Laverbread is a traditional Welsh dish that dates back centuries, known for its unique use of edible seaweed called laver. The seaweed is harvested from coastal areas, then processed and cooked to create a smooth, dark-green paste with a distinctive flavor. Historically, laverbread was a staple food in Wales, especially among coastal communities where seaweed was abundant. It is typically served with bacon and cockles, adding savory and briny notes to the dish. Today, laverbread continues to be enjoyed as a symbol of Welsh culinary heritage and is appreciated for its nutritional value, being rich in minerals and vitamins.

Ingredients:

- 200g laverbread

- 150g bacon, chopped

- 200g cockles, cooked and shelled

- Salt and pepper to taste

- Butter or oil for frying

Method of Preparation:

1. Heat a frying pan over medium heat and add the chopped bacon. Cook until crispy, then remove from the pan and set aside.

2. In the same pan, add a little butter or oil if needed and heat it up.

3. Add the laverbread to the pan and stir-fry for about 5-7 minutes until heated through.

4. Season with salt and pepper to taste.

5. Add the cooked cockles to the pan and stir-fry for another 2-3 minutes until everything is well combined and heated through.

6. Serve the laverbread mixture topped with crispy bacon. Enjoy this traditional Welsh dish!

Nutrition Value:

1. Laverbread (200g):

  - Calories: Approximately 50 kcal

  - Carbohydrates: 7-10g

  - Protein: 3-4g

  - Fat: 0-1g

  - Sodium: Varies, generally low

  - Cholesterol: 0g

  - Vitamins: Rich in vitamins A, C, E, and K; contains B vitamins like B1, B2, B9 (folate), and B12

  - Minerals: High in iron, calcium, potassium, magnesium, iodine, and zinc

  - Nutritional Benefits: Laverbread is a nutrient-dense food, especially valued for its high iodine content, essential for thyroid health. It is also a good source of iron, vitamins, and minerals, supporting overall well-being.

2. Bacon (150g, chopped):

  - Calories: Around 600 kcal

  - Carbohydrates: 0g

  - Protein: 30-35g

  - Fat: 50-60g (varies based on type and cut)

  - Sodium: Approximately 1200-1500mg (varies based on curing and seasoning)

  - Cholesterol: Around 100-120mg

  - Vitamins: Contains B vitamins (B1, B2, B3, B6, B12), vitamin D, and vitamin E

  - Minerals: Contains small amounts of iron, zinc, and selenium

  - Nutritional Benefits: Bacon is high in protein but also contains saturated fats and sodium, so it should be consumed in moderation. It provides energy and some essential nutrients but is not considered a health food due to its high sodium and fat content.

3. Cockles (200g, cooked and shelled):

  - Calories: Approximately 100-120 kcal

  - Carbohydrates: 5-8g

  - Protein: 15-20g

  - Fat: 1-2g

  - Sodium: Varies, generally low to moderate

  - Cholesterol: Varies, generally low

  - Vitamins: Contains B vitamins (B12), vitamin C

  - Minerals: Rich in iron, zinc, selenium, and phosphorus

  - Nutritional Benefits: Cockles are low in fat and calories but rich in protein and essential minerals, particularly iron and zinc. They also provide vitamin B12, important for nerve function and red blood cell production.

4. Salt and Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on usage, generally used in small amounts

  - Cholesterol: 0g

  - Vitamins: Negligible

  - Minerals: Varies based on the type of salt used (iodized salt adds iodine)

  - Nutritional Benefits: While salt and pepper add flavor, they contribute minimal nutritional value. Excessive salt intake can increase blood pressure, so it's recommended to use them in moderation.

5. Butter or Oil for Frying:

  - Calories: Approximately 100-120 kcal per tablespoon (varies based on type)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 10-14g (varies based on type)

  - Sodium: Varies based on type and usage

  - Cholesterol: Varies based on type

  - Vitamins: Contains vitamin E (in oils)

  - Minerals: Varies based on type (e.g., olive oil is rich in monounsaturated fats)

  - Nutritional Benefits: Butter or oil adds richness and flavor to the dish but also contributes calories and fat. Opt for healthier oils like olive oil for frying to benefit from their unsaturated fats and potential antioxidant properties.