Avocado Dressing

1 large avocado, halved, pitted

1 1/2 tablespoons fresh lime juice

1 1/2 teaspoons chili-garlic sauce aka Sambaal

3 tablespoons olive oil

Blend until smooth... or just use a back of a spoon for a more chunky texture.

Puhlayo Market Order 082510

Nectarines
Watercress
Cherry Tomatoes
Spinach
Bartlett Pears
Kohlrabi
Cantaloup
Cucumbers
Turnips
Fennel
Eggs

Watercress: nutritional powerhouse

Per Average Portion of Fruit or Vegetables (per 80g of edible produce)

(Figures in brackets are the % of the Recommended Daily Allowance (RDA) for that nutrient - no figures, means there is no RDA for that nutrient)

	Watercress (raw)	Broccoli (raw)	Broccoli (boiled)	Tomato (raw)	Apple (raw)
Nutrient
Calories (kcal)	18	26	19	14	38
Protein (g)	2.4	3.5	2.5	0.6	0.3
Fat (g)	0.8	0.7	0.6	0.2	0.1
Fibre (g)	1.2	2.1	1.8	0.8	1.4
Beta-carotene (mcg)	2016	460	380	451	14
Vitamin A equivalent (mcg)	336 (42%)	77 (10%)	63 (8%)	75 (9%)	2 (0.3%)
Vitamin B1 (mg)	0.13 (9%)	0.08 (6%)	0.04 (3%)	0.07 (5%)	0.02 (2%)
Vitamin B6 (mg)	0.18 (9%)	0.11 (6%)	0.09 (5%)	0.11 (6%)	0.05 (3%)
Vitamin C (mg)	50 (83%)	70 (117%)	35 (58%)	14 (23%)	5 (8%)
Vitamin E (mg)	1.17 (12%)	1.04 (10%)	0.88 (9%)	0.98 (10%)	0.47 (5%)
Folate (mcg)	36 (18%)	72 (36%)	51 (26%)	18 (9%)	1 (0.5%)
Vitamin K (mcg)*	200	81	113	6	2
Calcium (mg)	136 (17%)	45 (6%)	32 (4%)	6 (0.8%)	3 (0.4%)
Iodine (mcg)	12 (8%)**	1.6 (1%)	1.6 (1%)	1.6 (1%)	Not known
Iron (mg)	1.8 (13%)	1.4 (10%)	0.8 (6%)	0.4 (3%)	0.1 (0.7%)
Magnesium (mg)	12 (4%)	18 (6%)	10 (3%)	6 (2%)	4 (1%)
Manganese (mg)	0.5	0.2	0.2	0.1	0.1
Phosphorus (mg)	42 (5%)	70 (9%)	46 (6%)	19 (2%)	9 (1%)
Potassium (mg)	184	296	136	200	96
Zinc (mg)	0.6 (4%)	0.5 (3%)	0.3 (2%)	0.1 (0.7%)	0.1 (0.7%)
Lutein and Zeaxanthin (mcg)*	4614	1353	1214	98	23
Selenium (mcg)	1.6**	Trace	Trace	Trace	Trace
Quercetin (mcg)***	6000	2000	168	472	3416