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Healthy Salad

Żywność i napoje na bazie roślin Żywność na bazie roślin Produkty na bazie warzyw i owoców Produkty na bazie warzyw Pomidory i produkty z pomidorów Koncentrat pomidorowy Pflanzliche Lebensmittel und Getränke Pflanzliche Lebensmittel Getreide und Kartoffeln Brote Vorgebackene Brote Healthy Salad
30 min Preparation time
2 Portion
13 Number of ingredients needed for preparation
1382 Calories
691 kcal Contains 691 calories per portion.
30g Protein/Portion
8g Fat/Portion
124g Carbs/Portion
~ Fiber/Portion
Contains allergens
Meat Sulphites Mustard Iodine Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Tomato Histamine Salicylates Cucumber Chicken Sodium nitrite Ham Iodine Black Pepper Milk Lactose Vitamin B12 (Cobalamin) Rennet Safflower Sulphites Mustard Celery Wheat Rye Oats Barley Sesame Rapeseed Yeast Flaxseed Sunflower seeds Gluten Alcohol

Ingredients

Download Ingredients - PDF Download Ingredients - PDF with images
Iceberg Lettuce

Iceberg Lettuce

#Iceberg Lettuce
0.5 Piece (0.5 g) • 0 kcal
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
Tomato

Tomato

#Tomato
2 Piece (2 g) • 0 kcal
Tomato Histamine Latex-Fruit Syndrome Salicylates
B: 0g
T: 0g
W: 0.1g
Greenhouse Cucumber

Greenhouse Cucumber

#Cucumber
0.25 Piece (0.25 g) • 0 kcal
Cucumber Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
Chicken Breast Ham

Chicken Breast Ham

#Chicken Breast #Ham
4 Slice (4 g) • 3 kcal
Chicken Sodium nitrite Ham
B: 0.8g
T: 0g
W: 0g
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
2 Pinch (2 g) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
Black Pepper

Black Pepper

2 Pinch (2 g) • 7 kcal
Black Pepper
B: 0.2g
T: 0.1g
W: 1.3g
Natural Yogurt 2%

Natural Yogurt 2%

#Natural Yogurt
125 Gram (125 g) • 68 kcal
Milk Lactose Vitamin B12 (Cobalamin) Rennet
B: 5.4g
T: 2.5g
W: 5.9g
Safflower oil

Safflower oil

1 Tablespoon (1 g) • 0 kcal
Safflower
B: 0g
T: 0g
W: 0g
Apple Cider Vinegar

Apple Cider Vinegar

#Apple Cider Vinegar
1 Tablespoon (1 g) • 0 kcal
Sulphites Salicylates Histamine
B: 0g
T: 0g
W: 0g
Tomato Concentrate 30%

Tomato Concentrate 30%

#Tomato-based
1 Tablespoon (1 g) • 1 kcal
Tomato Salicylates Histamine
B: 0.1g
T: 0g
W: 0.2g
White Sugar 2

White Sugar 2

1 Pinch (1 g) • 4 kcal
B: 0g
T: 0g
W: 1g
Garden Cress

Garden Cress

1 Handfull (1 g) • 0 kcal
Mustard Celery Birch Pollen-Related Oral Allergy Syndrome
B: 0g
T: 0g
W: 0.1g
8 Multi-Grain Rolls for Pre-Baking

8 Multi-Grain Rolls for Pre-Baking

#Baking #Rolls
60 Gram (60 g) • 159 kcal
Wheat Rye Oats Barley Sesame Rapeseed Yeast Flaxseed Sunflower seeds Gluten Alcohol
B: 5.4g
T: 3.3g
W: 27g

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Calorie Requirement Coverage

Calorie Requirement Coverage
26%

This recipe covers 26% of your daily calorie requirement.

Recipe: 691 kcal • Your requirement: 2638 kcal

Remove the leaves from the iceberg lettuce, wash them and spin them dry. Tear the lettuce leaves into bite-sized pieces.

Recipe preparation steps

1

Remove the leaves from the iceberg lettuce, wash them and spin them dry. Tear the lettuce leaves into bite-sized pieces.

2

Wash and halve the tomatoes, remove the stems, and cut the tomatoes into wedges. Peel the cucumber and cut into 1-2 cm wide slices

3

Roll up the ham slices individually into rolls. Mix together the yogurt, safflower oil, apple cider vinegar, and tomato paste to make a dressing, and season with sugar, salt, and pepper.

4

Season the cress with kitchen scissors, rinse and drain.

5

Toss torn lettuce leaves with tomatoes and cucumber in a bowl, arrange on 2 plates, and garnish with ham rolls and cress. Drizzle the dressing over the top. Serve with 1 multigrain bread roll each.

Nutrients

Detailed Nutrient List
Name All Portions Single Portion
Acidity 0.4 g 0.2 g
Alanine 30 g 15 g
Alcohol 1 g 0.5 g
Alpha Linolenic Acid 0.1 g 0.05 g
Arginine 35 g 17.5 g
Ash 15.02 g 7.51 g
Aspartic acid 90 g 45 g
Beta-Cryptoxanthin 120 µg 60 µg
Beta-carotene 4756 µg 2378 µg
Beta-sitosterol 6 mg 3 mg
Boron 10.1 mg 5.05 mg
Calcium 854 mg 427 mg
Campesterol 0.5 g 0.25 g
Carbohydrate 248.24 g 124.12 g
Carotene Alpha 101 µg 50.5 µg
Carotene Beta 3949 mg 1974.5 mg
Casein 3.5 g 1.75 g
Chloride 61466 mg 30733 mg
Chlorine 182.5 mg 91.25 mg
Cholesterol 71 mg 35.5 mg
Chromium 3.1 µg 1.55 µg
Citric acid 1.6 mg 0.8 mg
Cobalt 2.1 µg 1.05 µg
Complete Protein 4.3 g 2.15 g
Copper 2.69 mg 1.35 mg
Cysteine 5 g 2.5 g
Energy 884 kJ 442 kJ
Fat 16.66 g 8.33 g
Fatty monounsaturated 17.25 g 8.63 g
Fatty polyunsaturated 82.94 g 41.47 g
Fatty saturated 11.65 g 5.82 g
Fatty trans 6.11 g 3.05 g
Fiber 44 g 22 g
Fiber insoluble 5.3 g 2.65 g
Fiber soluble 2.6 g 1.3 g
Fluoride 12.01 mg 6.01 mg
Folate 33 µg 16.5 µg
Fructose 9.31 g 4.66 g
Galactose 1 g 0.5 g
Glicemyc Index 156 µg 78 µg
Glucose 8.21 g 4.1 g
Glutamic acid 147.05 g 73.53 g
Glutamine 60 g 30 g
Glycine 25 g 12.5 g
Histidine 15 g 7.5 g
Hydroxyproline 1 g 0.5 g
Iodine 5102 µg 2551 µg
Iron 18.73 mg 9.36 mg
Isoleucine 25 g 12.5 g
Lactose 6.7 g 3.35 g
Leucine 40 g 20 g
Linoleic Acid 74.5 g 37.25 g
Lutein + zeaxanthin 15623 mg 7811.5 mg
Lycopene 2594.8 µg 1297.4 µg
Lysine 40 g 20 g
Magnesium 379 mg 189.5 mg
Malic acid 0.4 g 0.2 g
Maltose 1 g 0.5 g
Manganese 7.35 mg 3.68 mg
Methionine 10 g 5 g
Molybdenum 8 µg 4 µg
Nickel 2 mg 1 mg
Nitrogen 14 g 7 g
Oleic Acid 12.3 g 6.15 g
Omega 3 0.4 g 0.2 g
Omega 6 77.83 g 38.92 g
Oxalic acid 9 mg 4.5 mg
Palmitic Acid 5.3 g 2.65 g
Phenylalanine 30 g 15 g
Phosphorus 713 mg 356.5 mg
Phytoene 3000 µg 1500 µg
Phytofluene 300 µg 150 µg
Phytosterols 7 mg 3.5 mg
Polyols 1 g 0.5 g
Potassium 4305 mg 2152.5 mg
Proline 25 g 12.5 g
Protein 59.65 g 29.83 g
Protein Animal 25.5 g 12.75 g
Protein Plant 1 g 0.5 g
Salt 104.96 g 52.48 g
Selenium 16.4 µg 8.2 µg
Serine 30 g 15 g
Silica 1 mg 0.5 mg
Sodium 40277 mg 20138.5 mg
Starch 1.1 g 0.55 g
Stearic Acid 1.9 g 0.95 g
Stigmasterol 0.3 g 0.15 g
Sucrose 101.28 g 50.64 g
Sugar 128.94 g 64.47 g
Sugar Alcohols 1 g 0.5 g
Sugar added 102 g 51 g
Sulfur 55 mg 27.5 mg
Taurine 1 mg 0.5 mg
Threonine 25 g 12.5 g
Total Carbohydrates 3.8 g 1.9 g
Total Fat 101.4 g 50.7 g
Total Protein 22.1 g 11.05 g
Tryptophan 10 g 5 g
Tyrosine 20 g 10 g
Valine 35 g 17.5 g
Vitamin A 1314 µg 657 µg
Vitamin B1 (Thiamin) 2.86 mg 1.43 mg
Vitamin B12 (Cobalamin) 3.7 µg 1.85 µg
Vitamin B2 (Riboflavin) 3.19 mg 1.6 mg
Vitamin B3 (Niacin) 22.21 mg 11.11 mg
Vitamin B4 (Choline) 6.7 mg 3.35 mg
Vitamin B5 (Pantothenic acid) 3.8 mg 1.9 mg
Vitamin B6 (Pyridoxine) 5.02 mg 2.51 mg
Vitamin B7 (Biotin) 3 mg 1.5 mg
Vitamin B9 (Folate) 161 µg 80.5 µg
Vitamin C (Ascorbic acid) 176.1 mg 88.05 mg
Vitamin D 3.23 µg 1.62 µg
Vitamin E 42.92 mg 21.46 mg
Vitamin K 769 µg 384.5 µg
Water 754.06 g 377.03 g
Witamine B8 (Inositol) 20 mg 10 mg
Zinc 6.36 mg 3.18 mg
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