Baru Nut Bowl
Baru Nut Bowl - fresh vegetable mix with crunchy Baru nuts. Photo: Iris Lange-Fricke
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
(Percentage of daily recommendation)
| Calorie | 188 cal. | (9 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0.9 g | (4 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 48 μg | (80 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 700 mg | (18 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
Preparation steps
Chop cabbage, cucumber, tomato, zucchini and lettuce. Layer in a wide shallow bowl and sprinkle with salt. Sprinkle with baru nuts
For Dressing: In a small bowl whisk the lemon juice, olive oil, honey, mustard, pepper and parsley.
Drizzle lemon dressing over bowl.
