Kale Avocado Chili Dip with Keto Crackers
Kale avocado chili dip with keto crackers - Healthy food for game day! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
This keto-friendly dish is rich in heart-healthy fats from the avocado and iron from the kale.
If you don't have kale, spinach is a good substitute.
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 219.8 μg | (366 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 723 mg | (18 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 5 Tbsps flaxseed
- 5 Tbsps Pumpkin seed
- 3 Tbsps Sesame seeds
- 4 Tbsps Almond flour
- 2 Tbsps liquid Coconut oil
- salt
- 3 Avocados
- 7 ozs Kale
- 1 small green chili pepper
- 4 Tbsps olive oil
- 1 lemon (peel and juice)
- peppers
- 1 handful Watercress
Preparation steps
Place the seeds and kernels in a bowl with almond flour, pour 1/2 cup of hot water over them and leave to stand for 10 minutes. Then add coconut oil, season with salt, and mix everything.
Spread the mixture on a baking tray covered with baking paper and spread it out about 1/4th inch thin. Bake the cracker mixture in a preheated oven at 325°F for 25-30 minutes. Then remove from the oven, allow to cool for 10 minutes and break the crackers into pieces.
Meanwhile, cut the avocados in half for the dip, remove the stones, lift the flesh out of the skin with a spoon and dice roughly. Clean the kale, pluck the green from the stalks, wash, shake dry and chop into small pieces. Halve the chili pepper lengthwise, remove seeds, wash and chop. Put the avocado, kale, and chili together with olive oil in a mixer and mash coarsely. Season to taste with salt, lemon peel and juice, and pepper. Pour the dip into a bowl, garnish with watercress and serve with the crackers.
