SCHOOL

GOGREEN

Go Green Eat Smart Guide

Healthy Vegetarian Recipes for School Lunch

White Fu
ngu

s and Ba
Cabbage
in Soup w by Chinese
it
Egg and
Oats Rice h Steamed

Recipe

pr
Lunche ovided by Fit
For Life
on and
Caterin
g Servic
es

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

()
White fungus, soaked

Egg

1
(piece)

Cooked oats rice

()
Firm tofu, diced

(brick)

Baby Chinese cabbage

1
(bowl)

1
(tablespoon)
1
(bowl)

Seasonings

Sesame oil

1
(teaspoon)

(teaspoon)

Corn kernels

1
(tablespoon)

Salt

()
Carrot, diced

1
(tablespoon)

White pepper

(pinch)

Steps
1.
2.
3. 801520
4.

Vegetable Broth

Ginger

2
(slices)

Bean sprouts

1
(catty)

()
White radish, sliced

1
(piece)

Water

(as appropriate)

()
Carrot, sliced

1
(piece)

()
Sugarcane, sliced

500
(g)

Rec ipe hig hlig ht

1. Heat up the oil. Add the ginger slices. Saut the bean sprouts and
stir-fry the white radish for a moment.
The vegetable bro
th boiled with variou
2. Bring a pot of water to boil. Add the carrot, sugarcane and the
s
vegetables gives a
very complex avour
.
As
a result, no salt wil
pan-fried ingredients. Boil for approx. 2 hours before serving.
l be required.
3. Add beaten egg to 80ml of vegetable broth, mix well. Add diced rm
tofu and then steam for 15 to 20 minutes.
4. Use the remaining vegetable broth to blanch the baby Chinese cabbage, corn kernels, carrots and white
fungus. Add salt and pepper. Serve with cooked oats rice.

Tips

The remaining crowns and stems of vegetables can be used to make the vegetable
broth. The broth can be made with sweet vegetables such as white radish, pumpkin
and sugarcane, etc.
P.13


Bean Curd Sheets and Pumpkin
Puree with Rice

Recipe provided by New Creation

Depot

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Corn kernels

2
(tablespoons)

Cooked rice

1
(bowl)

()
Carrot, diced

2
(tablespoons)

Side vegetables:
Cooked Shanghai pakchoi

(bowl)

()
Fresh bean curd sheets, diced

3
(pieces)

Small pumpkin

(piece)

()
Green bell pepper, diced

(bowl)

Seasonings

Canola oil

1
(teaspoon)

Minced garlic

1
(teaspoon)

Salt

(teaspoon)

Steps
1.
2.
3.
4.
5.
6.

Rec ipe hig hlig ht

Pumpkin is rich in

1. Blanch the corn kernels and carrot. Drain and set aside.
2. Wash the fresh bean curd sheets. Blanch and set aside.

carotene and vitamin

and help maintain

A,

eyesight.

and crush the pumpkin to a pure.

4. Add the cooked rice and diced bean curd sheets to the pumpkin pure. Mix well.
and salt.

Tips

fork or a blender.

e with a
P.14

Assorted Bell
Peppers and Dried Bean
Curd with Red Rice
()
Recipe provided by LSG Catering China Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

()
Eggplant, wedged

(bowl)

()
Zucchini, wedged

(bowl)

()
Dried bean curd, wedged

2
(pieces)

Low-fat cheese

1
(slice)

()
Red bell peppers, wedged

(piece)

Seasonings

()
Yellow bell peppers, wedged

(piece)

Olive oil

1
(teaspoon)

Cooked red rice

1
(bowl)

Minced garlic

1
(teaspoon)

Side vegetables:
Cooked cauliflower

(bowl)

White pepper

(pinch)

Salt

(teaspoon)

Water

1
(tablespoon)

Thyme

(teaspoon)

Steps
1.
2.

3.

Excluding the peppers, add all the wedged ingredients into pan and
2. Add a pinch of pepper and salt for seasoning, then cook briey
with water and cheese. Add the bell peppers and sprinkle thyme on the

Rec ipe hig hlig ht

The use of thyme

as a natural season
ing can
enhance the avour
s and aroma of the
dish,
thereby reducing the
amount of salt req
uired.

3. Serve with red rice and side vegetables.

Tips

Parents may replace the vegetables suggested above with seasonal vegetables or
those your children like.
P.15


Celery and Mushrooms with
Tofu and Red Rice

Recipe provided by Fit For Life

Luncheon and Catering Services

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients
()
Celery, diced

1
(bowl)

()
Black fungus, shredded

1
(tablespoon)

()
Cabbage, shredded

1
(tablespoon)

()
Bamboo shoots, diced

1
(tablespoon)

()
Carrot, diced

1
(tablespoon)

()
King oyster mushroom,
diced

1
(tablespoon)

Seasonings

Firm tofu

(brick)

Cooked red rice

1
(bowl)

Steps
1.
2.
3. 1

4.

1. Blanch the celery, black fungus, cabbage, bamboo shoots, carrot and
king oyster mushroom. Drain and set aside.
3. Add oil to a heated frying pan. Saut minced garlic, then add the
4. Arrange vegetables on the tofu. Serve with cooked red rice.

Tips

for blanching vegetables.

P.16

Corn Oil

1
(teaspoon)

Minced garlic

(teaspoon)

Salt

(teaspoon)

White pepper

(pinch)

Rec ipe hig hlig ht

Adding vegetables
of dierent colours
to
dierent nutrients
and increase bre
intake.

Three-cup Chestnut Casserole

with Basil and Green Pea Rice

Recipe provided by Green Box

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients
()
Chestnuts, peeled

Seasonings
8
(pieces)

Sesame oil

Rice wine

2
(teaspoons)
3
(pieces)

()
Red kidney beans, soaked

1
(bowl)

Ginger, sliced

()
Fresh oyster mushroom, sliced

1
(bowl)

Spring onion, cut into sections

(small amount)

()
Shiitake mushroom, sliced

1
(bowl)

Minced garlic

(small amount)

Cooked rice with green peas

1
(bowl)

Soy sauce

(small amount)

White pepper

(pinch)

Basil

6
(pieces)

Sauce

1
(teaspoon)

Cornstarch

(small amount)

Water

(small amount)

Steps
1.
2.
3.
4. 2

5.

2. Add sesame oil to a heated frying pan and saut the ginger, spring

Re cip e hig hli

gh t

5. Add the basil and turn o the heat. Serve with rice with green peas.

Tips

Parents can cook the ingredients in advance and keep them in a refrigerator.
P.17

Red kidney be
an
dietary bre tha s are rich in protein and
t can make yo
u feel full longe
r.

Red Rice with Pineapple and

Vegetarian Fish in Sweet and
Sour Sauce

Recipe provided by Nine to Five Limited

Photo for reference only

Ingredients

()
Red bell pepper, diced

(bowl)

()
Yellow bell pepper, diced

(bowl)

()
Vegetarian fish, cut into pieces

2
(pieces)

()
Pineapple, diced

(bowl)

Cooked red rice

1
(bowl)

Side vegetables: Shanghai pakchoi

(bowl)

Seasonings

Peanut oil

White pepper

Salt

1
(teaspoon)

(pinch)

(teaspoon)

3:2:1
Recipe follows the rule of
3:2:1 for production

Sauce

Tomato paste

2
(tablespoons)

Rice vinegar

1
(tablespoon)

Sugar

1
(teaspoon)

Cornstarch

1
(teaspoon)
1
(tablespoon)

Water

Steps
1.
2.
3.
4.
5.
6.

Re cip e hig hli

gh t

The use of tra

dition
al sweet and sou

not only enha

r sauce does
nce food avou
1. Slightly blanch the diced peppers. Drain and set aside.
r, but also red
salt content, ma
uce
king the dish sui
table for everyo
ne.
2. Saut the vegetarian sh pieces in a frying pan.
3. Add a little oil to another frying pan. Heat the oil and saut the
pineapple and bell pepper dices.
4. Pour the sweet and sour sauce into the frying pan. Season with pepper and salt.
5. Put the vegetarian sh pieces back to the frying pan. Stir quickly and evenly so that each piece is coated
with the sauce.
6. Finally, serve with red rice and side vegetables.

Tips

If you wish to increase calcium intake, you may replace the vegetarian sh with
rm bean curd.
P.18

Tofu and Vegetables Medley

with Tri-Colour Rice

Recipe provided by Deli Fresh Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Firm tofu

(brick)

()
Zucchini, diced

2
(tablespoons)

()
Carrot, pureed

2
(tablespoons)

Egg whites

Cooked tri-colour rice

(white, red and brown rice)

2
(pieces)

Side vegetables: Cooked spinach

Sauce

(bowl)

Seasonings

Sesame Oil

1
(teaspoon)

Salt

(teaspoon)

Sugar

(pinch)

White pepper

(pinch)

Cornstarch

(small amount)

Water

(small amount)

1
(bowl)

Steps
1. 155
2. 1
3. 11
4.
5.

1. Steam tofu for 15 minutes. Drain and cut into 5 small pieces. Set aside.

Rec ipe hig hlig ht

Mixing

white rice with red

and brown rice
will help increase
dietary bre intake.

and season.
3. Add the mixed sauces and cook for 1 minute. Add egg whites and cook for
another minute.
4. Pour sauce over the tofu.
5. Serve with tri-colour rice and side vegetables.

Tips

Pumpkin pure may be added to the sauce, so that no sugar will be required for
seasoning and the dish can be made more colourful.
P.19


Golden Tofu Veggie Cake with
Red Rice

-
Recipe provided by Asia Pacific Catering Corporation Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Seasonings

Ingredients

Firm Tofu

(brick)

Sesame

(small amount)

Corn oil

(small amount)

Salt

()
Enokitake mushroom, diced

1
(tablespoon)

Original seaweed shreds

Corn kernels

1
(tablespoon)

Cooked red rice

1
(bowl)

()
Carrot, shredded

1
(tablespoon)

Side vegetables:
Cooked Shanghai pakchoi

(bowl)

1
(piece)

Egg

2
(teaspoons)

(teaspoon)

White pepper

(pinch)

Curry powder

(pinch)

Steps
1. 20
2. 1

3.
4. 1

1. Use a heavy object to press the tofu for 20 minutes. Drain and

Rec ipe high ligh t

Firm
tofu contains more
calcium
than regular tofu.
It helps strengthen
bones and teeth.

2. Heat up 1 teaspoon oil with a frying pan, add tofu paste, enokitake
mushroom, corn kernels, carrot and seasonings. Pan-fry evenly.
3. Drain and cool pan-fried ingredients. Add beaten egg.
brown. Sprinkle sesame and seaweed shreds on top. Serve with red rice and side vegetables.

Tips

When cooking in a western style, part of the tofu used can be replaced by
low-fat cheese.
P.20


Assorted Mushrooms and Tofu
with Mixed Grains Rice

Recipe provided by Hong Kong Gourmet Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Firm tofu

(brick)

White pepper

Sugar

()
Fresh shiitake mushroom, shredded

1
(tablespoon)

Cooked mixed grains rice

1
(bowl)

()
King oyster mushroom, sliced

1
(tablespoon)

()
Side vegetables:
Cooked zucchini sticks

(bowl)

()
Enokitake mushroom, diced

(tablespoon)

Beech mushroom

1
(tablespoon)

()
Baby corn, diced

1
(tablespoon)

Steps

Seasonings

Corn oil

2
(teaspoons)

Minced garlic

1
(teaspoon)

(pinch)

(teaspoon)

Sauce

Soy sauce

(teaspoon)

Dark soy sauce

(teaspoon)

Cornstarch

(teaspoon)

120
(ml)

Water

1.
2.
3.
4. 2
5. 4

Re cip e hig hli

gh t

Mixed grains ric

e

comprises of bro
1. Blanch the shiitake mushroom, king oyster mushroom, enokitake
purple rice, red
wn rice,
rice, oats and
white rice. Its
dietary bre con
ten
t is higher tha
mushroom, beech mushroom and baby corn. Drain and set aside.
n that
of the white ric
e.
2. Pat dry tofu and steam until cooked.
3. Add oil to a heated frying pan. Saut the minced garlic until aromatic.
Add all the mushrooms and baby corn.
4. Add water, pepper and sugar to season. Cook on low heat for approx. 2 minutes. Add the mixed sauce.
5. Cut the steamed tofu into big pieces. Pour the ingredients of step 4 over the tofu. Serve with mixed grains
rice and side vegetables.

Tips
5-6

Soak the brown rice, purple rice and red rice for 5-6 hours prior to cooking.
This will allow the grains to soften.
P.22


Fresh Tomato and Bean Paste with
Steamed Mushroom Medley Rice
Mangrove Tuck Shop Management Ltd.
()

Recipe provided by Mangrove Tuck Shop

Management Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients
()
Fresh bean curd sheets, diced

(piece)

()
Black fungus, shredded

1
(tablespoon)

()
Shiitake mushroom, diced

1
(tablespoon)

()
Dried bean curd, diced

Edamame peas

Cooked mixed grains rice

Steps

4
(pieces)
1
(tablespoon)
1
(bowl)

Side vegetable:
Cooked lettuce

(bowl)

Seasonings

Sesame oil

1
(teaspoon)

Sauce

(piece)

Tomato

Cornstarch

1
(teaspoon)

Soy sauce

(teaspoon)

Minced ginger

(teaspoon)

Soy sauce

(teaspoon)

Dark soy sauce

(teaspoon)

White pepper

(pinch)

Sugar

(pinch)

1. 10
20
2.
3.
4. 3

Sugar

(pinch)

Water

(small amount)

Re cip e hig hli

gh t

Shiitake mushr
ooms
and rich in

and black fungu

s are aro

avour. There
matic
fore, the avo
mushroom ric
1. Excluding sesame oil, add all the seasonings to the fresh bean curd sheets,
ur of the
e can be enric
hed by just ad
ding a
small amount
of seasoning.
black fungus and shiitake mushroom. Mix and marinade for 10 minutes.
Then steam for 20 minutes.
2. Mix the mixed grains rice with the fresh bean curd sheet, black fungus and
shiitake mushroom.
3. Add oil to a heated frying pan. Stir-fry the dried bean curd and edamame peas.
4. Add all the ingredients for the sauce and cook for 3 minutes. Serve with the medley rice and side vegetables

Tips

Replacing the mushrooms with dried red dates and longan will enhance the
sweetness of the rice.
P.23


Assorted Vegetables Pasta with Soy Milk
and Red Bell Pepper Sauce

Recipe provided by
Hong Kong Gourmet Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Cooked chickpeas

(bowl)

()
Zucchini, diced

1
(tablespoon)

Cooked red kidney beans

()
Red bell pepper, diced

1
(tablespoon)

()
Yellow bell pepper, diced

Sugar

(teaspoon)

(bowl)

Salt

(teaspoon)

Cooked whole wheat spaghetti

1
(bowl)

White pepper

1
(tablespoon)

Side vegetables: Cooked broccoli

(bowl)

()
Mushroom, diced

1
(tablespoon)

()
Baby corn, diced

1
(tablespoon)

Seasonings

Steps

Corn oil

1
(teaspoon)

(pinch)

Sauce

Red bell pepper

Soy milk

(bowl)
120
(ml)

1
(tablespoon)

Flour

1.
2.
3.
4.
5.

Re cip e hig hli

gh t

Apart from da
green vegetable iry products, dark leafy
s such as brocco
li, Chinese kale
and bok choy
are also rich in
calcium.

1. Blanch the zucchini, red bell pepper, yellow bell pepper, mushroom and
baby corn. Drain and set aside.
2. Remove seeds from the red bell pepper after washing. Blend it with the
soy milk until it becomes a sauce in a mixer.
3. Add oil to a heated frying pan. Pan-fry the our and add the sauce and the rest of the seasonings until cooked.
4. Add the blanched vegetables, chickpeas and red kidney beans to the pan and cook thoroughly.
5. Serve with spaghetti and side vegetables.

Tips

Crunchiness of the red and yellow bell peppers can be maintained by shortening
the cooking time through last minute blanching.
P.24

French Style Egg and

Vegetables Cheese Pasta

Recipe provided by Danny Catering Service Ltd

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients
()
Cauliflower, diced
()
Potatoes, diced
()
Button mushroom, sliced

Red kidney beans

2
(tablespoons)

(medium)
2
(tablespoons)
1
(tablespoon)

Seasonings Sauce
()
Hard-boiled egg,
sliced

Cooked whole
wheat spaghetti

1
(piece)

Olive oil

1
(teaspoon)

Low-fat cheese

Sugar

1
(teaspoon)

Skimmed milk

160
(ml)

Salt

(teaspoon)

Water

80
(ml)

(pinch)

Cornstarch

(bowls)

()

Side vegetables:
(bowl)
Cooked zucchini
sticks

()
Herbs, chopped

1
(slice)

(small amount)

Steps
1.
2.

3.
4.

1. Blanch cauliower, potatoes, mushroom and red kidney beans.

Drain and set aside.
2. Add oil to a heated frying pan. Add blanched ingredients. Add

Rec ipe high ligh t

Choose low-fat or
skimmed milk pro
ducts
when cooking. Not
only does it provid
e a rich
source of calcium,
but also reduce
a lot of fat intake.

them on a plate.
3. Slice hard-boiled egg and spread the slices under the sauce.

Tips

by which the dish could be richer in avour.

P.25


Mushroom Omelet with
Baked Potato Wedges

Recipe provided by Sodexo

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

()
Onion, diced

(bowl)

Low-fat milk

1
(tablespoon)

()
King oyster mushroom, diced

2
(pieces)

()
Eggs, beaten

2
(pieces)

()
Button mushroom, diced

2
(pieces)

Potato wedges

Vegetable broth, no salt added

60
(ml)

()
Broccoli, boiled and chopped

(bowl)

200
(g)

Seasonings

Canola oil

2
(teaspoons)

Minced garlic

1
(teaspoon)

Salt

(teaspoon)

Black pepper

(pinch)

Steps

1. 12
3-5
2.
3. 1
4.
5.
6. 200c10
7.

Rec ipe hig hlig ht

Mushroom, contain
ing dietary bre con
tent
as high as that of oth
er vegetables,
help promote our
bowel health.

1. Heat one teaspoon oil in a non-stick pan and saut garlic and onion for
approximately 2 minutes. Add the mushroom and stir-fry for another 3-5 minutes.
2. Add the vegetable broth and broccoli. Cook until the mushroom become soft.
Add the milk, salt and pepper to season. Set aside.
3. Heat up the non-stick pan with a teaspoon of oil, pour and spread at the beaten egg.
4. When the egg batter is half set, add the mushroom lling over half of the batter.
5. Flip the other half of the egg batter with a spatula for covering the mushroom lling.
6. Preheat an oven to 200c. Bake the pre-made potato wedges for 10 minutes.
7. To serve, transfer the mushroom omelet and baked potato wedges on a plate.

Tips

Parents can increase calcium intake by adding a slice of low-fat cheese into the omelet.
P.29

Shichimi Lotus Root and

Mushroom with Red Rice

Recipe provided by Green Box

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Seasonings

Sauce

()
Lotus root, sliced

(bowl)

Corn oil

1
(teaspoon)

Soy sauce

()
Fresh shiitake mushroom, sliced

(bowl)

Minced garlic

1
(teaspoon)

Sugar

(pinch)

()
Mini king oyster mushroom, sliced

(bowl)

White pepper

(pinch)

Cornstarch

(pinch)

()
Dried bean curd, sliced

Cooked red rice

5
(pieces)

(teaspoon)

Shichimi

1
(teaspoon)

3
(tablespoons)

Water

1
(bowl)

Steps
1.
2.
3. 1
4.
5.

Re cip e hig hli

gh t

Dried

bean curd, a soy

1. Blanch the lotus root, shiitake mushroom, mini king oyster
product rich in
vegetable pro
tein, serves we
ll as a
meat alternati
mushroom and bean curd slices. Set aside.
ve.
2. Heat the oil in a non-stick pan and saut the minced garlic until
aromatic.
3. Add the lotus root and stir-fry for a minute. Then add the shiitake mushroom,
mini king oyster mushroom, dried bean curd and pepper. Stir-fry evenly.
4. Mix soy sauce, sugar, cornstarch and water into a sauce. Cook with other ingredients until thick.
5. Add the Shichimi and mix well. Serve with the red rice.

Tips

To add variety to the dish, parents can cook with dierent combinations of mushrooms,
or replace the lotus root with pumpkin, or replace Shichimi with natural herbs.
P.30

Squash and Avocado Chili Sauce

Recipe provided by Compass

Group Hong Kong Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients
()
Cooked black beans,
rinsed and drained

1
(cup)

()
Red bell pepper, diced

()
Small butternut squash,
peeled & chopped

(medium)

(piece)

()
Small onion, diced

(piece)

Vegetable broth

80
(ml)

Seasonings

Canned diced
tomatoes with juice
()
Corn tortillas, shredded
()
Avocado, diced

Wheat French
baguette, toasted

80
(ml)

Olive Oil

1
(teaspoon)

Sea salt

(teaspoon)

Chili powder

(teaspoon)

Minced garlic

1
(teaspoon)

Ground cumin

(pinch)

(slice)
(piece)
1
(slice)

Bay leaf

Ground cinnamon

1. Saut the chopped vegetables and black beans in olive oil on

medium-high heat.
2. Once the onion start turning translucent, turn the heat down to
medium-low. Add vegetable broth, canned tomato, salt and all of the

Rec ipe high ligh t

Avocado contains
heart-healthy
mono-unsaturated
fats.

Tips

Add a few drops of lemon juice to the avocado to prevent it from browning.
P.31

(pinch)

()
Chipotle pepper, (small amount)
chopped

Steps
1.
2.

3.
4.

(leaf)

n Rice

with Brow

a Curry
r

k
Tofu O

xo

Sode

vided by

e pro
Recip

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Chili powder

(teaspoon)

Minced garlic

1
(teaspoon)

Salt

(teaspoon)

Curry powder

1
(teaspoon)

Black pepper

180
(ml)

Coriander powder

(teaspoon)

1
(bowl)

Turmeric powder

(teaspoon)

()
Okra, diced

(bowl)

()
Firm tofu, diced

(brick)

Cooked brown rice

1
(teaspoon)

(bowl)

Vegetable broth, no salt added

Seasonings

Corn oil

()
Onion, diced

(pinch)

(teaspoon)

Cornstarch

Steps
1. 2-3
2. 31
3.
4.
5.

1. Heat one teaspoon of oil in a frying pan and saut garlic and onion
for 2-3 minutes.

Rec ipe hig hlig ht

Curry past

e sold in the market

generally contains
high oil and salt con
tent. It is healthier
to prepare it at
home with curry pow
der. By adding asso
rted herbs to it,
we can not only enh
ance its avour, but
also reduce
its oil and salt con
tent.

another minute.
3. Add vegetable broth, curry powder, coriander powder, turmeric powder, chili powder,
4. If the sauce is too watery, add an appropriate amount of cornstarch water to thicken it.
5. Add the cooked brown rice and serve.

Tips

P.32

nd Red

kin a
Taro Pump
urry with
C
s
n
a
e
B
y
Kidne
Barley rice

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Recipe provided by Hearty Meal

(A member of Maxim's Caterers Limited)

Ingredients

Cooked red kidney beans

1
(bowl)

()
Taro, diced

2
(tablespoons)

()
Pumpkin, diced

2
(tablespoons)

()
Red onion, chopped

1
(tablespoon)

Cooked barley rice

1
(bowl)

:
Side vegetables:
Cooked eggplant

(bowl)

Seasonings

Sugar

(teaspoon)

Sauce

120
(ml)

Water

40
(g)

()
Japanese sweet curry, bricks

Curry Powder

2
(teaspoons)

Skimmed milk

120
(ml)

Steps
1.
2.
3. 10
4.

1. Drain the red kidney beans and set aside.

2. Boil the Japanese curry with water. Add curry powder and
skimmed milk. Bring the curry to a boil.
3. Add the taro, pumpkin, red onion and red kidney beans. Cook on
low heat for 10 minutes and season with sugar.
4. Serve with barley rice and side vegetables.

Rec ipe hig hlig ht

Mo

st curries have an
intense avour and
contain
high fat content. This
modied recipe con
less sugar and fat
tains
yet oering an equ
ally tasty avour.

Tips

If dried red kidney beans are used, prior soaking with warm water may result in a
P.33


Omelet with Vegetables
and Udon Noodles

Recipe provided by Sailing Boat Catering Management Ltd

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Beech mushroom

(bowl)

()
Cabbage, shredded

(bowl)

()
Dried bean curd, cut into sticks

()
Carrot, shredded

(bowl)

()
Zucchini, shredded

(bowl)

Seasonings

1
(bowl)

Egg

1
(piece)

(teaspoon)

Sesame oil

1
(teaspoon)

White pepper

2
(pieces)

Udon noodles

Salt

Corn oil

(pinch)
1
(teaspoon)

Steps
1.
2.
3.
4.
5.

6.

Rec ipe hig hlig ht

Usually, lots of oil

is needed for cooking
fried udon noodles
, but blanching ingr
edients
can greatly reduce
the use of oil.

1. Blanch the beech mushroom, cabbage and dried bean curd. Drain and
set aside.
2. Add little salt into boiling water and blanch the udon noodles. Drain,
mix with sesame oil and set aside.
3. Beat the egg and add salt and white pepper.
4. Add oil to a heated non-stick pan. Pour in three quarters of the beaten egg.
5. When the egg is half cooked, spread udon noodles, beech mushroom, cabbage, dried bean curd, carrot and
zucchini evenly on the egg.
6. Pour in the remaining beaten egg. Saut until golden brown and serve.

Tips

The beaten egg can be poured into moulds of dierent shapes, e.g. circle, star or heart, to make
the omelet look more attractive.

P.34

Seaweed Roll with Fresh

Bean Curd Sheet and
Rainbow Rice Balls

Recipe provided by Sailing Boat Catering Management Ltd

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients
()
Fresh bean curd sheets,
chopped

2
(pieces)

Original seaweed

1
(piece)

Flour

1
(teaspoon)

Water

(small amount)

()
Pumpkin, diced

2
(tablespoons)

()
Carrot, diced

2
(tablespoons)

Minced ginger

(teaspoon)

()
Cucumber, diced

2
(tablespoons)

Salt

(teaspoon)

Cooked white rice,

red rice and brown rice

1
(bowls)

Seasonings

Sugar

1
(teaspoon)

High-gluten flour

1
(teaspoon)

Sesame oil

(small amount)

White pepper

Corn oil

1
(teaspoon)

Steps
1.
2.
3. 10
4.
5.

1. Mix all the seasonings except corn oil with the fresh bean curd sheets.
2. Place the fresh bean curd sheets on the seaweed and roll into a

(pinch)

Rec ipe high ligh t

B6

Red rice and bro

wn rice contain mo
re vitamin B6,
calcium, phosphoru
s and zinc than whi
te rice.
Adding cucumber,
pumpkin and carr
ot to the dish
helps increase the
amount of dietary
bre,
which is good for our
bowel health.

5. Blanch the pumpkin, carrot and cucumber and add into the cooked rice. Roll the rice into rice balls and serve
with seaweed roll.

Tips

The steamed seaweed roll can be wrapped in cling lm and stored in a freezer. It can
P.36

Hummus Wheat Pita Pocket

and New Potato Cubes

Recipe provided by Compass

Group Hong Kong Limited

Photo for reference only

3:2:1
Recipe follows the rule of
3:2:1 for production

Ingredients

Hummus

Whole wheat pita bread, halved

1
(piece)

Chickpeas, cooked

1
(bowl)

()
Lettuce, shredded

3
(leaves)

()
Tomato, diced

(bowl)

Cherry tomato, halved

4
(pieces)

()
Green bell pepper, diced

3
(teaspoons)

()
Parsley, chopped

(teaspoon)

(teaspoon)

Potato

Olive oil

1
(teaspoon)

Lemon juice

(teaspoon)

()
Carrot, shredded

(bowl)

Dill, fresh

3
(teaspoons)

Salt

()
Cucumber, sliced

2
(slices)

Cucumber, peeled,
seeded and diced

2
(teaspoons)

White pepper

(pinch)

()
New potato with
skin, diced

Olive oil

1
(teaspoon)

Rosemary

(teaspoon)

Black pepper

Steps
1.

2.
3.

and smooth. Adjust consistency with drinking water. Transfer to a bowl,

cover and chill for at least 1 hour. Before serving, let hummus come to
room temperature.
2. Mix diced potato with olive oil and seasonings. Heat up a pan and saut

Rec
ipe high ligh t

The high bre con

tent in
chickpea makes you
feel full longer.

3. Spread hummus inside pita bread, then ll with vegetables. Serve with sauted potato.

Tips

The hummus can be prepared in a day ahead.

P.37

(medium-size)

(pinch)

P.39

P.40

2013-15

2012Green Monday20
80060Green Monday

Since the launch of the School Program in 2012, Green Monday has so far worked with 20 lunch
caterers to provide vegetarian lunch options to 600,000 students at more than 800 primary and
secondary schools in Hong Kong. With the aim of getting students to Go Green on all aspects of daily
life, Green Monday has organised a series of diverse educational activities at kindergartens, primary
schools, secondary schools and post-secondary colleges.

SCHOOL

20

800

Partner School Caterers:

Partner Universities:

Contact us
campus@greenmonday.org
P.41

600,000

Go Green

School Activities
Green Monday

Ambassador Program

School Talks

Green Monday Carnival

School Anchor
Program

Green Workshops

Field Trips &

Visits

Go Green Educational
Package

P.42

Go Green School
Exhibitions

 Acknowledgement

Leila Tong

Veggie Mom

2013-15

Partner School Caterers

Printed with recycled paper