African Cooking: Recipes
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Soups
Cold Avocado and Tomato Soup
To serve 4
6 medium-sized firm ripe tomatoes, coarsely chopped and puréed through a food mill or rubbed through a sieve with a spoon (about 3 cups of purée)
2/3 cup sour cream
1/2 cup milk
3 tablespoons strained fresh lemon juice
2 tablespoons tomato Paste
1 tablespoon olive oil
2/3 cup sour cream
1/2 cup milk
3 tablespoons strained fresh lemon juice
2 tablespoons tomato Paste
1 tablespoon olive oil
3 tablespoons finely chopped fresh parsley
1 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper
1 small cucumber
1 small ripe avocado, seeded, peeled and puréed in a food mill or mashed to a smooth paste with a fork (see avocado salad with ginger, page 62)
1 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper
1 small cucumber
1 small ripe avocado, seeded, peeled and puréed in a food mill or mashed to a smooth paste with a fork (see avocado salad with ginger, page 62)
In a deep bowl, beat the pureed tomatoes, sour cream, milk, lemon juice, tomato paste and oil together with a whisk or spoon until they are well blended. Stir in the parsley, salt and pepper, and taste for seasoning. Cover tightly with foil or plastic wrap and refrigerate the soup for at least 2 hours, until thoroughly chilled.
With a small, sharp knife, peel the cucumber and slice it lengthwise in half. Scoop out the seeds by running the tip of a teaspoon down the center of each half. Cut the cucumber into 1/4 inch dice and set it aside in a small serving bowl.
Just before serving, beat the puréed avocado into the soup and taste for seasoning. Ladle the soup into a chilled tureen or individual bowls and serve at once accompanied by the chopped cucumbers.
African Cooking: Recipes
-
Soups
Add_RecipeNutrientData
Total Moisture: 1242.30307666667
Total Calorie: 878.645583333333
Total Protein: 26.7923808333333
Total Total_Fat: 60.591005
Total Ash: 19.0132925
Total Carbohydrate: 70.7580158333333
Total Fiber: 21.180925
Total Sugar: 33.78208
Total Calcium: 0.51103925
Total Iron: 0.0051443325
Total Magnesium: 0.192824916666667
Total Phosphorus: 0.564053833333333
Total Potassium: 3.59104858333333
Total Sodium: 3.72993983333333
Total Zinc: 0.0038098975
Total Copper: 0.000952906833333333
Total Manganese: 0.00137907975
Total Selenium: 1.18289916666667E-05
Total Vit_C: 0.15962925
Total Thiamin: 0.000573558333333333
Total Riboflaven: 0.0010359295
Total Niacin: 0.00844428008333333
Total Panto_Acid: 0.00361903675
Total Vit_B6: 0.00124042491666667
Total Folate_Tot: 0.307242416666667
Total Folic_Acid: 0
Total Food_Folate: 0.307242416666667
Total Folate_DFE: 0.307242416666667
Total CholineTot: 0.135752083333333
Total Vit_B12: 0.0011066
Total Vit_A: 8.81577958333333
Total Vit_A_RAE: 0.647835916666667
Total Retinol: 0.2465
Total Alpha_Carot: 0.800009
Total Beta_Carot: 4.361276
Total Beta_Crypt: 0.06713375
Total Lycopene: 28.193335
Total Lut_Zea: 1.945007
Total Vit_E: 0.0108350883333333
Total Vit_D: 0.001924
Total Vit_D_IU: 0.0751133333333333
Total Vit_K: 0.299231608333333
Total FA_Sat: 0.019929512
Total FA_Mono: 0.0304402459166667
Total FA_Poly: 0.00544405366666667
Total Cholesterol: 0.0634266666666667
Breakdown By Ingredients:
Number of Grams: 738
Total Moisture: 697.5576
Total Calorie: 132.84
Protein: 6.4944
Total Fat: 1.476
Total Ash: 3.69
Total Carbohydrate: 28.7082
Total Fiber: 8.856
Total Sugar: 19.4094
Total Calcium: 73.8
Total Iron: 1.9926
Total Magnesium: 81.18
Total Phosphorus: 177.12
Total Potassium: 1749.06
Total Sodium: 36.9
Total Zinc: 1.2546
Total Copper: 0.43542
Total Manganese: 0.84132
Total Seleneium: 0
Total Vit_C: 101.106
Total Thiamin: 0.27306
Total Riboflavin: 0.14022
Total Niacin: 4.38372
Total Panto_Acid: 0.65682
Total Vit_B6: 0.5904
Total Folate_Tot: 110.7
Total Folic_Acid: 0
Total Food_Folate: 110.7
Total Folate_DFE: 110.7
Total Choline_Tot: 44.28
Total Vit_B12: 0
Total Vit_A_IU: 6147.54
Total Vit_A_RAE: 309.96
Total Retinol: 0
Total Alpha_Carot: 745.38
Total Beta_Carot: 3313.62
Total Beta_Crypt: 0
Total Lycopene: 18988.74
Total Lut_Zea: 907.74
Total Vit_E: 3.9852
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 58.302
Total FA_Sat: 0.20664
Total FA_Mono: 0.22878
Total FA_Poly: 0.61254
Total Cholesterol: 0
Number of Grams: 153.333333333333
Total Moisture: 108.866666666667
Total Calorie: 277.533333333333
Protein: 10.7333333333333
Total Fat: 21.62
Total Ash: 1.38
Total Carbohydrate: 10.7333333333333
Total Fiber: 0
Total Sugar: 0.46
Total Calcium: 216.2
Total Iron: 0.092
Total Magnesium: 16.8666666666667
Total Phosphorus: 130.333333333333
Total Potassium: 323.533333333333
Total Sodium: 107.333333333333
Total Zinc: 0.414
Total Copper: 0.0153333333333333
Total Manganese: 0
Total Seleneium: 6.28666666666667
Total Vit_C: 1.38
Total Thiamin: 0.0613333333333333
Total Riboflavin: 0.368
Total Niacin: 0.107333333333333
Total Panto_Acid: 0
Total Vit_B6: 0.0306666666666667
Total Folate_Tot: 16.8666666666667
Total Folic_Acid: 0
Total Food_Folate: 16.8666666666667
Total Folate_DFE: 16.8666666666667
Total Choline_Tot: 29.1333333333333
Total Vit_B12: 0.46
Total Vit_A_IU: 668.533333333333
Total Vit_A_RAE: 182.466666666667
Total Retinol: 179.4
Total Alpha_Carot: 0
Total Beta_Carot: 41.4
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.613333333333333
Total Vit_D: 0.46
Total Vit_D_IU: 15.3333333333333
Total Vit_K: 1.07333333333333
Total FA_Sat: 13.34
Total FA_Mono: 6.28666666666667
Total FA_Poly: 0.766666666666667
Total Cholesterol: 53.6666666666667
Number of Grams: 122
Total Moisture: 108.8362
Total Calorie: 61
Protein: 4.026
Total Fat: 2.4156
Total Ash: 0.8662
Total Carbohydrate: 5.856
Total Fiber: 0
Total Sugar: 6.1732
Total Calcium: 146.4
Total Iron: 0.0244
Total Magnesium: 13.42
Total Phosphorus: 112.24
Total Potassium: 170.8
Total Sodium: 57.34
Total Zinc: 0.5856
Total Copper: 0.00732
Total Manganese: 0.01708
Total Seleneium: 3.05
Total Vit_C: 0.244
Total Thiamin: 0.04758
Total Riboflavin: 0.2257
Total Niacin: 0.11224
Total Panto_Acid: 0.43432
Total Vit_B6: 0.04636
Total Folate_Tot: 6.1
Total Folic_Acid: 0
Total Food_Folate: 6.1
Total Folate_DFE: 6.1
Total Choline_Tot: 19.52
Total Vit_B12: 0.6466
Total Vit_A_IU: 231.8
Total Vit_A_RAE: 67.1
Total Retinol: 67.1
Total Alpha_Carot: 0
Total Beta_Carot: 4.88
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0366
Total Vit_D: 1.464
Total Vit_D_IU: 59.78
Total Vit_K: 0.244
Total FA_Sat: 1.53354
Total FA_Mono: 0.6832
Total FA_Poly: 0.08906
Total Cholesterol: 9.76
Number of Grams: 45.75
Total Moisture: 42.231825
Total Calorie: 10.065
Protein: 0.160125
Total Fat: 0.1098
Total Ash: 0.096075
Total Carbohydrate: 3.15675
Total Fiber: 0.13725
Total Sugar: 1.1529
Total Calcium: 2.745
Total Iron: 0.0366
Total Magnesium: 2.745
Total Phosphorus: 3.66
Total Potassium: 47.1225
Total Sodium: 0.4575
Total Zinc: 0.022875
Total Copper: 0.00732
Total Manganese: 0.00549
Total Seleneium: 0.04575
Total Vit_C: 17.70525
Total Thiamin: 0.01098
Total Riboflavin: 0.0068625
Total Niacin: 0.0416325
Total Panto_Acid: 0.0599325
Total Vit_B6: 0.021045
Total Folate_Tot: 9.15
Total Folic_Acid: 0
Total Food_Folate: 9.15
Total Folate_DFE: 9.15
Total Choline_Tot: 2.2875
Total Vit_B12: 0
Total Vit_A_IU: 2.745
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.4575
Total Beta_Crypt: 1.83
Total Lycopene: 0
Total Lut_Zea: 6.8625
Total Vit_E: 0.068625
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.0183
Total FA_Mono: 0.002745
Total FA_Poly: 0.0096075
Total Cholesterol: 0
Number of Grams: 32
Total Moisture: 23.52
Total Calorie: 26.24
Protein: 1.3824
Total Fat: 0.1504
Total Ash: 0.896
Total Carbohydrate: 6.0512
Total Fiber: 1.312
Total Sugar: 3.8976
Total Calcium: 11.52
Total Iron: 0.9536
Total Magnesium: 13.44
Total Phosphorus: 26.56
Total Potassium: 324.48
Total Sodium: 18.88
Total Zinc: 0.2016
Total Copper: 0.1168
Total Manganese: 0.09664
Total Seleneium: 1.696
Total Vit_C: 7.008
Total Thiamin: 0.0192
Total Riboflavin: 0.04896
Total Niacin: 0.98432
Total Panto_Acid: 0.04544
Total Vit_B6: 0.06912
Total Folate_Tot: 3.84
Total Folic_Acid: 0
Total Food_Folate: 3.84
Total Folate_DFE: 3.84
Total Choline_Tot: 12.16
Total Vit_B12: 0
Total Vit_A_IU: 488
Total Vit_A_RAE: 24.32
Total Retinol: 0
Total Alpha_Carot: 9.28
Total Beta_Carot: 288.32
Total Beta_Crypt: 0
Total Lycopene: 9204.48
Total Lut_Zea: 0
Total Vit_E: 1.376
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.648
Total FA_Sat: 0.032
Total FA_Mono: 0.02144
Total FA_Poly: 0.0512
Total Cholesterol: 0
Number of Grams: 13.5
Total Moisture: 0
Total Calorie: 119.34
Protein: 0
Total Fat: 13.5
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.135
Total Iron: 0.0756
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.135
Total Sodium: 0.27
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: 1.93725
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 8.127
Total FA_Sat: 1.86408
Total FA_Mono: 9.849735
Total FA_Poly: 1.420605
Total Cholesterol: 0
Number of Grams: 11.4
Total Moisture: 9.99894
Total Calorie: 4.104
Protein: 0.33858
Total Fat: 0.09006
Total Ash: 0.2508
Total Carbohydrate: 0.72162
Total Fiber: 0.3762
Total Sugar: 0.0969
Total Calcium: 15.732
Total Iron: 0.7068
Total Magnesium: 5.7
Total Phosphorus: 6.612
Total Potassium: 63.156
Total Sodium: 6.384
Total Zinc: 0.12198
Total Copper: 0.016986
Total Manganese: 0.01824
Total Seleneium: 0.0114
Total Vit_C: 15.162
Total Thiamin: 0.009804
Total Riboflavin: 0.011172
Total Niacin: 0.149682
Total Panto_Acid: 0.0456
Total Vit_B6: 0.01026
Total Folate_Tot: 17.328
Total Folic_Acid: 0
Total Food_Folate: 17.328
Total Folate_DFE: 17.328
Total Choline_Tot: 1.368
Total Vit_B12: 0
Total Vit_A_IU: 960.336
Total Vit_A_RAE: 47.994
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 576.156
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 633.954
Total Vit_E: 0.0855
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 186.96
Total FA_Sat: 0.015048
Total FA_Mono: 0.03363
Total FA_Poly: 0.014136
Total Cholesterol: 0
Number of Grams: 9
Total Moisture: 0.018
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 8.982
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.16
Total Iron: 0.0297
Total Magnesium: 0.09
Total Phosphorus: 0
Total Potassium: 0.72
Total Sodium: 3488.22
Total Zinc: 0.009
Total Copper: 0.0027
Total Manganese: 0.009
Total Seleneium: 0.009
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
Number of Grams: 0.575
Total Moisture: 0.071645
Total Calorie: 1.44325
Protein: 0.0597425
Total Fat: 0.018745
Total Ash: 0.0258175
Total Carbohydrate: 0.3677125
Total Fiber: 0.145475
Total Sugar: 0.00368
Total Calcium: 2.54725
Total Iron: 0.0558325
Total Magnesium: 0.98325
Total Phosphorus: 0.9085
Total Potassium: 7.64175
Total Sodium: 0.115
Total Zinc: 0.0068425
Total Copper: 0.0076475
Total Manganese: 0.07332975
Total Seleneium: 0.028175
Total Vit_C: 0
Total Thiamin: 0.000621
Total Riboflavin: 0.001035
Total Niacin: 0.00657225
Total Panto_Acid: 0.00804425
Total Vit_B6: 0.00167325
Total Folate_Tot: 0.09775
Total Folic_Acid: 0
Total Food_Folate: 0.09775
Total Folate_DFE: 0.09775
Total Choline_Tot: 0.06325
Total Vit_B12: 0
Total Vit_A_IU: 3.14525
Total Vit_A_RAE: 0.15525
Total Retinol: 0
Total Alpha_Carot: 0.069
Total Beta_Carot: 1.7825
Total Beta_Crypt: 0.14375
Total Lycopene: 0.115
Total Lut_Zea: 2.6105
Total Vit_E: 0.00598
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.941275
Total FA_Sat: 0.008004
Total FA_Mono: 0.00424925
Total FA_Poly: 0.0057385
Total Cholesterol: 0
Number of Grams: 158
Total Moisture: 152.8334
Total Calorie: 18.96
Protein: 0.9322
Total Fat: 0.2528
Total Ash: 0.5688
Total Carbohydrate: 3.4128
Total Fiber: 1.106
Total Sugar: 2.1804
Total Calcium: 22.12
Total Iron: 0.3476
Total Magnesium: 18.96
Total Phosphorus: 33.18
Total Potassium: 214.88
Total Sodium: 3.16
Total Zinc: 0.2686
Total Copper: 0.11218
Total Manganese: 0.11534
Total Seleneium: 0.158
Total Vit_C: 5.056
Total Thiamin: 0.04898
Total Riboflavin: 0.0395
Total Niacin: 0.05846
Total Panto_Acid: 0.3792
Total Vit_B6: 0.08058
Total Folate_Tot: 22.12
Total Folic_Acid: 0
Total Food_Folate: 22.12
Total Folate_DFE: 22.12
Total Choline_Tot: 7.9
Total Vit_B12: 0
Total Vit_A_IU: 113.76
Total Vit_A_RAE: 6.32
Total Retinol: 0
Total Alpha_Carot: 12.64
Total Beta_Carot: 48.98
Total Beta_Crypt: 28.44
Total Lycopene: 0
Total Lut_Zea: 25.28
Total Vit_E: 0.0474
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.376
Total FA_Sat: 0.02054
Total FA_Mono: 0.00316
Total FA_Poly: 0.00474
Total Cholesterol: 0
Number of Grams: 136
Total Moisture: 98.3688
Total Calorie: 227.12
Protein: 2.6656
Total Fat: 20.9576
Total Ash: 2.2576
Total Carbohydrate: 11.7504
Total Fiber: 9.248
Total Sugar: 0.408
Total Calcium: 17.68
Total Iron: 0.8296
Total Magnesium: 39.44
Total Phosphorus: 73.44
Total Potassium: 689.52
Total Sodium: 10.88
Total Zinc: 0.9248
Total Copper: 0.2312
Total Manganese: 0.20264
Total Seleneium: 0.544
Total Vit_C: 11.968
Total Thiamin: 0.102
Total Riboflavin: 0.19448
Total Niacin: 2.60032
Total Panto_Acid: 1.98968
Total Vit_B6: 0.39032
Total Folate_Tot: 121.04
Total Folic_Acid: 0
Total Food_Folate: 121.04
Total Folate_DFE: 121.04
Total Choline_Tot: 19.04
Total Vit_B12: 0
Total Vit_A_IU: 199.92
Total Vit_A_RAE: 9.52
Total Retinol: 0
Total Alpha_Carot: 32.64
Total Beta_Carot: 85.68
Total Beta_Crypt: 36.72
Total Lycopene: 0
Total Lut_Zea: 368.56
Total Vit_E: 2.6792
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 28.56
Total FA_Sat: 2.89136
Total FA_Mono: 13.32664
Total FA_Poly: 2.46976
Total Cholesterol: 0
Total Calorie: 878.645583333333
Total Protein: 26.7923808333333
Total Total_Fat: 60.591005
Total Ash: 19.0132925
Total Carbohydrate: 70.7580158333333
Total Fiber: 21.180925
Total Sugar: 33.78208
Total Calcium: 0.51103925
Total Iron: 0.0051443325
Total Magnesium: 0.192824916666667
Total Phosphorus: 0.564053833333333
Total Potassium: 3.59104858333333
Total Sodium: 3.72993983333333
Total Zinc: 0.0038098975
Total Copper: 0.000952906833333333
Total Manganese: 0.00137907975
Total Selenium: 1.18289916666667E-05
Total Vit_C: 0.15962925
Total Thiamin: 0.000573558333333333
Total Riboflaven: 0.0010359295
Total Niacin: 0.00844428008333333
Total Panto_Acid: 0.00361903675
Total Vit_B6: 0.00124042491666667
Total Folate_Tot: 0.307242416666667
Total Folic_Acid: 0
Total Food_Folate: 0.307242416666667
Total Folate_DFE: 0.307242416666667
Total CholineTot: 0.135752083333333
Total Vit_B12: 0.0011066
Total Vit_A: 8.81577958333333
Total Vit_A_RAE: 0.647835916666667
Total Retinol: 0.2465
Total Alpha_Carot: 0.800009
Total Beta_Carot: 4.361276
Total Beta_Crypt: 0.06713375
Total Lycopene: 28.193335
Total Lut_Zea: 1.945007
Total Vit_E: 0.0108350883333333
Total Vit_D: 0.001924
Total Vit_D_IU: 0.0751133333333333
Total Vit_K: 0.299231608333333
Total FA_Sat: 0.019929512
Total FA_Mono: 0.0304402459166667
Total FA_Poly: 0.00544405366666667
Total Cholesterol: 0.0634266666666667
Breakdown By Ingredients:
6 medium-sized firm ripe tomatoes, coarsely chopped and puréed through a food mill or rubbed through a sieve with a spoon (about 3 cups of purée)
Number of Grams: 738
Total Moisture: 697.5576
Total Calorie: 132.84
Protein: 6.4944
Total Fat: 1.476
Total Ash: 3.69
Total Carbohydrate: 28.7082
Total Fiber: 8.856
Total Sugar: 19.4094
Total Calcium: 73.8
Total Iron: 1.9926
Total Magnesium: 81.18
Total Phosphorus: 177.12
Total Potassium: 1749.06
Total Sodium: 36.9
Total Zinc: 1.2546
Total Copper: 0.43542
Total Manganese: 0.84132
Total Seleneium: 0
Total Vit_C: 101.106
Total Thiamin: 0.27306
Total Riboflavin: 0.14022
Total Niacin: 4.38372
Total Panto_Acid: 0.65682
Total Vit_B6: 0.5904
Total Folate_Tot: 110.7
Total Folic_Acid: 0
Total Food_Folate: 110.7
Total Folate_DFE: 110.7
Total Choline_Tot: 44.28
Total Vit_B12: 0
Total Vit_A_IU: 6147.54
Total Vit_A_RAE: 309.96
Total Retinol: 0
Total Alpha_Carot: 745.38
Total Beta_Carot: 3313.62
Total Beta_Crypt: 0
Total Lycopene: 18988.74
Total Lut_Zea: 907.74
Total Vit_E: 3.9852
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 58.302
Total FA_Sat: 0.20664
Total FA_Mono: 0.22878
Total FA_Poly: 0.61254
Total Cholesterol: 0
2/3 cup sour cream
Number of Grams: 153.333333333333
Total Moisture: 108.866666666667
Total Calorie: 277.533333333333
Protein: 10.7333333333333
Total Fat: 21.62
Total Ash: 1.38
Total Carbohydrate: 10.7333333333333
Total Fiber: 0
Total Sugar: 0.46
Total Calcium: 216.2
Total Iron: 0.092
Total Magnesium: 16.8666666666667
Total Phosphorus: 130.333333333333
Total Potassium: 323.533333333333
Total Sodium: 107.333333333333
Total Zinc: 0.414
Total Copper: 0.0153333333333333
Total Manganese: 0
Total Seleneium: 6.28666666666667
Total Vit_C: 1.38
Total Thiamin: 0.0613333333333333
Total Riboflavin: 0.368
Total Niacin: 0.107333333333333
Total Panto_Acid: 0
Total Vit_B6: 0.0306666666666667
Total Folate_Tot: 16.8666666666667
Total Folic_Acid: 0
Total Food_Folate: 16.8666666666667
Total Folate_DFE: 16.8666666666667
Total Choline_Tot: 29.1333333333333
Total Vit_B12: 0.46
Total Vit_A_IU: 668.533333333333
Total Vit_A_RAE: 182.466666666667
Total Retinol: 179.4
Total Alpha_Carot: 0
Total Beta_Carot: 41.4
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.613333333333333
Total Vit_D: 0.46
Total Vit_D_IU: 15.3333333333333
Total Vit_K: 1.07333333333333
Total FA_Sat: 13.34
Total FA_Mono: 6.28666666666667
Total FA_Poly: 0.766666666666667
Total Cholesterol: 53.6666666666667
1/2 cup milk
Number of Grams: 122
Total Moisture: 108.8362
Total Calorie: 61
Protein: 4.026
Total Fat: 2.4156
Total Ash: 0.8662
Total Carbohydrate: 5.856
Total Fiber: 0
Total Sugar: 6.1732
Total Calcium: 146.4
Total Iron: 0.0244
Total Magnesium: 13.42
Total Phosphorus: 112.24
Total Potassium: 170.8
Total Sodium: 57.34
Total Zinc: 0.5856
Total Copper: 0.00732
Total Manganese: 0.01708
Total Seleneium: 3.05
Total Vit_C: 0.244
Total Thiamin: 0.04758
Total Riboflavin: 0.2257
Total Niacin: 0.11224
Total Panto_Acid: 0.43432
Total Vit_B6: 0.04636
Total Folate_Tot: 6.1
Total Folic_Acid: 0
Total Food_Folate: 6.1
Total Folate_DFE: 6.1
Total Choline_Tot: 19.52
Total Vit_B12: 0.6466
Total Vit_A_IU: 231.8
Total Vit_A_RAE: 67.1
Total Retinol: 67.1
Total Alpha_Carot: 0
Total Beta_Carot: 4.88
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0366
Total Vit_D: 1.464
Total Vit_D_IU: 59.78
Total Vit_K: 0.244
Total FA_Sat: 1.53354
Total FA_Mono: 0.6832
Total FA_Poly: 0.08906
Total Cholesterol: 9.76
3 tablespoons strained fresh lemon juice
Number of Grams: 45.75
Total Moisture: 42.231825
Total Calorie: 10.065
Protein: 0.160125
Total Fat: 0.1098
Total Ash: 0.096075
Total Carbohydrate: 3.15675
Total Fiber: 0.13725
Total Sugar: 1.1529
Total Calcium: 2.745
Total Iron: 0.0366
Total Magnesium: 2.745
Total Phosphorus: 3.66
Total Potassium: 47.1225
Total Sodium: 0.4575
Total Zinc: 0.022875
Total Copper: 0.00732
Total Manganese: 0.00549
Total Seleneium: 0.04575
Total Vit_C: 17.70525
Total Thiamin: 0.01098
Total Riboflavin: 0.0068625
Total Niacin: 0.0416325
Total Panto_Acid: 0.0599325
Total Vit_B6: 0.021045
Total Folate_Tot: 9.15
Total Folic_Acid: 0
Total Food_Folate: 9.15
Total Folate_DFE: 9.15
Total Choline_Tot: 2.2875
Total Vit_B12: 0
Total Vit_A_IU: 2.745
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.4575
Total Beta_Crypt: 1.83
Total Lycopene: 0
Total Lut_Zea: 6.8625
Total Vit_E: 0.068625
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.0183
Total FA_Mono: 0.002745
Total FA_Poly: 0.0096075
Total Cholesterol: 0
2 tablespoons tomato Paste
Number of Grams: 32
Total Moisture: 23.52
Total Calorie: 26.24
Protein: 1.3824
Total Fat: 0.1504
Total Ash: 0.896
Total Carbohydrate: 6.0512
Total Fiber: 1.312
Total Sugar: 3.8976
Total Calcium: 11.52
Total Iron: 0.9536
Total Magnesium: 13.44
Total Phosphorus: 26.56
Total Potassium: 324.48
Total Sodium: 18.88
Total Zinc: 0.2016
Total Copper: 0.1168
Total Manganese: 0.09664
Total Seleneium: 1.696
Total Vit_C: 7.008
Total Thiamin: 0.0192
Total Riboflavin: 0.04896
Total Niacin: 0.98432
Total Panto_Acid: 0.04544
Total Vit_B6: 0.06912
Total Folate_Tot: 3.84
Total Folic_Acid: 0
Total Food_Folate: 3.84
Total Folate_DFE: 3.84
Total Choline_Tot: 12.16
Total Vit_B12: 0
Total Vit_A_IU: 488
Total Vit_A_RAE: 24.32
Total Retinol: 0
Total Alpha_Carot: 9.28
Total Beta_Carot: 288.32
Total Beta_Crypt: 0
Total Lycopene: 9204.48
Total Lut_Zea: 0
Total Vit_E: 1.376
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.648
Total FA_Sat: 0.032
Total FA_Mono: 0.02144
Total FA_Poly: 0.0512
Total Cholesterol: 0
1 tablespoon olive oil
Number of Grams: 13.5
Total Moisture: 0
Total Calorie: 119.34
Protein: 0
Total Fat: 13.5
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.135
Total Iron: 0.0756
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.135
Total Sodium: 0.27
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: 1.93725
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 8.127
Total FA_Sat: 1.86408
Total FA_Mono: 9.849735
Total FA_Poly: 1.420605
Total Cholesterol: 0
3 tablespoons finely chopped fresh parsley
Number of Grams: 11.4
Total Moisture: 9.99894
Total Calorie: 4.104
Protein: 0.33858
Total Fat: 0.09006
Total Ash: 0.2508
Total Carbohydrate: 0.72162
Total Fiber: 0.3762
Total Sugar: 0.0969
Total Calcium: 15.732
Total Iron: 0.7068
Total Magnesium: 5.7
Total Phosphorus: 6.612
Total Potassium: 63.156
Total Sodium: 6.384
Total Zinc: 0.12198
Total Copper: 0.016986
Total Manganese: 0.01824
Total Seleneium: 0.0114
Total Vit_C: 15.162
Total Thiamin: 0.009804
Total Riboflavin: 0.011172
Total Niacin: 0.149682
Total Panto_Acid: 0.0456
Total Vit_B6: 0.01026
Total Folate_Tot: 17.328
Total Folic_Acid: 0
Total Food_Folate: 17.328
Total Folate_DFE: 17.328
Total Choline_Tot: 1.368
Total Vit_B12: 0
Total Vit_A_IU: 960.336
Total Vit_A_RAE: 47.994
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 576.156
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 633.954
Total Vit_E: 0.0855
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 186.96
Total FA_Sat: 0.015048
Total FA_Mono: 0.03363
Total FA_Poly: 0.014136
Total Cholesterol: 0
1 1/2 teaspoons salt
Number of Grams: 9
Total Moisture: 0.018
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 8.982
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.16
Total Iron: 0.0297
Total Magnesium: 0.09
Total Phosphorus: 0
Total Potassium: 0.72
Total Sodium: 3488.22
Total Zinc: 0.009
Total Copper: 0.0027
Total Manganese: 0.009
Total Seleneium: 0.009
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 freshly ground black pepper
Number of Grams: 0.575
Total Moisture: 0.071645
Total Calorie: 1.44325
Protein: 0.0597425
Total Fat: 0.018745
Total Ash: 0.0258175
Total Carbohydrate: 0.3677125
Total Fiber: 0.145475
Total Sugar: 0.00368
Total Calcium: 2.54725
Total Iron: 0.0558325
Total Magnesium: 0.98325
Total Phosphorus: 0.9085
Total Potassium: 7.64175
Total Sodium: 0.115
Total Zinc: 0.0068425
Total Copper: 0.0076475
Total Manganese: 0.07332975
Total Seleneium: 0.028175
Total Vit_C: 0
Total Thiamin: 0.000621
Total Riboflavin: 0.001035
Total Niacin: 0.00657225
Total Panto_Acid: 0.00804425
Total Vit_B6: 0.00167325
Total Folate_Tot: 0.09775
Total Folic_Acid: 0
Total Food_Folate: 0.09775
Total Folate_DFE: 0.09775
Total Choline_Tot: 0.06325
Total Vit_B12: 0
Total Vit_A_IU: 3.14525
Total Vit_A_RAE: 0.15525
Total Retinol: 0
Total Alpha_Carot: 0.069
Total Beta_Carot: 1.7825
Total Beta_Crypt: 0.14375
Total Lycopene: 0.115
Total Lut_Zea: 2.6105
Total Vit_E: 0.00598
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.941275
Total FA_Sat: 0.008004
Total FA_Mono: 0.00424925
Total FA_Poly: 0.0057385
Total Cholesterol: 0
1 small cucumber
Number of Grams: 158
Total Moisture: 152.8334
Total Calorie: 18.96
Protein: 0.9322
Total Fat: 0.2528
Total Ash: 0.5688
Total Carbohydrate: 3.4128
Total Fiber: 1.106
Total Sugar: 2.1804
Total Calcium: 22.12
Total Iron: 0.3476
Total Magnesium: 18.96
Total Phosphorus: 33.18
Total Potassium: 214.88
Total Sodium: 3.16
Total Zinc: 0.2686
Total Copper: 0.11218
Total Manganese: 0.11534
Total Seleneium: 0.158
Total Vit_C: 5.056
Total Thiamin: 0.04898
Total Riboflavin: 0.0395
Total Niacin: 0.05846
Total Panto_Acid: 0.3792
Total Vit_B6: 0.08058
Total Folate_Tot: 22.12
Total Folic_Acid: 0
Total Food_Folate: 22.12
Total Folate_DFE: 22.12
Total Choline_Tot: 7.9
Total Vit_B12: 0
Total Vit_A_IU: 113.76
Total Vit_A_RAE: 6.32
Total Retinol: 0
Total Alpha_Carot: 12.64
Total Beta_Carot: 48.98
Total Beta_Crypt: 28.44
Total Lycopene: 0
Total Lut_Zea: 25.28
Total Vit_E: 0.0474
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.376
Total FA_Sat: 0.02054
Total FA_Mono: 0.00316
Total FA_Poly: 0.00474
Total Cholesterol: 0
1 small ripe avocado, seeded, peeled and puréed in a food mill or mashed to a smooth paste with a fork (see avocado salad with ginger, page 62)
Number of Grams: 136
Total Moisture: 98.3688
Total Calorie: 227.12
Protein: 2.6656
Total Fat: 20.9576
Total Ash: 2.2576
Total Carbohydrate: 11.7504
Total Fiber: 9.248
Total Sugar: 0.408
Total Calcium: 17.68
Total Iron: 0.8296
Total Magnesium: 39.44
Total Phosphorus: 73.44
Total Potassium: 689.52
Total Sodium: 10.88
Total Zinc: 0.9248
Total Copper: 0.2312
Total Manganese: 0.20264
Total Seleneium: 0.544
Total Vit_C: 11.968
Total Thiamin: 0.102
Total Riboflavin: 0.19448
Total Niacin: 2.60032
Total Panto_Acid: 1.98968
Total Vit_B6: 0.39032
Total Folate_Tot: 121.04
Total Folic_Acid: 0
Total Food_Folate: 121.04
Total Folate_DFE: 121.04
Total Choline_Tot: 19.04
Total Vit_B12: 0
Total Vit_A_IU: 199.92
Total Vit_A_RAE: 9.52
Total Retinol: 0
Total Alpha_Carot: 32.64
Total Beta_Carot: 85.68
Total Beta_Crypt: 36.72
Total Lycopene: 0
Total Lut_Zea: 368.56
Total Vit_E: 2.6792
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 28.56
Total FA_Sat: 2.89136
Total FA_Mono: 13.32664
Total FA_Poly: 2.46976
Total Cholesterol: 0
AD Space