WHAT’S IN A SERVE?

Our ‘to serves’ are based on the be­low amounts for 4 peo­ple, and in­cluded in the nu­tri­tion analy­ses.

Super Food Ideas - - IN THIS ISSUE -

RICE = 4 cups cooked rice

PASTA = 375g un­cooked dried pasta

COUS­COUS = 3 cups cooked cous­cous made with wa­ter

MASHED PO­TATO = 800g peeled and boiled de­siree po­ta­toes, 20g but­ter and 2 ta­ble­spoons full-fat milk

BREAD = 4 x 50g slices crusty white bread or 4 x 70g slices sour­dough bread

PARME­SAN CHEESE = ¹⁄³ cup finely grated

SALAD LEAVES, BABY ROCKET OR BABY SPINACH = 80g

SOUR CREAM = ¹⁄³ cup LE­MON OR LIME WEDGES = 1, cut into wedges

TOMATO SAUCE, BAR­BE­CUE SAUCE OR SWEET CHILLI SAUCE = ¹⁄³ cup GRAVY = 1 cup in­stant gravy

PLAIN GREEK-STYLE YO­GHURT = ¹⁄ ³ cup DOU­BLE CREAM = ¹⁄³ cup WHIPPED CREAM = ½ cup pure cream, whipped

CUS­TARD = 1 cup

CHOCO­LATE CURLS OR GRATED CHOCO­LATE = 40g

ICE-CREAM = 4 x 45g scoops vanilla ice-cream

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