Endive and Orange Salad with Walnuts
Healthy, because
Even smarter
Nutritional values
This salad is a treat for our stomach: chicory contains large amounts of inulin. This soluble fibre "feeds" the useful bifidus bacteria in the intestine and thus has a positive effect on the body's defences. In addition, the vegetable scores points with Intybin. The bitter substance promotes the activity of the liver, bile, pancreas and intestines.
Chicory may only be exposed to light for a short time, otherwise it discolours and quickly becomes very bitter and inedible. When buying it, make sure that it has no wilted outer leaves or brown spots. Wrapped in a damp kitchen towel, the chicory stays fresh for a week in the refrigerator.
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 8.1 μg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 473 mg | (12 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Preparation steps
Rins the endive, remove the stalk, and cut the leaves into small pieces. Peel the oranges completely, making sure you remove the bitter white pith. Separate the whole segments of fruit, catching any juice in a bowl. Squeeze the peel and the remaining pulp into the bowl. Mix the juice with the honey, oil, and vinegar. Season to taste with salt.
Mix the orange pieces with the endive and the dressing. Garnish with the walnuts and parsley.
