Baked Salmon & Pasta

DESCRIPTION
Baked salmon with crunchy skin, creamy aglio e olio pasta, and vegetables- healthy and tasty!

INGREDIENTS

Salmon Skin

• 1/8 teaspoon salt
• 1/4 teaspoon olive oil

Salmon

• 150g salmon
• A pinch of Italian herbs
• A pinch of Rosemary
• A pinch if black pepper
• A pinch of salt
• 1/8 teaspoon olive oil

Pasta

• 1 cup penne pasta
• 1 teaspoon salt
• (Optional): 1 teaspoon grated parmesan cheese

Sauce

• 2 cloves garlic / 1 tablespoon (Diced)
• 1 1/2 tablespoon olive oil
• 1/4 cup chicken broth 
• 1 tablespoon thickened cream
• A pinch of salt
• A pinch of black pepper

Vegetables

• 1/4 cups carrot
• 1 teaspoon salt

INSTRUCTIONS

Salmon & Skin

1. Pre-heat oven to 338°F (170ºC) 
2. Separate the skin from salmon
3. Coat skin with olive oil and salt
4. Put on one side of a sheet of parchment paper and fold the other side of the paper to cover the skin
5. Put a microwavable over the skin
6. Coat salmon with Italian herbs, rosemary, black pepper, salt, and olive oil
7. Put salmon and skin into the oven to bake for 15 and 20 minutes
8. Put salmon and skin onto a plate

Pasta & Sauce

1. Fill a saucepan with water till halfway, add salt and bring to boil over medium high heat
2. Pour pasta in, cover with a lid and boil for 10-11 minutes
3. Drain pasta and put into a bowl to set aside
4. Heat up olive oil on a 6-8 inch non-stick pan over medium heat. Tilt the pan to coat its bottom
5. Add garlic and fry until it turns brown in colour
6. Pour pasta into the pan and stir
7. Pour chicken broth and thickened cream, stir
8. Sprinkle salt and black pepper over the pasta and stir
9. Put pasta with sauce into a plate or bowl
10. (Optional): Sprinkle grated cheese over pasta

Vegetables

1. Fill a saucepan with water till halfway, add salt and bring to boil over medium high heat
2. Add carrots into the saucepan, reduce the heat, cover with a lid and simmer gently for 7-10 minutes
3. Drain carrots and pour into a bowl
4. Enjoy!

Chicken with Cream Sauce

DESCRIPTION
Chicken breast with cream sauce and vegetables- nutritious and delicious!

INGREDIENTS

Meat (Chicken):

• 200g chicken breast
• A pinch of salt
• A pinch of pepper
• 1 tablespoon olive oil
• 1/2 teaspoon cornstarch

Cream Sauce:

• 1/3 cup white onion 
• 1.5 teaspoon cornstarch + 2 teaspoons water
• 1 teaspoon olive oil
• 1/3 cup chicken stalk
• 1 tablespoon thickened cream

Vegetables

• 1/4 cup carrot (Sliced)
• 1/4 cup sweet potato (Sliced)
• 1 teaspoon salt

INSTRUCTIONS

Marinate the Chicken

1. Sprinkle salt and pepper over the chicken. Make sure to spread it evenly
2. Set the chicken aside to marinate for 20 minutes

Cream Sauce

1. Heat up olive oil on a 6-8 inch non-stick pan over medium heat. Tilt the pan to coat its bottom
2. Pour onions and cook until they turn brown
3. Pour chicken broth and stir until bubbles start to form
4. Pour thickened cream and stir
5. Mix cornstarch with water in a separate bowl
6. Pour the cornstarch + water mixture into the pan and stir. Cook until the sauce thickens
7. Pour the sauce into a bowl and set aside

Cook the Chicken

1. Heat up olive oil on a 6-8 inch non-stick pan over medium heat. Tilt the pan to coat its bottom
2. Coat the skin of the chicken with cornstarch
3. Place chicken skin facing the pan and cook each side for 4 minutes. Insert a fork into the chicken. If it is able to go through the chicken without getting stuck, then it is cooked
4. Place the cooked chicken onto a plate
5. Pour cream sauce over the chicken evenly

Vegetables

1. Fill a saucepan with water till halfway, add salt and bring to boil over medium high heat
2. Add carrots and sweet potatoes into the saucepan, reduce the heat, cover the lid and simmer gently for 10-15 minutes until vegetables are tender
3. Drain vegetables and serve

DESCRIPTION
Ham and Cheese sandwich with tomato soup- warm comfort food!

INGREDIENTS

Ham & Cheese Sandwich

• 2 ripe tomato slices
• 1 desired cheese slice
• 1 honey baked ham slice
• 2 wholemeal bread slices

Tomato Soup

• 1/3 cup white onion (Diced)
• 1 ripe tomato / 1 1/2 cups (Diced)
• 1 tablespoon olive oil
• A pinch of salt
• A pinch of pepper
• 1 cup chicken broth
• 1 tablespoon thickened cream 

INSTRUCTIONS

Ham & Cheese Sandwich

1. Pre-heat oven at 356°F (180ºC)
2. To build the sandwich, stack the cheese on top of one slice of the bread, followed by ham, tomatoes, then the other slice of bread
3. Put it in the oven for 5-10 minutes until golden brown coloured

Tomato Soup

1. Heat up olive oil on a 6-8 inch non-stick pan over medium heat. Tilt the pan to coat its bottom
2. Pour onions and use a spatula to stir until brown coloured
3. Pour tomatoes and stir
4. Sprinkle salt and pepper onto the mix and stir
5. Pour chicken broth and stir until bubbles start to form
6. Pour into a bowl and set aside to cool down for 2 minutes
7. Blend at medium speed until the mixture is liquid and has no lumps
8. Pour the mixture into the same non-stick pan used in previous steps
9. Pour thickened cream and stir until it has a thick consistency
10. Pour into a bowl and serve

Mushroom Pork

DESCRIPTION
Pork coated mushroom sauce- rich and full of protein!

INGREDIENTS

Meat (Pork):

• 200g lean pork chop
• A pinch of salt
• A pinch of pepper
• 1 tablespoon olive oil

Mushroom Sauce:

• 1 tablespoon unsalted butter
• 1/4 cup chicken broth 
• 2 shiitake mushrooms (Sliced)
• 1 tablespoon white onions (Fine chopped)
• 2 pinches of salt
• 2 pinches of pepper 
• 1 1/2 teaspoon cornstarch
• 1 teaspoon of water

INSTRUCTIONS

Marinate the Pork

1. Lay the pork flat on a cutting board
2. With a meat mallet, start pounding the meat until it is evenly broken down
3. Sprinkle a pinch of salt and pepper on both sides of the meat. Make sure to spread it evenly
4. Set the pork aside to marinate for 20 minutes

Mushroom Sauce

1. Heat up olive oil on a 6-8 inch non-stick pan over medium heat. Tilt the pan to coat its bottom
2. Once bubbles start to form from the olive oil, pour onions in and stir with a spatula until caramelized (dark golden colour)
3. Pour in mushrooms and stir with a spatula until sautéed
4. Sprinkle salt and pepper
5. Stir the salt and pepper together with the onions and mushrooms. Pour the mixture into a bowl
6. With the same pan, heat up butter over medium heat until it melts and turns into a brownish colour. Tilt pan to coat its bottom
7. Pour chicken broth onto the pan and stir
8. Pour the mushroom mixture into the pan and stir until bubbles start to form
9. Mix cornstarch with water
10. Pour the cornstarch + water mixture into the pan and stir. Cook until the sauce thickens
11. Pour the sauce into a bowl and set aside

Cook the Pork

1. Heat up olive oil on a 6-8 inch non-stick pan over medium heat. Tilt the pan to coat its bottom
2. Place the pork onto the pan and cook each side for 5 minutes
3. Place it onto a plate
4. Pour the mushroom sauce over the pork. Be sure to spread it evenly with a spoon
5. Enjoy!

DESCRIPTION
Overnight oats with chia seeds- deliciously sweet and simple!

INGREDIENTS

• 1/2 cup organic rolled oats
• 1 tablespoon chia seeds 
• 1/2 teaspoon vanilla essence 
• 1/2 cup mango
• 1/2 large ripe banana

INSTRUCTIONS

1. Cut banana and mango in half. Keep one half in the refrigerator
2. Mash half of banana and mango with a fork
3. Combine dry ingredients: Pour rolled oats and chia seeds in a bowl
4. Combine wet ingredients: Pour fruits, milk, vanilla essence and honey
5. Combine dry and wet ingredient. Mix together
6. Pour mixture into a mason jar until it reaches halfway
7. Place in the refrigerator to let it rest overnight
8. Uncover the oats the next day. Pour a little bit of milk if desired
9. Slice the remaining fruit into small pieces and place them on top of the oats
10. (Optional): Drizzle honey over the oats to add sweetness
11. Enjoy!

DESCRIPTION
Yogurt with fruits as toppings- simple and easy to make!

INGREDIENTS

• 1/2 cup full-fat yogurt
• 1/2 cup small mango (Sliced)
• 1/2 banana (Sliced)
• (Optional): 5 almonds (Diced into small pieces)

INSTRUCTIONS

1. In a cup or bowl, pour the full-fat yogurt
2. Sprinkle mango and banana on top of yogurt
3. (Optional): Sprinkle diced almonds on top of yogurt
4. Enjoy!

• 1 tablespoon olive oil
• 2 large eggs
• 2 tablespoon shredded cheese (Desired type) 
• 1 tablespoon honey baked ham (Small dice)
• Pinch of salt
• Pinch of pepper
• 2 cherry tomatoes (Small dice)
• 1 tablespoon white onion (Small dice)
• 1 tablespoon chopped carrot (Small dice)

INSTRUCTIONS

1. Beat eggs, salt, pepper, honey baked ham, cherry tomatoes, white onion, chopped carrot and shredded cheese together
2. Heat olive oil on a 6-8 inch non-stick omelette pan or skillet over medium-high heat until bubbles start to form. Tilt the pan to coat its bottom
3. Pour the egg mixture onto the pan and tilt to coat its bottom
4. Cook for 1 minute. Use a spatula to lift the side of the omelette that is facing the pan’s bottom. Once the edges of the omelette is golden brown, the omelette is cooked
5. Using a spatula, fold half of the omelette. Slide the omelette onto a plate
6. Enjoy!