Recipes · Haitian · Sauces, Dressings, and Marinades
Epis (Haitian Seasoning Base)
One serving has 111 kcal and 1 g protein, and at least a fifth of a woman's daily need of vitamin K (99%) and vitamin C (31%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (61 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 10 g Bell pepper, green, raw
- 10 g Onions, raw
- 8 g Scallions, raw
- 6 g Garlic, raw
- 4 g Parsley, fresh
- 1 g Thyme, fresh
- 2 g Chili peppers, red, raw
- 10 g Olive oil
- 5 g Vinegar, white
- 5 g Lime juice
Method
- This makes about one small serving (roughly 2 tablespoons); multiply everything by 8-10 to make a jar to keep in the fridge for up to two weeks.
- Roughly chop the bell pepper, onion, scallion, garlic, parsley, thyme and chili.
- Put everything in a blender or food processor with the olive oil, vinegar and lime juice.
- Blend until you have a smooth, bright green paste, scraping down the sides once or twice.
- Use straight away as a marinade or seasoning base for meat, rice or soups, or refrigerate in a sealed jar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 111 kcal | 5% |
| Carbohydrates | 5.1 g | |
| Water | 44.2 mL | |
| Fiber | 1 g | 3% |
| Protein | 0.96 g | 2% |
| Tryptophan | 0.01 g | |
| Threonine | 0.03 g | |
| Isoleucine | 0.03 g | |
| Leucine | 0.05 g | |
| Lysine | 0.04 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.04 g | |
| Histidine | 0.02 g | |
| Fat | 10.1 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 30.9 mg | 3% |
| Copper | 0.05 mg | 6% |
| Iron | 0.78 mg | 4% |
| Magnesium | 9.6 mg | 3% |
| Manganese | 0.17 mg | 9% |
| Phosphorus | 22.2 mg | 3% |
| Potassium | 119 mg | 3% |
| Selenium | 0.99 µg | 2% |
| Sodium | 5.9 mg | |
| Zinc | 0.2 mg | 3% |
| Thiamin (vitamin B1) | 0.03 mg | 3% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 0.25 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.09 mg | 2% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 15.7 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4 mg | 1% |
| Vitamin A | 26.1 µg | 4% |
| Vitamin C | 23.4 mg | 31% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 89.4 µg | 99% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.05 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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