Kale Avocado Salad with Mango
Kale Avocado Salad with Mango - Crisp and fresh mix with fruity and savory flavors
Healthy, because
Even smarter
Nutritional values
Kale is packed with vitamin C. Using the power micronutrient, the body produces the hormone norepinephrine, which is important for optimal fat burning. This messenger substance helps small pads on hips and buttocks to melt away. The avocado is rich in fat, but fortunately, it consists largely of healthy and polyunsaturated fatty acids, which have an anti-inflammatory and blood-fat-lowering effect.
Outside the kale season, you can replace the vegetable with baby spinach. However, you should not cook this, but only wash well like lettuce and spin dry.
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 451 μg | (752 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 169 μg | (56 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 984 mg | (25 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 4 ozs Kale
- salt
- 2 Limes (juice)
- 1 Tbsp Rice syrup
- 5 Tbsps Canola oil
- 1 tsp sesame oil
- 18 ozs Mangoes
- 2 small Avocados
- 3 Tbsps hazelnut kernels
- 5 leaflets Lollo rossa (or similar lettuce)
- peppers
Preparation steps
Wash kale, pluck green from hard leaf veins and cook in boiling salted water for about 5 minutes. Rinse kale in cold water and drain well.
Mix cabbage with lime juice, rice syrup and both oils. Peel mango, cut flesh from core and dice. Halve avocados, lift flesh out of skins with a spoon and also cut into cubes.
Halve or coarsely chop nuts. Wash the lollo rosso, shake dry and shred. Mix all prepared ingredients and season with salt and pepper.
