MY 3-DAY DIET

Firstly, I have written down my consecutive 3-day diet starting from 15 september to 17 september. The information is shown in the table below.

MY 3-DAY DIET

DAY 1—15 SEPTEMBER, MONDAY

TIME	FOOD EATEN	QUANTITY	CALORIES
6.30AM	A banana	1	89
10.50AM	Vegetarian fried rice	1 plate	163
3.30PM	Bee Hoon noodle soup	1 bowl	199
7.45PM	Chicken Rice	1 serving	607

DAY 2—16 SEPTEMBER, TUESDAY

TIME	FOOD EATEN	QUANTITY	CALORIES
6.30AM	Scrambled eggs	1 egg	91
11AM	Vegetarian fried rice	1 plate	163
2.10PM	Spaghetti Bolognese	1 serving	400
7.45PM	Rice with fish and spinach	1 serving	243

DAY 3—17 SEPTEMBER, WEDNESDAY

TIME	FOOD EATEN	QUANTITY	CALORIES
6.30AM	Scrambled eggs	1 egg	91
12.10PM	Vegetarian fried rice	1 plate	163
7.45PM	Duck rice	1 serving	706

From this table, i have decided that the unhealthy dish that i will be modifying is the spaghetti bolognese eaten on Day 2 in the table provided above.

COOKING TIME!

To prepare for the practical test to cook my modified dish, i had prepared a simple recipe to guide me through.

VEGETARIAN SPAGHETTI BOLOGNESE

Prepare time: 10 minutes

Cook time: 40 minutes

Wash up time: 10 minutes

The ingredients needed are:

-       100g of wholemeal spaghetti noodles

-       ½  an onion

-       2 garlic pieces

-       3 button mushrooms

-       a celery stalk

-       ½ a carrot

-       dash of rosemary and oregano

-       227ml tomato sauce

-       pinch of salt

Method of cooking:

Firstly, cut up all the ingredients needed and prepare them to be used. Then, fill up your boiling pot to around ¾ of it. Once the water starts to bubble, it means that it the noodles are ready to be put in. Make sure you remember to stir your noodles frequently, if not they would stick to the sides of your pot. Once the noodles are soft and edible, take it out and lay in on your serving plate.

In a saucepan, add oil and then start to fry the onions and garlics till a little brown in colour. Then, add in the celery and carrots, followed by the tomato sauce and a pinch of salt. Let the sauce simmer for a while, if the sauce evaporates, add water to the sauce to ensure that it would not dry up.  Lastly, add in the rosemary and oregano, then leave it to simmer under a small fire.

Lastly, once your sauce is ready, pour it over your noodles on the serving plate, and enjoy!


Below are some of the pictures taken during the practical.

Prepared ingredients

Cooking of the tomato sauce

Lastly, the finished Vegetarian Spaghetti Bolognese