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General • Easy

Salad with pomegranate, orange and avocado

2 / Portions

Contains allergens

Citrus fruits Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Milk Sheep's milk Rennet Salt Rucola Pomegranate Sunflower seeds Sesame Tree nuts Olive Salicylates Vitamin C (Ascorbic acid)

Ingredients - 8

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Orange 2

kcal: 3

1 x Piece

(1 g)

Protein 0g Fat 0g Carbohydrates 0.74g

Orange 2

Nutrients

Ash 0.3 g

Beta-Cryptoxanthin 110 µg

Beta-sitosterol 12 mg

Boron 0.1 mg

Calcium 50 mg

Campesterol 3 g

Carbohydrate 74.3 g

Carotene Beta 200 mg

Chlorine 1 mg

Cholesterol 1 mg

Citric acid 0.7 mg

Copper 0.04 mg

Fat 0.3 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.4 g

Fiber insoluble 1.8 g

Fiber soluble 0.6 g

Fructose 24.6 g

Glicemyc Index 43 µg

Glucose 23.5 g

Iodine 0.5 µg

Iron 0.3 mg

KJ 197 kJ

Kcal 47 kcal

Lutein + zeaxanthin 120 mg

Lycopene 1 µg

Magnesium 7 mg

Malic acid 0.2 g

Manganese 0.03 mg

Natron 1 g

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 7 mg

Phytosterols 18 mg

Potassium 180 mg

Protein 0.4 g

Salt 1 g

Selenium 0.5 µg

Sodium 1 mg

Stigmasterol 1 g

Sucrose 26.2 g

Sugar 74.3 g

Sugar added 1 g

Total Carbohydrates 74.3 g

Total sugar alcohols 1 g

Vitamin A 17 µg

Vitamin ARE 33 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.3 mg

Vitamin B5 (Pantothenic acid) 0.15 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 0.9 mg

Vitamin B9 (Folate) 4 µg

Vitamin C (Ascorbic acid) 4 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 70 µg

Water 21.5 g

Zinc 0.1 mg

Orange 2

Avocado

kcal: 247.8

1 x Piece

(140 g)

Protein 2.8g Fat 21g Carbohydrates 11.9g

Avocado

Nutrients

Alanine 0.08 g

Arginine 0.09 g

Ash 1.6 g

Aspartic acid 0.2 g

Beta-sitosterol 76 mg

Betaine 0.6 mg

Boron 0.1 mg

Calcium 12 mg

Carbohydrate 8.5 g

Carotene Beta 0.06 mg

Chloride 11 mg

Chlorine 11 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.2 mg

Cobalt 0.2 µg

Copper 0.2 mg

Cystine 0.03 g

Fat 15 g

Fatty monounsaturated 10 g

Fatty polyunsaturated 1.8 g

Fatty saturated 2.1 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.3 g

Fiber soluble 1.4 g

Fluoride 2 mg

Fructose 0.2 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.4 g

Glutamic acid 0.25 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.6 mg

Isoleucine 0.07 g

KJ 670 kJ

Kcal 160 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 0.27 mg

Lysine 0.1 g

Magnesium 29 mg

Malic acid 0.05 g

Maltose 1 g

Manganese 0.1 mg

Methionine 0.02 g

Molybdenum 1 µg

Nickel 0.3 mg

Omega 3 0.11 g

Omega 6 1.8 g

Oxalic acid 19 mg

Phenylalanine 0.08 g

Phosphorus 52 mg

Phytosterols 76 mg

Potassium 485 mg

Proline 0.06 g

Protein 2 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.4 µg

Serine 0.07 g

Silica 2 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.7 g

Sugar added 1 g

Sulfur 15 mg

Threonine 0.06 g

Total sugar alcohols 1 g

Tryptophan 0.02 g

Tyrosine 0.03 g

Valine 0.09 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 1.7 mg

Vitamin B4 (Choline) 14.2 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.26 mg

Vitamin B7 (Biotin) 3.2 mg

Vitamin B9 (Folate) 81 µg

Vitamin C (Ascorbic acid) 10 mg

Vitamin E 2.1 mg

Vitamin K 21 µg

Water 73 g

Zinc 0.6 mg

Avocado

Feta Cheese

kcal: 216

100 x Gram

(1 g)

Protein 17g Fat 16g Carbohydrates 1g

Feta Cheese

Nutrients

Ash 5.2 g

Calcium 500 mg

Carbohydrate 1 g

Chloride 650 mg

Cholesterol 89 mg

Copper 0.08 mg

Fat 16 g

Fatty monounsaturated 3.82 g

Fatty polyunsaturated 0.44 g

Fatty saturated 10.33 g

Fiber 1 g

Iron 0.3 mg

KJ 1105 kJ

Kcal 264 kcal

Lactose 1 g

Magnesium 19 mg

Manganese 0.04 mg

Phosphorus 360 mg

Potassium 62 mg

Protein 17 g

Protein Animal 17 g

Salt 1100 g

Selenium 14 µg

Sodium 434 mg

Sugar 1 g

Vitamin A 135 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1.1 µg

Vitamin B2 (Riboflavin) 0.3 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B9 (Folate) 23 µg

Vitamin D 0.5 µg

Vitamin E 0.4 mg

Vitamin K 1.8 µg

Water 56 g

Zinc 2 mg

Feta Cheese

Arugula

kcal: 31.5

100 x Gram

(1 g)

Protein 2.6g Fat 0.7g Carbohydrates 3.7g

Arugula

Nutrients

Calcium 160 mg

Carbohydrate 3.7 g

Carotene Beta 1424 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.7 g

Fatty trans 1 g

Fiber 1.6 g

Folate 97 µg

Iron 1.5 mg

Kcal 25 kcal

Lutein + zeaxanthin 3555 mg

Magnesium 47 mg

Manganese 0.32 mg

Nitrate 480 mg

Omega 3 0.2 g

Omega 6 0.18 g

Phosphorus 52 mg

Potassium 369 mg

Protein 2.6 g

Salt 0.07 g

Sodium 27 mg

Sugar 2.1 g

Tocopherol beta 0.43 mg

Vitamin A 2373 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 0.3 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.44 mg

Vitamin B6 (Pyridoxine) 0.07 mg

Vitamin C (Ascorbic acid) 15 mg

Vitamin D 1 µg

Vitamin E 0.04 mg

Vitamin K 108.6 µg

Water 91.7 g

Zinc 0.47 mg

Arugula

Grenade

kcal: 92.4

100 x Gram

(1 g)

Protein 1.7g Fat 1.2g Carbohydrates 18.7g

Grenade

Nutrients

Ash 0.5 g

Beta-Cryptoxanthin 1 µg

Betaine 0.3 mg

Calcium 10 mg

Carbohydrate 18.7 g

Cholesterol 1 mg

Copper 0.16 mg

Fat 1.2 g

Fatty monounsaturated 0.09 g

Fatty polyunsaturated 0.07 g

Fatty saturated 0.12 g

Fiber 4 g

Fiber insoluble 2.5 g

Fiber soluble 1.5 g

Folate 38 µg

Fructose 7.5 g

Glucose 6.2 g

Iron 0.3 mg

Kcal 83 kcal

Lutein + zeaxanthin 1 mg

Lycopene 1 µg

Magnesium 12 mg

Manganese 0.12 mg

Omega 3 0.01 g

Omega 6 0.06 g

Pantothenic acid 0.38 mg

Phosphorus 36 mg

Phytosterols 11 mg

Potassium 236 mg

Protein 1.7 g

Selenium 0.5 µg

Sodium 3 mg

Starch 0.1 g

Sucrose 1 g

Sugar 13.7 g

Total sugar alcohols 1 g

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.29 mg

Vitamin B4 (Choline) 7.6 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin B9 (Folate) 38 µg

Vitamin C (Ascorbic acid) 10.2 mg

Vitamin E 0.6 mg

Vitamin K 16.4 µg

Water 77.9 g

Zinc 0.35 mg

Grenade

Pumpkin seeds 2

kcal: 180.9

30 x Gram

(1 g)

Protein 10.68g Fat 14.73g Carbohydrates 1.41g

Pumpkin seeds 2

Nutrients

Alanine 1.3 g

Alpha Linolenic Acid 0.1 g

Arginine 5.3 g

Ash 4.5 g

Aspartic acid 3.1 g

Beta-Glucan 1 g

Boron 800 mg

Calcium 63 mg

Calories 559 kcal

Capric Acid 1 g

Carbohydrate 4.7 g

Carotene Beta 9 mg

Chloride 116 mg

Chlorine 80 mg

Cholesterol 1 mg

Chromium 2.5 µg

Cobalt 1.2 µg

Complete Protein 35.6 g

Copper 1.34 mg

Cysteine 0.7 g

Energy 2338 kJ

Fat 49.1 g

Fatty monounsaturated 16.2 g

Fatty polyunsaturated 21 g

Fatty saturated 8.7 g

Fatty trans 0.1 g

Fiber 6 g

Fiber insoluble 4.8 g

Fiber soluble 1.2 g

Fluoride 10 mg

Glicemyc Index 25 µg

Glutamic acid 5.5 g

Glutamine 5.3 g

Glycine 2.2 g

Histidine 0.8 g

Insoluble fiber 4.8 g

Inulin 0.1 g

Iodine 2.7 µg

Iron 8.2 mg

Isoleucine 1.3 g

KJ 2338 kJ

Kcal 559 kcal

Lauric Acid 1 g

Leucine 2.5 g

Lignin 0.1 g

Linoleic Acid 20.7 g

Lutein + zeaxanthin 74 mg

Lysine 1.3 g

Magnesium 520 mg

Manganese 4.54 mg

Methionine 0.6 g

Molybdenum 17.5 µg

Myristic Acid 0.1 g

Natron 5.3 g

Nickel 2.6 mg

Oleic Acid 16 g

Omega 3 0.1 g

Omega 6 20.8 g

Palmitic Acid 6.5 g

Phenylalanine 1.6 g

Phosphorus 1090 mg

Phytosterols 265 mg

Potassium 700 mg

Proline 1.2 g

Protein 35.6 g

Protein Animal 1 g

Protein Plant 35.6 g

Salt 0.03 g

Selenium 11 µg

Serine 1.8 g

Silica 50 mg

Simple Sugars 1.4 g

Sodium 10 mg

Soluble fiber 1.2 g

Starch 3.3 g

Stearic Acid 2.1 g

Sugar 1.4 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 370 mg

Threonine 1.4 g

Total Carbohydrates 4.7 g

Total Fat 49.1 g

Total Protein 35.6 g

Total sugar alcohols 1 g

Tryptophan 0.57 g

Tyrosine 1.1 g

Valine 1.5 g

Vitamin A 1 µg

Vitamin ARE 2 µg

Vitamin B1 (Thiamin) 0.29 mg

Vitamin B2 (Riboflavin) 0.16 mg

Vitamin B3 (Niacin) 2.74 mg

Vitamin B4 (Choline) 63.1 mg

Vitamin B5 (Pantothenic acid) 0.39 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B7 (Biotin) 12 mg

Vitamin B9 (Folate) 129 µg

Vitamin C (Ascorbic acid) 1.9 mg

Vitamin D 1 µg

Vitamin E 40.2 mg

Vitamin K 900 µg

Water 5.2 g

Zinc 5 mg

Pumpkin seeds 2

Olive Oil

kcal: 180.2

2 x Tablespoon

(10 g)

Protein 0.2g Fat 19.92g Carbohydrates 0.04g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

Lemon Juice

kcal: 1.3

1 x Teaspoon

(3 g)

Protein 0.02g Fat 0.01g Carbohydrates 0.29g

Lemon Juice

Nutrients

Acidity 5 g

Alcohol 1 g

Ash 0.39 g

Beta-Cryptoxanthin 14 µg

Boron 0.17 mg

Calcium 40 mg

Carbohydrate 9.5 g

Carotene Beta 3 mg

Chloride 2 mg

Cholesterol 1 mg

Chromium 0.3 µg

Citric acid 5.5 mg

Cobalt 0.1 µg

Copper 0.2 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.08 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.7 g

Fiber soluble 0.3 g

Fluoride 1.6 mg

Fructose 2.4 g

Glucose 2.5 g

Iodine 0.3 µg

Iron 0.6 mg

KJ 163 kJ

Kcal 39 kcal

Lutein + zeaxanthin 11 mg

Lycopene 1 µg

Magnesium 9 mg

Malic acid 0.7 g

Manganese 0.04 mg

Molybdenum 0.3 µg

Nickel 1.5 mg

Omega 3 0.01 g

Omega 6 0.04 g

Oxalic acid 2 mg

Phosphorus 22 mg

Potassium 125 mg

Protein 0.8 g

Quinic acid 0.05 g

Salt 0.01 g

Selenium 0.2 µg

Silica 1 mg

Sodium 5 mg

Sucrose 0.3 g

Sugar added 1 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.19 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 50 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.19 mg

Vitamin K 0.4 µg

Water 90.31 g

Zinc 0.08 mg

Lemon Juice

953 kcal

Protein 35g

Fat 73.56g

Carbs 37.78g

Fiber 0g

Recipe preparation steps

Owoce i rukolę myjemy.Awokado, ser i pomarańczę kroimy w kostkę.Na talerzu rozkładamy rukolę, a następnie pokrojone owoce i ser.Doprawiamy wedle uznania solą i pieprzem.Całość posypujemy pestkami dyni i polewamy sokiem z cytryny wymieszanym z oliwą. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	0.15 g	0.08 g
Alanine	0.5 g	0.25 g
Alcohol	0.03 g	0.02 g
Alpha Linolenic Acid	0.18 g	0.09 g
Arginine	1.72 g	0.86 g
Ash	9.3 g	4.65 g
Aspartic acid	1.21 g	0.61 g
Beta-Cryptoxanthin	2.52 µg	1.26 µg
Beta-Glucan	0.3 g	0.15 g
Beta-sitosterol	135.12 mg	67.56 mg
Betaine	1.14 mg	0.57 mg
Boron	240.15 mg	120.07 mg
Calcium	707.6 mg	353.8 mg
Calories	167.7 kcal	83.85 kcal
Campesterol	0.03 g	0.02 g
Capric Acid	0.3 g	0.15 g
Carbohydrate	37.78 g	18.89 g
Carotene Beta	1428.88 mg	714.44 mg
Chloride	700.26 mg	350.13 mg
Chlorine	39.41 mg	19.71 mg
Cholesterol	92.94 mg	46.47 mg
Chromium	1.04 µg	0.52 µg
Citric acid	0.46 mg	0.23 mg
Cobalt	0.64 µg	0.32 µg
Complete Protein	10.68 g	5.34 g
Copper	1.02 mg	0.51 mg
Cysteine	0.21 g	0.11 g
Cystine	0.04 g	0.02 g
Energy	701.4 kJ	350.7 kJ
Fat	73.56 g	36.78 g
Fatty monounsaturated	36.79 g	18.4 g
Fatty polyunsaturated	11.45 g	5.73 g
Fatty saturated	18.97 g	9.49 g
Fatty trans	2.67 g	1.34 g
Fiber	18.06 g	9.03 g
Fiber insoluble	11.43 g	5.72 g
Fiber soluble	3.84 g	1.92 g
Fluoride	5.85 mg	2.93 mg
Folate	135 µg	67.5 µg
Fructose	8.1 g	4.05 g
Galactose	1.4 g	0.7 g
Glicemyc Index	28.93 µg	14.47 µg
Glucose	7.08 g	3.54 g
Glutamic acid	2 g	1 g
Glutamine	1.87 g	0.94 g
Glycine	0.74 g	0.37 g
Histidine	0.28 g	0.14 g
Insoluble fiber	1.44 g	0.72 g
Inulin	0.17 g	0.09 g
Iodine	3.63 µg	1.81 µg
Iron	5.5 mg	2.75 mg
Isoleucine	0.49 g	0.25 g
Lactose	2.4 g	1.2 g
Lauric Acid	0.3 g	0.15 g
Leucine	0.92 g	0.46 g
Lignin	0.03 g	0.02 g
Linoleic Acid	8.16 g	4.08 g
Lutein + zeaxanthin	3580.11 mg	1790.05 mg
Lycopene	1.04 µg	0.52 µg
Lysine	0.53 g	0.27 g
Magnesium	275.14 mg	137.57 mg
Malic acid	0.09 g	0.05 g
Maltose	1.4 g	0.7 g
Manganese	1.98 mg	0.99 mg
Methionine	0.21 g	0.11 g
Molybdenum	6.66 µg	3.33 µg
Myristic Acid	0.03 g	0.02 g
Natron	1.6 g	0.8 g
Nickel	1.25 mg	0.63 mg
Nitrate	480 mg	240 mg
Oleic Acid	18.8 g	9.4 g
Omega 3	0.54 g	0.27 g
Omega 6	10.95 g	5.48 g
Oxalic acid	26.66 mg	13.33 mg
Palmitic Acid	4.65 g	2.33 g
Pantothenic acid	0.38 mg	0.19 mg
Phenylalanine	0.59 g	0.3 g
Phosphorus	848.73 mg	424.37 mg
Phytosterols	241.08 mg	120.54 mg
Potassium	1561.75 mg	780.88 mg
Proline	0.44 g	0.22 g
Protein	35 g	17.5 g
Protein Animal	17.3 g	8.65 g
Protein Plant	10.68 g	5.34 g
Quinic acid	0.04 g	0.02 g
Salt	1100.13 g	550.06 g
Selenium	18.38 µg	9.19 µg
Serine	0.64 g	0.32 g
Silica	17.83 mg	8.92 mg
Simple Sugars	0.42 g	0.21 g
Sodium	477.16 mg	238.58 mg
Soluble fiber	0.36 g	0.18 g
Starch	1.23 g	0.62 g
Stearic Acid	1.09 g	0.55 g
Stigmasterol	0.01 g	0.01 g
Sucrose	1.41 g	0.71 g
Sugar	19.14 g	9.57 g
Sugar Alcohols	0.3 g	0.15 g
Sugar added	1.74 g	0.87 g
Sulfur	132 mg	66 mg
Threonine	0.5 g	0.25 g
Tocopherol beta	0.43 mg	0.22 mg
Total Carbohydrates	2.15 g	1.08 g
Total Fat	14.73 g	7.37 g
Total Protein	10.68 g	5.34 g
Total sugar alcohols	2.74 g	1.37 g
Tryptophan	0.2 g	0.1 g
Tyrosine	0.37 g	0.19 g
Valine	0.58 g	0.29 g
Vitamin A	2518.5 µg	1259.25 µg
Vitamin ARE	0.93 µg	0.46 µg
Vitamin B1 (Thiamin)	0.54 mg	0.27 mg
Vitamin B12 (Cobalamin)	3.73 µg	1.87 µg
Vitamin B2 (Riboflavin)	0.87 mg	0.44 mg
Vitamin B3 (Niacin)	4.09 mg	2.05 mg
Vitamin B4 (Choline)	61.41 mg	30.71 mg
Vitamin B5 (Pantothenic acid)	2.53 mg	1.27 mg
Vitamin B6 (Pyridoxine)	0.8 mg	0.4 mg
Vitamin B7 (Biotin)	8.11 mg	4.06 mg
Vitamin B9 (Folate)	213.67 µg	106.84 µg
Vitamin C (Ascorbic acid)	41.51 mg	20.76 mg
Vitamin D	2.04 µg	1.02 µg
Vitamin D3	0.03 µg	0.02 µg
Vitamin E	18.44 mg	9.22 mg
Vitamin K	438.95 µg	219.48 µg
Water	332.31 g	166.15 g
Zinc	5.17 mg	2.59 mg