Akila
FInal Meal:
This meal is nutritional balance and complete, because it contains healthy proteins, healthy oils, whole grains and fruits which are all the majors and necessary foods for a healthy diets. The Jollof rice was made whole grains brown rice which which is healthier than white rice and helps to reduce the risk of diabetes, heart disease etc. The Jollof rice also contains a lot onions which are rich in vitamins C and B. The dressing for avocado salad is made with a healthy oil (olive oil) and the the avocados constitute a healthy fat source which improve the digestion. The dessert is made up with just fresh and natural fruits and contains no added sugar.
Heat coconut oil in a large pot on medium heat, add pureed mixture of ingredients and cook for 5 minutes. Add the tomato paste and the other ingredients (garlic powder and salt), and simmer for 5 more minutes. The last step is to add 2 cups of water, and cook the rice into the stew at low heat until the rice is tender and fluffy. The whole grains brown rice takes really long times to cook, so it took 1 hour to be ready.
FInal Meal:
*Planning process, including recipe selection and acquisition of ingredients
Theme: Whole foods
Theme: Whole foods
My theme is Whole foods, and for the excecution of this menu is decided to make Jollof rice (A West African dish), with a simple Entrée (starter) and a dessert. The three components I chose for my menu are: Avocado and lettuce salad (Entrée ), Jollof rice as the main dish, and Salad fruit as dessert. The Jollof rice matches with my theme because I choose to cook it with a whole grain rice instead of the regular White rice.
Most of the ingredients used to make this menu are healthy. I bought them at an Asian grocery store called SUN FOOD, in St Paul. Since I had a knowledge about the 3 components I chose, it was not difficult to find all the ingredients in the same store.
Bellow is the list of ingredients that were purchased for a budget of $26.05 maximum
Bellow is the list of ingredients that were purchased for a budget of $26.05 maximum
Source for Jollof rice: https://www.allnigerianrecipes.com/rice/nigerian-jollof-rice/
hShopping List
Component 1: Fruit salad
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1 Mango $ 0.89
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1 Pineapple $3.99
Total 1: $4.88
Component 2: Jollof Rice (whole grain)
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Whole grain Brown rice (5lb): $3.99
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Beef Eyeround Stew: $4.94
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35 g Cumin: $0.99
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Virgin coconut oil: $3.99
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Garlic Powder: $0.95
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Marinara/ Tomato paste: $ 1.49
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Crushed Red Pepper: $0.95
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2 large onions: $ 0.89
Total 2: $18.19
Component 3: Avocado and lettuce salad
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2 small avocados: ($4.29*2)/ 6 = $ 1.43
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12 oz of garden salad: $1.19
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2 fresh tomatoes: $ 0.36
Total cost 3: $2.98
The total cost of the shopping list is
$26.05
*Nutritional balance and completeness of meal
This meal is nutritional balance and complete, because it contains healthy proteins, healthy oils, whole grains and fruits which are all the majors and necessary foods for a healthy diets. The Jollof rice was made whole grains brown rice which which is healthier than white rice and helps to reduce the risk of diabetes, heart disease etc. The Jollof rice also contains a lot onions which are rich in vitamins C and B. The dressing for avocado salad is made with a healthy oil (olive oil) and the the avocados constitute a healthy fat source which improve the digestion. The dessert is made up with just fresh and natural fruits and contains no added sugar.
*Explanation of preparation, process, and results and photos
Puree onions, cumin and pepper in a blender. Use a bit of the mixture to cook the meat, and the rest to make the stew.
Puree onions, cumin and pepper in a blender. Use a bit of the mixture to cook the meat, and the rest to make the stew.
Heat coconut oil in a large pot on medium heat, add pureed mixture of ingredients and cook for 5 minutes. Add the tomato paste and the other ingredients (garlic powder and salt), and simmer for 5 more minutes. The last step is to add 2 cups of water, and cook the rice into the stew at low heat until the rice is tender and fluffy. The whole grains brown rice takes really long times to cook, so it took 1 hour to be ready.
During that time, I was able to work on my salad and the desert. The salad was made by dicing the avocados and slicing the fresh tomatoes to add them all in a bowl containing the garden salad (blend of lettuce tossed, with carrots and red Cabbage). For this avocado and lettuces salad I made a simple dressing by mixing olive oil, honey, apple cider vinegar and salt.
To make the dessert, I chose only two fresh and healthy fruits: pineapple and mango. Both fruits were easy to dice, but to make this plate more aesthetically appealing I didn't remove the skin of the mango to mix both diced fruits. The results was pretty satisfying as you can see on the picture and the desert looks delicious. The Jollof rice was also delicious and full of flavors thanks to onions and the cumin. The avocado and lettuce salad was really yummy and rich in vegetables. However, to make this meal more healthy I shouldn't include the meat.
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