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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.

22 7g / 22%
59 42.6g / 59%
19 14.1g / 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!

African - style Family Main course

Palmnut Jollof Salsa

(0)
65 Min
Intermediate

Recipe Variants

.

Nutrition Value

Carbohydrates
42,67 g
Energy
289,28 kcal
Total fat
7,05 g
Fiber
3,94 g
Protein
14,19 g
Saturated Fats
1,11 g
Sodium
970,79 mg
Sugars
27,74 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
2  cans
palm nut extract
1 
Smoked Fish (Shredded)
1 
Smoked Fish (Shredded)
4 
Fresh Tomatoes
2  tbsp
Shrimp powder
2 
Fresh Pepper
1 
Onion (Chopped)
1 
Red bell Pepper
2 
MAGGI Shrimp
1  L
Water

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Instruction

65 Minutes
  • Step1

    20 Min
    Pour the palm fruit extract into a pot and allow to boil for 10 minutes Add the onion, tomatoes, peppers and the roughly chopped red bell pepper into the pot then allow to boil for 10 minutes until the oil begins to rise.
  • Step2

    30 Min
    Add the shrimp powder, 2 MAGGI Shrimp and water, stir and bring to boil for 10 minutes. Remove the onion, 2 tomatoes, red bell pepper, peppers and blend smoothly. Pour it into the pot and bring to boil for 20 minutes
  • Step3

    15 Min
    Clean the smoked fish and the dry fish and add into the pot. Reduce the heat and simmer for 15 minutes.
Palmnut Jollof Salsa

Step1 of 3

Pour the palm fruit extract into a pot and allow to boil for 10 minutes Add the onion, tomatoes, peppers and the roughly chopped red bell pepper into the pot then allow to boil for 10 minutes until the oil begins to rise.

Palmnut Jollof Salsa

Step2 of 3

Add the shrimp powder, 2 MAGGI Shrimp and water, stir and bring to boil for 10 minutes. Remove the onion, 2 tomatoes, red bell pepper, peppers and blend smoothly. Pour it into the pot and bring to boil for 20 minutes

Palmnut Jollof Salsa

Step3 of 3

Clean the smoked fish and the dry fish and add into the pot. Reduce the heat and simmer for 15 minutes.

Recipe PDF

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