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MyMenu IQ™

MyMenu IQ™

How Balanced is your menu?
Great Balance
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Want to know more about MyMenu IQ™?

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.

MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
"Room for Balance Improvement" (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
"Good Balance" (45 - 69)
This menu has good nutritional balance, but could be even better to help you meet dietary and nutritional recommendations.
"Great Balance" (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.
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What is the energy content breakdown?

Protein
19.6g / 18%
Carbohydrates
15.6g / 15%
Total fat
31.7g / 66%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.
Nutritional Tips
  • Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients
  • Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
  • Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron
  • Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!
  • Smart Nutrition! MAGGI contains iodine to make your dish more nutritious and helps maintain good health for the whole family!
African - style Easy Soup

Pumpkin Seed Palava Sauce

0
45 Min
Intermediate

Ingredients

-
6 Portions
+

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

,

3 tbsp
Palm Oil
3 
Onions, raw
3 
Fresh tomatoes (Chopped)
4 Cloves
Chopped Garlic
2 
Fresh Pepper
2 tsp
Chopped Ginger
5 
MAGGI Star Seasoning
1 
Big Smoked Fish
3 cups
Spinach
2 cups
Melon (pumpkin) seed powder

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Nutrition Value

Energy
400,39 kcal
Protein
19,56 g
Carbohydrates
15,61 g
Sugars
5,83 g
Fiber
4,86 g
Sodium
996,52 mg
Saturated Fats
7,74 g
Total fat
31,68 g
Information per serving
Lets Cook

Instruction

45 Minutes
Step1
5 Min
Cut the tomatoes, 1 onion into chunks, then add the garlic, ginger and fresh pepper, and then blend all roughly. Set aside
Step2
27 Min
Finely chop the remaining 2 onions. Heat the palm oil in the pan and fry the chopped onion. Add the blended vegetables and MAGGI Star. Stir and bring to boil for 20 minutes. Add shredded smoked fish when sauce thickens. Stir and bring to simmer a while.
Step3
13 Min
Dilute the pumpkin powder in water and pour it into the stew. Stir and simmer for 10 minutes. Add the fine shredded leaves (spinach or kontomere) and stir for 3 minutes.
Pumpkin Seed Palava Sauce

Step1 of 3

Cut the tomatoes, 1 onion into chunks, then add the garlic, ginger and fresh pepper, and then blend all roughly. Set aside

Pumpkin Seed Palava Sauce

Step2 of 3

Finely chop the remaining 2 onions. Heat the palm oil in the pan and fry the chopped onion. Add the blended vegetables and MAGGI Star. Stir and bring to boil for 20 minutes. Add shredded smoked fish when sauce thickens. Stir and bring to simmer a while.

Pumpkin Seed Palava Sauce

Step3 of 3

Dilute the pumpkin powder in water and pour it into the stew. Stir and simmer for 10 minutes. Add the fine shredded leaves (spinach or kontomere) and stir for 3 minutes.

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