FRIED RICE

Fried rice

Ingredients (serves 4)

• 1 cup long grain white rice
• 2 eggs
• 2 teaspoons vegetable oil
• 2 bacon rashers, chopped
• 1/3 cup bean sprouts
• ½ cup diced cooked chicken
• ¼ red capsicum
• 1/3 cup corn kernals
• 2 shallots, trimmed, finely sliced
• 1/2 cup frozen peas, thawed
• 1 tablespoon soy sauce, plus extra to serve

Method

1. Cook the rice in a large saucepan of boiling water for 12 minutes or until tender. Drain and leave to cool.
2. Using a whisk, lightly beat eggs in a small bowl. Heat oil in non-stick wok or large frying pan over medium heat. Add eggs. Swirl over base to form an omelette. Cook 2 minutes. Turn over. Cook 2 minutes until set. Transfer to a chopping board. Set aside to cool slightly. Cut into short strips.
3. Add bacon to wok. Cook 4 minutes until light golden. Add capsicum. Stir fry 1 minute. Add shallots, peas, corn, chicken and rice. Cook, stirring, 3-4 minutes. Add egg and soy sauce. Stir until heated through. Serve immediately, with extra soy.

coconut pancakes

Coconut pancakes with banana and maple syrup

Ingredients (serves 2)

2 ripe bananas

2 eggs (separated)

125 ml coconut milk

½ cup plain flour

½ tsp baking powder

2 tbl butter

maple syrup, icing sugar and ice cream for serving

Method

1. Sift flour and baking powder into a bowl.
2. Separate eggs. Beat together egg yolks and coconut milk.
3. Gently fold in the sifted flour and baking powder.
4.  In a clean bowl with electric beater, beat eggwhites until soft peaks form, then use a metal spoon to carefully fold into batter.
5. Heat a non-stick frypan over medium heat and add a little of the butter.
6. Drop 3-4 tablespoonfuls of mixture for each pancake into pan 2-3cm apart and cook for 1-2 minutes until golden. Flip and cook for 1 minute on other side. Transfer to a baking tray loosely covered with foil and keep warm in a low oven while you use remaining batter.
7. Serve 2-3 pancakes per person with banana. Drizzle with syrup. Dust with icing sugar and serve with ice cream.

NACHOS YUM :)

Nachos

Preparation Time: 20 minutes

Cooking Time:20 minutes

Ingredients (serves 2)

• 1 tablespoon oil
• 1 small brown onion, finely chopped
• 1/2 small red or green capsicum, diced
• 200g can diced tomatoes in juice
• 250 gm minced steak
• 1/2 teaspoon Tabasco sauce
• 1 x 220g packet light corn chips
• 1 cup reduced-fat grated tasty cheese
• 4 tablespoons purchased guacamole sauce
• 4 tbl sour cream 

Method

1. Heat oil in a large heavy-based frying pan over medium-high heat. Add onion and cook, stirring, for 2 to 3 minutes or until onion is tender. Add minced steak and cook until brown.
2. Add red/green capsicum, tomatoes and Tabasco. Season with salt and pepper. Bring to the boil. Reduce heat to medium and simmer for 15 to 20 minutes, or until vegetables are tender.
3. Preheat oven to 200°C. Arrange corn chips on heatproof serving plates. Sprinkle with half of the cheese. Spoon over meat mixture. Sprinkle with remaining cheese. Bake for 10 minutes or until corn chips are crisp and cheese is melted.
4. Garnish each with 2 tbl guacamole dip and sour cream.

research finished

 Question A

Breakfast is the most important meal of the day. The name comes from break And fast which means you are breaking the fast you have been on for 8 to 12 hours. Breakfast helps you keep well and if you don’t have breakfast you would fell kind of yuck inside your body. Breakfast has a vary of choses to eat, but often include a carbohydrate, fruit, protein and sometimes a drink. If you skip out on your breakfast you will feel very weak and tired especially if you don't get a good night sleep. This is one of the reasons why when you wake up you are really grumpy until you get your morning coffee or tea. But if you include coffee in your breakfast menu it isn't a healthy choice even it pep you u and makes you feel alert and awake.

Question B

 You should eat a lot of vitamins and minerals and fiber for breakfast as there are really good and will be able to keep you going till lunch time. If you don't eat you will over snack. The best breakfast for you to have is oatmeal and smoothies.

Question C

I am going to squeeze the oranges together to make orange juice and grill A Bacon and cheese on an open grill sandwich. So the methods that I am going to use are squeezing and grilling.

Question D

The most important nutrients which should be include in breakfast food are fruits and veggies, dairy and whole grains as they have all the nutrients you need to keep you going and to keep you awake and happy till your next meal time.

Question E

The foods I am going to cook for my partner are freshly squeezed orange juice as it is full of vitamin c and vitamin c is very good for you as it keeps you healthy and free of sickness. I will also make her a bacon and cheese open grill sandwich, as it has the fiber and the protein we need for a healthy breakfast

Benefits of Eating Breakfast http://www.the-ibenefits.com/benefits-of-eating-breakfast.html  3/03/11  

The food chart http://www.thefoodchart.com/why-do-you-need-breakfast.php 3/03/11

What are the best foods to eat at breakfast   http://www.disabled-world.com/artman/publish/article_1839.shtml 3/03/11

What is the Best Breakfast http://longevity.about.com/b/2009/09/18/best-breakfast.htm 3/03/11

http://www.cspinet.org/nah/11_99/best_and_worst.html 3/03/11

hospo

Today in hospo we watched a video and we learnt a lot about fibre and what it is good for in our body. i learnt that we are ment to have 30 grams of fibre daily and that we are only eating 20 grams so we need to eat more fibre. i also learnt that coco pops have only 0.6g of fibre and that weet bix have 12 grams of fibre so the weetbix is much better then coco pops. this hospo was a really good lesson

my research

Question A

Breakfast is the most important meal of the day. The name comes from break And fast which means you are breaking the fast you have been on for 8 to 12 hours. Breakfast helps you keep well and if you don’t have breakfast you would fell kind of yuck inside your body. Breakfast has a vary of choses to eat, but often include a carbohydrate, fruit, protein and sometimes a drink.If you skip out on your breakfast you will feel very weak and tired especially if you don't get a good night sleep. This is one of the reasons why when you wake up you are really grumpy until you get your morning coffee or tea. But if you include coffee in your breakfast menu it isn't a healthy choice even it pep you u and makes you feel alert and awake.

Question B

 You should eat a lot of vitamins and minerals and fiber for breakfast as there are really good and will be able to keep you going till lunch time. If you don't eat you will over snack. The best breakfast for you to have is oatmeal and smoothies.

Question C

I am going to squeeze the oranges together to make orange juice and grill A Bacon and cheese on an open grill sandwich. So the methods that I am going to use are squeezing and grilling.

TODAY

Today in hospo we worked on our assignments and i almost finished my reasearch which is going well and i am really enjoying this sugject as it is really fun to learn what foods are best for you and what they can do