nutritional information - mugg & bean · essential part of any diet, adds bulk to foods, slows...
TRANSCRIPT
Giving you more information about your favourite mealsMugg & Bean is proud to share the nutritional analysis of our menu with you. A calculated analysis using databases like the South African Food Composition Database (SAFOOD) ensures the accuracy of all information included. Here’s what we found.
Energy All energy required by the body must be supplied by food and beverage intake. Recommended energy intakes vary according to gender, age and activity. The total food energy intake should, however, facilitate healthy growth and development, the body’s many functions and healthy physical activity.
Carbohydrates, proteins and fats are all energy-providing nutrients. Note that our major source of energy should come from carbohydrates; however, our bodies need protein and energy from fat for good health.
The unit for measuring energy is the kilojoule (kJ) or the kilocalorie (kCal).
CarbohydratesCarbohydrates are our bodies’ preferred source of energy. For meals to be high in carbohydrates, they must have at least 13g of carbohydrates per 100g serving.
Dietary FibreDietary fibre is also referred to as roughage and is generally of plant origin. It is an essential part of any diet, adds bulk to foods, slows down your digestion and helps you feel satisfied. It also keeps your tummy healthy and regular.
Foods high in fibre usually require a bit more chewing, contribute to satiation, and promote better dental health. If your meal has three (3)# or more grams of fibre for every 100g serving, it’s a good source of fibre.
ProteinsProteins are made up of amino acids and their function is to help build, maintain and repair body tissue. Amino acids are the basic building blocks of enzymes, hormones, proteins and body tissue.
Sources of protein in food include meat, poultry, fish, eggs, milk, cheese, yoghurt, soya, legumes (e.g. dried beans, split peas, lentils and chickpeas), seeds and nuts. Grain products and numerous vegetables also supply small amounts of protein.
All protein is made up of amino acids. The body needs 22 amino acids, of which 8 are essential, meaning they cannot be manufactured by the body and need to be supplemented through diet. Protein quality depends on the amount of essential amino acids contained in a meal. Foods derived from animals (e.g. fish, poultry, meat, egg and milk) are high-quality proteins and contain all the essential amino acids.
All plant foods, except for soya and quinoa, are incomplete proteins as they lack sufficient amounts of one or more of the essential amino acids. Interesting to note: if two incomplete proteins are properly combined, they become complementary proteins and make up a complete protein.
NUTRITIONAL INFORMATION
CHICKEN & SESAME SALAD
KASBAHSALAD
Total FatFat is a concentrated source of energy.Fats have various functions in the body:• Protecting the body’s organs and nerves from injury by holding them in position• For insulation and helping to maintain body temperature• Supplying the essential fat-soluble vitamins A, D, E and K• Transporting and absorbing fat-soluble vitamins• Delaying the emptying time of the stomach• Adding to the taste and palatability of the diet
(a) POLYUNSATURATED FATA beneficial fat that is found primarily in plant foods (e.g. sunflower oil).
(b) MONOUNSATURATED FAT A beneficial fat that is also found primarily in plant foods. They are usually liquid at room temperature (e.g. olive oil).
(c) SATURATED FATSaturated fat is usually solid at room temperature. Found mostly in foods derived from animals, such as fatty meat, poultry skin and full-cream dairy products. It can increase your LDL (bad) cholesterol levels which may increase your risk of heart disease. It is advisable to limit your intake of saturated fat.
(d) TRANS FATTrans fats have been associated with an increase in bad cholesterol and a simultaneous decrease in good cholesterol in the body. Because of this, food manufacturers have endeavoured to lower trans fats in foods. It is advisable to limit your intake of trans fat.
Why that matters Hydrogenated fats are formed when food manufacturers add hydrogen atoms to unsaturated fats to make them more saturated, more solid, and shelf-stable. This raises your body’s bad cholesterol and lowers the good cholesterol.
CholesteroL When you eat too many foods that are high in saturated fats and cholesterol (mostly animal products)' it can make your blood cholesterol levels rise. A high intake of saturated fat, trans fat and cholesterol in food can raise your bad blood cholesterol
SodiumSodium is an essential mineral that stabilises your body fluids. Sodium is found in table salt and in many processed foods.
The recommended table salt intake is no more than 5g (1 teaspoon of salt/day) or 2,400mg of sodium/day.
The Importance of Portion SizeAs we get older, our perception of what constitutes a healthy portion of food slowly increases. As a result, we eat more. Increasing one’s portion size is one of the most common ways extra kilojoules sneak into our diet, because often we don’t realise we are actually eating more than we should. When you feel your portion is too big, try save the rest for later.
kJ = Kilojoulesg = gramsCarbs = CarbohydratesTtl fat = Total FatSat Fat = Saturated FatTtl Sodium = Total Sodium
Hints, Tips & Guidelines for Healthy Eating1. Enjoy a variety of foods
2. Drink lots of clean water
3. Make starchy food part of most meals
4. Eat plenty of vegetables and fruit every day
5. Eat dry beans, split beans, lentils and soya regularly
6. Fish, chicken, lean meat or eggs could be eaten daily
7. Have milk, maas or yoghurt every day
8. Use fat sparingly and choose vegetable oils rather than hard fat
9. Use salt, and foods high in salt, sparingly
10. Use sugar, and food and drinks high in sugar, sparingly
AVO & RAINBOW SLAW TOAST
THE ROASTERYENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Flat White 420 5.1 8 5.4 0.0 77
Easy 498 6.1 9 6.5 0.0 91
Serious 787 9.6 15 10.2 0.0 144
Café con Hielo 1177.18 1.71 2.3 30.02 0 21.86
Cappuccino Canela (excl. biscuit) 710.63 5.7 18.43 8.03 0 103.79
Caffè Crème 736.18 1.08 1.44 18.77 0 13.67
Cappuccino
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Espresso 0.59 0.008 0 0.01 0 0
Espresso Doppio 0 0 0 0 0 0
Americano 0 0 0 0 0 0
Espresso Specialities
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Classic 939 8.1 29 8.5 0.0 177
Hazelnut Latte 890 7.4 28 7.8 0.0 114
Caffè Latte
CafFè Crème
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Lemonade (385ml - single serving) 766 0.0 42 0.0 0.0 31
Blood Orange Gingerade 1107.18 2.56 58.6 2.36 1.18 28.51
Bottomless Wildberry Fizz 293.2 0.04 16.6 0.03 0 0.35
Sugar-free Refreshing Berry (385ml - single serving) 3.59 0.08 0 0 0 20.24
Refreshing Peach Iced Tea 1747.2 1.92 112.8 0 0 0
Bottomless Kiwi & Watermelon Lemonade 820.58 0 24.56 0 0 29.14
Cold
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Filter Coffee (Single Serving) 0 0 0 0 0 0
Hot Chocolate (Single Serving) 1237.57 12.75 31.13 13.55 1 220.4
Vegan Hot Chocolate 1285.22 10.16 51.2 6.88 3.08 199.2
Hot
OUR FAMOUSBOTTOMLESS RANGE
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Classic Chai Tea 1546.65 12.73 46.25 13.76 0 269.5
Chai
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Red Cappuccino® 1028.75 10.32 25.36 10.25 0 0
Serious Red Cappuccino® 1412.38 12.82 39.2 12.82 0 0
Red Latte® 1028.75 10.32 25.36 10.25 0 125.8
Red Espresso®
ClassicsENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Milo® 1521.3 14.2 42.93 13.7 1 162.6
50ml Milk (in jug) 131 1.6 2 1.7 0.0 24
Cookie (served with hot beverage) 242 0.5 6 3.4 0.1 36
Superfood LattesENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Green 1409 8.81 25.15 9.25 0 0
HotDRINKS
refreshingDRINKS
Caramel Peanut Butter LatteENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Caramel Peanut Butter Latte 2257.73 15.16 52.71 28.77 1.7 127.1
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Chocolate (Tall) 3595 15.0 109 40.7 1.3 328
Chocolate (Medium) 2342 10.0 71 26.6 0.9 218
Chocolate (Small) 1628 6.8 50 17.9 0.5 151
Strawberry (Tall) 3547 13.9 107 40.1 0.0 305
Strawberry (Medium) 2313 9.3 70 26.2 0.0 204
Strawberry (Small) 1608 6.4 49 17.7 0.0 142
Vanilla (Tall) 3568 13.9 109 40.1 0.0 292
Vanilla (Medium) 2326 9.3 71 26.2 0.0 196
Vanilla (Small) 1617 6.4 50 17.7 0.0 137
Bubblegum (Tall) 3547 13.9 107 40.1 0.0 305
Bubblegum (Medium) 2313 9.3 70 26.2 0.0 204
Bubblegum (Small) 1608 6.4 49 17.7 0.0 142
Lime (Tall) 3547 13.9 107 40.1 0.0 305
Lime (Medium) 2313 9.3 70 26.2 0.0 204
Lime (Small) 1608 6.4 49 17.7 0.0 142
double thick Milkshakes
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Chino 1348 7.13 51.74 10.65 1 193
Vegan Chino 1374 0.77 54.6 11.55 1.89 21
Muggachinos
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Classic 1082 8.8 33 9.3 1.5 173
Caribbean Mocha 1110 11.8 24 13.4 0.3 207
Caffé Mocha
Iced TeaENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Peach Iced Tea 376 0.3 21 0.0 0.5 90
Lemon Iced Tea 376 0.3 21 0.0 0.5 90
Sweet Apple & Gooseberry Sugar-Free Iced Tea 14 0.0 <1 0.0 0.0 82
Cold BeveragesENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
‘Tiser 755 0.3 55 0.1 1.4 17
Mineral Water 1238 0.4 72 0.1 1.4 <1
Soda Drinks (200ml) 1293 0.2 77 0.0 3.0 70
Soda Drinks (330ml) 1184 0.2 70 0.1 1.8 18
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Guava (Small) 572 7 26 0 0 0
Guava (Medium) 742 12 34 0 0 0
Guava (Large) 975 21 45 0 0 0
Mango (Small) 356 1 19 0 0 50
Mango (Medium) 462 2 25 0 0 65
Mango (Large) 607 2 33 0 0 86
Orange (Small) 359 2 19 0 2 0
Orange (Medium) 466 3 25 0 2 0
Orange (Large) 612 4 32 0 3 0
Fruit Juice
frozen double lemonadesENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Mango and Mixed Berry 821.65 0.33 48.91 0.13 0.89 32.3
Apple & Mint 457.3 0.03 26.6 0.03 0.72 81.7
Passion Fruit & Raspberry 525.25 0.05 30.35 0.02 0.15 32
gazozENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Tropical Green Tea 637.6 0.68 37.2 0 0 1.1
Raspberry Fruit 281.5 0.09 16.4 0.03 0.3 1.1
Passion Fruit 139 0 8 0 0 1.1
Cherry Blossom 755.69 0 43.83 0 0 24.38
Iced CoffeeENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
American Iced Coffee 2242 8.8 58 30.1 0.0 199
Frozen Mocha Coffee 2413 9.1 66 30.4 0.6 220
Summer SlushENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Turmeric Gingerade 271.6 0.59 15.5 0.38 1.11 58.33
Berry and Mango Slush 1523.4 1 88.73 0.03 0.3 0
specialityDRINKS
blitzed & blendedENERGY
(kJ)PROTEIN
(g)CARBS
(g)TTL FAT
(g)DIETARY FIBRE
(g)TTL SODIUM
(mg)
Mixed Berry Smoothie 1642.46 8.08 69.09 12.32 4.24 4.09
Green Smoothie 1333.0 7.83 49.07 12.52 4.52 29.57
Peanut Butter & Banana Blitz 2821.33 21.91 58.19 44.14 5.69 5.71
Go For Green* 775.5 0.08 45 0.08 0 1.8
Yes For Yellow* 775.5 0.08 45 0.08 0 1.8
Right For Red* 775.5 0.08 45 0.08 0 1.8
(* Estimate values, no NI information available from supplier)
Cherry blossom gazoz
Passion Fruit & Raspberry Frozen double lemonade
ALL-DAYBREAKFAST
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
South African Farm** 4822 49.4 30 93.2 2.5 2329
The M&B Classic 4674.01 29.50 58.04 89.91 5.14 2052.84
The All American** 4925 50.2 59 79.3 8.3 2468
M&B On The Go** 2493 34.4 3 50.1 0.6 1272
The Famous One** 4852 36.1 65 82.3 5.5 1295
Egg on Rye 2415.97 12.31 21.36 51.00 4.3 411.2
Smashed Avo & Egg on Toast 1186.34 7.2 17.69 22.81 3.24 332
Just Eggs on Toast 1839.06 13.2 12.93 39.17 1 181
Avo & Slaw Toast (excl. bread) 1432.32 1.76 10.76 33.01 0 5.57
Bacon & Egg on Toast (excl. bread) 1685.06 23.15 8.11 33.01 0.59 945.16
The Big Grill 6402 84.5 55.22 107.38 2.5 2187.33
The Country-Style 3459.89 33.44 17.7 71.42 7 1349.88
(** excl. bread & butter)
CLASSICS
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
California Omelette 4755.18 41.96 21.39 101.92 2.62 1826.62
Rancheros Omelette 5040.33 44.26 32.25 105.23 4.92 1908.02
Omelette** 1853 20.9 3 39.1 0.0 679
Add-ons:
Tomato 73 0.7 2 0.2 0.9 4
Onion 96 0.5 4 0.1 0.8 8
Green Pepper 82 0.7 3 0.1 1.4 5
Jalapeño 8.15 0.1 0.65 0.05 0.3 0.3
Cheddar 988 14.8 1 19.4 0.0 292
Danish-style Feta 1082 14.2 1 22.2 0.0 827
Mozzarella 700 11.6 1 13 0.0 224
Herbed Mushrooms 288 1.8 2 5.4 1.8 152
Chicken Strips 632 23.3 1 5.8 0.0 144
Hickory Ham 840 30 6.66 8.34 0 2800.9
Three Rashers of Back Bacon 1684 22.0 0 35.4 0.0 1149
Beef Strips 911 16.3 2 16.4 0.0 729
(** excl. bread & butter)
OMELETTES
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Mighty Morning 3608 32.8 36 64.8 2.8 1523
Croissant*** 1348 7.1 33 17.3 2.1 332
Chicken Liver 5485.55 49.33 79.15 85.89 5.61 1531.93
(*** excl. butter, jam and cheddar)
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
The Classic 3080 30.0 52 45.0 3.0 1512
Smoked Trout 3278 39.4 51 47.0 3.0 1416
Bacon & Bean Hash 4377.61 37.97 73.04 69.77 14.88 1495.11
The Big Ben 5774.98 51.84 84.12 106.09 6.6 2313.29
Benedict Bowl 3963.51 23.75 43.85 75.56 8.05 1249.11
FRESHLY BAKED Filled CROISSANTS
EGGS BENEDICT
RANCHEROS OMELETTE
THE BENEDICT BOWL
M&B Bread - White (1 slice)* 551 4.3 25 0.9 1.6 245
M&B Bread - Wholewheat (1 slice)* 454 3.5 19 0.9 2.8 160
M&B Bread - Rye (1 slice)* 454 3.5 19 0.7 2.4 244
Low-carb Gluten-free 457.8 3 3 9 6 290
Butter (10g) 304 0.1 0 8.2 0 83
(*excl. butter)
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Smashed Avo & Egg 1313.08 13.89 5.91 26.53 4.02 147.3
Just Egg 1221.68 12.78 0.82 25.82 0 144.2
Bacon and Egg 1685.06 23.15 8.11 33.01 0.59 945.16
Avo & Slaw (vegan) 1432.32 1.76 10.76 33.01 5.57 165.37
BREAD SELECTION
time for toast
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Tropical Breakfast 3101 16.6 109 19.9 13.2 294
Power Oats 2976 18.5 109 21.1 10.0 350
POWER BREAKFAST BOWLS
TROPICAL BREAKFAST
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
BBQ 2308 30.7 46 25.3 3.6 623
The Big Daddy 5781 61.4 61 97.8 2.8 1996
Chicken Satay 983.96 49.85 44.27 24.71 5.87 983.96
Cheeky Chickpea 844.64 21.29 96.3 287 15.18 844.64
Bombay 1625.45 38.85 50.11 57.54 5.36 1625.45
Avo, Bacon & Feta 4693.47 52.74 78.04 72.85 7.68 2482.29
Sweet Potato Fries 856 2.2 27 7.8 3.6 98
M&B Rosemary-salted Fries 1423 4.4 37 19.0 4.1 219
M&B Side Salad 668 1.4 6 13.9 2.1 99
( excl. M&B Rosemary-salted Fries/M&B Side Salad/Sweet Potato Fries)
GOURMET BURGERS
DELICIOUSFILLers
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Crispy Cajun Fold-it 4428.4 37.73 45.58 80.6 5.34 1463.52
Roasted Aubergine & Halloumi Fold-it 4758.81 30.56 56.21 88.4 4.52 1455.52
Shanghai BBQ Fold-it 2420.87 22.05 46.06 42.68 2.17 1776.28
( excl. M&B Rosemary-salted Fries/M&B Side Salad/Sweet Potato Fries)
FOLDED FILLERS
cubano
reuben
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Chicken Mayo 2818 30.8 55 35.6 3.6 1205
Chicken Mayo & Mozzarella 3290.19 37.14 44.43 50.09 1 520
Cheddar & Tomato 2110 19.0 52 23.0 3.8 770
Back Bacon & Egg 3853 42.6 51 60.0 3.2 1842
Back Bacon & Cheddar 2295 20.9 54 26.3 4.3 814
Hickory Ham, Cheddar & Tomato 2408 26.0 53 27.2 3.8 1297
Back Bacon, Feta, Mozzarella & AvoOn White
2794.32 30.2 43.77 45.74 3.55 1581.75
Back Bacon, Feta, Mozzarella & AvoOn Whole Wheat
2970.06 33.9 43.84 43.97 6.55 1761.75
Chickpea, Spinach & Egg-Free Mayo :
Wholewheat Bread 2395.43 18.22 53.82 26.75 11.12 747.78
White Bread 2219.69 14.25 53.75 28.52 8.12 567.78
Cheese Steak, Bacon & Avo :
White Bread 2367.57 32.77 44.27 31.71 4.11 1523.45
Wholewheat Bread 2543.31 36.47 44.34 29.94 7.11 1703.45
Jalapeño, Bacon & Cheese 1389.76 33.45 6.67 60.77 2.9 1389.76
( excl. M&B Rosemary-salted Fries/M&B Side Salad/Sweet Potato Fries)
classic Toasted Sandwiches
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Muffaletta 1846.25 47.17 67.55 79.78 3.17 1846.25
Cubano (excl bread) 2091.65 38.57 59.77 73.15 4.63 2091.65
Reuben 3009.56 35.97 44.2 42.15 9.21 1882.64
Alabama Chicken 3106.42 38.7 24.11 53.91 3.9 1477.27
famous sandwiches
M&B sandwiches
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Tomato 73 0.7 2 0.2 0.9 4
Onion 96 0.5 4 0.1 0.8 8
Green Pepper 82 0.7 3 0.1 1.4 5
Jalapeño 8 0.1 0.65 0.05 0.3 0.3
Cheddar 988 14.8 1 19.4 0.0 292
Danish-style Feta 1082 14.2 1 22.2 0.0 827
Mozzarella 700 11.6 1.3 13 0.0 224
Herbed Mushrooms 288 1.8 2 5.4 1.8 152
Savoury Mince 728 23.1 2 8.1 0.4 60
Chicken Strips 632 23.3 1 5.8 0.0 144
Hickory Ham 840 30 6.66 8.34 0 2801
Three Rashers of Bacon 1684 22.0 0 35.4 0.0 1149
Beef Strips 911 16.3 2 16.4 0.0 729
M&B Side Salad 668 1.4 6 13.9 2.1 99
M&B Rosemary-salted Fries 1423 4.4 37 19.0 4.1 219
Sweet Potato Fries 856 2.2 27 7.8 3.6 98
( excl. M&B Rosemary-salted Fries/M&B Side Salad/Sweet Potato Fries)
ADD-ONS
THE CRISPY CAJUN FOLDED
FILLER
SHANGHAI BBQ FOLDED FILLER
ROASTED AUBERGINE & HALLOUMI FOLDED FILLER
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Thai Rainbow Beef 2396.68 22.27 28.6 48.81 4.44 1332.34
Moroccan Butternut & Chickpea 2072.99 20.64 42.07 27.42 8.47 492.68
Mexican Chicken & Charred Corn 2244.91 28.07 36.28 42.15 7.5 502.74
Monte Cristo 4621 51.1 65 68.9 7.5 2268
Chicken & Sesame 2430.53 42.46 60.3 19.71 9.32 969.69
Kasbah 4163.63 21.03 83.73 64.56 18.94 1291.16
chicken & sesame salad
kasbah salad
FRESH salads
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Nachitos 2959.82 30.51 47.28 47.64 6 960.88
Mini Hasselbacks 2854.33 14.03 38.33 58.53 5.3 595.73
Buttermilk Fried Chicken 3200.42 46.99 27.89 52.22 1.54 1618.72
Smoky BBQ Pork Belly Rashers 1424.08 23.3 6.57 24.98 0 816.7
Smoky BBQ Beef Rashers 1279.88 52.72 6.21 7.45 0 212.64
Buffalo Spicy Wings (excl. sauce) 2422.88 16.8 6 53.2 0 1476
- Sweet & Spicy Splash-on (30ml) 2867.96 17.23 13.78 61.23 0.31 1577.85
- Bacon & Jalapeño 235.06 3.42 1.32 4.71 0.28 213.63
- Macon & Jalapeño 88.57 3.89 0.65 0.24 0.28 343.63
Chiptole Chicken Livers 4137.55 42.23 46.15 68.59 3.51 1199.38
Southern Deep-Fried Onion Rings 1809.78 17.68 33.72 32.44 1.78 614.31
Mexican Street Corn Fritters 3012.11 15 41.55 53.84 3.08 572.59
Vegan Nachitos 2909.26 15.54 92.56 29.6 16.16 934.6
Slow-roasted Beef Riblets 3619.02 60.63 7.36 66.8 0.54 2199.1
BUFFALLOSPICYWINGS
SMOKY BBQ PORK BELLY
RASHERS
MIX MATCHSHARE
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Grilled Rump Steak 5188.08 76.5 44.47 81.24 6.62 1247.72
Pit Boss BBQ Grill (with fries) 7576.34 68.17 79.31 134.89 5.15 2627.15
Pit Boss BBQ Grill (with sweet potato fries) 7720.45 67.94 88.94 134.82 5.35 2327.15
Pit Boss BBQ Grill (with side salad) 6251.14 67.80 64.66 107.24 3.77 1775.34
Smoky BBQ Spare Ribs 400g 5944 105.5 5 109.8 0.2 661
Rib & Wing Combo 4959 105.4 7 82.0 0.4 774
Welsh Rarebit Crumbed Chicken (with side salad) 7938.63 56.23 50.01 167.3 5.1 1147.9
Roasted Tomato & Basil Soup 2865.66 13.42 64.07 38.32 8.81 2776.98
M&B Side Salad 668 1.4 6 13.9 2.1 99
M&B Rosemary-Salted Fries 1423 4.4 37 19.0 4.1 219
Sweet Potato Fries 856 2.2 27 7.8 3.6 98
Mac n Cheese 5255.53 60.62 93.95 65.45 10.85 2310.28
Sweet Spicy Wings & BBQ Rump 5283.39 76 60.83 79.22 0.95 2124.68
( excl. M&B Rosemary-salted Fries/M&B Side Salad/Sweet Potato Fries)
HEARTY andgenerous
ROASTED TOMATO & BASIL SOUP
SWEET & SPICY WINGS & STEAK
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Tangled Thai Veggie Bowl 3348.42 19.17 71.63 50.7 7.97 1701.62
Crispy Sesame Chicken Bowl 3618.89 40.67 102.36 31.26 4.52 1352.94
NOODLE BOWLS
KIDS'MENU
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Egg in a Nest 2853 32.4 26 49.7 1.6 1300
Big Boy Breakfast 3642 26 71 53.5 5.7 1487
Avo & Egg on Toast 656.54 6.95 2.96 13.27 2.01 73.65
Chicken Strips & M&B Rosemary-salted Fries 4284.96 59.18 105.79 58.42 4.64 2798.84
Chicken Burger & M&B Rosemary-salted Fries 2376.48 27.3 36.3 31.34 5.92 561.9
Beef Burger & M&B Rosemary-salted Fries 2308 30.7 46 25.3 3.6 623
BBQ Chicken Mac & Cheese 623.05 4.46 15.84 7.0 2.99 296.68
Kiddies' Margherita 4268.24 49.42 34.56 76.34 2.14 1739.2
Flapjack 1859 6.0 47 25.8 0.7 134
Little Chino 377 2.0 9 5.0 0.2 60
Cappuccino Cookie 242 0.5 6 3.4 0.1 36
CHICKEN STRIPS & ROSEMARY-SALTED FRIES
FRESHLYBAKED
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Scone*** 2964 14.4 92 29.6 3.1 570
Butter 608 0.2 0 16.4 0.0 166
Strawberry Jam 359 0.1 21 0.0 0.2 5
Whipped Cream (30ml) 436 0.6 <1 11.1 0.0 11
(*** excl. butter, jam and cheddar)
Served with butter, strawberry jam & whipped cream
Served with butter, strawberry jam & cheddar
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Bran*** 3374.73 15.76 49.32 68.34 14.1 836.6
Cheddar & Macon*** 3338.66 23.51 64.04 15.45 1.1 600
Cheddar & Bacon*** 3338.6 30.51 64.04 45.45 1.1 600
Cheddar & Parsley*** 2984.12 26.94 68.45 38.05 1.1 400
Blueberry*** 3724.5 16.39 105.21 44.91 5.3 580
Choc Chip*** 4001.70 17.45 111.87 49.50 5.3 611.7
Lemon Poppy*** 3818.58 17.57 103.44 47.83 5.3 543
Banana*** 3764.58 16.59 107.25 44.95 6.2 523.8
Strawberry, White Chocolate & Walnut*** 3262.86 14.66 84.07 43.81 4.6 290
Triple Chocolate*** 3699.82 15.24 100.77 47.80 4.6 370
Sun-dried Tomato, Danish-style Feta & Spinach 3607.79 25.38 71.41 50.77 2.82 1530.18
Butter 608 0.2 0 16.4 0.0 166
Strawberry Jam 359 0.1 21 0.0 0.2 5
Hot Cross Muffin 2723.52 5.07 90.08 30.42 2.19 8.2
Mocha Hot Cross Muffin 4061.39 12.83 123.95 46.89 2.67 41.73
Cheddar 494 7.4 <1 9.7 0.0 146
Low-Carb Choc Chip 2447.57 14.42 42.39 41.25 5.67 1841.01
(*** excl. butter, jam and cheddar)
MUFFINS
SCONES
M&B FAMOUS GIANT CHOCOLATE CHIP MUFFIN
ENERGY(kJ)
PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Snickerdoodles*** 102.85 0.23 3.31 1.12 0.04 12.52
Chocolate Crinkle 106.76 0.29 3.93 0.95 0.1 8.2
Cinnamon Ginger 187.6 0.38 6,35 2.02 0.09 11.75
BISCUIT
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
New Orleans French Toast 4033 41.5 78 52.9 4.6 2061
Flapjack Stack Plain ## 3024 15.5 65 58.9 2.0 124
Flapjack Stack Choc Chip ## 4174 17.3 98 58.9 2.0 124
Whipped Cream 436 0.6 1 11.1 0.0 11
Honey or Maple-flavoured Syrup 404 0.1 24 0.0 0.0 81
(## excl. whipped cream & syrup)
SWEET & SAVOURY
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Lemon Meringue Slice # 5398 23.7 207 39.1 1.4 630
Carrot Cake Slice # 4965 13.7 154 56.7 3.9 993
Cheesecake Slice # 5259 25.4 110 79.9 0.6 1048
Rich Chocolate Cake Slice # 5882 24.3 187 60.4 8.0 509
Millionaire Chocolate Caramel Layer Cake Slice # 2752 8.7 83 46.1 2.2 436
Blueberry Lemonade Cheesecake Slice # 3133 11.5 90 38.9 0.7 604
Whipped Cream 872 1.2 <1 22.2 0.0 22
Ice Cream 521 2.1 14 6.6 0.0 48
(# excl. whipped cream & ice cream)
Served with whipped cream or ice creamCAKE SLICE
ENERGY(kJ)
PROTEIN(g)
CARBS (g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Choc Chip 3970 9.1 124 47.0 1.9 517
M&B GIANT COOKIE
LEMON MERINGUE PIE
NUTRITIOUS & DELICIOUS
ENERGY (kJ) PROTEIN(g)
CARBS(g)
TTL FAT(g)
DIETARY FIBRE(g)
TTL SODIUM(mg)
Yoghurt Fruit & Nut Bowl 1564.37 7.48 51 17.16 2.93 18.97
Power Oats 2558.92 17.51 80.45 24.33 9.43 296.05
Poached Eggs on Rye 1827.22 23.09 37.81 20.61 7.4 437.1
Mozzarella, Basil & Sun-dried Tomato Frittata (per 2) 2125.75 26.12 12.21 39.51 1.51 617.42
Avo on Toast (excl bread) 749.85 1.79 6.48 17.37 4.49 8.03
Chickpea Mayo Toastie 3095.01 20.89 65.68 39.25 12.3 897.37
Vegetarian Open Sandwich-WW-Rye
1545.031549.24
13.2914.24
32.5933.09
18.4719.77
8.249.94
730.22677.22
Smoked Trout Open Sandwich-WW-Rye
1510.641514.85
15.9216.57
21.7622.26
16.0617.36
2.794.49
943.76890.76
Vegetarian Omelette (excl bread) 2498.45 18.01 7.24 55.79 0.86 938.69
Low Carb Breakfast 2559.41 26.25 10.72 52.15 5.48 1262.7
Rainbow Chicken Salad 3071.33 27.53 9.97 64.65 3.7 296.06
Harvest Quinoa Salad 2896.68 17.18 53.45 45.75 5.29 1037.93
Grilled Chicken Breast & Salad 2015.89 32.37 15.8 31.31 1.2 827.42
Bare Caprese Chicken Burger Bowl 1810.40 36.23 9.24 28.17 4.5 1110.97
Summer Tapas Plate 2998.60 13.01 23.64 63.71 17 1544.09
Kiddies' Oats 1752.84 13.92 55.11 17.05 5.78 91.34
Kiddies' Grilled Chicken Strips & Side salad 1448.69 21.08 11.94 23.3 1.12 700.19
Kiddies' Avo & Egg on toast (excl toast) 1082.24 7.5 5.5 23.62 4.02 75.2
sit-down
Smoked TroutSandwich
GLUTEN WHEAT COW'S MILK SOYA EGG NUTS SULPHATES
Yoghurt Fruit & Nut Bowl X X
Power Oats X X X
Poached Eggs on Rye X X X X
Mozzarella, Basil & Sun-dried Tomato Frittata (per 2) X X
Avo on Toast (excl bread)
Chickpea Mayo Toastie X X X X
Vegetarian Open Sandwich-WW-Rye
XX
XX
XX
Smoked Trout Open Sandwich-WW-Rye
XX
XX
XX
Vegetarian Omelette (excl bread) X X
Low Carb Breakfast X X
Rainbow Chicken Salad X X
Harvest Quinoa Salad X X
Grilled Chicken Breast & Salad X X
Bare Caprese Chicken Burger Bowl X X X
Summer Tapas Plate X X X
Kiddies' Oats X X X
Kiddies' Grilled Chicken Strips & Side salad X X
Kiddies' Avo & Egg on toast (excl toast) X X
low carb breakfast