Your Recipe

Massaged Kale Salad with Lemon Tahini Dressing

Ingrédient Quantité Calories
Avocats 150g 240kcal
Jus de citron 24g 5kcal
Chou frisé 226.796g 79kcal
Poivron rouge 119g 31kcal
Graines de sésame 2.96g 17kcal
Tahini 45g 268kcal
Cidre de pomme 65.5g 30kcal
Sel de mer 0.75g 0kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 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!

Valeurs nutritives
Taille des portions 666 g | ml
Quantité par portion 689
2881
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 52g 66%
Gras saturés 7.3g 37%
Sodium 1637mg 71%
Total des glucides 51g 19%
Fibres alimentaires 27g 96%
Sucre 16g
Protéine 22g 44%
Vitamine D 0mcg 0%
Calcium 839mg 65%
Fer 10mg 55%
Potassium 2172mg 46%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 745.258 mcg 83%
Thiamine [B1] 1.026 mg 85%
Riboflavine [B2] 1.43 mg 110%
Niacine [B3] 9.469 mg 59%
Acide pantothénique [B5] 3.792 mg 76%
Vitamine B6 1.23 mg 72%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 382.705 mcg 0%
Vitamine C 389.025 mg 432%
Vitamine D 0 mcg 0%
Vitamine E 6.663 mg 44%
Vitamine K 920.928 mcg 767%
Bétaïne 14.651 mg 0%
Choline 53.725 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 51 g 19%
Sugars 15.6 g 31%
Fibres alimentaires 26.8 g 96%
Carbohydrate 41.8 g 0%
Glucides nets 35.4g
acides aminés
nutriment Quantité DV
Alanine 1.162 g 0%
Arginine 1.915 g 0%
Acide aspartique 2.191 g 0%
Cystéine 0.314 g 0%
Acide glutamique 3.794 g 0%
Glycine 1.175 g 0%
Histidine 0.778 g 0%
Isoleucine 1.03 g 0%
Leucine 1.529 g 0%
Lysine 0.986 g 0%
Méthionine 0.447 g 0%
Phénylalanine 1.07 g 0%
Proline 1.113 g 0%
Sérine 1.108 g 0%
Thréonine 0.915 g 0%
Tryptophane 0.31 g 0%
Tyrosine 0.689 g 0%
Valine 1.153 g 0%
Minéraux
nutriment Quantité DV
Calcium 839.31 mg 65%
Cuivre 1.3 mg 144%
Fluorure 10.5 mcg 0%
Fer 9.96 mg 55%
Magnésium 213.13 mg 51%
Manganèse 3.49 mg 152%
Phosphore 641.33 mg 51%
Potassium 2172.18 mg 46%
Sélénium 19.51 mcg 35%
Sodium 1636.51 mg 71%
Zinc 4.73 mg 43%
autres
nutriment Quantité DV
Eau 528.276 g 0%
Cendres 12.028 g 0%