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Chef Rudo Kandiero
VITAMIN A plays a crucial role in various bodily functions, including growth and development; vision in dim light; maintaining healthy skin; potentially protecting against cancer; and keeping the linings of the throat, digestive system and lungs moist and infection-free.
Good sources of vitamin A include liver, oily fish, eggs, milk, cheese, butter, margarine and fat spreads. Beta-carotene, a precursor to vitamin A, is found in plant-based foods such as spinach, carrots, sweet potatoes, red peppers, mangoes and apricots.
This week, we have a recipe for white cabbage salad that serves four people.
Ingredients
Two tablespoons lemon juice/white wine vinegar;
Vegetable oil/olive oil;
Two tablespoons parsley/basil/coriander leaves;
One tablespoon Dijon mustard;
One tablespoon honey;
Two tablespoons onion chives;
Half teaspoon cumin seeds, toasted;
Rocket leaves;
One teaspoon garlic powder/fresh;
Salt and pepper;
One small head/eight cups shredded green cabbage;
One cup grated carrot;
Pumpkin seeds;
One teaspoon sesame seeds
Method
- Prepare vegetables and herbs by washing, peeling and shredding.
- Whisk lemon juice, oil, mustard, honey, garlic powder, salt and pepper together in a large bowl.
- Add shredded cabbage, grated carrot and herbs.
- Season with salt and pepper, and toss to combine.
- Serve immediately or refrigerate for one hour.
Power foods
White cabbage: Controls blood sugar, keeps lining of intestines and stomach strong, improves digestion, rich in Vitamin A and C, high in fibre and protects against heart diseases and cancers.
Honey: Cancer management, boosts immunity, remedy for colds, heart care and cough relief.
Food safety guidelines
Bacteria multiplication: To prevent foodborne illness, it is essential to take extra precautions to avoid contamination and the multiplication of bacteria. Moisture is a key factor in bacterial growth.
Since most foods naturally contain enough water to support bacterial proliferation, proper food preservation methods are crucial to reduce moisture content and ensure long-term safety.
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