange Oranges contain vitamin C. Vitamin C supports your developing immune system, so doctors don t get sick when treating their patients. Cook the apple juice and pour the oats. Cover for 5 min and add the cinnamon, honey, sliced fresh strawberries and half of the orange. Add yoghurt to the oats and mix all together. If the oats are too dense, add juice from the rest of the orange juice. per portions at 00% per00g or 00ml at 00% Energy (kcal) 5 kcal/,05 kj kcal/ 509 kj Protein (g) 0g 5g Fats, total (g) g g Carbohydrate, total (g) 8g g Sugars, total (g) g 6g Fats, saturated (g) g 0g Fibre, total dietary (g) 7g g Sodium (mg) 8mg mg Calcium (mg) mg 59mg Iron (mg) mg 0mg Vitamin A, IU 0 IU 9 IU Vitamin C (mg) 5mg 5mg

8 Bakers Carrot & Beans with Super Tofu Sauce 50g 80g 60g 0g 0ml pinch Carrot White beans Asparagus Lettuce romaine Olive oil Salt 5g 00g 00ml 5g 0g Black pepper, ground Tofu Water Coriander seeds Watercress Wash all vegetables. Peel carrots, cut into half, season with salt, pepper and oil. Bake for 0 min in the oven on 80C. Cut into large free shapes pieces. Blanch asparagus in boiled salted water for 0 seconds and transfer to an ice cool water. Drain asparagus and cut in to large free shape pieces. Soaked white beans overnight in cool water. Boil white beans in salted water until ready. Slightly fry asparagus and mix with white beans. Season it. Shred Romano salad in to large pieces. For mousse: Drain tofu over cheese cloth until dry. Combine all other ingredients with tofu and blend with hand blender. Plating dish: On round white plate, plate tofu sauce. Put mix of white beans with carrots on sauce. On top put Romano leaves and cress salad. Carrots Carrots are a source of vitamin A. Vitamin A contributes to maintaining normal vision which bakers need to create the intricate decorations on their cakes and other baked goods. per portions at 00% per00g or 00ml at 00% Energy (kcal) 86 kcal/,0 kj kcal/ 55 kj Protein (g) g 6g Fats, total (g) 0g g Carbohydrate, total (g) 8g g Sugars, total (g) g g Fats, saturated (g) g g Fibre, total dietary (g) 9g 8g Sodium (mg) 508mg mg Calcium (mg) mg 8mg Iron (mg) 9mg mg Vitamin A, IU 9,87 IU 5,8 IU Vitamin C (mg) mg mg

9 Ginger Powered Soup 500g Carrots dl Whole milk 0g Ginger root, fresh pinch Salt, to season to taste pinch Black pepper, ground, to season to taste tsp Lemon juice, fresh, to season to taste each Shallot Carrots Carrots are a source of vitamin A. Vitamin A contributes to maintaining normal vision which bakers need to create the intricate decorations on their cakes and other baked goods. 5 Finely chop the shallots and fry them briefly in the pan before adding chopped carrots. Add milk and boil the carrots until they are soft. Put the carrots in a food processor, add the ginger Season to taste with salt, pepper and lemon. The consistency is right when the soup is smooth. per portions at 00% per00g or 00ml at 00% Energy (kcal) 56 kcal/ kj kcal/ 00 kj Protein (g) g g Fats, total (g) 0g 0g Carbohydrate, total (g) g 6g Sugars, total (g) 6g g Fats, saturated (g) 0g 0g Fibre, total dietary (g) g g Sodium (mg) 7mg 0mg Calcium (mg) mg 8mg Iron (mg) 0mg 0mg Vitamin A, IU 0,88 IU 8,99 IU Vitamin C (mg) 8mg mg

10 Chefs Best Broccoli Puffs 500g Broccoli Fresh 5mL Butter, unsalted, melted each Eggs 0g All purpose flour 0mL 0g 5mL Milk, skimmed Cheddar cheese Vegetable oil Broccoli Broccoli contains fibre. Fibre helps your tummy with digestion, which is important because chefs often have to taste a variety of foods every day. 5 6 Grease tiny muffin tin or muffin cups. Mix eggs and milk in a large bowl. Add butter, flour and stir until smooth. Mix in broccoli and cheddar cheese. Stir and spoon into muffin tin or cups, / full. Bake in preheated oven at 80 degrees Celsius for 0 to 5 minutes until golden brown. per portions at 00% per00g or 00ml at 00% Energy (kcal) 75kcal/ 70 kj 0kcal/ 5 kj Protein (g) 8g 5g Fats, total (g) 0g 6g Carbohydrate, total (g) 5g 8g Sugars, total (g) g g Fats, saturated (g) g g Fibre, total dietary (g) g g Sodium (mg) 9mg 5mg Calcium (mg) 0mg 58mg Iron (mg) mg mg Vitamin A, IU,0 IU 589 IU Vitamin C (mg) mg 65mg

11 Star-studded Cucumber Adventure 00g Cod fillet each Lemon, juice tbsp Olive oil each Onion, small, finely chopped each Cucumber, large 5g Capers in brine, drained 0mL Water tbsp Red bell pepper, in small cubes pinch White pepper, ground, season to taste 0g Flat leaf parsley, fresh Cucumber Cucumbers are high in water (95%). Water helps your body to stay hydrated, which helps popstars because they lose a lot of water through sweating when they re performing Heat the oven to 00 C. Place fish in small sheet pan and sprinkle it with lemon juice. Add pepper to taste. Cover with foil. Bake in the oven for 6-0 minutes if frozen, for 8-0 minutes if unfrozen. Remove skin from the cucumber, cut it in two lengthwise, remove the seeds with a teaspoon and slice the cucumber into thin slices. Melt the oil in a pan, add the onion and simmer for -5 minutes. Add cucumber slices and let simmer for - minutes. Add capers and water and bring to a boil. Add oil and remove the pan from the heat. Place the fish on a plate and pour the sauce over it. per portions at 00% per00g or 00ml at 00% Energy (kcal) 7 kcal/ 76 kj 7 kcal/ 07 kj Protein (g) 9g 8g Fats, total (g) 8g g Carbohydrate, total (g) 7g g Sugars, total (g) g g Fats, saturated (g) g 0g Fibre, total dietary (g) g g Sodium (mg) 6mg 0mg Calcium (mg) 50mg mg Iron (mg) mg 0mg Vitamin A, IU 876 IU 7 IU Vitamin C (mg) 0mg 9mg

12 Sporty Banana Powered French Toast each Egg 0mL Milk semi-skimmed % ml Vanilla extract 0mL Olive oil slices Bread, wholemeal,.5 cm thick, halved diagonally 60mL Natural Yoghurt Low Fat 0g Strawberry, hulled and halved each Banana, sliced pinch White pepper, ground, season to taste 0mL Maple syrup To make the Strawberry & banana topping: Combine both ingredients together with the maple syrup and set aside in a bowl, keep chilled. Banana Bananas contain a variety of vitamins and minerals, including manganese, magnesium and B-vitamins, which are important for the strong growth and development of future professional sports stars. 5 6 To make the French toast: Use a fork and whisk the eggs, milk & vanilla essence in a shallow bowl. Heat a non-stick pan over medium heat and add the oil. Dip the triangular whole grain bread into the egg mixture and allow it to soak it up for a minute or so. Remove the soaked bread and lt it drip of any excess egg mixture. When the oil starts to sizzle, gently lower the dipped bread and cook for about minutes on each side till golden brown. Place the cooked bread onto a blotting paper to absorb any excess oil, serve immediately with the fruit toppings & dollop of plain yoghurt. per portions at 00% per00g or 00ml at 00% Energy (kcal) 05 kcal/ 859 kj 0 kcal/ kj Protein (g) 8g g Fats, total (g) 6g g Carbohydrate, total (g) g 5g Sugars, total (g) g 6g Fats, saturated (g) g 0g Fibre, total dietary (g) 5g g Sodium (mg) 76mg 87mg Calcium (mg) 8mg mg Iron (mg) mg mg Vitamin A, IU 7 IU 85 IU Vitamin C (mg) mg 0mg

13 Spectacular Mighty Mixture Cucumber Cucumbers are high in water (95%). Water helps your body to stay hydrated, which helps popstars because they lose a lot of water through sweating when they re performing. 5 each Tomato each Cucumber 0.5 each Garlic 0.5 each Chilli pepper, red each Yellow bell pepper each Red bell pepper tsp Extra virgin olive oil, to season to taste tsp Basil leaf, fresh, to season to taste pinch Salt, to season to taste pinch Cayenne pepper, to season to taste tsp Lime juice, fresh, to season to taste Put all the ingredients in a food processor until you get a smooth soup. Use salt, cayenne pepper and lime to get the right taste. per portions at 00% per00g or 00ml at 00% Energy (kcal) 9 kcal/ 6 kj 7 kcal/ 70 kj Protein (g) g g Fats, total (g) 0g 0g Carbohydrate, total (g) 9g g Sugars, total (g) 5g g Fats, saturated (g) 0g 0g Fibre, total dietary (g) g g Sodium (mg) 97mg 70mg Calcium (mg) 8mg mg Iron (mg) mg 0mg Vitamin A, IU,60 IU 58 IU Vitamin C (mg) mg 0mg

14 Vegetable Show Stopper 00g Chick pea, canned, drained 0g Tahini, optional 5mL Olive oil 60mL Water 0g Garlic g Cumin, ground 5mL Lemon juice, fresh pinch Black pepper, ground, to season to taste 00mL Natural yoghurt low fat 50g Carrot, peeled and cut into sticks 00g Cucumber, cut into sticks 00g Celery, peeled, cut into sticks each Corn tortilla, white corn tortilla cut into 8 wedges each 5mL Olive oil Cucumber Cucumbers are high in water (95%). Water helps your body to stay hydrated, which helps popstars because they lose a lot of water through sweating when they re performing. Place the chickpeas, tahini paste, olive oil (0 ml), water, garlic, lemon juice, yoghurt, cumin powder & black pepper into a blender and blender well till smooth, reserve in chiller till needed. To make the tortilla chips, preheat oven to 60 C, lightly oil a baking tray and lay the tortilla wedges evenly onto the greased tray. Bake in the oven for 5 minutes or till crispy and golden brown. Leave to cool completely Serve hummus with the Vegetables crunch & tortilla chips. per portions at 00% per00g or 00ml at 00% Energy (kcal) 5 kcal/,056 kj 75 kcal/ 5 kj Protein (g) 9g g Fats, total (g) 0g g Carbohydrate, total (g) g 0g Sugars, total (g) 7g g Fats, saturated (g) g 0g Fibre, total dietary (g) 8g g Sodium (mg) 89mg 6mg Calcium (mg) 87mg 56mg Iron (mg) mg mg Vitamin A, IU 0,760 IU, IU Vitamin C (mg) 8mg mg

15 Fantastic Broccoli Cup 00g Cellophane noodles (mung bean), dry 0mL Canola oil 0g White onion, finely chopped 5g Ginger root, fresh, finely grated 0g Garlic, crushed 00g Chicken breast fillet, without skin, minced 00g Waterchest nut, tinned, drained and chopped 0g Spring onion, sliced 0mL Oyster sauce 0mL Shoyu soy sauce reduced salt 0g Cilantro, chopped each Leaf lettuce, use 8 large leaves, trimmed to form a cup 60g Cucumber, sliced 00g Bean sprouts 00g Broccoli Fresh, cut into small flowerets, pre-blanched to cook Prepare the mung bean noodles according to the instructions Place the onions & oil into a non-stick pan over medium heat and fry till onion is soft, add the crushed garlic & ginger in and cook for another minute till it is fragrant Increase the heat to high, add the minced chicken meat and break up the lumps with the back of a wooden spoon. Cook for about 5 minutes, or till cook through. Add the drained noodles in and mix well. Add the waterchest nuts, broccoli flowerets, oyster & soya sauce and stir well to combine. Remove from heat and into a colander to drain off excess liquid, spoon into the lettuce cup and sprinkle with the spring onions & Cilantro to serve. Broccoli Broccoli contains fibre. Fibre helps your tummy with digestion, which is important because chefs often have to taste a variety of foods every day. per portions at 00% per00g or 00ml at 00% Energy (kcal) 0 kcal/,59 kj 90 kcal/ 79 kj Protein (g) g g Fats, total (g) 7g g Carbohydrate, total (g) g g Sugars, total (g) 8g g Fats, saturated (g) g g Fibre, total dietary (g) 7g g Sodium (mg) 5mg 60mg Calcium (mg) 58mg 7mg Iron (mg) mg mg Vitamin A, IU 69 IU 89 IU Vitamin C (mg) 56mg 7mg

16 Banana Berry Boosting Mix each Strawberry, large, washed and cut into quarters each Banana, peeled, cut into small pieces 00mL Milk, skimmed 75mL 8 each Ice cube Low-fat plain yogurt each Strawberry, small, washed (garnish) Banana Bananas contain a variety of vitamins and minerals, including manganese, magnesium and B-vitamins, which are important for the strong growth and development of future professional sports stars. 5 Pour all ingredients into blender (other than garnish) Blend for minute on high speed until creamy Pour into glass Cut slit in bottom of strawberries for garnish and rest on rim of glass Serve with wide straw per portions at 00% per00g or 00ml at 00% Energy (kcal) 5 kcal/ 8 kj 5 kcal/ kj Protein (g) 5g g Fats, total (g) g 0g Carbohydrate, total (g) g 0g Sugars, total (g) 6g 7g Fats, saturated (g) 0g 0g Fibre, total dietary (g) g g Sodium (mg) 58mg 6mg Calcium (mg) 7mg 76mg Iron (mg) 0mg 0mg Vitamin A, IU 69 IU IU Vitamin C (mg) mg 5mg

17 Engineers Super Smoothie Mango Mangoes are a source of potassium. Potassium contributes to normal muscle function, which helps engineers move around large building sites efficiently 50mL 50mL 50mL 50mL 5mL 5mL Kale, plain, cleaned, roughly chopped Mango, ripe, roughly chopped Pineapple, roughly chopped Vanilla yogurt low fat Almond milk Apple, cored, peeled, chopped Ensure all ingredients are refrigerated before preparation. Add all ingredients into a blender, blend until smooth. Pour into tall glass and garnish with apple slice and green straw. per portions at 00% per00g or 00ml at 00% Energy (kcal) 6 kcal/ 65 kj 0 kcal/ 85 kj Protein (g) g g Fats, total (g) g 0g Carbohydrate, total (g) 0g g Sugars, total (g) 0g g Fats, saturated (g) g 0g Fibre, total dietary (g) 0g 0g Sodium (mg) 6mg 9mg Calcium (mg) 69mg 5mg Iron (mg) 0mg 0mg Vitamin A, IU 9 IU 0 IU Vitamin C (mg) mg mg

18 Toe Tapping Health Cruncher each Carrot each Cucumber each Celery dl Yoghurt.5 -.8% 0. each Onion 0.5 each Garlic tbsp Parsley, fresh pinch Black pepper, ground, to season to taste pinch Cayenne pepper, to season to taste 0. each Red bell pepper tbsp Chives, fresh tsp Turmeric, ground Cucumber Cucumbers are high in water (95%). Water helps your body to stay hydrated, which helps popstars because they lose a lot of water through sweating when they re performing. Cut the carrots, cucumber and celery into sticks. Prepare the dip: Finely chop the remaining herbs and vegetables and mix them with yoghurt. Season to taste with pepper and cayenne pepper. per portions at 00% per00g or 00ml at 00% Energy (kcal) 0 kcal/ 66 kj 8 kcal/ 7 kj Protein (g) g g Fats, total (g) 0g 0g Carbohydrate, total (g) 9g g Sugars, total (g) g g Fats, saturated (g) 0g 0g Fibre, total dietary (g) g g Sodium (mg) mg 9mg Calcium (mg) mg 5mg Iron (mg) 0mg 0mg Vitamin A, IU 0,70IU,59 IU Vitamin C (mg) 6mg mg

19 Thai Wonder Mix 60mL Rice vinegar each Onion, thinly sliced, separated into rings 50g Rice noodle, raw 60mL Lemon juice, fresh 5mL Sesame seed oil tbsp Mint, fresh, chopped tbsp Basil, fresh, Thai sweet basil if available tbsp Coriander leaf, chopped each Cucumber, large, peeled, halved lengthwise, seeded and thinly sliced each Tomato, small, sliced or diced each Red bell pepper 5 each Spring onion, white and green parts, thinly sliced 60g Peanut, plain, roasted, unsalted Add onion rings to the rice vinegar and toss to coat. Let stand at least 0 minutes but up to hours. Drain and reserving tablespoons of the soaking liquid. Soak the rice noodles in cold water 0 minutes, then boil until al dente, about minutes. Drain and rinse under cold water. Drain well. Whisk together lime juice and oil. Stir in the shredded mint and basil. Cut noodles into halves. Mix small amount of noodles to a bowl and toss with reserved vinegar liquid. Add the remaining noodles, cucumber, fresh tomatoes, bell pepper, spring onions and marinated onions. Drizzle the lime juice mixture over the rice noodles and toss gently, add salt and pepper to taste.garnish with the roasted peanuts. Cucumber Cucumbers are high in water (95%). Water helps your body to stay hydrated, which helps popstars because they lose a lot of water through sweating when they re performing. per portions at 00% per00g or 00ml at 00% Energy (kcal) 88 kcal/,0 kj 58 kcal/ 66 kj Protein (g) g g Fats, total (g) 0g 7g Carbohydrate, total (g) 66g g Sugars, total (g) 6g g Fats, saturated (g) g g Fibre, total dietary (g) 6g g Sodium (mg) 7mg mg Calcium (mg) 7mg mg Iron (mg) mg mg Vitamin A, IU 59 IU 9 IU Vitamin C (mg) mg mg

20 Farmers Super Sweet Potato Seedy Pesto each Sweet potato, large 5g Toasted sunflower seeds 5g Parmesan cheese shredded tbsp Olive oil cloves Garlic tbsp Lemon juice, fresh 0.5 tsp Salt 0g Basil leaf, fresh 5g Baby spinach leaves Spinach Spinach contains vitamin A. Vitamin A contributes to maintaining normal vision, so that farmers can keep an eye on their crops to make sure they grow right. Preheat oven at 0 degrees Celsius. Spray baking sheet with non-stick, washed potatoes and cut into cm thick slices. Place to tablespoons of water on the baking sheet, distribute sweet potato slices evenly and bake for 0 to 0 minutes or until sweet potatoes slices are soft. In food processor combine toasted sunflower seeds, shredded Parmesan cheese, olive oil, garlic cloves and lemon juice, pulse well than add basil leaves until well mixed and reserve. Remove baking pan with sweet potato slices from oven, smash each with a fork, top with spinach-sunflower seeds pesto, sprinkle with some more shredded Parmesan cheese and bake for to 5 minutes at 0 degrees Celsius until golden and enjoy. per portions at 00% per00g or 00ml at 00% Energy (kcal) 9 kcal/ kj 6 kcal/,50 kj Protein (g) g 0g Fats, total (g) g g Carbohydrate, total (g) g 7g Sugars, total (g) 0g g Fats, saturated (g) g 6g Fibre, total dietary (g) 0g g Sodium (mg) mg 550mg Calcium (mg) 8mg mg Iron (mg) 0mg mg Vitamin A, IU 9 IU,87 IU Vitamin C (mg) mg 0mg

21 Fantastic Breakfast Bowl 6dL Oatmeal 6dL Water 0.5 tsp Salt each Banana each Strawberry 00g Blueberry pinch Cinnamon, ground, to season to taste Banana Bananas contain a variety of vitamins and minerals, including manganese, magnesium and B-vitamins, which are important for the strong growth and development of future professional sports stars. Boil the water with salt. Add the oatmeal into the water, keep boiling until you get the texture you want. Serve the oatmeal with chopped fruits, cinnamon and berries per portions at 00% per00g or 00ml at 00% Energy (kcal) kcal/,007 kj 6 kcal/ 58 kj Protein (g) 9g g Fats, total (g) g g Carbohydrate, total (g) 8g g Sugars, total (g) 8g g Fats, saturated (g) g 0g Fibre, total dietary (g) 7g g Sodium (mg) 98mg 76mg Calcium (mg) 6mg 9mg Iron (mg) mg mg Vitamin A, IU 7 IU 9 IU Vitamin C (mg) 6mg 7mg

22 Grade A Special 0gL Brown rice 0g Broccoli Fresh 50g Turkey breast, boneless, skinless 0g Apple 0g Quinoa g Salt 5mL Extra virgin olive oil Apple Apples contain vitamin C. Vitamin C supports your developing immune system, and that s important when you re busy with classrooms full of kids Boil the rice for 5-0 min. Blanch the broccoli for max. 6 min in small bouquets Steam the turkey breast Bake the apple in the oven for 5-0 min. Wash quinoa seeds and boil for 0 min. Blend the cooked apples into a purée Serve the apple purée with the rice, broccoli, quinoa seeds and turkey breast sprinkled on top with oil per portions at 00% per00g or 00ml at 00% Energy (kcal) 7 kcal/ 08 kj 50 kcal/ 68 kj Protein (g) g 8g Fats, total (g) g g Carbohydrate, total (g) g 5g Sugars, total (g) g g Fats, saturated (g) 0g 0g Fibre, total dietary (g) g g Sodium (mg) 6mg mg Calcium (mg) mg mg Iron (mg) mg mg Vitamin A, IU 5 IU 06 IU Vitamin C (mg) 7mg mg

23 Super Spinach Pancake Wonder Mix each Chicken breast fillet clove Garlic 00g Red bell pepper 0g Cheddar cheese 00g Carrot 00g Broccoli fresh 50mL Sparkling water 0g Buckwheat flower each Egg tsp Turmeric, ground 00g Spinach, fresh tsp Parsley, fresh, chopped tsp Olive oil, for frying pinch Salt, to season to taste pinch Black pepper, ground, to season to taste 5 Cut chicken into thin strips, add salt and pepper and steam cook. Add pepper, carrot and broccoli sliced, to the chicken. Add salt, pepper and herbs. Steam cook. Pancake batter: Melt the butter. Pour milk and water into a bowl, add flour, egg and the melted butter. Blend all together. The batter should have a creamy texture. Divide into two portions and poor into separate bowls. Add turmeric to the first bowl. To the second, add chopped parsley and spinach and mix. Pour into pan to make pancakes Place the chicken mix on the pancake with cheese, roll up and fry on dry pan for - min. Spinach Spinach contains vitamin A. Vitamin A contributes to maintaining normal vision, so that farmers can keep an eye on their crops to make sure they grow right. per portions at 00% per00g or 00ml at 00% Energy (kcal) 00 kcal/ 87 kj 9 kcal/ 8 kj Protein (g) 0g g Fats, total (g) 7g g Carbohydrate, total (g) 8g g Sugars, total (g) g g Fats, saturated (g) g g Fibre, total dietary (g) 5g g Sodium (mg) 8mg 67mg Calcium (mg) 5mg mg Iron (mg) mg mg Vitamin A, IU 7,69 IU,79 IU Vitamin C (mg) 6mg 9mg

24 Mango Powered Super Salad Mango Mangoes are a source of potassium. Potassium contributes to normal muscle function, which helps engineers move around large building sites efficiently 0g Whole grain barley 00g Egg 0g Baby spinach leaves 0g Quinoa 0g Mangos, raw 0.5 tsp Salt 5 6 Wash the barley and quinoa in cold water Boil them separately for 0 min and let cool Wash the baby spinach, drain well and grind into small pieces Boil the egg for 8 min, let cool and cut into slices Peel the mango and cut it into cubes Mix the cereales with spinach, egg and mango per portions at 00% per00g or 00ml at 00% Energy (kcal) kcal/,0 kj 8 kcal/ 768 kj Protein (g) 5g 9g Fats, total (g) 7g g Carbohydrate, total (g) 7g 8g Sugars, total (g) 5g g Fats, saturated (g) g g Fibre, total dietary (g) 8g 5g Sodium (mg) 95mg mg Calcium (mg) 85mg 50mg Iron (mg) mg mg Vitamin A, IU,9 IU,00 IU Vitamin C (mg) 9mg mg

25 Pop Star Perfect Wonder Noodles 60mL Rice vinegar each Onion, thinly sliced, separated into rings 50g Rice noodle, raw 60mL Lemon juice, fresh 5mL Sesame seed oil tbsp Mint, fresh, chopped tbsp Basil, fresh, Thai sweet basil if available tbsp Coriander leaf, chopped each Cucumber, large, peeled, halved lengthwise, seeded and thinly sliced each Tomato, small, sliced or diced each Red bell pepper 5 each Spring onion, white and green parts, thinly sliced 60g Peanut, plain, roasted, unsalted Cucumber Cucumbers are high in water (95%). Water helps your body to stay hydrated, which helps popstars because they lose a lot of water through sweating when they re performing Soak onion rings in rice vinegar for 0 minutes. Drain and reserve tablespoons of the liquid. Soak rice noodles in cold water for 0 minutes and cook until al dente for around minutes. Drain and rinse under cold water. Drain well. Whisk lime juice, shredded mint, coriander and basil. Cut noodles into half and mix a small amount of the noodles with the reserved vinegar. Add the remaining noodles, cucumber, tomatoes, bell pepper, spring onions and marinated onions. Drizzle lime juice mixture over noodles and toss gently. Add salt and pepper to taste. Garnish with roasted peanuts. Calculated nutrients per portion Calculated nutrients per 00g Energy 88 kcal/,0 kj 58 kcal/ 66 kj Protein g g Fats, total 0g 7g Carbohydrate, total 66g g Sugars, total 6g g Fats, saturated g g Fibre, total dietary 6g g Sodium 7mg mg Salt 7mg 0mg

26 Quinoa and Coconut Engineering Health Bowl 50g Quinoa, cooked 0g Yoghurt.5 -.8% 50g Coconut milk 00g Oats, rolled 0g Pumpkin seed 0g Dried mango, 0.8 x 0.8 cm dices 6g Honey 0g Unsweetened shaved dried cocnut garnish 5g Chia seeds, garnish each Strawberry, halved for garnish 8g Pumpkin seed, garnish each Mint leaves, garnish Mango Mangoes are a source of potassium. Potassium contributes to normal muscle function, which helps engineers move around large building sites efficiently Mix all the ingredients, except the garnish, in a container and refrigerate for 8 hours. Portion into bowls. Garnish with pumpkin seeds, dried coconut, strawberries, mint leaves and chia seeds. Calculated nutrients per portion Calculated nutrients per 00g Energy 57 kcal/,6 kj 76 kcal/,56 kj Protein 8g 9g Fats, total 0g 0g Carbohydrate, total 75g 9g Sugars, total g 6g Fats, saturated g 6g Fibre, total dietary g 6g Sodium 9mg 5mg Salt mg 6mg

27 Teachers A+ Health Smoothie tsp Ginger juice each Apple, Granny Smith 5g Spinach, fresh 0. each Pineapple 0.5 each Lime 00g Yoghurt.5 -.8% Apple Apples contain vitamin C. Vitamin C supports your developing immune system, and that s important when you re busy with classrooms full of kids. Blend all the ingredients in a food processor until smooth. Serve immediately. Calculated nutrients per portion Calculated nutrients per 00g Energy 55 kcal/ kj 6 kcal/ 9 kj Protein g g Fats, total 0g 0g Carbohydrate, total g g Sugars, total 0g 8g Fats, saturated 0g 0g Fibre, total dietary g g Sodium 5mg mg Salt 6mg 58mg

28 The Doctors Mighty Orange Granola with Flax Seeds 0g Orange 00g Strawberry 00g Oatmeal 00g Flax seeds, crushed 0g Honey 00g Kefir, low fat Orange Oranges contain vitamin C. Vitamin C supports your developing immune system, so doctors don t get sick when treating their patients. Spread oatmeal, flax seeds and honey on a baking tray. Bake in the oven at 80 C for - minutes until golden. Halve strawberries and segment oranges. Drain the juice from trimming. Blend juice, orange segments, flax seeds, kefir and half of the baked oatmeal until smooth. Pour the mix into a jar and top with strawberries, dry oatmeal and flax seeds. Calculated nutrients per portion Calculated nutrients per 00g Energy kcal/,85 kj 6 kcal/ 58 kj Protein g 5g Fats, total g 5g Carbohydrate, total 7g 8g Sugars, total 9g g Fats, saturated g g Fibre, total dietary 5g 6g Sodium mg mg Salt 7mg 7mg

29 Sporty Banana Super Cooler L Coconut water 500mL Blueberry 50mL Strawberry, halves 5mL Banana, roughly chopped Banana Bananas contain a variety of vitamins and minerals, including manganese, magnesium and B-vitamins, which are important for the strong growth and development of future professional sports stars. i Layer banana and strawberry pieces in a popsicle mould. Top with blueberries, then fill with coconut water. Freeze for - hours. Serve to a super hero as an afternoon snack. Calculated nutrients per portion Calculated nutrients per 00g Energy 06 kcal/ 5 kj kcal/ 95 kj Protein g g Fats, total g 0g Carbohydrate, total g 5g Sugars, total 6g g Fats, saturated 0g 0g Fibre, total dietary 6g g Sodium 6mg 56mg Salt 65mg mg

30 Souper Soup each Tomato, blended, without peel 0g Tomato paste tbsp Olive oil each Onion, chopped cloves Garlic, minced tbsp Sage leaf, dried 705mL Water pinch Salt, to season to taste pinch White pepper, ground, to season to taste 50g Carrot, brunoise 50g Celery, brunoise 50g Parsley, fresh 00g Leek, brunoise each Bay leaf 00g Pasta shells tbsp Parsley, fresh 0g Lentil, dried Carrots Carrots are a source of vitamin A. Vitamin A contributes to maintaining normal vision which bakers need to create the intricate decorations on their cakes and other baked goods. Heat oil in a large saucepan on medium heat and sautée garlic for five minutes. Add carrots, lentils, celery, parsley, leek, herbs and cook for a few minutes more. Add tomatoes, water, tomato paste, salt and pepper. Cook covered for 0 minutes. 5 Stir and add chopped parsley and boiled pasta right before serving. Calculated nutrients per portion Calculated nutrients per 00g Energy 7 kcal/, kj 5 kcal/ kj Protein 8g g Fats, total 8g g Carbohydrate, total 5g 9g Sugars, total 8g g Fats, saturated g 0g Fibre, total dietary g g Sodium 78mg 9mg Salt,mg 0mg