Leafy Salad with Blue Cheese, Pears and Walnut
(1 vote)
(1 vote)
Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
643
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 | 643 kcal | (31 %) | ||
| Protein | 27.35 g | (28 %) | ||
| Fat | 44.54 g | (38 %) | ||
| Carbohydrates | 45.04 g | (30 %) | ||
| Sugar added | 1.44 g | (6 %) | ||
| Roughage | 17.12 g | (57 %) |
more nutritional values
| Vitamin A | 4,919.85 mg | (614,981 %) | ||
| Vitamin D | 0.19 μg | (1 %) | ||
| Vitamin E | 12.74 mg | (106 %) | ||
| Vitamin B₁ | 0.43 mg | (43 %) | ||
| Vitamin B₂ | 1.14 mg | (104 %) | ||
| Niacin | 9.44 mg | (79 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 1,010.39 μg | (337 %) | ||
| Pantothenic acid | 1.05 mg | (18 %) | ||
| Biotin | 2.17 μg | (5 %) | ||
| Vitamin B₁₂ | 0.46 μg | (15 %) | ||
| Vitamin C | 156.77 mg | (165 %) | ||
| Potassium | 3,093.94 mg | (77 %) | ||
| Calcium | 744.78 mg | (74 %) | ||
| Magnesium | 419.72 mg | (140 %) | ||
| Iron | 15.14 mg | (101 %) | ||
| Iodine | 13.79 μg | (7 %) | ||
| Zinc | 3.82 mg | (48 %) | ||
| Saturated fatty acids | 11.18 g | |||
| Cholesterol | 28.34 mg |
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 tablespoons apple cider vinegar
- 2 tablespoons lemon juice
- 4 tablespoons Nut oil
- 1 teaspoon 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.
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