Nutrition Library

Ingredient Guides

Storage, handling, and cooking technique guides for food ingredients — a practical kitchen reference.

• MBG portion scaling — formula & factorsRecipes are written per 1 portion; kitchen production runs at hundreds–thousands. This is the conversion.
• Steamed white riceThe staple in every pack — consistent steaming at thousands-of-portions scale.
• Yellow fried chicken (ungkep)The most common protein side — braise first, flash-fry so it stays juicy and safe.
• Clear spinach soupFast clear broth — spinach goes in last and serving time is capped.
• Vegetable soupMixed-vegetable broth — the order of adding ingredients decides the final texture.
• Boiled eggsThe cheapest protein — fully cooked, no grey-green yolk.
• Balado eggsBoiled eggs flash-fried then coated in cooked chili balado — heat compounds at scale.
• Mung-bean porridge with coconut milkThe classic snack — soak first, coconut milk and sugar go in last.
• Fried fish (mackerel / tilapia)Quick marinade, hot fry — cheap high-protein fish for daily packs.
• Pepes tofuTofu mashed, seasoned, steamed in banana leaf — an oil-free steamed side.
• Anchovy-peanut sambalA shelf-stable dry side — three ingredients fried separately then combined.
• Vegetable stir-fryHigh-heat fast technique — vegetables cooked but still crisp for daily packs.
• Sweet-soy chicken & beef semurSweet soy in a braising liquid — the same pattern for chicken and beef.
• Steamed chickenOil-free steamed chicken pieces — clean protein for lower-fat menus.
• Grilled fishFish grilled without an oil bath — leaner, distinct smoky aroma.
• Tamarind vegetable soup (sayur asem)Tangy tamarind-based soup — big volume, cheap ingredients.
• Opor chicken (thin coconut stew)Chicken simmered in a diluted-coconut yellow spice base — savoury without frying.
• Bacem tempehTempeh boiled in coconut water/palm sugar until absorbed — sweet-savoury without heavy frying.
• Potato fritters (perkedel)Boiled potato mashed, egg-coated, fried — a cheap way to carry hidden protein.
• Fried vermicelli (bihun goreng)Rice noodles stir-fried with vegetables and protein — a staple alternative to rice.
• Shredded chickenBoiled chicken pulled apart — neat portions, easy to fold into rice/noodles.
• Pindang eggs (sweet soy braise)Boiled eggs re-simmered in sweet soy until the colour penetrates — keeps better than plain eggs.
• Sardines in tomato sauceSardines cooked in a spicy tomato sauce — the affordable fish children know.
• Batch omeletteThick omelette cut into neat squares — the fastest way to portion thousands of eggs.
• Boiled cassavaA carb substitute for rice at snack time — must be fully cooked due to natural toxins.
• Stir-fried bean sprouts (taoge)Sprouts flash-fried on high heat — stays crisp, not limp.
• Chicken congeeRice cooked longer into porridge — a warm breakfast with complete protein.