MyMenu IQ™

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My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

What does it mean?

Great Balance

What does it mean?

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Fonio, chicken and mango salad

60 min

Intermediate

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1/3 cup mango

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1 slice pinneaple

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1 small orange

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MILO PORRIDGE

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1 medium (baked without fat) baked potatoes with skin

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3/4 cup cooked brown rice

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3/4 cup cooked white rice

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1 cup penne whole grain pasta (cooked)

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APORFEE-PALM-NUT-SOUP-WITH-PLANTAIN-FUFU

APORFEE (PERIWINKLES) PALM NUT SOUP

100 min

Intermediate

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What is the energy content breakdown?

Fat 5 1.1g / 5%

Carbohydrates 63 32.2g / 63%

Protein 32 17g / 32%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients
Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron
Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

Well done! You have reached 100!!

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African - style Main course

APORFEE (PERIWINKLES) PALM NUT SOUP

Name: APORFEE (PERIWINKLES) PALM NUT SOUP
Prep time: 30 s
Cook time: 70 s
Total time: 100 s
Yield: 6
Cuisine: African - style
Ingredients: 400 grams palm nut extract; 1 Medium Smoked Fish; 1 Small onion (pureed); 1 Medium whole onion; 5 Cloves of garlic; 1 Medium Ginger (grated); 1 cup turkeyberries; 7 Units yellow scotch bonnet pepper; 2 tablespoons Shrimp powder; 3 Units Fresh Tomatoes; 400 grams Periwinkles; 2 Tablets MAGGI Shrimp; 2 liters Water

(0)

100 Min

Intermediate

Nutrition Value

Carbohydrates

32,22 g

Energy

203,53 kcal

Total fat

1,19 g

Fiber

4,47 g

Protein

17,05 g

Saturated Fats

0,19 g

Sodium

354,43 mg

Sugars

18,47 g

Information per serving

Ingredients

400 g

palm nut extract

1 Medium

Smoked Fish

1 Small

Onions, raw

1 Medium

Onions, raw

5 Cloves

Garlic

1 Medium

Ginger

1 cup

Green Peas

Peppers, hot chili, green, raw

2 tbsp

Shrimp powder

Tomatoes

400 g

Crab

2 Tablets

MAGGI Shrimp

2 L

Water

Copy

Step1
30 Min

Wash and soak the periwinkles for 20 minutes to remove sand and unwanted grainy particles. Place the cleaned smoked catfish into a saucepan over medium heat. Add the periwinkles, diced onion, garlic, ginger, MAGGI seasoning cube, water, stir and let simmer for 5minutes. Add the whole onion, scotch bonnet pepper, tomatoes, turkey berries, palm extract, water and bring to a boil.
Step2
55 Min

Take the smoked catfish out to prevent it from dissolving, set it aside and let it boil for 25 minutes, then carefully remove the vegetables and blend into a smooth mixture. Pour it back into the soup and let simmer for 20 minutes. Add MAGGI shrimp tablets, stir and allow it to simmer for 10minutes.
Step3
15 Min

Adjust the salt to your taste and add the smoked catfish then stir gently and let it simmer on low heat for 15 minutes. Aporfee Palm nut soup ready to serve. Goes well with fufu, rice, yam, rice balls or banku

Step1 of 3

Wash and soak the periwinkles for 20 minutes to remove sand and unwanted grainy particles. Place the cleaned smoked catfish into a saucepan over medium heat. Add the periwinkles, diced onion, garlic, ginger, MAGGI seasoning cube, water, stir and let simmer for 5minutes. Add the whole onion, scotch bonnet pepper, tomatoes, turkey berries, palm extract, water and bring to a boil.

Step2 of 3

Take the smoked catfish out to prevent it from dissolving, set it aside and let it boil for 25 minutes, then carefully remove the vegetables and blend into a smooth mixture. Pour it back into the soup and let simmer for 20 minutes. Add MAGGI shrimp tablets, stir and allow it to simmer for 10minutes.

Step3 of 3

Adjust the salt to your taste and add the smoked catfish then stir gently and let it simmer on low heat for 15 minutes. Aporfee Palm nut soup ready to serve. Goes well with fufu, rice, yam, rice balls or banku

Recipe PDF

With pictures

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