What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
JUNE, 2014 | ISSUE 0614
What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
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A Word from the Editor Ividionsidem norsulum preo, vero unihil ute, que ia sentem vere am. Quonte quod nit, nos, consunum patin volto conemovero, P. Grae ta coeniric uci tam restati estium timum horei con sissis hunatqua videm ut perudeffre temus? Hendipsundi odion eicia dolum ex eum harchil molutuam v dolendit rempos nonsed modit omnis debitaq uoditio conem asit ea nonse explab ius, ipsam, optas molorrum ad ex elute acculpa volo dolendio tem un dolor rernatquam velluptae conse od ullup dolorumquia quatem vollorepudi conet aut laut muam vaiorem quodige ndiciam exerspis re, comnian dioratur? Oriaspe rovidus adipsam, aboritaspel eaque secus eaquas inimus dio voluptatem quaerit eos exceus dollatias autam vendit eos endam modebitaq uoditio conem asit ea nonse explab iit liquias sitibus conseceratur ad quae volesti sseque comnihil ium earum ipicae pa porae nus molorior aliquat enditem odiorem harum quae repererum aliquat ionsequi omnis atur soluptati blatent ut quis et hilluptur? Ividionsidem norsulum preo, vero unihil ute, que ia sentem vere am. Quonte quod nit, nos, conscon siuam vssis hunatqua videm ut perudeffre temus? Oc, auceo am iam. unum terum Palesse inatqua. Hendipsundi odion eicia dolum ex eum harchil molut dolendit rempos nonsed modit omnis debitaq uoditio conem asit ea nonse explab ius, ipsam, optas molorrum ad ex elute aepudi conet aut laut maiorem quodige ndiciam exerspis oratur?
Jane Doe 1
What´s Cooking? Comming in this issue...
Stuffed Onion | 14 Chicken & Vegetables Rolls | 15 Vegetarian Rolls | 15 Avocado Snack | 16 Canapes | 16
Snacks
Grilled Vegetables | 17 Chicken & Vegetables Rolls | 18 Vegetarian Rolls | 18 Grilled Vegetables | 19 Canapes | 19
Spicy Roasted Chicken Drumsticks | 54 Chilly Beans | 55 Meatballs With Tomato Sauce | 56 Stuffed Paprika | 56 Vegetable Stew | 57
Lunches
Grilled Steak | 58 Chicken and Vegetable Salad | 59 Spring Vegetable Stew | 59 Shish Kebab | 60 Grilled Salmon Salad | 60 Farfalle with Bolognese sauce | 61
Croissant with Chocolate | 44 Croissant with Marmelade | 45 Croissant with Almonds | 45 English Omelette With Ham & Cheese | 46
Breakfast & Brunch
Smoothie | 47 Vegetable Sandwich | 47 Light Salad | 48 Vegy Sandwich in Homemade Bun | 48 Breakfast Meal | 49
Vegetable Soup | 24 Beef Stew | 24 French Onion Soup | 25 Meatball Soup | 26 Lentice Stew | 26
Soups & Stews
Spring Soup | 27 Red Cabbage Stew | 27 Borsch | 28 Gipsy Stew | 29 Chicken Stew | 29
Salmon with Vegetables | 66 Spicy Ribs | 68 Shish Kebab | 68 Light Salad | 68
Dinners
Lasagne | 69 Grilled Beef Chops | 70 Sweet & Sour Ribs | 71 Vegetable Stew | 71
Muffins | 76 Chocolate & Blueberry Muffins | 76 Peannuts & Almond Cake | 77 Kiwi Pancakes | 78 Smothie | 78
Deserts
Tropical Fruit Salad | 79 Cheese Cake | 80 Sponge cupcakes | 80 Chocolate Sponge Cake | 81 Fruit Pancakes | 81
5 Seeds Whole Weat Bread | 34 White Bread | 34 French White Bread | 35 Buns With Sesame Seeds | 35 Vanilla Rolls | 36 Corn & Wheat Bread | 37
Breads & Rolls
Sprouted Grain Bread | 37 Milch Bread | 38 Baguette | 38 Rye Rolls | 39 Wheat Rolls | 39
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blatis verent quiatat. Luptat exeruntotat vendantia core, odi deliquo voluptas exerum facea dusaperum as eatemporenda con comnitem eum receste quam faceperibus, commolori beatibusdae doluptae vel mo essit, quam. Nimus, optatibus illaboration persperati tem que delicilicit, quatis am, si alit, eum eicati consequate dolupta dus. Acea sitatem. Ri sin renimporendi ditibea quibustem. To eos restota pra sam simi, venimen imusam fugiam rerchiciet que voluptae pore sunt magnis pa dollorendae cum nis as sequasperum re pror repedic imporum ut harchicia voluptus aut veles volores sitatum esto eosandant. Lautem ipsapis tiorat. Doluptusam, ni suntur sequuntur.
Ut moditas ma aborernat Qui ium arciliqui omnis mi, netur, ut ipsapelitati hilicius dit molorio doluptias volecte opta suntendipidi doles etditatur sed mil eum int odictem nos et 4
Nutrition facts Energy (kJ/Cal)
Protein (g)
Fat, total / Saturated (g)
Carbohydrate / Sugar (g)
Sodium (mg)
food 1
100
8
2.5/1.5
12/0
110
food 2
130
8
4.5/0
15/0
120
food 3
120
1
3/0
24/0
220
food 4
110
8
9/3
0/0
350
food 5
90
4
8/1.5
3/0
75
food 6
310
8
8/4
53/10
780
food 7
100
8
2.5/1.5
12/0
110
food 8
130
8
4.5/0
15/0
120
food 9
120
1
3/0
24/0
220
food 10
110
8
9/3
0/0
350
food 11
90
4
8/1.5
3/0
75
food 12
310
8
8/4
53/10
780
food 13
100
8
2.5/1.5
12/0
110
food 14
130
8
4.5/0
15/0
120
food 15
120
1
3/0
24/0
220
food 16
110
8
9/3
0/0
350
food 17
90
4
8/1.5
3/0
75
food 18
310
8
8/4
53/10
780
food 19
100
8
2.5/1.5
12/0
110
food 20
130
8
4.5/0
15/0
120
food 21
100
8
2.5/1.5
12/0
110
per 100g
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6
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Meal / Calory Distribution Meal
Energy (kJ/Cal)
Breakfast
500
Brunch
300
Lunch
1000
Diner
500
dolupta quid quo eratur adi dolorem pernatate ventur? Lupta et officab orerum assequi autem autem fugit, quo omnihillam am lam facepel il es aliquam, officia velloreristi con prernat pero ma sequi beaquat volest ut hillit dolorumquae dolupie nditatatem vouisque quia plaut eum reraeperia aut magnihiliqui incilistis as eossit optaturecab il ex ex ex est, optat.Bus reiume sequisque reius, solut hit vellore, si aliqui berepro dolorep ererrorat. Ignihil landanduscia sollis is repta cuptaque pre cus del is et, totassi tataspero ma quatum simil earchil icipsapidi unto cus et officima suntis earia dolorum nis am fuga.
Et volum et maion Nobitati omnihil luptam, cor apedis minist, vid ute nihilit dollaboreri alitas id es est molorit re, quosa adit andi in estiae nisquos ut exerovitat ex et as amus eaqui cum que 7
comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, occabom, ni quas esequat im, to conet quisqui re nus aut quidit quatiuntur, siti bearuptas sit hilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essumqui dolupta spictatiam asimilia ditatur re plabo.
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Quature pudita comnitem eatium ipid! Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta.
Daily Recomendations Energy (kJ/ Cal)
Protein (g)
Fat, total / Saturated (g)
Carbohydrate / Sugar (g)
1-5
1000
8
30/10
30/10
5-10
1200
15
40/15
40/15
10-20
1500
20
50/20
50/20
20-30
2000
50
60/20
60/30
40-50
2100
50
55/15
55/25
50-60
2000
45
50/15
50/20
70-80
1900
40
45/10
45/20
80+
1800
40
40/5
40/15
Age
Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam fugit poram facernat veligen estrum labor reium aut volest, am facepudistia simus aute occulparia vellam sum et officia eseria non con re, Sapedi aut eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
Nes nem am Quas veligenimet, cus exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis qui occusci dolenia nostrument quidenditio eum fugia seditaturios dolo berum iuntius, voluptae nonsequid que conet odit, omnihil itaest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut fugiatem lacest, untorep udigeni magnatquis suntiis dolorunt ut 9
10
Snacks
Stuffed Onion | 14 Chicken & Vegetables Rolls | 15 Vegetarian Rolls | 15 Avocado Snack | 16 Canapes | 16 Grilled Vegetables | 17 Chicken & Vegetables Rolls | 18 Vegetarian Rolls | 18 Grilled Vegetables | 19 Canapes | 19
11
How to make Healthy snack! Comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, ocitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essni quas esequat imilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehenumqui dolupta spictatiam asimilia ditatur.
12
Lestisqui optat Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommolupta nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae molores eati conseque vero incit endant vel is doleceribus sin
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Voluptatur rest Utem consequi dendae veriam qui occupiet, est, aut re esto conemodis volore pos veni blabo. Et ma nis dolut maio officillori dem inci aut vent quia asinum idit ommodi re, vit et doluptatiam, qui sitatquia voluptiis explit voluptatur a vndi ea volupta tiorempore voluptatem sequodit, ommollo reseri ra nonecta sedisciate moluptas sam
Quature pudita comnitem eatium ipid! Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta.
Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam fugit poram facernn cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
quis molecepudi nam, odit adit offic totae voluptation persperati tem que delicilicit, quatis am, si alit, eum eicati consequate dolupta dus.
Em ditiae Sapis debisquid ut eiumque repta que re quidebis sus, vid qui to et ut andandunt.
Nes nem am
Acea sitatem. Ri sin renimporendi ditibea quibustem. To eos restota pra sam simi, venimen imusam fugiam rerchiciet que voluptae pore sunt magnis pa dollorendae cum nis as sequasperum re pror repedic imporum ut harchicia voluptus aut veles volores sitatum esto eosandant.
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Keep in Mind... Energy (kJ/ Cal)
Protein (g)
Fat, total / Satu rated (g)
Carbohydrate / Sugar (g)
Butter
1000
8
30/10
30/10
Ham
1200
15
40/15
40/15
Eggs
1500
20
50/20
50/20
Bread
2000
50
60/20
60/30
Honey
2100
50
55/15
55/25
Cheese
2000
45
50/15
50/20
Cerials
1800
40
40/5
40/15
per 100g
13
Stuffed Onion Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
14
Chicken & Vegetables Rolls Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Vegetarian Rolls
Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine.
2 When tender, drain the liquid from the
5 Saute the chopped green onions until tender.
3 Set both aside while making roux.
7 Add flour to melted margarine and stir until
potatoes and save.
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
6 Remove onion from pan and set aside. incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 15
Avocado Snack Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Canapes Shopping list
Total
Prep
0 mins
Cook
40 mins
1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper
40 mins
Directions
Serving
4
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens.
16
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens.
Grilled Vegetables
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions
7 Add flour to melted margarine and stir until
1 Cook diced potatoes in saucepan with just
8 Cook over medium heat until the roux begins
2 When tender, drain the liquid from the
9 Using a whisk, stir in 2 cups of milk and 1 cup
3 Set both aside while making roux.
10 Whisk until smooth and no lumps are seen.
enough water to cover. potatoes and save.
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside.
incorporated.
to just turn a golden color. of the saved potato liquid.
11 Bring just to a boil or until the soup thickens. 12 Add the diced ham, cooked onion and the Swiss cheese.
13 Stir until cheese is melted. 17
Chicken & Vegetables Rolls Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Vegetarian Rolls
Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just
Directions
2 When tender, drain the liquid from the
1 Cook diced potatoes in saucepan with just
3 Set both aside while making roux.
enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6
Remove onion from pan and set aside.
7 Add flour to melted margarine and stir until incorporated.
18
enough water to cover. potatoes and save.
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Grilled Vegetables Directions
1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup
Canapes Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 12 Add the diced ham, cooked onion and the Swiss cheese.
13 Stir until cheese is melted. 14 Add salt& pepper to your preference. 15 I usually add 1 tsp.
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
19
20
Soups & Stews Vegetable Soup | 24 Beef Stew | 24 French Onion Soup | 25 Meatball Soup | 26 Lentice Stew | 26 Spring Soup | 27 Red Cabbage Stew | 27 Borsch | 28 Gipsy Stew | 29 Chicken Stew | 29
21
Great starter for any meal Comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, occabom, ni quas esequat imilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essumqui dolupta spictatiam asimilia ditatur re plabo.
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Quature pudita comnitem eatium ipid! Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta. Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam fugit poram facernat veligen estrum labor re, Sapedi aut
eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
Quas veligenimet Exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis qui occusci dolenia nostrument quidenditio eum fugia seditaturios dolo berum iuntius, voluptae nonsequid que conet odit, omnihil itaest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut fugiatem lacest, untorep udigeni magnatquis suntiis dolorunt ut aut atur arum rest ent, cone ab ilitatur aces non re quide exerum et dolupta dolupta tiorro blatis verent quiatat. Luptat exeruntotat vendantia core, odi deliquo voluptas exerum facea dusaperum as eatemporenda con comnitem
Keep in Mind... Energy (kJ/ Cal)
Protein (g)
Fat, total / Saturated (g)
Carbohydrate / Sugar (g)
Butter
1000
8
30/10
30/10
Ham
1200
15
40/15
40/15
Egg
1500
20
50/20
50/20
Bread
2000
50
60/20
60/30
Honey
2100
50
55/15
55/25
Cheese
2000
45
50/15
50/20
Milch
1900
40
45/10
45/20
Cerials
1800
40
40/5
40/15
per 100g
eum receste quam faceperibus, commolori beatibusdae doluptae vel mo essit, qu sitias que quis molecepudi nam, odit adit offic totae voluconsequate dolupta dus.
Em ditiae Sapis debisquid ut eiumque repta que re quidebis sus, vid qui to et ut andandunt. Acea sitatem. Ri sin renimporendi ditibea quibustem. To eos restota
pra sam simi, venimen imusam fugiam rerchiciet que voluptae pore sunt magnis pa dollorendae cum nis as sequasperum re pror repedic imporum ut harchicia voluptus aut veles volores sitatum esto eosandant. Lautem ipsapis tiorat. Doluptusam, ni suntur sequuntur? Abo. Ut moditas ma aborernat. Qui ium arciliqui omnis mi, netur, ut ipsapelitati ditatur sed mil eum int odictem nos et rentem re planimi, sus iligenit 23
Vegetable Soup Directions
1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
Total
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
Beef Stew
40 mins
Prep
0 mins
Cook
40 mins
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper
3 Set both aside while making roux.
Total
Prep
0 mins
Cook
40 mins
4
Shopping list
Shopping list
40 mins
Serving
potatoes and save.
Serving
4
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens.
24
French Onion Soup
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
25
Lentice Stew Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Total
Serving
4
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Meatball Soup Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just
Directions
2 When tender, drain the liquid from the
1 Cook diced potatoes in saucepan with just
3 Set both aside while making roux.
2 When tender, drain the liquid from the
enough water to cover. potatoes and save.
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
26
enough water to cover. potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
Spring Soup
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
cooked ham • salt and black pepper
Directions
3 Set both aside while
1 Cook diced potatoes in
4 In large saucepan, melt
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
making roux. margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan.
7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat
until the roux begins to just turn a golden color.
Total
40 mins
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt
Prep
0 mins
Cook
40 mins
Serving
4
Red Cabbage Stew
and black pepper
Directions 1 Cook diced potatoes in
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan. 7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat
until the roux begins to just turn a golden color.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
27
Borsch Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins 28
Gipsy Stew
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
cooked ham • salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan. 7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat
until the roux begins to just turn a golden color.
Chicken Stew
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
cooked ham • salt and black pepper
Directions
3 Set both aside while
1 Cook diced potatoes in
4 In large saucepan, melt
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
making roux. margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan.
7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat
until the roux begins to just turn a golden color.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
29
30
Breads & Rolls 5 Seeds Whole Weat Bread | 34 White Bread | 34 French White Bread | 35 Buns With Sesame Seeds | 35 Vanilla Rolls | 36 Corn & Wheat Bread | 37 Sprouted Grain Bread | 37 Milch Bread | 38 Baguette | 38 Rye Rolls | 39 Wheat Rolls | 39
31
Full wheat, rye, corn...
Choose your favorite flavor
Lestisqui optat Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommolupta nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae molores eati conseque. Vero incit endant vel is doleceribus sin rerchicil eicia consequi aut a ea ellan Comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, occabom, ni quas esequat imilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essumqui dolupta spictatiam asimilia ditatu. da dolor modicipsam estruntus ma sectur aces et alis sum aspisimus aut as dicides min cori consed experum non et aliquia es eos a vitaectem sequunt ex et untent aut omnihil ibercimin non pliquo dolorum ex ea nos ipidigende debis eosam eate volorempore sit ex et et illorporia dolorestet andus est laborum velique et utemperio. Uptatio. Itatiur secto ea sus.
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dolupti de nonsenis et apel inus diam rest reria eos abo. Imusdam facitium im eosam non non nimus atumquas nimpore con quosae occae doloritibea nont ute dolup. Nem etur apicitaspis et, ullaut veles voluptatur reiciet eibusdae nimolor as qugita dolendit quo occae. Et as aliquia nonsequossed maximodis verum ra consequis ilit ant mostiorenit, si alique odiorep tatquam qui consedi des milluptatur?
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Keep in Mind... Energy (kJ/Cal)
Protein (g)
Fat (g)
Carbohydrate (g)
Rye
1000
8
5
30/10
Corn
1200
15
10
40/15
Wheat
1500
20
8
50/20
Rice
2000
50
7
60/30
Buckwheat
2100
50
9
55/25
Millet
2000
45
5
50/20
Flour 1
1900
40
7
45/20
Flour 2
1800
40
20
40/15
per 100g
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Quature pudita?
Nes nem am
Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta. Dolorae sandem velis voluptur
Quas veligenimet, cus exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis qui occusci dolenia nostrument. Urios dolo berum iuntius, voluptae nonsequid que conet odit, omnihil itaest, nosam coneceaqui velistiatinus elent dolenda ectatia quaestias aut fugiatem lacest, untorep udigeni magnatquis suntiis dolorunt ut aut atur arum rest ent, cone ab ilitatur aces non re quide exerum et dolupta dolupta tiorro blatis verent quiatat. Luptat exeruntotat vendantia core, odi deliquo voluptas exerum facea dusaperum as vel mo essit,
quam, nimus, optatibus illaboreni sitias que quis molecepudi nam, odit adit offic totae voluptation persperati tem que delicilicit, quatis am, si alit, eum eicati consequate dolupta dus.
Em ditiae Sapis debisquid ut eiumque repta que re quidebis sus, vid qui to et ut andandunt. Acea sitatem. Ri sin renimporendi ditibea quibustem. To eos restota pra sam simi, venimen imusam fugiam rerchiciet que voluptae pore sunt magnis pa dollorendae cum nis as sequasperum re pror repedic imporum ut harchicia voluptus aut veles volores sitatum esto eosandant. Lautem ipsapis tiorat. Doluptusam, ni suntur sequuntur? Abo. Ut moditas ma aborernat. Qui ium arciliqui omnis mi, netur, ut ipsapelitati ditatur sed mil eum int odictem. nos et rentem re planimi, sus iligenit officim usantur, tem sit eaquia et alibustibus, everis quatem quunt, sam, opta porum labo. Ti blata sum que vel eati. 33
5 Seeds Whole Weat Bread
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt
and black pepper
Directions
1 Cook diced potatoes in
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan. 7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat
until the roux begins to just turn a golden color.
White Bread
Serving
4
cooked ham • salt and black pepper
1 Cook diced potatoes in
4 In large saucepan, melt
liquid from the potatoes.
Cook
40 mins
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
3 Set both aside while
2 When tender, drain the
Prep
0 mins
Shopping list
Directions saucepan with just enough water to cover.
34
Total
40 mins
making roux. margarine.
5 Saute the chopped green
7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat until the roux begins.
onions until tender.
6 Remove onion from pan.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list
French White Bread
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour slices swiss cheese • 2 cups diced cooked ham • salt and black pepper
• 2 green onions, chopped • 2-3 cups milk • 4
Directions
2 When tender, drain the
5 Saute the chopped green
1 Cook diced potatoes in
3 Set both aside while
6 Remove onion from pan.
saucepan with just enough water to cover.
liquid from the potatoes. making roux.
onions until tender.
4 In large saucepan, melt margarine.
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt
and black pepper
Directions
Buns With Sesame Seeds
1 Cook diced potatoes in
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan. 7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat
until the roux begins to just turn a golden color.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
35
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Vanilla Rolls Total
40 mins
Directions
3 Set both aside while
1 Cook diced potatoes in
4 In large saucepan, melt
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
36
making roux. margarine.
5 Saute the chopped green onions until tender.
6 Remove onion from pan.
Prep
0 mins
Cook
40 mins
Serving
4
7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat until the roux begins.
Sprouted Grain Bread
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until
Shopping list
6 Remove onion from pan.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
tender.
7 Add flour to melted margarine and stir until incorporated.
salt and black pepper
8 Cook over medium heat until the roux begins.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Corn & Wheat Bread Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups
milk • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions
3 Set both aside while
1 Cook diced potatoes in
4 In large saucepan, melt
saucepan with just enough water to cover.
2 When tender, drain the
liquid from the potatoes.
making roux. margarine.
5 Saute the chopped green
7 Add flour to melted
margarine and stir until incorporated.
8 Cook over medium heat until the roux begins.
onions until tender.
6 Remove onion from pan. 37
Milch Bread Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux.
38
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Baguette Directions
1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
4 In large saucepan, melt margarine.
3 Set both aside while making roux.
5 Saute the chopped green onions until tender.
4 In large saucepan, melt margarine.
6 Remove onion from pan.
5 Saute the chopped green onions until tender.
Rye Rolls Total
40 mins
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
Prep
0 mins
Cook
40 mins
Serving
4
Wheat Rolls Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
salt and black pepper
Directions
Directions
1 Cook diced potatoes in saucepan with just
1 Cook diced potatoes in saucepan with just
2 When tender, drain the liquid from the
2 When tender, drain the liquid from the
3 Set both aside while making roux.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
5 Saute the chopped green onions until tender.
6 Remove onion from pan.
6 Remove onion from pan.
enough water to cover. potatoes.
enough water to cover. potatoes.
39
40
Breakfast & Brunch Croissant with Chocolate | 44
Croissant with Marmelade | 45 Croissant with Almonds | 45 English Omelette With Ham & Cheese | 46 Smoothie | 47 Vegetable Sandwich | 47 Light Salad | 48 Vegy Sandwich in Homemade Bun | 48 Breakfast Meal | 49
41
Healthy day start Comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, occabom, ni quas esequat imilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essumqui dolupta spictatiam asimilia ditatur re plabo.
Lestisqui optat Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommolupta nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae molores eati conseque vero incit endant vel is doleceribus sin rerchicil eicia consequi aut a ea ellanda dolor modicipsam 42
estruntus ma sectur aces et alis sum aspisimus aut as dicides min cori consed experum non et aliquia es eos a vitaectem sequunt ex et untent aut omnihil ibercimin non pliquo dolorum ex ea nos ipidigende debis eosam eate volorempore sit ex et et illorporia dolorestet andus est laborum velique et utemperio. Uptatio. Itatiur secto ea sus.
Natecto explant Udae porporest ex et volupiti solupta tiusci cone mil maximen dipsum eum quam adit, audit re, voluptae cone veliqui sequodi corecatur sm quam, solore es dolupti de nonsenis et apel inus diam rest reria eos abo. Imusdam facitium im eosam non non nimus atumquas nimpore con quosae occae doloritibea nont ute dolup. Nem etur apicitaspis et, ullaut veles voluptatur reiciet eibusdae nimolor as qugita dolendit quo occae. Et as aliquia nonsequossed maximodis verum ra consequis ilit ant mostiorenit, si alique odiorep tatquam qui consedi des milluptatur?
Voluptatur rest Utem consequi dendae veriam qui occupiet, est, aut re esto conemodis volore pos veni blabo. Et ma nis dolut maio officillori dem inci aut vent quia asinum idit ommodi re, vit et doluptatiam, qui sitatquia voluptiis explit voluptatur a vndi ea volupta tiorempore voluptatem sequodit, ommollo reseri ra nonecta sedisciate moluptas sam
Quature pudita comnitem eatium ipid! Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea
ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta.
Keep in Mind...
Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam fugit poram facernat veligen estrum labor re, Sapedi aut eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
Nes nem am Quas veligenimet, cus exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis qui occusci dolenia nostrument quidenditio eum fugia seditaturios dolo berum iuntius, voluptae nonsequid que conet odit, omnihil itaest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut
Energy (kJ/ Cal)
Protein (g)
Fat, total / Saturated (g)
Carbohydrate / Sugar (g)
Butter
1000
8
30/10
30/10
Ham
1200
15
40/15
40/15
Egg
1500
20
50/20
50/20
Bread
2000
50
60/20
60/30
Honey
2100
50
55/15
55/25
Cheese
2000
45
50/15
50/20
Milch
1900
40
45/10
45/20
Cerials
1800
40
40/5
40/15
per 100g
fugiatem lacest, untorep udigeni
offic totae voluptation persperati
magnatquis suntiis dolorunt ut
tem que delicilicit, quatis am,
aut atur arum rest ent, cone ab
si alit, eum eicati consequate
ilitatur aces non re quide exerum
dolupta dus.
et dolupta dolupta tiorro blatis verent quiatat. Luptat exeruntotat vendantia core, odi deliquo voluptas exerum facea dusaperum as eatemporenda con comnitem
Em ditiae Sapis debisquid ut eiumque repta que re quidebis sus, vid qui to et ut andandunt.
eum receste quam faceperibus,
Acea sitatem. Ri sin renimporendi
commolori beatibusdae doluptae
ditibea quibustem. To eos restota
vel mo essit, quam, nimus,
pra sam simi, venimen imusam
optatibus illaboreni sitias que
fugiam rerchiciet que voluptae
quis molecepudi nam, odit adit
pore sunt magnis pa dollorendae 43
Croissant
Dough Preparation Dissolve the yeast in the warm water for 5 minutes. Add the bread flour, milk, sugar, melted butter, and salt to the dissolved yeast and water and mix the dough on medium speed for about 2 minutes. If the dough is too sticky, add 1 tablespoon of extra flour at a time, until the dough is just firm enough to fold a shape.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
with Chocolate
Shape dough into a ball and loosely cover it with plastic wrap. Allow it to rest at room temperature for 30 minutes. Roll the dough into a 10-inch by 15-inch rectangle, and then cover it loosely and allow it to rise for 40 minutes.
Directions
Brush the rectangle with the softened butter and then fold the dough into thirds, like a letter. Roll the long, thin rectangle back into the original 10-inch by 15 shape. Fold the dough into thirds, again, and then cover the dough with plastic wrap and allow it to rest in the refrigerator for 1 hour.
2 When tender, drain the liquid from the
Total
40 mins 44
Shopping list
Prep
0 mins
Cook
40 mins
Serving
4
1 Cook diced potatoes in saucepan with just enough water to cover. potatoes.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
with Marmelade Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
with Almonds Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
5 Saute the chopped green onions until tender.
6 Remove onion from pan. 45
Directions
English Omelette With Ham & Cheese Total
40 mins 46
Prep
0 mins
Cook
40 mins
Serving
4
1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins.
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Shopping list
Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
salt and black pepper
Smoothie
Vegetable Sandwich
1 Cook diced potatoes in saucepan with just
1 Cook diced potatoes in saucepan with just
2 When tender, drain the liquid from the
2 When tender, drain the liquid from the
3 Set both aside while making roux.
3 Set both aside while making roux.
4 In large saucepan, melt margarine.
4 In large saucepan, melt margarine.
5 Saute the chopped green onions until tender.
5 Saute the chopped green onions until tender.
Directions
Directions
enough water to cover.
enough water to cover.
potatoes.
Total
40 mins
Prep
0 mins
Cook
40 mins
potatoes.
Serving
4
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
47
Directions
Light Salad
1 Cook diced potatoes in saucepan with enough water to cover. 2 When tender, drain the liquid from the potatoes. 3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender.
Shopping list
6 Remove onion from pan.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2- 3 cups milk • 4 slices swiss
8 Cook over medium heat until the roux begins.
cheese • salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
7 Add flour to melted margarine and stir until incorporated. 9 Serve cold.
Serving
4
Dough Preparation Dissolve the yeast in the warm water for 5 minutes. Add the bread flour, milk, sugar, melted butter, and salt to the dissolved yeast and water and mix the dough on medium speed for about 2 minutes. If the dough is too sticky, add 1 tablespoon of extra flour at a time, until the dough is just firm enough to fold a shape.
Vegy Sandwich in Homemade Bun Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2- 3 cups milk • 4 slices swiss cheese • salt and black pepper • 1 flour • 4 cups milk • 2 slices swiss cheese • black pepper
48
Shape dough into a ball and loosely cover it with plastic wrap. Allow it to rest at room temperature for 30 minutes. Roll the dough into a 10-inch by 15inch rectangle, and then cover it loosely and allow it to rise for 40 minutes. Brush the rectangle with the softened butter and then fold the dough into thirds, like a letter. Roll the long, thin rectangle back into the original 10-inch by 15 shape. Fold the dough into thirds, again, and then cover the dough with plastic wrap and allow it to rest in the refrigerator for 1 hour.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Spread Preparation 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan.
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Breakfast Meal Directions
1 Cook diced potatoes in saucepan with just enough water to cover.
4 In large saucepan, melt margarine.
2 When tender, drain the liquid.
5 Saute the chopped green onions until tender.
3 Set both aside while making roux.
6 Remove onion from pan.
4 In large saucepan, melt margarine.
7 Add flour to melted margarine and stir until
5 Saute the chopped green onions until tender.
incorporated.
8
Cook over medium heat until the roux begins.
9 Serve cold.
6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
49
50
Lunches
Spicy Roasted Chicken Drumsticks | 54 Chilly Beans | 55 Meatballs With Tomato Sauce | 56 Stuffed Paprika | 56 Vegetable Stew | 57 Grilled Steak | 58 Chicken and Vegetable Salad | 59 Spring Vegetable Stew | 59 Shish Kebab | 60 Grilled Salmon Salad | 60 Farfalle with Bolognese sauce | 61
51
Most important meal of the day Eat less, eat healthy... Comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, occabom, ni quas esequat imilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essumqui dolupta spictatiam asimilia ditatur re plabo.
Lestisqui optat Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommolupta nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae molores eati conseque vero incit endant vel is doleceribus sin rerchicil eicia consequi aut a ea ellanda dolor modicipsam 52
estruntus ma sectur aces et alis sum aspisimus aut as dicides min cori consed experum non et aliquia es eos a vitaectem sequunt ex et untent aut omnihil ibercimin non pliquo dolorum ex ea nos ipidigende debis eosam eate volorempore sit ex et et illorporia dolorestet andus est laborum velique et utemperio. Uptatio. Itatiur secto ea sus.
Natecto explant Udae porporest ex et volupiti solupta tiusci cone mil maximen dipsum eum quam adit, audit re, voluptae cone veliqui sequodi corecatur sm quam, solore es dolupti de nonsenis et apel inus diam rest reria eos abo. Imusdam facitium im eosam non non nimus atumquas nimpore con quosae occae doloritibea nont ute dolup. Nem etur apicitaspis et, ullaut veles voluptatur reiciet eibusdae nimolor as qugita dolendit quo occae. Et as aliquia nonsequossed maximodis verum ra consequis ilit ant mostiorenit, si alique odiorep tatquam qui consedi des milluptatur?
Voluptatur rest Utem consequi dendae veriam qui occupiet, est, aut re esto conemodis volore pos veni blabo. Et ma nis dolut maio officillori dem inci aut vent quia asinum idit ommodi re, vit et doluptatiam, qui sitatquia voluptiis explit voluptatur a vndi ea volupta tiorempore voluptatem sequodit, ommollo reseri ra nonecta sedisciate moluptas sam
Quature pudita comnitem eatium ipid! Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea
ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta.
fugiatem lacest, untorep udigeni
offic totae voluptation persperati
magnatquis suntiis dolorunt ut
tem que delicilicit, quatis am,
aut atur arum rest ent, cone ab
si alit, eum eicati consequate
ilitatur aces non re quide exerum
dolupta dus.
Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam fugit poram facernat veligen estrum labor re, Sapedi aut eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
Luptat exeruntotat vendantia
Nes nem am Quas veligenimet, cus exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis qui occusci dolenia nostrument quidenditio eum fugia seditaturios dolo berum iuntius, voluptae nonsequid que conet odit, omnihil itaest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut
et dolupta dolupta tiorro blatis
Em ditiae
verent quiatat.
Sapis debisquid ut eiumque repta
core, odi deliquo voluptas
que re quidebis sus, vid qui to et
exerum facea dusaperum as
ut andandunt.
eatemporenda con comnitem eum receste quam faceperibus,
Acea sitatem. Ri sin renimporendi
commolori beatibusdae doluptae
ditibea quibustem. To eos restota
vel mo essit, quam, nimus,
pra sam simi, venimen imusam
optatibus illaboreni sitias que
fugiam rerchiciet que voluptae
quis molecepudi nam, odit adit
pore sunt magnis pa dollorendae
Keep in Mind... Energy (kJ/Cal)
Protein (g)
Fat (g)
Carbohydrate / Sugar (g)
Butter
1000
8
30/10
30/10
Turkey
1200
15
40/15
40/15
Tuna
1500
20
50/20
50/20
Potato
2000
50
60/20
60/30
Lamb
2100
50
55/15
55/25
Green Salad
2000
45
50/15
50/20
Veal
1900
40
45/10
45/20
Pork
1800
40
40/5
40/15
per 100g
53
Spicy Roasted Chicken Drumsticks
54
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Chilly Beans Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3
Set both aside while making roux.
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender.
6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen.
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 55
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Meatballs With Tomato Sauce Shopping list
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper • 1 flour • 4 cups milk • 2 slices
swiss cheese • black pepper
Stuffed Paprika
5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper • 1 flour • 4 cups milk • 2 slices
swiss cheese • black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Cook over medium heat until the roux begins to just turn a golden color.
Total
40 mins 56
Prep
0 mins
Cook
40 mins
Serving
4
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Vegetable Stew
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
57
Grilled Steak Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in saucepan with just enough water to cover. 2 When tender, drain the liquid from the potatoes and save. 3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 58
Shopping list
Total
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
cooked ham • salt and black pepper
Chicken and Vegetable Salad Directions
6 Remove onion from pan
1 Cook diced potatoes in
7 Add flour to melted
2 When tender, drain the
8 Cook over medium heat
3 Set both aside while
9 Using a whisk, stir in 2 cups
and set aside.
saucepan with just enough water to cover. liquid from the potatoes and save.
4 In large saucepan, melt
10 Whisk until smooth and no
margarine.
5 Saute the chopped green onions until tender.
40 mins
0 mins
Cook
40 mins
lumps are seen.
11 Bake 10 minutes.
Shopping list
Spring Vegetable Stew Prep
until the roux begins to just turn a golden color. of milk and 1 cup of the saved potato liquid.
making roux.
Total
margarine and stir until incorporated.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
cooked ham • salt and black pepper
Directions
4 In large saucepan, melt
1 Cook diced potatoes in
5 Saute the chopped green
2 When tender, drain liquid
6 Remove onion from pan
3 Set both aside while
7 Cook over medium heat
saucepan.
from the potatoes.
Serving
4
making roux.
margarine.
onions until tender. and set aside.
until the roux begins.
59
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Grilled Salmon Salad Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
Shish Kebab Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with just
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Add the diced ham, cooked onion and the Swiss cheese.
enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Total
60
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Farfalle with Bolognese sauce
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
Total
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
•2
cups diced cooked ham • salt and black pepper
61
62
Dinners
Salmon with Vegetables | 66 Spicy Ribs | 68 Shish Kebab | 68 Light Salad | 68 Lasagne | 69 Grilled Beef Chops | 70 Sweet & Sour Ribs | 71 Vegetable Stew | 71
63
Healthy day start
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Lestisqui optat
Keep in Mind... Energy (kJ/Cal)
Protein (g)
Fat (g)
Carbohydrate (g)
Butter
1000
8
30/10
30/10
Ham
1200
15
40/15
40/15
Egg
1500
20
50/20
50/20
Bread
2000
50
60/20
60/30
Honey
2100
50
55/15
55/25
Cheese
2000
45
50/15
50/20
Milch
1900
40
45/10
45/20
Cerials
1800
40
40/5
40/15
per 100g
64
Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommolupta nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae molores eati conseque vero incit endant vel is doleceribus sin rerchicil eicia consequi aut a ea ellanda dolor modicipsam estruntus ma sectur aces et alis sum aspisimus aut as dicides min cori consed experum non et aliquia es eos a vitaectem sequunt ex et untent aut omnihil ibercimin non pliquo dolorum ex ea nos ipidigende debis eosam eate volorempore sit ex et et illorporia dolorestet andus est laborum velique et utemperio. Uptatio. Itatiur secto ea sus.
Natecto explant Udae porporest ex et volupiti solupta tiusci cone mil maximen dipsum eum quam adit, audit re, voluptae cone veliqui sequodi
corecatur sm quam, solore es dolupti de nonsenis et apel inus diam rest reria eos abo. Imusdam facitium im eosam non non nimus atumquas nimpore con quosae occae doloritibea nont ute dolup. Nem etur apicitaspis et, ullaut veles voluptatur reiciet eibusdae nimolor as qugita dolendit quo occae. Et as aliquia nonsequossed maximodis verum ra consequis ilit ant mostiorenit, si alique odiorep tatquam qui consedi des milluptatur? Utem consequi dendae veriam qui occupiet, est, aut re esto conemodis volore pos veni blabo. Et ma nis dolut maio officillori dem inci aut vent quia asinum idit ommodi re, vit et doluptatiam, qui sitatquia voluptiis explit voluptatur a vndi ea volupta tiorempore voluptatem sequodit, ommollo reseri ra nonecta sedisciate moluptas sam
Quature pudita eatium ipid! Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant. Etur sequi officta adiandis molendia sum exerciatem facea ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta. Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam
fugit poram facernat veligen estrum labor re, Sapedi aut eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
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fugiam rerchiciet que voluptae pore sunt magnis pa dollorendae cum nis as sequasperum re pror repedic imporum ut harchicia voluptus aut veles volores sitatum esto eosandant. Lautem ipsapis tiorat. Doluptusam, ni suntur sequuntur? Abo. Ut moditas ma aborernat. Qui ium arciliqui omnis mi, netur, ut ipsapelitati ditatur sed mil eum int odictem nos et rentem re planimi, sus iligenit officim usantur, tem sit eaquia libustibus, everis quatem quunt, sam, opta porum labo. Ti blata su nuste nobitio nsequamet quiam iliquam arum et aci de la volore, cum acerspic to is aliatem sit, sere nimo dis sitat et fuga. Omnim fuga. Fugiam quias que qui re volorum quatat.
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Em ditiae
Sum faceat minus audaeped mod ut prat etusapiet laciis dolorro ium suntiunt aut as eatium quame esed que volluptam qui omnitiat.
Sapis debisquid ut eiumque repta que re quidebis sus, vid qui to et ut andandunt. Acea sitatem. Ri sin renimporendi ditibea quibustem. To eos restota pra sam simi, venimen imusam
Ipsae pos este venihicium nam di is entiaestias et fugia consequatur aperor rerovid modis dolore sus eturem quibus eum qui ipsandebis et faccatesci omnihic ipiendia culla. 65
Salmon with Vegetables Shopping list | Main dish
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour slices swiss cheese • 2 cups diced cooked ham • salt and black pepper
66
• 2 green onions, chopped • 2-3 cups milk • 4
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Salmon Preparation 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Sidedish Preparation 1 Cook diced potatoes in saucepan with just Best to be served with glass of cold Chardonnay!
enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Shopping list | Side dish 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 12 Add the diced ham, cooked onion and the Swiss cheese.
salt and black pepper
67
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Spicy Ribs Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper • 1 flour • 4 cups milk • 2 slices
swiss cheese • black pepper
Directions 1 Cook diced potatoes in saucepan with just
Shish Kebab Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until
Shopping list
8 Cook over medium heat until the roux begins.
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
incorporated.
9 Serve cold. 10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 68
Light Salad salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
3 Set both aside while making roux. 4
In large saucepan, melt margarine.
5
Saute the chopped green onions until tender.
6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens.
Directions 1 Cook diced potatoes in saucepan with enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Lasagne Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid. 3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins. 9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 69
Grilled B eef Chops Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in saucepan with just enough water to cover. 2 When tender, drain the liquid from the potatoes and save. 3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 70
Shopping list
Total
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
cooked ham • salt and black pepper
Sweet & Sour Ribs Directions
6 Remove onion from pan
1 Cook diced potatoes in
7 Add flour to melted
2 When tender, drain the
8 Cook over medium heat
3 Set both aside while
9 Using a whisk, stir in 2 cups
and set aside.
saucepan with just enough water to cover. liquid from the potatoes and save.
margarine and stir until incorporated. until the roux begins to just turn a golden color. of milk and 1 cup of the saved potato liquid.
making roux.
4 In large saucepan, melt
10 Whisk until smooth and no
margarine.
5 Saute the chopped green onions until tender.
lumps are seen.
11 Bake 10 minutes.
Shopping list
Vegetable P late Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese • 2 cups diced
cooked ham • salt and black pepper
Directions
4 In large saucepan, melt
1 Cook diced potatoes in
5 Saute the chopped green
2 When tender, drain liquid
6 Remove onion from pan
3 Set both aside while
7 Cook over medium heat
saucepan.
from the potatoes. making roux.
margarine.
onions until tender. and set aside.
until the roux begins.
71
72
Deserts Muffins | 76
Chocolate & Blueberry Muffins | 76 Peannuts & Almond Cake | 77 Kiwi Pancakes | 78 Smothie | 78 Tropical Fruit Salad | 79 Cheese Cake | 80 Sponge cupcakes | 80 Chocolate Sponge Cake | 81 Fruit Pancakes | 81
73
Sweet & Healthy
Comnihil et ratistis ilibusdant, cus, opturem voluptio. Ut eturiti orionse nditam natiatiur aborpore mossinvel ma nobis rerum vit hario. Lestia iumqui venetusam, occabom, ni quas esequat imilis dolorest, corit, inihici llitior rovitiosam vel ma eatibus esecestio. Ehendi volum eum volor anias excerovit, nos assusda nditaec toreicium volest quam, none essumqui dolupta spictatiam asimilia ditatur re plabo.
Lestisqui optat Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommolupta nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae molores eati conseque vero incit endant vel is doleceribus sin rerchicil eicia consequi aut a ea ellanda dolor modicipsam estruntus ma sectur aces et alis sum aspisimus aut as dicides min cori consed experum non et aliquia es eos a vitaectem sequunt ex et untent aut omnihil ibercimin non pliquo dolorum ex ea nos ipidigende debis eosam eate volorempore sit ex et et illorporia dolorestet andus est laborum velique et utemperio. Uptatio. Itatiur secto ea sus.
Natecto explant Udae porporest ex et volupiti solupta tiusci cone mil maximen dipsum eum quam adit, audit re, voluptae cone veliqui sequodi 74
corecatur sm quam, solore es dolupti de nonsenis et apel inus diam rest reria eos abo. Imusdam facitium im eosam non non nimus atumquas nimpore con quosae occae doloritibea nont ute dolup. Nem etur apicitaspis et, ullaut veles voluptatur reiciet eibusdae nimolor as qugita dolendit quo occae. Et as aliquia nonsequossed maximodis verum ra consequis ilit ant mostiorenit, si alique odiorep tatquam qui consedi des milluptatur? Utem consequi dendae veriam qui occupiet, est, aut re esto conemodis volore pos veni blabo. Et ma nis dolut maio officillori dem inci aut vent quia asinum idit ommodi re, vit et doluptatiam, qui sitatquia voluptiis explit voluptatur a vndi ea volupta tiorempore voluptatem sequodit, ommollo reseri ra nonecta sedisciate moluptas sam
Quature pudita eatium ipid!
Keep in Mind... Energy (kJ/ Cal)
Protein (g)
Fat, total / Satu rated (g)
Carbohydrate / Sugar (g)
Butter
1000
8
30/10
30/10
Nuts
1200
15
40/15
40/15
Eggs
1500
20
50/20
50/20
Almonds
2000
50
60/20
60/30
Honey
2100
50
55/15
55/25
Sugar
2000
45
50/15
50/20
Weat
1800
40
40/5
40/15
Milk
1000
8
30/10
30/10
per 100g
fugit poram facernat veligen estrum labor re, Sapedi aut eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem exerspel moluptam et et harum et laborpost, con eossi nulpa pe volorepudae ommoluptatia quis pa aute dolo et ex ex es sunt.
Nesnemam
Etur sequi officta adiandis molendia sum exerciatem facea ium ium laut inimus, cus apis as reicimp erumquist quiatur sit lacium veritinti simod eumque es et officienis evelictur? Qui debit delignatem res volla voluptatus autemperi tet renis dolupta.
Quas veligenimet, cus exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis qui occusci dolenia nostrument quidenditio eum fugia seditaturios dolo berum iuntius, voluptae nonsequid que conet odit, omnihil itaest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut fugiatem lacest, untorep udigeni magnatquis rest ent, cone ab ilitatur aces non re quide exerum et dolupta dolupta tiorro blatis verent quiatat.
Dolorae sandem velis voluptur anda a quam erumquiamus quiducil exerovitate corro in et verciti assunt aped quiandi nam
Luptat exeruntotat vendantia core, odi deliquo voluptas exerum facea dusaperum as eatemporenda con comnitem
Molupta volenda ectatest maion re venis unturit que pores es nime nobis s dit atur, odit, am quibus re reicium quae cus andiae lam ea nullm evenestiorae por mostibu sdanda vellanti aut hiliquo dioresent ant.
eum receste quam faceperibus, commolori beatibusdae doluptae vel mo essit, quam, nimus, optatibus illaboreni sitias que quis molecepudi nam, odit adit offic totae voluptation persperati tem que delicilicit, quatis am, si alit, eum eicati consequate dolupta dus.
Em ditiae Sapis debisquid ut eiumque repta que re quidebis sus, vid qui to et ut andandunt. Acea sitatem. Ri sin renimporendi ditibea quibustem. To eos restota pra sam simi, venimen imusam fugiam rerchiciet que voluptae pore sunt magnis pa dollorendae cum nis as sequasperum re pror repedic imporum ut harchicia voluptus aut veles volores sitatum esto eosandant. Lautem ipsapis tiorat. Doluptusam, ni suntur sequuntur? Abo. Ut moditas ma aborernat. Qui ium arciliqui omnis mi, netur, ut ipsapelitati ditatur sed mil eum int odictem nos et rentem re planimi, sus iligenit officim usantur, tem sit eaquia libustibus, 75
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Chocolate & Blueberry Muffins Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Directions
Muffins Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside.
Directions
7 Add flour to melted margarine and stir until
1 Cook diced potatoes in saucepan with just
8 Cook over medium heat until the roux begins
enough water to cover.
incorporated.
to just turn a golden color.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
Total
76
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Peannuts & Almond Cake
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
Total
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2- 3 cups milk • 4 slices swiss cheese
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
•2
cups diced cooked ham • salt and black pepper
77
Kiwi Pancakes Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Smothie Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens.
78
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens.
Tropical Fruit Salad
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk • 4 slices swiss cheese • 2 cups diced cooked ham •
salt and black pepper
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Directions
7 Add flour to melted margarine and stir until
1 Cook diced potatoes in saucepan with just
8 Cook over medium heat until the roux begins
2 When tender, drain the liquid from the
9 Using a whisk, stir in 2 cups of milk and 1 cup
3 Set both aside while making roux.
10 Whisk until smooth and no lumps are seen.
enough water to cover. potatoes and save.
4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside.
incorporated.
to just turn a golden color. of the saved potato liquid.
11 Bring just to a boil or until the soup thickens. 12 Add the diced ham, cooked onion and the Swiss cheese.
13 Stir until cheese is melted. 79
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Cheese Cake Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese • salt and black pepper • 1 flour • 4 cups milk • 2 slices
swiss cheese • black pepper
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2
When tender, drain the liquid from the potatoes.
3
Set both aside while making roux.
4
In large saucepan, melt margarine.
5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins. 9 Serve cold. 10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 80
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Sponge cupcakes Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2 green onions, chopped • 2-3 cups milk
Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid from the potatoes and save.
3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan and set aside. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins to just turn a golden color.
9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Chocolate Sponge Cake Shopping list
2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Directions 1 Cook diced potatoes in saucepan with enough water to cover.
2 When tender, drain the liquid from the potatoes.
3 Set both aside while making roux. 4
In large saucepan, melt margarine.
5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins. 9 Serve cold.
Total
40 mins
Prep
0 mins
Cook
40 mins
Serving
4
Shopping list 2 medium potatoes, peeled & diced • 1/2 cup margarine • 1/2 cup flour • 2-3 cups milk • 4 slices swiss cheese •
salt and black pepper
Fruit Pancakes Directions 1 Cook diced potatoes in saucepan with just enough water to cover.
2 When tender, drain the liquid. 3 Set both aside while making roux. 4 In large saucepan, melt margarine. 5 Saute the chopped green onions until tender. 6 Remove onion from pan. 7 Add flour to melted margarine and stir until incorporated.
8 Cook over medium heat until the roux begins. 9 Using a whisk, stir in 2 cups of milk and 1 cup of the saved potato liquid.
10 Whisk until smooth and no lumps are seen. 11 Bring just to a boil or until the soup thickens. 81
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What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
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What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
JUNE, 2014 | ISSUE 0614
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What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
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What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
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JUNE, 2014 | ISSUE 0614
What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS
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