Prawn rojak with quinoa-peanut crunch

Hero ingredient: Peanuts

Serves 4

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 515 g

Sodium

1814 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

168 mg
45% (high in)

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

258 mg
32% (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

1391 mg
70% (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: Peanuts

Nutrient Analysis
Ingredients
Method

Developed by

About Monché Muller

Ingredients

Prawn ceviche

  • ½ cup lime juice, freshly squeezed
  • ½ cup orange juice, freshly squeezed
  • ½ cup lemon juice, freshly squeezed
  • 2 Thai green chillies, sliced
  • 2 cm knob ginger, roughly chopped
  • 2 cm piece lemon grass, bashed
  • 1 tbsp black sesame seeds
  • 1 tsp reduced sodium soya sauce
  • 400 g prawn, peeled, deveined & halved

Dressing

  • 2 limes, juiced & zested
  • 2 tbsp canola oil
  • 2 tbsp extra virgin olive oil
  • 1 tbsp palm sugar, grated
  • 1 tsp gochujang paste
  • 1 tsp tamarind paste
  • 1 tsp ginger, minced

To serve

  • ½ cup quinoa
  • ½ cup unsalted peanuts, chopped
  • 1 large mango, peeled & sliced
  • 1 ripe avocado, peeled & sliced
  • 8 radishes, thinly sliced in rounds
  • 2/3 cup mange tout, julienned
  • handful of mint leaves
  • handful of coriander leaves
  • 1 red chilli, sliced

Method

Prawn ceviche

  1. Combine citrus juice, chillies, ginger, lemon grass, sesame seeds and soya in a glass or plastic (non-corrosive) bowl. Mix well.
  2. Add prawns, stir to coat, cover and refrigerate for 30 minutes until opaque right through.
  3. Once cooked through, remove from liquid and set aside until ready to assemble rojak.

Dressing

  1. Whisk everything together until well combined, set aside.

To serve

  1. Rinse quinoa in cold water, shake dry. Place in a dry pan over medium-low heat. Stir quinoa as it’s toasting until it starts to pop.
  2. Add chopped peanuts. Stir and cool.
  3. In a bowl, combine mango, avocado, radish, mange tout, mint, coriander and chilli.
  4. Place in serving dish, top with prawn ceviche, drizzle with dressing and sprinkle with crispy quinoa and peanuts.

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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