With Cilantro (coriander), you can use both the leaves, which look like flat-leaf parsley, as well as the seeds and roots. The cilantro aroma is created primarily by aldehydes, which are also found in soap and insects. This can cause people who are not used to cilantro to have an aversion to it.
General information:
From Wikipedia: “Coriander (Coriandrum sativum), also known as cilantro or Chinese parsley, is an annual herb in the family Apiaceae.”
“Coriander is native to regions spanning from southern Europe and northern Africa to southwestern Asia.”
Nutritional information:
“The nutritional profile of coriander seeds is different from the fresh stems or leaves. Leaves are particularly rich in vitamin A, vitamin C and vitamin K, with moderate content of dietary minerals (table above). Although seeds generally have lower content of vitamins, they do provide significant amounts of dietary fiber, calcium, selenium, iron, magnesium and manganese.”
Uses:
“All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most traditionally used in cooking. Coriander is used in cuisines throughout the world. The leaves are variously referred to as coriander leaves, fresh coriander, dhania, Chinese parsley, or (in the US and commercially in Canada) cilantro. ... The leaves have a different taste from the seeds, with citrus overtones. However, some people find the leaves to have an unpleasant soapy taste or a rank smell and avoid them.”
“The fresh leaves are an ingredient in many South Asian foods (such as chutneys and salads); in Chinese and Thai dishes; in Mexican cooking, particularly in salsa and guacamole and as a garnish; and in salads in Russia and other CIS countries. Chopped coriander leaves are a garnish on Indian dishes such as dal. As heat diminishes their flavor, coriander leaves are often used raw or added to the dish immediately before serving. In Indian and Central Asian recipes, coriander leaves are used in large amounts and cooked until the flavor diminishes. The leaves spoil quickly when removed from the plant, and lose their aroma when dried or frozen.”
“The dry fruits are known as coriander seeds. The word "coriander" in food preparation may refer solely to these seeds (as a spice), rather than to the plant. The seeds have a lemony citrus flavor when crushed, due to terpeneslinalool and pinene. It is described as warm, nutty, spicy, and orange-flavored. ... Large-fruited types are grown mainly by tropical and subtropical countries, Morocco, India, and Australia, and contain a low volatile oil content (0.1-0.4%). They are used extensively for grinding and blending purposes in the spice trade. Types with smaller fruit are produced in temperate regions and usually have a volatile oil content around 0.4-1.8%, so are highly valued as a raw material for the preparation of essential oil.”
Culinary uses of seeds:
“Coriander is commonly found both as whole dried seeds and in ground form. Roasting or heating the seeds in a dry pan heightens the flavor, aroma, and pungency. Ground coriander seed loses flavor quickly in storage and is best ground fresh. Coriander seed is a spice in garam masala and Indian curries which often employ the ground fruits in generous amounts together with cumin, acting as a thickener in a mixture called dhana jeera. Roasted coriander seeds, called dhana dal, are eaten as a snack. They are the main ingredient of the two south Indian dishes: sambhar and rasam.”
“Outside of Asia, coriander seed is used widely in the process for pickling vegetables. In Germany and South Africa, the seeds are used while making sausages. In Russia and Central Europe, coriander seed is an occasional ingredient in rye bread, as an alternative to caraway. The Zuni people of North America have adapted it into their cuisine, mixing the powdered seeds ground with chile and using it as a condiment with meat, and eating leaves as a salad.”
Taste and smell:
“Different people may perceive the taste of coriander leaves differently. Those who enjoy it say it has a refreshing, lemony or lime-like flavor, while those who dislike it have a strong aversion to its taste and smell, characterizing it as soapy or rotten. Studies also show variations in preference among different ethnic groups: 21% of East Asians, 17% of Caucasians, and 14% of people of African descent expressed a dislike for coriander, but among the groups where coriander is popular in their cuisine, only 7% of South Asians, 4% of Hispanics, and 3% of Middle Eastern subjects expressed a dislike.”
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 23 kcal 96 kJ | 1.2% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.52 g | 0.7% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.01 g | 0.1% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 3.7 g | 1.4% Recommended daily allowance according to the GDA: 270g |
Sugars | 0.87 g | 1.0% Recommended daily allowance according to the GDA: 90g |
Fiber | 2.8 g | 11.2% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 2.1 g | 4.3% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:46.0 mg) | 117 mg | 4.9% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin K | 310 µg | 413.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vit | Vitamin A, as RAE | 337 µg | 42.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vit | Vitamin C (ascorbic acid) | 27 mg | 34.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 62 µg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Elem | Potassium, K | 521 mg | 26.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Min | Copper, Cu | 0.22 mg | 23.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Vit | Vitamin E, as a-TEs | 2.5 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Min | Manganese, Mn | 0.43 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Min | Iron, Fe | 1.8 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Vit | Riboflavin (vitamin B2) | 0.16 mg | 12.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.04 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin K | 310 µg | 413.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin A, as RAE | 337 µg | 42.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin C (ascorbic acid) | 27 mg | 34.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 62 µg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin E, as a-TEs | 2.5 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Riboflavin (vitamin B2) | 0.16 mg | 12.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin B6 (pyridoxine) | 0.15 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Pantothenic acid (vitamin B5) | 0.57 mg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Niacin (née vitamin B3) | 1.1 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Thiamine (vitamin B1) | 0.07 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 521 mg | 26.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 67 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Magnesium, Mg | 26 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Phosphorus, P | 48 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Sodium, Na | 46 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.22 mg | 23.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.43 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 1.8 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.50 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 0.90 µg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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