30 days Fit and Fab

We had one week to prepare for 10km run. It may not be a long run for some but it's the first time we join this kind of competitive run so we need to prepare ourselves physically and mentally. As for the nutrition, I read some articles as well as suggestion by our runner friends, we could do carbo loading few days before the d-day. Instead of just carbo loading, I combine it with protein loading too. So here's my meal for 5 days prior to the race Day 1 (Lunch) : 2 scramble egg and cheese, steamed purple sweet potato, beans and carrots Day 1 (Dinner) : Miso soup and egg toasted bread Day 2 (lunch) : Aglio olio chicken pasta Day 3 (lunch) : Bak Kut Teh, youtiao and stir fried kailan Day 3 (dinner) : Chicken satay with peanut sauce and rice cake Day 4 (lunch and dinner) : Bak kut teh, youtiao and stir fried kailan Day 5 (lunch) : braised tofu and tempe, egg omelette, stir fry broccoli and mushroom and brown rice Day 5 (dinner) : gado...

Day 1 - pan fried tempe, boiled jack fruit seeds, edamame and mushroom cherry tomato Day 2 - Steam fish, stir fry long beans carrot, brown rice Day 3 - Egg omelette, stir fry beef, stir fry broccoli and carrot Day 4 - Egg cheese omelette, steamed purple potato, carrot and broccoli Day 5 : Brown rice, soya sauce tahu and tempe, boiled egg, spinach soup

From all diet methods that I know, I love clean eating diet. It's basically eating well balanced diet, colorful, no preservative food, less salt and sugar. These are my clean eating diet this week. Day 1 : Brown rice, shredded egg, stirfry tofu and tempe, long beans, beef jerky Day 2 : Purple sweet potato, baked chicken teriyaki, steamed carrot and broccoli Day 3 : Prawn aglio olio Day 4 : Salmon teriyaki with steamed vegetable and stir fry tofu Day 5 : Salmon Sushi, edamame and miso soup

Whenever I'm lazy to cook, Cha Soba is my best friend. I just add any vegetables or protein sourced food that I have in my fridge and stir fry together with cooked soba and add Japanese Soya sauce. Ingredients : Cha soba (50g) half medium tofu (diced) cherry tomato (4, sliced) Shimeji Mushroom (half packet) Milk fish (Pan fried) Japanese soy sauce for soba Methods : 1. Boiled Cha soba for 3 minutes and set aside 2. Pan fry the milk fish and set aside 3. Pan fry tofu, cherry tomato and shimeji mushroom then add in cooked cha soba 4. Pour 1 tbsp of soy sauce and mix it well 5. Top it up with pan fried milk fish

I saw these recipe from Active8me Facebook page and it's kinda simple, delicious and yet healthy. Therefore I tried making it today and twist the recipe a little bit. Ingredients : 150g white snapper and snakehead fish 5 cloves garlic, finely chopped 1 tbsp low sodium soya sauce half medium lemon juice chives Method Steam the fish in the pot of boiled water on medium heat for about 10 - 15 minutes Meanwhile, mix garlic, soya sauce and lemon juice Pour the sauce on top of the fish and garnish with chopped chives.

I was craving for simple pasta dish last week, so I bought prawn and mushroom and whipped up delicious and yet healthy pasta dish : Prawn Mushroom Aglio Olio Ingredients : 5 prawns Meiji Mushrooms Pasta, boiled until al dente and put aside Dry parsley Dry chilli flakes Olive Oil Garlic Salt and pepper to taste Method : 1. Cook the pasta in boiled water until al dente 2. Sautee garlic with olive oil, add mushroom and prawns 3. Put inside the cooked pasta and add a pinch of salt and pepper to taste 4. Sprinkle it with dry parsley and chilli flakes before served !

I found this idea of using bento box for meals from Japanese Diet Tips, and I thought it would be great idea to be able to serve the right portion and with different varieties to achieve complete balance diet. And the color of bento box is red which is psychologically stimulate hunger. These are some Kids Meals ideas that I have been cooking and my kids love them all.

During normal days, I ate Asian food including macro and micro nutrients. The key is the portion and the variety So, this is the example of what I have ate during normal days Soy glazed salmon, stir fried tempeh and tofu, stir fried vegies and white rice Egg omelette, stir fried long beans, stir fried tempeh and white rice Chicken teriyaki, shredded beef, stir fried brocolli, brown rice Fried beef, ati and ampela, stir fried broccoli, brown rice Dendeng balado, stir fried vegies, brown rice

Soba is now my favourite food whenever I crave for noodle. It's healthy and organic and less flour than noodles. I cooked this Soba in Chinese style which is stir fried and garnished it with shredded omelette  Preparation : less than 30 minutes  Calories : less than 500 cals Ingredients : - Handful soba (boiled for 3 minutes) - A handful cherry tomatoes (sliced) - A handful asparagus (cut 2cm) - A handful shitake mushrooms (sliced) - A handful of edamame - Japanese soya sauce ( 1tsp) - Olive Oil - Lime juice - 1 egg Instructions : - Stir fried all vegetables until half cooked - Add in boiled soba and mix it with Japanese Soya sauce and lime juice for few seconds - Beat the egg and make it omelette, after that sliced it small. - Serve them warm and garnished with shredded egg and fried shallots

Today I cook carbonara pasta for my second and last sons and meatball tomato pasta for my hubby and my eldest son and since the meatballs that I bought from IKEA are so tempting, I created this dish in healthy way. Preparation : 30 minutes Calories : 500 cals Ingredients - Zucchini (sliced like fetuccini ) - a handful of aspagaus (cut 2cm ) - Sliced cherry tomatoes - A handful of sliced mushroom - a handful of thai spicy cashew nuts - olive oil - 4 meatballs from IKEA - A handful of Sliced beef - Japanese soya sauce (1 tea spoon) Instruction : - sautee the all vegetables except zucchini in the olive oil, then add sliced beef - Stir fried the beef until it's cooked for a minute, add zucchini and stir it for few seconds - Add Japanese soya sauce and mix it well - Serve with with thai spicy cashew nuts

I created this dish because I have extra cashew nuts when my mom in law gave it to me while I was holiday in Jakarta and want to combine it so I don't have any guilty feeling eating it alone.  Preparation : 30 minutes Calories : 700 cals Ingredients - Zucchini (sliced like fetuccini ) - a handful of broccoli - Sliced cherry tomatoes - a handful of cashew nuts - olive oil - garlic Instruction : - sautee the garlic in the olive oil, then add all vegetables except zucchini and cashew nuts - After vegetables half cooked, add zucchini and stir it for few seconds - Serve with with cashew nuts

Soba is now my favourite food whenever I crave for noodle. It's healthy and organic and less flour than noodles. Preparation : less than 30 minutes  Calories : less than 500 cals Ingredients : - Handful soba (boiled for 3 minutes) - Diced tofu - Half of red bell pepper (diced) - A quarter of medium zucchini (diced) - A handful of edamame - Japanese soya sauce ( 1tsp) - Olive Oil - Lime juice Instructions : - Stir fried tofu until golden brown - Add all other vegetables and stir fried for few seconds - Add in boiled soba and mix it with Japanese Soya sauce and lime juice for few seconds - Serve them warm

I love chicken, and I have been craving for something sweet thus I created this teriyaki chicken and you can pair it with any vegetables that you have in the fridge Preparation : less than 30 minutes (except marinated chicken) Calories : less than 500 cals Ingredients : - Two chicken fillets - Purple sweet potatoes - A handful edamame - Half red pepper (diced) -  A quarter of medium zucchini (diced) - Olive Oil - Ready made teriyaki chicken kikkoman Instructions : - Marinate the chicken fillet with ready made teriyaki marinade for at least 2 hours - Pan fried the marinated chicken for about 15 minutes until it's tender and brown - Steam sweet potatoes for about 5 minutes, boil edamame for about 5 minutes - Stir fry zucchini and bell pepper with olive oil for a few seconds - Serve them all together

Saw this recipe from The Urban Vegetarian at Gusto tv website. It seemed simple and refreshing so I can't wait to try it myself. Since I cannot find the real snow crab in the supermarket, I substitute it with surimi snow crab. Preparation : 30 minutes Calories : less than 500 cals Ingredients : - A slice of pomelo and diced - Three surimi Snow crabs and diced -  Half medium carrot and thin sliced - Half medium cucumber  and thin sliced - Tanghoon / Rice vermicelly - chopped coariander Dressings : - A lemon juice - Olive Oil - A tsb of honey - fish sauce - chilli padi or - ready made vietnam dressings Instructions : - Poach the carrots and tanghoon until it's cooked and al dente - Arrange the tanghoon, carrot, cucumber pomelo and snow crabs in the bowl - Pour the dressings over and garnished it with chopped coariander

I created this dish because I have extra bakwa in the fridge and want to finish it so here it is and not to have guilty feeling, I add pineapple to add tangy flavour and it turns out delicious Preparation : 30 minutes Calories : 700 cals Ingredients - Zucchini (sliced like fetuccini like) - Pineapple (diced) - Sliced button mushroom - Bell pepper (diced) - Pork bakwa (diced) - olive oil - cilantro for garnish - garlic Instruction : - sautee the garlic in the olive oil, then add all vegetables except pineapple, zucchini and pork bakwa - After vegetables half cooked, add pineapple and pork bakwa for about a minute - Add zucchini sliced and stir it for half minutes only - Serve and garnished it with cilantro 

I saw this recipe when I watch the urban Vegetarian and since I love soba, I create my own creation. Preparation : 30 minutes Calories : less than 500 cals Ingredients : Soba Red bell pepper (diced) a handful of broccoli a handful of zucchini (diced) homemade chicken fingers (made by mom) Sauce : - japanese soya sauce - a tsb of honey - lime juice - olive oil Instruction : 1. Boil the soba for 2 - 3 minutes until aldente and put aside 2. Sautee all vegetables until cooked but still retain crunchiness, add the soba and the sauce mixture 3. Topped it over with chicken fingers

I made this because I have extra ingredients in the fridge and want to make something new and light so here it is egg tofu muffins. It can be eaten for breakfast, snack or even light lunch depends on how many eat Preparation : 30 minutes Calories : less than 500 cals Ingredients : - 2 eggs - 1 medium tofu, smashed - a handful of sliced button mushrooms - a handful of diced yellow bell pepper - half clove of garlic and shallots - olive oil - a pinch of salt and pepper (optional) - a handful of chopped parsley Instructions : - Beat the eggs, add salt and pepper and put aside - Sautee garlic and shallots and add mushrooms and bell pepper until the flavour come out - Mix together beated egg, mashed tofu and stir fried mushrooms and bell pepper and add chopped parsley - In muffin tray, place the muffin cup and fill it with the mixture until 3/4 - Bake for about 15 minutes in 200 C For another variation, we can top it with grated cheese and serv...

This mouthwatering salad is suitable for hot sunny days. Easy to make and very refreshing Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - 5 medium prawns, poached - Half avocado, diced - A handful of cherry tomato, sliced - Half mango, diced - 2 sliced of multigrain toast Dressings : - Lemon juice - A table spoon of honey - Olive oil Instructions : - Mix lemon juice, honey and olive oil and set a side for dressings - In a big bowl, mix prawns, avocado, cherry tomato and mango - Pour the dressings and serve with multigrain toasts for carb booster

Love this colorful dish that can whet our appetite. It's nutritious and yet easy to make  Preparation : less than 30 mins Calories : less than 500 cals Ingredients : - Medium Purple sweet potato - Half medium tofu - A handful of baby french beans - A handful of fresh button mushroom, sliced - A handful of cherry tomato, sliced - Olive Oil - Parsley Instructions : - Sautee cherry tomato and mushroom with olive oil - Steam purple sweet potato and french beans - Serve it hot and garnish with dried parsley

This is another favourite brunch meal that's nutritious and packed with protein and good fats. Preparation : Less than 30 minutes Calories : Less than 500 cals Ingredients : - 2 Eggs - Half avocado - Half medium tofu, diced - A handful of cherry tomatoes - A handfull of brown button mushroom, sliced - Olive oil - Dried parsley Instructions : - Beat the eggs and make omelette in a pan and set aside - Stir fried tofu, cherry tomato and mushroom with olive oil - Serve it with half avocado and garnished with dried parsley