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Lentil Pilaf with Pineapple and Cauliflower (lighter version)

1 / Portion

Contains allergens

Celery Sulphites Mustard Yeast Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Cabbage Pineapple Latex-Fruit Syndrome Bromelain Rice Legumes Onion Salicylates Rapeseed Coriander Chili peppers Capsicum

Ingredients - 13

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Vegetable Broth

kcal: 33.8

250 x Gram

(1 ml)

Protein 4.93g Fat 0.23g Carbohydrates 3g

Vegetable Broth

Nutrients

Ash 0.3 g

Calcium 10 mg

Carbohydrate 1.2 g

Cholesterol 1 mg

Copper 0.01 mg

Fat 0.09 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.03 g

Fatty saturated 0.01 g

Fatty trans 1 g

Fiber 0.2 g

Iron 0.1 mg

KJ 51.34 kJ

Kcal 12.26 kcal

Magnesium 5 mg

Manganese 0.02 mg

Phosphorus 10 mg

Potassium 100 mg

Protein 1.97 g

Salt 0.7 g

Sodium 280 mg

Sugar 0.54 g

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B2 (Riboflavin) 0.01 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B6 (Pyridoxine) 0.01 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 0.5 mg

Vitamin K 0.1 µg

Water 96.5 g

Zinc 0.05 mg

Vegetable Broth

Cauliflower

kcal: 69.1

0.25 x Piece

(880 g)

Protein 5.28g Fat 0.44g Carbohydrates 11g

Cauliflower

Nutrients

Ash 0.7 g

Beta-carotene 2 µg

Boron 0.2 mg

Calcium 13 mg

Carbohydrate 5 g

Chloride 44 mg

Cholesterol 1 mg

Chromium 0.2 µg

Cobalt 0 µg

Copper 0.04 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.03 g

Fatty trans 1 g

Fiber 2.4 g

Fiber insoluble 1.6 g

Fiber soluble 0.8 g

Fluoride 0 mg

Folate 57 µg

Fructose 0.97 g

Galactose 1 g

Glucose 0.94 g

Iodine 1 µg

Iron 0.6 mg

KJ 105 kJ

Kcal 25 kcal

Lactose 1 g

Lutein + zeaxanthin 1 mg

Magnesium 11 mg

Manganese 0.23 mg

Molybdenum 10 µg

Nickel 0 mg

Omega 3 0.04 g

Omega 6 0.07 g

Phosphorus 28 mg

Phytosterols 18 mg

Potassium 214 mg

Protein 2.4 g

Salt 0.07 g

Selenium 0.6 µg

Sodium 26 mg

Starch 1.4 g

Sucrose 0.2 g

Sugar 1.9 g

Sulfur 37 mg

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B4 (Choline) 44.3 mg

Vitamin B5 (Pantothenic acid) 0.67 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 57 µg

Vitamin C (Ascorbic acid) 69 mg

Vitamin D 1 µg

Vitamin E 0.12 mg

Vitamin K 15.5 µg

Water 91.9 g

Zinc 0.23 mg

Cauliflower

Pineapple

kcal: 57.8

100 x Gram

(1 g)

Protein 0.4g Fat 0.2g Carbohydrates 13.6g

Pineapple

Nutrients

Ash 0.3 g

Beta-Cryptoxanthin 10 µg

Calcium 17 mg

Carbohydrate 13.6 g

Carotene Alpha 10 µg

Carotene Beta 35 mg

Cholesterol 1 mg

Citric acid 0.5 mg

Copper 0.07 mg

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.07 g

Fatty saturated 0.02 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fructose 2.1 g

Glicemyc Index 59 µg

Glucose 1.7 g

Iron 0.3 mg

KJ 209 kJ

Kcal 50 kcal

Lutein 10 µg

Lutein + zeaxanthin 20 mg

Magnesium 15 mg

Malic acid 0.1 g

Manganese 0.5 mg

Omega 3 0.01 g

Omega 6 0.06 g

Phosphorus 12 mg

Potassium 220 mg

Protein 0.4 g

Quinic acid 0.05 g

Salt 0 g

Sodium 1 mg

Sucrose 7.8 g

Sugar 9.9 g

Total sugar alcohols 1 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.09 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.4 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B9 (Folate) 18 µg

Vitamin C (Ascorbic acid) 15 mg

Vitamin E 0.1 mg

Vitamin K 1.2 µg

Water 86 g

Zinc 0.24 mg

Pineapple

Long-Grain Brown Rice

kcal: 176.4

50 x Gram

(1 g)

Protein 3.55g Fat 0.95g Carbohydrates 38.4g

Long-Grain Brown Rice

Nutrients

Ash 1.2 g

Calcium 32 mg

Carbohydrate 76.8 g

Chloride 50 mg

Chromium 2 µg

Copper 0.18 mg

Fat 1.9 g

Fatty monounsaturated 0.52 g

Fatty polyunsaturated 0.74 g

Fatty saturated 0.49 g

Fiber 8.7 g

Fiber insoluble 6.9 g

Fiber soluble 1.8 g

Fructose 0.1 g

Glicemyc Index 50 µg

Glucose 0.1 g

Inulin 0.1 g

Iron 1.3 mg

Isoleucine 0.3 g

KJ 1464 kJ

Kcal 350 kcal

Leucine 0.7 g

Lysine 0.3 g

Magnesium 110 mg

Manganese 2.4 mg

Molybdenum 10 µg

Omega 3 0.02 g

Omega 6 0.7 g

Phosphorus 250 mg

Phytosterols 20 mg

Potassium 260 mg

Protein 7.1 g

Selenium 15 µg

Sodium 10 mg

Starch 75.6 g

Sucrose 0.8 g

Sugar 1.2 g

Valine 0.5 g

Vitamin B1 (Thiamin) 0.48 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 4.7 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 1.5 mg

Vitamin B6 (Pyridoxine) 0.49 mg

Vitamin B7 (Biotin) 0.1 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.7 mg

Vitamin K 0.5 µg

Water 10 g

Zinc 1.5 mg

Long-Grain Brown Rice

Red Lentils, Dry Seeds

kcal: 143.4

40 x Gram

(1 g)

Protein 10.16g Fat 1.2g Carbohydrates 23g

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

Onion

kcal: 17

40 x Gram

(1 g)

Protein 0.44g Fat 0.04g Carbohydrates 3.72g

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

Chives

kcal: 11.1

30 x Gram

(1 g)

Protein 1g Fat 0.21g Carbohydrates 1.3g

Chives

Nutrients

Ash 1.3 g

Beta-carotene 2612 µg

Calcium 92 mg

Carbohydrate 4.3 g

Chloride 60 mg

Cholesterol 1 mg

Copper 0.2 mg

Fat 0.7 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.3 g

Fatty saturated 0.15 g

Fiber 2.5 g

Fiber insoluble 1.7 g

Fiber soluble 0.8 g

Folate 105 µg

Fructose 0.8 g

Glicemyc Index 15 µg

Glucose 0.9 g

Iron 1.6 mg

KJ 126 kJ

Kcal 30 kcal

Lutein + zeaxanthin 2612 mg

Magnesium 42 mg

Manganese 0.4 mg

Omega 3 0.05 g

Omega 6 0.25 g

Phosphorus 58 mg

Potassium 296 mg

Protein 3.3 g

Salt 0.01 g

Selenium 0.6 µg

Sodium 3 mg

Sucrose 0.2 g

Sugar 1.9 g

Vitamin A 218 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 64 µg

Vitamin C (Ascorbic acid) 58 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 212 µg

Water 92 g

Zinc 0.6 mg

Chives

Raisins

kcal: 29.9

10 x Gram

(1 g)

Protein 0.23g Fat 0.05g Carbohydrates 7.12g

Raisins

Nutrients

Ash 1.8 g

Calcium 50 mg

Carbohydrate 71.2 g

Cholesterol 1 mg

Copper 0.32 mg

Fat 0.5 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.06 g

Fiber 6.5 g

Fiber insoluble 4.55 g

Fiber soluble 1.95 g

Fructose 29.68 g

Glucose 27.75 g

Iron 1.89 mg

Kcal 299 kcal

Magnesium 32 mg

Manganese 0.3 mg

Omega 6 0.04 g

Phosphorus 101 mg

Potassium 749 mg

Protein 2.3 g

Selenium 0.6 µg

Sodium 11 mg

Sugar 59.19 g

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 0.77 mg

Vitamin B6 (Pyridoxine) 0.17 mg

Vitamin B9 (Folate) 5 µg

Vitamin C (Ascorbic acid) 2.3 mg

Vitamin K 3.5 µg

Water 15.43 g

Zinc 0.22 mg

Raisins

Cold-Pressed Rapeseed Oil

kcal: 45.4

1 x Teaspoon

(5 ml)

Protein 0.05g Fat 5g Carbohydrates 0.05g

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

10.

Ginger Powder

kcal: 14

1 x Teaspoon

(4 g)

Protein 0.36g Fat 0.24g Carbohydrates 2.6g

Ginger Powder

Nutrients

Ash 7.79 g

Calcium 160 mg

Carbohydrate 65 g

Fat 5.95 g

Fatty monounsaturated 1.15 g

Fatty polyunsaturated 1.54 g

Fatty saturated 2.6 g

Fiber 14.1 g

Iron 19.8 mg

Kcal 335 kcal

Magnesium 214 mg

Manganese 33.3 mg

Phosphorus 168 mg

Potassium 1320 mg

Protein 9.12 g

Sodium 32 mg

Sugar 3.8 g

Vitamin B3 (Niacin) 9.62 mg

Vitamin B6 (Pyridoxine) 0.63 mg

Vitamin C (Ascorbic acid) 0.7 mg

Water 9.94 g

Zinc 3.89 mg

Ginger Powder

11.

Turmeric

kcal: 3.5

0.5 x Teaspoon

(2 g)

Protein 0.08g Fat 0.1g Carbohydrates 0.58g

Turmeric

Nutrients

Ash 6.3 g

Calcium 183 mg

Carbohydrate 58.2 g

Cholesterol 1 mg

Copper 0.45 mg

Fat 9.9 g

Fatty monounsaturated 2.4 g

Fatty polyunsaturated 2.2 g

Fatty saturated 1.8 g

Fiber 6.7 g

Iron 41.42 mg

Kcal 354 kcal

Magnesium 193 mg

Manganese 19.8 mg

Omega 3 0.3 g

Omega 6 1.7 g

Phosphorus 296 mg

Potassium 2525 mg

Protein 7.8 g

Selenium 5.2 µg

Sodium 27 mg

Sugar 3.21 g

Vitamin B3 (Niacin) 1.8 mg

Vitamin B6 (Pyridoxine) 0.18 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 25.9 mg

Vitamin E 4.43 mg

Vitamin K 13.4 µg

Water 9.4 g

Zinc 4.5 mg

Turmeric

12.

Dried Coriander

kcal: 6.8

0.5 x Teaspoon

(4 g)

Protein 0.44g Fat 0.1g Carbohydrates 1.04g

Dried Coriander

Nutrients

Ash 7.2 g

Calcium 709 mg

Carbohydrate 52.1 g

Carotene Beta 393 mg

Cholesterol 1 mg

Copper 0.98 mg

Fat 4.8 g

Fatty monounsaturated 2.8 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.15 g

Fatty trans 1 g

Fiber 10.4 g

Fiber insoluble 8.3 g

Fiber soluble 2.1 g

Iron 16.32 mg

Kcal 298 kcal

Lutein 670 µg

Lycopene 1 µg

Magnesium 330 mg

Manganese 1.9 mg

Omega 3 0.02 g

Omega 6 0.68 g

Phosphorus 409 mg

Potassium 1267 mg

Protein 21.9 g

Salt 0.09 g

Selenium 10.5 µg

Sodium 35 mg

Sugar 1 g

Vitamin A 29 µg

Vitamin B1 (Thiamin) 0.24 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.29 mg

Vitamin B3 (Niacin) 2.13 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 28 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin D 1 µg

Vitamin E 1.25 mg

Vitamin K 135.5 µg

Water 6.8 g

Zeaxanthin 360 µg

Zinc 4.7 mg

Dried Coriander

13.

Ground Chili Pepper

kcal: 4.1

1 x Gram

(1 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

612 kcal

Protein 27.04g

Fat 8.93g

Carbs 105.94g

Fiber 0g

Recipe preparation steps

Posiekaną cebulę podsmażamy na oleju, razem z imbirem i czosnkiem. Dodajemy różyczki kalafiora, ryż, kurkumę, cynamon, odrobinę chilli i kolendrę. W międzyczasie gotujemy bulion. Następnie dodajemy soczewicę oraz rodzynki, doprawiamy solą, cukrem i pieprzem. Dolewamy wrzący bulion i gotujemy na małym ogniu pod przykryciem około 15 minut. Pod koniec dodajemy pokrojonego w kostkę ananasa. Podajemy posypane szczypiorkiem.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Alpha Linolenic Acid	0.5 g	0.5 g
Ash	5.88 g	5.88 g
Beta-Cryptoxanthin	10 µg	10 µg
Beta-carotene	796.18 µg	796.18 µg
Beta-sitosterol	51.5 mg	51.5 mg
Boron	0.44 mg	0.44 mg
Calcium	170.97 mg	170.97 mg
Campesterol	4.8 g	4.8 g
Carbohydrate	105.94 g	105.94 g
Carotene Alpha	10 µg	10 µg
Carotene Beta	42.86 mg	42.86 mg
Chloride	139.98 mg	139.98 mg
Chlorine	38 mg	38 mg
Cholesterol	6.99 mg	6.99 mg
Chromium	1.44 µg	1.44 µg
Citric acid	0.5 mg	0.5 mg
Cobalt	0 µg	0 µg
Copper	0.75 mg	0.75 mg
Erucic Acid	0.02 g	0.02 g
Fat	8.93 g	8.93 g
Fatty monounsaturated	3.8 g	3.8 g
Fatty polyunsaturated	3.02 g	3.02 g
Fatty saturated	1.03 g	1.03 g
Fatty trans	5.13 g	5.13 g
Fiber	18.21 g	18.21 g
Fiber insoluble	11.92 g	11.92 g
Fiber soluble	4.78 g	4.78 g
Fluoride	0 mg	0 mg
Folate	229.62 µg	229.62 µg
Fructose	8.09 g	8.09 g
Galactose	2.2 g	2.2 g
Glicemyc Index	107.35 µg	107.35 µg
Glucose	7.75 g	7.75 g
Inulin	0.05 g	0.05 g
Iodine	2.2 µg	2.2 µg
Iron	7.19 mg	7.19 mg
Isoleucine	0.54 g	0.54 g
Lactose	2.2 g	2.2 g
Leucine	1.11 g	1.11 g
Linoleic Acid	0.93 g	0.93 g
Lutein	27.4 µg	27.4 µg
Lutein + zeaxanthin	813.73 mg	813.73 mg
Lycopene	0.02 µg	0.02 µg
Lysine	0.8 g	0.8 g
Magnesium	173.64 mg	173.64 mg
Malic acid	0.1 g	0.1 g
Manganese	4.59 mg	4.59 mg
Molybdenum	27 µg	27 µg
Monounsaturated fat 18:1 c	3.04 g	3.04 g
Nickel	0 mg	0 mg
Oleic Acid	3.04 g	3.04 g
Omega 3	0.69 g	0.69 g
Omega 6	2.21 g	2.21 g
Phenylalanine	0.52 g	0.52 g
Phosphorus	398.07 mg	398.07 mg
Phytosterols	132.6 mg	132.6 mg
Polyunsaturated fat 18:2 n-6	0.93 g	0.93 g
Potassium	1766.93 mg	1766.93 mg
Protein	27.04 g	27.04 g
Quinic acid	0.05 g	0.05 g
Salt	1.95 g	1.95 g
Saturated fat 16:0	0.19 g	0.19 g
Saturated fat 18:0	0.06 g	0.06 g
Selenium	12.84 µg	12.84 µg
Sodium	770.69 mg	770.69 mg
Starch	61.44 g	61.44 g
Stigmasterol	6 g	6 g
Sucrose	10.02 g	10.02 g
Sugar	24.51 g	24.51 g
Sulfur	93.4 mg	93.4 mg
Threonine	0.37 g	0.37 g
Total sugar alcohols	1.4 g	1.4 g
Tryptophan	0.11 g	0.11 g
Valine	0.69 g	0.69 g
Vitamin A	102.85 µg	102.85 µg
Vitamin B1 (Thiamin)	1.08 mg	1.08 mg
Vitamin B12 (Cobalamin)	0.32 µg	0.32 µg
Vitamin B2 (Riboflavin)	0.57 mg	0.57 mg
Vitamin B3 (Niacin)	6.11 mg	6.11 mg
Vitamin B4 (Choline)	104.96 mg	104.96 mg
Vitamin B5 (Pantothenic acid)	2.35 mg	2.35 mg
Vitamin B6 (Pyridoxine)	1.1 mg	1.1 mg
Vitamin B7 (Biotin)	0.49 mg	0.49 mg
Vitamin B9 (Folate)	187.33 µg	187.33 µg
Vitamin C (Ascorbic acid)	190.64 mg	190.64 mg
Vitamin D	2.52 µg	2.52 µg
Vitamin E	2.69 mg	2.69 mg
Vitamin K	109.76 µg	109.76 µg
Water	604.38 g	604.38 g
Zeaxanthin	9.2 µg	9.2 µg
Zinc	3.59 mg	3.59 mg

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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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