Apple Kohlrabi Salad with Goat Cheese, Cranberries and Walnuts
Healthy, because
Even smarter
Nutritional values
Kohlrabi is considered one of the healthiest base ingredients for a salad. Specifically, it's a great source of vitamin C, which is important for a healthy immune system and for the body's cells to fight off free radicals.
When buying the dried cranberries, make sure that they are either unsweetened or only sweetened with a natural sweetener such as apple juice. Alternatively, you can replace the cranberries with another dried fruit of your choice, such as diced apricots, dates or plums.
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 115 mg | (121 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 283 mg | (28 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 31 g |
Ingredients
Preparation steps
Peel kohlrabi. Rinse and dry apples, quarter and core. Cut kohlrabi and apples with a spiral cutter into thin strips. Drizzle with lemon juice and oil, season with salt and sugar. Let stand.
Rinse and spin dry arugula. Coarsely chop nuts. Crumble cheese.
Combine arugula with apples and kohlrabi strips, arrange on four plates. Sprinkle with nuts, cheese and cranberries and season with herb salt and pepper.
