anti-inflammatory

Crunchy Salad with Pesto Kale and Poached Eggs

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Average: 5 (3 votes)
(3 votes)
Crunchy Salad with Pesto Kale and Poached Eggs

Crunchy Salad with Pesto Kale and Poached Eggs - Delicious veggie mix with many vital substances

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
567
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie567 kcal(27 %)
Protein16 g(16 %)
Fat50 g(43 %)
Carbohydrates14 g(9 %)
Sugar added1 g(4 %)
Roughage8.6 g(29 %)
Vitamin A1.3 mg(163 %)
Vitamin D3.2 μg(16 %)
Vitamin E12.7 mg(106 %)
Vitamin K298.3 μg(497 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate177 μg(59 %)
Pantothenic acid1.1 mg(18 %)
Biotin20.6 μg(46 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C75 mg(79 %)
Potassium1,050 mg(26 %)
Calcium137 mg(14 %)
Magnesium102 mg(34 %)
Iron3.5 mg(23 %)
Iodine14 μg(7 %)
Zinc2.5 mg(31 %)
Saturated fatty acids7.9 g
Uric acid60 mg
Cholesterol198 mg
Complete sugar13 g

Ingredients

for
4
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

1.

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.

2.

Cut avocado in half, remove the pit, lift flesh from the skin, and slice.

3.

Wash lettuce mix and spin dry. Clean Brussels sprouts, wash, divide into individual leaves and place in a large bowl with the lettuce.

4.

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.

5.

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.