THE COMBO
              GREENS BEAN, POTATOES & CHERRY
                                      TOMATOES

         


                                                               Green beans 

They are simple to cook everywhere around the world ,just a few minutes in boiling water then you are done. they are verious forms in which one can prepare this vegetable, such as in a salad or vegetarian. The flavor is easy to be manipulated and they work well as  part of a mixed potato salad  the (South African ) version. 


The beauty of working with green beans is that there are endless combinations that one can make with them;  meat dishes, served hot or cold they have more potential to be greater then they are accompanied with green beans.

They are distinguished from the different types of beans in that green beans are harvested and consumed with their enclosing pods, typically before the seeds inside have fully matured. This practice is analogous to the harvesting of unripened pea pods as snow peas or sugar snap peas. 


                                                                       

                                                  nutritional value 


  • Green bean 
  • BoiledGreen beans
  • Microwaved Green beans
  • Raw Green bean

Amount Per 
10 beans (4" long) (55 g)100 grams1 cup 1/2" pieces (100 g)
100 grams

Calories 31
% Daily Value*
Total Fat 0.1 g 
0% Saturated fat 0 g 0% 
 Polyunsaturated fat 0.1 g
 Monounsaturated fat 0 g

Cholesterol 0 mg  0%  
Sodium 6 mg 0%
Potassium 209 mg  5%
Total Carbohydrate 7 g  2%
Dietary fiber 3.4 g 13%
Protein 1.8 g 3%
Vitamin A 2%
Vitamin C  27%
Calcium 3%
Iron 5%
Vitamin D 0%
Vitamin B-6 5%
Vitamin B-12 0%
Magnesium 6%
  
                     Cherry 🍒 Tomatoes 🍅 




Cherry tomatoes is are rounded, small fruited tomatoes  thought to be an intermediate genetic admixture between wild current-type tomatoes and domesticated garden tomato.  Cherry tomatoes range in size from a thumb tip to the size of a golf ball, and range from being spherical to slightly oblong in shape. Usually red, yellow,green and black varieties also exist. The more oblong ones often share characteristics with plum tomatoes, and are known as grape tomatoes. The berry tomatoes  are regarded as a botanical variety of the cultivated berry, solanum lycopersicum var. In my opinion they are simply tasty as hell and get bitter sweet when roasted. All you need is  salt ,pepper and olive oil to enhance the flavour and when added to a salad they  provide boosts of  flavour and colour to the dish.

                                                         Potatoes the body 

When most of people look at a potato they see a tasteless tuber and just a different shape. After being washed, it has a nicer look and then after peeled it's just white. In a lot of places potatoes are used for soups or french fries, Americans love them as "hash-browns" or mashed for dinner as they enjoy it with some gravy.  Every place has a different use for it, but little people have seen the potential beyond mashed potatoes with a bit of butter salt, pepper and milk, hash browns or even just adding them to a soup.



Remember a potato is a starch on its own so adding just a protein and a mix of ingredients to give it that look goes a long way, it can be a meal on its own added with other vegetable friends, one can create a meal to die for.




Potatoes, originally from South America, now grow in different places and are used daily, sometimes without care. One can give it life by playing around with it and showing the beauty beyond something that just grows underground. For me a good idea to make it different is this interesting recipe i have for you. 

Cheesy baked potato 

Ingredients:

  • Potato
  • Bacon strips
  • Cheese: Cheddar, Swiss or Goat
  • Double Cream
  • Salt & Pepper
  • Chives 
  • Buttered garlic
    Method  


1. Wash the potato and slice it by the breath and not the length. When slicing don't cut it all the way through.
2. Now add the cheese slices in between the sliced potato (if you like you can add chopped bacon when adding the cheese).
3. Bake for 15 to 20 minutes then pits some cream over it for moisture add salt and pepper for taste.  

4. Top the baked potato with some greeted cheeses and bake for another 5 minutes to melt the cheese. 
5. Serve  on an open plate with a bit of cream and chopped chives (if you like you can use any kind of topping for the plating). 
6. You can also add bacon bits to finish off that's if you enjoy it with them, or prefer to get a bit of bite and a different texture in your meal. For the bacon bits, oven bake the bacon for about 25 minutes at 180 degrees, then let it rest and chop it. The bacon must be dry and crispy. You can also deep fry the bacon to get it crispy as its faster but different people like different methods, with cooking styles. 
With this cheesy potato you can play with it and add so many things to it, only to suit your likes and need. Like added hot source chili flakes or different herbs. One can also serve it with a steak under it as it will be a cheese grilled steak with a potato. 
Kabelo "Superkabza" Kalebe 

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