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Rudo Kandiero
VITAMIN K, a fat-soluble vitamin, plays a crucial role in blood clotting, bone health and wound healing.
It can be found in cheese, liver, leafy vegetables, asparagus, coffee, wheat germ oil and cereal grains, among other sources.
This week, we have a healthy combo of fruit and vegetables, complemented with nuts, which serves four people. The recipe takes approximately 40 minutes to prepare.
Ingredients
Two heads broccoli;
One apple (red), cored and diced;
One pear, cored and diced;
Quarter cup red onion, diced;
One cup cashew nuts/nuts of your choice, toasted;
One cup dried cranberries/raisins;
Quarter cup fermented cabbage
Salad dressing
Half cup mayonnaise; half cup sour cream or Greek yoghurt; two tablespoons lemon juice; quarter cup honey; salt and pepper
Method
- Wash the broccoli and cut into bite-sized florets. Toss in oil and grill for three minutes or blanch in boiling water for three minutes, then shock in an ice bath.
- Put the cored and diced apple and pear in a bowl, then toss with lemon juice.
- Add diced red onion to the bowl with the broccoli. Stir in toasted nuts and cranberries.
- In a separate bowl, combine mayonnaise, sour cream, lemon juice, honey, salt and pepper. Whisk until well-blended.
- Taste the dressing and adjust the sweetness or tartness by adding more honey or lemon juice if needed.
- Gently pour the dressing over the salad and toss to coat all the ingredients evenly. Add fermented cabbage.
- Chill and serve.
Power foods
Broccoli: A nutritional powerhouse, broccoli boosts the immune system, is a good source of iron, reduces inflammation and lowers cancer risk. Packed with vitamins K and C, it also helps manage blood sugar.
Cashew nuts: These nuts support bone health, promote healthy skin and improve brain function. They also help regulate blood sugar levels.
Cranberries: Known for their ability to prevent urinary tract infections, cranberries also offer protection against cancers, support eye health and promote a healthy immune system.
Pears: A great source of fibre, pears promote gut health, offer anticancer effects and boost heart health.
Food safety guidelines
Time is another condition necessary for bacteria to multiply. Within a few hours, food left at ambient temperature could contain large numbers of harmful bacteria.
But time is an element of bacterial growth that can be controlled. To prevent bacterial contamination, avoid leaving food on display for extended periods without proper temperature control. Keep food cold in a refrigerator or hot, and never in the temperature danger zone.
Rudo Kandiero is a qualified chef. She has a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Online Reporter