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Chef Rudo Kandiero
WATER is essential for life, although it is not typically categorised as a nutrient. Our bodies are composed of about 65 percent water.
Dehydration occurs when we lose more water than we consume. Luckily, many foods, especially fruits and vegetables, contain water, which can help offset the need for excessive drinking.
On average, we lose between one and two-and-a-half litres of water daily through urine. To stay hydrated, it is recommended to drink six to eight glasses of water per day.
Water performs the following functions:
It helps regulate the body’s temperature (37 degrees Celsius)
It helps the kidneys flush out harmful excesses or foreign substances from our blood
It transports nutrients, oxygen and carbon dioxide around the body
It is needed by all body processes
It helps to prevent the skin from drying out
It ensures the lining of the digestive system and mucus membranes are kept moist
This week, we have a tomato and cucumber salad recipe for four people that requires 30 minutes to prepare.
Ingredients
Two cucumbers, diced;
Four tomatoes, diced;
Half red onion, thinly sliced;
Kalamata olives, pitted and halved;
Feta cheese, crumbled;
Quarter cup fresh parsley;
Fresh basil leaves
Dressing
Quarter cup olive oil/vegetable oil;
Two tablespoons red wine vinegar;
One clove garlic, minced;
One teaspoon dried oregano, salt and pepper
Method
- Prepare vegetables, and dice cucumbers and tomatoes. Thinly slice red onion. Pit and halve kalamata olives. Chop parsley and basil leaves.
- In a large bowl, combine vegetables and herbs.
- Prepare dressing in a bowl. Whisk together the olive oil, red wine vinegar, minced garlic, dried oregano, salt and pepper until well combined.
- Pour the dressing over the vegetable mixture and toss gently to coat evenly.
- Sprinkle the crumbled feta cheese over the top of the salad.
- Allow flavours to meld together in the fridge for 15 minutes.
Power foods
Cucumbers: Have a high-water content; prevent constipation; good for digestion, hydration and detoxification; reduce the risk of cancer; regulate blood pressure and reduce blood sugar.
Olives: Are a good source of dietary fibre, provide healthy fat for the heart and boost immune system
Food safety guidelines
Food handlers must be aware of hygiene guidelines. Food safety trainings and systems must be conducted regularly. To prevent the transfer of bacteria through cross-contamination, the following should be observed:
Handle foods as little as possible. Use tongs, ladles, pallete knives and disposable plastic gloves
Ensure food is obtained from reliable sources
Clean and sanitise utensils and work surfaces
Use disposable cloths or kitchen paper.
Use colour-coded cloths for raw and cooked foods
Take care to avoid any contamination when handling raw poultry, meat and fish
Wash raw fruits and vegetables thoroughly
Unpack food delivery boxes away from open food
Protect food from contamination while it is cooling in the kitchen
Keep food covered and refrigerated as much as possible
Use colour-coded equipment
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