Yummy Tummy - NLSLAB CIP: Recipe Book

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6 RECIPES FOR PRESCHOOLER S& 6 COM PLEME FOODS FOR INNTARY FANTS

INSIDE!

Carrots

Bananas

M a n g o & a rr o t G r a n o C

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Acknowledgements The completion of the project would not have been possible without the assistance and guidance from our course facilitator, Assoc. Prof. Eleanor O. Sibug. Our team wants to extend our heartfelt gratitude to her for her unwavering support all throughout this project. As well as thank her for honing our skills in the preparation of meals and inspiring us. We’d also like to express our appreciation for each group member’s active participation and cooperation. The fulfillment of this project is all through because of everyone’s efforts and hard work. We appreciate everyone’s contribution of their knowledge and skills and engaging in such a fruitful and inspiring initiative.

Above all, we want to express our gratitude to our Almighty God for providing us with the power, wisdom, and ability to carry out this project.

Introduction Nutrition plays a vital role in the life of people. It is particularly essential for infants and pre-school children as both are considered foundation years in which they must gain adequate amounts of energy and nutrients from the foods they eat in order to support their growth and development. Infants and pre-school children have different nutritional requirements based on their age and gender that must be considered when making meals for them.

Infants and pre-school age children have nutritional needs that would support their growth, development, and overall health, which can be met by having adequate amounts of energy and nutrients in the food that they eat.

Thus, it is vital that the meals for infants and pre-school age children are planned very well. Food sources that are locally available and nutrientdense were utilized. Through using locally-available food items, the meals are accessible, economical, and affordable.

In exploring the life stages of infancy and pre-school age, a book was produced and tailored to help meet the changing needs of an infant and pre-school children. This book was created by 2nd year Bachelor of Science in Nutrition and Dietetics students from the University of Santo Tomas that aspire to serve and aid guardians in feeding their children nutritious yet affordable recipes.

Nutrition Information Males (%REI and % RNI)

CALORIES: 908kcal (126%) CARBOHYDRATES: 71.1g (71%) PROTEIN: 18.6g (109%) FAT: 62.1 g (207%) VITAMIN A: 441 ugRE (110%) VITAMIN C: 55 mg (138%) VITAMIN D: 1.3 ug (26%) CALCIUM: 460 mg (115%) IRON: 4.6 mg (46%) ZINC: 1.56 mg (37%) FOLIC ACID: 206 ug (258%) MAGNESIUM: 89 mg (178%)

Females (%REI and % RNI) CALORIES: 908kcal (144%) CARBOHYDRATES: 71.1g (84%) PROTEIN: 18.6g (124%) FAT: 62.1 g (248%) VITAMIN A: 441 ugRE (110%) VITAMIN C: 55 mg (138%) VITAMIN D: 1.3 ug (26%) CALCIUM: 460 mg (115%) IRON: 4.6 mg (51%) ZINC: 1.56 mg (42%) FOLIC ACID: 206 ug (294%) MAGNESIUM: 89 mg (178%)

Fish and Vegetables Porridge and Mango Puree

A nutrient packed porridge recipe with carrots, potato, and mungbean, topped with fish.

Preparation Time: 15 minutes Cooking Time: 1 hr 15 minutes

Ingredients Procedures ¼ cup canola oil 35g Tilapia 2 cups water (for boiling potato, carrot, and mungbean) 85g Potato, cut into cubes 45g Carrot, cut into cubes 75g mungbean 1 cup water (for washing rice) 5 cups water (for cooking rice) 80g White rice For Mango Puree: 70 grams ripe mango, cut into cubes ¼ cup water

1. Heat the oil.

2. Fry the tilapia.

3. Debone the fish.

4. Cut into chunks. Set aside.

5. Boil the potato, carrots, and mungbean until soft.

6. Mash the boiled potato, carrots, and mungbean. Set aside.

7. Wash the rice.

8. Pour water in a cooking pot and put in the rice then cook for 30 minutes or until the texture becomes thick, while constantly stirring.

9. Put the mashed potato, carrots, and mungbean in the porridge and mix.

10. Add the fish chunks as topping in the porridge.

11. Serve with water.

Mango Puree

A perfect homemade dessert purée made from sweet bright yellow mango.

1. Place the mango in the blender and blend.

2. Add 1/4 cup drinking water.

3. Blend again until smooth.

4. Serve.

Nutrition Information Males (%REI and % RNI)

CALORIES: 396 kcal (55%) CARBOHYDRATES: 71.5 g (72%) PROTEIN: 12.4 g (73%) FAT: 5.0 g (13%) VITAMIN A: 433 ugRE (108%) VITAMIN C: 64 mg (160%) VITAMIN D: CALCIUM: 125 mg (31%) IRON: 3.4 mg (34%) ZINC: 1.5 (36%) FOLIC ACID: 100 ug (125%) MAGNESIUM: 55 mg (110%)

Females (%REI and % RNI) CALORIES: 396 kcal (63%) CARBOHYDRATES: 71.5 g (84%) PROTEIN: 12.4 g (83%) FAT: 5.0 g (20%) VITAMIN A: 433 ugRE (108%) VITAMIN C: 64 mg (160%) VITAMIN D: CALCIUM: 125 mg (31%) IRON: 3.4 mg (38%) ZINC: 1.5 (41%) FOLIC ACID: 100 ug (143%) MAGNESIUM: 55 mg (110%)

Carrot, Sweet Potato, Rice Porridge with Shredded Chicken A warm and filling porridge recipe with flavors of fresh vegetables and savory shredded chicken. Introduce a cost-effective and easy-to-prepare food that will give nourishment to your baby.

Preparation Time: 15 minutes Cooking Time: 45 minutes

Ingredients Procedures 2 cups water (for boiling chicken) 35 grams chicken 45 grams carrots, chopped finely 85 grams sweet potato, chopped into small cubes 2 cups water (for washing rice) 4 cups water (for cooking rice, carrots, and sweet potato) 80 grams white rice For the Puree: 70 grams ripe mango, chopped finely 40 grams banana, chopped into circles

1. Pour water in a deep pan.

2. Add the chicken and let it boil to cook.

3. Once cooked, let it cool and shred the chicken into small pieces. Set aside.

4. Wash the rice thoroughly.

5. Combine the washed rice, chopped carrots, and sweet potato in a deep pan and add water.

6. Cover the pan and let it boil to cook. Turn off the heat after cooking.

7. Mash the carrot sweet potato rice porridge using a spatula.

8. Add the shredded chicken in the porridge and mix well.

9. Serve with the mango banana puree and water.

Mango and Banana Puree

Create a delicious tropical fruit puree recipe for your baby with no more than two locally available ingredients. Fill your little baby with a refreshing puree packed with essential nutrients.

1. Sieve the chopped mango through a strainer to make it smoother.

2. Mash the chopped banana.

3. Mix the pureed mango and mashed banana together.

4. Serve.

Nutrition Information Males (%REI and % RNI)

CALORIES: 270kcal (38%) CARBOHYDRATES: 37.7g (38%) PROTEIN: 10.4g (61%) FAT: 8.7 g (29%) VITAMIN A: 398 ugRE (100%) VITAMIN C: 48 mg (120%) CALCIUM: 130 mg (33%) IRON: 2.7 mg (27%) ZINC: 4.2 mg (33%) FOLIC ACID: 73.2 ug (92%) MAGNESIUM: 58 mg (116%)

Females (%REI and % RNI) CALORIES: 270kcal (43%) CARBOHYDRATES: 37.7g (44%) PROTEIN: 10.4g (69%) FAT: 8.7 g (35%) VITAMIN A: 398 ugRE (100%) VITAMIN C: 48 mg (120%) CALCIUM: 130 mg (33%) IRON: 2.7 mg (30%) ZINC: 4.2 mg (38%) FOLIC ACID: 73.2 ug (105%) MAGNESIUM: 58 mg (116%)

Two-color Sweet Potato Mash Savory mashed sweet potatoes colored with bright carrot puree and fresh mustard leaves, topped with chicken, a delicious dish perfect for your little ones.

Preparation Time: 5 minutes Cooking Time: 30 minutes

Ingredients Procedures 70 grams sweet potato 45 grams carrots 22.5 grams mustard leaves 35 grams chicken Water (for boiling) For the custard: 65 grams avocado, sliced 20 grams banana, sliced

1. Place the carrot and potatoes in a saucepan with water. Bring to a boil and simmer until very tender (about 20 minutes).

2. On top of the saucepan, place a colander and steam the greens until tender (3-5 minutes) and set aside.

3. In another saucepan, place the chicken and cover the chicken with water. Boil the chicken in another saucepan until cooked.

4. Set aside until cool enough to handle.

5. Puree the carrots. Set aside.

6. In a bowl, mix half of the mashed sweet potato with all the mashed carrots and in a separate bowl combine the remaining mashed sweet potato with the chopped greens.

7. Assemble both mixtures from step 6 in a bowl. Top with chicken.

8. Serve.

Avocado Banana Custard

A quick and easy two-ingredient custard recipe that makes use of nutritious, creamy avocado and bananas to serve as a sweet treat for your babies

1. In a blender, place the avocado and banana.

2. Blend until smooth.

3. Place in a bowl and serve with water.

Nutrition Information Males (%REI and % RNI)

CALORIES: 286 kcal (40%) CARBOHYDRATES: 41.8g (42%) PROTEIN: 13.6g (80%) FAT: 7.3 g (24%) VITAMIN A: 640 ugRE (160%) VITAMIN C: 183 mg (458%) VITAMIN D: 0.2 ug (4%) CALCIUM: 363 mg (91%) IRON: 7.5 mg (75%) ZINC: 3.7 mg (89%) FOLIC ACID: 136 ug (170%) MAGNESIUM: 317 mg (634%)

Females (%REI and % RNI) CALORIES: 286 kcal (45%) CARBOHYDRATES: 41.8g (49%) PROTEIN: 13.6g (91%) FAT: 7.3 g (29%) VITAMIN A: 640 ugRE (160%) VITAMIN C: 183 mg (458%) VITAMIN D: 0.2 ug (4%) CALCIUM: 363 mg (91%) IRON: 7.5 mg (83%) ZINC: 3.7 mg (101%) FOLIC ACID: 136 ug (194%) MAGNESIUM: 317 mg (634%)

Steamed Tofu & Vegetable Cups Made from locally available ingredients, this recipe gives you a quick and easy way of giving your children the nutrients they need.

Preparation Time: 25 minutes Cooking Time: 35 minutes

Ingredients Procedures 100 grams soybean cheese, soft curd 45 grams mustard greens, chopped finely 110 grams mushroom, chopped finely 45 grams carrots, grated For the Smoothie Bowl: 200 grams melon, diced 70 grams mango, diced 90 grams papaya, diced

1. Boil the soybean cheese for 15-20 minutes.

2. Set aside and let it cool.

3. Mash the boiled soybean cheese.

4. Add the mustard greens, mushrooms, and carrots to the mashed soybean cheese. Mix well 5. Place in muffin molds and steam.

6. Let it cool, place on a plate.

7. Serve with water.

Fruit Smoothie Bowl

Experience the tropics with your little one in this quick and easy recipe for a fruit smoothie bowl. It is a burst of freshness and sweetness filled with the essential nutrients that your child needs.

1. Place the melon, mango, and papaya in a blender. Blend well.

2. Transfer in a bowl.

3. Serve with water.

Nutrition Information Males (%REI and % RNI)

CALORIES: 483 kcal (67%) CARBOHYDRATES: 77.8 g (78%) PROTEIN: 19.0 g (112%) FAT: 10.6 g (35%) VITAMIN A: 142 ugRE (36%) VITAMIN C: 51 mg (128%) CALCIUM: 446 mg (112%) IRON: 4.1 mg (41%) ZINC: 2.3 mg (55%) FOLIC ACID: 143 ug (179%) MAGNESIUM: 80 mg (160%)

Females (%REI and % RNI) CALORIES: 483 kcal (77%) CARBOHYDRATES: 77.8 g (92%) PROTEIN: 19.0 g (127%) FAT: 10.6 g (42%) VITAMIN A: 142 ugRE (36%) VITAMIN C: 51 mg (128%) CALCIUM: 446 mg (112%) IRON: 4.1 mg (46%) ZINC: 2.3 mg (62%) FOLIC ACID: 143 ug (204%) MAGNESIUM: 80 mg (160%)

Sweet Potatoes with Rice and Mung Beans & Fried Pork Healthy yet easy dish? 1-2 step recipe with a variety of sweet, savory taste that is not only quick but also nutritious and affordable.

Ingredients Procedures 80 grams Pork tenderloin 104 grams water (for boiling) 75 grams Mung Bean 85 grams Sweet potatoes 50 grams White rice

Preparation Time: 5 minutes Cooking Time: 30 minutes

1. Wash the mung beans, rice, and sweet potatoes then peel and cut into cubes. Set aside.

2. In a pot, fry the pork tenderloin. When the pork is already cooked enough, set aside.

3. In the same pot, add water. Add the mung beans and bring to a boil.

4. Once boiled and the beans are already soft and mushy, add the rice, sweet potato, and the fried pork to the pot.

5. Mash the mixture together with a spoon or chirn it in a food processor.

6. Serve with water.

Mashed Mango

1. Wash, peel, and cut the mangoes into cubes.

2. Open the peach and remove the brine. Cut the peach in cubes.

3. Combine and blend until smooth.

4. Serve with water.

Nutrition Information Males (%REI and % RNI)

CALORIES: 458 kcal (229%) CARBOHYDRATES: 62.3g (249%) PROTEIN: 20.9g (209%) FAT: 14.3 g (143%) VITAMIN A: 258 ugRE (65%) VITAMIN C: 72 mg (180%) VITAMIN D: 0.9 ug (18%) CALCIUM: 789 mg (197%) IRON: 5.9 mg (59%) ZINC: 1.7 mg (40%) FOLIC ACID: 240 ug (300%) MAGNESIUM: 105 mg (210%)

Females (%REI and % RNI) CALORIES: 458 kcal (73%) CARBOHYDRATES: 62.3g (73%) PROTEIN: 20.9g (139%) FAT: 14.3 g (57%) VITAMIN A: 258 ugRE (65%) VITAMIN C: 72 mg (29%) VITAMIN D: 0.9 ug (18%) CALCIUM: 789 mg (197%) IRON: 5.9 mg (66%) ZINC: 1.7 mg (46%) FOLIC ACID: 240 ug (343%) MAGNESIUM: 105 mg (210%)

Healthy Mung Beans with Mixed Vegetables, Steamed Tamban, and a Refreshing Mango-Papaya Puree Filling, colorful, and nutrient dense in every bite. Your infant will certainly smile at the bursting flavors that this recipe provides.

Preparation Time: 5 minutes Cooking Time: 37 minutes

Ingredients Procedures Steamed Tamban: 140 grams raw Herring (Tamban) ¼ tsp Salt ¼ tsp Black Pepper Water (for steaming) Healthy Mung Beans with Mixed Vegetables: 2 tsps Canola Oil 2 cups Water (for boiling) 30 grams raw Sweet Potato, white, peel and cut as desired 37.5 grams Dried Green Mung Bean Seed 7 grams raw Mushrooms, canned, cut into small pieces 7 grams raw Mustard leaves, remove leaves from the stem 7 grams raw Carrot, shredded 6 tsps Water (for blending) Mango-Papaya Puree: 35 grams Manila Super Mango, ripe, cut as desired 45 grams Papaya Fruit, ripe, cut as desired 2 tbsp Water

Steamed Tamban: Scale and wash the tamban.

Season with salt and pepper. Mix. Prepare the steamer by adding enough water.

When the steamer is ready, allow the herring (tamban) to steam for 7 minutes.

Carefully remove it from the steamer and remove the bones of the fish, only taking the fish meat.

Allow it to cool and serve.

Healthy Mung Beans with Mixed Vegetables: After washing and cutting the vegetables, add 2 cups of water and Canola oil to a pot.

Once it is hot, add the sweet potato, mung bean seeds, mushrooms, mustard leaves, and carrot. Mix and bring to a boil, mixing occasionally. Let it boil for 5 minutes and continue to mix occasionally.

Reduce the heat, mix, and cover the pot. Let it continue to cook until everything is soft and mushy, occasionally check and mix. Around 25 minutes.

Once all is cooked and soft, turn off the heat and allow it to cool.

Put in a blender and let it mix.

Add 6 tsps of water. Blend again. After, if needed, add 1 tsp at a time until it is at your desired consistency.

Transfer to a bowl and serve.

Mango-Papaya Puree: Cut the fruits and add them to a blender.

Mix then add 2 tbsp of water to the blender. Mix well. Add more water until you have your desired consistency.

Once at your desired consistency, pour into a bowl and serve.

Nutrition Information Males (%REI and % RNI)

CALORIES: 614 kcal (45%) CARBOHYDRATES: 44.1g (23%) PROTEIN: 27.6g (125%) FAT: 36.3g (66%) VITAMIN A: 633ugRE (158%) VITAMIN C: 55mg (122%) VITAMIN D: 3ug (60%) CALCIUM: 436mg (79%) IRON: 5.4mg (60%) ZINC: 3.24 mg (65%) FOLIC ACID : 99ug (50%) MAGNESIUM: 106mg (151%)

Females (%REI and % RNI) CALORIES: 614 kcal (49%) CARBOHYDRATES: 44.1g (25%) PROTEIN: 27.6g (131%) FAT: 36.3g (73%) VITAMIN A: 633ugRE (158%) VITAMIN C: 55mg (122%) VITAMIN D: 3ug (60%) CALCIUM: 436mg (79%) IRON: 5.4mg (60%) ZINC: 3.24 mg (68%) FOLIC ACID : 99ug (50%) MAGNESIUM: 106mg (151%)

Egg Omelet Toast with Pomelo A quick and easy recipe that requires no expertise nor expensive equipment and ingredients to create. Packed with nutrients and flavor in every bite, this recipe will certainly fill your child’s tummy.

Preparation Time: 10 minutes Cooking Time: 20 minutes

Ingredients Procedures Water (for boiling) 40 grams carrots, peeled and slice thinly 40 grams kangkong 40 grams chicken drumstick 1 pc egg 30 grams cheese, shredded 15 grams butter 2 pcs whole wheat bread 5 grams canola oil 100 grams pomelo, peeled and separated into segments

1. Boil the carrots and Swamp Cabbage leaves till cooked. Set aside.

2. Boil the chicken drumstick. Once cooked, remove the skin, remove the meat from the bones, and set the meat aside.

3. In a bowl, crack the egg and mix.

4. Add the cheese, boiled carrots, and boiled chicken meat to the egg mixture. Mix well and set aside.

5. Met ½ of the butter on the pan. Once melted, add the bread to the pan and let the bread absorb all the butter by moving the bread around. Add the remaining butter and as it melts, turn the bread over to allow the other side of the bread to absorb the butter.

6. Toast the bread slices on the pan until they are nicely brown on both sides. Remove the bread on the pan and set aside.

7. Add oil to the pan. Cook the egg mixture on the pan and form a rectangle. Once cooked, cut through the center of the egg omelet to make 2 squares. Set aside.

8. Form the egg omelet toast by placing 1 pc of the bread and adding the egg omelet on top. Place the other piece of toast on the top.

9. Serve the egg omelet toast with water and pomelo.

Nutrition Information Males (%REI and % RNI)

CALORIES: 487 kcal (36%) CARBOHYDRATES: 63.6g (33%) PROTEIN: 16.4g (75%) FAT: 18.6g (34%) VITAMIN A: 564 ugRE (141%) VITAMIN C: 79.45 mg (177%) CALCIUM: 150 mg (27%) IRON: 5.1 mg (57%) ZINC:2.8 mg (56%)

Females (%REI and % RNI) CALORIES: 487 kcal (39%) CARBOHYDRATES: 63.6g (36%) PROTEIN: 16.4g (78%) FAT: 18.6g (37%) VITAMIN A: 564 ugRE (141%) VITAMIN C: 79.45 mg (177%) CALCIUM: 150 mg (27%) IRON: 5.1 mg (57%) ZINC:2.8 mg (58%)

Breakfast Egg Scramble A hearty and savory breakfast egg scramble with potatoes, carrots and chorizo paired with aromatic garlic fried rice and melon cubes, the perfect meal to start your day with.

Preparation Time: 10 minutes Cooking Time: 30 minutes

Ingredients Procedures 27.5g egg 5g canola oil 25g chorizo 45g carrots 85g potato For the Fried Rice: 120g white rice 20g garlic 5g canola oil 200g melon, cubed

1. Peel the potato and cut into cubes. Set aside.

2. Peel the carrots and cut into cubes. Set aside.

3. Cut the chorizo into the desired shape. Set aside.

4. Beat the egg and set aside.

5. Heat the canola oil on the pan.

6. Add the potato, carrots, and chorizo into the pan. Mix occasionally.

7. Pour in egg mixture and reduce to medium-low then fold and stir.

8. Serve with garlic fried rice and melon.

Garlic Fried Rice 1. In a bowl, separate the grains using a spoon.

2. In a skillet, heat 1 tsp of canola oil over low heat and add the garlic. Stir it occasionally to avoid burning the garlic.

3. Once the garlic is golden brown, remove the garlic from the skillet. Set aside.

4. Add the rice and cook, mixing it around the skillet until the rice is thoroughly heated and cooked.

5. Place the cooked garlic in the skillet and mix it with the rice to distribute the garlic evenly.

6. Serve.

Nutrition Information Males (%REI and % RNI)

CALORIES: 523 kcal (39%) CARBOHYDRATES: 54.4 g (29%) PROTEIN: 12.7 g (58%) FAT: 26.1 g (47%) VITAMIN A: 671 ugRE (168%) VITAMIN D: 2.7 ug (54%) VITAMIN C: 40 mg (89%) CALCIUM: 320 mg (58%) IRON: 10.0 mg (111%) ZINC: 4.0 mg (80%) FOLIC ACID: 171 ug (86%) MAGNESIUM: 152 mg (217%)

Females (%REI and % RNI) CALORIES: 523 kcal (42%) CARBOHYDRATES: 54.4 g (31%) PROTEIN: 12.7 g (60%) FAT: 26.1 g (52%) VITAMIN A: 671 ugRE (168%) VITAMIN D: 2.7 ug (54%) VITAMIN C: 40 mg (89%) CALCIUM: 320 mg (58%) IRON: 10.0 mg (111%) ZINC: 4.0 mg (83%) FOLIC ACID: 171 ug (86%) MAGNESIUM: 152 mg (217%)

Mango & Carrot Granola Bowl A no-cook, easy recipe perfect for bonding times with your little one. Filled with the essential nutrients that your child needs, it’s wellness and happiness in a bowl.

Preparation Time: 20 minutes

Ingredients Procedures 70 grams mango, diced 45 grams carrots, diced 25 grams corn flakes 40 grams cashews 150 grams yogurt

1. Boil the carrots and set aside.

2. Put the mangoes in a blender. Blend until smooth.

3. Similarly, place the boiled carrots in a blender and blend until smooth.

4. Crush the cashews. The corn flakes may also be crushed if desired.

5. To assemble the granola bowl, add the yogurt first.

6. Using a spoon, swirl in the mango puree. Do the same for the pureed carrots.

7. Top with crushed cashews and corn flakes.

8. Serve with water.

Nutrition Information Males (%REI and % RNI)

CALORIES: 514kcal (38%) CARBOHYDRATES: 51.2g (26%) PROTEIN: 22.6g (102%) FAT: 23.4 g (43%) VITAMIN A: 490 ugRE (123%) VITAMIN C: 46 mg (102%) VITAMIN D: 3.4 ug (68%) CALCIUM: 489 mg (89%) IRON: 3.4 mg (38%) ZINC: 2.85 mg (57%) FOLIC ACID: 157 ug (79%) MAGNESIUM: 78 mg (111%)

Females (%REI and % RNI) CALORIES: 514kcal (41%) CARBOHYDRATES: 51.2g (29%) PROTEIN: 22.6g (108%) FAT: 23.4 g (47%) VITAMIN A: 490 ugRE (123%) VITAMIN C: 46 mg (102%) VITAMIN D: 3.4 ug (68%) CALCIUM: 489 mg (89%) IRON: 3.4 mg (38%) ZINC: 2.85 mg (59%) FOLIC ACID: 157 ug (79%) MAGNESIUM: 78 mg (111%)

Pinoy Pork Alfredo Pasta Switch up your classic alfredo sauce with chicken and pasta and try this Pork Alfredo Pasta with a Pinoy twist! Savor the creaminess and freshness of vegetables that will have your kids asking for more.

Preparation Time: 5 minutes Cooking Time: 20 minutes

Ingredients Procedures 35 grams carrot, diced water (for boiling) 70 grams pasta (of your choice) 5 grams oil 35 grams pork , cut into cubes 5 grams flour 125 grams milk 15 grams cheese, grated 10 grams kangkong salt and pepper to taste For the Smoothie: 35 grams mango, diced 77.5 grams orange, squeezed 75 grams yogurt

1. Cook and drain the pasta according to the package directions.

2. Place a colander above the sauce pan and put carrots.

3. Steam carrots until tender (about 8 minutes).

4. Remove colander and set carrots aside.

5. While the pasta is cooking, heat oil in a pan over high heat.

6. Once the oil is hot, place the pork in the pan and cook until browned. Cook thoroughly and set aside.

7. In the same pan, heat oil and add flour.

8. Whisk until bubbly or until flour is ‘cooked’ and add the milk.

9. Add the cheese and mix until melted.

10. Add the carrots, kangkong, salt, and pepper, cooking until kangkong is wilted.

11. Season with salt and pepper.

12. Add the pasta to the sauce and mix.

13. Serve.

Mango Orange Smoothie 1. Place the mango, orange juice, yogurt and ice in a blender.

2. Blend until smooth.

3. Serve in a glass.

Nutrition Information Males (%REI and % RNI)

CALORIES: 512 kcal (38%) CARBOHYDRATES: 68.7 g (36%) PROTEIN: 19.7 g (90%) FAT: 18.1 g (33%) VITAMIN A: 262 ugRE (66%) VITAMIN D: 3.8 ug (76%) VITAMIN C: 128 mg (284%) CALCIUM: 585 mg (106%) IRON: 4.5 mg (50%) ZINC: 2.0mg (40%) FOLIC ACID: 97 ug (49%) MAGNESIUM: 66 mg (94%)

Females (%REI and % RNI) CALORIES: 512 kcal (41%) CARBOHYDRATES: 68.7 g (39%) PROTEIN: 19.7 g (94%) FAT: 18.1 g (36%) VITAMIN A: 262 ugRE (66%) VITAMIN D: 3.8 g (76%) VITAMIN C: 128 mg (284%) CALCIUM: 585 mg (106%) IRON: 4.5 mg (50%) ZINC: 2.0mg (42%) FOLIC ACID: 97 ug (49%) MAGNESIUM: 66 mg (94%)

Tropical Oatmeal and Milk A heart snack bowl recipe that’ll surely appease your child’s taste buds.

Give them a bowl of love with this nutritious, fruity, and flavorful snack to keep them refreshed and energized throughout the day.

Preparation Time: 10 minutes Cooking Time: 15 minutes

Ingredients Procedures 55 grams egg 1 cup water (for boiling) 30 grams instant oatmeal 5 grams honey 70 grams ripe mango, chopped into cubes 155 grams orange, sliced into wheels 250 mL milk

1. Beat the egg in a bowl.

2. Stir in water and add the oats and honey.

3. Transfer mixture to a pan and let it boil and cook over medium to low heat. Stir the mixture occasionally.

4. Once the oats are cooked, transfer it in a bowl.

5. Top it evenly with mango and orange.

6. Serve with milk as a beverage.

Nutrition Information Males (%REI and % RNI)

CALORIES: 1036 kcal (77%) CARBOHYDRATES: 55.1 g (29%) PROTEIN: 56.5 g (257%) FAT: 65.6 g (119%) VITAMIN A: 1009 ugRE (252%) VITAMIN D: 2 ug (40%) VITAMIN C: 57 mg (127%) CALCIUM: 633 mg (115%) IRON: 8.4 mg (93%) ZINC: 8.5 mg (170%) FOLIC ACID: 71 ug (36%) MAGNESIUM: 153 mg (219%)

Females (%REI and % RNI) CALORIES: 1036 kcal (77%) CARBOHYDRATES: 55.1 g (29%) PROTEIN: 56.5 g (257%) FAT: 65.6 g (119%) VITAMIN A: 1009 ugRE (252%) VITAMIN D: 2 ug (40%) VITAMIN C: 57 mg (127%) CALCIUM: 633 mg (115%) IRON: 8.4 mg (93%) ZINC: 8.5 mg (170%) FOLIC ACID: 71 ug (36%) MAGNESIUM: 153 mg (219%)

Hidden Veggie Meatballs Eating veggies is a number one mommy enemy. Presenting a fun but healthy dinner recipe that for sure will entice your kids to eat.

Ingredients Procedures For the meatballs: 1 tbsp oil 192 g pork, minced 53 g carrot, grated 15 g cheddar cheese, freshly grated 1 small onion - finely chopped 45 g malunggay leaves, finely chopped 45 g kangkong leaves, finely chopped 30 g oyster sauce 1 egg ¼ tsp of salt and pepper For the sauce: 1 tbsp oil 1 medium onion - finely chopped 3 cloves of garlic - peeled and minced 100 g tomatoes, tinned chopped 1 tbsp sugar Pinch of salt and pepper 90 g tomato sauce 75 g cheddar, grated/shredded

Preparation Time: 15 minutes Cooking Time: 40 minutes

1. Mix all of the meatball ingredients in a bowl with your hands. Combine it all together but avoid overmixing as this will make the meatballs tough. Shape the meatballs into little balls.

2. After shaping, fry the meatballs 3. Whilst the meatballs are cooking, make the sauce. Fry the onions in olive oil on low heat for about 5 mins. Add the garlic and cook for another 2 minutes.

4. Add the tomatoes, sugar, salt and pepper, tomato sauce and let it bubble until the meatballs are ready.

5. Take the cooked meatballs out of the oven and add them to the tomato sauce. Sprinkle the cheddar on top.

6. Serve with rice and water.

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