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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

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.

64 32g / 64%
16 19.1g / 16%
20 22.6g / 20%

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.

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!

African - style Easy Main course

Coconut Oil Palava Sauce

(1)
45 Min
Intermediate
.

Nutrition Value

Carbohydrates
19,18 g
Energy
424,94 kcal
Total fat
32,07 g
Fiber
7,38 g
Protein
22,7 g
Saturated Fats
10,17 g
Sodium
934,66 mg
Sugars
5,63 g
Information per serving

Ingredients

6 Portions

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
3  tbsp
Coconut Oil
3 
small onion for garnishing (optional)
1 
Green Bell Pepper
3 
freshly blended tomatoes (blend without water)
4  Cloves
bulb garlic (10 cloves)
2  tsp
ginger (thumb size)
2 
MAGGI DƐDƐƐDƐ
1 
Dried Smoked Fish (Whole)
3  bunches
Spinach (Kontomire)
2  cups
Pumpkin
1  tbsp
Black Pepper powder

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Instruction

45 Minutes
  • Step1

    5 Min
    Cut the tomatoes, red bell pepper and 1 onion into chunks. Roughly blend the vegetable with garlic, ginger tablespoon of black pepper (Shito) and set aside.
  • Step2

    27 Min
    Finely chop the remaining 2 onions. Heat the coconut oil in a pan and fry the chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ. Stir and bring to boil for 20 minutes. Add the shredded smoked fish when sauce thickens. Stir and bring to simmer a while.
  • Step3

    13 Min
    Mix the melon (pumpkin) seed powder in a little water and pour into the stew then stir and simmer for 10 minutes. Finely chopped the leaves (kontomire) and add to the stew. Let it simmer for 5 minutes.
Coconut Oil Palava Sauce

Step1 of 3

Cut the tomatoes, red bell pepper and 1 onion into chunks. Roughly blend the vegetable with garlic, ginger tablespoon of black pepper (Shito) and set aside.

Coconut Oil Palava Sauce

Step2 of 3

Finely chop the remaining 2 onions. Heat the coconut oil in a pan and fry the chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ. Stir and bring to boil for 20 minutes. Add the shredded smoked fish when sauce thickens. Stir and bring to simmer a while.

Coconut Oil Palava Sauce

Step3 of 3

Mix the melon (pumpkin) seed powder in a little water and pour into the stew then stir and simmer for 10 minutes. Finely chopped the leaves (kontomire) and add to the stew. Let it simmer for 5 minutes.

Recipe PDF

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