RECIPE IDEAS FOR PRIMARY SCHOOL AND HOME MEALS - -
This recipe book provides creative ideas for cooks in WFP and CRS-supported schools. The recipes do not have to be followed exactly, but are rather suggestions on how to use locally available products.
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RECIPE IDEAS FOR PRIMARY SCHOOL AND HOME MEALS
Vientiane 2017
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CONTENTS
Rice Soup Khao Piak 6 Fish Soup Kaeng Pa 8 Bamboo Soup Kaeng Normai 10 Fried Rice Kua Khao Chao 12 Fried Cabbage with Pork Kuak Pak Kalam Sai Sinmoo 14 Rice with Vegetables on Top Khao Ladna 16 Eggplant Mix Pon Pa 18 Vegetables with Fish and Sesame Soup Phak Sai Pa 20 Fish in Banana Leaf Mok Pa 22 Papaya Salad Tom Mak Houng 24 Lentil Pancakes Maktua Phaen 26 Coconut Dumplings Khaonom Naeb 28
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RICE SOUP* KHAO PIAK*
KCAL 42% 785
Ingredients:
500 g 4 l Nutritional info:
175-200 g 400 g Protein 31.4 Fat 21.5 200 g 100 g Calcium 97
2-3 50 g Iron 9.1 Vitamin A 1,101
300 g 10 g Vitamin C 26
* For explanation note, please see page 30. - 6 - KHAO PIAK
1 2 3 4
Add meat, garlic, pumpkin, Add egg and cook for 10 Add spring onions and mix Stir for 5 min lentils and rice, cook for 30 min min - 7 -
FISH SOUP KAENG PA
KCAL
15% 278
Ingredients:
400 g 2 l Nutritional info:
300 g 400 g Protein 34.9 Fat 11.5 1-2 100 g Calcium 181
200 g 20 g Iron 4.1 Vitamin A 959
200 g 20 g Vitamin C 62
- 8 - KAENG PA
1 2 3 4
Add vegetables to boiling Add fish and padek Boil for 20 minutes, then Stir and serve pot add greens
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BAMBOO SOUP KAENG NORMAI
KCAL 43% 797
Ingredients:
500 g 2 l Nutritional info:
175-200 g 100 g Protein 35.9
Fat 12.7 200 g 200 g Calcium 118
200 g 80 g Iron 11.8 Vitamin A 320
300 g 30 g Vitamin C 37
- 10 - KAENG NORMAI 1 2
Crush morning glory into Add ingredients concentrated sauce 3 Crush chili and rice into a mix 2 5 4
Add mushroom and greens Add rice and chili mix and cook for 15 min - 11 -
FRIED RICE KUA KHAO CHAO
KCAL 43%43% 788
Ingredients :
500 g 2 l Nutritional info:
175 g 100 g Protein 32.3
Fat 22.6 200 g 200 g Calcium 116
2 75 g Iron 10.0 Vitamin A 1,114
200 g 20 g Vitamin C 50
- 12 - KUA KHAO CHAO
1 2 3 4
Cook lentils and rice for Add 2 eggs to a hot pan Add meat and vegetables Add cooked rice and 30 min with oil to the pan lentils, cook for 10 min
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FRIED CABBAGE WITH PORK
KUAK PAK KALAM SAI SINMOO
KCAL 49% 912
Ingredients:
500 g 3 l Nutritional info:
175-200 g 150 g Protein 27.8
Fat 35.2 100 g 200 g Calcium 242
500 g 50 g Iron 9.6 Vitamin A 795
300 g 20 g Vitamin C 51
- 14 - KUAK PAK 1 2
Cook lentils and rice for Cut vegetables 30 min 3
Add garlic, tomato, meat, and vegetables to a separate pan 2 5 4
Mix and cook for 30 min Add bamboo and spring onions - 15 -
RICE WITH VEGETABLES ON TOP KHAO LADNA
KCAL 43%38% 708
Ingredients:
500 g 2.5 l Nutritional info:
175-200 g 150 g Protein 25.9
Fat 15.1 200 g 300 g Calcium 140
200 g 50 g Iron 9.8 Vitamin A 1,201
100 g 20 g Vitamin C 79
- 16 - KHAO LADNA
1 2 3 4
Cook rice and lentils for Add 2 eggs into pan with Add meat and vegetables Add rice, mix and cook 30 min oil for 10 min
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EGGLANT MIX PON PA
KCAL 20% 357
Ingredients:
500 g 2 l Nutritional info:
300 g 300 g Protein 31.1
Fat 4 3-5 150 g Calcium 343
2-3 50 g Iron 9.7 Vitamin A 1,174
100 g 20 g Vitamin C 96
- 18 - PON PA 1 2
Grill chili and onion Crush chili 3 Cook eggplant and fish for 15 min 2 5 4
Add greens and stir Add fish and eggplant - 19 -
VEGETABLES WITH FISH AND SESAME SOUK PHAK SAI PA
KCAL 24% 443
Ingredients:
500 g 1.5 l Nutritional info:
1-2 200 g Protein 33.6
Fat 14.7 3 400 g Calcium 340
2-3 50 g Iron 12 Vitamin A 2,022
100 g 20 g Vitamin C 99
- 20 - SOUK PHAK
1 2 3 4
Wash and sort vegetables Cook sesame in oil for Add sesame and fish to pan Mix and cook for 5 min 5 min
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FISH IN BANANA LEAF MOK PA
KCAL 31% 574
Ingredients:
500 g 300 g Nutritional info:
10 200 g Protein 35.9
Fat 6.3 5 150 g Calcium 412
2-3 50 g Iron 12.1 Vitamin A 1,677
100 g 20 g Vitamin C 102
- 22 - MOK PA
5 6
Fold fish into a packet Steam for 40 min 4 3
2
Mix for 5 min Add eggplant 2 and fish 1
Add vegetables Crush garlic and rice - 23 -
PAPAYA SALAD TOM MAK HOUNG
KCAL 17% 322
Ingredients:
400 g 2-3 Nutritional info:
2 200 g Protein 24.8
Fat 12.1 1-2 200 g Calcium 643
100 g 100 g Iron 10.5 Vitamin A 2,414
200 g 20 g Vitamin C 165
- 24 - TOM MAK HOUNG
1 2 3 4
Skin and cut vegetables Add vegetables to bowl Crush and mix ingredients Squeeze lemon
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LENTIL PANCAKES MAKTUA PHAEN
KCAL 46% 843
Ingredients:
300 g 3 l Nutritional info:
300 g 200 g Protein 29.1
Fat 31.8 500 g 200 g Calcium 164
1000 g Iron 11.1 Vitamin A 1,558
10 g Vitamin C 10
- 26 - MAKTUA PHAEN
1 2 3 4
Take lentils, that were Crush lentils, add pumpkin, Form pancakes Cook pancakes in oil for soaked overnight flour, water to make batter 10 min
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COCONUT DUMPLINGS KHAONOM NAEB
KCAL 56% 1,037
Ingredients:
300 g 2.5 l Nutritional info:
500 g 500 g Protein 29.132.7
Fat 31.835.7 20 500 ml Calcium 164283
50 g 10 g Iron 11.111.3 Vitamin A 1,558904
125 g Vitamin C 107
- 28 - KHAONOM NAEB 1 2
Cook lentils for 10 min Add coconut and sugar to separate pan
Make batter from flour and 3 water, then fill it with steamed lentils and cooked coconut mix
5 4
Steam for 20 min Pack the form in banana leaf
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INFORMATION NOTE
The percentage of daily Approximate time needed food intake that this meal Daily food plate shows 6 food groups to prepare a meal. provides for a primary and the proportions of food we should school student. eat every day. The coloured sections of the plate show which food groups this meal contains.
Ingredient quantities needed to prepare a meal for 5 people. If not all ingredients are available, use only the ones locally available The colours signify how and adapt it to your much of a specific nutrient preferences. this meal provides. For example, if calcium is yellow or red, try to eat more food with calcium that day.
Lentils should always be soaked overnight before use, if possible.
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RECIPE IDEAS FOR PRIMARY SCHOOL AND HOME MEALS
European Union - 32 -