Your Recipe

Kale Salad

Ingredient Amount Calories
Lemon juice 30g 7kcal
Kale 200g 70kcal
Almonds 20g 116kcal
Maple Syrups 15g 39kcal
Olive oil 60g 530kcal
Cheese, parmesan, grated 25g 105kcal
Mustard, prepared, yellow 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.

Nutrition Facts
Portion Size 96 g | ml
Amount Per Portion 241
1007
kcal
kilojoules
% Daily Value *
Total Fat 20g 26%
Saturated Fat 3.3g 17%
Sodium 151mg 7%
Total Carbohydrate 13g 5%
Dietary Fiber 3.1g 11%
Sugar 8.6g
Protein 4.4g 9%
Vitamin D 0mcg 0%
Calcium 201mg 15%
Iron 1.2mg 6%
Potassium 244mg 5%
* 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 134.963 mcg 15%
Thiamin [B1] 0.076 mg 6%
Riboflavin [B2] 0.304 mg 23%
Niacin [B3] 0.834 mg 5%
Pantothenic acid [B5] 0.251 mg 5%
Vitamin B6 0.093 mg 5%
Cobalamin [B12] 0.084 mcg 0%
Floate [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%
Betaine 0.205 mg 0%
Choline 5.126 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 13.4 g 5%
Sugars 8.6 g 17%
Dietary fiber 3.1 g 11%
Carbohydrate 6.3 g 0%
Net carbs 4.8g
Aminoacids
Nutrient Amount DV
Alanine 0.126 g 0%
Arginine 0.208 g 0%
Aspartic acid 0.268 g 0%
Cysteine 0.031 g 0%
Glutamic acid 0.485 g 0%
Glycine 0.145 g 0%
Histidine 0.114 g 0%
Isoleucine 0.127 g 0%
Leucine 0.18 g 0%
Lysine 0.119 g 0%
Methionine 0.023 g 0%
Phenylalanine 0.134 g 0%
Proline 0.14 g 0%
Serine 0.11 g 0%
Threonine 0.098 g 0%
Tryptophan 0.028 g 0%
Tyrosine 0.076 g 0%
Valine 0.125 g 0%
Minerals
Nutrient Amount DV
Calcium 201.34 mg 15%
Copper 0.08 mg 9%
Fluoride 0.02 mcg 0%
Iron 1.16 mg 6%
Magnesium 34.23 mg 8%
Manganese 0.71 mg 31%
Phosphorus 93.95 mg 8%
Potassium 243.55 mg 5%
Selenium 3.34 mcg 6%
Sodium 150.93 mg 7%
Zinc 0.7 mg 6%
Other
Nutrient Amount DV
Water 56.83 g 0%
Ash 1.452 g 0%