Vegetarian Delicacy

Baru Nut Bowl

5
Average: 5 (3 votes)
(3 votes)
Baru Nut Bowl

Baru Nut Bowl - fresh vegetable mix with crunchy Baru nuts. Photo: Iris Lange-Fricke

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
188
calories
Calories

Healthy, because

Even smarter

Nutritional values

Baru nuts are full of proteins, which we need as building materials for new cells, such as muscles, messenger substances and hormones. baru nuts contain less fats than most nuts, these are just very high quality: monounsaturated fatty acids are said to be able to lower the overall cholesterol level. In addition, they score points with oleic acid, which has a positive effect on healthy cholesterol.
red cabbage offers plenty of vitamin K, which is good for the heart and the circulation by making the blood thinner and thus preventing clots. The zucchini scores with potassium, which keeps our heart in rhythm.

If you would like to learn more about the new Superfood nut, then click on our Baru Nut product information. You are welcome to vary the preparation of the Baru Nut Bowl. The recipe is suitable, for example, to use up vegetable left overs. If you still have some cabbage, carrots or peppers left over, you can cut them into small pieces and put them in the bowls. If you cannot get Baru nuts, you can also use peanuts or cashews as an alternative

1 serving contains
(Percentage of daily recommendation)
Calorie188 kcal(9 %)
Protein6 g(6 %)
Fat13 g(11 %)
Carbohydrates12 g(8 %)
Sugar added0.9 g(4 %)
Roughage5.7 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin K48 μg(80 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.3 mg(21 %)
Folate71 μg(24 %)
Pantothenic acid0.6 mg(10 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C85 mg(89 %)
Potassium700 mg(18 %)
Calcium90 mg(9 %)
Magnesium62 mg(21 %)
Iron2.4 mg(16 %)
Iodine7 μg(4 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2 g
Uric acid65 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
10 ounces Red cabbage (roughly chopped)
¼ Cucumber (sliced)
2 tomatoes (diced)
2 zucchini (sliced)
½ head Romaine lettuce (roughly chopped)
salt
15 Baru- Nut
½ lemon
4 tablespoons olive oil
½ teaspoon Mustard
1 teaspoon honey
peppers
2 stalks parsley (finely chopped)
How healthy are the main ingredients?
Red cabbageolive oilhoneyMustardCucumbertomato

Preparation steps

1.

Chop cabbage, cucumber, tomato, zucchini and lettuce. Layer in a wide shallow bowl and sprinkle with salt. Sprinkle with baru nuts

2.

For Dressing: In a small bowl whisk the lemon juice, olive oil, honey, mustard, pepper and parsley.

3.

Drizzle lemon dressing over bowl.