RecipeDB

Source: Genius Kitchen(food.com)

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	1.7096
Energy (kCal)	106.6822
Carbohydrates (g)	9.0379
Total fats (g)	7.3968
Fatty acids, total saturated 20:0 (g)	0.0099
Fatty acids, total saturated 18:3 undifferentiated (g)	0.0315
Fatty acids, total polyunsaturated 17:1 (g)	0.0025
Fatty acids, total trans-monoenoic (g)	0.2398
Fatty acids, total saturated 20:4 undifferentiated (g)	0.0090
Fatty acids, total saturated 4:0 (g)	0.0112
Fatty acids, total trans (g)	0.2866
Riboflavin (mg)	0.1029
Tocopherol, beta (mg)	0.0064
Lactose (g)	1.2276
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0040
Fatty acids, total polyunsaturated 24:1 c (g)	0.0004
Fatty acids, total saturated 18:4 (g)	0.0000
Fatty acids, total saturated 18:0 (g)	0.6646
Tocopherol, delta (mg)	0.0000
Arginine (g)	0.1005
Proline (g)	0.1464
Fatty acids, total polyunsaturated 18:1 t (g)	0.2398
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	0.5844
Adjusted Protein (g)	0.0000
Cystine (g)	0.0635
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	1.5016
Copper, Cu (mg)	0.0484
Maltose (g)	0.0000
Zinc, Zn (mg)	0.3334
Total lipid (fat) (g)	7.3968
Vitamin K (phylloquinone) (g)	27.9021
Cholesterol (mg)	21.2400
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0000
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.0270
Menaquinone-4 (g)	2.1600
Phytosterols (mg)	0.6046
Folate, total (g)	18.2623
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0065
Vitamin A, IU (IU)	11342.5197
Energy (kcal)	106.6822
Fatty acids, total saturated 16:1 undifferentiated (g)	0.1123
Fatty acids, total saturated 14:1 (g)	0.0484
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.0410
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0022
Sugars, total (g)	4.7993
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.0136
Vitamin C, total ascorbic acid (mg)	5.7928
Lutein + zeaxanthin (g)	270.9524
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0004
Vitamin B-12, added (g)	0.0000
Valine (g)	0.1148
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0569
Fatty acids, total polyunsaturated 22:1 c (g)	0.0000
Magnesium, Mg (mg)	16.3505
Fatty acids, total saturated 16:0 (g)	1.8960
Carbohydrate, by difference (g)	9.0379
Vitamin D (IU)	0.0000
Fructose (g)	0.6364
Fluoride, F (g)	2.0480
Aspartic acid (g)	0.2169
Tyrosine (g)	0.0823
Potassium, K (mg)	288.8216
Fatty acids, total saturated 12:0 (g)	0.1626
Vitamin A, RAE (g)	603.5302
Serine (g)	0.1036
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	0.0957
Fatty acids, total trans-polyenoic 22:4 (g)	0.0004
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0024
Fatty acids, total saturated 22:0 (g)	0.0042
Fatty acids, total saturated 14:0 (g)	0.6491
Histidine (g)	0.0588
Isoleucine (g)	0.1083
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0292
Niacin (mg)	0.7341
Water (g)	103.7625
Fatty acids, total saturated 8:0 (g)	0.0522
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0029
Carotene, beta (g)	5605.1150
Sodium, Na (mg)	58.6302
Iron, Fe (mg)	0.6589
Energy (kJ)	447.9304
Ash (g)	0.9334
Caffeine (mg)	0.0000
Glycine (g)	0.0577
Fatty acids, total trans-polyenoic (g)	0.0468
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0022
Fatty acids, total saturated 18:2 undifferentiated (g)	0.3300
Fatty acids, total polyunsaturated (g)	0.3896
Vitamin E (alpha-tocopherol) (mg)	0.6042
Sucrose (g)	2.3168
Vitamin B-6 (mg)	0.1173
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.0731
Vitamin D (D2 + D3) (g)	0.0000
Vitamin D3 (cholecalciferol) (g)	0.0000
Lysine (g)	0.1639
Beta-sitosterol (mg)	0.0008
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0068
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.6400
Starch (g)	0.9152
Pantothenic acid (mg)	0.3624
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.0618
Fatty acids, total trans-polyenoic 18:3i (g)	0.0000
Thiamin (mg)	0.0574
Folate, food (g)	18.2623
Fatty acids, total saturated 20:1 (g)	0.0115
Fatty acids, total monounsaturated (g)	1.7489
Stigmasterol (mg)	0.0012
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.1629
Fatty acids, total polyunsaturated 16:1 t (g)	0.0000
Fatty acids, total polyunsaturated 17:0 (g)	0.0390
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	13.3632
Fatty acids, total polyunsaturated 16:1 c (g)	0.1060
Fatty acids, total saturated (g)	3.7649
Vitamin B-12 (g)	0.0756
Calcium, Ca (mg)	69.9217
Fatty acids, total saturated 10:0 (g)	0.1376
Galactose (g)	0.0000
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	0.1143
Glutamic acid (g)	0.4773
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0004
Carotene, alpha (g)	2225.2950
Vitamin E, added (mg)	0.0000
Retinol (g)	43.5600
Leucine (g)	0.1816
Folate, DFE (g)	18.2623
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0468
Fiber, total dietary (g)	2.1315
Tryptophan (g)	0.0229
Threonine (g)	0.1735
Fatty acids, total polyunsaturated 18:1 c (g)	1.2489
Manganese, Mn (mg)	0.1666
Protein (g)	1.7096
Cryptoxanthin, beta (g)	0.6257
Fatty acids, total saturated 18:1 undifferentiated (g)	1.5729
Betaine (mg)	0.4720
Phosphorus, P (mg)	56.9556
Tocopherol, gamma (mg)	0.1095

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
African >> Rest Africa >> Nigerian
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Steam the broccoli, cauliflower and carrots for 2 minutes, then rinse well under cold water to stop the cooking. Drain well. | 2. Combine salt and next 5 ingredients in a small skillet; cook over medium heat, stirring constantly for 2 minutes. Do not let the spices burn! | 3. Combine the spice mixture, sour cream, cider vinegar and honey in a bowl and stir well. | 4. Add broccoli mixture and toss well to coat all the veggies. | 5. Stir in green onions just before serving. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
broccoli floret	3/4	cup		-	-	-	-
cauliflower floret	3/4	cup		-	-	-	-
carrot	1/2	cup	sliced	26.24	6.1312	0.5952	0.1536
salt	1/4	teaspoon		-	-	-	-
ginger	1/4	teaspoon		0.4	0.0888	0.0091	0.0038
cumin	1/4	teaspoon		1.9688	0.2323	0.0935	0.1169
coriander	1/8	teaspoon		0.0096	0.0015	0.0009	0.0002
nutmeg	1/8	teaspoon		1.4438	0.1355	0.0161	0.0999
red pepper flake	1/8	teaspoon	crushed	-	-	-	-
cream	3	tablespoons	sour	71.28	1.6668	0.8784	6.966
cider vinegar	2	teaspoons		2.1	0.09300000000000001	0.0	0.0
honey	3/4	teaspoon		-	-	-	-
green onion	2	tablespoons	sliced	3.24	0.6888	0.1164	0.0564

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Spiced Broccoli and Cauliflower Salad