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Chef Rudo Kandiero
Vitamin D, also known as cholecalciferol, is essential for maintaining healthy bones and teeth.
It works in conjunction with calcium to build and strengthen bone tissue. Excellent sources of vitamin D include dairy products, sunlight exposure, liver, fortified cereals, fish and egg yolk. A deficiency in vitamin D can lead to rickets in children and osteoporosis in adults, characterised by weakened bones.
This week, we have a delicious green salad with boiled eggs recipe meant to serve four people. It requires approximately 30 minutes to prepare.
Ingredients
Five eggs;
Two lettuce heads;
One cup rocket;
One thinly sliced cucumber;
Four sliced radishes;
Green onions, chopped;
Quarter cup vegetable oil;
White wine vinegar;
Three tablespoons plain yoghurt;
Salt and pepper
Method
- Boil the eggs and put them into a container with cold or ice water. This will stop them from overcooking and will make them easier to peel.
- Wash and prepare vegetables. Stack lettuce and shred.
- Transfer into a bowl, along with the cucumber, radishes and green onion.
Season with oil, vinegar, salt and pepper to taste. Add yoghurt and give a good toss. Transfer into a serving bowl.
- Peel boiled eggs and cut into half. Lay the egg halves on top of the salad. Season each egg with salt and drizzle of oil.
- Enjoy as breakfast, side dish, packed lunch or snack.
Power foods
Eggs: Packed with high-quality protein, eggs support a strong immune system, provide beneficial cholesterol and omega-3 fatty acids and can improve eyesight
Radishes: Rich in vitamin C, radishes help protect cells from damage and lower blood sugar levels. Additionally, they contain antioxidants that may reduce the risk of cancer
Plain yoghurt: Yoghurt is a great source of calcium, which helps maintain strong bones and teeth. It also boosts the immune system
Food safety guidelines
Temperature
Temperature is a crucial factor in bacterial growth.
Food poisoning bacteria thrive and multiply rapidly within the “temperature danger zone”, which ranges from 5 degrees Celsius (41 degrees Fahrenheit) to 63 degrees Celsius (145 degrees Fahrenheit).
To prevent bacterial growth, perishable foods should be refrigerated whenever possible.
Chilled and frozen food deliveries should be promptly transferred to temperature-controlled storage within 15 minutes of arrival.
Cold foods must be stored at temperatures below 5 degrees Celsius (41 degrees Fahrenheit).
Once removed from cold storage, food will begin to warm up, allowing bacteria to multiply again.
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