Lusog SarapLusog Sarapsagana sa sagana sa NutritionNutrition

Prisfel DalupangPrisfel DalupangRuwena DionaldoRuwena Dionaldo

In preparing our meals we should planned what In preparing our meals we should planned what we are cooking, prepare foods appealing to we are cooking, prepare foods appealing to our eyes and give appetizing to our stomach. our eyes and give appetizing to our stomach. In cooking dishes consider the nutrients foods In cooking dishes consider the nutrients foods we serve. Foods that’s containing a healthy we serve. Foods that’s containing a healthy dose of essential nutrients. Every bite of such dose of essential nutrients. Every bite of such foods gives us energy and satisfies our foods gives us energy and satisfies our appetite, also provide relatively high levels of appetite, also provide relatively high levels of nutrients such as protein, vitamins and nutrients such as protein, vitamins and minerals. minerals.

SIOMAISIOMAI 1 kilo pork1 kilo pork 1 kilo singkamas1 kilo singkamas 1 bulb onion, chopped thinly1 bulb onion, chopped thinly 1 bundle onion leaves , chopped thinly1 bundle onion leaves , chopped thinly 3 tbsp. sugar3 tbsp. sugar 1 tbsp. vetsin1 tbsp. vetsin 1 ½ tsp. Salt 1 ½ tsp. Salt 1 ½ tsp. toyo1 ½ tsp. toyo 2 pcs. eggs2 pcs. eggs 1 cup cornstarch1 cup cornstarch Siomai wrapper Siomai wrapper

Nutrition Content:Nutrition Content:

There are There are 70 calories70 calories in 1 serving of Siomai. in 1 serving of Siomai. 50% fat50% fat, 33% carbohydrates, 33% carbohydrates 17% protein. 17% protein. Pork is high-quality protein, B vitamins and Pork is high-quality protein, B vitamins and

essential minerals such as iron and zinc.essential minerals such as iron and zinc. Singkamas is high in vitamin C, a good source Singkamas is high in vitamin C, a good source

of fiber and a fair source of potassium.of fiber and a fair source of potassium. Siomai is very Protein-rich foods, also play a Siomai is very Protein-rich foods, also play a

role in satisfying our appetites. And give us role in satisfying our appetites. And give us nutrients came from singkamas.nutrients came from singkamas.

Chop Suey with Pork, Shrimp Chop Suey with Pork, Shrimp and Eggsand Eggs

2 to 3 tablespoons cooking oil2 to 3 tablespoons cooking oil 1 medium onion, peeled and thinly sliced1 medium onion, peeled and thinly sliced 1 tablespoon minced garlic1 tablespoon minced garlic 1/4 kilo pork, cubed1/4 kilo pork, cubed Salt and pepper, as neededSalt and pepper, as needed 1/2 cup water1/2 cup water 1/4 kilo shrimp, boiled and peeled 1/4 kilo shrimp, boiled and peeled 1 dozen quail eggs, boiled and shelled1 dozen quail eggs, boiled and shelled 1 medium carrot, sliced thinly1 medium carrot, sliced thinly 100 grams snow peas100 grams snow peas 12 pieces baby corn, sliced diagonally in half12 pieces baby corn, sliced diagonally in half Sauce:Sauce: 1 teaspoon soy sauce1 teaspoon soy sauce 1 tablespoon oyster sauce 1 tablespoon oyster sauce

Nutrition Content:Nutrition Content: Carrot Carrot is one of the most healing foods that is one of the most healing foods that

provides the finest and highest quality in nutrients, provides the finest and highest quality in nutrients, especially from its juice.  It is an excellent source of especially from its juice.  It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6. pro-vitamin A, vitamins C, D, E, K, B1 and B6.

sweet cornsweet corn antioxidant which has been suggested antioxidant which has been suggested to reduce the chance of heart disease and cancer.to reduce the chance of heart disease and cancer.

Snow peas are a rich source of vitamin C; a source Snow peas are a rich source of vitamin C; a source of vitamins A (as beta carotene), and Vitamins B1, of vitamins A (as beta carotene), and Vitamins B1, and B2. Plus a good source of dietary fiber and and B2. Plus a good source of dietary fiber and protein. protein.

Shrimps, pork and quail eggs are high-quality Shrimps, pork and quail eggs are high-quality protein, B vitamins and essential minerals such as protein, B vitamins and essential minerals such as iron and zinc. Shrimps and quail eggs also high in iron and zinc. Shrimps and quail eggs also high in cholesterol.cholesterol.

Barako SaladBarako Salad

3 pcs. apple (sliced into diced)3 pcs. apple (sliced into diced) 1 can pineapple tidbits1 can pineapple tidbits 1 bar cheese (cut into cubes and grated)1 bar cheese (cut into cubes and grated) 1 pc. carrot (grated)1 pc. carrot (grated) 1 pack graham cracker1 pack graham cracker 1 can condensed milk1 can condensed milk 2 packs all purpose cream2 packs all purpose creamFrench DressingFrench Dressing 2-3 T. vinegar/pineapple juice2-3 T. vinegar/pineapple juice ½ T. Salt ½ T. Salt ½ T. Sugar½ T. Sugar

Nutrition content :Nutrition content : Apple is very nutritious contain a lot of vitamins it also Apple is very nutritious contain a lot of vitamins it also

antioxidant.antioxidant. pineapple is an excellent source of vitamin C and a pineapple is an excellent source of vitamin C and a

good source of vitamin B1, copper, dietary fiber and good source of vitamin B1, copper, dietary fiber and vitamin B6. Among the many benefits of vitamin B1 is vitamin B6. Among the many benefits of vitamin B1 is its ability to increase blood circulation and provide a its ability to increase blood circulation and provide a greater supply of oxygen to the blood cells.greater supply of oxygen to the blood cells.

Condensed milk is basically milk that is thickened. Milk Condensed milk is basically milk that is thickened. Milk contains a lot of nutrients like potassium, vitamin A, contains a lot of nutrients like potassium, vitamin A, vitamin B2, B3, B6, B12, vitamin D, vitamin E, vitamin vitamin B2, B3, B6, B12, vitamin D, vitamin E, vitamin K, calcium, magnesium, phosphorous, zinc and K, calcium, magnesium, phosphorous, zinc and selenium. selenium.

This salad is a lot nutritious because of the mix of fruits This salad is a lot nutritious because of the mix of fruits and vegetables,milk,cheese.and vegetables,milk,cheese.

Fresh Sliced MangoFresh Sliced Mango

1 kilo of sliced sweet mango1 kilo of sliced sweet mangoNutrition Content:Nutrition Content: high in calories and carbohydrates high in calories and carbohydrates antioxidant and anticancer properties. antioxidant and anticancer properties. high in iron high in iron effective in relieving clogged pores of the skin. effective in relieving clogged pores of the skin. vitamin A (beta-carotene), vitamin E and vitamin A (beta-carotene), vitamin E and

selenium present in mangoes provide protection selenium present in mangoes provide protection against heart disease. against heart disease.

helpful in treating acidity and poor digestion. helpful in treating acidity and poor digestion.    

Piña Colada CocktailPiña Colada Cocktail

Ingredients Ingredients 1.25L pineapple juice1.25L pineapple juice 1.25L grapefruit juice250g1.25L grapefruit juice250g gingin Preparation method Preparation method 1. In a blender, combine pineapple juice, 1. In a blender, combine pineapple juice,

grapefruit juice, honey and gin and mix until grapefruit juice, honey and gin and mix until frothy. Pour into a jug and serve. frothy. Pour into a jug and serve.

Meal planned according to a P1000 Meal planned according to a P1000 budget for a dinner partybudget for a dinner party

Main course: SiomaiMain course: Siomai11 Kilo ground porkKilo ground pork P 160.00 P 160.00

1 1 Kilo singkamasKilo singkamas 40.00 40.00

33 pcs. Onionpcs. Onion 20.00 20.00

sibuyas na murasibuyas na mura 5.00 5.00

22 pcs.pcs. EggsEggs 10.00 10.00

¼ ¼ kilo cornstarchkilo cornstarch 8.00 8.00

11 pc. Siomai wrapperpc. Siomai wrapper 39.0039.00

subtotal subtotal 282.00 282.00

Cold food salad: BarakoCold food salad: Barako

55 pcs. Apples P50.00pcs. Apples P50.00

66 Can pineapple tidbits 30.00Can pineapple tidbits 30.00

1 Bar cheese 40.001 Bar cheese 40.00

½ kilo carrots 30.00½ kilo carrots 30.00

11 Pack graham crackers 38.00Pack graham crackers 38.00

22 Can condensed milk 37.00Can condensed milk 37.00

33 Pack all purpose flour Pack all purpose flour 38.00 38.00

subtotalsubtotal 263.00 263.00

Vegetables: ChopsueyVegetables: Chopsuey

1 ½ doz. Quail eggs P36.001 ½ doz. Quail eggs P36.00

11 Can young corn 35.00Can young corn 35.00

¼ kilo snowpeas 30.00¼ kilo snowpeas 30.00

¼ kilo shrimps 60.00¼ kilo shrimps 60.00

¼ kilo pork 40.00¼ kilo pork 40.00

11 Bottle oyster sauce 28.00Bottle oyster sauce 28.00

22 small pack toyo 5.00small pack toyo 5.00

1 small pack paminta 1 small pack paminta 5.00 5.00

239.00239.00

Dessert: Fresh MangoDessert: Fresh Mango1 kilo Mango1 kilo Mango P 70.00 P 70.00

Cocktail: Piña coladaCocktail: Piña colada

11 Can pineapple juiceCan pineapple juice 35.00 35.00

22 Can grapefruit juiceCan grapefruit juice 25.00 25.00

1 1 pc. Orangepc. Orange _ _5.005.00

65.0065.00

Overall subtotal:Overall subtotal:SiomaiSiomai P 282.00 P 282.00Cold SaladCold Salad 263.00 263.00VegetablesVegetables 239.00 239.00Dessert Dessert 70.00 70.00Cocktail drinksCocktail drinks 65.00 65.00Bread Bread 33.00 33.00Coffee Coffee 20.00 20.00Tea Tea 15.00 15.00Sugar Sugar 13.0013.00 1000.001000.00

References:References: Siomai nutritionhttp://www.fatsecret.com/DiarySiomai nutritionhttp://www.fatsecret.com/Diary.. Fruits nutrition Facts Fruits nutrition Facts

http://www.thefruitpages.com/contents.shhttp://www.thefruitpages.com/contents.shtmltml

Vegetables Vegetables http://www.fatfreekitchen.com/nutrition/fohttp://www.fatfreekitchen.com/nutrition/food-nutrition.htmlod-nutrition.html

ENJOY WITH OUR DELICIOUS ENJOY WITH OUR DELICIOUS FOODS FOODS

HAPPY EATING!!!!!HAPPY EATING!!!!!