Oven-roasted tomatoes on homemade flat bread

Hero ingredient: Sesame seeds

Serves 6

Heart & Stroke Foundation Nutrient Analysis

Per serving: 372g

Sodium

560 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

105 mg
28% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

429 mg
54% (high in)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

662 mg
33% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Sesame seeds

Nutrient Analysis
Ingredients
Method

Developed by

About Herman Lensing

Ingredients

  • 4 cups (600 g) cherry tomatoes
  • 3 tbsp olive oil
  • 1 tbsp whole cumin seeds
  • 3 tbsp brown sugar
  • 2 cloves garlic, finely chopped
  • 3 sprigs thyme, finely chopped
  • 1 tbsp dried origanum
  • grated zest of 1 lemon
  • salt and freshly ground black pepper
  • 2 cups (500 ml) homemade, creamed cottage cheese
  • 1/4 cup tahini paste
  • ½ cup water
  • 3 tbsp white sesame seeds
  • 10 pita breads
  • 1 cup hummus, to serve

Method

  1. Preheat oven to 180°C. Place tomatoes on an oven roasting tray and sprinkle with olive oil, cumin, sugar, garlic, thyme, origanum and lemon zest. Season well with salt and pepper.
  2. Place in oven and roast for 15-20 minutes or until tomatoes burst open and start to caramelise.
  3. Mix cottage cheese, tahini and water together to smooth mixture.
  4. Heat frying pan to hot over high heat. Add sesame seeds and toast for 10-15 seconds.
  5. Toast pita breads according to instructions on packet.
  6. Spoon yoghurt onto serving plate, top with tomatoes and sprinkle toasted sesame seeds over.
  7. Serve with pita breads and hummus. Optional: add extra tahini when serving.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low