Your Recipe

Kale Salad

Ingredient Amount Calories
Apple 200g 104kcal
Lemon juice 28.8g 6kcal
Kale 210g 74kcal
Cheese feta 37.5g 99kcal
Pumpkin Seeds (roasted) 11.5g 51kcal
Olive oil 42g 371kcal
Sea salt 6g 0kcal
Black pepper, ground 1.15g 3kcal

Recipe Tags:

Vegetarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
10 cups sliced kale (about 1 bunch)
1 medium apple, thinly sliced
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon salt
1/2 teaspoon pepper
1/4 cup crumbled feta cheese
1/4 cup salted pumpkin seeds or pepitas

Directions
Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, 2-3 minutes; stir in apple.
In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds.

Nutrition Facts
Portion Size 67 g | ml
Amount Per Portion 89
371
kcal
kilojoules
% Daily Value *
Total Fat 7g 9%
Saturated Fat 1.5g 7%
Sodium 363mg 16%
Total Carbohydrate 5.9g 2%
Dietary Fiber 2g 7%
Sugar 3g
Protein 1.8g 4%
Vitamin D 0mcg 0%
Calcium 93mg 7%
Iron 0.6mg 3%
Potassium 141mg 3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 69.954 mcg 8%
Thiamin [B1] 0.043 mg 4%
Riboflavin [B2] 0.139 mg 11%
Niacin [B3] 0.388 mg 2%
Pantothenic acid [B5] 0.165 mg 3%
Vitamin B6 0.071 mg 4%
Cobalamin [B12] 0.079 mcg 0%
Floate [B9] 19.399 mcg 0%
Vitamin C 27.065 mg 30%
Vitamin D 0.019 mcg 0%
Vitamin E 0.99 mg 7%
Vitamin K 106.3 mcg 89%
Betaine 0.122 mg 0%
Choline 1.919 mg 0%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 5.9 g 2%
Sugars 3 g 6%
Dietary fiber 2 g 7%
Carbohydrate 5.8 g 0%
Net carbs 2.9g
Aminoacids
Nutrient Amount DV
Alanine 0.085 g 0%
Arginine 0.111 g 0%
Aspartic acid 0.152 g 0%
Cysteine 0.018 g 0%
Glutamic acid 0.256 g 0%
Glycine 0.064 g 0%
Histidine 0.073 g 0%
Isoleucine 0.099 g 0%
Leucine 0.147 g 0%
Lysine 0.126 g 0%
Methionine 0.031 g 0%
Phenylalanine 0.086 g 0%
Proline 0.125 g 0%
Serine 0.103 g 0%
Threonine 9.884 g 0%
Tryptophan 0.024 g 0%
Tyrosine 0.07 g 0%
Valine 0.117 g 0%
Minerals
Nutrient Amount DV
Calcium 93.06 mg 7%
Copper 0.04 mg 4%
Fluoride 0.87 mcg 0%
Iron 0.58 mg 3%
Magnesium 15.6 mg 4%
Manganese 0.28 mg 12%
Phosphorus 34.83 mg 3%
Potassium 140.56 mg 3%
Selenium 0.95 mcg 2%
Sodium 362.73 mg 16%
Zinc 0.4 mg 4%
Other
Nutrient Amount DV
Water 50.911 g 0%
Ash 0.764 g 0%