| 60 | 61 | 62 | 63 | 64 |
| 1 | 21 | 42 | 63 | 84 |
|
1
18
119
Meal in a Nutshell
Estimated Nutritional Values
4
2
small sweet potatoes (200 grams each)
spring onions
Amount/Serving
% DV*
Amount/Serving
% DV*
1
tomato
cup dark green leaves
cup peanuts
medium pineapple, chopped
coconuts
Calories
429 kcal 21 %
20 Gm 31 %
11 Gm 55 %
Carbohydrate
Iron
59 Gm 20 %
2.6 Mg 14 %
3
/
1/
1/
2
4
2
4
Total Fat
Saturated Fat
Cholesterol
Sodium
Calcium
86 Mg
9 %
0 Mg
0 %
1 %
Vitamin A
Vitamin C
19280 IU 386 %
65.4 Mg 109 %
32 Gm
Protein
10 Gm 20 %
Peel and wash the sweet potatoes. Cut into small pieces. Wash and
chop onions, tomato and dark green leaves. Grate the coconut and save the
coconut shell. Prepare coconut cream.
*Percent daily Values (DV) are based on a 2,000 calorie diet
Put all the vegetables, peanuts, fish or meat, and pineapple inside half
the shell. Pour coconut cream over the vegetable mixture. Put the other half
of the shell on the top and tie tightly in place. Steam in a pan of water for
about 45 minutes or bake in an earth oven. Serve in the shell.
Servings in this recipe:
4
Milk:
0
Veg:
0.5
Fruit:
0.5
Bread:
2
Meat:
0
Variation: Substitute chopped fish or corned beef for peanuts to
decrease fat and increase protein.
Note: High in saturated fat. To reduce, replace up to half of coconut
cream with whole or low fat milk.
Pineapple, Delicious and Refreshing, South Pacific Foods Leaflet 10
(1986), SPC, Noumea, New Caledonia
Page
Quick Jump
|