Cheese and potato casserole

Cheese and potato casserole Cheese and potato casserole
Ingredients:

30 ml cake flour
2 onions
250 ml water
45 ml fat free milk
250 ml plain low fat yoghurt
10 ml mixed herbs
5 ml barbecue spice
10 medium potatoes in the skin, sliced thinly
60 ml grated cheddar cheese

Method:
Cheese and potato casserole: First of all, preheat the oven to 180 °C.
Mix together water, milk, yoghurt, flour, mixed herbs and barbecue spice.
Spread a little of this sauce onto the base of an oven dish.
In addition, layer half the potatoes on top of the sauce.

Place onions in an even layer on top. Cover with remaining potatoes.
Furthermore, pour the rest of the sauce over the potatoes
Cover with foil and bake for 45 minutes.

Remove the foil, sprinkle with cheese and bake for another 15 minutes.
Bake until golden brown and cooked through.

Calories in cheese and potato casserole = 231 calories per medium portion
Estimated average requirements – Daily calorie intake.
First of all: How many calories are needed each day can vary greatly, depending on and due to your lifestyle and other factors. Therefore, factors that affect your personal daily calorie needs include your age.
Hence, also your height and weight. In addition, your basic level of daily activity and your body composition.
Finally : Estimated average requirements are:
A daily calorie intake of 1940 calories per day for women, and 2550 for men are needed.

Tip:
Organic growing of food:
Growing crops in healthy soils results in food products that offer healthy nutrients.
Also, there is mounting evidence that organically grown fruits, vegetables and grains may offer more of some nutrients, including vitamin C, iron, magnesium and phosphorus.
They also offer less exposure to nitrates and pesticide residues than their counterparts grown using synthetic pesticides and fertilizers.
In addition to offering a wide range of nutrients, organic foods help to support good health by reducing
exposure to toxic and persistent pesticides, fertilizers, synthetic growth hormones, antibiotics, and artificial ingredients.

Plus, every time you choose organic, you support a system of sustainable agricultural management that promotes soil health and fertility.  It also  fosters species diversity, helps combat climate change, prevents damage to valuable water resources.  It too,  protects farmers and farmers’ families from exposure to harmful chemicals.
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 Cheese and potato casserole

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