Your Recipe

Spelt Salad with Apples, Cheddar and Scallions

Ingredient Amount Calories
Apple 118g 61kcal
Lemon juice 43.2g 10kcal
Garlic 3g 4kcal
Olive oil 28g 248kcal
Parsley fresh 15.4g 6kcal
Onions, spring or scallions (includes tops and bulb), raw 52g 17kcal
Flour, spelt, whole grain 102g 371kcal
Mustard coarse grain 5.2g 0kcal
Cheese, cheddar, sharp, sliced 58.7g 241kcal

Recipe Instructions:

Ingredients
1 cup uncooked spelt prepared according to package instructions
1 juice of lemon
2 tablespoons extra virgin olive oil
1 clove garlic minced
1 teaspoon whole grain mustard
salt and pepper to taste
2 ounces sharp cheddar cut in bite-sized cubes
1 cup diced apples
1/2 cup scallions minced
1/4 cup parsley minced
Instructions
Prepare spelt according to package instructions and place in a large salad bowl.
Drizzle lemon juice, olive oil, garlic, mustard, salt and pepper over the bowl and toss well until spelt is evenly coated in vinaigrette.
Stir in cheese cubes, apples, scallions and parsley. Toss again and check for seasoning before serving.

Nutrition Facts
Portion Size 71 g | ml
Amount Per Portion 159
667
kcal
kilojoules
% Daily Value *
Total Fat 8.5g 11%
Saturated Fat 2.6g 13%
Sodium 67mg 3%
Total Carbohydrate 16g 6%
Dietary Fiber 2.4g 9%
Sugar 2.5g
Protein 5.2g 10%
Vitamin D 0.1mcg 0%
Calcium 87mg 7%
Iron 1mg 6%
Potassium 136mg 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 41.459 mcg 5%
Thiamin [B1] 0.066 mg 6%
Riboflavin [B2] 0.083 mg 6%
Niacin [B3] 1.041 mg 7%
Pantothenic acid [B5] 0.088 mg 2%
Vitamin B6 0.073 mg 4%
Cobalamin [B12] 0.086 mcg 0%
Floate [B9] 20.595 mcg 0%
Vitamin C 8.89 mg 10%
Vitamin D 0.098 mcg 0%
Vitamin E 0.862 mg 6%
Vitamin K 64.36 mcg 54%
Betaine 0.024 mg 0%
Choline 3.603 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 16.4 g 6%
Sugars 2.5 g 5%
Dietary fiber 2.4 g 9%
Carbohydrate 3.5 g 0%
Net carbs 13.9g
Aminoacids
Nutrient Amount DV
Alanine 0.097 g 0%
Arginine 0.125 g 0%
Aspartic acid 0.231 g 0%
Cysteine 0.015 g 0%
Glutamic acid 0.603 g 0%
Glycine 0.062 g 0%
Histidine 0.075 g 0%
Isoleucine 0.138 g 0%
Leucine 0.257 g 0%
Lysine 0.216 g 0%
Methionine 0.061 g 0%
Phenylalanine 0.134 g 0%
Proline 0.28 g 0%
Serine 0.15 g 0%
Threonine 0.118 g 0%
Tryptophan 0.035 g 0%
Tyrosine 0.136 g 0%
Valine 0.175 g 0%
Minerals
Nutrient Amount DV
Calcium 87.01 mg 7%
Copper 0.11 mg 13%
Fluoride 0.65 mcg 0%
Iron 1.01 mg 6%
Magnesium 28.28 mg 7%
Manganese 0.54 mg 23%
Phosphorus 114.74 mg 9%
Potassium 135.59 mg 3%
Selenium 4.52 mcg 8%
Sodium 66.79 mg 3%
Zinc 1.05 mg 10%
Other
Nutrient Amount DV
Water 39.16 g 0%
Ash 0.807 g 0%