Crunchy Salad with Pesto Kale and Poached Eggs
Crunchy Salad with Pesto Kale and Poached Eggs - Delicious veggie mix with many vital substances
Healthy, because
Even smarter
Nutritional values
Sunflower seeds are absolute leaders in terms of blood-forming folic acid, and biotin is found in egg yolks in particular. The vitamin ensures smooth skin and strong hair. Kale scores with lots of vitamin C, which is important for an intact immune system, among other things.
You can also enjoy this salad outside of the cabbage season: For the pesto then just use classic basil or even a spicy type of lettuce such as arugula or lamb's lettuce. You can replace the Brussels sprouts with a salad of your choice, such as baby spinach.
(Percentage of daily recommendation)
| Calorie | 567 cal. | (27 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 12.7 mg | (106 %) | ||
| Vitamin K | 298.3 μg | (497 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,050 mg | (26 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 ¾ ozs almonds
- 3 garlic cloves
- 2 ozs Kale
- 4 ozs olive oil
- salt
- peppers
- 1 Avocado
- 2 handfuls salad mix (sorrel, spinach, beet leaves)
- 5 ozs Brussels sprouts
- 2 carrots
- ½ oz Sprout
- 1 oz Sunflower seed (2 TBSP.)
- 4 Tbsps apple cider vinegar
- 2 tsps honey
- 1 ¾ ozs Wine vinegar
- 4 eggs
Preparation steps
Roast almonds in a hot pan over medium heat for 3 minutes. Peel garlic and chop finely. Clean kale, wash, shake dry, pluck green from leaf veins and chop coarsely. Blend everything with 3 ounces olive oil with a hand blender to a pesto. Season with salt and pepper.
Cut avocado in half, remove the pit, lift flesh from the skin, and slice.
Wash lettuce mix and spin dry. Clean Brussels sprouts, wash, divide into individual leaves and place in a large bowl with the lettuce.
Clean, peel and cut carrots into strips; wash sprouts. Mix both with cabbage, avocado, lettuce and sunflower seeds. Mix apple cider vinegar, remaining oil, honey, salt and pepper to make dressing, pour over ingredients and mix.
Bring 34 ounces of water to a boil in a saucepan. Add wine vinegar and create a whirlpool with a wooden spoon. Crack eggs one by one into a ladle and slide into the water. Let eggs simmer on low heat for 4 minutes. Arrange salad on plates, place 1 poached egg on each and top with some of the pesto.
