Your Recipe

Kale Salad

Složka Množství Kalorie
Citronová šťáva 30g 7kcal
Kapusta 200g 70kcal
Mandle 20g 116kcal
Javorové sirup 15g 39kcal
Olivový olej 60g 530kcal
Sýr, parmezán, strouhaný 25g 105kcal
Hořčice 5g 3kcal
Cranberries, dried, sweetened 30g 92kcal

Recipe Tags:

OMAD

Recipe Tags:

Salad

Recipe Instructions:

Ingredients:
• 1 bunch kale, stems removed and leaves thinly sliced
• 1/4 cup extra virgin olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste
• Optional add-ins: sliced almonds, dried cranberries, grated Parmesan cheese
Instructions:
1. In a large bowl, massage kale leaves with olive oil for 2-3 minutes until leaves soften.
2. In a small bowl, whisk together lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper.
3. Pour the dressing over the kale and toss well to coat.
4. Optionally, add sliced almonds, dried cranberries, or grated Parmesan cheese for extra flavor and texture.
5. Serve immediately, or let the salad sit for 10-15 minutes before serving to allow flavors to meld.

nutriční údaje
Velikost porce 96 g | ml
Množství na porci 241
1007
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 26%
Nasycené tuky 3.3g 17%
Sodík 151mg 7%
Sacharidy celkem 13g 5%
Vláknina 3.1g 11%
Cukr 8.6g
Bílkoviny 4.4g 9%
Vitamin D 0mcg 0%
Vápník 201mg 15%
Železo 1.2mg 6%
Draslík 244mg 5%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 134.963 mcg 15%
Thiamin [B1] 0.076 mg 6%
Riboflavin [B2] 0.304 mg 23%
Niacin [B3] 0.834 mg 5%
Kyselina pantotenová [B5] 0.251 mg 5%
Vitamin B6 0.093 mg 5%
Kobalamin [B12] 0.084 mcg 0%
Floát [B9] 34.788 mcg 0%
Vitamin C 49.621 mg 55%
Vitamin D 0 mcg 0%
Vitamin E 3.943 mg 26%
Vitamin K 204.968 mcg 171%
Betain 0.205 mg 0%
Cholin 5.126 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 13.4 g 5%
Sugars 8.6 g 17%
Vláknina 3.1 g 11%
Carbohydrate 6.3 g 0%
Čisté sacharidy 4.8g
aminokyseliny
živina Množství DV
Alanin 0.126 g 0%
Arginin 0.208 g 0%
Kyselina asparagová 0.268 g 0%
Cystein 0.031 g 0%
kyselina glutamová 0.485 g 0%
Glycin 0.145 g 0%
Histidin 0.114 g 0%
Izoleucin 0.127 g 0%
Leucin 0.18 g 0%
Lysin 0.119 g 0%
Metionin 0.023 g 0%
Fenylalanin 0.134 g 0%
Prolin 0.14 g 0%
Serin 0.11 g 0%
Treonin 0.098 g 0%
Tryptofan 0.028 g 0%
Tyrosin 0.076 g 0%
Valin 0.125 g 0%
Minerály
živina Množství DV
Vápník 201.34 mg 15%
Měď 0.08 mg 9%
Fluorid 0.02 mcg 0%
Železo 1.16 mg 6%
Hořčík 34.23 mg 8%
Mangan 0.71 mg 31%
Fosfor 93.95 mg 8%
Draslík 243.55 mg 5%
Selen 3.34 mcg 6%
Sodík 150.93 mg 7%
Zinek 0.7 mg 6%
další
živina Množství DV
Voda 56.83 g 0%
Popel 1.452 g 0%