Arugula Salad with Turmeric Cauliflower
Arugula Salad with Turmeric Cauliflower - Yellow power food with smart factor.
Healthy, because
Even smarter
Nutritional values
Cauliflower is a real all-rounder and tastes good steamed, fried, as a puree or soup. Especially the vitamin C in it is interesting here, because it has a cell-protective and immune-strengthening effect. Turmeric (turmeric) helps with inflammation of the skin and mucous membranes. The vitamin C found in pineapple stimulates the formation of collagen and elastin in the connective tissue.
Some people can not tolerate fresh pineapple. Then you can simply replace the fruit with mango.
(Percentage of daily recommendation)
| Calorie | 221 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.8 g | (46 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 124.8 μg | (208 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 196 μg | (65 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 314 mg | (331 %) | ||
| Potassium | 1,412 mg | (35 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 28 ozs Cauliflower
- 1 Tbsp ground Turmeric
- salt
- 8 ozs red Bell pepper
- 8 ozs yellow Bell pepper
- 6 ozs pineapple flesh
- 1 lemon
- 1 Avocado
- 2 ozs Arugula (1 bunch)
- 8 ozs Oranges
- 5 ozs Yogurt (low-fat)
- peppers
- Red pepper flakes
Preparation steps
Clean cauliflower, cut in half, cut out stalk, wash cauliflower, cut into florets and cook with turmeric in boiling salted water over medium heat for about 10 minutes.
Halve, seed, wash and dice the peppers. Cut pineapple into small cubes. Halve lemon and squeeze juice. Halve and pit avocado, lift flesh from peel, cut into strips and drizzle with half of the lemon juice.
Wash arugula and shake dry. Peel orange so that all white is removed; cut out fruit fillets between the separating skins, reserving the juice. Mix yogurt with remaining lemon juice, orange juice, salt and pepper.
Mix cauliflower, bell bell pepper, pineapple, avocado and arugula, divide into bowls, drizzle with dressing and sprinkle with chili flakes.
