EatSmarter exclusive recipe

Salad Plate with Spicy Hearts

(Family Style: For 1 Adult and 1 Kid, Ages 7-14)
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Salad Plate with Spicy Hearts

Salad Plate with Spicy Hearts - Raw vegetables with lots of extras for small and big salad lovers

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Health Score:
9,4 / 10
30 min.

Healthy, because

Even smarter

Nutritional values

The large salad is a small fitness miracle: sauerkraut and radish strengthen the immune system with lots of vitamin C. The beta-carotene in the carrots also protects the cells, while the bioactive substances from the apple further enhance the effect.

Vegetarian is\'s with 40 grams of sunflower seeds or chopped almonds instead of the sausage. And if the salad is a side dish: prepare only half the amount and leave out the bread.

1 serving contains
(Percentage of daily recommendation)
Calorie455 kcal(22 %)
Protein20 g(20 %)
Fat22 g(19 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate94 μg(31 %)
Pantothenic acid1.1 mg(18 %)
Biotin9 μg(20 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C31 mg(33 %)
Potassium920 mg(23 %)
Calcium372 mg(37 %)
Magnesium98 mg(33 %)
Iron4.6 mg(31 %)
Iodine28 μg(14 %)
Zinc4.4 mg(55 %)
Saturated fatty acids6.5 g
Uric acid125 mg
Cholesterol37 mg
Development of this recipe:


1 carrot
1 pc daikon Radish
4 ozs mild Sauerkraut
1 small Apple
6 sheets Iceberg lettuce
¼ Cucumber
1 Tbsp Sour cream
½ lemon
1 tsp mild Mustard
2 Tbsps Canola oil
3 slices young Gouda
3 slices Poultry sausage
3 slices Whole Wheat Bread
How healthy are the main ingredients?
SauerkrautGoudaSour creamRadishMustardcarrot

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Box grater, 1 Large knife, 2 Bowls, 1 Tablespoon, 1 Salad spinner, 1 Citrus juicer, 1 Small bowl, 1 Teaspoon, 1 small Whisk, 1 large Platter (or 2 smaller plates), 1 Cookie cutter (heart shaped)

Preparation steps

Salad Plate with Spicy Hearts preparation step 1

Peel carrot and radish. Grate the carrot finely and grate the radish coarsely.

Salad Plate with Spicy Hearts preparation step 2

Cut sauerkraut into small pieces and put in a bowl. Rinse apple, wipe dry, quarter, core and mix with the sauerkraut.

Salad Plate with Spicy Hearts preparation step 3

Rinse lettuce leaves, spin dry and cut into bite-sized pieces.

Salad Plate with Spicy Hearts preparation step 4

Rinse cucumber thoroughly with hot water, wipe dry and cut into thin slices. In a bowl, mix with sour cream and season with salt and pepper.

Salad Plate with Spicy Hearts preparation step 5

For the dressing, squeeze lemon half. Whisk the lemon juice in a small bowl with salt, pepper, mustard and oil.

Salad Plate with Spicy Hearts preparation step 6

Place carrot, radish, lettuce and apple separately either on a large salad plate (or divide beetween 2 plates) and drizzle with the dressing. Put the cucumber salad in a separate serving bowl.

Salad Plate with Spicy Hearts preparation step 7

From the cheese and sausage, cut out little hearts with a cookie cutter. Arrange hearts on the salad. Serve with bread.