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Buckwheat pancakes with red lentils and kohlrabi

4 / Portions

Contains allergens

Milk Lactose Buckwheat Tomato Salicylates Histamine Egg Legumes Rapeseed Onion Cabbage Oxalates Paprika Iodine Chili peppers Capsicum Black Pepper

Ingredients - 13

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Cow’s Milk 1.5%

kcal: 441.6

3.75 x Cup

(250 g)

Protein 31.88g Fat 14.06g Carbohydrates 46.88g

Cow’s Milk 1.5%

Nutrients

Ash 0.7 g

Calcium 120 mg

Carbohydrate 5 g

Chloride 100 mg

Cholesterol 5 mg

Chromium 0.2 µg

Copper 0.01 mg

Fat 1.5 g

Fatty monounsaturated 0.35 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.96 g

Fatty trans 0.05 g

Fiber 1 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 2 mg

Glicemyc Index 31 µg

Glutamine 0.2 g

Iodine 15 µg

Iron 0.1 mg

KJ 197 kJ

Kcal 47 kcal

Lactose 4.8 g

Leucine 0.35 g

Lysine 0.27 g

Magnesium 12 mg

Manganese 0.02 mg

Molybdenum 5 µg

Omega 3 0.02 g

Omega 6 0.03 g

Phosphorus 97 mg

Potassium 141 mg

Protein 3.4 g

Salt 0.11 g

Selenium 1.3 µg

Sodium 45 mg

Sucrose 0.2 g

Sugar 5 g

Total sugar alcohols 1 g

Tryptophan 0.05 g

Vitamin A 20 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.17 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.35 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 5 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.01 µg

Vitamin E 0.05 mg

Vitamin K 0.3 µg

Water 88.5 g

Zinc 0.37 mg

Cow’s Milk 1.5%

Buckwheat Flour 2

kcal: 6.8

2 x Cup

(1 g)

Protein 0.23g Fat 0.04g Carbohydrates 1.37g

Buckwheat Flour 2

Nutrients

Ash 2.3 g

Calcium 24 mg

Carbohydrate 68.4 g

Chlorine 10 mg

Cholesterol 1 mg

Chromium 1 µg

Copper 0.4 mg

Fat 2.2 g

Fatty monounsaturated 0.5 g

Fatty polyunsaturated 0.6 g

Fatty saturated 0.3 g

Fatty trans 1 g

Fiber 10 g

Fiber insoluble 8.5 g

Fiber soluble 1.5 g

Iodine 2.5 µg

Iron 2.5 mg

KJ 1399 kJ

Kcal 335 kcal

Lysine 0.5 g

Magnesium 160 mg

Manganese 1.1 mg

Molybdenum 1 µg

Natron 17 g

Omega 3 0.03 g

Omega 6 0.57 g

Phosphorus 260 mg

Potassium 285 mg

Protein 11.5 g

Salt 0 g

Selenium 2.8 µg

Sodium 1 mg

Sugar 0.4 g

Sugar added 1 g

Tryptophan 0.15 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.55 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 4.75 mg

Vitamin B5 (Pantothenic acid) 1.53 mg

Vitamin B6 (Pyridoxine) 0.34 mg

Vitamin B9 (Folate) 66.8 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 0.05 mg

Vitamin K 390 µg

Water 12.1 g

Zinc 2.3 mg

Buckwheat Flour 2

Tomato Concentrate 30%

kcal: 1.1

1 x Cup

(1 g)

Protein 0.06g Fat 0.02g Carbohydrates 0.17g

Tomato Concentrate 30%

Nutrients

Ash 2.1 g

Beta-Cryptoxanthin 110 µg

Calcium 55 mg

Carbohydrate 16.7 g

Carotene Beta 3500 mg

Cholesterol 1 mg

Citric acid 1.2 mg

Copper 0.11 mg

Fat 1.5 g

Fatty monounsaturated 0.17 g

Fatty polyunsaturated 0.72 g

Fatty saturated 0.27 g

Fatty trans 1 g

Fiber 2.8 g

Fiber insoluble 2 g

Fiber soluble 0.8 g

Fructose 5.3 g

Glucose 4.2 g

Glutamic acid 1.05 g

Iron 1.9 mg

KJ 343 kJ

Kcal 82 kcal

Lutein + zeaxanthin 150 mg

Lycopene 21.8 µg

Magnesium 51 mg

Malic acid 0.3 g

Manganese 0.23 mg

Omega 3 0.03 g

Omega 6 0.69 g

Phosphorus 74 mg

Potassium 1072 mg

Protein 5.6 g

Salt 0.08 g

Sodium 30 mg

Sucrose 0.8 g

Sugar 10.3 g

Vitamin A 575 µg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 4.07 mg

Vitamin B6 (Pyridoxine) 0.57 mg

Vitamin B9 (Folate) 28 µg

Vitamin C (Ascorbic acid) 38.1 mg

Vitamin E 2.3 mg

Vitamin K 5.1 µg

Water 74.3 g

Zinc 0.99 mg

Tomato Concentrate 30%

Water

kcal: 21.3

0.5 x Cup

(250 g)

Protein 1.25g Fat 1.25g Carbohydrates 1.25g

Water

Nutrients

Ash 1 g

Calcium 0.2 mg

Carbohydrate 1 g

Chloride 1.34 mg

Fat 1 g

Fiber 1 g

Fluoride 0.01 mg

KJ 1 kJ

Kcal 1 kcal

Magnesium 0.02 mg

Ph 7 µg

Potassium 0.2 mg

Protein 1 g

Salt 1 g

Sodium 0.92 mg

Sugar 1 g

Water 100 g

Water

Whole Chicken Eggs (S)

kcal: 60.1

1 x Piece

(43 g)

Protein 5.38g Fat 4.17g Carbohydrates 0.26g

Whole Chicken Eggs (S)

Nutrients

Ash 1.1 g

Beta-Cryptoxanthin 20 µg

Calcium 47 mg

Carbohydrate 0.6 g

Chlorine 170 mg

Cholesterol 360 mg

Copper 0.06 mg

Fat 9.7 g

Fatty monounsaturated 4.34 g

Fatty polyunsaturated 0.73 g

Fatty saturated 3 g

Fatty trans 0.02 g

Fiber 1 g

Iron 2.2 mg

KJ 615 kJ

Kcal 147 kcal

Lutein + zeaxanthin 380 mg

Lycopene 1 µg

Magnesium 12 mg

Manganese 0.03 mg

Omega 3 0.04 g

Omega 6 0.69 g

Phosphorus 204 mg

Potassium 133 mg

Protein 12.5 g

Retinol 272 µg

Salt 0.35 g

Selenium 30.7 µg

Sodium 141 mg

Sugar 0.6 g

Vitamin A 272 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1.6 µg

Vitamin B2 (Riboflavin) 0.54 mg

Vitamin B3 (Niacin) 0.06 mg

Vitamin B4 (Choline) 294 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 47 µg

Vitamin D 1.7 µg

Vitamin D3 1.7 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 75.8 g

Zinc 1.76 mg

Whole Chicken Eggs (S)

Red Lentils, Dry Seeds

kcal: 0.9

0.25 x Piece

(1 g)

Protein 0.06g Fat 0.01g Carbohydrates 0.14g

Red Lentils, Dry Seeds

Nutrients

Ash 3.1 g

Beta-sitosterol 85 mg

Calcium 46 mg

Campesterol 12 g

Carbohydrate 57.5 g

Chlorine 80 mg

Cholesterol 1 mg

Copper 0.85 mg

Fat 3 g

Fatty monounsaturated 0.54 g

Fatty polyunsaturated 1.41 g

Fatty saturated 0.45 g

Fatty trans 1 g

Fiber 8.9 g

Fiber insoluble 6.4 g

Fiber soluble 2.5 g

Folate 181 µg

Fructose 0.3 g

Glicemyc Index 32 µg

Glucose 0.4 g

Iron 5.8 mg

Isoleucine 0.98 g

KJ 1477 kJ

Kcal 353 kcal

Leucine 1.9 g

Lysine 1.63 g

Magnesium 71 mg

Manganese 1.35 mg

Omega 3 0.11 g

Omega 6 1.29 g

Phenylalanine 1.3 g

Phosphorus 301 mg

Phytosterols 120 mg

Potassium 874 mg

Protein 25.4 g

Salt 0.01 g

Selenium 8.3 µg

Sodium 2 mg

Starch 50.2 g

Stigmasterol 15 g

Sucrose 1.1 g

Threonine 0.93 g

Total sugar alcohols 1 g

Tryptophan 0.27 g

Valine 1.1 g

Vitamin A 10 µg

Vitamin B1 (Thiamin) 1.07 mg

Vitamin B2 (Riboflavin) 0.46 mg

Vitamin B3 (Niacin) 2.4 mg

Vitamin B6 (Pyridoxine) 0.6 mg

Vitamin C (Ascorbic acid) 3 mg

Vitamin E 0.22 mg

Vitamin K 5 µg

Water 10.4 g

Zinc 3.34 mg

Red Lentils, Dry Seeds

Cold-Pressed Rapeseed Oil

kcal: 363.2

4 x Tablespoon

(10 ml)

Protein 0.4g Fat 40g Carbohydrates 0.4g

Cold-Pressed Rapeseed Oil

Nutrients

Alpha Linolenic Acid 10 g

Ash 1 g

Beta-sitosterol 350 mg

Carbohydrate 1 g

Cholesterol 1 mg

Erucic Acid 0.3 g

Fat 100 g

Fatty monounsaturated 60.76 g

Fatty polyunsaturated 28.6 g

Fatty saturated 5.25 g

Fatty trans 0.1 g

Fiber 1 g

KJ 3762 kJ

Kcal 900 kcal

Linoleic Acid 18.6 g

Monounsaturated fat 18:1 c 60.76 g

Oleic Acid 60.76 g

Omega 3 10 g

Omega 6 18.6 g

Phytosterols 700 mg

Polyunsaturated fat 18:2 n-6 18.6 g

Protein 1 g

Salt 1 g

Saturated fat 16:0 3.8 g

Saturated fat 18:0 1.1 g

Sodium 1 mg

Sugar 1 g

Vitamin E 29.05 mg

Vitamin K 71.3 µg

Water 1 g

Cold-Pressed Rapeseed Oil

Onion

kcal: 18

0.25 x Piece

(170 g)

Protein 0.47g Fat 0.04g Carbohydrates 3.95g

Onion

Nutrients

Ash 0.6 g

Calcium 23 mg

Carbohydrate 9.3 g

Chlorine 15 mg

Cholesterol 1 mg

Copper 0.06 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.02 g

Fatty saturated 0.04 g

Fiber 1.7 g

Fiber insoluble 0.85 g

Fiber soluble 0.85 g

Fructose 1.2 g

Glicemyc Index 15 µg

Glucose 1.8 g

Iron 0.2 mg

KJ 167 kJ

Kcal 40 kcal

Lutein 10 µg

Magnesium 10 mg

Manganese 0.17 mg

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 14 mg

Potassium 146 mg

Protein 1.1 g

Selenium 0.5 µg

Sodium 4 mg

Starch 1.2 g

Sucrose 2.2 g

Sugar 4.2 g

Sulfur 30 mg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 7 mg

Vitamin E 0.02 mg

Vitamin K 0.4 µg

Water 89 g

Zeaxanthin 5 µg

Zinc 0.24 mg

Onion

Kale

kcal: 8.8

1 x Handfull

(20 g)

Protein 0.66g Fat 0.14g Carbohydrates 1.22g

Kale

Nutrients

Ash 1.5 g

Calcium 157 mg

Carbohydrate 6.1 g

Carotene Beta 5410 mg

Cholesterol 1 mg

Copper 0.09 mg

Fat 0.7 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.26 g

Fatty saturated 0.05 g

Fiber 3.8 g

Fiber insoluble 3 g

Fiber soluble 0.8 g

Folate 34 µg

Fructose 0.1 g

Glucose 0.1 g

Iron 1.7 mg

Kcal 35 kcal

Lutein + zeaxanthin 39.55 mg

Magnesium 30 mg

Manganese 0.55 mg

Omega 3 0.12 g

Omega 6 0.09 g

Phosphorus 56 mg

Potassium 530 mg

Protein 3.3 g

Salt 0.03 g

Sodium 12 mg

Sucrose 1 g

Sugar 1.2 g

Vitamin ARE 892 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 1.6 mg

Vitamin B6 (Pyridoxine) 0.27 mg

Vitamin C (Ascorbic acid) 120 mg

Vitamin E 1.7 mg

Vitamin K 704.5 µg

Water 84.5 g

Zinc 0.44 mg

Kale

10.

Ground Sweet Paprika

kcal: 0.4

0.5 x Teaspoon

(3 g)

Protein 0.01g Fat 0g Carbohydrates 0.09g

Ground Sweet Paprika

Nutrients

Ash 0.2 g

Beta-carotene 18000 µg

Calcium 7 mg

Carbohydrate 6.03 g

Chlorine 10 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.3 g

Fiber 2.1 g

Iron 0.43 mg

KJ 117 kJ

Kcal 28 kcal

Lutein + zeaxanthin 740 mg

Magnesium 12 mg

Manganese 0.08 mg

Phosphorus 26 mg

Potassium 211 mg

Protein 0.99 g

Selenium 0.1 µg

Sodium 4 mg

Sugar 4.2 g

Vitamin A 3131 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.08 mg

Vitamin B3 (Niacin) 0.97 mg

Vitamin B6 (Pyridoxine) 0.29 mg

Vitamin C (Ascorbic acid) 127.7 mg

Vitamin E 1.58 mg

Vitamin K 4.9 µg

Water 89.5 g

Zinc 0.25 mg

Ground Sweet Paprika

11.

White Salt

kcal: 0.2

1 x Gram

(1 g)

Protein 0.01g Fat 0.01g Carbohydrates 0.01g

White Salt

Nutrients

Calcium 29 mg

Carbohydrate 1 g

Chloride 59500 mg

Copper 0.16 mg

Fat 1 g

Fiber 1 g

Fluoride 1 mg

Iodine 0.01 µg

Iron 0.2 mg

Kcal 1 kcal

Magnesium 290 mg

Manganese 0.14 mg

Phosphorus 8 mg

Potassium 8 mg

Protein 1 g

Salt 100000 g

Selenium 1 µg

Sodium 38850 mg

Sugar 1 g

Water 0.2 g

Zinc 0.08 mg

White Salt

12.

Ground Chili Pepper

kcal: 4.1

0.25 x Piece

(4 g)

Protein 0.12g Fat 0.17g Carbohydrates 0.53g

Ground Chili Pepper

Nutrients

Ash 7.6 g

Beta-carotene 25.6 µg

Calcium 148 mg

Carbohydrate 53.07 g

Cholesterol 1 mg

Fat 17.1 g

Fatty monounsaturated 2.5 g

Fatty polyunsaturated 9.8 g

Fatty saturated 2.2 g

Fiber 33.9 g

Iron 7.2 mg

Kcal 314 kcal

Lutein + zeaxanthin 0.9 mg

Magnesium 152 mg

Omega 3 2.2 g

Omega 6 7.6 g

Phosphorus 293 mg

Potassium 2014 mg

Protein 12.43 g

Sodium 78 mg

Sugar 5.3 g

Vitamin A 2081 µg

Vitamin B1 (Thiamin) 0.42 mg

Vitamin B2 (Riboflavin) 0.87 mg

Vitamin B3 (Niacin) 8.7 mg

Vitamin B6 (Pyridoxine) 2.45 mg

Vitamin B9 (Folate) 68 µg

Vitamin C (Ascorbic acid) 7.2 mg

Vitamin E 29.83 mg

Vitamin K 80.3 µg

Water 8.8 g

Zinc 2.48 mg

Ground Chili Pepper

13.

Black Pepper

kcal: 3.3

1 x Gram

(1 g)

Protein 0.11g Fat 0.03g Carbohydrates 0.65g

Black Pepper

Nutrients

Ash 4.4 g

Calcium 443 mg

Carbohydrate 64.81 g

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.3 mg

Fat 3.26 g

Fatty monounsaturated 0.74 g

Fatty polyunsaturated 0.99 g

Fatty saturated 1.39 g

Fatty trans 1 g

Fiber 26.5 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 1 mg

Iodine 1 µg

Iron 9.7 mg

KJ 1050 kJ

Kcal 251 kcal

Magnesium 171 mg

Manganese 5.6 mg

Molybdenum 1 µg

Omega 3 0.04 g

Omega 6 0.95 g

Phosphorus 158 mg

Potassium 1329 mg

Protein 10.95 g

Salt 0.05 g

Selenium 0.3 µg

Sodium 20 mg

Sugar 0.64 g

Sulfur 1 mg

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.18 mg

Vitamin B3 (Niacin) 1.1 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 17 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin E 1 mg

Vitamin K 164 µg

Water 12.46 g

Zinc 1.2 mg

Black Pepper

930 kcal

Protein 40.64g

Fat 59.94g

Carbs 56.92g

Fiber 0g

Recipe preparation steps

Naleśniki:Do dużej miski wsypujemy mąkę i sól, dodajemy jajko i 1/4 szklanki mleka, a następnie mieszamy na gładką masę.Dodajemy resztę mleka, mieszamy i delikatnie pieprzymy.Na patelni na dość dużym ogniu rozgrzewamy olej (2 łyżki), wylewamy cienkie naleśniki i smażymy je ok. 40-50 sekund z jednej strony lub do zarumienienia brzegów. Przewracamy i na drugiej stronie smażymy jeszcze ok. 30 sekund.Farsz:Na rozgrzanym oleju (2 łyżki) lekko (przez ok. 2 minuty) podsmażamy pokrojoną w kostkę cebulę i przepłukaną soczewicę.Dodajemy przecier pomidorowy, wodę, jarmuż i przyprawy.Podgotowujemy to ok. 10-15 minut. Sugeruję aby najpierw dodać mniej wody a potem sukcesywnie ją dolewać kiedy całość mocno zgęstnieje a soczewica nadal będzie twarda. I tak trzeba kontrolować sytuację podczas smażenia dążymy do tego aby konsystencja była gęsta i treściwa, a soczewica miękka.Faszerujemy naleśniki farszem. Uwaga! Liczba porcji powstałych z przepisu: 4. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alpha Linolenic Acid	4 g	1 g
Ash	9.44 g	2.36 g
Beta-Cryptoxanthin	9.7 µg	2.43 µg
Beta-carotene	270.26 µg	67.57 µg
Beta-sitosterol	140.21 mg	35.05 mg
Calcium	1194.1 mg	298.53 mg
Campesterol	0.03 g	0.01 g
Carbohydrate	56.92 g	14.23 g
Carotene Beta	1117 mg	279.25 mg
Chloride	1534.18 mg	383.54 mg
Chlorine	80.03 mg	20.01 mg
Cholesterol	202.78 mg	50.7 mg
Chromium	1.91 µg	0.48 µg
Citric acid	0.01 mg	0 mg
Cobalt	0.01 µg	0 µg
Copper	0.19 mg	0.05 mg
Erucic Acid	0.12 g	0.03 g
Fat	59.94 g	14.99 g
Fatty monounsaturated	29.5 g	7.38 g
Fatty polyunsaturated	12.32 g	3.08 g
Fatty saturated	12.46 g	3.11 g
Fatty trans	0.56 g	0.14 g
Fiber	13.84 g	3.46 g
Fiber insoluble	10.56 g	2.64 g
Fiber soluble	9.96 g	2.49 g
Fluoride	18.78 mg	4.7 mg
Folate	7.25 µg	1.81 µg
Fructose	0.58 g	0.15 g
Glicemyc Index	297.09 µg	74.27 µg
Glucose	0.83 g	0.21 g
Glutamic acid	0.01 g	0 g
Glutamine	1.88 g	0.47 g
Iodine	140.69 µg	35.17 µg
Iron	2.58 mg	0.64 mg
Isoleucine	0 g	0 g
Lactose	45 g	11.25 g
Leucine	3.28 g	0.82 g
Linoleic Acid	7.44 g	1.86 g
Lutein	4.25 µg	1.06 µg
Lutein + zeaxanthin	183.92 mg	45.98 mg
Lycopene	0.65 µg	0.16 µg
Lysine	2.54 g	0.63 g
Magnesium	138.14 mg	34.54 mg
Malic acid	0 g	0 g
Manganese	0.46 mg	0.12 mg
Molybdenum	46.91 µg	11.73 µg
Monounsaturated fat 18:1 c	24.3 g	6.08 g
Natron	0.34 g	0.09 g
Oleic Acid	24.3 g	6.08 g
Omega 3	4.25 g	1.06 g
Omega 6	8.16 g	2.04 g
Ph	8.75 µg	2.19 µg
Phenylalanine	0 g	0 g
Phosphorus	1025.92 mg	256.48 mg
Phytosterols	280.3 mg	70.08 mg
Polyunsaturated fat 18:2 n-6	7.44 g	1.86 g
Potassium	1602.66 mg	400.67 mg
Protein	40.64 g	10.16 g
Retinol	116.96 µg	29.24 µg
Salt	1002.84 g	250.71 g
Saturated fat 16:0	1.52 g	0.38 g
Saturated fat 18:0	0.44 g	0.11 g
Selenium	25.69 µg	6.42 µg
Sodium	878.03 mg	219.51 mg
Starch	0.64 g	0.16 g
Stigmasterol	0.04 g	0.01 g
Sucrose	3.03 g	0.76 g
Sugar	51.06 g	12.76 g
Sugar added	0.02 g	0.01 g
Sulfur	12.76 mg	3.19 mg
Threonine	0 g	0 g
Total sugar alcohols	9.38 g	2.35 g
Tryptophan	0.42 g	0.11 g
Valine	0 g	0 g
Vitamin A	378.31 µg	94.58 µg
Vitamin ARE	178.4 µg	44.6 µg
Vitamin B1 (Thiamin)	0.36 mg	0.09 mg
Vitamin B12 (Cobalamin)	4.46 µg	1.12 µg
Vitamin B2 (Riboflavin)	1.88 mg	0.47 mg
Vitamin B3 (Niacin)	1.59 mg	0.4 mg
Vitamin B4 (Choline)	267.05 mg	66.76 mg
Vitamin B5 (Pantothenic acid)	3.36 mg	0.84 mg
Vitamin B6 (Pyridoxine)	0.65 mg	0.16 mg
Vitamin B9 (Folate)	77.64 µg	19.41 µg
Vitamin C (Ascorbic acid)	38.97 mg	9.74 mg
Vitamin D	0.84 µg	0.21 µg
Vitamin D3	0.73 µg	0.18 µg
Vitamin E	13.1 mg	3.28 mg
Vitamin K	182.9 µg	45.73 µg
Water	1044.97 g	261.24 g
Zeaxanthin	2.13 µg	0.53 µg
Zinc	4.52 mg	1.13 mg

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#Vegan #Pickles #Fermented

Mega Pancakes with Chives

#Pancakes #Breakfast #Chive

Goulash Soup

#Soup #Hungarian #Beef

Dietetic Breton Beans

#Vegan #Breton Cuisine #Legume-based

Avocado and Banana Cocktail

#Fruit Cocktail #Vegan #Healthy

Mango Yogurt Cocktail

#Cocktail #Refreshing #Summer Drink

Spaghetti Bolognese - Lactose-Free

#Italian #Pasta #Lactose-Free

Mackerel Paste Canapés with Cucumber (Lighter Version)

#Appetizer #Light Meal #Seafood

Cauliflower Salad with Pears

#Cauliflower Salad #Pear Salad #Vegetarian

Apple-Nut Butter Oatmeal (light version, lactose-free)

#Breakfast #Light Meal #Lactose-Free

Lighter American Blueberries

#Blueberry Salad #Light Preparation #No-cook

Pasta with Cheese

#Pasta #Cheese-based #Italian

Avocado and Egg Sandwiches

#Sandwich #Breakfast #Quick Meal

Cinnamon Oatmeal Cookies with Raisins

#Dessert #Cookie #Oatmeal

Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach

#Vegetarian #Bulgur #One-pot Meal

Burrito

#Burrito #Mexican #Wrapped

Fit Tomato

#Fitness Food #Low Calorie #Healthy

Chocolate Hummus

#Vegan #Dip #Chocolate

Vegan Spaghetti in Tomato Sauce - Single-Pot

#Vegan #Single-pot #Italian

Sausages with Bread

#Sausage Dish #Comfort Food #Easy Recipe

Chicken in Soy Sauce with Honey, Ginger, and Sesame

#Asian-inspired #Baked Chicken #Soy-honey Marinade

Scrambled Eggs with Tomatoes

#Breakfast #Scrambled Eggs #Vegetarian

Fluffy Pancakes with Chocolate

#Pancakes #Chocolate #Breakfast

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