My Healthy Plate Cookbook project

My Healthy
Plate Cookbook

Project

Presented by
Pawin Thanawin No.2 EP 6/1
Akravit Ratsameerat No.15 EP 6/1

My Healthy Plate Cookbook Project

Step 1: Group Members:
1. Pawin Thanawin No.2
2. Akravit Ratsameerat No.15

Step 2: Answer the following questions- these must be addressed in your cookbook.
1. Why is it important to eat healthily?
Ans: It is important to eat healthy food because the healthy food is rich of nutrition well
balance diet for maintain your body weight and can prevent diseases.

2. Is it easy to find healthy ingredients? Where can you buy the ingredients for your
meals?
Ans: Yes, it’s easy to find healthy ingredients. We can buy the healthy ingredients at
fresh markets, supermarkets, grocery shops and clean food at restaurants.

3. What are some common ingredients used in cooking that can be substituted for
something that is healthier?
Ans: The common ingredients for cooking as following;
1.Whole grains: Barley, brown rice are great sources of nutrient dense and good for diet.
2.Eggs are a common food in kitchen because they are a great source of protein and
can be use in a lot of meals. Eggs are cheap and rich of nutrition.
3.Tuna and salmon are great sources of high protein with omega3 and vitamins.
4.Milk is high calcium.
5.Green vegetables and seeds are high nutrition and fiber.
6.Olive oil is a healthiest cooking oil for antioxidants and rich of vitamin E and K.

4. In addition to a welled balanced diet, what else can you do to contribute to a heathier
lifestyle?
Ans: We can achieve a healthier lifestyle through eating a balanced diet, exercising
regularly and getting adequate rest.

Day 1

Set menu by
Chef Pawin

Breakfast
Recipe

Breakfast meal recipe for Tuna cheese sandwich with
beloved family. Make it chocolate banana smoothie.
with love and fun.

Ingredients 1 serving 15 minutes

Tuna cheese sandwich Method

- 2 thick slices of wheat 1. Cut in a half at the middle of wheat honey
honey oat toast oat toast.

- 1 tuna canned in mineral 2. Drain tuna from mineral water and add
water olive oil.
- 1 slice of cheese
- 2 tablespoons of butter 3. Mix tuna with salt, pepper and mayonnaise
- 2 tablespoons of 4. Spread butter on both sides of wheat toast.
5. Bake toast with cheese in the oven 2-3
mayonnaise
- 1/3 teaspoon of olive oil minutes.
- Salt and black pepper 6. Spread tuna salad onto toast slices.
- Lettuce and 2 slices of 7. Dust tops with pepper.
8. Placed lettuce and tomato on toast.
tomato 9. Serving sandwich with chocolate banana
smoothie.

ENJOY YOUR MEAL!

Ingredients chocolate banana smoothie

1 serving 10 minutes

- 1 banana Method
- 1 teaspoon of cocoa
1. Chopped fresh banana.
powder. 2. Pour milk in a blender jar and
- A cup of milk.
- 1⁄2 tablespoon of add chopped banana.
3. Add cocoa powder, honey and
honey. ice cubes for blending together.

- 2-3 ice cubes

ENJOY YOUR MEAL!

Lunch Recipe

Tonkatsu (Japanese pork cutlet)

with fresh salad

Prep Time : 20 minutes Procedure:
Cook Time : 15 minutes
Servings : 1 serving 1. Two cuts of lean pork and mix with
soy sauce, salt and pepper.

Ingredients: 2. Place flour in first dish and
breadcrumbs in second dish.

- 2 pieces of pork cutlet 3. Dip pork with beaten egg.
4. Coat pork with flour and

- 1 bowl of cooked Japanese rice. breadcrumbs.

- 1 cup all-purpose flour. 5.Fried pork in canola oil for 5-6
- 1 cup of breadcrumbs minutes.
- 1 beaten egg
6. Turn pork over and fry about more 5
minutes until browned.

- 1⁄4 salt and pepper 7.Remove pork and drain from oil.

- 1 tablespoon of soy sauce. 8. Prepare slice green cabbage.
- 1 tablespoon of tonkatsu sauce 9. Press a cup of Japanese cooked rice
- 1 cup canola oil on a plate and add black sesame on the
top of rice.

- Slice green cabbage and tomato. 10. Cut each tonkatsu into small pieces

- 2 pieces of tofu. and serve on plate with cabbage, tofu
- black sesame and tonkatsu sauce.

11. Serving with fresh salad.

Dinner recipe

SUKIYAKI HOT POT

PREP TIME: 15 MINUTES
COOK TIME: 15 MINUTES
TOTAL TIME: 30 MINUTES

DIRECTIONS

INGREDIENTS 1. Prepare and cut all of
ingredients into small bite
250 ml. sukiyaki sauce size pieces.
500 ml of pork soup
100 g. noodles 2. Heat up pork soup and add
100 g. of slice pork all of meat and eggs into the
200 g. of fish tofu pot for 5-10 minutes.
200 g. of fish balls 3. Add all vegetable and
200 g. of pork with seaweed. mushrooms and boil all
2 eggs together for a few minutes.
100 g. slice cabbage and carrot 4. Pour sukiyaki soup in a
100 g. green vegetables bowl.
5. Serving with sukiyaki source
and chop chili- garlic-slice
lime

100 g. corn and mushrooms

Chop chili, garlic and

slice lime

Day 2

Set menu by
Chef Akravit

Breakfast Chicken breast steak
Recipe
1 serving 30 minutes
Breakfast meal recipe for
beloved family. Make it Method
with love and fun.
1.Cut the chicken breast into three
Ingredients pieces.

- 100 g. Chicken breast 2. Mix the chicken with pepper and
- 1 tsp. Pepper salt for around 5 minutes.
- 1 tsp. Salt
- 2 slices Whole wheat 3.Grill the chicken on pan for 10
minutes each side.
bread
- 1 tbsp. Marmalade 4.When it is done, set it on the dish
- Vegetable (tomatoes with tomatoes and green oak.
and green oak)
5.Then put the marmalade on
ENJOY YOUR MEAL! thewhole wheat bread.

6.Enjoy your breakfast.

Lunch Recipe

Teriyaki Chicken

Prep Time : 20 minutes Procedure:
Cook Time : 20 minutes
Servings : 1 serving 1. Mix pepper and soy sauce with
chicken about 10 minutes.
Ingredients:
2. Put the chicken into air Frye
- 100 g. chicken ( thighs or breasts) for 15 minutes at 180 C.
- 1 tbsp. teriyaki sauce
- 50 g. broccoli 3. Boil broccoli in hot water for
- Japanese rice 5 minutes.
- 1 tsp. pepper
- 1 tsp. soy sauce 1. Cook Japanese rice.
2. When all is done, set them on

dish.
3.Before serving don't forget to

add teriyaki sauce on chicken .

Dinner recipe

SHRIMP FRIED RICE

PREP TIME: 15 MINUTES
COOK TIME: 10 MINUTES
TOTAL TIME: 25 MINUTES

INGREDIENTS DIRECTIONS

3 cups rice (leftover rice or freshly cook) 1. Stir garlic with a spoon of
1 tbsp. soy sauce olive oil about 2 minutes
2 cloves garlic or until it smell good.
Pinch of pepper
2 eggs 2. Add shrimp and cook until
2 tbsp. olive Oil pink, then remove shrimp
100 g. shrimps (peeled) out from pan.
2 tbsp. slice Spring onion
5 pieces slice Cucumber 3. Add eggs and cook about
30 seconds. Push eggs to
the side of pan.

4. Add rice and soy sauce,
then mix it together about
5 minutes.

5. Add cooked shrimp and
slice spring onion. Stirring
them all about 3 minutes

6. Serve topped with pepper
and add slice cucumbers
on your dish.