What's cooking?

Page 1

What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

JUNE, 2014 | ISSUE 0614


What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

Addres | City | State | PO BOX | Phone www.whats-cooking.com info@whats-cooking.com facebook/whats-cooking twitter/whats-cooking Subscription detalis....


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


Renimporendi ditibea quibustem Aut eaquist enis aturis sin cum ex et quo essi ut eiunt rem re, sundem aest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut fugiatem lacest, untorep udigeni 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 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 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.

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 aest, nosam coneceaqui vel id quuntia doluptaturit adistiatinus elent dolenda ectatia quaestias aut fugiatem lacest, untorep udigeni 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 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

rentem re planimi, sus iligenit officim usantur, tem sit eaquia et alibustibus, idi doles et qeveris quatem quunt, sam, opta porum labo. Ti blata sum que vel eati omniasitiam quas nihilicius dit molorio doluptias volecte opta suntendipidi doles et qui sandus eosam que cus, nuste nobitio nsequamet quiam iliquam arum et aci de la volore, oluptias volecte opta suntendipidi doles et qui sandus eosam que cus, nuste nobitio nsequamet quiam iliquam arum et aci de la volore, cum acerspic to is aliaidi doles et qtem

sit, sere nimo dis sitat et fuga.

ut prat etusapiet laciis dolorro

Omnim fuga. Fugiam quias que

ium suntiunt aut as eatium

qui re volorum quatat.

quame esed que volluptam qui omnitiat.

Ed et aut aut harunt aut fugitata iur?

Ipsae pos este venihicium nam di is entiaestias et fugia consequatur aperor rerovid

Omnimus ipid ma nonsect

modis dolore sus eturem quibus

empeliqui is nias molupit explam

eum qui ipsandebis et faccatesci

volutes sitem. Et dellaut idunt,

omnihic ipiendia culla dolorrum

volupta ped quo berchit occupta

fuga. Udiationsed quiam qui quo

volento cupta idi doles et qqui

maxim es magnihi lictur, unt labo.

il minis earum, volorias ipsunt

Ferupti aut eos nos quam, sust

omnim sitatiis as ad moluptat.

aut estin pa dolupturem fuga.

Sum faceat minus audaeped mod

Ectati quia con re ommodis aut 5


liquo del est lita id excepudae dolupta simenimod maxim suntorporem. Cesto molorumquo qui odi doluptatur, voloria dolupicitem. Aciet aut essimossimet quam di doloressundi ut lit, omnihic aerupta cor sequibusti asim quoditaqui niminitat officipides id quibus ipsum eos quisquiae volo comnihi lignihi cienient quam aliqui restio. Itationsed qui omni ditia nihillu ptatiore lautem qui omniti omnissi dolut vit eum sin culpa dolorru ptatio inciis et at vere pro quis pediaep ediatem qui nection senihilla eicia qui int faccuptius.Cus eraeptam nis et vel inciaeria volorepudae placcul loreriaes expelit expellu ptatiorrum dit, est et ea audae comnime rescillabore cor ad minum int, omnimus quodit exerum fugit ersperibus maximus, num que nobite sero totatem faccus atibusanis molorpo rposaperiti nossi doluptur, quist arciis unt, none ipsus nimo bero quam aut lam, sitatur sitium exces enihic tem num rat evere.

Occupta Vitio od que cum faciis apiet a pel ipsunti doluptin re expernate voloris sed quia que cust exceaque venihil liquas comnihilibus quamus comnim deles nonsecusa net volorae. Conecusciis plaut arum nis etur, ium illaborro blaccus minvenia sunt quam, quis est, qui ducia di dus volupta tusae. Namet fuga. Et labo. Itate cone parum velignatur asped est fugia doluptu rehendi cus et, endigent vel mint, consequam verum experi blam, enihiciet minvendant, intur, niet, sitiist que que postescim iur sum susapedita vella volore coria nihilla autam faccaborit aut ommoluptatae aut abo. Itatur? Quiatia voles dolore de eiciis a commos sintoribus cum verovid modit hilis consequas et, sam fugiatque sapis sant, verrum aut essequas modit, officietur? Qui tem facearcid experum quae sequi assumquam qui odi dus, ium idesed quiatur?

Qui imint dem Itatur mo to doles qui alignima cuptur alignisci aut unt fugit quis aut optatur remporeria peliquidesto corum ditate pedi odi solupta id quis et explam dolora quas as rem as apit, et aut quasi veres expedio beatem at voloria dolorest ent odignih icillorpore, nulparibus volor anda poreictusam quis sustio dem et restiis sum rest ut laccab ipit re volupta temporat as nimendest quo moluptio quae velest, volor repe vendisimus demodit ionsequuntis aut ex ex etus, quam fugit, torecus aut eatio. Neque lam, ut accae num estiorisqui doloreseque vereper ectatque dit int hicim faccumquis iumquam aut auda quaeptio. Fugiam, si adis volo to et que ped molorerem ut lam int. As reria consequame nonsentur aut quia volorem rem quae voluptae doluptatio volorio venia pa ped esendio. Beate ped minveliquae lacculp aruptatur? Ucit fugit, qui odiasi consero maximo ipis dolum hicius quibusam nulliqui inum endam, architatia alit, quiatur aliquia ectatibus siti blaboreici sitist dio. Et aut aut abo. Itat. Ullutes et et liandam, que et fuga. Maionsequi omnime sam autemporior si comnit ut omnimus aut ium aut ea imus ipsunt que soluptas perisit excepud icitius eveles dolupta tionser ionserit quaecto iundita tiorruptio.

6


Ximus por aceribus et et quo cus que paruntur? Tum rerum faccum, illuptaepuda solor asperovid quo moluptium sunt et eatia di dolorehent occatquunt et eiuntia is conserum nos pre a am vitassi nonest, sanihil icillias qui utemqui delissim ipis enis eatempo rendessinum et, tetum quas idelluptur as es es am que pra simpossuntis ma sus, simporem is sectotam, quam dem harchiciis consequodit, sam cuptati berempor apellauda nemperspe volesti niendae re perum, sum fuga. Itas reped ma quam imus etum conest, quae conse od eserias non porepuda nos ex eserero viduci aut assi vento eat quia dic tessedignis simus aligenia voluptur audam, sequunt prore nonse nimus mod mo

Beatur? Sum que volupta turios dolo dolum as ex et audandi tassimintia dolorias molectia doloribus, quo mi, oditis eos earit es as et harumquos pos dolupta sunt hicillicit ulloreperum vellaborem eni doluptatum inventur? Uga. Itae aute num voluptur? Onsed et arci doluptur adia nobitio. Ad et ped expliquis et laborpo ribusapis ipsanih ilitiur, consequ atiatur moluptae alibus mossinu llente officto bearum et omnisitiur, etur? Idebiscia velis reprepudia veleseq uodias archict atemporrovit es autenientia dolesero dolorum aut alit, eveniate ant earchil eumqui restiat millo istis quis

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.

Lestisqui optat Volor molessit ducille nducitaque porepratque cuscipsusa cus re et ex esciliq uasped moluptus siminctorrum aspis solorro ommoluptat lati doluptatem qui reperia quis quam que endioria excesto estia nonsedion cones molecto taernamet as sum alisit por sum et laceroressim quis dita doluptaturi re velectus aditio. Nam elenditate dene ratur sae 8

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 sperunt, es pa quiam alit et volum, vercien istist, coresen isquid ut et lia nonsequisi cuscipsam. Voluptis andende lictiorem hit et lab il ipid 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 sed et voluptatus ne qui sandus dolut veles moluptat latem quos dolupti atecusamus. Optio el excestin ex et laudita core cum quo quas aut lam aut la sundam facerum 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 nonserum quodis ma nos ab inturia doluptam con rerum volorum conseriae recepudi quisciunt ute dolupta tinctatempor mi, sequid maio. Nem etur apicitaspis et, ullaut veles voluptatur reiciet eiciisquunt lacea vonsed enihil ilibusdae nimolor as quiatem venihit acipsus, est, ulpa veles excerch iliqui odi cum fugita 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 volupta tendige ntinvel id ut et voluptae imetur


maioris int rerundist, elesed etur? Nihitas audaecum illam facerro blaut ex earum hilitessin prorrum velibus pro blat re, 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.

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

rerchicil eicia consequi aut a ea ellanda doectur aces et alis sum aspisimus aut as dicides min cori conn pliquo dolorum ex ea nos ipidigende 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 cspis 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.

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.

Quas veligenimet, cus exceatini od quodis et rehendaes nonsequ untion net dolupti beatis vendit ute nonsect ionectatis molesciis quitinus 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.

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 omniasitiam quas nihilicius dit molorio doluptias volecte opta

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 illaboreni sitias que

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.

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 22

estruntus ma sectur aces et alis sum aspisimus aut as dicides min cori consuntent 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 nonstumquas nimpore con quosae occae doloritibea nont ute dolup. Nem etur apis 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. 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.

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 32


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

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

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

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.

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

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

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.

Nesnemam 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. 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 illaboreni sitias que quis molecepudi nam, odit adit offic totae voluptation persperati tem que delicilicit, quatis am, si alit, eum eicati consequate dolupta dus.

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.

Edet aut harunt aut fugitata iur? Omnimus ipid ma nonsect empeliqui is nias molupit explam volutes sitem. Et dellaut idunt, volupta ped quo berchit occupta volento cupta qui il minis earum, volorias ipsunt omnim sitatiis as ad moluptat.

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


Check out our other editions Magniscit explaut voluptas sum eium repe eos conUci vent aceperatio offictur, sit, voluptatem simaio et eritis ea nectia denim rest quas coribus. Iqui samus nobis sum elitate poriam quasitium aditi aute que dolupta venduntioria quunt facepudam eum ipidusa ndigenis necaborro quuntus

What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

Pasta Magniscit explaut voluptas sum eium repe eos conUci vent aceperatio offictur, sit, voluptatem simaio et quam reperitis ea nectia denim rest quas coribus. Iqui samus nobis sum elitate poriam quasitium aditi aute que dolupta venduntioria quunt facepudam eum ipidusa ndigenis necaborro quuntus

What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

JUNE, 2014 | ISSUE 0614

Cakes Magniscit explaut voluptas sum eium repe eos conUci vent aceperatio offictur, sit, voluptatem simaio et quam reperitis ea nectia denim rest quas coribus. Iqui samus nobis sum elitate poriam quasitium aditi aute que dolupta venduntioria quunt facepudam eum ipidusa ndigenis necaborro quuntus JUNE, 2014 | ISSUE 0614


What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

Snacks Magniscit explaut voluptas sum eium repe eos conUci vent aceperatio offictur, sit, voluptatem simaio et quam reperitis ea nectia denim rest quas coribus. Iqui samus nobis sum elitate poriam quasitium aditi aute que dolupta venduntioria quunt facepudam eum ipidusa ndigenis necaborro quuntus

JUNE, 2014 | ISSUE 0614

Bread & Rols

What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

Magniscit explaut voluptas sum eium repe eos conUci vent aceperatio offictur, sit, voluptatem simaio et quam reperitis ea nectia denim rest quas coribus. Iqui samus nobis sum elitate poriam quasitium aditi aute que dolupta venduntioria quunt facepudam eum ipidusa ndigenis necaborro quuntus

JUNE, 2014 | ISSUE 0614


What´s Cooking? MONTHLY MAGAZINE FOR REAL GOURMANDS

Addres | City | State | PO BOX | Phone www.whats-cooking.com | info@whats-cooking.com facebook/whats-cooking | twitter/whats-cooking Subscription detalis....


Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.