Braised Spanish octopus over eggplant caponata with cherry tomatoes, basil purée and a paprika vinaigrette.
All dishes are comprised of three macronutrients - carbohydrates, protein and fat. These macronutrients are the main sources of energy in our diet and all are necessary for overall health. Click on the macronutrient in the pie-chart below to learn more about it as well as what the sources are in this dish.
Click on one of the sections to learn more about this dish!
The USDA recommends 20-35% of calories come from fat, however there are good fats and bad fats. Unsaturated fats are considered good fats and are found in nuts, seeds, most vegetable oils, poultry, and fish. Olive oil is largely monounsaturated and a key component to the Mediterranean diet pyramid. Omega-3s are polyunsaturated fats and found in soy, walnuts, flax and chia seeds, fish and shellfish. Saturated fats are not as good for us and therefore should not represent more than 10% of total calories in our diet. Sources of saturated fats include red meat, high-fat dairy (butter, cream, cheese), palm and coconut oil.
SPE promotes the use of ingredients with higher amounts of unsaturated fat than saturated fat. While this dish contains mostly unsaturated fat, 4% of total calories come from saturated fat.
This dish contains 230mg omega-3 fatty acids.
Carbohydrates are called many things: starch, sugar and fiber; complex and simple. They mainly come from grains, legumes, fruits, vegetables, dairy, and sweeteners. The USDA recommends 45-65% of calories come from carbohydrates. In SPE, we target sources of carbohydrates that offer more than just quickly-absorbed calories such as intact or unrefined grains, legumes, and whole fruits and vegetables.
Sugars are naturally occurring in grains, fruits and dairy and added sugars come from sweeteners such as corn syrup, cane and beet sugar, honey, agave, maple syrup, and molasses, among others.
The added sugar in this dish comes from brown sugar.
The natural sugar comes from the variety of vegetables.
The USDA recommends 10-35% of calories come from protein, however some protein sources are better for you than others. Proteins from lean meats, poultry, seafood, and low-fat dairy provide the essential amino acids your body needs without too much additional saturated fat. Plant-based protein sources such as legumes, nuts and soy are also good choices with higher quality fats.
The protein in this dish comes from the octopus.
* For information about calorie and food group needs for your specific diet, visit the USDA’s MyPlate Daily Food Plan website.
Below are descriptions of a handful of vitamins and/or minerals found in this dish. The percent of the daily value recommended by the USDA’s Dietary Guidelines for most adults is shown for each vitamin or mineral listed.
The vitamin B12 in this dish comes from the octopus. The functions of B12 include regulating metabolism, blood cell formation, and possible maintenance of mental function.
The vitamin C in this dish comes from the eggplant caponata and cherry tomatoes. Vitamin C acts as an antioxidant to neutralize free radicals in the body and also may contribute to immune and bone health.
The iron in this dish comes from the octopus and eggplant caponata. Iron is a mineral that participates in many important functions including the transport of oxygen around the body and normal immune system function.
This dish has 550mg or 25% of the Daily Value for sodium.
Potassium is a mineral that helps maintain normal circulation and electrolyte balance. SPE aims to balance sodium and potassium in a dish.
This dish contains 900mg or 20% of the Daily Value for potassium, mainly from the octopus & tomatoes in the dish.
** Recommended Daily Amount for most adults.
The USDA Dietary Guidelines recommend eating a variety of vegetables and fruits daily and replacing refined grains with whole grains. The recommended number of servings of fruits, vegetables and whole grains vary based on your specific needs and can be found at the USDA’s MyPlate Daily Food Plan website. The chart below shows the numbers of servings of each food in this dish with each icon representing a serving.
= 1 serving of fruit (1/2 cup).
= 1 serving of vegetables (1/2 cup).
= 1 serving of whole grains (1 oz.).