Sausage and Red Lentil Soup

I suppose that when you get bogged down by the first sniffles of the season, you know well and truly that winter has arrived. Not that it was a big consolation for me when I had to take not just one, but two days off work last week. And while days off work are great, it's not so great when you are forced to take it easy at home. And made to wrap up snugly in bed. 

Wait, who am I kidding? That sounds like my ideal day. Minus the stuffy nose of course.

With that being said, I've had my fair share of soups over the past few days. There's just something about soup - I am fairly certain even the sickest person perks up a little bit when they get that first whiff of something hot and steamy. No, not McSteamy - although I'm sure that could also cause some perkiness...

One of my favourite things about soup (which I relayed to my imaginary cooking show viewers the other day - what, like you don't pretend sometimes?) is that it's just so versatile. You can throw the most ordinary of ingredients in a pot, allow to simmer for a while in a liquid of your choice and voila, you've got a great (and usually pretty balanced) meal at the end. With very little effort. Bonus points if your soup is a little bit out of the ordinary, a little bit zingy perhaps or even a smidge fiery like this one. 

You can vary the heat to your liking of course, but I do think the bite of chili adds a lovely dimension to this Italian inspired soup. You may notice the inclusion of a rather odd last ingredient - olive jam. I had a semi-finished bottle hanging out in the fridge which just begged to be part of this spicy production. How could I say no?

Sausage and Red Lentil Soup
Serves 4 - 6

2 red bell peppers, seeds removed and quartered
1 cup red lentils
2 tins (410g each) tomatoes
2 1/2 cups water
1 tsp olive oil 
1 tsp minced garlic
400g pork sausage, sliced
1/2 tsp dried oregano
1/4 tsp dried mint
1/2 - 1 tsp dried red chili flakes
1/4 tsp salt, plus more to taste
1 tbsp lemon juice
3 tbsp olive jam (optional)

1. Place bell peppers on an oven tray at 180C to broil. This will take roughly 5 - 10 minutes.
2. Meanwhile, add lentils, tinned tomatoes and water to a large pot. Bring to a boil, then reduce heat and allow to cook, covered for 10 - 15 minutes or until the lentils have softened and broken down.  
3. While the lentils are cooking, heat olive oil in frying pan over high heat. Add garlic and fry for a few seconds, then add the pork sausage.
4. When the pork sausage has browned on all sides, add oregano, mint, chilli flakes, salt, lemon juice and olive jam (if using). Cook for another minute or two to develop the flavours. Set aside.
5. When bell peppers are done, remove them from the oven and puree in a food processor with a little bit of water. Add this to the lentil mixture along with the sausages.
6. Stir to combine everything, taste and adjust seasoning if needed, then cook for another 5 minutes to blend the flavours.

Nutritional info (per serving): Calories 449.7, Total fat 33.3 g, Saturated fat 11.7 g, Polyunsaturated fat 4.4 g, Monounsaturated fat 15.3 g, Cholesterol 77.3 mg, Sodium 1072.2 mg, Potassium 803.9 mg, Total carbohydrate 18.6 g, Dietary fiber 5.6 g, Sugars 4.3 g, Protein 19.9 g

Good source of: Vitamin C 181.4 %, Vitamin A 58.4 %, Thiamin 50.2 %, Selenium 38.2 %, Vitamin B6 32.6 %, Folate 26.0 %, Niacin 26.0 %

Chili Con Carne

When I've had a really crappy day, I usually don't feel like cooking. In fact I don't feel like doing anything more than curl up into a little ball and cry my eyes out. Fortunately I've learned through experience that, while crying your heart out is immensely satisfying, you usually only end up with a stuffy head and red eyes to show for all your efforts. Not a great prospect. Releasing my frustrations in the kitchen however has always led to positive results. The chopping, mixing, frying and tasting seems to have a calming influence on me. Especially when paired with a glass of wine and a listening ear in the guise of TheHusband.

So it happened that I was not in the best state of mind when I started cooking this chili. Actually that's putting it mildly. I won't bog you down with the details, but suffice to say, I was not a happy camper. And it might've been due to my fragile emotional state that TheHusband eyed the cacao powder tin I was clutching maniacally next to the simmering meat on the stove with such trepidation.

As I've mentioned on numerous previous occasions, I'm a chocolate addi firm lover of all things chocolate. Especially of the Lindt Fleur de Sel persuasion. I'm also a firm lover of mixing it up. Of pairing the unexpected up. With (usually) delicious results.

So it stands to reason that I wasn't going to be able to resist a savoury dish with cocoa powder as one of it's flavouring agents. And I won't lie, the cheese on top definitely also swayed me. I am a badge-toting member of the #cheesesluts club after all.

I am happy to report though that it turned out swimmingly. That is both my mood and the food. Although I suspect there aren't many things that a comforting bowl of chili con carne won't solve. The cocoa powder lends a depth to the chili that would otherwise be sorely lacking and the spices join together in perfect harmony to create a rich and flavourful meal. And while I can't promise that your sorrows will be a thing of the past, they will definitely be forgotten for a few indulgent moments. Tried-and-tested.

Chili Con Carne
Inspired by Simply Delicious' vegetarian chili

Serves 5 - 6

1 tbsp olive oil
2 tsp minced garlic
1/2 green pepper, chopped
1 red pepper, chopped
500g lean mince (ground beef)
4 tbsp tomato paste
2.5 tsp coriander seeds, finely ground
6 allspice berries, finely ground
1/2 tsp ground cinnamon 
2 tsp smoked paprika*
1 1/4 tsp dried red chili flakes
2 tbsp unsweetened best-quality cocoa powder
4 tsp brown sugar
3.5 tsp salt
1 tin (410g) peeled chopped tomatoes
1 tin (410g) butter beans, drained
1 tin (410g) red kidney beans, drained
1 tin (410g) sweetcorn kernels, drained
grated cheddar, to serve
avocado, to serve (optional)
chopped fresh coriander (cilantro), to serve (optional)
sour cream, to serve (optional)

1. Heat oil in a large saucepan over medium-high heat. Add garlic, sauteing for a few seconds, then add red and green bellpeppers. Saute a further 2 - 3 minutes before adding the ground beef. Cook until browned.
2. Now add some flavour to the meat - tomato paste, coriander, all-spice, cinnamon, smoked paprika, chili flakes, cocoa powder, sugar and salt. Cook, stirring for 2 -3 minutes over high heat, then add tinned tomatoes. Stir through, bring to the boil, then reduce heat and allow to simmer, covered, for approximately 10 minutes.
3. Taste and adjust seasonings if needed, then add the rest of the ingredients: butter beans, kidney beans and sweetcorn kernels. Gently heat through, then serve, topped with cheese, your choice of condiments and warm bread.

If you can get hold of something like cheese & onion bread I would strongly suggest you get it as it tastes phenomenal with this chili.

* If you are unable to find smoked paprika, I would suggest that you substitute with an equal amount of paprika and up the chili flakes to replicate the increased heat from the smoked paprika.

** If you're able to get hold of peppadews, they add a deliciously sweet and tangy edge to the chilli. Just chop finely and serve alongside the rest of the condiments.


Nutritional info (per serving): Calories 460.8 , Total fat 23.1 g, Saturated fat 8.1 g, Polyunsaturated fat 1.1 g, Monounsaturated fat 10.1 g, Cholesterol 68.2 mg, Sodium 2,269.3 mg, Potassium 620.1 mg, Total carbohydrate 40.9 g, Dietary fiber 9.2 g, Sugars 11.6 g, Protein 25.4 g

Good source of: Vitamin C 108.6 %, Vitamin B12 35.5 %, Zinc 25.8 %, Niacin 25.7 %, Selenium 22.9 %, Iron 21.4 %

Red Pepper and Kidney BeanTagine

My creative pot (metaphorically speaking) was placed on the back burner the past few days in favour of a relaxing few days away with friends. We wallowed in the hot springs, made liberal use of the waterslides, putt-putt and trampolines and spent our nights braai-ing. If you've ever contemplated a midweek break but was unsure if you should go ahead: wonder no more!

We came back refreshed, energised and steamy from the inside out and was welcomed home with wintry Cape weather - cold, overcast and drizzling.

This type of weather lends itself to such a wide array of comforting foods though, that it's impossible for me not to be at least a little bit glad when waking up to the beating rain. Apart from the culinary possibilities of cold weather, I think few things beat snuggling up under a duvet with your man/a good book/your adorable little kitten. Some form of hot beverage on standby goes without saying of course...

This is strictly speaking not a tagine as it's cooked on the stove top in a plain old saucepan, but tagine sounded a hell of a lot better than stew or hotpot. Besides, I'm allowed some artistic license, right? Whatever the name though, this is one seriously comforting mix of vegetable goodness and smoky heat from the spices used. It is both delightfully light and deliciously filling - the perfect rainy day meal for you and your man. Or cute little kitten...

Red Bean and Red Pepper Tagine

Adapted from food24 (originally sourced from Ideas magazine) 

Serves 6

1 tbsp (15 ml) olive oil

2 medium onions, chopped

3 garlic cloves, crushed

3 red bell peppers, chopped

1 green bell pepper, chopped

1 tsp (5 ml) cumin seeds, finely ground

2 tsp (10 ml) smoky hot paprika

1/2 tsp ground cinnamon

2 tins (410g each) peeled and diced tomatoes

125g baby marrows (zucchini)

salt, to taste 

2 tins (410g each) red kidney beans, drained

1/4 cup fresh coriander (cilantro), chopped

1/4 cup fresh mint, chopped

1. Heat oil in a large pan over medium-high heat. Add onion, garlic and peppers, saute until softened. and add peppers, onion and garlic. 

2. Add cumin, paprika and cinnamon and cook for a few seconds or until fragrant.

3. Add tomatoes and babymarrows, season to taste with salt, cover and cook for 15 minutes over medium-low heat.

4. Add beans and gently reheat until simmering. Sprinkle with coriander and mint and serve with couscous.

Nutritional info (per serving): Calories 200.5 , Total fat 3.3 g, Saturated fat 0.5 g, Polyunsaturated fat 0.7 g, Monounsaturated fat 1.8 g, Cholesterol 0.0 mg, Sodium 633.9 mg, Potassium 908.2 mg, Total carbohydrate 35.7 g, Dietary fiber 12.4 g, Sugars 4.0 g, Protein 10.0 g 

Good source of: Vitamin C 243.0 %, Vitamin A 79.3 %, Manganese 33.8 %, Folate 26.5 %, Iron 22.7 %, Vitamin B6 22.4 %,

Nutty Chicken Pilaf

*insert catchy opening hook here*

Did that work? Seems you're still here. And they say blogging is hard. Pfft. I could do it with my eyes shut and one arm tied behind my back. Except um.. there might be a helluva lot of typos. Not to mention I'd be rather uncomfortable. Okay, scratch that idea then.

How about I show you a great recipe to use up leftover cooked rice instead? You in? Yup, I knew that I couldn't be the only habitual over-estimator when it comes to rice quantities. The problem is, those little grains are deceptive. They increase in volume during the cooking process. Devious little buggers.

One day I'll learn how to make just enough rice. Promise. Until then though, I can take advantage of my inherent rice-making flaws with meals that make the best of the leftovers. And comes together in a matter of mere minutes. Perfect for weeknights.

This nutty chicken pilaf is pretty straightforward to make and it reaps some handsome flavour rewards what with all that crunchy nut and seed action going on. You could use any combination of nuts in this dish, but I think the more exotic ones work best. The pattypan squash can easily be substituted by babymarrow (my original plan) or fried mushrooms to mix things up a little.

Nutty Chicken Pilaf

Adapted from Culinary in the Desert

Serves 4

1 tbsp (15 ml olive oi)

1/2 medium onion, finely chopped

3/4 medium green bellpepper, finely chopped

2 chicken breast fillets (approx 250g), thinly sliced

3/4 chicken stock cube

pinch ground nutmeg

1/4 - 1/2 cup (60 - 125ml) water

3 cups cooked brown rice (I used a mixture of brown, wild and red rice)

125g pattypan squash (yellow summer squash)

salt & pepper, to taste
2 tbsp (30 ml) lemon juice

120g mixed nuts, fruit & seeds (I used a mix of pumkin seed, sunflower seed, almonds, cranberries & pistachios)

a few parsley sprigs, chopped

1. Heat olive oil in a large fryingpan and saute onion and greenpepper for 3 - 4 minutes until just starting to soften.

2. Add chicken strips and cook a further 5 minutes until just cooked through.

3. Add stock cube, nutmeg and 1/4 cup water, cook for a minute or two to dissolve the stock cube, then add rice and squash.

4. Cook another 3 - 4 minutes or until rice is heated through and squash cooked. Taste and adjust seasoning if needed. Finish off by adding lemon juice, then stir nuts and seeds through and sprinkle with chopped parsley.

Nutritional info (per serving): Calories 457.1, Total fat 21.6 g, Saturated fat 3.1 g, Polyunsaturated fat 3.7 g, Monounsaturated fat 12.1 g, Cholesterol 36.3 mg, Sodium 47.3 mg, Potassium 540.5 mg, Total carbohydrate 45.1 g, Dietary fiber 5.8 g, Sugars 0.6 g, Protein 23.7 g

Good source of: Niacin 42.5 %, Manganese 32.7 %, Phosphorus 26.7 %, Vitamin C 25.4 %, Vitamin B-6 24.0 %, Magnesium 23.1 %,

Sweet & Sour Prawn Stir Fry

Have you met my friend S.Tirfry? S is  a very versatile lady - you can dress her up or down, make her asian, spicy, vegetarian or fishy. Best of all, once all the chopping is done, you can whip up a nutritious meal in a matter of mere minutes. S is a clever lady indeed!

Now I've made quite a few chicken stirfries and beef stirfries and even vegetable-only stirfries, but never tried my hand at a seafood stirfry. Truth be told, I'm a little bit scared of seafood. I assume it's because we didn't grow up eating a lot of seafood, so whenever I'm confronted with a whole fish in the supermarket, I swiftly turn the other way. 

I've tried being brave - using crabmeat in a pita for example, or making a spicy calamari stew (not blogged, but delicious!), I've even bbq'ed some prawn skewers. But to add it to something I already know and love? That seemed a bit risky. What if it completely screwed up the taste of the stirfry? Turned it into a big pot of yuck? The opportunities for disaster seemed endless. But, my logical side reasoned - what if it turned out tremendously tasty? And you missed out on the awesome flavour because you were a scaredy-cat? That would be tragic.

And so, without further hesitation (okay there was a little bit of hesitation) I plunged ahead and came up with this: Sweet & Sour Prawn Stirfry. Was it good? Hell yeah. Would I make it again? Come on look at that photo again - do you even need to ask? Seafood-cautious hubby also gobbled it up which is testament to it's success. The sweet and sour sauce with just a bit of chilli complemented the prawns perfectly, as did the pineapple.

Special thanks goes to Danie for his impromptu photography lesson on Wednesday - I think it paid off handsomely! And if there are any South African brides-to-be reading this: go check out the supremely talented Danie's portfolio - he will ensure that your special day is perfectly framed. (Full disclosure: Danie did not pay or even ask me to say this)

Sweet & Sour Prawn Stirfry
Serves 4

500g frozen prawns
1 tbsp sunflower oil
1 onion, roughly chopped
1 red bellpepper, cubed
120g mangetout, halved
1 fresh pineapple, sliced
1/2 tsp minced garlic
3/4 tsp ground ginger
3 tbsp honey
1 1/2 tbsp soy sauce
1 1/2 tbsp soy sauce
1/2 - 1 tsp dried chilli flakes (depending on your taste)

1. Defrost prawns under cold running water in a colander. Let rest while continuing with the rest of the stirfry.
2. Heat 1/2 tablespoon oil in a wok over high heat, add the onions and fry for 2 - 3 minutes, then add the bellpepper. Stir fry for 3 - 4 minutes, then add the mangetout and fry another minute. Remove from wok and set aside.
3. Using half the remaining oil, add the prawns to the wok and stir fry over high heat for a few minutes until cooked through. Prawns should be light pink and start to brown a little bit on the undersides. Remove from the wok and set aside.
4. Add the remaining oil to the wok, heat again over medium heat, then add the ginger, garlic, honey, soy sauce, lemon juice and chilli flakes. Cook for a few minutes or until the sauce thickens slightly. Add back the vegetables and prawns and cook, stirring for a minute or so until evenly coated. Serve immediately with freshly steamed rice.

Tex-Mex Salad

Apologies for the few days of absence, but our thoughts have been occupied with this little cutie:

The newest addition to our household, JD has already been embroiled in a sex change scandal although we've only had her for a week.

How so?

Well, dear reader, that is what happens when two non-cat experts adopt a little kitten from a friend who proceeds to inform said non-cat experts that the little ball of fur is of the male persuasion. Of course these two non-cat experts get so caught up in the "brand-new-kitten!"-euphoria that they don't even bother to make sure that the kitty is indeed a rough and tumble little boy or whether a dainty little girl is hiding inside there.

Suffice to say, when we took her to the vet yesterday, we felt pretty darn stupid when the vet told us that she has to be a girl because only females come with this particular colouring (something about the x chromosomes - she kinda lost me halfway). That and the very obvious matter of female genitalia...

So, for the past week's gender confusion - a sincere apology my lovely little JD!

The irony of her name of course is not lost on us... JD was originally named after Dr Dorian from Scrubs and, as all Scrubs fans will know, Dr Perry frequently teases JD about being a girl. Ne'er a truer word spoken in jest!

Anyyywhoo, let's get back to the food (because let's face it, that's what  you're here for!), shall we?

This tex-mex salad is supertasty and best of all, it's quickly assembled out of (mostly) storecupboard ingredients. The perfect accompaniment for grilled meats (perhaps these beef skewers?), it also makes for a very satisfying light lunch. Keeps well in the fridge.

Tex-Mex Salad

Serves 4 - 6 (as a side-dish)

2 x 400g tins red kidney beans, drained

1 x 360g tin sweetcorn kernels, drained

2 or 3 tomatoes, diced (optional)

1/2 large cucumber, diced

200g pack black olives in brine, drained and halved

1/2 red bellpepper, diced

1/2 green bellpepper, diced

1 tsp olive oil

1 tbsp lemon juice

1 tbsp paprika

1 tsp cumin seeds, ground

1 tsp coriander seeds, ground

1 tsp salt

1. Toss, beans, sweetcorn, tomatoes (if using), cucumber, olives and bellpeppers together in a large salad bowl.

2. Add oil, lemon juice & spices, then toss again.

3. Refrigerate, covered for 30 minutes to an hour to allow the flavours to mingle, then serve cold.

Nutritional info (per serving): Calories 169.6 , Total fat 4.6 g, Saturated fat 0.6 g, Polyunsaturated fat 0.9 g, Monounsaturated fat 2.8 g, Cholesterol 0.0 mg, Sodium 1063.6 mg, Potassium 481.6 mg, Total carbohydrate 28.3 g, Dietary fiber 9.1 g, Sugars 0.6 g, Protein 7.3 g

Good source of: Vitamin C 66.6 %, Vitamin A 33.1 %, Iron 20.6 %, Folate 19.9 %

Fresh Coriander Pasta Ribbons with Spicy Peanut Sauce

So what do you do with fresh pasta once you've made it and congratulated yourself over and over that you did? This is what I did with mine:**

Fresh Coriander Pasta Ribbons with Spicy Peanut Sauce

Serves 3

1 tsp oil

250g firm tofu, cut into bite-size blocks

1/2 red bellpepper, cut into strips

1/2 green bellpepper, cut into strips

handful of beansprouts

1/2 satay sauce recipe

1/2 - 1 tsp chilli powder

1 tsp soy sauce

fresh pasta ribbons (make half of recipe and use vietnamese coriander in the dough)

2 or 3 kaffir lime leaves

vietnamese coriander, to garnish

1. Fry tofu in oil over medium to high heat until lightly browned on all sides. Add bellpeppers, beansprouts and garlic, fry briefly.

2. Add chilli powder and soy sauce to the satay sauce, then add to the vegetables. Cook for a few minutes until sauce thickens slightly. Veggies should still be crisp.

3. Meanwhile, cook pasta in a big pot of boiling water with kaffir lime leaves added to the pot. It should take about 6 minutes for the pasta to reach al dente stage.

4. Drain pasta, then toss immediately with the tofu and vegetable mix. Garnish with coriander and serve immediately.

Nutritional info (per serving): Calories 533.3, Total fat 29.8 g, Saturated fat 13.3 g, Polyunsaturated fat 5.9 g, Monounsaturated fat 8.0 g, Cholesterol 163.7 mg, Sodium 227.8 mg, Potassium 469.5 mg, Total carbohydrate 57.4 g, Dietary fiber 5.1 g, Sugars 1.7 g, Protein 26.1 g

Good source of: Vitamin C 87.6 %, Selenium 66.0 %, Manganese 64.6 %, Calcium 59.0 %, Thiamin 45.4 %, Folate 41.8 %, Iron 40.6 %,  Vitamin A 36.3 %, Riboflavin 34.7 %,

*Easily adapted for vegans by using egg-free pasta.

** I probably don't even need to tell you how yummy it was, right?

Crab Salad Stuffed Pita Pockets

The relaxation is really starting to hit me now and let me tell you, it is awesome! Day 2 of officially being on holiday and I already feel recharged. We've been waking up without an alarm clock, going for leisurely morning strolls around the neighborhood, picniking in the afternoons and catching up with family or a good book in the evenings.



With that said, holidays are clearly not meant for slaving away in the kitchen (it tends to interfere with all that lazing about time) but of course it's still nice to whip up something tasty. I bring you pita stuffed with crab salad. It's similar to good old tuna salad, but with the added luxury factor of using crabmeat instead of tuna. Even if it is still tinned. Because we all need a little bit of luxury around the end of the year...

Crab Salad Stuffed Pita Pockets

Serves 2

2 x 150g tins white crabmeat

1/2 small apple, finely chopped

1/4 medium yellow bellpepper, finely chopped

salt & pepper to taste

1/4 cup finely chopped coriander leaves

2 tbsp light mayonaisse

2 wholewheat pitabreads

2 handfuls watercress

1. Mix crabmeat, apple and bellpepper together in a bowl. Season to taste, add coriander and fold mayonaisse through until evenly coated.

2. Toast pitabreads until puffed up, then cut open on one side. Stuff with some watercress, then the crab mixture. Serve immediately.

Nutritional info (per serving): Calories 253.8, Total fat 4.9 g, Saturated fat g, Polyunsaturated fat g, Monounsaturated fat g, Cholesterol 62.5 mg, Sodium 639.0 mg, Potassium 107.8 mg, Total carbohydrate 37.6 g, Dietary fiber 4.0 g, Sugars 1.0 g, Protein 16.5 g

Good source of: Vitamin C 79.7 %, Iron 13.5 %, Vitamin A 9.2 %, Calcium 8.0 %

Bibimbap

You know how sometimes everything seems to go wrong in the kitchen?

Well I had one of those experiences last night. We were going to bbq some chicken and I had a coleslaw in mind as side-dish. But when I peeked into the fridge Mr Limp & Listless was peeking out from the vegetable crisper (now there's a misnomer if I've ever heard one!), and so the coleslaw idea was tossed out.



Then I spied an plump aubergine and thought I'd roast it and perhaps add some lentils and feta to it for a quick side-salad. But clearly this was not meant to be either. I only had a handful of lentils and you know how I roll - I normally make enough for lunchboxes the next day, so a handful was really not going to cut it here. Us over here here at Casa del Pot are a hungry bunch...

Then I started eyeing up the flour innocently fluttering her eyelashes at me from her fridge prison and an idea started brewing - I could make a foccacia, grill it on the bbq and top it with roasted aubergines. Yes! Um, no. I don't know what happened, but that flour stubbornly refused to come together properly.

At this point I was pretty fed up. And irritated. And super-emotional snotty-nosed slightly teary-eyed.And of course once I started getting teary-eyed, everything just seemed Undoable and I seemed Unable to Cook and all I wanted was chocolate!

Okay so you're probably wondering what this has to do with Bibimbap? Seriously, longest roundabout in history, right? The point is - sometimes things don't work out as planned. Bibimbap is great for those times, since you can use pretty much any vegetables you have lying around (hell you can even substitute another protein for the mince) and it'll somehow work out. And taste uh-maaaaaaaazing. With absolutely no need to get all teary-eyed. Unless it will get you more chocolate.

Bibimbap

Serves 4

vegetable oil, for frying

200g minced beef

1 tbsp soy sauce (plus extra for serving)

2 tbsp sriracha (plus extra for serving)

2 babymarrows, cut into strips

1/2 red bellpepper, cut into strips

125g mushrooms, sliced

1/4 cup beansprouts

2 cups rice, cooked

4 eggs

1. Heat 1 tsp vegetable oil in a wok, fry beef over high heat until browned. Add soy sauce and sriracha, fry another 1 minute, then remove from wok and set aside.

2. Heat another 1 tsp vegetable oil in the wok, add babymarrows, fry until cooked (but still crunchy), set aside. Repeat with bellpepper, mushrooms and beansprouts.

3. Lastly, break eggs into a medium sized frying pan, fry over medium heat for a few minutes until cooked to your liking.

4. To serve - spoon rice into serving bowls and allow everyone to add beef and veggies as desired to their bowls. Top with a fried egg and add some sriracha and soy sauce to taste. Mix it all up and enjoy!

Aubergine, Bulghur & Lentil Salad with Fresh Salsa

Things I love about Christmas:

• Christmas cheer (and Christmas carols!)
  
• Spoiling my loved ones
• Sunny days & the prospect of achieving that elusive bronze glow (okay who am I kidding on this one... I'm usually the one who blinds the rest of humanity with my still snow white legs by the end of summer)
• (Over)indulging in food of every kind and, more to the point, sinful desserts of every kind

 Things I don't like about Christmas:

• Having to listen to other people's Christmas cheer while I'm working/sleeping
• The mad rush in the mall trying to find Christmas gifts that will a) be appreciated and b) not break the bank
• Achieving a lobstery red glow in the summer sun whilst in pursuit of a bronze glow
• Starting the New Year 1 dress size larger owing to all the (over)indulgence of the festive season

I don't have satisfactory solutions to the first 3 issues (yet), but I think I've found the solution to the last one. Yes sirree, my body is stockpiling on VVM's at the moment so that I have a buffer for the overindulgences that is bound to follow in the days to come. This salad is a prime example of a VVM. (Very Virtuous Meal) The unexpected bonus? It's also mighty tasty. The variety in textures - nutty chewy grains vs creamy aubergines vs crunchy veggies - ensures that this combo is anything but boring.

Aubergine, Bulghur & Lentil Salad with Fresh Salsa

Adapted from Food & Wine

Serves 6 - 8

1 cup dried lentils
1 tsp salt
1 cup bulghur
2 tbsp olive oil
1/2 medium onion, finely diced
1/2 tsp minced garlic
1 medium aubergine, finely diced
2 tsp sambal oelek
1 tbsp fruit chutney
2 tbsp chopped parsley
1/4 cup chopped coriander
1 medium yellow bellpepper, finely diced
3 medium tomatoes, finely diced
1 cucumber, finely diced
salt & pepper to taste
baby salad leaves, optional
sweet chilli sauce, optional

1. Add lentils, salt and 3 1/2 cups of boiling water to a medium sized pot. Bring to the boil, then turn down heat and allow to simmer for 5 minutes. Add bulghur and cook another 10 minutes until both the lentils and bulghur is cooked through. Drain and set aside to cool down slightly
2. Meanwhile, heat 1 tsp oil in a frying pan. Add onions and garlic, saute 2 - 3 minutes, then add aubergine along with the rest of the oil. Fry for 3 - 4 minutes, then add sambal oelek, chutney and 1 1/2 cups of water. Season to taste with salt and cook over medium-high heat until liquid has been absorbed and aubergine is soft.
3. Add the aubergine to the lentil/bulghur mixture and stir through gently. Add to this the chopped up herbs, taste and adjust seasoning if required. Set aside.
4. In a seperate bowl assemble the salsa by mixing the yellow bellpepper, tomatoes and cucumber. Season to taste with salt and pepper.
5. To serve - arrange salad greens on plates, top with a generous spoonful of the lentils and some salsa and drizzle with sweet chilli sauce

Nutritional info (per serving): Calories 250.5, Total fat 4.8 g, Saturated fat 0.6 g, Polyunsaturated fat 0.6 g, Monounsaturated fat 2.9 g, Cholesterol 0.0 mg, Sodium 377.5 mg, Potassium 666.7 mg, Total carbohydrate 42.4 g, Dietary fiber 11.7 g, Sugars 1.0 g, Protein 11.1 g

Good source of: Vitamin C 74.4 %, Folate 41.0 %, Manganese 28.8 %, Iron 17.2 %

Okra Fried Rice

You know what is clearly impossible to find in this town? Five-spice powder. Seriously people, I'm missing out on lots of cool recipes because of this lack of five-spiciness. I might be forced into some hardcore protesting outside my local grocery store when next I am unable to find said spice. But for now I'm going to live and let live, eat my okra fried rice and smile beatifically if anyone dares comment on it's lack of five-spiciness (as per the original recipe).

 

Now that I've got that out of the way, I can happily report that I did manage to find okra. Go Checkers! (We'll talk later about your lack of performance in the five-spice arena...)

I've never had okra before and I must admit I was rather curious to what it would taste like after reading various negative reports online regarding it's sliminess. My verdict? Not slimy! Okay that's not entirely true.  There is a slight gummy factor, but I wouldn't call it slimy per se. It adds a nice mouthfeel (oooh look I'm being all gourmet-y now) to the otherwise very mild taste that okra offers. To be honest, even after eating the okra fried rice, I would still be hard-pressed to describe to anyone what okra tastes like. Maybe I should try it unadorned next time? Any okra experts out there, this would be the place where you chime in and help me out of my okra ignorance. You will be rewarded* greatly!

Okra Fried Rice

Adapted from Cook It Simply

Serves 5 - 6 (as side-dish)

1 tbsp olive oil
1 tsp minced garlic
1/2 large onion, finely chopped
100g okra, sliced into rings
1/2 large green pepper, finely chopped

100g cherry tomatoes, halved or quartered (depending on size)

3 cups cooked brown rice

3 tbsp soy sauce
1/4 cup fresh coriander, finely chopped

1. Heat the oil over medium to high heat in a fairly large saucepan, add the garlic and onion and saute for about 3 minutes or until starting to soften.

2. Add okra and greenpepper to the pan, and saute another 5 minutes.

3. Add the tomatoes and cook another 3 minutes until all the veggies are cooked through.

4. Add the cooked rice to the okra mixture, along with the soy sauce. Stir to mix and cook a further few minutes to heat through evenly.

5. Lastly, add the coriander, stir through and serve warm.

Nutritional info (per serving): Calories 163.0 , Total fat 3.6 g, Saturated fat 0.5 g, Polyunsaturated fat 0.6 g, Monounsaturated fat 2.2 g, Cholesterol 0.0 mg, Sodium 500.7 mg, Potassium 171.5 mg, Total carbohydrate 28.8 g, Dietary fiber 3.0 g, Sugars 1.0 g, Protein 4.1 g

Good source of: Manganese 55.3 %, Vitamin C 24.8 %, Selenium 15.3 %

*Note to self: Think of a great reward to offer Okra Experts 

Spicy Stirfry Veg on Couscous

I received Zhoozsh! as a birthday present from TheHusband and have been meaning to make something from it ever since (4 months and counting...). The recipes are mostly simple and straight forward, usually with a back story and of course, something to zhoozh it up a bit. The focus however remains on easy to cook, low maintenance, "kuier" type meals.

According to Urban Dictionary, zhoozsh/zhoosh means to fix something, to tidy something up, but what I understand it to mean, is adding that little bit extra. An unexpected twist you could say. And in the spirit of that, I've added some chickpeas and a handful of sunflower seeds to this veggie stirfry. Zhoozsh it up, I say! 

(PS: This is perfect for Meat Free Mondays)

Spicy Stirfry Veg on Couscous 

Adapted from Zhoozsh! by Jeremy & Jacqui Mansfield

Serves 4

1 1/3 cup couscous
1 tsp olive oil
salt, to taste
1 tbsp canola oil
2 large carrots, cut into strips
1/2 large red bellpepper, cut into strips
1/2 large yellow bellpepper, cut into strips
100g beans, cut into about 5cm lengths
100g mushrooms, sliced
3 spring onions, cut into about 5 cm lengths
3 cm piece of ginger, peeled & grated
1 tsp minced garlic
1 small chilli, deseeded and chopped finely
1 tsp minced lemongrass
1 1/2 tbsp lemon juice
1 tbsp honey
2 tbsp soy sauce
1 tin (400g) of chickpeas, drained
1 handful of sunflower seeds (optional)

1. Add 1 1/3 cup boiling water to the couscous and allow to stand for 7 minutes. Fluff up with a fork, drizzle a teaspoon olive oil over and season with salt. Set aside.
2. Meanwhile, heat 2 teaspoons canola oil over high heat in a large wok, then add carrots and stirfry for a minute or two. Add bellpeppers and beans, fry for another 3 - 4 minutes. Add mushrooms, and after another 2 minutes, add the spring onions. Fry briefly, until veggies have just started to soften, but still retain quite a lot of crispness. Remove and set aside.
3. Heat the remainining oil in the wok, then add the ginger, garlic and chilli and fry for a minute to release the flavours. Add lemongrass, lemon juice, honey and soy sauce, then add the veggies and chickpeas. Cook until heated through, then serve on a bed of couscous, and top with sunflower seeds.

Tri-Colore Pepper and Lentil Salad

(Update: I'm submitting this salad to Weekend Herb Blogging #211 hosted by Lynne from Cafe LynnyLu)


When you're feeling all blah about life (which is common for most people around this time of the year), what better way to cheer you up than by injecting some colour into your life? And how could you possibly resist a salad that is both colourful and super-healthy? Bellpeppers are known for their exceptionally high vitamin C content, even though oranges normally steal their thunder. Yes people, a bell pepper has twice the amount of vitamin C that an orange has. How's that for stealing thunder!




Another little-known fact about bell peppers is that they are technically fruit (who knew, right?). Although I do think most people would think you're a wee bit insane crazy if you tried to fob a lentil-laden fruit salad off on them...

The fruit/veg debate aside however, this salad will make your Meat-free Mondays POP. And there's no craziness there. 

Tri-Colore Pepper & Lentil Salad

Serves 6 - 8 (as side-dish)

1 cup uncooked lentils (or about 3 cups cooked)

2 tbsp olive oil 

 1/2 large onion, finely chopped

1 tin (410g) red kidney beans

1/2 large green bellpepper, julienned

1/2 large red bellpepper, julienned

1/2 large yellow bellpepper, julienned

1/3 cup fresh parsley, finely chopped

1/4 cup fresh mint, finely chopped

1 tbsp lemon juice

salt & freshly ground black pepper to taste

1 round feta, crumbled

1. Bring 3 cups of water to a rolling boil. Add lentils and a dash of salt, cover and simmer for 15 minutes or until cooked. The lentils should be soft but not mushy.
2. Meanwhile, heat 1 tsp oil in a smallish frying pan. Add onions and saute over medium heat until glossy and starting to soften. Remove from heat. 

3. Allow lentils to cool down slightly, then toss with onions, kidney beans peppers in a large salad bowl. Add the rest of the olive oil, as well as the herbs and season to taste with salt and pepper. Stir to distribute the flavours evenly, then top with feta and serve cold or at room temperature.

Nutritional info (per serving): Calories 231.7, Total fat 6.0 g, Saturated fat 1.8 g, Polyunsaturated fat 0.5 g, Monounsaturated fat 3.3 g, Cholesterol 7.2 mg, Sodium 366.6 mg, Potassium 437.4 mg, Total carbohydrate 32.6 g, Dietary fiber 11.5 g, Sugars 2.2 g, Protein 13.3 g

Good source of: Vitamin C 132.9 %, Folate 43.3 %, Iron 26.6 %, Manganese 24.4 %, Phosphorus 19.5 %

Sunshine Salad

As a friend whom we had afternoon coffee with remarked today, it's been raining for 24 hours straight over here, starting yesterday afternoon. Crazy right? Although, I must admit, I'm relishing the chance to cuddle up under a duvet in front of the television again - that's just something that's sorely missing from summer! I'm not a big sun-bunny (as is blatantly evident from my blindingly white legs), so I'm quite happy to embrace the wind and rain.

That said though, sometimes you yearn for something to make you feel a little bit more summery on the inside, and I think I've found the solution for that. This dish with it's bright colours will definitely put a smile on your dial and it's a lovely fresh take on cabbage salads (is it just me who's not a big fan of the gloopy mayo-y versions?). Plus you get to feel all virtuous while wolfing down daintily nibbling on a big ole bowl of this. See, it's a win-win!

 Sunshine Salad

Adapted from Filipino Vegetarian Recipes

Serves 4 (as a side-dish)

1/4 large head of cabbage, sliced thinly
2 large carrots, sliced into matchsticks
1 small red bell pepper, sliced into thin strips
3 tbsp yellow mustard
2 tbsp honey
salt to taste

Toss everything together and serve cold. Deeeee-lish!

Nutritional info (per serving): Calories 50.0 , Total fat 0.7 g, Saturated fat 0.1 g, Polyunsaturated fat 0.2 g, Monounsaturated fat 0.3 g, Cholesterol 0.0 mg, Sodium 172.8 mg, Potassium 361.4 mg, Total carbohydrate 10.4 g, Dietary fiber 3.6 g, Sugars 1.9 g, Protein 2.1 g

Good source of: Vitamin A 110.4 %, Vitamin C 104.8 %

Ropa Vieja (Shredded Beef)

Mojito's, sunshine and sexy latin dancing. At least, that's what I think about when I hear the word "Cuban". Havana nights and such. It makes me want to shake my hair and shimmy my hips. Put on some music and I'll be there, cha-cha-ing away.




Ropa Vieja is just a fancy name for Shredded Beef, one of Cuba's most well known national dishes. Which is just another way of saying it won first prize in the Taste Idols. I'd heard of the dish before (what did we do before the Internet?), but honestly it never really sounded very glamorous to me. Stewed beef? Yaaaaaaaaawn. Moving on. But I was determined to give this a go, as surely there was a reason that this was the go-to Cuban dish for people all over.

And you know what? This fits right in there with those sultry latin dancers. Spicy? Check. Full of complex twists & turns? You got that right. Leaves you panting for more? Well... I don't think you'll wonder about that after you've tasted it - you'll be too busy licking your plate clean and fighting off your dining companions for seconds.

I'm submitting this to the Regional Recipe Round-up for November (Cuba), created by Darlene from Blazing Hot Wok and hosted by her this month as well.

Ropa Vieja (Shredded Beef)

Adapted from Island Flave

Serves 7 - 8

1 tsp olive oil

1 tbsp minced garlic

2 medium onions, finely diced

1.4 kg flank steak

1 tsp salt

1 large green pepper, seeded and cut into large chunks

4 medium tomatoes, roughly chopped

3/4 cup dry white wine

200g green olives

1 tsp paprika

1/2 tsp chilli powder

1. Heat oil in a medium-sized frying pan. Add onions and garlic, saute for about 3 - 5 minutes over medium heat until soft. Remove and set aside. Meanwhile, brown meat on both sides over high heat.

2. Layer half of the onions with the meat in a slowcooker (crockpot). Season with salt, add 3/4 cup water and cook on highest setting for approx 2 - 2 1/2 hours until meat is fully cooked and softened.

3. Remove meat from slowcooker, trim the fat off (toss or reserve for another use), shred the meat and set aside. Meanwhile, pour of the liquid remaining in the slowcooker, reserving the onions. Transfer meat back to slowcooker.

4. Blitz all the reserved onions together with the greenpepper to a puree in a food processor. Spoon over the meat. Repeat with tomatoes, adding them to the slowcooker as well.

5. Add olives, wine, paprika and chilli powder to the slowcooker, mix everything together to ensure an even distribution, then cook for a further 6 hours (or overnight) on lowest setting in slowcooker.

6. Taste, adjusting seasonings if necessary, then serve over rice and beans. Oh, and don't forget the cha-cha beats...

Nutritional info (per serving): Calories 382.4 , Total fat 19.0 g, Saturated fat 6.7 g, Polyunsaturated fat 1.1 g, Monounsaturated fat 9.1 g, Cholesterol 93.3 mg, Sodium 871.8 mg, Potassium 970.4 mg, Total carbohydrate 9.0 g, Dietary fiber 2.5 g, Sugars 0.2 g, Protein 39.5 g

Good source of: Vitamin B12 94.9 %, Vitamin C 91.0 %, Selenium 49.9 %, Vitamin B6 48.7 %, Niacin 48.2 %, Zinc 46.2 %, Phosphorus 40.7 %

Worsjuweel (Sausage Gem)

Say it with me now: Vhawrrs-you-viel ah-seh-bleef ('Worsjuweel asseblief'). There. Now you can ask for this dish in Afrikaans and any South African will be happy to oblige. Of course you would have to thank them by saying by-a dun-key ('baie dankie') afterwards, otherwise they might not be so hospitable next time. Just joking, we South Africans are a super friendly bunch!

Language lesson aside though, this dish transports me straight back into my mother's kitchen. My mom likes to sew (and does so beautifully), but views cooking as somewhat of a necessary evil. The least effort something requires, the better. My mom doesn't mind waiting for something to cook in the oven say, but would prefer the hands-on time to be minimal. Oh and of course, if only one dish gets dirtied, that's even better.

This recipe ticks all those boxes and whaddaya know, is pretty darn tasty too! Full of South African flavour - boerewors, Mrs Balls chutney and the use of fruit in a savoury dish. I seem to recall the recipe being one of those my mom clipped from Die Huisgenoot (the definitive South African magazine if you ever happen across it), but I can't be entirely sure as it's been in her recipe clip collection for ages.

Definitely try this, and I defy you not to step away a convert.

Worsjuweel (Sausage Gem)

Serves 5 - 6

1 tsp oil

1 medium onion, finely chopped

2 tbsp mild curry powder

1 tsp turmeric

500g boerewors*

1 medium greenpepper, cubed

1 1/4 cups uncooked brown rice

2 1/2 cups water

1/2 can of apricot halves or peaches, cut into bite-sized pieces

2 tsp salt

4 tbsp Mrs Balls chutney **

1. Heat oil in a large saucepan over medium high heat. Add onion, saute until starting to soften.

2. Add curry powder and turmeric, fry briefly, then squeeze chunks of boerewors from its casing and into the pan.

3. Cook the sausage until browned, then add greenpepper, rice, water, apricots/peaches, salt and chutney. Bring to a boil, then lower heat, cover and let simmer for about 30 minutes, or until all the water has been absorbed and the rice is fully cooked.

 * Jeanne from Cook Sister! has a great post on where to find boerewors abroad. Thanks Jeanne! You can also try making it yourself using Biltong Box.com's recipe. If all else fails, I would use meatballs seasoned with lots of ground coriander.

** You should be able to find Mrs Balls in any speciality store selling South African products overseas. Otherwise, it's available on Amazon (who knew?). You can try substituting with another fruity chutney, but I can't promise anything should you choose to go that route. :-)

Rainbow Rice Salad

This weekend was like those you dream of having. Relaxing, full (but not TOO full) of great friends, and even including an afternoon nap or two. Just what the doctor ordered. And on a relaxing weekend, you want a relaxing time in the kitchen too, right? This light salad promises just that. And look how pretty it turned out! I love colourful food... *smile*

Rainbow Rice Salad

Serves 5 (as main dish, more if served as a side)

1 1/3 cups uncooked brown rice

1 tbsp olive oil

1 tbsp lemon juice

2 large slices of ham (approx 100g), finely chopped

3 babymarrows, finely chopped

3/4 small yellow bellpepper, finely chopped

4 radishes (approx 60g), finely chopped

a handful of fresh basil, finely shredded

a handful of fresh parsley, finely shredded

salt & pepper to taste.

1. Cook rice in a big pot of salted boiling water until done. Don't overcook. Allow to cool down slightly, then dress with olive oil and lemon juice.

2. Add the ham and vegetables, as well as the herbs and mix through the rice to distribute evenly. Season to taste and serve.

Note: Yes, the babymarrows are eaten raw - try it, they're great that way. 

Nutritional info (per serving): Calories 240.8, Total fat 6.5 g, Saturated fat 1.1 g, Polyunsaturated fat 0.5 g, Monounsaturated fat 3.0 g, Cholesterol 11.0 mg, Sodium 270.9 mg, Potassium 189.8 mg, Total carbohydrate 40.0 g, Dietary fiber 2.7 g, Sugars 0.2 g, Protein 8.3 g

Good source of: Vitamin C 71.8 %, 

Roasted Red Pepper and Leek Ricotta Tart

Ready, get seeeeeeeeeeeeeeeet, go! Oh wait, I forgot to say what you must do when I say "go". Everyone turn their clocks back 24 hours. Wheeeeeoooooooosh!




Okay, great, now that we're smack-bang in the middle of Meat-Free Monday, I can present you with this amazing vegetarian tart. What? Oh it's actually Vegan Tuesday today? Yes well, this tart has been calling my name the whole day and I just couldn't turn it's creamy redpepperiness down. Nor it's flaky filo crust. To hush the angry mob of vegans out there (just kidding, I admire you guys), I will say that I do have a vegan recipe planned for this week. Just not for today. It's a creamy (but cream-less) spicy indian curry. Happy now?

Great, let's get to it then. TheHusband (being a big quiche lover, and this being rather similar to a quiche) sang this tart's praises. And honestly, would you argue with him?

Roasted Red Pepper & Leek Ricotta Tart

Adapted from David Lebovitz' Herbed Ricotta Tart

Serves 4 - 6

1 small red pepper
200g baby leeks, sliced into rings
1tsp olive oil
285g ricotta
1 egg
1/2 cup cream
1/2 cup milk
1 tsp salt
freshly ground pepper
1 1/2 tsp fresh thyme
250g filo pastry
2 tbsp melted butter, to brush pastry with

1. Place whole red pepper in oven on maximum temperature to grill for about 15 minutes, until blistered and skin black in parts. Remove from oven, let cool slightly and peel skin off. Remove pips and cut into small pieces.
2. Heat olive oil in a small frying pan and gently fry the leeks until softened and glossy (about 5 - 7 minutes).
3. Mix ricotta together with milk, cream and eggs in a large mixing bowl until smooth. Season with salt and pepper and stir thyme through.
4. Line a 20 x 20 cm oven dish with layers of filo pastry, lightly brushing with butter on top of each sheet.
5. Scatter leeks and red pepper onto the pastry, then pour ricotta mixture on top.
6. Bake at 200C for 45 minutes, or until firm.

Serve with a side salad.

Would also be great as a starter, baked as individual little tartlets in a muffin tin.

Nutritional info (per serving): Calories 437.5, Total fat 25.1 g, Saturated fat 14.2 g, Polyunsaturated fat 1.0 g, Monounsaturated fat 7.0 g, Cholesterol 115.5 mg, Sodium 586.1 mg, Potassium 231.6 mg, Total carbohydrate 39.0 g, Dietary fiber 2.0 g, Sugars 5.0 g, Protein 15.2 g

Good source of: Vitamin C 56.1 %, Vitamin A 45.9 %, Calcium 19.7 %, Selenium 17.3 %

Spaghetti 'a la Espanola'

Participating in Blazing Hot Wok's Regional Recipes - Spain has got me thinking about the flavours of Spain - sweet bellpeppers, juicy tomatoes, tangy olives. And so, with that in mind, I threw a couple of ingredients together and came up with this pasta dish, which has, what I'd like to think of as a bit of a Spanish flavour.



I might be completely off the beaten track here, but let's indulge me okay? And besides, I can't think of a better name for this one. So Spaghetti 'a la Espanola' it is!

Spaghetti 'a la Espanola'

Serves 4 - 5

1 medium aubergine, chopped into small cubes

1 small greenpepper, chopped into small cubes

1 medium onion, finely diced

1 tbsp olive oil

a dash of salt and a grinding of black pepper

1/2 cup red split lentils

3/4 cup water

1 tin (400g) chopped tomatoes, Spanish style*

1 tsp olive oil

250g extra-lean bacon, finely diced

1 1/2 tsp minced garlic

1 tbsp paprika

1/4 tsp chilli powder

65g pitted green olives, halved

300g spaghetti

*if you don't have this where you live, just use a regular tin of tomatoes and up the other spices

1. Arrange eggplant, greenpepper and onion on a baking tray. Sprinkle with olive oil, salt and pepper and massage through to combine. Place in oven at 180C and bake for 15 minutes. Remove from oven and set aside.

2. Meanwhile, put the lentils into a microwaveable container. Add the tomatoes and a cup of water, mix to combine everything and microwave on high for 20 minutes.

3. Place spaghetti in a pot of boiling salted water and cook for 10 minutes.

4. In a seperate frying pan, heat 1 tsp of oil. Add bacon and fry for about 5 - 6 minutes until browned and crispy. Add garlic, fry for another minute, then add eggplant mixture as well as the lentil mixture. Add enough water to loosen the sauce (1/2 - 1 cup). Add paprika and chilli, as well as the green olives. Cook for about 2 minutes to combine flavours and heat through. Serve, spooned onto the spaghetti.

Nutritional info (per serving): Calories 429.1, Total fat 9.3 g, Saturated fat 1.4 g, Polyunsaturated fat 1.4 g, Monounsaturated fat 3.9 g, Cholesterol 41.6 mg, Sodium 708.6 mg, Potassium 544.8 mg, Total carbohydrates 63.2 g, Dietary fiber 8.1 g, Sugars 1.2 g, Protein 24.2 g, GI 37 (low)

Good source of: Vitamin C 27.3 %, Selenium 19.2 %, Folate 12.9 %, Manganese 12. 6 %