Your Recipe

Kale Salad

Ingredient Amount Calories
Apple 200g 104kcal
Lemon juice 28.8g 6kcal
Kale 210g 74kcal
Cheese feta 35g 93kcal
Pumpkin Seeds (roasted) 11.5g 51kcal
Salt, table 5.6g 0kcal
Olive oil 42g 371kcal
Black pepper 1.15g 3kcal

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 88
367
kcal
kilojoules
% Daily Value *
Total Fat 6.9g 9%
Saturated Fat 1.4g 7%
Sodium 336mg 15%
Total Carbohydrate 5.9g 2%
Dietary Fiber 2g 7%
Sugar 3g
Protein 1.8g 4%
Vitamin D 0mcg 0%
Calcium 92mg 7%
Iron 0.6mg 3%
Potassium 140mg 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 69.563 mcg 8%
Thiamin [B1] 0.042 mg 4%
Riboflavin [B2] 0.136 mg 10%
Niacin [B3] 0.385 mg 2%
Pantothenic acid [B5] 0.162 mg 3%
Vitamin B6 0.07 mg 4%
Cobalamin [B12] 0.074 mcg 0%
Floate [B9] 19.299 mcg 0%
Vitamin C 27.065 mg 30%
Vitamin D 0.018 mcg 0%
Vitamin E 0.989 mg 7%
Vitamin K 106.295 mcg 89%
Betaine 0.122 mg 0%
Choline 1.871 mg 0%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 5.9 g 2%
Sugars 3 g 6%
Dietary fiber 2 g 7%
Carbohydrate 5.9 g 0%
Net carbs 2.9g
Aminoacids
Nutrient Amount DV
Alanine 0.083 g 0%
Arginine 0.109 g 0%
Aspartic acid 0.149 g 0%
Cysteine 0.017 g 0%
Glutamic acid 0.248 g 0%
Glycine 0.064 g 0%
Histidine 0.071 g 0%
Isoleucine 0.097 g 0%
Leucine 0.142 g 0%
Lysine 0.123 g 0%
Methionine 0.03 g 0%
Phenylalanine 0.084 g 0%
Proline 0.12 g 0%
Serine 0.099 g 0%
Threonine 9.882 g 0%
Tryptophan 0.023 g 0%
Tyrosine 0.068 g 0%
Valine 0.114 g 0%
Minerals
Nutrient Amount DV
Calcium 91.61 mg 7%
Copper 0.03 mg 4%
Fluoride 0.89 mcg 0%
Iron 0.57 mg 3%
Magnesium 14.98 mg 4%
Manganese 0.28 mg 12%
Phosphorus 33.77 mg 3%
Potassium 139.75 mg 3%
Selenium 0.9 mcg 2%
Sodium 335.73 mg 15%
Zinc 0.39 mg 4%
Other
Nutrient Amount DV
Water 50.74 g 0%
Ash 1.446 g 0%