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Strengthens Your Bones
Lemon Cream with Figs
and Cardamom
(7 votes)
Health Score:
75 / 100
Difficulty:
easy
Preparation:
10 min.
Preparation
Calories:
164
calories
Calories
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One portion of this recipe contains one fifth of your daily requirement of potassium and calcium. Potassium is important for regulating the water balance in the body, while calcium strengthens bones and teeth. Both ensure that the heart muscles work properly and that the nerve cells' conduction of stimuli works.
This is a great snack on the go. Add some whole wheat oats or granola for a good source of fiber for the intestines.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 164 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 7.2 μg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 401 mg | (10 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 10 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 18 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
2
- Ingredients
- ½ lemon
- 4 ozs Ricotta cheese
- 5 ozs Yogurt (low-fat)
- ½ tsp ground Cardamom
- 2 tsps honey
- 2 fresh Figs
- 2 tsps Pistachio
Preparation
Preparation steps
1.
Rinse lemon in hot water, wipe dry and finely grate 1 teaspoon of zest.
2.
Mix lemon zest with ricotta cheese, yogurt, cardamom, and honey in a bowl.
3.
Meanwhile, rinse figs, pat dry and cut into slices.
4.
Finely chop pistachios.
5.
Arrange figs on plates, pour cardamom cream over fruit, sprinkle with pistachios and serve.
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