Leafy Salad with Blue Cheese, Pears and Walnut
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
548
calories
Calories
Healthy, because
Even smarter
Nutritional values
This salad is filled with vitamins and nutrients from the vegetables and healthy fats and protein from the walnuts and cheese. It stays low calorie while being very filling.
This salad is perfect for a light meal or a starter.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 548 cal. | (26 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 250.9 μg | (418 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 828 mg | (21 %) | ||
| Calcium | 522 mg | (52 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 13.6 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 cups young Spinach (leaves torn into bite-sized pieces)
- 2 Lettuce (leaves torn into bite-sized pieces)
- 2 Pear (sliced)
- 1 Apple (peeled and diced)
- 1.333 cups Blue cheese (diced)
- 1 cup Walnut
- For the dressing
- 2 Tbsps apple cider vinegar
- 2 Tbsps lemon juice
- 4 Tbsps Nut oil
- 1 tsp honey
Preparation
Kitchen utensils
1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spatula, 1 Salad spinner, 1 Citrus juicer
Preparation steps
1.
Arrange all the salad ingredients on plates. Mix together all the dressing ingredients with 2-3 tbsp water, season with salt and drizzle it over the salad.
