Healthy Eating For Teens

EAT WELL, LIVE WELL

QUICK & AFFORDABLE RECIPES PERFECT FOR TEENS

EATING WELL, WHILE BEING QUICK AND AFFORDABLE. THIS IS THE PERFECT MAGAZINE FOR ANY TEEN. (PHOTOS BY KITCHY KITCHEN).

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the table of contents...

BEFORE YOU START...

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SMOOTHIES BREAKFAST LUNCH DINNER

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BIBLIOGRAPHY

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BEFORE YOU START...

A MINI GUIDE

some problems. Since there are so many foods available at supermarkets, we are automatically drawn to junk foods. This is a problem because we cannot get the crucial nutrients and sufficient energy we need if we are constantly relying on junk food.

TO HEALTHY EATING TO GET YOU

STARTED

WHY IS HEALTHY EATING

Eating healthy is important for a number of reasons. Firstly a healthy diet helps make sure your body is running well to maintain your body’s needs.

Your body needs nutrients for crucial bodily functions such as:

IMPORTANT? One of my favorite parts of the day is being able to indulge into a delicious meal. Not everyone looks forward to eating like I do, but whether you enjoy eating or not, it is part of everyone’s daily lives. The foods we eat supplies us with the energy and nutrients we need throughout the day. In this age and day, the choices of what we can eat are endless.

Since there is such a high demand for so many different types of food, they are all made easily accessible to us. When we feel hungry or just simply want to eat something, a supermarket 20 minutes away would have what we are looking for. Our proximity to supermarkets makes it convenient for us to buy our food, but it has also caused

1. protein rebuilds injured tissue and promotes healthy immune system 2. carbohydrates fuels your body 3. vitamins and minerals function throughout your body in support of your body’s processes 4. vitamins A, C and E act as antioxidants to protect cells against toxins 5. vitamin B helps extract energy from foods you eat 6. calcium and phosphorus keeps bones strong 7. sodium and potassium help to transmit nerve signals 8. fats provides you with energy and is essential for growth/ repair of tissues.

Secondly eating healthy can prevent future diseases,

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including heart disease, strokes, and diabetes. If you are eating healthy and you are sick, a healthy diet can help you recover quicker. Even if you are a healthy weight, a poor diet can still lead to these illnesses.

Thirdly eating foods that are good for your body will help provide your body with the sufficient energy and nutrients you need in a day.

WHY IS IT IMPORTANT FOR TEENAGERS? Healthy eating is important for people of all ages, but why is it especially important for teens?

Firstly, your teenage years are when you are body is developing. During this period, your bones are growing and your body’s hormones are changing. This means that getting good nutrients for your bones to grow and keep your muscles strong are even more important. Your skeleton is still building and growing until you are 21 years old, so eating healthy at an earlier age will mean that you bones are absorbing calcium for your bones to be stronger. After your early twenties, your bones will absorb less calcium which means it is no longer added to your bones. Eating healthy will also help to keep your muscles

strong from good, lean protein.

Secondly, eating well as a teen means that you are building a good foundation for your future health. Many of the different diseases you can get from unhealthy eating are increasingly seen in younger ages, often because of bad eating habits, which is why establishing good dietary habits is important. Thirdly, a healthy diet is important for teenagers so your body gets enough energy. Since most teenagers are in school, good and nutritious foods will supply high levels of energy to sustain you through long hours of studying and doing homework.

nutrients, particularly in vitamins, minerals and fibre.

Starchy foods are your main source of energy in the form of carbohydrates as they release energy slowly throughout the day and make sure you feel full. Foods rich in protein are important for healthy red blood cells, and are the primary component of our hair, nails, skin, eyes, muscles, and internal organs. Dairy is important for calcium and vitamins. Of these foods, teen girls usually need about 2,200 calories and teen boys need 2,800 calories. A balanced intake of foods from all these groups is important for a healthy diet.

Overall, eating healthy affects your physical, emotional, and mental health. It is a chance for you to look and feel your best, improve your physical strength and endurance to protect yourself, and gives you a better chance for a longer life.

DID YOU KNOW?

WHAT IS A HEALTHY DIET?

AND BOYS NEED

Now that you know more about why eating healthy is important, you may be wondering what is considered a healthy diet? A healthy diet is eating a good balance of foods from all the food groups so that you get enough nutrients and fibre your body needs. Your diet should have foods from all the food groups, including fruits and vegetables, starchy foods, foods rich in protein, and dairy foods. Fruits and vegetables are important as they are a good source of

TEEN GIRLS NEED ABOUT 2,200 CALORIES A DAY 2,800 CALORIES.

foods include processed foods, foods with trans fats, and foods with saturated fats. Processed foods are bad for you because it is food altered from its natural state so that it is cheaper, more convenient, more attractive, and can last longer. Because these foods have been tampered with in a factory, all the nutrients are stripped from the food. Food that has been tampered with is not recognized as food to the body, therefore will be stored as fat. Trans fat is found in most processed foods and is bad for you because it can cause obesity, some cancers, and even infertility. Trans fat is reheated oil that helps preserve the food so it has a longer shelf life.

Saturated fats are fats that are hard at room temperature, and are bad for you because they can increase your risk of heart disease and cancer. For teens in particular, shark, swordfish and marlin should be avoided because these foods contain high levels of mercury which can affect developing nervous system.

WHAT DOES A TEEN NEED TO EAT IN A DAY?

WHAT FOODS SHOULD TEENAGERS AVOID? There are many foods people in general should avoid, and a few teenagers in particular should avoid. Foods that you should stay away from are foods that are high in calories with low nutrient levels. These

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For breakfast, you should eat something with calcium, fruits, carbohydrates (preferably whole grain) and some lean protein. Calcium and fruits are good for breakfast because we usually don’t have time during the day to eat these foods, so the morning is the perfect time. Carbohydrates are really important to fuel your body’s energy needs. Since you

have just woken up, carbohydrates will fuel you for the day. However, if you only have carbohydrates (sugar is a carbohydrate), your blood sugar will rise and drop sharply. This means you will get a quick rise in energy and won’t sustain for a long time. To solve this problem, eating proteins is important as it helps the carbohydrates sustain in your body longer.

A lot of times, students don’t have very frequent breaks for snacking in between classes, so eating carbohydrates and lean protein will help the food stay in your stomach for a longer time and prevent yourself from being hungry.

Since your body uses sugar 24 hours of the day, it is better to have separate portions of carbohydrates rather than large portions.

Food Group Calcium-Rich Foods

Protein-Rich Foods

Servings Per Day

Eating carbohydrates in separate portions will help make you feel more full as the sugar gradually gets absorbed into your bloodstream.

This will prevent the sharp rise and fall of sugar.

For lunch and dinner, you should have some carbohydrates, a lot of vegetables, and some protein. The amount of carbohydrates you eat during the day depends on your exercise level.

If you exercise frequently, you would need more carbohydrates for more energy.

Vegetables are important for nutrients and fibre. Meat is important to help strengthen your muscles.

What is One Serving?

1 cup of low-fat milk, milk pudding or yogurt - 1.5 oz. cheese - 1 cup of calcium fortified soy beverage

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- 3 oz. portion of meat, fish or chicken - 3 eggs - 3 oz. tofu - 4 tablespoons peanut butter - 1/2 cup cooked beans (soya, chickpeas, lentils)

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*Choose lean meat, poultry without skin and vegetarian protein sources to limit artery-clogging saturated fats.

Grains and Potatoes

- 1/2 bowl rice - 2 slices of bread - 1 cup pasta or noodles - 2 small chapati - 1 bread bun or bagel - 3/4 cup ready-to-eat cereal - 4 biscuits

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*Choose whole grain sources to enrich fibre intake.

Vegetables

Fruit

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- 1/2 cup cooked leafy vegetables - 1 cup cooked non-leafy vegetables - 1 raw carrot - 1½ cup salad greens - ½ cup vegetable juice

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- 1 slice papaya, melon, pineapple, watermelon - 1 cup cut-up fruit - ½ cup 100% fruit juice - ½ cup canned fruit (juice-packed)

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SMOOTHIES

smoothies

Smoothies make a great drink for a quick and nutritious breakfast. Since many teens have to wake up early to go to school, they don’t have a lot of time to eat a nutritious and filling breakfast. Smoothies are great because everything you need to eat is blended into one drink. They are a perfect breakfast for teens because they can take it to go. Since these recipes are classified as a breakfast recipe, all of them cost no more than 30 HKD and take less than 15 minutes.

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SMOOTHIES

easy breakfast smoothie PREP TIME: 8 MINUTES | COST: 25 HKD

1 banana

This recipe makes 2-12 ounces.

1 big handful spinach

1 Place all the ingredients into a blender and let the ingredients blend for approximately 30 seconds. Make sure that all the ingredients are completely blended so there are no lumps in the drink.

2 handfuls frozen berries 1/2 cup almond milk 3 tablespoons oats 1 tablespoon chia seeds

2 Taste and add more milk if you would want your smoothie to be less thick.

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SMOOTHIES

blueberry banana smoothie PREP TIME: 10 MINUTES | COST: 28 HKD

1 banana

This recipe makes 2-12 ounces.

1/2 cup blueberries

1 Place all the ingredients into a blender and let the ingredients blend for approximately 30 seconds. Make sure that all the ingredients are completely blended so there are no lumps in the drink.

1/2 cup ice cold water 1 tablespoon chia seeds 1 tablespoon flax seeds 1 tablespoon oats

2 Taste and add more milk if you would want your smoothie to be less thick.

1 tablespoon almond butter 2 medjool dates

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SMOOTHIES

oatmeal cookie smoothie PREP TIME: 12 MINUTES | COST: 30 HKD

1 tablespoon unsweetened cocoa powder

This recipe makes 2-12 ounces.

2 tablespoons agave nectar

1 Place all the ingredients into a blender and let the ingredients blend for approximately 30 seconds. Make sure that all the ingredients are completely blended so there are no lumps in the drink.

2 tablespoons flax meal 1/3 cup oats 1/4 teaspoon cinnamon 1 teaspoon chia seeds

2 Taste and add more milk if you would want your smoothie to be less thick.

1/2 teaspoon vanilla extract 1/4 teaspoon kosher salt 1 frozen banana, peeled and chopped 1 1/2 cups milk

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SMOOTHIES

fruity summer smoothie PREP TIME: 10 MINUTES | COST: 25 HKD

1/2 cup vanilla yogurt (or greek yogurt)

This recipe makes 2-12 ounces.

1/4 cup blackberries

1 Place all the ingredients into a blender and let the ingredients blend for approximately 30 seconds. Make sure that all the ingredients are completely blended so there are no lumps in the drink.

1/4 cup nectarines 1 tablespoon honey 1/2 teaspoon orange zest 2 cups milk (dairy, coconut or almond milk would all work)

2 Taste and add more milk if you would want your smoothie to be less thick.

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SMOOTHIES

green smoothie PREP TIME: 10 MINUTES | COST: 30 HKD

1 small handful parsley

This recipe makes 2-12 ounces.

1 apple, cored and chopped

1 Place all the ingredients into a blender and let the ingredients blend for approximately 30 seconds. Make sure that all the ingredients are completely blended so there are no lumps in the drink.

2 frozen bananas, peeled and chopped 2 cups milk (dairy, coconut, or almond milk would all work) 5 pieces kale, stem removed, leaves roughly chopped or torn

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2 Taste and add more milk if you would want your smoothie to be less thick.

BREAKFAST

breakfast

*All recipes makes one serving.* Breakfast is the time where you have to reenergize yourself from your long night’s rest. The most vital foods to eat in the morning is carbohydrates and protein. Carbohydrates will fuel you for the day, and protein will help the carbohydrates stay in your body longer so you will stay full during the school day. Since students don’t often have long or frequent snack breaks, staying full is important. Fruits and calcium could also be added to your meal at this time!

These recipes are all under 30 HKD and take less than 15 minutes to make.

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BREAKFAST

grilled cheese with apples PREP TIME: 12 MINUTES | COST: 26 HKD

2 slices bread of your choice

1 Toss the apple slices, mustard shallot, and parsley together.

1 thinly sliced apple

2 Place two pieces on cheese on one slice of bread and top with some of the apple mixture, sprinkle with a little salt pepper.

Add the other two slices of cheese and press the other slice of bread onto it.

1 tablespoon whole grain mustard 1 teaspoon finely chopped shallot 1 teaspoon finely chopped parsley 4 slices of any gouda you like

3 Butter the bread with a knife and press the sandwich on a heated skillet over a medium flame. Press until the bread is golden brown and the cheese has started to melt. Butter the other side of the sandwich and flip. Cook until golden brown and the cheese is gooey (this will take about 3-4 minutes).

Butter 1 pinch of salt and pepper

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BREAKFAST

almond butter and berry toast PREP TIME: 10 MINUTES | COST: 20 HKD

Almond butter

1 Toast the whole wheat bread.

1 cup strawberries, quartered

2 While the bread is toasting, combine the lemon juice and agave nectar, then pour the mixture over the strawberries in a small bowl.

1 tablespoons fresh lemon juice 1 1/2 tablespoons agave nectar

3 After the bread is toasted, spread a layer of almond butter on the bread and place the strawberry mixture on top.

2 slices toasted whole wheat bread

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BREAKFAST

scrambled eggs twist PREP TIME: 10 MINUTES | COST: 30 HKD

2 eggs

1 Whisk together the eggs, orange juice, milk, sour cream, and chives until entirely uniform.

1 tablespoon orange juice 1 tablespoon milk

2 Heat a medium sized sautĂŠ pan over medium heat and melt the butter, coating the pan.

3/4 tablespoon sour cream 1/3 tablespoon chives

3 Pour the egg mixture into the pan and let it cook for about 30 seconds. At this point, it should just start cooking at the edges. Using a wooden spoon or rubber spatula, push the edges of the egg to the middle, letting the uncooked egg move to the edges to cook. Continue cooking like this until your desired completion.

1/3 tablespoon unsalted butter 1 pinch of salt and pepper 1 slice of bread of your choice (preferably not white bread)

4 Serve with slice of bread of your choice.

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BREAKFAST

avocado and egg on rye PREP TIME: 10 MINUTES | COST: 27 HKD

1 Boil some water in a pan. When the water has reached a boil, keep it on a medium high heat.

1/2 avocado 1 egg 1 piece of rye bread

2 Mash half of an avocado with a fork until it is roughly mashed.

1 pinch of salt and pepper

3 With the back of a wooden spoon, stir the boiling water until a dip appears in the middle. Crack an egg in the dip and cook for about 2-3 minutes.

4 While the egg is cooking, toast your bread. This recipe uses rye bread but you can choose any bread of your choice.

5 When the bread is toasted, spread the mashed avocado on it and place the egg on top. Sprinkle salt and pepper.

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BREAKFAST

sunny side up on toast PREP TIME: 10 MINUTES | COST: 18 HKD

1 egg

1 Toast your bread of your choice and spread the piece of bread with a thin layer of dijon.

1/2 tablespoon dijon mustard 1 slice bread of your choice

2 On an oiled frying pan, turn the heat of the stove up until it is on a medium heat. Crack the egg on the pan and fry on each side for 2 minutes (or cook the way you would like). Sprinkle a pinch of salt and pepper.

1 pinch of salt and pepper

3 Place the fried egg on the bread and serve.

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BREAKFAST

protein yoghurt oatcakes PREP TIME: 9 MINUTES | COST: 15 HKD

1/3 cup instant oats

1 Put all the ingredients in a blender and blend until the mixture is smooth.

2 egg whites

2 Coat a hot pancake griddle or frying pan with a little butter, oil, or a non stick spray.

1/3 cup fat-free greek yogurt 1/8 teaspoon vanilla extract

3 Pour the batter onto the pan to make a circular shape. Flip over the pancake once the side on the pan is golden brown and the batter starts to bubble.

After flipping, wait until the other side is golden as well.

1/8 teaspoon cinnamon 1/6 teaspoon baking powder 1/3 tablespoon agave nectar or honey

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BREAKFAST

banana oat pancakes PREP TIME: 12 MINUTES | COST: 20 HKD

2 eggs

1 Depending on what you have, use a food processor or blender and turn the oats and almonds into a powder.

1 banana 1/2 cup oats

2 On a plate, mash your banana using the back of a fork until it is mashed smoothly.

1/4 cup almonds

3 In a separate bowl, crack and whisk your eggs. Mix the banana, oats and almond with the eggs.

4 On a buttered pan on medium heat, begin pouring the mixture in circle sizes of your choice and flip when one side is golden brown. After cooking the other side, your pancakes are ready to be served.

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BREAKFAST

banana berry crepes PREP TIME: 10 MINUTES | COST: 21 HKD

1 egg

1 Mix your dry ingredients together (oats and cinnamon) and blend it into a fine powder in a regular blender.

1 teaspoon cinnamon 1 banana

2 Then add half of the banana, an egg, and the almond milk into the blender with the dry ingredients and blend.

1/3 cup oats 1/4 cup almond milk

3 Take your batter and pour a thin layer onto a pan on low-medium heat. After you see mini bubbles form on top and flip it. If you can flip it in the air, do it!

If you can’t use a spatula to flip it. Put the crepe onto a plate when the other side is finished cooking.

4 strawberries 1 teaspoon brown sugar

4 Fill your crepe up with fresh fruits (use the strawberries and the other half of the banana). Sprinkle the brown sugar on top and fold the crepes together.

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BREAKFAST

microwave berry muffin PREP TIME: 8 MINUTES | COST: 24 HKD

1/4 quick oats

1 Mix all the ingredients in a coffee mug until it is all combined together.

1 egg

2 Place the cup with the mixture into the microwave for one minute. Watch it carefully because it could overflow.

1 small handful of blueberries 1 teaspoon brown sugar

3 Take the muffin out of the microwave.

If the muffin top does not look firm, place it back in for 30 seconds at a time.

1 tablespoon milk or almond milk

4 Once the muffin is finished, flip the mug upside down onto a plate and serve.

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BREAKFAST

super speedy porridge PREP TIME: 15 MINUTES | COST: 25 HKD

2/3 cup oats

1 In a saucepan with boiling water, place the oats inside and stir it together and let it sit with the lid over the pan for 10 minutes.

2/3 cup boiling water 1/3 cup almond milk

2 Once the oats have soaked and have become soft, place the pan on a hob and heat it up with the almond milk for 2-4 minutes, stirring it every minute.

1 handful raspberries (or any other fruit) 1 spoonful almond butter

3 Stir in a spoonful of almond butter and top it off with a handful of strawberries.

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BREAKFAST

porridge with berries PREP TIME: 11 MINUTES | COST: 30 HKD

1 heaped teaspoon chia seeds

1 Take a heaped teaspoon amount of chia seeds into a glass with about 3 tablespoons of water. I always guess the proportions so don't worry too much about that. Leave them to soak in the glass while you prepare everything else.

3 tablespoons water 3/4 cup oats 3/4 cup milk (or almond/soy milk) 2/4 cup water

2 In a saucepan, place the organic oats, milk, and water. Stir and keep on medium heat for about 5 minutes.

1 dash cinnamon Handful of favorite fruit

3 When the porridge is done, pour the chia seeds in, and sprinkle the cinnamon.

4 Pour the porridge into a bowl and top it with your favorite fruit chopped into chunks.

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BREAKFAST

yoghurt with granola & berries PREP TIME: 8 MINUTES | COST: 27 HKD

1 Take a heaped teaspoon amount of chia seeds into a glass with about 3 tablespoons of water. I always guess the proportions so don't worry too much about that. Leave them to soak in the glass while you prepare everything else.

1 heaped teaspoon chia seeds 3 tablespoons of water 1 cup greek/natural yoghurt 1 dash cinnamon Desired amount of granola

2 Pour the Greek yogurt into a bowl.

Stir in some cinnamon if you like the flavors.

Handful of favorite fruit

3 When you see that the chia seeds are a jelly consistency, mix them into the yogurt. If they aren’t, wait for a bit longer until they are jelly.

4 Pour some granola over the yogurt (pour in desired amount). Make sure the granola is not full of sugar.

5 Pour over your favorite fruit chopped into chunks.

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LUNCH

lunch

*All recipes makes one serving.* For lunch, it is important to have some carbohydrates, a lot of vegetables, some protein, and fruits. All the recipes in this section cost less than 50 HKD and take less than 25 minutes for preparation. The recipes in this section are all meals that would be easy to pack and take on the go. These meals would be easy to put in a lunch box to go. You could also have these meals for dinner, but the difference between these recipes and the dinner recipes is that these recipes are quicker to prepare as you would have less time in the morning to make your lunch. To save time, these recipes could be prepared the night before and placed in the fridge for the next morning.

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LUNCH

chicken mushroom scramble PREP TIME: 21 MINUTES | COST: 34 HKD

1/2 cup spinach

1 Poach the chicken breasts by placing the chicken in water that covers it with an inch or so. Bring the water to a boil at medium-high heat, and when it starts to boil, reduce the heat to low, cover the pot and let the chicken simmer. Check the chicken after 8 minutes. Chicken will typically finish cooking in 10 to 14 minutes depending on the thickness of the meat and whether it is has a bone.

The chicken is done when the meat is opaque. Use a fork and shred the chicken by pulling the meat apart.

2 eggs 1/2 cup mushrooms 1 chicken breast 2 pieces bread of your choice

2 On a cutting board, chop up your spinach and mushrooms to small pieces.

3 Whisk your eggs in a separate bowl until the yolks and whites are completely mixed and add in the spinach.

4 On a pan on medium heat with oil, start sautĂŠing the mushrooms until they start to get tender. Pour the egg mixture over and use a spatula to scramble everything together. When the egg is cooked, add in the shredded chicken and give it a last scramble.

5 Serve on bread of your choice.

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LUNCH

curried chicken salad wrap PREP TIME: 19 MINUTES | COST: 30 HKD

3 single chicken breast

1 Poach the chicken breasts by placing the chicken in water that covers it with an inch or so. Bring the water to a boil at medium-high heat. As soon as the water comes to a boil, reduce the heat to low, cover the pot and let the chicken simmer. Begin checking the chicken after 8 minutes. It is done when the chicken is opaque through the middle.

Chicken will typically finish cooking in 10 to 14 minutes depending on the thickness of the meat and whether it is has a bone. After taking the chicken out from the water, use a fork and shred the chicken by pulling the meat apart.

1 1/2 cups greek yogurt 1/4 cup cashews 1/2 cup celery, diced 1/2 cup grapes 1 1/2 tablespoons curry powder 1 teaspoon ground ginger 2 tablespoons chopped cilantro 2 tablespoons chopped green onion 2 tablespoons chopped basil 1 pinch of salt and pepper

2 Combine all of the ingredients, except for the butter lettuce, in a bowl.

As many leaves of butter lettuce you want

3 To serve, scoop some chicken salad into the lettuce, roll up, and enjoy!

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LUNCH

turkey lettuce wrap PREP TIME: 8 MINUTES | COST: 46 HKD

3 oz fat free lean ground turkey

1 Place the soybeans into a frying pan or wok. The beans are oily so this will provide a good slick base. Turn the stove on high heat.

1 tablespoon fermented soybeans 1 can golden mushrooms

2 Throw in the mushrooms. Make sure they suck in the sauce from the soy beans. You can tell when they turn to a brown color.

1/2 a head of iceberg lettuce

3 Sprinkle 3 oz of the ground turkey on there. Sauté all of this up for a few minutes until the meat is fully cooked through. The entire sautéing time from when you first put the soybeans in would take around 5 minutes.

4 Cut your fresh head of iceberg lettuce in half and rise it under cold water.

Trim off the nubby white part at the bottom.

5 Place the sautéed goodness in a plate and the lettuce and serve.

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LUNCH

healthy quesadilla PREP TIME: 12 MINUTES | COST: 45 HKD

6 tablespoon egg whites

1 Mix the coconut flour, baking powder and egg whites together. Then add the water into the batter.

2 tablespoons water 2 tablespoons coconut flour

2 Chop your celery stalks into small pieces of about 1cm each.

1/8 teaspoon baking powder

3 Get two pans onto your stove, putting them both on medium heat. On the first pan, put some oil on it and start frying the celery.

1/4 lb fat free ground turkey 3 celery stalks 1/4 light mozzarella cheese

4 While the celery is frying, get your tortilla batter and pour half the mixture on the pan first. Swirl the mixture around so it spreads out on the pan. The tortilla is ready to flip when small bubbles appear on the batter. Flip the tortilla with a spatula and wait until the other side is cooked. Then cook the second tortilla.

5 After the second tortilla is poured onto the pan, the celery should be slightly brown. Add in the turkey.

6 When turkey is cooked, place turkey and celery on the finished tortillas!

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LUNCH

apple and gouda quesadilla PREP TIME: 10 MINUTES | COST: 34 HKD

1/2 cup gouda cheese

1 Thinly slice the apple, grate the cheese, and pull the thyme leaves off the stem of the thyme.

1/2 apple 1 pinch salt

2 Place a tortilla on the plate, and sprinkle half the cheese on it. Lay the apples on this layer of cheese, and add the other half of cheese on top. Top it off with the thyme leaves and a pinch of salt. Place the other tortilla on top.

2 tortillas A few sprigs of thyme

3 Heat a large pan over medium heat and place the tortilla. Cook the tortilla until it is browned on the bottom, and flip and cook until the other side is browned as well.

4 Use a knife to cut the tortilla into piece sizes of your choice.

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LUNCH

simple chicken kale wrap PREP TIME: 11 MINUTES | COST: 50 HKD

1/2 bunch kale

1 Remove the kale ribs and chop the kale leaves into 1/2 inch segments. An easy way to do this is rolling the kale leaves up like a cigar and slicing across.

Toss the kale into the olive oil and massage the kale for a minute or so until the leaves are tender and a bit limp.

2 whole wheat tortillas 1 chicken breast 1/2 avocado 2 slices bacon

2 On a pan with some oil that is on medium heat, begin frying the chicken breast and bacon. You can fry them on the same pan but the chicken will take a longer time to cook. Flip accordingly when the meat becomes opaque.

1/2 tomato 3 tablespoons olive oil

3 After the meat is cooked, slice the tomato, avocado, and the chicken.

4 Split all the toppings you have prepared to two portions and put each portion onto a tortilla. Serve.

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LUNCH

summer pasta salad PREP TIME: 8 MINUTES | COST: 47 HKD

1/2 cup baby arugula

1 Boil the pasta in salted water that covers your pasta and cook according to the package directions. When the pasta is done cooking, drain and run the pasta under cold water.

1/2 cup baby spinach 1 small handful of sun dried tomatoes 1/2 tablespoon capers

2 On a cutting board, slice your sun dried tomatoes to small pieces.

1/2 tablespoon balsamic vinegar 1/4 tablespoon extra virgin olive oil

3 In a large bowl, combine the pasta, baby arugula, baby spinach, tomatoes, capers, vinegar, olive oil, salt and pepper together. Toss the ingredients together and top with freshly shaved cheese of your choice.

1 pinch salt and pepper 1/2 tablespoon freshly shaved cheese 1 1/4 oz whole wheat pasta

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LUNCH

creamy avocado pasta PREP TIME: 14 MINUTES | COST: 45 HKD

1 medium avocado

1 Chop up all the vegetables. After doing so sautĂŠ all of your vegetables except for the tomatoes with a little bit of olive oil on a pan on high heat. Once the vegetables are cooked, add in the tomatoes. Sprinkle some salt and pepper over for taste.

1/2 lemon 1 cup fresh basil leaves 1 pinch salt and pepper 1 red bell pepper

2 For the pasta sauce, place the avocado, lemon juice, and basil into a food processor or blender and blend for about 10 seconds. Then add a pinch of salt and pepper and blend for a few seconds.

1 cup frozen and shelled edamame 1 small onion 2 roma tomatoes Pasta of your choice

3 Then cook your pasta in boiling water and follow the manufacturers cooking instructions for how long to leave it in.

4 Mix the pasta, sauce, and vegetables together and serve.

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LUNCH

ligurian almond pesto PREP TIME: 14 MINUTES | COST: 38 HKD

1/4 cup finely grated parmesan

1 Firstly, combine the cheese, almonds, garlic, and a big pinch of salt with either a food processor or a mortar and pestle.

Do this until a thick paste forms and the almonds are broken down completely.

2 tablespoons almonds 1/2 garlic clove, coarsely chopped 1 pinch of salt

2 Then add the basil and blend together, drizzling in the olive oil bit by bit, until desired consistency.

2 cups (loosely packed) fresh basil leaves (about 2 bunches) 1/4 cup mild extra-virgin olive oil plus more for drizzling

3 Then cook your pasta by placing it into boiling water and cooking it by the manufacturers instructions. After cooking, strain the pasta into a bowl and add the pesto.

Pasta, cooked per manufacturers directions

4 Dress quickly, top with tons of parmesan and if you’re into it, a bit of butter. Serve immediately.

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LUNCH

squash ravioli PREP TIME: 15 MINUTES | COST: 40 HKD

2 yellow squash

1 Blend the cottage cheese, turkey, oregano, basil, and spinach in a food processor.

4 oz fat free turkey 8 oz spinach

2 Slice your squash into thin ribbons using a mandolin slicer or any other tool that can slice the squash into thin pieces.

3 tablespoons cottage cheese 1 teaspoon oregano

3 Take 4 ribbons and weave them into hashtags. Fill the squash ribbons with meal stuffing. Close the squash ribbons up and it is ready to eat with spaghetti sauce.

1 teaspoon basil 1/3 cup spaghetti sauce

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LUNCH

grilled chicken sandwich PREP TIME: 16 MINUTES | COST: 29 HKD

2 oz Ciabatta (or any other bread)

1 On a chopping board cut three slices off a tomato.

2 tablespoon avocado

2 On a pan on high heat with some oil on it, place the 2oz chicken breast on the pan. When the side on the pan is golden brown, flip the chicken over and cook the other side.

2 oz chicken breast 3 slices ripe tomatoes 1 pinch salt and pepper

3 Use a spoon to scoop out two tablespoons from an avocado. Use the back of a fork to mash it. Sprinkle the sale and pepper on the avocado and mix again.

4 Place the chicken breast, avocado and tomatoes on top of the ciabatta or any other bread you want to use.

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LUNCH

avocado jalapeño grilled cheese PREP TIME: 20 MINUTES | COST: 43 HKD

1 jalapeño

1 Place the jalapeño, green onions, cilantro, garlic, 1 tablespoon of olive oil, lime, and honey in a food processor and blend until broken down and well combined. If you are worried about heat, remove the seeds from the jalapeño or don’t include the jalapeño at all.

2 green onions 1/4 cup cilantro 1/2 clove garlic 1 1/2 tablespoon olive oil

2 Use a knife to cut half an avocado into thin long pieces.

1/2 lime 1 teaspoon honey

3 Preheat a grill pan or regular pan over medium-low heat. Brush the outsides of the bread with olive oil. Place the pieces of bread on the pan with the side with oil facing down. Smear 1 tablespoon of chimichurri (the mixture you made in step 1) on one piece of bread. Layer the slices of avocado on top and then place the mozzarella on top of that. Smear the remaining 1 tablespoon of chimichurri on the other piece of bread and put it on top of the sandwich. Cook on both sides until crisp and cheese has melted.

1/2 avocado 2 ounces fresh mozzarella 2 slices whole wheat bread

46

LUNCH

avocado egg salad PREP TIME: 17 MINUTES | COST: 27 HKD

2 eggs

1 In a pan of cold water, place your eggs inside and bring the stove to high heat.

When the water is at a rolling boil, turn off the heat and cover the pan and leave it in there for 10 minutes. After 10 minutes, take the eggs out of the hot water and place it in the cool water to stop the boiling process.

1/4 avocado 1/4 tablespoon light mayonnaise 1/4 tablespoon fat free plain yogurt 1 1/2 cup lettuce 1 pinch of salt and pepper

2 Crack the eggs and remove the shell.

Use a knife to cut the eggs into smaller pieces. Then cut the 1/4 of avocado into small pieces as well.

3 Toss the eggs, avocado, and lettuce together. Lastly top it off with the mayonnaise, yogurt, salt and pepper.

47

LUNCH

chicken avocado mango salad PREP TIME: 15 MINUTES | COST: 36 HKD

3 oz chicken breast

1 On a pan on high heat with some oil on it, place the 3oz chicken breast on the pan. When the side on the pan is golden brown, flip the chicken over and cook the other side. Slice the chicken into small strips.

1/4 cup avocado 1/4 cup mango 1/2 tablespoon red onion 1 1/2 cups baby red butter lettuce

2 On a cutting board, cut out enough mango and avocado to each fill up 1/4 of a cup. Cut enough red onion to fill 1/2 a tablespoon. Dice these three ingredients and combine them in a bowl.

1/2 tablespoon olive oil 1/2 tablespoon balsamic vinegar 1 pinch salt and pepper

3 Add the lettuce to the bowl and mix it with the other fruits and vegetables. Mix in the olive oil and balsamic vinegar.

Sprinkle the salt and pepper on top. Top with chicken breast.

48

LUNCH

apple, bacon, pecan salad PREP TIME: 13 MINUTES | COST: 31 HKD

1/2 apple

1 On a stove on medium high heat, cook the bacon on a pan until just crisp.

Set aside the bacon on a paper towel.

1 piece bacon 1/4 cup pecan halves

2 On a chopping board, chop the bacon into 1cm pieces. Cut the apple into thin slices.

1 1/4 ounces arugula 1/8 cup yogurt

3 Toss the bacon, arugula, pecans and the apples together. Then drizzle the yogurt, lemon juice and salt on top and toss again.

1/2 teaspoon fresh lemon juice 1 pinch salt

50

DINNER

dinner

*All recipes makes one serving.* Dinner is quite similar to lunch. It is important to have some carbohydrates, a lot of vegetables, some protein, and fruits. The recipes in this section cost less than 60 HKD and take less than 40 minutes for preparation. Any of the recipes for lunch could be eaten for dinner, but the difference is that the recipes in this section are harder to pack and take on the go and or would take longer to prepare.

51

DINNER

healthiest pizza ever PREP TIME: 38 MINUTES | COST: 39 HKD

1/2 cup dry oats

1 In a tin pan, mix up the oats, egg, and flax seed until it covers the bottom of the pan. No oil is required for this step.

Place the pan in an oven at 350F for around 15 to 20 minutes.

1 tablespoon ground flax seed 1 egg 4 tablespoon spaghetti sauce

2 Poach the chicken breast by placing the chicken in water that covers it with an inch or so. Bring the water to a boil at medium-high heat, and when it starts to boil, reduce the heat to low, cover the pot and let the chicken simmer. Check the chicken after 8 minutes. Chicken will typically finish cooking in 10 to 14 minutes depending on the thickness of the meat and whether it is has a bone.

The chicken is done when the meat is opaque. Use a fork and shred the chicken by pulling the meat apart.

1/2 cup low fat cottage cheese 1 small handful of frozen spinach 1/2 cup chopped mushrooms 1 chicken breast

3 Microwave the frozen spinach until thawed. Use a paper towel to pat it dry.

Also dry the cottage cheese to get the water out so it doesn’t make the pizza crust soggy. Chop the spinach and mushrooms into small pieces.

4 Spread the spaghetti sauce on the crust and place the cheese, vegetables and chicken on top.

52

DINNER

greek quesadilla PREP TIME: 18 MINUTES | COST: 44 HKD

2 whole wheat tortillas

1 Chop the spinach, slice the red onion, red peppers and black olives. Chop the oregano.

1/2 cup fresh spinach 1/4 red onion

2 For each quesadilla, place a tortilla on a plate and spread the spinach, onion, peppers, olives, cheese, and oregano.

Heat a large non-stick pan over medium heat for a few minutes. Place the tortilla on the pan and place another tortilla on top. Cook until the side on the pan is browned, and flip and cook the other side is browned too.

1/4 red pepper 1/4 can black olives 1/2 cup shredded mozzarella cheese 1/2 tablespoon oregano

4 Remove the tortilla off the pan and cut the quesadilla into wedges with a knife.

54

DINNER

black bean sweet potato burger PREP TIME: 14 MINUTES | COST: 38 HKD

1/2 cup chopped onion

1 Heat a pan with some oil or non stick spray. Once the pan is warm, add the garlic and onion until they are limp and start to brown a little.

1/2 cup chopped celery 2 cloves garlic 15 ounce can black beans

2 In a food processor, blend the cooked onion, beans and potato chunks and pulse five or six times. At this point the beans should be broken up but there should still be small chunks.

1/2 sweet potato 1 pinch of salt and pepper

3 Then transfer this mixture into a large bowl and stir the remaining ingredients together.

4 Form patties of your desired size and fry them on the same pan you used before but on medium heat. Cook each side until browned.

5 Serve. Eat plain or add some buns.

55

DINNER

healthy cheese burger PREP TIME: 27 MINUTES | COST: 55 HKD

2 oz lean beef

1 Roast your portabella mushrooms at 350F for 10 to 15 minutes until the mushrooms are fully cooked.

1/6 red onion 1 1/2 stalk celery chopped

2 Using a knife, dice your onion and celery into small pieces.

2 portabella mushrooms

3 Mash the beef, chopped onion and chopped celery together until it is thoroughly mixed. Shape the mixture into one patty and place it on a pan.

1 slice low fat cheese 2 large lettuce pieces 3 slices of tomatoes

4 Take the mushrooms out from the oven and pat them dry on a paper towel.

5 The patty should be done cooking on one side by now. Use a spatula a flip it over and cook until that side is brown.

6 Place the patty, lettuce, cheese and tomatoes between the mushrooms and serve.

56

DINNER

cauliflower steaks PREP TIME: 16 MINUTES | COST: 47 HKD

1/2 cauliflower

1 Remove the outer leaves and extended stem from the cauliflower you’ll be cooking. Start from the centre and slice across the entire cauliflower and put away half of it. For the half you will create the cauliflower steaks by cutting out florets that are attached to the core stem. Florets not attached to the core can be cooked on the side or reserved for another meal.

1/2 cup fresh corn 1/3 cup cherry tomato 1/4 can black beans 1 small handful cilantro 1/2 lime 1/4 tablespoon olive oil

2 Coat the cauliflower steaks with olive oil, a sprinkle of salt and pepper. Place them on a grill or pan on medium high heat. Cook each side for 3 to 4 minutes until it is lightly charred.

1/2 tablespoon paprika 1 pinch salt and pepper

3 Cut the corn of the corn cob. Cut the cherry tomatoes into quarters. Drain and rinse the black beans. Chop the cilantro. Juice the limes. In a bowl, mix together all these ingredients and add in the paprika.

4 Serve by placing the mixture over the cauliflower.

58

DINNER

broccoli cheese stuffed potatoes PREP TIME: 40 MINUTES | COST: 58 HKD

1 large sweet potato

1 Preheat oven to 450F.

1/4 head broccoli

2 Prick the sweet potatoes with a fork and place them in the oven to roast for around 30 minutes until tender. The cooking time for the potato depends on the size of the potato.

1 clove garlic 1/4 tablespoon olive oil 4 ounce white beans

3 While the potato is in the oven, cut the broccoli into florets. Mince the garlic clove. In a large skillet, heat it with the olive oil, then add the garlic. When the garlic sizzles, add the broccoli and sautĂŠ until tender. This takes around 5 to 7 minutes.

1/5 cup water 1/4 cup monterrey jack cheese 1/8 teaspoon salt

4 Drain and rinse the beans. In a food processor, blend the beans, water and cheese and salt.

5 Add the broccoli to the cheese mixture. Take the potato out of the oven and cut a slit down the centre of the potato. Add the mixture to the center and place the potato back in the oven for a minute or so until the cheese has melted.

60

DINNER

baked potato with black beans PREP TIME: 15 OR 40 MINUTES | COST: 50 HKD

1 large sweet potato

1 Wash the sweet potato and poke them with a fork several times.

1/4 cup cooked canned black beans

2 Bake the potato either by putting it in a microwave on high heat for 5 minutes on each side, or placing the potato on a cookie sheet in the oven for around 35 minutes on 400F.

1/4 cup cooked canned corn 1 tablespoon sour cream 1/4 cup shredded mozzarella cheese

3 After cooking, cut the potato open and top with black beans, corn, sour cream and mozzarella cheese.

61

DINNER

chicken pesto pasta PREP TIME: 23 MINUTES | COST: 43 HKD

1 lb chicken breast

1 Bring a large pot of salted water to a boil. There should be enough water to cover the pasta. Cook the pasta following the manufacturers instructions.

4oz brown rice pasta 1 tablespoon pesto

2 Season the chicken with the salt a pepper and rub it in the chicken for more flavor.

1/3 cup grated parmesan cheese 1 tablespoon olive oil 1 large pinch salt and pepper

3 On a hot pan with a little olive oil on medium high heat, place the chicken on top. Cook the chicken until both sides are golden brown. Flip the chicken when one side is finished cooking.

Chicken takes about 8 to 10 minutes per side on medium-high heat.

4 After the chicken and pasta is done cooking, drain the pasta and use a knife to cut the chicken into smaller pieces.

5 Mix the chicken, pasta, and pesto together and top it off with the grated parmesan cheese.

62

DINNER

soba noodle salad PREP TIME: 30 MINUTES | COST: 57 HKD

1/2 boneless shredded chicken breast

1 If you need to cook the chicken yourself, the easiest way is poaching it.

Cover the boneless chicken breast by half an inch in water, and add a big pinch of salt and pepper to the water.

Bring to a boil, cook for 3 minutes, take off heat and cover and let it sit for 15 minutes. Remove chicken from poaching liquid immediately, and shred with a fork.

2 ounces soba noodles 1/4 carrot, finely sliced into matchsticks 3/4 cup red cabbage, shredded 2 tablespoons green onion, finely chopped 2 tablespoons cilantro, finely chopped 2 bell peppers, thinly sliced

2 Next, cook the soba noodles. Place the noodles in boiling water and follow per the manufacturers instructions.

Immediately after you’re done cooking, dunk the noodles in an ice bath to stop the cooking process. Drain the noodles and lightly dry them on a paper towel.

2 tablespoons soy sauce 1 garlic clove, minced 1/4 cup, plus 1 tablespoons sesame oil

3 Then chop up all your vegetables and combine them with the soba noodles.

4 For the dressing, combine all of the ingredients in the bottom half of the ingredients list to the left. Pour it over the noodles and you are finished!

64

DINNER

tagliatelle pasta recipe PREP TIME: 19 MINUTES | COST: 45 HKD

4 oz tagliatelle pasta

1 Bring a large pot of salted water to a boil. There should be enough water to cover the pasta. Cook the pasta following the manufacturers instructions.

2 oz pancetta 1 handful fresh cherry tomato

2 Cut off the woody ends of asparagus and toss. Cut off tips of asparagus and set aside. Finely chop the remaining asparagus stalks. Finely chop the pancetta as well.

1 small bundle asparagus 1 teaspoon olive oil 2 garlic cloves 1 teaspoon cream

3 Heat some olive oil in a pan over medium heat. Add the garlic, finely chopped asparagus and pancetta into the pan. When the pancetta is almost done cooking, add in the tomato halves and cook until tomatoes are tender.

1 handful of grated parmesan cheese

4 When the pasta is almost done, add in the asparagus tips to the cooking pasta in the last couple minutes of cooking time.

5 After the pasta is done cooking, drain the pasta and asparagus tips.

6 Combine the pasta with the pancetta mixture and stir in the cream and handful of parmesan cheese.

65

DINNER

fresh linguine recipe PREP TIME: 17 MINUTES | COST: 51 HKD

1/3 pound ripe tomato

1 Bring a large pot of salted water to a boil. There should be enough water to cover the pasta. Cook the pasta following the manufacturers instructions.

1/4 tablespoon fresh basil 1/4 tablespoon fresh parsley

2 While the pasta is cooking, finely chop the tomatoes. Cut the zucchini into thin slices. Chop the basil and parsley, and dice the garlic clove. Grate the cheese.

1/2 small zucchini 1/2 clove garlic 4oz linguine (or spaghetti or angel hair)

3 In a large bowl, combine the tomatoes, basil, parsley, garlic, zucchini, garlic.

1 small handful grated cheese 1 large pinch salt and pepper

4 When the pasta is done cooking, drain it and add it to the bowl. Toss it with the olive oil. Then toss again with the cheese.

1 teaspoon olive oil

66

DINNER

burrito bowl PREP TIME: 40 MINUTES | COST: 52 HKD

1/2 cup brown rice

1 Use a rice maker to cook the brown rice. Cook according to the package instructions.

4 ounce canned black beans 1/4 clove garlic

2 While the rice is cooking, dice 1 clove garlic. In a medium pot, heat 2 tablespoons of olive oil and add the garlic for 1 minute before it browns. Add the black beans with the can liquid and cilantro. Bring to a boil, then simmer 15 minutes until the liquid condenses. Add a pinch of salt as desired.

1/2 tablespoon olive oil 1 large pinch salt 1/2 tomato 1/2 avocado 1/2 corn

3 Meanwhile, wash the tomatoes and slice them in halves. Remove the pit from the avocado and dice half of it.

Cut the corn off the cob. Chop the fresh cilantro.

1 teaspoon cilantro 1 teaspoon sour cream or hot sauce

4 To serve, place all components in a bowl. Top it with sour cream or hot sauce.

68

DINNER

vegetable fried rice PREP TIME: 24 MINUTES | COST: 49 HKD

1/4 large garlic clove

1 Dice the onion and mince the garlic.

Peel the carrots and turnips and dice it.

Shred the cabbage. Chop of the bottom of the bok choy and thinly slice the leaves.

1/4 yellow onion 1 carrot 1/2 turnips

2 In a large skillet or wok, heat the sesame oil and sautĂŠ the carrots, onion and turnips for 2 minutes. Add the bok choy and cabbage in and sautĂŠ for another 2 minutes. Add the eggs and scramble them in for 1 minute. Add the garlic, peas, rice, soy sauce, salt, and pepper. Keep stirring until all the rice is coated.

1/8 small cabbage 1 small bok choy head 1 tablespoons sesame oil 1 egg 1/4 cup frozen peas 1 cup cooked brown rice 1/2 tablespoon soy sauce 1 pinch salt and pepper

70

DINNER

vegetarian curry PREP TIME: 40 MINUTES | COST: 60 HKD

1/8 head cauliflower

1 In a large pan on medium heat, add the olive oil. Add onions and sautĂŠ until they are translucent. This takes about five minutes. Add cauliflower and pepper, and continue to cook until the cauliflower starts to soften. This takes another five minutes.

1/4 red pepper 1/4 small red onion 1/2 tablespoon olive oil 1 clove garlic

2 While the vegetables cook, combine the olive oil, garlic and spices in a sauce pan. Heat and whisk until this mixture is warm and combined. Add the mixture, beans, zucchini and vegetable broth to the vegetables and continue to cook this uncovered for around 25 minutes. Stir occasionally.

1/2 tablespoon curry 1/4 teaspoon cinnamon 1 large pinch salt 1 large pinch cumin 1 large pinch clove 1 pinch paprika

3 Remove from heat and serve with rice.

1/4 can garbanzo beans 1/8 small zucchini 1/4 cup vegetable broth

71

DINNER

rice bowl with fresh vegetables PREP TIME: 37 MINUTES | COST: 54 HKD

1/2 cup dry brown rice

1 Cook the brown rice according to the package instructions.

1/4 bunch broccoli

2 Chop the broccoli into florets, and stream the florets until crisp tender.

1/4 napa cabbage 1 green onion

3 Thinly slice the cabbage, green onion and radish. Peel the raw beets and carrots, and cut them into thin strips.

1/4 bunch radishes 1/3 beets

4 Peel the ginger and finely mince it and mix it with the olive oil, rice vinegar and soy sauce.

1/2 carrots 1/4 ginger

5 Serve by placing rice at the bottom of the bowl, drizzling the mixture from step four on top. Top with all the vegetables.

Finish it off by squeezing the lemon juice onto the rice.

1 tablespoons olive oil 1 tablespoons seasoned rice vinegar 1 tablespoons soy sauce 1/4 lemon

72

DINNER

skewers with pesto quinoa PREP TIME: 33 MINUTES | COST: 60 HKD

1/2 cup quinoa

1 Rinse quinoa with your hands for about 2 minutes so that all the saponins are removed.

4 large shrimps 1/4 red pepper

2 Fill a medium pot with water and add the quinoa and salt and bring the water to a boil. When the water starts to boil, reduce the heat to low and cover the pot. Let it simmer for 15 minutes. After 15 minutes, turn the heat off and leave the cover on for an additional 5 minutes.

Then fluff the quinoa with a fork and set it aside in a large bowl to cool.

1/4 red onion 1/4 yellow squash 1 large pinch thyme and oregano 2 large pinches salt and pepper 1/4 lemon Olive oil

3 While the quinoa is cooking, chop the herbs and vegetables into bite-sized pieces. Toss the vegetables with 1/4 tablespoon of olive oil, a pinch of salt and pepper, and half of the herbs. Toss the shrimp with 1/8 tablespoon olive oil, a pinch of salt and pepper, and the other half of the herbs. Place the shrimps and vegetables each on a skewer.

4 Heat a grill pan to medium high heat, and grill the vegetables for about 6 to 7 minutes until tender. Grill the shrimps until meat is bright pink. Serve everything together.

74

DINNER

grilled chicken quinoa salad PREP TIME: 36 MINUTES | COST: 49 HKD

4 oz chicken cutlets

1 Rinse quinoa with your hands for about 2 minutes so that all the saponins are removed.

1 pinch salt and pepper 1/8 lemon juice

2 Fill a medium pot with water and add the quinoa and salt and bring the water to a boil. When the water starts to boil, reduce the heat to low and cover the pot. Let it simmer for 15 minutes. After 15 minutes, turn the heat off and leave the cover on for an additional 5 minutes.

Then fluff the quinoa with a fork and set it aside in a large bowl to cool.

1/4 teaspoon extra virgin olive oil 1/8 cup uncooked quinoa 3/16 cup water 1/16 cup red onion 1/2 cup cucumber 1/4 cherry tomatoes

3 Season chicken with salt and pepper, and the olive oil. Pat the meat with your fingers.

1 small handful crumbled feta

4 On a pan on high heat with a little bit of oil, cook the chicken until cooked and firm on both sides (meant should be opaque. Then transfer the chicken to a cutting board and slice it into 1-inch pieces.

5 Dice all the vegetables. Then mix the quinoa with the vegetables. Drizzle mixture with lemon. Then add the grilled chicken and feta on top.

75

DINNER

black bean quinoa PREP TIME: 29 MINUTES | COST: 53 HKD

1/2 cup quinoa (uncooked)

1 Rinse quinoa with your hands for about 2 minutes so that all the saponins are removed.

4 ounce can black beans 1/2 small bell pepper

2 Fill a medium pot with water and add the quinoa and salt and bring the water to a boil. When the water starts to boil, reduce the heat to low and cover the pot. Let it simmer for 15 minutes. After 15 minutes, turn the heat off and leave the cover on for an additional 5 minutes.

Then fluff the quinoa with a fork and set it aside in a large bowl to cool.

1/4 tablespoon oregano 1/4 teaspoon garlic powder 1/4 teaspoon cumin 1/4 teaspoon salt

3 While the quinoa is cooking, prepare the vegetables. Dice the peppers, and drain and rice the black beans.

4 When the quinoa is done, transfer it to a bowl, letting it cool. Mix in the peppers, black beans, and all the other ingredients.

76

DINNER

apple almond quinoa PREP TIME: 26 MINUTES | COST: 56 HKD

1/2 cup quinoa

1 Rinse quinoa with your hands for about 2 minutes so that all the saponins are removed.

1/2 apple 1 tablespoon chives

2 Fill a medium pot with water and add the quinoa and salt and bring the water to a boil. When the water starts to boil, reduce the heat to low and cover the pot. Let it simmer for 15 minutes. After 15 minutes, turn the heat off and leave the cover on for an additional 5 minutes.

Then fluff the quinoa with a fork and set it aside in a large bowl to cool.

1/4 cup almonds 1/4 cup craisins 1/2 tablespoon olive oil 1/4 teaspoon salt 1 teaspoon fresh lemon juice (optional)

3 While the quinoa cooks, cut the apple into small pieces and thinly slice the chives. Place the almonds in a dry pan and toast them over medium low heat for a few minutes. Stir the almonds frequently until they are fragrant and lightly browned.

4 When the quinoa is done, transfer it to a bowl. Add the apples, chives, almonds, craisins, olive oil, salt, and lemon juice.

Mix it together and serve.

78

DINNER

mexican lasagna PREP TIME: 40 MINUTES | COST: 57 HKD

3 ounces “No Boil� lasagna noodles

1 Preheat oven to 400F.

1/2 cup cooked black beans

2 Chop the green onions into thin slices and the cilantro finely. Drain and rinse the beans

1/2 cup frozen corn 2 ounces shredded cheese (your choice)

3 In a small baking dish, spread a thin layer of tomatoes on the bottom of the pan. Place one layer of noodles on top.

On top of the noodles, place a layer of black beans, green onions, corn, cilantro, and spread over another layer of tomatoes. Sprinkle a layer of cheese, garlic powder, and salt.

2 green onions 1/8 cup fresh cilantro 9 ounce crush tomatoes 1 teaspoons garlic powder Few pinches of salt

4 Repeat step 3 with the remainder of the ingredients until you run out of ingredients. On the top layer of noodle, sprinkle with the remaining cheese.

Cover your lasagna with aluminum foil and bake for 30 minutes.

79

BIBLIOGRAPHY

SOURCES THAT HELPED ME WITH THE PROCESS OF

MAKING THIS MAGAZINE

PAGES 3 - 5: BEFORE YOU START...

"Healthy Eating for Young People." HealthEd. Ministry of Health, 1 Aug. 2012. Web. 25 Jan. 2015. <https://www.healthed.govt.nz/resource/ healthy-eating-young-people>.

Kenny, Tim. "Healthy Eating." Patient.co.uk. Egton Medical Information Systems Limited, 20 June 2014. Web. 22 Jan. 2015. <http:// www.patient.co.uk/health/healthy-eating>.

Mayfield-Blake, Rachael. "Healthy Eating." Bupa.

Bupa's Health Content Team, Aug. 2012. Web. 25 Jan. 2015. <http://www.bupa.co.uk/ individuals/health-information/directory/h/ healthy-eating>.

Pryke, Rachel. Weight Matters for Young People: A Complete Guide to Weight, Eating, and Fitness. Oxford: Radcliffe Pub., 2006. Print.

"Why Is It Important?" President's Council on Fitness, Sports & Nutrition. President's Council on Fitness, Sports & Nutrition, n.d. Web. 24 Jan. 2015. <http://www.fitness.gov/eat-healthy/whyis-it-important/>.

Brown, Nancy, Ph.D. "Sports Nutrition." Sutter Health. Palo Alto Medical Foundation, Oct. 2013.

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Buckner, Derek. "Why Should Teens Have a Healthy Diet?" Livestrong. Demand Media, Inc, 03 Feb. 2011. Web. 25 Jan. 2015. <http:// www.livestrong.com/article/373121-why-shouldteens-have-a-healthy-diet/>.

Donovan, Mary Deirdre. Eat Better, Feel Better: A Visual Directory of Foods and the Nutrients They Contain, plus a Unique Section on Combating Common Ailments. Allentown, PA: People's Medical Society, 1998. Print.

Duigan, James, and Maria Lally. The Clean & Lean Diet: 14 Days to Your Best-ever Body. London: Kyle Cathie, 2010. Print.

Duyff, Roberta Larson. American Dietetic Association Complete Food and Nutrition Guide. Hoboken, NJ: John Wiley & Sons, 2006. Print.

"Healthy Eating for Teenagers." Nidirect Government Services. Crown, n.d. Web. 25 Jan. 2015. <http://www.nidirect.gov.uk/healthyeating-for-teenagers>.

"Healthy Eating For Teens." Nutrition.com.sg.

Nutrition.com.sg, n.d. Web. 25 Jan. 2015. <http://www.nutrition.com.sg/he/heteens.asp>.

PAGES 6 - 79: RECIPE INSPIRATIONS The Kitchy Kitchen Blogilates A Couple Cooks Naturally Ella

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EAT WELL, LIVE WELL BY: JOANNA LO