Endive Boats with Avocado Salsa
Endive boats with avocado salsa - Crisp beauty food
Healthy, because
Even smarter
Nutritional values
Endive comes up trumps with intybin. This bitter substance curbs the appetite for sweets and prevents cravings. Those who want to preserve their youthful appearance should rely on vitamin E: Avocados are a great source for this.
When it comes to cilantro, opinions differ: some love it, others don't like it at all. If you belong to the second faction, you can replace the herb with basil or Italian parsley, for example.
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 803 mg | (20 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Preparation steps
Clean endive, divide into the individual leaves and wash. Peel and finely dice onion. Halve avocados, remove pits, lift flesh from skins and dice. Clean, wash, and dice tomatoes. Clean, wash, and dice bell bell pepper.
Place vegetable cubes in a bowl and mix with lime juice. Wash cilantro, shake dry, set aside some leaves; chop remaining leaves coarsely and add to vegetables. Add cumin, cayenne pepper, salt, and oil and mix well.
Divide endive boats among plates, fill with avocado salsa, and garnish with cilantro leaves set aside.
