Your Recipe

Massaged Kale Salad with Lemon Tahini Dressing

Složka Množství Kalorie
Avokádo 150g 240kcal
Citronová šťáva 24g 5kcal
Kapusta 226.796g 79kcal
Paprika, červená, sladká 119g 31kcal
Sezamová semínka 2.96g 17kcal
Tahini 45g 268kcal
Jablečný mošt 65.5g 30kcal
Mořská sůl 0.75g 0kcal
Sójová omáčka s nízkým obsahem sodíku 32g 18kcal

Recipe Tags:

Raw Food Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/2 pound kale, stems removed then roughly chopped
1/8 teaspoon sea salt
1/4 cup apple cider vinegar
juice of 1 lemon
2 tablespoons nama shoyu or low sodium soy sauce
3 tablespoons sesame tahini
1 red bell pepper, diced
1 avocado, pitted and sliced
1 teaspoon sesame seeds

Instruction
In a large bowl, rinse then dry the chopped kale, then sprinkle it with sea salt. Using your hands, thoroughly massage the salt into the damp kale. Allow kale to sit for at least 10 minutes so it can begin to soften.
Meanwhile, in a small bowl, whisk together vinegar, lemon juice, nama shoyu and tahini until thoroughly combined. Pour the dressing over the massaged kale and toss to cover. Allow kale and dressing to marinate for 20-30 minutes, again to ensure the kale has broken down and is soft enough to eat.
When ready to serve, transfer the kale to your favorite serving dish, toss with avocado, peppers and sesame seeds. Enjoy!

nutriční údaje
Velikost porce 666 g | ml
Množství na porci 689
2881
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 52g 66%
Nasycené tuky 7.3g 37%
Sodík 1637mg 71%
Sacharidy celkem 51g 19%
Vláknina 27g 96%
Cukr 16g
Bílkoviny 22g 44%
Vitamin D 0mcg 0%
Vápník 839mg 65%
Železo 10mg 55%
Draslík 2172mg 46%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 745.258 mcg 83%
Thiamin [B1] 1.026 mg 85%
Riboflavin [B2] 1.43 mg 110%
Niacin [B3] 9.469 mg 59%
Kyselina pantotenová [B5] 3.792 mg 76%
Vitamin B6 1.23 mg 72%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 382.705 mcg 0%
Vitamin C 389.025 mg 432%
Vitamin D 0 mcg 0%
Vitamin E 6.663 mg 44%
Vitamin K 920.928 mcg 767%
Betain 14.651 mg 0%
Cholin 53.725 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 51 g 19%
Sugars 15.6 g 31%
Vláknina 26.8 g 96%
Carbohydrate 41.8 g 0%
Čisté sacharidy 35.4g
aminokyseliny
živina Množství DV
Alanin 1.162 g 0%
Arginin 1.915 g 0%
Kyselina asparagová 2.191 g 0%
Cystein 0.314 g 0%
kyselina glutamová 3.794 g 0%
Glycin 1.175 g 0%
Histidin 0.778 g 0%
Izoleucin 1.03 g 0%
Leucin 1.529 g 0%
Lysin 0.986 g 0%
Metionin 0.447 g 0%
Fenylalanin 1.07 g 0%
Prolin 1.113 g 0%
Serin 1.108 g 0%
Treonin 0.915 g 0%
Tryptofan 0.31 g 0%
Tyrosin 0.689 g 0%
Valin 1.153 g 0%
Minerály
živina Množství DV
Vápník 839.31 mg 65%
Měď 1.3 mg 144%
Fluorid 10.5 mcg 0%
Železo 9.96 mg 55%
Hořčík 213.13 mg 51%
Mangan 3.49 mg 152%
Fosfor 641.33 mg 51%
Draslík 2172.18 mg 46%
Selen 19.51 mcg 35%
Sodík 1636.51 mg 71%
Zinek 4.73 mg 43%
další
živina Množství DV
Voda 528.276 g 0%
Popel 12.028 g 0%