This classic Welsh dish, Cockles and Laverbread, combines small edible clams with laverbread, an edible seaweed unique to Welsh cuisine. The recipe involves cooking the cockles with butter and seasoning, then adding the laverbread for a flavorful combination of seafood and seaweed flavors. 

Historically, this dish has roots in traditional Welsh coastal cuisine, where cockles and laverbread were readily available and became staples in local diets. It reflects the rich culinary heritage of Wales, showcasing simple yet delicious ingredients prepared with care to create a satisfying and authentic dish.

Ingredients:

- 500g cockles (small edible clams)

- 200g laverbread (edible seaweed, available in Welsh markets)

- 1 tablespoon butter

- Salt and pepper to taste

- Optional: lemon wedges for serving

Preparation:

1. Rinse the cockles thoroughly under cold water to remove any sand or debris.

2. In a large pot, melt the butter over medium heat.

3. Add the cleaned cockles to the pot and cover with a lid. Cook for about 5-7 minutes or until the cockles open.

4. Remove any unopened cockles and discard.

5. Add the laverbread to the pot with the cooked cockles. Stir gently to combine.

6. Season with salt and pepper to taste.

7. Cook for an additional 2-3 minutes, stirring occasionally, until the laverbread is heated through.

8. Serve the cockles and laverbread hot, optionally with lemon wedges on the side.

Nutrition Value:

1- 500g Cockles (Small Edible Clams):

- Calories: Approximately 240 kcal

- Carbohydrates: Negligible (less than 1g)

- Protein: Approximately 50g

- Fat: Less than 1g

- Sodium: Approximately 480mg

- Cholesterol: Approximately 100mg

- Vitamins: Rich in Vitamin B12, Vitamin C, and Iron

- Minerals: High in Selenium, Zinc, and Potassium

- Nutritional Benefits: Cockles are low in fat and calories but rich in high-quality protein, vitamins, and minerals. They are particularly beneficial for boosting iron levels and supporting immune function due to their vitamin and mineral content.

2- 200g Laverbread (Edible Seaweed):

- Calories: Approximately 80 kcal

- Carbohydrates: Approximately 15g

- Protein: Approximately 5g

- Fat: Less than 1g

- Sodium: Approximately 200mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin A, Vitamin K, and Folate

- Minerals: Rich in Iodine, Calcium, and Magnesium

- Nutritional Benefits: Laverbread is a nutritious source of vitamins and minerals, especially iodine, essential for thyroid health. It is low in calories and fat, making it a healthy addition to the diet, particularly for its mineral content and potential antioxidant properties.

3- 1 Tablespoon Butter:

- Calories: Approximately 100 kcal

- Carbohydrates: Negligible (less than 1g)

- Protein: Negligible (less than 1g)

- Fat: Approximately 11g

- Sodium: Approximately 85mg

- Cholesterol: Approximately 30mg

- Vitamins: Contains Vitamin A

- Minerals: Contains trace amounts of Calcium and Iron

- Nutritional Benefits: Butter adds flavor and richness to the dish but should be used in moderation due to its higher fat and calorie content. It provides a small amount of certain vitamins and minerals but is primarily a source of saturated fat.

4- Salt and Pepper (to taste):

- Calories: Negligible (provided by trace amounts of minerals)

- Carbohydrates: Negligible

- Protein: Negligible

- Fat: Negligible

- Sodium: Variable based on usage

- Cholesterol: 0mg

- Vitamins: Negligible

- Minerals: Provides trace amounts of Sodium and other minerals based on type and quantity

- Nutritional Benefits: Salt and pepper are used primarily for flavoring and seasoning and contribute minimal calories or nutrients.

5- Optional: Lemon Wedges for Serving:

- Calories: Approximately 5 kcal per wedge (varies based on size)

- Carbohydrates: Approximately 2g per wedge

- Protein: Negligible

- Fat: Negligible

- Sodium: Negligible

- Cholesterol: 0mg

- Vitamins: High in Vitamin C

- Minerals: Contains trace amounts of Potassium and Calcium

- Nutritional Benefits: Lemon wedges add a burst of citrus flavor and provide a significant amount of Vitamin C, which is essential for immune health and antioxidant protection. They are low in calories and can enhance the overall taste of the dish without adding significant nutrients.