African Cooking: Recipes

Introductory Notes
How to Buy, Open and, Prepare a Coconut
TO OPEN THE COCONUT:
TO GRATE COCONUT:
TO MAKE COCONUT MILK:
How to Prepare and Seal Canning Jars
How to Handle Hot Chilies
Soups
Mtori (PLANTAIN AND BEEF SOUP)
Cape Malay Bean Soup
Peanut Soup
Potato Soup with Bacon and Croutons
Green Pea Soup with Mint
Curried Fish Soup
Kaltschale (COLD BUTTERMILK SOUP)
Cucumber and Potato Soup
Cold Avocado and Tomato Soup
Seafood
Boulettes de Poisson (DEEP FRIED FISH BALLS WITH TOMATO SAUCE)
Fish lmojo (FISH AND SHRIMP SALAD)
Pâté Africain (COLD GROUND FISH AND POTATO SALAD)
Avocado Stuffed with Smoked Fish
Calalou aux Fruits de Mer (SPINACH, LAMB AND SEAFOOD STEW)
Pickled Fish
Gesmoorde Vis (SALT COD AND POTATOES WITH TOMATO SAUCE)
Samaki Kavu (SALT COD AND PEANUT CURRY)
Fresh Cod with Coconut Sauce
Peixe à Lumbo (FISH AND SHRIMP STEW)
Crayfish Curry (Lobster Curry)
Camarão GreIhado Piripiri (BROILED MARINATED SHRIMP WITH LEMON BUTTER)
Camarão à Laurentina (SHRIMP IN COCONUT MILK SAUCE)
Meat
Poultry
Rice, Roots and Legumes
Vegetables and Salads
Preserves and Condiments
Breads, Cookies and Pies
Desserts
Mail-Order Sources
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Soups
Cape Malay Bean Soup
To serve 8
2 cups (1 pound) dried pea beans, or other small white dried beans
2 1/2 to 3 quarts water
3 tablespoons vegetable oil
1 cup coarsely chopped onions
1/2 cup thoroughly washed, coarsely chopped leeks, including 2 inches of the green tops
1/2 cup scraped, thickly sliced carrots
2 pounds lean short ribs of beef, trimmed of excess fat and cut into 1-inch lengths
3 pounds beef marrow bones, sawed (not chopped) into 1-inch lengths
3 medium-sized firm ripe tomatoes, peeled, seeded and coarsely chopped (see diced tomato salad, page 61), or 1 cup chopped drained canned tomatoes
A 2-by-3-inch strip of fresh lemon peel
1/2 teaspoon ground mace
1 tablespoon salt
1/4 teaspoon ground hot red pepper
Freshly ground black pepper
2 tablespoons finely chopped fresh parsley
2 teaspoons finely chopped fresh hot chilies ( caution: see page 4 )

   In a large sieve or colander, wash the beans under cold running water until the draining water runs clear. In a heavy 4- to 6-quart casserole or kettle, bring 2 1/2 quarts of water to a bubbling boil over high heat. Drop in the beans, boil uncovered for 2 minutes, turn off the heat and let them soak for t hour. Drain the beans in a fine sieve set over a bowl, measure the liquid and add enough fresh water to make 2 1/2 quarts. Return the beans and liquid to the casserole.

   Meanwhile, in a heavy 8- to 10-inch skillet, heat the oil over moderate heat until a light haze forms above it. Add the onions, leeks and carrots and, stirring frequently, cook for about 5 minutes, or until the vegetables are soft but not brown. Watch carefully for any sign of burning and regulate the heat accordingly. With a slotted spoon, transfer the onion mixture to a bowl and set aside.

   Add the short ribs and marrow bones to the beans and bring to a boil over high heat, skimming off the scum and foam as they rise to the surface. Add the reserved onion mixture, the tomatoes, lemon peel, mace and salt, and reduce the heat to low. Simmer partially covered for 1 1/2 to 2 hours, or until the beans are tender and the meat shows no resistance when pierced with the point of a small, sharp knife.

   Remove the short ribs, marrow bones and lemon peel from the soup, and discard the marrow bones and peel. Remove the meat from the short ribs and cut it into 1/2-inch pieces; discard the rib bones and fat.

   Pour the remaining contents of the casserole into a sieve set over a deep bowl. With a large spoon, rub the vegetables through the sieve. (If you prefer, purée the bean mixture in a food mill or in the jar of an electric blender. ) Return the puréed vegetables and their liquid to the casserole and add the meat, red pepper and a few grindings of black pepper. Stirring constantly, cook over moderate heat for a few minutes to heat the soup through.

   Taste for seasoning and serve at once from a large heated tureen or individual soup plates. Just before serving, garnish the soup with the parsley and hot chilies.


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Servings
Average Servings per Recipe is: 8
Add_RecipeNutrientData
Total Moisture: 3868.93404
Total Calorie: 3326.31716666667
Total Protein: 262.458065
Total Total_Fat: 150.116778333333
Total Ash: 43.90675
Total Carbohydrate: 246.965323333333
Total Fiber: 47.33095
Total Sugar: 22.05902
Total Calcium: 0.616942333333333
Total Iron: 0.0596104016666667
Total Magnesium: 1.414518
Total Phosphorus: 3.34442866666667
Total Potassium: 8.91099316666667
Total Sodium: 8.0910535
Total Zinc: 0.09674467
Total Copper: 0.00493479116666667
Total Manganese: 0.00628857883333333
Total Selenium: 0.000234094966666667
Total Vit_C: 0.11143355
Total Thiamin: 0.00329729533333333
Total Riboflaven: 0.00257371983333333
Total Niacin: 0.0451145005
Total Panto_Acid: 0.0125927548333333
Total Vit_B6: 0.00477231933333333
Total Folate_Tot: 2.3029695
Total Folic_Acid: 0
Total Food_Folate: 2.3029695
Total Folate_DFE: 2.3029695
Total CholineTot: 0.714295833333333
Total Vit_B12: 0.0301013333333333
Total Vit_A: 15.081581
Total Vit_A_RAE: 0.771165833333333
Total Retinol: 0.0181333333333333
Total Alpha_Carot: 2.496042
Total Beta_Carot: 7.674169
Total Beta_Crypt: 0.036059
Total Lycopene: 9.495
Total Lut_Zea: 1.990699
Total Vit_E: 0.0137993333333333
Total Vit_D: 0.000906666666666667
Total Vit_D_IU: 0.0453333333333333
Total Vit_K: 0.19839805
Total FA_Sat: 0.0461233573333333
Total FA_Mono: 0.0829813823333333
Total FA_Poly: 0.0146116161666667
Total Cholesterol: 0.661866666666667


Breakdown By Ingredients:

2 cups (1 pound) dried pea beans, or other small white dried beans


Number of Grams: 334
Total Moisture: 36.907
Total Calorie: 1145.62
Protein: 79.659
Total Fat: 6.9138
Total Ash: 11.3226
Total Carbohydrate: 199.1976
Total Fiber: 35.738
Total Sugar: 0
Total Calcium: 283.9
Total Iron: 33.233
Total Magnesium: 1112.22
Total Phosphorus: 1462.92
Total Potassium: 4592.5
Total Sodium: 193.72
Total Zinc: 20.4074
Total Copper: 3.53706
Total Manganese: 5.15696
Total Seleneium: 30.394
Total Vit_C: 5.01
Total Thiamin: 2.2712
Total Riboflavin: 0.5678
Total Niacin: 9.3353
Total Panto_Acid: 5.04674
Total Vit_B6: 1.20574
Total Folate_Tot: 2134.26
Total Folic_Acid: 0
Total Food_Folate: 2134.26
Total Folate_DFE: 2134.26
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 110.22
Total Vit_A_RAE: 6.68
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 1.81028
Total FA_Mono: 0.57782
Total FA_Poly: 2.96926
Total Cholesterol: 0

2 1/2 to 3 quarts water


Number of Grams: 2607
Total Moisture: 2604.393
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 2.607
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 78.21
Total Iron: 0
Total Magnesium: 26.07
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 104.28
Total Zinc: 0.2607
Total Copper: 0.2607
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 tablespoons vegetable oil


Number of Grams: 42
Total Moisture: 0
Total Calorie: 371.28
Protein: 0
Total Fat: 42
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 9.156
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 2.73462
Total FA_Mono: 30.23622
Total FA_Poly: 7.18116
Total Cholesterol: 0

1 cup coarsely chopped onions


Number of Grams: 160
Total Moisture: 142.576
Total Calorie: 64
Protein: 1.76
Total Fat: 0.16
Total Ash: 0.56
Total Carbohydrate: 14.944
Total Fiber: 2.72
Total Sugar: 6.784
Total Calcium: 36.8
Total Iron: 0.336
Total Magnesium: 16
Total Phosphorus: 46.4
Total Potassium: 233.6
Total Sodium: 6.4
Total Zinc: 0.272
Total Copper: 0.0624
Total Manganese: 0.2064
Total Seleneium: 0.8
Total Vit_C: 11.84
Total Thiamin: 0.0736
Total Riboflavin: 0.0432
Total Niacin: 0.1856
Total Panto_Acid: 0.1968
Total Vit_B6: 0.192
Total Folate_Tot: 30.4
Total Folic_Acid: 0
Total Food_Folate: 30.4
Total Folate_DFE: 30.4
Total Choline_Tot: 9.6
Total Vit_B12: 0
Total Vit_A_IU: 3.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 6.4
Total Vit_E: 0.032
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.64
Total FA_Sat: 0.0672
Total FA_Mono: 0.0208
Total FA_Poly: 0.0272
Total Cholesterol: 0

1/2 cup thoroughly washed, coarsely chopped leeks, including 2 inches of the green tops


Number of Grams: 44.5
Total Moisture: 36.935
Total Calorie: 27.145
Protein: 0.6675
Total Fat: 0.1335
Total Ash: 0.46725
Total Carbohydrate: 6.29675
Total Fiber: 0.801
Total Sugar: 1.7355
Total Calcium: 26.255
Total Iron: 0.9345
Total Magnesium: 12.46
Total Phosphorus: 15.575
Total Potassium: 80.1
Total Sodium: 8.9
Total Zinc: 0.0534
Total Copper: 0.0534
Total Manganese: 0.214045
Total Seleneium: 0.445
Total Vit_C: 5.34
Total Thiamin: 0.0267
Total Riboflavin: 0.01335
Total Niacin: 0.178
Total Panto_Acid: 0.0623
Total Vit_B6: 0.103685
Total Folate_Tot: 28.48
Total Folic_Acid: 0
Total Food_Folate: 28.48
Total Folate_DFE: 28.48
Total Choline_Tot: 4.005
Total Vit_B12: 0
Total Vit_A_IU: 741.815
Total Vit_A_RAE: 36.935
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 445
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 845.5
Total Vit_E: 0.4094
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 20.915
Total FA_Sat: 0.0178
Total FA_Mono: 0.00178
Total FA_Poly: 0.07387
Total Cholesterol: 0

1/2 cup scraped, thickly sliced carrots


Number of Grams: 61
Total Moisture: 53.8569
Total Calorie: 25.01
Protein: 0.5673
Total Fat: 0.1464
Total Ash: 0.5917
Total Carbohydrate: 5.8438
Total Fiber: 1.708
Total Sugar: 2.8914
Total Calcium: 20.13
Total Iron: 0.183
Total Magnesium: 7.32
Total Phosphorus: 21.35
Total Potassium: 195.2
Total Sodium: 42.09
Total Zinc: 0.1464
Total Copper: 0.02745
Total Manganese: 0.08723
Total Seleneium: 0.061
Total Vit_C: 3.599
Total Thiamin: 0.04026
Total Riboflavin: 0.03538
Total Niacin: 0.59963
Total Panto_Acid: 0.16653
Total Vit_B6: 0.08418
Total Folate_Tot: 11.59
Total Folic_Acid: 0
Total Food_Folate: 11.59
Total Folate_DFE: 11.59
Total Choline_Tot: 4.88
Total Vit_B12: 0
Total Vit_A_IU: 10190.66
Total Vit_A_RAE: 509.35
Total Retinol: 0
Total Alpha_Carot: 2120.97
Total Beta_Carot: 5053.85
Total Beta_Crypt: 0
Total Lycopene: 0.61
Total Lut_Zea: 156.16
Total Vit_E: 0.4026
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 8.052
Total FA_Sat: 0.02257
Total FA_Mono: 0.00854
Total FA_Poly: 0.07137
Total Cholesterol: 0

2 pounds lean short ribs of beef, trimmed of excess fat and cut into 1-inch lengths


Number of Grams: 906.666666666667
Total Moisture: 623.152
Total Calorie: 1586.66666666667
Protein: 175.712
Total Fat: 97.0133333333333
Total Ash: 8.16
Total Carbohydrate: 2.62933333333333
Total Fiber: 0
Total Sugar: 0
Total Calcium: 99.7333333333333
Total Iron: 22.9386666666667
Total Magnesium: 190.4
Total Phosphorus: 1695.46666666667
Total Potassium: 2837.86666666667
Total Sodium: 734.4
Total Zinc: 74.8
Total Copper: 0.716266666666667
Total Manganese: 0.126933333333333
Total Seleneium: 202.186666666667
Total Vit_C: 0
Total Thiamin: 0.725333333333333
Total Riboflavin: 1.81333333333333
Total Niacin: 32.3408
Total Panto_Acid: 6.70933333333333
Total Vit_B6: 2.81973333333333
Total Folate_Tot: 27.2
Total Folic_Acid: 0
Total Food_Folate: 27.2
Total Folate_DFE: 27.2
Total Choline_Tot: 670.933333333333
Total Vit_B12: 30.1013333333333
Total Vit_A_IU: 54.4
Total Vit_A_RAE: 18.1333333333333
Total Retinol: 18.1333333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 1.54133333333333
Total Vit_D: 0.906666666666667
Total Vit_D_IU: 45.3333333333333
Total Vit_K: 13.6
Total FA_Sat: 41.2533333333333
Total FA_Mono: 51.8885333333333
Total FA_Poly: 3.87146666666667
Total Cholesterol: 661.866666666667

3 pounds beef marrow bones, sawed (not chopped) into 1-inch lengths


Number of Grams: 3
Total Moisture: 0.222
Total Calorie: 23.58
Protein: 0.201
Total Fat: 2.532
Total Ash: 0.045
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0.135
Total Magnesium: 0
Total Phosphorus: 3.21
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0.0012
Total Riboflavin: 0
Total Niacin: 0.006
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 7.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 medium-sized firm ripe tomatoes, peeled, seeded and coarsely chopped (see diced tomato salad, page 61), or 1 cup chopped drained canned tomatoes


Number of Grams: 369
Total Moisture: 348.7788
Total Calorie: 66.42
Protein: 3.2472
Total Fat: 0.738
Total Ash: 1.845
Total Carbohydrate: 14.3541
Total Fiber: 4.428
Total Sugar: 9.7047
Total Calcium: 36.9
Total Iron: 0.9963
Total Magnesium: 40.59
Total Phosphorus: 88.56
Total Potassium: 874.53
Total Sodium: 18.45
Total Zinc: 0.6273
Total Copper: 0.21771
Total Manganese: 0.42066
Total Seleneium: 0
Total Vit_C: 50.553
Total Thiamin: 0.13653
Total Riboflavin: 0.07011
Total Niacin: 2.19186
Total Panto_Acid: 0.32841
Total Vit_B6: 0.2952
Total Folate_Tot: 55.35
Total Folic_Acid: 0
Total Food_Folate: 55.35
Total Folate_DFE: 55.35
Total Choline_Tot: 22.14
Total Vit_B12: 0
Total Vit_A_IU: 3073.77
Total Vit_A_RAE: 154.98
Total Retinol: 0
Total Alpha_Carot: 372.69
Total Beta_Carot: 1656.81
Total Beta_Crypt: 0
Total Lycopene: 9494.37
Total Lut_Zea: 453.87
Total Vit_E: 1.9926
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 29.151
Total FA_Sat: 0.10332
Total FA_Mono: 0.11439
Total FA_Poly: 0.30627
Total Cholesterol: 0

A 2-by-3-inch strip of fresh lemon peel


Number of Grams: 12
Total Moisture: 9.792
Total Calorie: 5.64
Protein: 0.18
Total Fat: 0.036
Total Ash: 0.072
Total Carbohydrate: 1.92
Total Fiber: 1.272
Total Sugar: 0.5004
Total Calcium: 16.08
Total Iron: 0.096
Total Magnesium: 1.8
Total Phosphorus: 1.44
Total Potassium: 19.2
Total Sodium: 0.72
Total Zinc: 0.03
Total Copper: 0.01104
Total Manganese: 0
Total Seleneium: 0.084
Total Vit_C: 15.48
Total Thiamin: 0.0072
Total Riboflavin: 0.0096
Total Niacin: 0.048
Total Panto_Acid: 0.03828
Total Vit_B6: 0.02064
Total Folate_Tot: 1.56
Total Folic_Acid: 0
Total Food_Folate: 1.56
Total Folate_DFE: 1.56
Total Choline_Tot: 0.96
Total Vit_B12: 0
Total Vit_A_IU: 6
Total Vit_A_RAE: 0.36
Total Retinol: 0
Total Alpha_Carot: 0.12
Total Beta_Carot: 0.84
Total Beta_Crypt: 5.4
Total Lycopene: 0
Total Lut_Zea: 2.16
Total Vit_E: 0.03
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.00468
Total FA_Mono: 0.00132
Total FA_Poly: 0.01068
Total Cholesterol: 0

1/2 teaspoon ground mace


Number of Grams: 0.85
Total Moisture: 0.069445
Total Calorie: 4.0375
Protein: 0.057035
Total Fat: 0.27523
Total Ash: 0.018955
Total Carbohydrate: 0.42925
Total Fiber: 0.1717
Total Sugar: 0
Total Calcium: 2.142
Total Iron: 0.11815
Total Magnesium: 1.3855
Total Phosphorus: 0.935
Total Potassium: 3.9355
Total Sodium: 0.68
Total Zinc: 0.01955
Total Copper: 0.0209695
Total Manganese: 0.01275
Total Seleneium: 0.02295
Total Vit_C: 0.1785
Total Thiamin: 0.002652
Total Riboflavin: 0.003808
Total Niacin: 0.011475
Total Panto_Acid: 0
Total Vit_B6: 0.00136
Total Folate_Tot: 0.646
Total Folic_Acid: 0
Total Food_Folate: 0.646
Total Folate_DFE: 0.646
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 6.8
Total Vit_A_RAE: 0.34
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.080835
Total FA_Mono: 0.094945
Total FA_Poly: 0.037315
Total Cholesterol: 0

1 tablespoon salt


Number of Grams: 18
Total Moisture: 0.036
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 17.964
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 4.32
Total Iron: 0.0594
Total Magnesium: 0.18
Total Phosphorus: 0
Total Potassium: 1.44
Total Sodium: 6976.44
Total Zinc: 0.018
Total Copper: 0.0054
Total Manganese: 0.018
Total Seleneium: 0.018
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1/4 teaspoon ground hot red pepper


Number of Grams: 0.45
Total Moisture: 0.036225
Total Calorie: 1.431
Protein: 0.054045
Total Fat: 0.077715
Total Ash: 0.02718
Total Carbohydrate: 0.254835
Total Fiber: 0.1224
Total Sugar: 0.04653
Total Calcium: 0.666
Total Iron: 0.0351
Total Magnesium: 0.684
Total Phosphorus: 1.3185
Total Potassium: 9.063
Total Sodium: 0.135
Total Zinc: 0.01116
Total Copper: 0.0016785
Total Manganese: 0.009
Total Seleneium: 0.0396
Total Vit_C: 0.3438
Total Thiamin: 0.001476
Total Riboflavin: 0.0041355
Total Niacin: 0.0391545
Total Panto_Acid: 0
Total Vit_B6: 0.011025
Total Folate_Tot: 0.477
Total Folic_Acid: 0
Total Food_Folate: 0.477
Total Folate_DFE: 0.477
Total Choline_Tot: 0.2295
Total Vit_B12: 0
Total Vit_A_IU: 187.245
Total Vit_A_RAE: 9.3645
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 98.28
Total Beta_Crypt: 28.134
Total Lycopene: 0
Total Lut_Zea: 59.2065
Total Vit_E: 0.134235
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.36135
Total FA_Sat: 0.01467
Total FA_Mono: 0.012375
Total FA_Poly: 0.037665
Total Cholesterol: 0

Freshly ground black pepper


Number of Grams: 0.1
Total Moisture: 0.01246
Total Calorie: 0.251
Protein: 0.01039
Total Fat: 0.00326
Total Ash: 0.00449
Total Carbohydrate: 0.06395
Total Fiber: 0.0253
Total Sugar: 0.00064
Total Calcium: 0.443
Total Iron: 0.00971
Total Magnesium: 0.171
Total Phosphorus: 0.158
Total Potassium: 1.329
Total Sodium: 0.02
Total Zinc: 0.00119
Total Copper: 0.00133
Total Manganese: 0.012753
Total Seleneium: 0.0049
Total Vit_C: 0
Total Thiamin: 0.000108
Total Riboflavin: 0.00018
Total Niacin: 0.001143
Total Panto_Acid: 0.001399
Total Vit_B6: 0.000291
Total Folate_Tot: 0.017
Total Folic_Acid: 0
Total Food_Folate: 0.017
Total Folate_DFE: 0.017
Total Choline_Tot: 0.011
Total Vit_B12: 0
Total Vit_A_IU: 0.547
Total Vit_A_RAE: 0.027
Total Retinol: 0
Total Alpha_Carot: 0.012
Total Beta_Carot: 0.31
Total Beta_Crypt: 0.025
Total Lycopene: 0.02
Total Lut_Zea: 0.454
Total Vit_E: 0.00104
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.1637
Total FA_Sat: 0.001392
Total FA_Mono: 0.000739
Total FA_Poly: 0.000998
Total Cholesterol: 0

2 tablespoons finely chopped fresh parsley


Number of Grams: 7.6
Total Moisture: 6.66596
Total Calorie: 2.736
Protein: 0.22572
Total Fat: 0.06004
Total Ash: 0.1672
Total Carbohydrate: 0.48108
Total Fiber: 0.2508
Total Sugar: 0.0646
Total Calcium: 10.488
Total Iron: 0.4712
Total Magnesium: 3.8
Total Phosphorus: 4.408
Total Potassium: 42.104
Total Sodium: 4.256
Total Zinc: 0.08132
Total Copper: 0.011324
Total Manganese: 0.01216
Total Seleneium: 0.0076
Total Vit_C: 10.108
Total Thiamin: 0.006536
Total Riboflavin: 0.007448
Total Niacin: 0.099788
Total Panto_Acid: 0.0304
Total Vit_B6: 0.00684
Total Folate_Tot: 11.552
Total Folic_Acid: 0
Total Food_Folate: 11.552
Total Folate_DFE: 11.552
Total Choline_Tot: 0.912
Total Vit_B12: 0
Total Vit_A_IU: 640.224
Total Vit_A_RAE: 31.996
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 384.104
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 422.636
Total Vit_E: 0.057
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 124.64
Total FA_Sat: 0.010032
Total FA_Mono: 0.02242
Total FA_Poly: 0.009424
Total Cholesterol: 0

2 teaspoons finely chopped fresh hot chilies ( caution: see page 4 )


Number of Grams: 6.25
Total Moisture: 5.50125
Total Calorie: 2.5
Protein: 0.116875
Total Fat: 0.0275
Total Ash: 0.054375
Total Carbohydrate: 0.550625
Total Fiber: 0.09375
Total Sugar: 0.33125
Total Calcium: 0.875
Total Iron: 0.064375
Total Magnesium: 1.4375
Total Phosphorus: 2.6875
Total Potassium: 20.125
Total Sodium: 0.5625
Total Zinc: 0.01625
Total Copper: 0.0080625
Total Manganese: 0.0116875
Total Seleneium: 0.03125
Total Vit_C: 8.98125
Total Thiamin: 0.0045
Total Riboflavin: 0.005375
Total Niacin: 0.07775
Total Panto_Acid: 0.0125625
Total Vit_B6: 0.031625
Total Folate_Tot: 1.4375
Total Folic_Acid: 0
Total Food_Folate: 1.4375
Total Folate_DFE: 1.4375
Total Choline_Tot: 0.625
Total Vit_B12: 0
Total Vit_A_IU: 59.5
Total Vit_A_RAE: 3
Total Retinol: 0
Total Alpha_Carot: 2.25
Total Beta_Carot: 33.375
Total Beta_Crypt: 2.5
Total Lycopene: 0
Total Lut_Zea: 44.3125
Total Vit_E: 0.043125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.875
Total FA_Sat: 0.002625
Total FA_Mono: 0.0015
Total FA_Poly: 0.0149375
Total Cholesterol: 0


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