8 Healthy Food Menu Ideas to Stay Fit

Maintain your health and fitness with nutritious and low-fat food, but it must still be delicious so that you always maintain the spirit of a healthy diet. Healthy food doesn’t mean bland and boring, here we present eight variations of healthy food recipes that are delicious and will keep you from getting bored.

1. Kampung Chicken Soup

Ingredients:

Village chicken – 1 head

Garlic, crushed – 7 cloves

Ginger, bruised – 2 cm

Ebi – 1/2 sdm

Celery, bunch – 2 stalks

Bay leaves – 3 pieces

Lime leaves, remove the leaf bones – 2 pieces

Ground nutmeg – 1/8 tsp

Cloves – 4 grains

Pepper – 1/4 tsp

Salt – 1 tbsp

Sugar – 1 tsp

Broth powder – 1/4 tsp

Water for boiling – 2 liters

Oil for frying – 1 tbsp

Complementary Materials:

Lime – to taste

Sliced ​​celery leaves – to taste

Fried onions – enough

Cayenne pepper – to taste

How to make :

1. Cut the free-range chicken into 16 pieces. Wash clean, set aside.
2. Heat oil, saute garlic and ginger until fragrant. Lift. Grind the stir fry until smooth. Set aside.
3. Prepare water. Add the chicken, stir-fry ground spices, and all the other ingredients. Boil until the chicken is cooked and tender. Correct the taste.
4. Ready to be served with complementary ingredients.

Tips

1. Chili sauce can be made from red chilies and garlic which are boiled first. Then puree it with a few tablespoons of boiled water and salt.
2. During the process of boiling chicken, don’t forget to always remove any fat or dirt that rises to the surface of the water (floats), so that the resulting broth is clear.

2. Pop Chicken

Ingredients:

Young chicken, cut into 4 parts, remove the skin – 1 tail

Lime – 1/2 fruit

Coconut water – 800 ml

Bay leaves – 2 pieces

Lemongrass – 1 stalk

Ground pepper – 1 tsp

Granulated sugar – 1 tbsp

Oil, for frying – to taste

Ginger, bruised – 3 cm

Garlic, roughly chopped – 6 cloves

Salt – 2 tsp

Sambal :

Curly red chilies – 10 pieces

Cayenne pepper – 3 pieces

Tomatoes – 2 pcs

Shallots – 6 pieces

Salt – 1 tsp

Cooking oil – 5 tbsp

Water – 5 tbsp

How to make :

1. Coat the chicken with lime juice, leave for 10-15 minutes.
2. Put into the pan: Coconut water, fine garlic, ginger, bay leaves, lemongrass, salt, pepper and granulated sugar. Stir to mix evenly.
3. Add the chicken, cook until the chicken is cooked (young chicken cooks quickly, about 20 minutes).
4. While waiting for the chicken to cook, prepare the chili sauce. Fry red chilies, cayenne peppers, shallots, tomatoes until wilted, remove from heat and let cool slightly.
5. Blend the chili ingredients along with the oil and add water. Then sauté and season with salt. Cook the chili sauce until the spices are fragrant and explode. Set aside.
6. Heat the oil (until it is warm enough, not too hot), fry the chicken briefly while drizzling with oil, remove from heat and set aside.
7. Serve the pop chicken with chili sauce and fresh vegetables.

3. Seasoned Boiled Chicken

Ingredients:

Village chicken – 1 head

Salt (for rubbing chicken skin) – 2 tbsp

Garlic, crushed – 5 cloves

Ginger, crushed – 2 cm

Salt – 1 tsp

Water (for boiling) – enough

Cold water and ice cubes – as needed

Sauce:

Soy sauce – 2 tsp

Sweet soy sauce – 2 tsp

Oyster sauce – 2 tbsp

Mushroom stock – 1/2 tsp

Sesame oil – 3 tbsp

Water – 100 ml

Distribution:

Garlic, finely chopped – 7 cloves

Ginger, matchstick slices – 1 cm

Oil for frying – as needed

How to make :

1. Rub the chicken skin with salt then wash thoroughly. Put crushed garlic and crushed ginger into the chicken stomach.
2. Boil enough water and add the chicken, boil until the chicken is soft and cooked.
3. Once the chicken is tender, remove the chicken, then soak it in ice water for 5 minutes.
4. Boil the chicken again for 5 minutes, then put the chicken back into the ice water for 5 minutes, set aside.
5. For the sprinkles, heat enough frying oil and fry the chopped garlic and ginger slices until the onions are golden yellow, set aside.
6. For the sauce, add soy sauce, sweet soy sauce, oyster sauce to the pan. Cook while stirring, then add water and mushroom stock, wait until it boils. Turn off the heat then add sesame oil then stir well.
7. Prepare a serving plate, cut the boiled chicken into small pieces then drizzle with sauce. Sprinkle with fried ginger and garlic, serve.

4. Steamed tofu

Ingredients:

White tofu – 350 grams

Eggs – 2 pieces

Carrots, cut into small cubes – 50 grams

Spring onions, thinly sliced ​​– 1 stem

Salt – 1/2 tsp

Ground pepper – 1/4 tsp

Ground spices :

Garlic – 2 cloves

Shallots – 5 pieces

How to make :

1. In a bowl, mash the white tofu with a fork until smooth.
2. Add ground spices, salt and ground pepper. Stir the mixture until smooth.
3. Add egg, carrot, and spring onion. Stir well.
4. Put the tofu mixture into molds that have been previously greased with oil.
5. Steam the tofu for 30 minutes until cooked. Lift.
6. Ready to be served.

5. Saute Pak Choy

Ingredients:

Pakcoy – 5 weevils

Garlic, minced – 5 cloves

Oyster sauce – 2 tbsp

Granulated sugar – 1/2 tsp

Cornstarch – 1/2 tsp

Water – 150 ml

Oil, for frying – to taste

How to make :

1. Boil the bok choy in boiling water for just 30 seconds. Lift and drain.
2. Saute garlic until fragrant.
3. Add oyster sauce, sugar, water and cornstarch. Stir and cook until thickened. Lift.
4. Arrange the pak choy on a serving plate. Drizzle with the stir-fried results.
5. Ready to be served.

6. Saute Mushrooms

Ingredients:

Button mushrooms, cut in half – 200 grams

Young corn or putren, cut – 100 grams

Shallots, sliced ​​– 7 cloves

Galangal, crushed – 1 stem

Bay leaves – 2 pieces

Medan anchovies (optional) – A handful

Whole bird’s eye chilies – to taste

Salt – 1/2 tsp

Pepper – 1/3 tsp

Flavoring – 1/3 tsp

How to make :

1. Heat a frying pan and add enough oil.
2. Saute the shallots and anchovies until they change color.
3. Add cayenne pepper, galangal and bay leaves. Saute again.
4. Add baby corn and mushrooms. Add a little water. Mix well.
5. Add salt, sugar, pepper and seasoning. Adjust the taste.
6. Cook until done. Remove and serve.

7. Snapper Fish Soup

Ingredients:

Red snapper – 1 fish

Lime, take the juice – 1 piece

Green tomatoes, sliced ​​– 1 piece

Coriander leaves, finely chopped – 50 grams

Garlic – 6 cloves

Shallots – 6 pieces

Onion – 1/2 clove

Salt – 1 tbsp

Sugar – 1/2 tbsp

White pepper – 1 tsp

Broth powder – 1 tbsp

Fish sauce – 1 tbsp

Air – 1,5 liter

Fried onions – enough

Oil, for frying – to taste

How to make :

1. Wash the fish clean, then cut according to taste. Coat with lime juice and 1 tablespoon salt until evenly coated. Leave it for 10 minutes then rinse again until clean. Set aside.
2. Heat the oil. Fry the garlic, red onion, and onion until wilted and cooked. Lift and puree/blender until it becomes a paste.
3. In a saucepan, bring 1.5 liters of water to a boil.
4. Add the fish, fine onions and sliced ​​green tomatoes. Stir well and let it boil again.
5. Season with salt, sugar, pepper, stock powder and fish sauce. Stir well and adjust the taste.
6. Turn off the flame. Sprinkle coriander leaves and fried onions.
7. Ready to be served.

8. Snapper Team

Ingredients:

Snapper – 1 fish (500 grams)

Lime juice – 1 tsp

Salt – 1 tsp

Onions, thinly sliced ​​lengthwise – 1/2 grain

Garlic, minced – 3 cloves

Ginger, matchstick slices – 5 cm

Cayenne pepper, left whole – 10 pieces

Spring onions, thinly sliced ​​– 1 stem

Soy sauce – 2 tbsp

Sesame oil – 1 tbsp

Oyster sauce – 1 tbsp

Granulated sugar – 1 tsp

Pepper – 1/2 tsp

Water – 100 ml

Oil, for frying – 2 tbsp

How to make :

1. Clean and clean the snapper fish. Cover with lime juice and salt. Leave it for a moment then rinse until clean. Place the fish in a heat-resistant container or dish.
2. Heat the steamer pan. Steam the fish for just 5 minutes. Lift.
3. Discard the water in the fish container. Set aside.
4. Heat the oil. Saute garlic and onion until fragrant.
5. Add ginger and cayenne pepper. Stir until fragrant and wilted.
6. Add soy sauce, sesame oil, oyster sauce, sugar and pepper.
7. Pour in the water then stir until it boils and let it cook for a few moments. Lift.
8. Pour the sauce over the fish and spread evenly. Sprinkle with spring onions.
9. Heat the steamer pan again. Put the fish in the container and steam until cooked for 20 minutes. Lift.
10. Ready to be served.

Atsarina Luthfiyyah (Senior Editor)

Has educational experience in the fields of Culinary and Journalism. His hobbies are writing, traveling and cooking. Masters in Communication Sciences at Gadjah Mada University
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