Recipe Booklet - MARCH 2018 WEB

RECIPES FOR HEALTHY MEALS 

FOR BABIES, CHILDREN, MOTHERS, AND FAMILIES 

1

ACKNOWLEDGEMENTS 

Special thanks to the Mother’s Support 

Group members for their contribution: 

Abrilia Soares 

Adão de Jesus 

Aloysia Sason Sogue 

Ana Manuela do Carmo 

Carmelita dos Santos 

Celso da C. P. Barreto 

Clarendina de Araújo 

Delia Catarina dos Santos 

Dulce Maria Lo 

Emilia Faria dos Santos 

Engracia S. P. da Costa 

Filomonia Soares 

Franzelina dos Reis 

Gina M. S. Pereira 

Imaculada Faria 

Immaculada de Jesus Barreto 

Inacia Barreto 

Leopoldina Ximenes Belo 

Lidia A. Menezes 

Luis Rebelo S. Pereira 

Luiza Maria da Costa 

Lurdes P. Magno 

Maria Carvalho 

Maria Lucia Farea 

Mariana Alves 

Micela do Carmo 

Novelina Ximenes 

Pasculina A. Menezes 

Patricia da C. Olivera 

© Health Promotion Department, Ministry of Health 2017 

This book is produced by the Ministry of Health, with technical 

and financial support from UNICEF and the European Union. 

All cooking and recipe innovation was donated by the Mother’s 

Support Groups of Suco Bidau Lecidere and Suco Bemori, 

Timor-Leste, with logistical support from the Alola Foundation. 

Design and execution by UNICEF and PCI Media. 

Photography by Antti Helin. 

Additional recipes and nutrition guidelines thanks to: 

CARE International, Timor-Leste 

HIAM Health, Timor-Leste 

World Food Programme, Timor-Leste 

World Health Organization, Timor-Leste 

World Vision, Timor-Leste 

2

TABLE OF CONTENTS 

SECTION 1 – WHAT IS HEALTHY FOOD? 

Key nutrients and their sources; food enrichment at home 

SECTION 2 – BEFORE EVERY MEAL 

Steps to take in preparation for handling or consuming food 

SECTION 3 – BABIES FROM 0 - 6 MONTHS 

Mother’s milk is the only perfect food for 0-6 month old babies 

SECTION 4 – COMPLEMENTARY FEEDING 

Timely, appropriate complementary feeding for infants and young children 

SECTION 5 – MEALS FOR BABIES AND YOUNG CHILDREN 

Recipes for 6-8, 9-11 and 12-23 month old children 

SECTION 6 – SNACKS FOR BABIES AND YOUNG CHILDREN 


SECTION 7 – MEALS FOR THE FAMILY 

Recipes for children 2-5 years, pregnant and breastfeeding mothers, families 

SECTION 8 – SNACKS FOR THE FAMILY 


SECTION 9 – ADD YOUR OWN RECIPE 

Do you have a clever way to serve nutrient-rich food to your family? 

p. 5 

p. 11 

p. 15 

p. 19 

p. 27 

p. 41 

p. 51 

p. 83 

p. 94 

3

4

WHAT IS HEALTHY FOOD? 

Key nutrients and their sources; food enrichment at home 

5

GENERAL GUIDELINES 

for everyone 

6 

1. Eat a variety of foods by regularly choosing foods from each of the three main food 

groups for growth, building resistance and strength. 

2. Eat lean meat, chicken, eggs, or fish, at least once a day. 

3. Eat pulses such as dry beans, lentils, and soy products (such as tofu and tempeh) and nuts, 

every day or every second day. 

4. Drink milk every day for growth, strong bones and teeth. 

5. Eat plenty of vegetables and fruits of different colours with every meal. 

6. Eat starchy grains and root vegetables such as maize, rice, cassava, sweet potato, potato 

and other vegetables with every meal. 

7. Balance your energy intake with work activities and exercise every day. 

8. Drink plenty of clean, safe water every day. 

9. Follow the five keys to clean food (1. Keep clean; 2. Separate raw and cooked foods; 3. Cook 

foods thoroughly; 4. Keep food at safe temperatures; 5. Use safe water and raw materials). 

10. Use fats and oils in moderation when preparing and eating food. 

11. Limit salt intake and use only iodized salt. 

12. Limit the intake of sugar, and food and drinks high in sugar. 

13. Avoid eating convenience and ready-to-eat foods; limit intake of highly processed foods.

In general, a healthy adult should have three meals a day, plus snacks. 

Meals should be 1/2 food for building resilience, 1/4 food for growth and 1/4 food for energy. 

Babies and small children can eat less at one time, so they should be fed small meals more 

often according to complementary feeding guidelines. 

Growth Energy Resilience 

ADDITIONAL GUIDELINES for groups with special needs: 

14. If you drink alcohol (e.g., wine, beer) drink in moderation. 

15. Pregnant women must take special care to eat a balanced diet (in the preconception 

phase as well) to ensure the best development of their babies. 

16. Breast feeding women must eat a balanced diet and drink enough milk and water to 

produce breast milk for their infants. 

17. Put newborn babies to the breast within 30 minutes after birth. Babies must receive only 

breast milk from birth to 6 months. Continue breastfeeding for up to two years. 

18. Infants and small children must be fed with care according to their age. 

19. Adolescents should follow all the guidelines for healthy eating and should avoid peer 

pressure to eat processed, convenience, or ready-to-eat foods and snacks. 

20. Older people have special needs and may require help to follow the guidelines for healthy 

eating. 

7

PREPARE NUTRIENT-RICH MEALS 

How to add enough essential nutrients, especially protein, to meals 

Important sources of protein in foods: 

Chicken 

Tofu 

Fish 

Tempeh 

Beef 

Eggs 

Pork 

Fore-mungu (mung beans) 

Beans 

Groundnuts 

Why enrich your meals? 

Many foods that we make every day can be made more nutritious 

with little extra effort. Follow the suggestions below, or imagine 

your own ways to add fruits, vegetables and protein-rich foods 

to your everyday meals for infants and families. 

8 

Natalisia Carvalho, 4 

Enrich food for babies and children with protein and nutrient-rich 

ingredients: 

1. Replace water used for preparing porridges with milk. 

2. Add butter/oil, which will also make the thick porridge easier to eat. 

3. Add finely chopped meat, fish, or eggs. 

4. Add finely chopped leafy vegetables, carrots, or other vegetables. 

5. Add mashed avocado, banana, papaya, or other fruits. 

6. Use iodized salt when preparing complementary foods. 

7. Use lemon (vitamin C) with iron rich foods such as soya and mung 

bean sprouts to increase nutrient absorption. 

PLEASE NOTE:

Food for energy is not enough to keep your baby healthy without food for growth and building resistance to disease. 

9

10

BEFORE EVERY MEAL 

Steps to take in preparation for handling or consuming food 

11

WASHING HANDS CORRECTLY 

Wash hands with soap and water: 

Before preparing food 

Before cooking 

Before giving food to babies 

After cleaning childrens’ bottoms 

After using the toilet 

1 2 3 

Wet hands with water 

Coat hands with soap 

Rub to clean palms and fingers 

Clean back of hands 

Rinse hands with clean water 

Dry with a clean towel 

12 

4 

5 

6

FOOD SAFETY 

Maintain safe water, sanitation and environmental hygiene: 

Cover water, always drink safe (boiled) water, always cover food, 

and keep your home and surrounding areas clean 

Cover water 

Always drink safe water 

Always cover food 

Keep your home and 

surrounding areas clean 

13

14

BABIES FROM 0 - 6 MONTHS 

Mother’s milk is the only perfect food for 0-6 month old babies 

15

EXCLUSIVE BREASTFEEDING 

Breastmilk is the perfect food for babies 0-6 months 

Mouth wide open 

More areola showing above than 

below the nipple 

Lower lip turned out 

Chin touching breast 

Before breastfeeding your baby: 

1. Wash hands with soap and clean water. 

2. Wipe hands with a clean towel. 

3. Ensure breast is clean. 

16 

Immaculada de Jesus Barreto, 29 

The four key points about your baby’s position are: straight, facing the 

breast, close, and supported: 

1. The baby’s body should be straight, with its head slightly back. 

2. The baby’s body should be facing the breast, not held flat to your 

chest or abdomen, to be able to look up into the mother’s face. 

3. The baby should be close to the mother. 

4. The mother should support the baby’s whole body, not just the neck 

and shoulders, with her hand and forearm. 

Good positioning helps to ensure that the baby suckles well and helps 

produce a good supply of breast milk.

17

18

COMPLEMENTARY FEEDING 

Timely, appropriate complementary feeding for infants and young children 

19

GENERAL GUIDELINES 

for Complementary Feeding 

Diversify the diet to improve quality and micronutrient intake: 

• Eat vitamin A-rich fruits and vegetables daily, such as papaya, carrots, sweet potato, and green leafy vegetables. 

• Eat meat, poultry, or fish daily or as often as possible. 

• Use fortified foods, such as iodized salt, vitamin A-enriched sugar, iron-enriched flour or other staples. 

• Use vitamin-mineral supplements when animal products and/or fortified foods are not available. 

Practise active feeding: 

• Feed infants directly and assist older children when they feed themselves. 

• Offer favorite foods and encourage children to eat when they lose interest or have reduced appetites. 

• If children refuse many foods, experiment with different food combinations, tastes, textures, and methods for 

encouragement. 

• Talk to children during feeding. For example, storytelling can keep the child interested in eating for a longer period 

of time. 

• Feed slowly and patiently and minimize distractions (such as TV or too many toys, or too many people around) 

during meals. 

• Do not force children to eat. 

20

What is complementary feeding? 

Around the age of 6 months, an infant’s need for energy and nutrients starts to exceed what is 

provided by breast milk alone. Complementary foods are now necessary to meet those needs. 

An infant of about 6 months is ready for other foods. Complementary feeding means giving 

age-appropriate foods to babies in addition to breast milk. These foods should complement, not 

replace, breastfeeding. 

Practice frequent and active feeding during and after illness: 

• During illness, increase fluid intake, breastfeed more frequently and encourage children to eat favourite foods. 

• After illness, breastfeed, feed more often than usual and encourage children to eat more food at each sitting. 

Practice good hygiene and proper food handling: 

• Caregivers and children should wash their hands before preparing food, or eating. 

• Serve foods immediately after preparation. 

• Use clean utensils to prepare and serve food. 

• Serve children using clean cups, plates and bowls, and never use feeding bottles. 

How and when to give breastmilk and complementary foods to infants: 

• Breastfeeding is a key component of complementary feeding during the second half of infancy and into the 

second year of life. Complementary foods should not replace the intake of breast milk 

• Feed the baby different kinds of food and different combinations of food. 

• Introduce one new food at a time. 

21

Age: 6 Months 

Frequency: Feed your baby 

complementary foods 2 times per day, 

plus frequent breastfeeding. 

Amount: Give 2 to 3 spoonful at each 

feeding. 

Consistency: Should be soft and thick to 

give sufficient energy and nutrients to baby. 

Variety: Introduce staple food such 

as mashed porridge, sweet potato and 

potatoes. 

Age: 7-8 Months 


complementary foods 3 times per day, 

plus frequent breastfeeding. 

Amount: Give 7 to 10 spoonful at each 

feeding. 

Consistency: Should be soft and thick to 

provide sufficient energy and nutrients to 

baby. 

Variety: Introduce staple foods such 

as mashed porridge, sweet potato and 

potatoes. 



complementary foods 4 times a day. 

Amount: Increase amount to 10-20 

spoonful or a half (1⁄2) cup (250 ml cup: 

show amount in cup brought by 

mother). Use a separate plate to make 

sure young child eats all the foods given. 

Consistency Give finely chopped family 

foods, finger foods, sliced foods. 

Variety: Try to feed a variety of foods 

at each meal. For example: animal-source 

foods (meat, eggs, and milk 

products) and staple food (rice and 

potatoes); fruits and vegetables that rich 

with vitamin and minerals. 

22



complementary foods 4 times a day. 

Amount: Increase amount to 20-25 

spoonful or three-quarters (3⁄4) to 1 cup 

(250 ml cup demonstrate amount in cup 

brought by mother). Use a separate plate to 

make sure the young child eats all the food 

given. 

Consistency: Give the family foods cut 

into small pieces finger foods, sliced food. 

Variety: Try to give variety of food in 

every meal. Example: food from animal 

product (meats, eggs, and milk products) 

and legumes (nuts); staple food 

(porridge); fruits and vegetables rich in 

vitamins and minerals. 


Continue to breastfeed for up to 2 years 

and beyond if possible. 

Gradually increase the amounts of food 

fed, number of feeds and variety as infant 

gets older. 

Feed your small child 5 small meals a day. 

Give your child meat, chicken, fish or eggs 

every day or as often as possible. 

Do not give your child coffee, tea, sugary 

drinks, or foods high in sugar and salt. 

23

HOW TO PREPARE 

COMPLEMENTARY 

FOODS 

It is important to prepare food 

that is safe for your baby or young 

child, as well as nutritious. Here are 

a few techniques for creating an 

appropriate texture for your child’s 

food: 

HOW TO 

PUREE PORRIDGE 

After cooking, take a fine strainer 

and use a spoon to push food 

through the fine holes of the 

strainer, creating a thin soupy 

consistency. This allows babies to 

consume proper nutrients before 

they can eat solid foods. 

HOW TO 

PUREE PORRIDGE 

Good for babies 

6-8 MONTHS + 

HOW TO 

MASH FOODS 

HOW TO 

CHOP FOODS 

24

HOW TO 

MASH FOODS 

Take cooked foods (or raw, when 

a soft, peeled fruit or vegetable 

such as papaya or avocado). Use a 

mortar and pestle, or a spoon and 

a bowl, and mash until the food is 

a consistent mush with no solid 

chunks remaining. 

HOW TO 

CHOP FOODS 

Use a knife and cutting board 

to chop foods into small chunks 

before cooking for your small child. 

Cut tougher vegetables into strips 

before chopping across to ensure 

consistency in the size of the 

pieces. 

Good for children 

9-11 MONTHS + 

Good for children 

1-2 YEARS + 

25

26

MEALS FOR BABIES & YOUNG CHILDREN 


27

MIXED VEGETABLE MEAT PORRIDGE 

For children aged 6-8 months, 9-11 months, and 12-23 months 

Spinach 

2 carrots 

Ground beef 

1 cup rice 

Small spoonful iodized salt 

1 clove of garlic 

2 small onions 

2 spoonful of oil 

5 cups of water 

Before preparing the meal: 



3. Wash all equipment required for cooking. 

4. Wash all food and vegetables before cutting. 

Steps for preparation: 

1. Chop the carrots, onions and spinach into small pieces. 

2. Mash the ground beef until smooth. 

3. Mash garlic and rice until soft. 

4. In a pot, add the oil and the chopped vegetables, then add the garlic, 

rice and the iodized salt. 

5. Add water and let it come to a boil. 

6. When the water has come to a boil; add the meat and boil for 2 

minutes. 

28 

Inacia Barreto, 40

29

PUMPKIN PORRIDGE 


Watercress (may be substituted with 

other vegetables as per your preference. 

400g chicken 

1 half ripe pumpkin 

1 cup rice 

1 clove garlic 

5 cups water 

Iodized salt 

30 

Gina M. S. Pereira, 51 





3. Wash all equipment needed for cooking. 


1. Wash the rice. Remove pumpkin skin and seeds, and cut into small 

pieces. 

2. Cut the chicken into small pieces until its smooth. 

3. Peel the garlic cloves and mash. 

4. Wash the watercress (can change with other vegetables as per preference), 

and chop into small pieces. 

5. Pour water in a saucepan and let it come to a boil. 

6. Add the chopped pumpkin and chicken meat to the boiling water. 

7. When the pumpkin is nearly cooked, add the washed rice and stir frequently 

until cooked and smooth. 

8. When the pumpkin is cooked and smooth, add the smashed garlic. 

9. Add watercress to the pot. 

10. The watercress should be cooked in 1-2 minutes, add salt and remove 

from heat.

31

MUNG BEAN SOUP 



2 large carrots 

1/2 spoonful iodized salt 

1 cup mung beans 

Spinach 

1 piece ginger 


4 onions 

4 cups water 

1 spoonful oil 



3. Wash all equipment required for cooking. 


32 

Ana Manuela do Carmo, 29 


1. Boil the mung beans until soft. 

2. Chop the carrots and the ginger into smaller pieces and put aside. 

3. Chop the spinach into smaller pieces and put aside. 

4. Chop the onions. 

5. Peel the garlic clove and mash until smooth. 

6. Add oil to a saucepan and stir fry the chopped onion until soft. 

7. Add the garlic and rice to the onions and stir it together. 

8. Add water, mung beans, the chopped carrots and ginger to the saucepan 

and let it come to a boil. Reduce to minimum heat until it is 

cooked. Add more water if needed. 

9. Let it cook for 10 minutes and then add the spinach and salt.

33

MIXED FISH PORRIDGE 


Green leafy vergetable 

1 cup rice 

1 fish 

2 tomatoes 


4 cloves garlic 

9 cups water 

1/2 spoonful iodized salt 






34 

Gina M. S. Pereira, 51 


1. Cleanse the fish and cut it into small pieces. 

2. Wash the rice, the green leafy vegetable and tomatoes. 

3. Add rice to a saucepan with boiling water and cook until soft. 

4. Add the fish and tomatoes and mix it well. 

5. Once the fish is cooked add the green leafy vegetable and stir it 

together. 

6. Once the vegetables are cooked, add oil and salt and remove from 

heat. Ready to be served!

35

MUNG BEAN PORRIDGE 


Green leafy vegetable 


1 cup rice 

1 small spoonful iodized salt 

1.5 liters water (6 cups) 







36 

Engracia S. P. da Costa, 29 


1. Chop the green leafy vegetables into small pieces. 

2. Wash the mung beans. 

3. Cook the mung beans until they are soft, then add rice and stir it well 

together. 

4. Once the mung beans and rice are smooth add the chopped green 

leafy vegetables and stir it well together. 

5. Add salt. 

6. Cook for 2-3 minutes and remove from heat.

37

MARUNGI OMELETTE 

For children aged 9-11 months and 12-23 months 

1/2 cup of moringa 

Iodized salt - a pinch 

3 eggs 

1 onion 

1 tomato 







38 

Lurdes P. Magno, 45 


1. Peel the onion, wash it and chop into small pieces. 

2. Wash the moringa and tomatoes. 

3. Chop the tomatoes into small pieces. 

4. Beat the egg, mix together with the chopped moringa, tomatoes and 

onion. 

5. Add oil to a heated pan and pour the egg mix into the pan. 

6. Once the egg mix is cooked, remove from heat and serve on plates. 

7. Eat the omelette with pumpkin or cooked rice.

39

40

SNACKS FOR BABIES & YOUNG CHILDREN 


41

PAPAYA MASH 


Papaya pieces 

Ripe bananas 







1. Wash the papaya. 

2. Remove the skin and seeds from the papaya. 

3. Smash the papaya with a teaspoon until it is a smooth paste. 

4. Peel the bananas and mash them together with the papaya. 

5. Pour it in cups or bowls and feed the baby with a teaspoon. 

42 

Ana Manuela do Carmo, 29

43

BANANA PUMPKIN MASH 


2 small bananas 

1 piece of pumpkin 

Water 







1. Remove the skin and seeds from the pumpkin and cut into small 

pieces. 

2. Add the pumpkin into a pot with water just to cover it. 

3. Boil until soft, add more water if needed. 

4. Take out the pumpkin and mash until smooth. 

5. Set the pumpkin mash aside and let it cool. 

6. Mash the bananas and mix with the cooled pumpkin mash. 

44 

Franzelina dos Reis Monteiro, 27

45

AVOCADO AND BANANA MASH 

For children aged 6-8 months and 9-11months 

1 banana 

1 avocado 

1 spoonful sugar (optional) 







1. Cut avocados in half, remove the stone, and scoop out pulp with a 

spoon. 

2. Peel banana and cut into small slices. 

3. Place avocado and banana in a medium bowl and mash until smooth. 

4. You may add sugar to the mash (optional). 

46 

Abrilia Soares, 26

47

PUMPKIN AND EGG BOIL 

For children aged 12-23 months 

Pumpkin 

Eggs 







1. Boil the pumpkin and eggs till they are cooked. 

2. When cooked, cut the pumpkin and eggs into small pieces and mix 

together. 

48 

Dulce Maria Lo, 38

49

50

MEALS FOR THE FAMILY 


51

PORK WITH VEGETABLES 

For 2-5 year olds, pregnant and breastfeeding mothers, and families 

4 spicy peppers (malgeta) 

Iodized salt to taste 

10 string beans 

1 cob of corn 

1 carrot 

Pork 

2 potatoes 


2 onions 

4 tomatoes 


2 cups water 







52 

Engracia S. P. da Costa, 29 

1. Cut the pork meat into small pieces and wash the cutting board and 

knife thoroughly. 

2. Chop the carrot, corn, potatoes, string beans, tomatoes and spicy peppers 

into smaller pieces. 

3. Mash the garlic and onions. 

4. Add oil to a hot saucepan. 

5. Add garlic and onions and fry till golden. 

6. Add tomatoes and stir till smooth. 

7. Add pork meat and potatoes and fry for 3-4 minutes, add water and let 

the mixture come to a boil. 

8. Add the corn, carrot and string beans into the saucepan. 

9. Add the spicy peppers and let it simmer for 1-2 minutes.

53

CORN AND MUNG BEAN SOUP 


1 half pumpkin 

1 cob of corn 

1/2 cup mung beans 

1 head of garlic 


2 onions 

8 cups water 







54 

Novelina Ximenes, 19 


1. Mash garlic and onions. 

2. Boil the mung beans and corn until cooked. 

3. Separate the mungs beans and corn from the water (do not pour). 

4. Add oil to a hot saucepan, fry garlic and onion until golden. 

5. Add water and let it come to a boil. 

6. Add the pumpkin and boil until it is cooked, then add the cooked mung 

beans and the corn. 

7. While boiling, make sure to stir well until the pumpkin is soft. 

8. Add salt. Can be served with rice, sweet potato, cassava or taro root.

55

56 

Carmelita dos Santos, 29 


1 tomato 

1 carrot 

1 egg 

EGG CURRY 



1 cup spinach 


1 onion 

Spicy peppers (Malgeta) 

1 piece ginger 

1 piece fresh turmeric 


2 cups water 





1. Boil the egg until cooked, peel it and cut into small pieces. 

2. Chop carrot, spicy peppers and spinach into small pieces. 

3. Chop the tomato into small pieces. 

4. Mash the onion, ginger and fresh turmeric. 

5. Add oil into a hot saucepan, add onion, ginger, fresh turmeric and fry 

until golden. 

6. Add tomato until soft. 

7. Add carrot, spicy pepper and spinach to the saucepan and mix it 

together. 

8. Add water and let it boil for 5 minutes. 

9. Add the chopped egg. 

10. Cook for 1-2 minutes, remove from heat. 

11. Can be served with rice, bread, cassava, taro root or sweet potato.

57

EGGPLANT AND CHICKEN 


58 

Mariana Alves, 36 



4 eggplants 


2 small pieces fresh turmeric 

2 tomatoes 

Chicken 


2 onions 

1 cup milk 

1 carrot 






1. Chop the eggplant into slices, drizzle with salt and fry them in a pan 

until golden. Set aside. 

2. Cut the chicken into small pieces and fry the chicken meat with oil, 

stir well until browned.. Remove from sauce pan and set aside. 

3. Add the garlic and onions to the remaining oil and fry until browned. 

Add turmeric and stir well together. Add chopped tomato and carrot. 

4. Add milk and let it come to a boil. 

5. Add the eggplant and chicken meat, and let it simmer until the vegetables 

are soft. 

6. Add salt. 

7. Remove from heat and serve with rice, bread, cassava, tarot root or 

sweet potato.

59

STIR FRIED TOFU AND VEGETABLES 



3 onions 

4 tomatoes 


8 long beans 

2 tofu pieces 

4-5 spoonful oil 

5 cups water 






60 

Luiza Maria da Costa, 40 


1. Chop the long beans, tofu and tomatoes into small pieces. 

2. Mash garlic and onions. 

3. Fry the tofu in oil for 4-5 minutes until it is golden.. Remove and put 

aside. 

4. Add garlic and onion in the saucepan and fry till soft. Add the 

tomatoes. 

5. Add the long beans and water, boil until cooked. Add the fried tofu 

and cook for 1-2 minutes. 

6. Add salt. 

7. Remove from heat and serve with rice or sweet potato.

61

BOILED CASSAVA 


1 coconut, fruit and milk 

2 white cassava 

2 carrots 

10 string beans 


1 litre water 







1. Remove cassava skin, cut into small pieces and wash until clean. 

2. Wash the carrots and cut into halves. 

3. Wash the string beans until clean. 

4. Add water and coconut milk to a saucepan and let it come to a boil. 

5. Add the coconut fruit, cassava and carrots to the saucepan, stir it together. 

6. Let it simmer until cooked. 

7. Add salt and serve on plates. 

62 

Delia Catarina dos Santos, 30

63

CARROT AND POTATO CHICKEN SOUP 



4 tomatoes 

1 piece of chicken 

Green leafy vegetable 

4 potatoes 

2 carrots 


1 piece of ginger 

2 onions 

½ spoonful iodized salt 


2 ½ cups water 






1. Chop the potatoes and carrots into small pieces. 

2. Chop the chicken into finely chopped pieces. 


4. Chop green leafy vegetables into small pieces. 

5. Mash garlic, onions and ginger. 

6. Add water into a saucepan and let it come to a boil, add chicken, potatoes, 

carrots and tomatoes. 

7. Let it simmer until cooked and add the green leafy vegetables. 

8. Add oil and stir well, add salt and remove from heat. 

64 

Imaculada Faria, 36

65

BEEF WITH SNOW PEAS 


Ground beef 


1 onion 

2 tomatoes 

Snow peas 

Iodized salt - to taste 

Oil - 2 tablespoons 







1. Wash snow peas until clean. 

2. Chop tomatoes into small pieces. 

3. Peel the garlic and onion, then mash. 

4. Add oil into a hot saucepan. 

5. Add garlic and onion, fry until golden brown. 

6. Add tomatoes until soft. 

7. Add the ground beef and stir till soft. Then add the snow peas. 

8. Stir it well together and cook until the snow peas are cooked. 

66 

Carmelita dos Santos, 29

67

FISH-STUFFED POTATO BITES 


68 

Dulce Maria Lo, 38 



1 fish 


7 potatoes 

Ginger - a small piece 

Onion - 2 

Garlic - 2-3 cloves 

Moringa leaves - small handful 


Oil - 1 cup 





1. Clean the fish, and cut into small pieces. Mash the fish pieces into a 

smooth paste after removing the bones. 

2. Scrape out the inside of the potatoes with a sharp knife and remove 

carefully from the skins. 

3. Peel the garlic, onion and ginger, wash until clean. Then mash until soft. 

4. Add oil into a hot saucepan. 

5. Fry the inside of the potato, removed from the potato skin, until it is 

golden. 

6. Add the fish paste, garlic, onion and ginger, mash together until 

cooked. Add salt. 

7. Stuff the mixture into the potato skins, fry until golden and add sliced 

spicy chili peppers.

69

MEAT WITH GREEN PUMPKIN 


Green pumpkin - 1/4 

Ground beef - 1 cup 

Moringa leaves - a handful 

1 onion 

2 pieces ginger 




Oil 1/4 cup 






70 

Luis Robelo Soares Pereira, 48 


1. Chop the green pumpkin into small pieces. 

2. Mash the ground beef until smooth. 

3. Mash garlic, onion and ginger. 


5. Add garlic, onion and ginger, fry until golden. 

6. Add ground beef and stir until its cooked, then add the green pumpkin. 

7. Once the green pumpkin is cooked, add moringa and stir together 

until smooth. 

8. Add salt and remove from heat.

71

RED BEAN STEW 


8 tomatoes 

4 potatoes 

Pork (optional) 

2 onions 



1 cup red beans 

1 cabbage 

Oil 2-3 tablespoons 

6 cups water 






72 



1. Boil red beans until cooked. 

2. Fry the pork meat. 

3. Chop the cabbage into small pieces. 

4. Peel the potatoes and chop into small pieces. 

5. Chop tomatoes, garlic and onion into small pieces. 

6. In the sauce pan with the cooked red beans, add the potatoes, pork 

meat and boil until cooked. 

7. Add oil, garlic, onion and tomatoes until cooked, then add the cabbage. 

8. Stir it well together and let it simmer until smooth. 


73

PORK WITH WHITE PUMPKIN 


Mustard greens - 1 bunch 

Pork - 1-2 pieces 

1 white pumpkin 

2 tomatoes 

1 onion 

Spicy peppers - 2 


Oil 1/4 cup 


74 








1. Chop the pork meat into smaller pices, and wash the cutting board and 

knife. 

2. Peel the white pumpkin, wash it and cut into small pieces. 

3. Wash mustard greens and cut into small pieces. 

4. Wash spicy peppers and chop into small pieces. 

5. Wash tomatoes and cut into small pieces. 

6. Peel garlic and onion, then mash. 


8. Add garlic and onions, fry till golden. 

9. Add tomatoes, and cook until smooth. Then add pork meat. 

10. Cook the meat until done. Add white pumpkin and salt, stir until almost 

cooked. 

11. Add mustard greens and simmer until cooked.

75

NA’AN HO FORE-TALI 


3 tomatoes 

1 head garlic 

Ground beef 

2 carrots 

Long beans 









1. Chop ground beef until smooth. 

2. Chop long beans and carrots into small pieces. 

3. Chop tomatoes into small pieces. 

4. Peel the garlic and cut into small pieces. 

5. Add oil to a heated pan, then add garlic and stir-fry until fragrant. 

6. Add tomatoes and simmer until smooth. 

7. Add long beans and carrots and stir it well together. Then add salt and 

remove from heat. 

76 

Adão de Jesus, 26

77

TOFU AND LONG BEAN STIR FRY 


78 

Micela do Carmo, 17 


Long beans 

Spicy peppers (Malgeta) 

Tofu 

Tomatoes 

Tempeh 

Silvert 

1 onion 


Oil 


Iodized salt 





1. Chop tempeh and tofu into smaller pieces. 

2. Chop long beans into smaller pieces. 

3. Chop spicy peppers and tomatoes into small pieces. 

4. Peel the garlic and onion into small pieces. 

5. Fry the tempeh and tofu until golden brown. 

6. Blanch (decant and immerse in cold water and then string them.) beans 

until scorched cord. 

7. Add oil to a heated pan, then add onion and stir-fry until fragrant. Then 

add tomatoes. 

8. Add the fried tempeh and tofu to the pan. 

9. Add long beans, garlic and spicy peppers, simmer until cooked. 


79

NA’AN HO BARIA 


Ground beef - half a cup 


2 Baria 

1-2 Spicy peppers (Malgeta) 

2 tomatoes 


1onion 








1. Mash ground beef until smooth. 

2. Chop bitter gourd into small pieces. 

3. Chop spicy peppers and tomatoes into small pieces. 

4. Peel garlic and onion, and cut into small pieces. 

5. Add oil to a pan, then add garlic and onion until fragrant. 

6. Add tomatoes and meat and stir-fry until cooked. 

7. Add bitter gourd and stir together until cooked. 

8. Add the spicy peppers, salt and remove from heat. 

80 

Franzelina dos Reis Monteiro, 27 

Lurdes Y. Magno, 45

81

STEWED BEEF 


Beef - 2 pieces 

5 tomatoes 



2 onions 

Oil - 2-3 tablespoons 






82 

Immaculada de Jesus Barreto, 29 


1. Cut beef into slices. 

2. Chop tomatoes to small pieces. 

3. Peel garlic, and onion. Mash into a paste. 

4. Add oil to a heated saucepan and add the garlic and onion and fry 

until fragrant. 

5. Add tomatoes and cook until smooth. 

6. Add the beef and stir till cooked. 

7. Add salt and remove from fire.

83

KANKUNG VEGETABLES 


Kankung 2 handfuls 

2 tomatoes 


1 onion 









1. Chop the kankung into small pieces. 

2. Peel the garlic and onion, wash until clean and chop into small pieces. 


4. Add 2 spoonful of oil to a heated pan. 

5. Add the garlic and onion and stir fry until fragrant. 

6. Add the kankung and stir-fry until cooked. 

7. Once the kankung is cooked, add salt and remove from heat. 

84 

Maria Carvalho, 28

85

86

SNACKS FOR THE FAMILY 


87

WRAPPED POTATO-CHICKEN BITES 


Marungi 

5 potatoes 

Garlic cloves 

4 eggs (3 for wrap mix and 1 

egg lightly beaten) 

1 piece of chicken 


Oil - 1 cup 

88 

Lidia Amaral Menezes, 27 







1. Boil the potatoes until cooked, peel off the skin and mash until smooth. 

2. Chop the chicken into very fine pieces. Stir-fry the meat with a bit of oil until 

cooked. 

3. Wash the moringa and chop into small pieces. 

4. Peel the garlic and mash into a paste. 

5. Add the chicken, moringa leaves, garlic and salt to the potato mash and mix it 

well together. Then add the eggs and mix until smooth. 

6. Using spoons, form the mixed mash into hand sized balls. Dip the balls in the 

lightly beaten egg. 

7. Add oil to a saucepan and wait until its heated, and then fry the potato balls 

until golden brown.

89

MUNG BEAN AND RIPE PLANTAIN STEW 


4 sweet potatoes 

2 ripe cooking bananas 

1 cup coconut milk 

1 or 2 spoonful sugar 


1 half pumpkin 

6 cups water 






90 

Clarendina de Araujo, 26 


1. Add mung beans to a saucepan with water and let it come to a boil. 

2. Remove the skin from the sweet potatoes and chop into small pieces. 

3. Peel the bananas and cut into small pieces. 

4. Chop pumpkin into small pieces. 

5. Add sweet potato to the saucepan with mung beans. 

6. When the sweet potato is nearly cooked, add in the pumpkin and bananas. 

7. When everything is cooked add the coconut milk and let it come to a 

boil. 

8. Add 2 spoonful of sugar, and stir together well. Remove from heat.

91

FRIED BANANAS 


1 cup flour 

2 eggs 

1 spoonful sugar 

4 ripe plantain 

Oil - 1 cup 







1. Peel the banana and cut into halves. 

2. Add eggs and sugar in a bowl and beat together. 

3. Add flour and mix well together. 

4. Add the banana halves to the batter and heat up the oil in a saucepan. 

5. Fry the bananas until golden brown, and remove from oil. 

92 

Mariana Alves, 36

93

SWEET POTATO WEDGES 



2 cups coconut milk 








1. Remove skin from the sweet potatoes. 

2. Place the sweet potatoes in a saucepan and add the coconut milk. 

3. Let it simmer until the sweet potatoes are cooked through. 

4. Add 1 spoonful of sugar and stir well. Remove from heat. 

94 

Leopoldina Ximenes Belo, 19

95

FRIED SWEET POTATOES 


2 eggs 

4 spoonful flour 









1. Remove skin from the sweet potatoes and chop into slices. 

2. Add sugar and eggs in a bowl and beat together. 

3. Add flour to the mixture and stir well together. 

4. Dip the sweet potato slices in the egg mixture until coated. 

5. Fry the sweet potato slices until golden brown and remove from oil. 

96 

Leoposdina Ximenes Beso, 26

97

CASSAVA BITES 


4 cassava roots 


1 coconut, grated 

Water to boil cassava 







1. Remove the skin from the cassava roots and grate. 

2. Mix together the grated cassava and sugar thoroughly. 

3. Add coconut to the mixture, form and press into firm balls. 

4. Add water to a pot and let it come to a boil. 

5. Add the cassava and coconut mix balls to the pot. 

6. Let it boil until the cassava is cooked and remove carefully from 

the pot. 

98 

Aloysia Sason Sogue, 37

99

ADD YOUR OWN RECIPE 

Do you have your own way to cook a nutrient-rich meal at home? 






100 

Isaura Patricia Barreto, 4 


1. _______________________________ 

2. _______________________________ 

3. _______________________________ 

4. _______________________________ 

5. _______________________________ 

6. _______________________________ 

7. _______________________________

101

VI GOVERNO CONSTITUCIONAL 

MINISTÉRIO da SAÚDE 

DIRECÇÃO NACIONAL DE SAÚDE PÚBLICA 

Rua: Caicoli 

Dili, Timor Leste 

102 

This recipe book was produced with support from UNICEF and the European Union. 

For requests to reprint, please seek permission from 

Ministry of Health - Health Promotion Department.

Recipe Booklet - MARCH 2018 WEB

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