Sorry, you need to enable JavaScript to visit this website.
75 of 100

MyMenu IQ™

MyMenu IQ™

How Balanced is your menu?
Great Balance
75 of 100
.

Want to know more about MyMenu IQ™?

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.
"Good Balance" (45 - 69)
This menu has good nutritional balance, but could be even better 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.
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.
.

What is the energy content breakdown?

Total fat
32.2g / 63%
Carbohydrates
19.2g / 17%
Protein
22.8g / 19%
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!
  • Smart Nutrition! MAGGI contains iodine to make your dish more nutritious and helps maintain good health for the whole family!
African - style Easy Main course

Pumpkin Seed Palava Sauce

1
45 Min
Intermediate

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: here

,

3 tbsp
Palm Oil
3 
Onion (Chopped)
3 
Fresh Tomatoes
4 Cloves
Chopped Garlic
2 tsp
Chopped Ginger
2 
Fresh Pepper
2 
MAGGI DƐDƐƐDƐ
1 
Smoked Fish (Shredded)
3 bunches
Spinach (Kontomire)
2 cups
Melon (Pumpkin) Seed powder

Tips & Tricks

Our best tips & tricks for customized portion sizes.

Export ingredients

Choose from the list of ingredients

Copy
Ingredients are now on your clipboard
.

Nutrition Value

Energy
425,26 kcal
Total fat
32,16 g
Sodium
936,37 mg
Carbohydrates
19,18 g
Sugars
5,88 g
Protein
22,82 g
Saturated Fats
7,84 g
Fiber
7,58 g
Information per serving
Lets Cook

Instruction

45 Minutes
Step1
5 Min
Cut the tomatoes, 1 onion, garlic, ginger, fresh pepper and place in a blender. Blend roughly and set aside
Step2
27 Min
Heat the palm oil in the pan and fry the remaining chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ then stir to boil for 20 minutes. Add shredded smoked fish, Stir and bring to simmer for a while.
Step3
13 Min
Mix melon (pumpkin) seed powder in a water and pour into the stew and simmer for 10 minutes. Finely chopped the leaves (kontomire) and to the stew and let it simmer for 5 minutes.
Pumpkin Seed Palava Sauce

Step1 of 3

Cut the tomatoes, 1 onion, garlic, ginger, fresh pepper and place in a blender. Blend roughly and set aside

Pumpkin Seed Palava Sauce

Step2 of 3

Heat the palm oil in the pan and fry the remaining chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ then stir to boil for 20 minutes. Add shredded smoked fish, Stir and bring to simmer for a while.

Pumpkin Seed Palava Sauce

Step3 of 3

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

Recipe PDF
Download
Share with friends

Social Share Title

Social Share Description

Thank you for your rating!
We look forward to your review!

You have already rated this recipe / product.

Click on the number of stars you would like to award: the higher the number, the better the rating.

Submit
Asset 10

Comment 1

0/4000
Please enter a valid username. This must contain 3-15 characters. Characters A to Z and 0 to 9 are allowed
username
p philo654
Uhr

Yes

Load More