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Chef Rudo Kandiero
VITAMINS are natural substances found in foods that perform various roles in the body.
Our vitamin needs change based on age and life stage. They promote health, prevent diseases, aid in body building and repair, and regulate energy release in cells.
Vitamins are categorised into fat-soluble and water-soluble types.
Each vitamin has a specific chemical name and is often designated by a letter.
Fat-soluble vitamins, including A, D, E and K, are found in food fats.
The body can store these vitamins in the liver for later use.
Water-soluble vitamins, such as B and C, dissolve in water.
Unlike fat-soluble vitamins, these cannot be stored in the body; they must be consumed regularly.
Today we have a vegetable in creamy garlic sauce recipe. It requires 30 minutes to prepare and cook, and can serve up to four people.
Ingredients
. Two carrots;
Two red and green bell peppers;
One cup asparagus pieces;
One cup broccoli florets;
One cup cauliflower florets;
One teaspoon olive/avocado/vegetable oil;
Four garlic cloves;
. One-third cup mayonnaise/natural yoghurt;
. One-third milk;
Two tablespoons fresh parsley;
Salt and pepper;
Two teaspoons fennel seeds
Method
- Wash and prepare vegetables. Roughly cut bell peppers, cut asparagus into pieces, and scrape carrot and cut into batons. Also cut cauliflower and broccoli into florets.
- Combine the asparagus, carrot and cauliflower florets, and poach in salted water for about six to eight minutes. Drain and run under cold water or ice bath.
- Heat oil in a skillet or saucepan and fry chopped garlic. Add broccoli and peppers, then poached vegetables. Sauté for five minutes. Season with salt and pepper. Remove from heat.
- Chop parsley and mix with mayonnaise or yoghurt and milk.
- Pour sauce over vegetables and toss to coat evenly.
- Serve as a side dish or snack. Garnish with toasted fennel seeds.
Power foods
Broccoli: Rich in fibre; maintains proper blood pressure; supports heart health; helps to reduce inflammation; contains minerals and vitamins A, C, K and B9; and strengthens the immune system
Asparagus: Good source of dietary fibre; may help in fighting cancer; rich in vitamin C; is also an excellent source of vitamin K, an essential nutrient for blood clotting and healthy bones; is a brain booster; and helps body to get rid of excess salts.
Carrots: Promote healthy vision, lower risk of cancer, reduce heart disease, regulate blood pressure and boost brain health.
Food safety guidelines
Wash your hands thoroughly before, in between tasks and after handling food.
Bacteria
Bacteria multiply by dividing into two once every 10 to 20 minutes. This process is called binary fission. For bacteria to multiply, they need the right conditions, which are food, moisture, temperature and time.
Food: Some foods support the multiplication of bacteria when given the right conditions. These are referred to as “high-risk foods”. Usually, they are ready to eat and have protein and moisture.
High-risk foods include stock, sauces, gravies, soups, eggs and egg products, meat and meat products, and milk products.
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