Rebecca Coventry (Bournville): Super avo-toast
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Kimberley McDonald (Bournville): Beef massaman curry with butternut squash
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Aveegail Joyce Mangunay (Manila): Quinoa and tofu bowl
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Tracy Serdeùa (Manila): Good ol’chicken afritad HEALTH
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Megan Finch (Birmingham): Healthy stirfry
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Biela Bronislava (Bratislava): Green smoothie & mango chia mousse
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Camila Cordero (Costa Rica): Simple & healthy lunch
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Olivia Bath (Bournville): Diet Coke chicken
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SAFETY
Olivia Bath (Bournville): Healthy tortilla
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Donna Debenham (Bournville) : Overnight oats
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Cathie Colwell (Bournville): Vegan chickpea curry
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Cathie Colwell (Bournville): Superfood salad with mozzarella and hummus for lunch
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Gabrielle Delcuratolo (Bournville): Salmon with veggies and buckwheat
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Alam Syed M (Bournville): Grilled Salmon
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Gary Swain (Bournville): Rhubarb crumble
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Ewa Tomczyk (Bournville): Vegan rafello
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Kathryn G Austria (Manila): Green tuna salad with apples & avocado in mustard vinaigrette sauce 21 Raizza T Antiligando (Manila): Yogurt based tuna-beef pita
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Carlos A Vega (Costa Rica): Grilled salmon and veggies
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Jennifer Vargas (Costa Rica): Chicken fajitas & avocado wrap
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Julia I Adams (Deerfield): Appetizer alert! This is called cowboy caviar
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Qian Lin (Deerfield): Summer tomato, mango & avocado
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Ashish Kumar (Delhi): Corn soya chaat with crunchy peanuts
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Sonia Kaushik (Delhi): Healthy sweet corn soup
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Sue T Fuglem (Deerfield): Healthy baked crab cakes
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SUPER AVO-TOAST Rebecca Coventry (BOURNVILLE)
Poached eggs, avocado and Bacon on toast ;-)
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BEEF MASSAMAN CURRY WITH BUTTERNUT SQUASH Kimberley McDonald (BOURNVILLE)
Ingredients: 2x 150g diced beef 300 g butternut squash 80 g spinach 15 g cashew nuts 1 brown onion
2 tbsp. Massamam curry paste 40 g creamed coconut large handful of fresh coriander.
Preparation: Peel squash into long strips, roughly chop coriander. Place butternut squash on a baking tray with drizzle of oil and salt (place to one side) Dissolve creamed coconut in 200ml boiling water. Cook onion for 5mins in a pan, then add beef and brown for 5 mins and then add curry paste for 1 min. Add the creamed coconut, place lid and simmer. Then add spinach and half of coriander leaves. Cook butternut squash in oven for 15 mins. To serve, place beef on butternut squash and sprinkle with cashew nutes and coriander.
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QUINOA AND TOFU BOWL Aveegail Joyce Mangunay (MANILA)
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Ingredients: Quinoa 1 cup of quinoa (1:2 quinoa:water ratio) A teaspoon of minced garlic Dried shiitake mushrooms (if you have fresh mushrooms, the better!) Carrots (diced)
Tofu sisig Tofu block Mayo (can use half greek yogurt, half sour cream as alternative) Bell pepper Onion Oyster sauce Salt and pepper to taste
Toppings Kimchi Leeks Sesame seeds Bibimbap sauce Gochujang Soy sauce Mirin Honey or sugar Sesame oil
Preparation: Quinoa: Dump quinoa, water, garlic, and shiitake mushrooms in a rice cooker. Stir a bit, then forget about it (well, until it automatically stops cooking) Tofu sisig a. Put mayo, oyster sauce in a bowl and mix. Add salt + pepper to taste. b. Cut the tofu into small blocks. c. Fry in oil (grilling it works too) til golden brown then set aside. d. In a pan, sautee diced bell peppers and onions in oil. e. Add fried tofu then add the mixture f. Stir until well incorporated Bibimbap sauce: In a bowl or jar, combine gochujang (korean red pepper paste), soy sauce, sesame oil, gochujaru (korean red pepper powder), honey or sugar, mirin then stir until well combined. Putting it all together: Scoop cooked quinoa into your lunch container then top it with the tofu sisig. Add the bibimbap sauce and kimchi; sprinkle leeks and sesame seeds.
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GOOD OL’ CHICKEN AFRITADA Tracy Serdeña (MANILA)
This is a popular Spanish-influenced Filipino dish; a stew of pan-fried chicken pieces and tomato sauce with some potatoes, carrots, green peas and bell peppers. Yummy!
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HEALTHY STIRFRY Megan Finch
(BIRMINGHAM)
Ingredients: Asparagus Baby Corn Mange Tout Kale and King Prawns
Preparation: Add 1 teaspoon of coconut oil to a pan and stir fry vegetables on a medium-high heat for 10 minutes. Add king prawns (raw or cooked) and cook until pink. Finish with a table spoon of sweet chilli sauce and a squeeze of lime juice!
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GREEN SMOOTHIE & MANGO CHIA MOUSSE Biela Bronislava ( B R AT I S L AVA )
Smoothie: Spinach, avocado, coconut milk, mint, celery, Mousse: Mango, chia seeds, cherries.
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SIMPLE & HEALTHY LUNCH
Camila Cordero ( C O S TA R I C A )
For lunch I made a very simple and healthy dish! Cabbage, beet and carrot salad, beans, roasted veggies, scrambled egg and avocado! Roasted veggies: Chop carrot and broccoli sprinkle with sea salt and olive oil and bake on 300ยบ C for 30 minutes. Salad: Chop lettuce, shred beets, cabbage and carrot. For the dressing just sprinkle lime, olive oil, white wine vinegar. Beans: Place crock pot with water, onion and garlic and let cook for 8 hours on low.
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DIET COKE CHICKEN O livia Bath (BOURNVILLE)
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Ingredients 2 chicken breastsdiced 1/2 tsp chinese 5 spice sea salt 1 red onion sliced 6 mushrooms quartered 3 cloves garlic finely chopped 1.5 cm fresh ginger finely
chopped 2 tbsp tomato puree 1 tbsp worcestershire sauce 2 tbsp dark soy sauce 1 tbsp vinegar (we used sherry vinegar, but you can use balsamic, white wine, red wine or rice vinegar) 1/2 red pepper cut into strips 1/2 green pepper cut into strips
1/2 yellow pepper cut into strips 6 baby corn cut in half length ways 1 chicken stock pot 1/2 chicken stock cubes 1can Diet Coke or Pepsi Max 5 spring onions roughly chopped Avocado Frylight
Preparation: 1. Spray a frying pan with Frylight and heat gently 2. Add the chicken, sprinkle with the 5 Spice and season. Stir and cook until the chicken has started to brown 3. Remove the chicken from the pan, add a few more sprays of Frylight then fry off the onions, ginger, garlic and mushrooms 4. Cook until they start to soften 5. Add peppers, baby corn, tomato puree, soy sauce, Worcestershire sauce and vinegar. Stir then add the Coke/Pepsi. Stir and bring to the boil. 6. Stir in the half a stock cube and the stock pot and simmer, uncovered, for 10 minutes 7. When the sauce has started to thicken and go a bit syrupy, return the chicken to the pan and stir in the spring onions 8. Simmer for another 10 minutes. Check the consistency and if it's not quite thick enough simmer for a bit longer, until the required consistency is reached Servings: 4 portion.
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HEALTHY TORTILLA O livia Bath (BOURNVILLE)
Ingredients 12 Eggs Potatoes Peas Tender steam broccoli
Onions Tomatoes 50 g chorizo Bacon Garlic Baked beans
Preparation: Fry the onions and garlic in fry light in a large circular pan. Add the bacon and a small amount of chorizo to the pan and fry until the bacon is cooked. Whilst you are cooking the bacon, chorizo, onions and garlic, parboil the new potatoes in a pan until they start to soften. Add the broccoli, par-boiled potatoes and peas to the pan. Arrange to ensure there is an equal distribution of vegetables. Then pour the whisked eggs over the vegetables. Fry in the pan until the egg starts to solidify and add chopped tomatoes to the top. Put in the oven for 15 minutes to bake and then serve with baked beans!
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OVERNIGHT OATS Donna Debenham (BOURNVILLE)
Ingredient: 40 g porridge oats fat free yogurt (raspberry shown here) and fresh fruit (raspberries)
Preparation: Place in jar either mixed or layered depending on taste. Place jar in fridge overnight. Enjoy for breakfast the next day. Perfect for breakfast on the go! You can also change the yogurt and fruit to any combination you like! I like raspberries, but anything goes!
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VEGAN CHICKPEA CURRY Cathie Colwell (BOURNVILLE)
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Ingredient: ½ red onion 2 tablespoons olive oil 1 clove of garlic ½ thumb-sized piece of ginger ½ a red chili (if you like it spice like Dave, leave the seeds in!) 1 tbsp curry powder 1 tsp cumin powder 1 tsp ground coriander 1 tsp ground paprika
1 400g tin chopped tomatoes 1 400g tin coconut milk 1 400g tin of chickpeas (drained and rinsed 1 tsp salt ½ tsp ground black pepper small bunch of coriander zest of ½ lime juice of ½ lime 1 avocado
Preparation: Heat the oil on a medium heat, thinly slice the onion and garlic and add to the pan. Grate the ginger into the pan, no need to remove the skin! Thinly slice the chilli and add to the pan. Add the spices and cook for 30 seconds, add the chopped tomatoes, coconut milk and chickpeas. Add the salt and pepper, chop the coriander and add to the pan along with the lime zest, add the lime juice, season to taste and serve with avocado and the grain of your choice. Lovely!
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SUPERFOOD SALAD WITH MOZZARELLA AND HUMMUS FOR LUNCH
Cathie Colwell (BOURNVILLE)
Ingredient: Mixed Leaves Cherry tomatoes Cucumber Pepper Celery Scallions Radish
Preparation: Make upside down in box so can be served on a plate with leaves at the bottom!
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SALMON WITH VEGGIES AND BUCKWHEAT Gabrielle Delcuratolo (BOURNVILLE)
Ingredients: Salmon Garlic Parsley Olive oil
Salt and pepper Courgettes Green beans Red peppers Buckwheat
Preparation: 1. Pre heat the oven at 180 degrees 2. Sprinkle some chopped up garlic and parsley over the salmon 3. Drizzle some olive oil over the salmon and don’t forget the salt and pepper 4. Place in the oven for 20-30 minutes Vegetables are fried in a pan with oil, garlic, salt and pepper. Vegetables used here – courgettes, fine green beans and red peppers but even some roasted or boiled vegetables would go great I have tried buckwheat for the first time this week. I would describe it as a cross between quinoa and cous cous and I love it! Prepared in the same way as cous cous. I have added some toasted pitta bread on the side as this was meal was leftovers from the night before and I’d gobbled too much buckwheat up to leave enough for lunch the next day. And fruit for dessert (pear and apricot)!!
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GRILLED SALMON Alam Sy ed M (BOURNVILLE)
Preparation: Grilled Salmon fillet marinated lightly in Indian spices, on a bed of quinoa diced in chopped sun-dried tomatoes and black olives. Topped with asparagus and a coriander sauce.
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RHUBARB CRUMBLE Gary Swain
(BOURNVILLE)
Ingredients: Filling 1 kg rhubarb 50 g coconut blossom sugar 1 tsp ground ginger
Topping 130 g flour 30 g porridge oats 50 g coconut blossom sugar 75 g vegan 'butter' 1 tsp mixed spice
Preparation: Wash and chop rhubarb into 5 cm chunks, put in pan over medium heat with sugar and ginger. Cook gently until it starts to soften, add a little water if gets too dry, take off heat To make crumble, mix flour, oats, spice and sugar, rub in the butter until it resembles breadcrumbs. Put fruit in an ovenproof dish, spoon crumble over the top. Oven 180c 350f gas mark 4 , bake 40 mins or until top is crisp and golden.
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VEGAN RAFELLO Ewa Tomczyk (BOURNVILLE)
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Ingredients: ½ glass of cashew nut 1 glass of coconut flakes ¼ cup of melted coconut oil ¼ cup of maple syrup 2 tablespoons of solid coconut milk pinch of salt 15 pieces of almonds coconut flakes for coating
Preparation: Put coconut milk into the fridge overnight. Open the next day. The solid part of the milk will separate from the liquid - it's the cream/coconut mass. Cashew nuts soak in warm water for a minimum of one hour. It's best for the whole night. Strain. Put the filtered nuts in a chopping bowl and together with coconut, molten oil, maple syrup, coconut milk and salt. Mix the mass into a smooth cream. (it can also be done with a blender). Put into a bowl, cover with foil and cool for one hour. After that time, take it out of the fridge and form the balls from the mass inserting the almond in the middle of each. At the very end, coat in coconut flakes. Store in a refrigerator for one week. Enjoy! <3
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GREEN TUNA SALAD WITH APPLES & AVOCADO IN MUSTARD VINAIGRETTE SAUCE Kathryn G Austria (MANILA)
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Ingredients: Salad: Lettuce Cucumber Red cabbage Cilantro Parsley Organic string beans Apples Avocado Corn Cherry tomatoes
Mustard vinaigrette: Balsamic vinegar Olive oil Lemon Mustard powder Honey Salt & pepper
Preparation: Mix all together and top with your preferred tuna and black olives. Enjoy!
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YOGURT BASED TUNA-BEEF PITA Raizza T Antiligando (MANILA)
Ingredients: Angus Beef Tuna Carrots Raisins Spring onion Pita with oats, chia & sesame seeds Various fruits and veggies Yogurt-based dips: cheese and aoli Also includes our very own MDLZ products: Calumet baking powder, Kraft singles, Cheez Whiz
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GRILLED SALMON & VEGGIES Carlos A Vega ( C O S TA R I C A )
What's healthier than some grilled salmon and tuna with a side of mushrooms and asparagus? Just throw on some olive oil, salt, pepper and you're good to go!
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CHICKEN FAJITAS & AVOCADO WRAP Jennifer Vargas ( C O S TA R I C A )
A 30 minutes delicious healthy lunch! This is a great option for busy people that don't have much time to prepare a healthy meal.
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Ingredients: 1 chicken breast 1 small onion 1/2 red pepper 1 avocado 1 tomato 4 Flour low fat tortillas
For the seasoning: 1 tsp Soy sauce ½ tsp Jamaican curry ¼ tsp Garlic powder Salt Grinded pepper Sesame oil
Preparation: Cut the chicken breast into small strips and season it with the ingredients. Cook the chicken in a stir pan with the Sesame oil until golden, add the onion and red pepper until is all mixed and tender. Top the tortillas with the fajitas, add the avocado and tomato, for dressing you can use cilantro and lemon, but NO dressing is needed because the chicken has a lot of flavor from the seasoning. Try this at home, you´ll enjoy it and it is a low calorie dish :)
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COWBOY CAVIAR Julia I Adams (DEERFIELD)
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Ingredients: Dressing 1/2 cup of olive oil 1/4 cup of sugar (or stevia for less calories) 1/4 cup of white wine vinegar 1 teaspoon of chili powder 1 teaspoon of salt
Caviar 2-3 chopped peppers (any color) 1 red onion 1 can of Super sweet corn 1 can of black beans 1 can of black eyed peas
Preparation: Whisk togetherall the dressing ingredients to make the dressing. Really, you can add any veggies/beans in that you want. Mix the veggies/beans and dressing all together and that is it! Recommended to refrigerate for at least one hour, however overnight is best to eat the next day.
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SUMMER TOMATO, MANGO & AVOCADO Qian Lin (DEERFIELD)
Mix diced tomato, mango and avocado with some salt and oregano.
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CORN SOYA CHAAT WITH CRUNCHY PEANUTS
Ashish Kumar (DELHI)
The dish is all steamed items with a couple of spoons of Olve oil to add a little more taste. Recipe is simple, steam up corn, french beans, soya chunks, carrots, then add a spoon of olive oil, onion, tomatoes, Bell peppers, lemon juice and heat on flame/fry for 10 minutes. for garnishing shallow fry peanuts and add boiled egg with sprinkles of Chaat masala and salt to taste. you may add chillies directly if you want else add to plate alognside your Corn Soya Chaat. Enjoy..... this is healthieee, belive it...
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HEALTHY SWEET CORN SOUP Sonia Kaushik (DELHI)
My Indian Veg Soup Recipe 2 cup corn kernels, 1 potato, 1 cup peas, 1 chopped carrots, 10 chopped beans, chopped onion , 3 cup water, pepper powder, salt. Heat butter and add veggies , saute for 5min . Add water and boil till all gehra cooked, while the soup boil, mix corn starch. Add salt and pepper. Serve sweet corn healthy soup.
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HEALTHY BAKED CRAB CAKES Sue T Fuglem (DEERFIELD)
Ingredients: 1 egg plus 1 egg white 1 tablespoon dijon mustard Juice from 1 lemon 1/2 teaspoon paprika 1/4 teaspoon freshly cracked black pepper 8 ounces crab meat
1/2 cup whole wheat panko bread crumbs 2 cloves garlic, minced 1/2 jalapeno, minced 1 green onion, chopped Olive oil or oil spray 1/2 cup nonfat plain Greek yogurt
1 teaspoon dijon mustard 1 green onion, finely chopped Juice of 1/2 lemon 1/2 teaspoon cayenne Pinch freshly cracked black pepper
Preparation: 1. Heat oven to 400F. 2. In a large bowl, whisk together eggs, dijon, lemon juice, paprika, and black pepper. Stir in crab, garlic, jalapeno, and green onion. Gently stir in bread crumbs until just combined. 3. Form mixture into 8 patties and place on a baking sheet lined with parchment or a silicone baking mat. Lightly brush or spray the tops of each with olive oil. 4. Bake for 15 minutes or until the tops are lightly golden. Remove from the oven and serve with sauce. 1. To make the sauce, whisk together all ingredients from Greek yogurt through cracked black pepper, until smooth
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HEALTHY IMAGINATION! Know and prepare you too these incredible healthy recipes shared by your MDLZ co-workers in the HS&Q month.
CLICK HERE MBS Heatlhy Cooking Book