關於 hot spinach salad ，我們在網路上蒐集到這些相關的討論、資訊與評價

[What I eat in a day? 我一天吃什麼？] #tbt leg day and no cardio.

Morning: hot green tea (not gonna call it breakfast coz its not breakfast, no food here!!)

Lunch: wanna eat something outside so added a salad to make myself happy. Love pret coz they have calories and nutrition info for easy tracking, had only a little bit of the dressing by dipping + achim original flavoured instant chicken breast

Sweet treat after lunch 午餐後甜點：as usual! chocolate brownie ice cream (whey protein powder mix with unsweetened almond milk) + almond butter + black coffee 與平常一樣巧克力布朗尼雪糕（蛋白粉與無糖杏仁奶拌勻）+ 杏仁醬 + 黑咖啡

Food before leaving office: steamed - spinach + chicken breast (smoked paprika flavoured, home marinated) + choy sum

Pre-training: abt 150g a relatively huge portion of cooked white rice + instant beef tenderloin from tryr

Post-training when home: choy sum +
Tumeric flavoured chicken breast (home marinated, airfried)

Sweet treats before bed: baked a small oatcake for myself with rolled oats + pb + unsweetened almond milk + baking powder (recipe see story highlight), top with pb, 0kcal maple syrup + some nuts - match with hot green tea

😋😋😋 #mealprep

「遊玩時開心一點，不必掛念我…」既然
開唔開心，日子都係要過，倒不如試下係
苦中作樂，好好給我活著就似最初。最近
比我發現係尖咀山林道開左間，以日系
昭和風格x懷舊精品小店「Grandmama ·
Cafe」，當初睇到店名本以為店主係個
老婆婆，但得知原來店主係個年輕女強人，
驚喜滿分！原來店主愛好收集Vintage、
木系元素家具，難怪一入到鋪已經感受到
果種充滿家的感覺呀！👇
-
📌5 Deil · Set - $128
♦️Cold · Dish -
▪ Flax · Spinach -
▪ Potato · Salad -
▫ 只需要呢個價錢就有得食到招牌「五品·
料理」，可以從中挑選三種冷盤+三種熱食、
一份飯團及一個前菜，性價比極高。
同朋友分別試左兩個五品，而朋友挑選既
冷盤有「胡麻·菠菜」、「馬鈴薯·沙律」，
前者麻醬十足，口感濕潤；後者薯蓉質感
爽口，裡面食到粒粒沙律，層次豐富。
-
♦️Hot · Dish -
▪ Kabayaki · Eel -
▪ Teriyaki · Chicken Chop -
▪ Kinpira · Beef -
▫ 熱食選擇非常多，而且各有特色，擺盤精緻，
「蒲燒·鰻魚」火候掌握得幾好，肉質肥美；
「照燒·雞扒」食落唔乾身，啖啖滋味；
「金平·牛肉」果然係每一個食客都必點既，
肥牛相當入味，特別好食！
-
♦️Cold · Dish -
▪ Chicken Roll · Pirate Sauce -
▪ Sake · Boiled Egg -
▫ 另外一款「五品·料理」，冷盤分別有
「山賊汁·雞卷」、「清酒·溏心蛋」，前者
雞卷面頭配上黑椒汁，食落份外惹味；
後者溏心加左清酒釀製，除左蛋黃相當
滿足外，多左份酒香既滋味，幾有驚喜！
-
♦️Hot · Dish -
▪ Grandmama · Curry -
▪ Spicy Mentaiko · Subasa -
▪ Black Vinegar · Tang Yang Chicken -
▫ 一次過食勻日本特色熱盤，「婆婆·咖哩」
有日式咖哩果種香甜感；「辛口·明太子手羽」
燒得岩岩好，一入口外層爽脆，裡面明太子
唔會太鹹；「黑醋·唐揚雞」酸酸甜甜，幾好食。
-
♦️Rice · Ball -
▪ Sakura Shrimp · Onigirl -
▪ Mentaiko Mount · Fuji Onigirl -
▫ 飯團則係「明太子·富士山飯團」，表面
藍白分層令賣相更加靚仔，飯粒夠結實，
唔會太鬆散，唔錯。另一個口味既「櫻花蝦·
飯團」，蝦味夠突出，就算擺耐左都唔會
太硬太難咬，我幾鍾意。
-
📌D e s s e r t -
▪ Showa Caramel Puddin - $42
▪ Hokkaido Milk Mango Layer Cake - $52
▫ 甜點絕對係我食過暫時最好既Cafe，第一個
必讚既係「昭和·焦糖布甸」，賣相靚仔就梗
咖啦，質感紮實綿密，香味濃厚；加上焦糖
帶淡淡既微甘，口感係入口即化呀，無得輸；
「北海道牛乳·芒果千層蛋糕」層次分明，
外皮唔會太厚，夠軟腍；芒果肉份量十足，
完全係超驚喜水準！
-
📌Daily · Limit -
▪ Apple · Kombucha - $56
▪ Mount · Fuji - $78
▫ 飲品亦係亮點之一，前者既「蘋果·婆婆
杯茶」將蘋果結合自家製既茶釀製而成，
當中帶淡淡既酒香，酸酸甜甜對腸胃都
好有幫助；而「富 士 山」其實係白朱古力
混合蝶豆花而成，飲落淡淡既白朱古力，
唔會太甜，賣相就岩哂打卡啦！
-
📎 Grandmama · Cafe
📍尖沙咀彌敦道176號The Nate1樓

7 Asas Menanam Sayuran Daripada Biji Benih

Di sini kami ingin berkongsi beberapa perkara asas menanam sayuran daripada biji benih. Artikel ini disasarkan kepada mereka yang hendak bermula bercucuk tanam di rumah tetapi ianya mungkin juga bermanfaat bagi mereka yang telah lama berkebun. Banyak lagi sebenarnya perkara-perkara yang boleh dimasukkan ke dalam artikel ini tetapi maklumat di bawah adalah yang utama untuk diketahui bagi memastikan biji benih ditanam dan tumbuh dengan...
Continue Reading7 Basics Planting Veggies From Seeds

Here we want to share some of the basics of planting vegetables from seeds. This article is targeted to those who want to start planting at home but it may also be beneficial for those who have long gardening. Many more are actually things that can be included in this article but the information below is the main thing to be known to ensure seeds are planted and well growing.

1. Quality of seeds is important.

Not all seeds can grow and the addition rate depends on the quality of the seed. Generally more quality seeds contain or have a larger size. To make sure you get quality seeds get from a trusted manufacturer. Seeds treated with antimicrob and antifungus are also better.

2. The time taken for additions is different

Each plant grows at a different rate. Okra is among the plants that are easy and grow fast. Chili grows slowly and grows than okra. There are also seeds that will take long or hard to grow. To help extension, soak the seeds in the water for the night before being infused.

3. Ways of plants are different according to plants.

Plants like spinach and kangkung are easy to be planted, seeds can directly be covered on the plant media but keep the distance between seeds is not too close. For vegetable plants that grow like salad and cabbage need a larger room between plants. Plants like this and other plants such as chili and tomatoes should be sowed in the tray of a seasian and then diverted to the plant media like in a pot or on the ground. The distance between plants and vase size needs to fit the type of plants. For seeds that have low splash rates, sow over the media and then move the seeds that have grown into the tray of the semaian tray.

4. Use medium semaian and medium of suitable plants

Medium that is suitable for a piece of seed is smooth, holding humidity well, has a good ventilation, and hype (loggar). A good medium is also free from any pest, disease (sterile), and weed seeds. An example of a medium that is suitable for a seed of seeds is peat mos. Soil is not suitable to be used for a piece of seed because it's not sterile, too heavy, and doesn't have good irrigation A good medium plant is like a mixed soil that is rich with organic ingredients, has good ventilation and irrigation, optimum pH level and sufficient and balanced nutrients.

5. Make sure the medium is always moist during the extension process

The addition begins when seeds absorb water and roots will start to grow to get nutrients and water. At the extension stage, it's important to ensure the right condition for seed growth as its growth is easily affected when lack of water or too hot. The water should be enough during the period of addition without adding to it. One way to keep the humidity is to put a tray into plastic until the seeds grow.

6. Light is important after addiction

To ensure the right condition for the extension of seeds, seeds are usually sowed in dim and not hot conditions. But after the seeds have grown, the seeds need to be exposed to the sun. Lack of light after addiction will cause seeds to grow long and thin. Morning sunlight is enough to make sure seeds grow well.

7. Plants need to be maintained

Care is also important after the seed has grown and there are 4 things to be prioritized that are, light, water, nutrients and pest control. Plants need sufficient light at least 4-5 hours of sunlight but it also depends on the type of plant, some don't need much light and some need lots of light. Water also needs to be confirmed enough for plants, the frequency of siraman is depending on the weather condition. Pembajaan needs to be done to ensure plants grow fresh and produce satisfactory results, rejuvenation is usually done every 2 weeks.

Pest control is also important and it's not just to be done when there's an attack but controls also need to be made to avoid pest attacks. An example of pest control is using a spray of pest control and biologically control which is one of them by planting plants that can attract predators to plant pests.

We hope this article is beneficial and helpful in your gardening activities. If you have any questions or feedback please use the comment section below.

To be a plant to stay healthy don't forget to use fertilizer must be BAJANAS. 100 % ORGANIC AND NO SIDE EFFECT. For any enquiries please contact 017 471 6197 or click the link below for any inquiries.

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1つの生地でいろいろ作れる惣菜パンのレシピ
ウインナーパン、ツナマヨパン、たまごハムパン等を作ってます


【材料】
生地
・強力粉　300g
・砂糖　30g
・スキムミルク　10g
・塩　5g
・インスタントドライイースト　3g
・水　204g
・バター　40g

たまごサラダ
・茹で卵　3個
・マヨネーズ　大さじ2
・オリーブオイル　大さじ1
・塩　ひとつまみ
・胡椒　少々

ツナマヨ
・ツナ缶　小1缶
・マヨネーズ　大さじ1
・塩　少々～ひとつまみ
・黒胡椒　少々

その他具材例
・ほうれん草やピーマンなど
・ベーコンやウインナーやハム
・チーズやマヨネーズ

【準備】
・バターを室温に置いておく

【作り方】
1. 【こね～1次発酵】生地のバター以外の材料を合わせてヘラで混ぜ、まとまったら台に取り出してこねていく
2.　グルテン膜が出来るまでこねたらバターを加えてちぎるようにして馴染ませ、再び薄いグルテン膜が出来るまでこねる
3.　丸めてボウルに入れてラップをし、30℃で50分を目安に2倍ほどに膨らむまで1次発酵(指で粉を付けて穴をあけ、穴が少しだけ縮んで元に戻らなければOK)
4. 【具材の準備】ベーコンは1cm角にカットし、ほうれん草は熱湯でさっと茹でて流水で冷やし、しっかり水気を絞って2cmほどにカットする
5. 【分割～ベンチタイム】生地を1個60gずつに分割し、ガスを抜いて丸めてかたく絞った濡れ布巾をかけてベンチタイム15分
6. 【成形～2次発酵】

・楕円：手のひらで生地を円形で潰してのばし上下から1/3ずつ折りたたみ、さらに中心で折り合わせてとじる
・丸：ガス抜きして丸め直す
・ハム：ハムよりひと回り大きく手のひらで生地を円形で潰してのばし、ハムを置いてくるくると巻き、両端を合わせるように折ってとじ、縦にして端から1/3を残して切れ込みを入れて円形に広げる

7.　オーブン用シートを敷いた天板に並べ、35℃で45分を目安に2次発酵(オーブンで発酵する場合、予熱時間を考慮しはやめに取り出す)
8. 【焼成/220℃に予熱】

・楕円：カミソリやナイフで中心に切れ込みを入れ、上に具材をのせる
・丸：頂点にハサミで十字に切れ込みを入れ、少し広げて具材をのせる
・ハム：上にチーズやたまごサラダをのせる(シンプルにそのまま焼いてもOK)
(照りを出したい場合、好みで溶いた全卵を塗る)

9.　220℃に予熱したオーブンで13分を目安に、底面に焼き色がつくまで焼いて出来上がり

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https://www.youtube.com/channel/UCqIW0OHh8k2np5ZNz3wz8sg
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↓using translation software.

[Ingredients]
[Ingredients]
dough
・Bread flour 300 g
・Sugar 30 g
・Skim milk 10 g
・Salt 5g
・Instant dry yeast 3g
・Water 204 g
・Butter 40 g

Egg salad
・Boiled eggs, 3 pieces
・2 tablespoons mayonnaise
・Olive oil 1 tablespoon
・a pinch of salt
・a pinch of pepper

Tuna Mayonnaise
・small can of tuna
・1 tablespoon mayonnaise
・a pinch of salt
・a pinch of black pepper

Examples of other ingredients
・Spinach, green pepper, etc.
・Bacon, wiener sausages, ham
・Cheese or mayonnaise

[Preparation]
・leave the butter at room temperature

[How to make]
1. [Knead ~ Primary fermentation] Mix all the ingredients except the butter of the dough together with a spatula. Take it out on a counter and knead it.
2. Knead it until the gluten film is formed then add butter and tear it to mix it together. Knead it again until a thin gluten film is formed.
3. Round it and put it in a bowl then wrap it. Let it undergo primary fermentation at 30 °C for around 50 minutes until it expands to around 2 times its size (Dust it with your finger and make a hole. It will be fine if the hole shrinks a bit and it doesn't return to its original shape.).
4. [Preparation of the ingredients] Cut the bacon into 1cm cubes, quickly boil the spinach in hot water and cool it under running water, squeeze out the moisture well and cut it into 2cm pieces.
5. [Divide ~ bench time] Divide the dough to 60 g each. Release the gas and round it. Cover it with a tightly squeezed damp dishcloth and bench time is 15 minutes.
6. [Shaping ~ Secondary Fermentation]

・Ellipse: Crush the dough into a circle with your palm and stretch it. Fold it from the top and bottom 1/3 at a time. Fold it in the center and close it.
・Round: Release the gas and round it again.
・Ham: Crush and stretch the dough in a circle with the palm of your hand one size larger than the ham. Place the ham and roll it up. Fold it so that both ends are joined. Make it vertical and make a cut leaving 1/3 from the edge and spread it out in a circle.

7. Line them up on a baking sheet covered with baking paper. Let it undergo secondary fermentation at 35 °C for around 45 minutes (When fermenting in the oven, take it out without considering the preheating time.).
8. [Baking/Preheating to 220 °C]

・Ellipse: Make a cut in the center with a razor or knife and place the ingredients on top.
・Round: Make a cross cut on the top with scissors, spread it out a little and put the ingredients on it.
・Ham: Top with cheese or egg salad (or simply bake)
(If you want to make it shiny, apply beaten whole egg if you like.)

9.Bake it in the oven preheated to 220 °C for around 13 minutes until the bottom browns and it will be complete.

Download my Training App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.

This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!

READ BELOW for recipes and steps.
___________

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

___________

CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt

Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 - 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.

Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein

FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste

Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.

Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein

LIGHT VEGETABLE CURRY W/ BASMATI RICE

Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste

Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.
4) Stir occasionally and serve hot

Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein

Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein

___________

Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

毎朝お弁当のおかずを用意するのって意外と時間がかかって面倒くさい…。
そんな時はカップに小分けで作って冷凍ストックしておくのがおすすめです！朝はレンジで解凍してお弁当に詰めるだけ♪
新生活に、ぜひ作ってみてくださいね！

00:03 ほうれん草ソテー
00:31 ナポリタン
01:05 ポテトサラダ
01:39 ミートボール

■ほうれん草ソテー
4個

材料：
ほうれん草 100g
コーン缶 15g
塩 少々
コショウ 少々
バター 10g

作り方：
1.フライパンにバターを入れて弱火にかけ、ほうれん草、コーンを加えてしんなりするまで炒め、塩、コショウで味付けする。取り出して粗熱を取る。
2. (1)を小分けカップ に入れ、保存容器に移して蓋をする。冷凍庫で2週間程度保存する。
3.食べる際はお皿に乗せて、1個あたり500Wの電子レンジで40-50秒加熱する。

■ナポリタン
4個

材料：
スパゲッティ（1.6mm） 50g
玉ねぎ（くし切り） 50g
ウィンナー（輪切り） 2本
ケチャップ 大さじ4
コンソメ 小さじ1/2
サラダ油 小さじ1
ゆで汁 大さじ1/2

1. フライパンにサラダ油を入れて中火にかけ、玉ねぎ、ウィンナーを加えて炒める。玉ねぎがしんなりしたら、ケチャップ、コンソメを加えて混ぜる。

2. 鍋にたっぷりの湯を沸かして塩（分量外）を加え、スパゲッティを袋の表記時間通り茹でる。

3. (2)を(1)に加え、ゆで汁を加えてサッと炒め合わせる。

4. 粗熱が取れたらフォークで巻いて小分けカップに入れ、保存容器に移して蓋をする。冷凍庫で2週間程度保存する。

5.食べる際はお皿に乗せて、1個あたり500Wの電子レンジで40-50秒加熱する。

■ポテトサラダ
4個

材料：
じゃがいも（ひと口大に切る） 2個
ツナ缶 30g
マヨネーズ 大さじ2
酢 大さじ1/2
塩 少々
コショウ 少々

作り方：
1.ボウルにじゃがいもを入れて、ラップをかけて600Wの電子レンジで5-6分加熱する。

2.熱いうちにフォークなどでつぶす。マヨネーズ、酢、塩、コショウを加えて混ぜる。

3.ツナを加えて混ぜ合わせ、粗熱が取れたら小分けカップに入れ、保存容器に移して蓋をする。冷凍庫で2週間程度保存する。

4.食べる際はお皿に乗せて、500Wの電子レンジで40-50秒加熱する。

■ミートボール
8個分

材料：
豚ひき肉 150g
マヨネーズ 大さじ1
片栗粉 大さじ1
塩 少々
コショウ 少々

水 大さじ3
ケチャップ 大さじ2
砂糖 大さじ1
酢 大さじ1
ウスターソース 大さじ1

作り方：
1.ボウルにひき肉、マヨネーズ、片栗粉、塩、コショウを加えてよく練り混ぜ、8等分に丸める。

2.耐熱容器に水、ケチャップ、砂糖、酢、ウスターソースを入れて混ぜ、(1)を並べいれる。

3.ふんわりラップをかけ、600Wの電子レンジで3分加熱する。

4.肉だんごを裏返し、再びラップをかけて600Wの電子レンジで1分加熱する。

5.粗熱が取れたら小分けカップに入れ、保存容器に移して蓋をする。冷凍庫で2週間程度保存する。

6.食べる際はお皿に乗せて、500Wの電子レンジで40-50秒加熱する。

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Frozen Side Dishes 4 Ways

Sautéed Spinach
Servings: 4

INGREDIENTS
10 grams butter
100 grams spinach
15 grams canned corn
Salt, to taste
Black pepper, to taste

PREPARATION
1. In a pan, put butter and heat it over low heat. Add spinach and canned corn and sauté it then season with salt and pepper. Remove it from the pan and let it cool down.

2. Divide into cups and place them in a storage container with a lid. Keep it frozen for up to 2 weeks.

3. When you’re ready to eat, place them on a plate and heat in a microwave at 500W for 40–50 seconds.

Ketchup Spaghetti
Servings: 4

INGREDIENTS
1 teaspoon vegetable oil
50 grams onion, sliced
2 sausages, sliced
4 tablespoons ketchup
½ teaspoon chicken stock powder
Salt, to taste
50 grams spaghetti
½ tablespoon spaghetti water

PREPARATION
1. In a pan, heat the vegetable oil over medium heat. Add onions and sausages then sauté them all. Once the onions are cooked, add ketchup and chicken stock powder.

2. Bring salted water to a boil, then cook the spaghetti according to the package directions. Drain and reserve some of the cooking water.

3. Add the cooked spaghetti and 1-2 tablespoons of spaghetti water to the onion and sausage mixture, then fry them together.

4. Once it is cooled down, divide into cups and place them in a storage container with a lid. Keep it frozen for up to 2 weeks.

5. When you’re ready to eat, place them on a plate and heat in a microwave at 500W for 40–50 seconds.

Mashed Potato Salad
Servings: 4

INGREDIENTS
2 potatoes, diced into bite-size pieces
2 tablespoons mayonnaise
½ tablespoon vinegar
Salt, to taste
Black pepper, to taste
30 grams canned tuna

PREPARATION
1. In a bowl, add potatoes and cover with plastic wrap, then heat in a microwave at 600W for 5–6 minutes.

2. Smash them with a fork while they’re hot. Add mayonnaise, vinegar, salt, and pepper.

3. Add tuna and mix together. Once it is cooled down, divide into cups and place them in a storage container with a lid. Keep it frozen for up to 2 weeks.

4. When you’re ready to eat, place them on a plate and heat in a microwave at 500W for 40–50 seconds.

Meatballs
Servings: 8

INGREDIENTS
150 grams ground pork
1 tablespoon mayonnaise
1 tablespoon cornstarch
Salt, to taste
Black pepper, to taste
3 tablespoons water
2 tablespoons ketchup
1 tablespoon sugar
1 tablespoon vinegar
1 tablespoon Worcestershire sauce

PREPARATION
1. In a bowl, add ground pork, mayonnaise, cornstarch, salt, and pepper then combine. Roll the mixture into 8 meatballs.

2. In a microwave-safe container, add water, ketchup, sugar, vinegar, and Worcestershire sauce. Mix them all, then add the meatballs.

3. Cover with plastic wrap and heat in the microwave at 600W for 3 minutes.

4. Turn the meatballs over and cover with plastic wrap again, then heat it again in the microwave at 600W for 1 minute.

5. Once it is cooled down, divide into cups and place them in a storage container with a lid. Keep it frozen for up to 2 weeks.

6. When you’re ready to eat, place them on a plate and heat in a microwave at 500W for 40–50 seconds.