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Chef Rudo Kandiero
WATER-SOLUBLE vitamins dissolve in water and cannot be stored in the body.
Therefore, they must be consumed regularly. B vitamins and vitamin C are typical examples. Vitamin B1 (thiamin) plays a crucial role in releasing energy from food and supporting the nervous system and bodily growth.
Excellent sources of vitamin B1 include meat, eggs, dairy products, nuts, beans, fortified breakfast cereals, potatoes, dried fruits, bread and peas.
A severe vitamin B1 deficiency can lead to beriberi and slow growth. This week, we have a grilled chicken and chickpeas recipe that serves four people.
The recipe takes approximately 30 minutes to prepare.
Ingredients
Cooking oil;
One can chickpeas;
Four chicken breasts;
One finely chopped bell peppers;
Half cup pineapple, chopped;
Onion, chopped;
Half cup parsley, chopped;
One avocado, cubed;
Two tomatoes, cubed;
Chicken marinade;
One clove garlic, chopped;
Half cup Greek yoghurt;
One tablespoon lemon juice;
Quarter teaspoon cumin, ground;
Salt and pepper.
Method
- Whisk marinade ingredients together and toss chicken breasts. Grill or pan-fry until cooked; remove from grill and let it rest. Add onion and cook for five minutes, stirring frequently.
- In a large bowl, toss together chickpeas, pineapple, onion and parsley. Transfer to a serving dish.
- Carve chicken and arrange on top of vegetables.
- Add avocado slices and tomatoes.
- Serve as it is or cold.
Power foods
Chickpeas (or garbanzo beans) are a type of pulse that offer numerous health benefits.
They support the nervous system, are a rich source of protein and dietary fibre, may lower the risk of cancer, strengthen bones, boost mental health, aid digestion and help regulate blood sugar levels.
Avocados are a nutritious fruit high in fibre, vitamins C, E and K, and healthy fats.
They aid digestion, support eye health, help manage cholesterol, lower blood pressure and promote heart health.
Parsley is a popular herb recommended for its potential benefits in breast cancer prevention. It is rich in iron, may help control arthritis, supports healthy teeth and gums, aids digestion and helps balance body fluids.
Food safety guidelines
Food poisoning bacteria do not multiply in food but use it as a vehicle to enter the human gut.
Once inside the body, they multiply and cause a variety of illnesses. Some foodborne illnesses are caused by viruses, which are even smaller than bacteria.
Viruses can be transmitted through air, water and person-to-person contact.
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