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Recipe: Apples with dip

Ingredients

8 ounces fat-free cream cheese

2 tablespoons brown sugar

1 1/2 teaspoons vanilla

2 tablespoons chopped peanuts

4 medium or 8 small apples, cored and sliced

1/2 cup orange juice

Directions
Place the cream cheese on the counter to allow it to soften, about 5 minutes.
To make the dip, combine brown sugar, vanilla and cream cheese in a small bowl. Mix
until smooth. Stir in chopped peanuts.
Place sliced apples in another bowl. Drizzle orange juice over the apples to prevent
browning. Serve the sliced apples with the dip

Recipe: Artichoke dip

Serves 8

Ingredients

2 cups artichoke hearts

1 tablespoon black pepper

4 cups chopped spinach

1 teaspoon minced thyme

2 cloves garlic, minced

1 tablespoon minced parsley

1 cup white beans, prepared

2 tablespoons Parmesan cheese

1/2 cup low-fat sour cream

Directions
Mix all ingredients together. Put in glass or ceramic dish and bake at 350 F for 30
minutes. Serve with whole-grain bread, crackers or vegetables for dipping.

Recipe: Crispy potato skins

SERVE 2

Ingredients

2 medium russet potatoes

Butter-flavored cooking spray

1 tablespoon minced fresh rosemary

1/8 teaspoon freshly ground black pepper

Directions
Preheat the oven to 375 F.

Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are
crisp, about 1 hour.
Carefully potatoes will be very hot cut the potatoes in half and scoop out the pulp,
leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another
use.
Spray the inside of each potato skin with butter-flavored cooking spray. Press in the
rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve
immediately.

VEGETA
BLES
Monggo Bean

YOUR SHOPPING LIST:

Monggo Bean (Mung Bean)

Ampalaya(Bitter Gourd or Bitter Melon)

Pork

Shrimp

Tinapa

IN THE PANTRY:

Patis (Fish Sauce)

Garlic

Onions

Ground Pepper

INGREDIENTS:

1 cup Monggo beans, soaked in water while prepping other ingredients

1/4 pound pork shoulder, cut in strips

1/4 pound shrimp, peeled and de veined

1 piece Tinapa, hand shredded, meat only

1/2 piece Ampalaya, enough to make 1 cup

3 tablespoons Patis(fish sauce)

3 cloves garlic, minced

1 medium onion, chopped

salt and pepper to taste

5-6 cups water

1/4 cup cooking oil, for sauteing

Mongo Guisado

Boil the monggo bean with 4 cups of water until soft and tripled in volume.

2 Take half of the mix and put in the blender to puree.

3 In a separate pan, saute the garlic and onion. Add in the pork, ampalaya, patis,
the boiled and blended monggo, but leaving out the liquid. Saute in the pan for 3
minutes.
4 Add in the liquid from the boiled monggo, and the rest of the water. Bring to a
boil. If it's a little too creamy, add more water to your preference.
5 Stir in the shrimp and tinapa, cook for another 2-3 minutes. Add salt and pepper
to taste.
6 Serve with steamed white rice and enjoy!
BENG'S TIPS
The shrimp and Tinapa are added in the end so they don't get overcooked. Shrimps
tend to be rubbery and the Tinapa will disintegrate when overcooked.
For added flavor, pound the shrimp shell(shrimp meat not included), boil in water
and strain. Use this to boil the monggo bean instead of using plain water.
You can skip Step 2 if you don't want your Monggo Guisado to be thick and creamy.
Some people add tomatoes during sauteing. I left out the tomatoes because the
dish tend to spoil faster when cooked with tomatoes.
For the Tinapa, I use the frozen Tinapa flakes easily found frozen in most Asian
stores.

AMPALAYA

YOUR SHOPPING LIST:

Ampalaya (Bitter Gourd or Bitter Melon)

Tomatoes

Pork Shoulder

Canned Broth, Pork, Chicken or Vegetable

Whole Eggs

IN THE PANTRY:

Garlic

Onion

Fish Sauce

Ground Black Pepper

Cooking Oil

INGREDIENTS

2 pieces Ampalaya, cut in half, seeded and sliced into 1/4" crosswise

2 pieces tomatoes, cut in wedges

1/2 pound pork, pre-boiled and cubed

2 pieces whole eggs, scrambled

2 cloves garlic, minced

1 medium onion, chopped

1 tablespoon Fish sauce

1 1/2 cup broth

1 teaspoon ground pepper

2 tablespoons cooking oil, for sauteing

Ampalaya Guisado

1 Saute the garlic, onion and tomatoes. Add the pork and saute for a minute.
2 Add the ampalaya and the fish sauce.
3 Pour in the broth and cover to let it boil, then turn the heat down to simmer for 510 minutes until the vegetables are cooked but still firm.
4 Season with pepper.
5 Pour the beaten eggs on top and do not stir. Let it cook for a minute before
turning the heat off.
6 Serve with steamed white rice and enjoy!
BENG'S TIPS
If you had salted the ampalaya to sweat out the bitter juice, you can rinse out the
salt if you want. Otherwise, adjust the fish sauce that you will put in so the dish will
not be too salty.
Do not stir the eggs once you add it in so it doesn't break down and look
unappetizing.
If you have fried fish or pork leftovers from the day before, you can use them here
as long as they're not seasoned with overpowering flavors.

Save

Kangkong
YOUR ADOBONG KANGKONG SHOPPING LIST:

Kangkong(Water Spinach)

Pork loin

Canned Broth, Pork, Chicken or Vegetable

IN THE PANTRY:

Garlic

Onion

Soy Sauce

Vinegar

Ground Black Pepper

Cornstarch or Tapioca Starch

Cooking Oil

INGREDIENTS

1 bunch Kangkong leaves, stalks cut in 2" length and leaves separated

1/2 pound Pork Loin, pre-boiled and cubed

1/2 can Canned Broth, Pork, Chicken or Vegetable

4 cloves Garlic, minced

1 medium Onion, chopped

1/4 cup Soy Sauce

1/4 cup Vinegar

1/4 teaspoon Ground Black Pepper

2 teaspoon Cornstarch or Tapioca Starch, dissolved in 1 tablespoon water

Cooking Oil for sauteing

PREPARATION TIME : 5 minutes

COOKING TIME : 15 minutes

1 Saute the garlic, onion and tomatoes. Add the pork and saute for a minute.
2 Add the soy sauce, broth and vinegar and bring to a boil. Do not stir.
3 Add in the the Kangkong stalks and let it cook for a minute, then mix in the leaves.
4 Thicken the sauce with the starch dissolved in water and bring to a boil.
5 Serve with rice.
BENG'S TIPS

The starch for thickening the sauce is optional. It's up to you if you would rather have a
thin sauce for this dish.

White vinegar is quite strong so do not stir it once added to the pan. Let it cook for a few
minutes so the dish will not be too tangy.

If you have fried fish or pork leftovers from the day before, you can use them here as
long as they're not seasoned with overpowering flavors.

PROTEIN

How to make our high protein bread

Ingredients

100g porridge oats

2 scoops unflavoured pea protein

1 tsp baking powder

Grind of black pepper

1 tbsp. mixed herbs

30g chopped black olives

30g sundried tomatoes, finely chopped

2 eggs

150 ml milk

2 tbsp. olive oil

Method
1. Preheat your oven to 180 degrees Celsius.
2. In a food processor, blitz the oats so they turn into oat flour and set aside.
3. Add the olives and sundried tomatoes to the food processor and blitz until they
resemble a paste.
4. Add the oat flour, baking powder, pea protein, pepper, mixed herbs, eggs, milk and
olive oil to the foot processor and combine until you have a thick paste, similar to a
thick pancake mixture.
5. Grease a bread tin then pour the mixture into the tin (you can place some sliced olive
or cheese on top of the mix if you like) and pop it in the oven for 30-35 minutes.

Easy High Protein Meatballs With Tomato & Basil Sauce

Meatballs are a family favourite theyre easy to make, theyre versatile and they taste
delicious. This is a very simple recipe for high protein, healthy meatballs in a rich tomato
and basil sauce.
The great thing about meatballs is that they are very versatile and you could use different
mince if you like, we sometimes use this turkey mince for variety and you can also play
around with the herbs and spices too.
Sometimes a little chilli mixed in with the meatballs gives it a great kick or you can add

some wine to the sauce for extra richness too. If you cook these, dont forget to leave a
comment in the comments section at the bottom of this page or send us a photo
on Twitter or Instagram!
Prep Time: 20 mins | Cook Time: 25
mins | Kcal 297 | Protein: 42g | Carbs: 12g | Fat: 9g | Yield: 4 servings
Recipe by: Food For Fitness | *Nutrition values per portion
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Making Our Meatballs With Tomato & Basil Sauce

Ingredients

500g lean steak mince **

1 egg

25g breadcrumbs

2 garlic cloves

1 red onion, chopped

1 tsp , olive oil

Handful freshly chopped basil

2 tbsp mixed herbs

400g chopped tomatoes

Splash of water

Salt and pepper

Method
1. In a large bowl crack and whisk the egg then add the breadcrumbs, 1 of your garlic
cloves, half the onion, the mixed herbs and the mince.
2. Roll up your sleeves and mix everything through with your hands before rolling the
mixture into meatballs so that each meatball is around half the size of a squash ball.
3. Set the meatballs aside and heat the olive oil in a large frying pan on a low heat and
add the meatballs and cook for around 10 minutes. You may need to fry these in
batches if you cant fit them all in your frying pan.
4. Once cooked, remove from the pan and set aside.
5. Add the remaining half onion and garlic clove to the pan and fry for around a minute.
Add a splash of water to the pan and scrape any bits off the bottom. Add the
chopped tomatoes, stir through then add the meatballs back to the pan, coat with
the sauce then cover the pan and simmer for 10 minutes.
6. Add the basil and simmer for a further 2 minutes before serving.

How To Make Italian Chicken Jambalaya

Ingredients

1 red or green pepper, diced

1 onion, diced

3 garlic cloves, crushed

1 tsp fennel seeds

60g sun-dried tomato

400g can of chopped tomatoes

2 tbsp. mixed herbs

700ml stock

300g brown rice (dry weight)

500g chicken breast (this kind is the BEST quality)

1 tsp or olive oil

Pinch of black pepper

Fresh basil to serve

Method
1. Heat a large pan on the hob on a medium heat and add the olive oil. Add the onions,
garlic, peppers and fennel seed and gently fry for 5 minutes.
2. Add the chicken and cook for a few more minutes until the chicken is lightly browned.
3. Add the uncooked rice, chopped tomatoes, mixed herbs, stock, black pepper and sundried tomatoes to the pan and give everything a good mix through.
4. Reduce the heat down to low and simmer, uncovered for 30-40 minutes until the
majority of the liquid has been absorbed and the rice is cooked though.
5. Serve and enjoy.