Superfood Salad
Superfood Salad - Power vegetable mix with crisp freshness.
Healthy, because
Even smarter
Nutritional values
In addition to provitamin A, B1, B2, B6 and E, minerals such as potassium, phosphorus, calcium, magnesium, iron, niacin and folic acid are contained in apples. Due to the vitamin C in the apple, the blood-forming iron from zucchini and spinach can be better absorbed by the body.
It hardly gets any healthier! If you like, you can replace the olive oil with linseed oil for even more unsaturated fatty acids.
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 140.4 μg | (234 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,005 mg | (25 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- ½ lemon (juice)
- 1 Tbsp honey
- 2 Tbsps olive oil
- 2 Tbsps Vegetable broth
- salt
- peppers
- 5 ozs Baby spinach
- 1 Tbsp Pine nuts
- 1 Tbsp Pumpkin seed
- 26 ozs small Zucchini
- 3 stalks Celery
- 3 green Apple (i.e. Granny Smith)
- 1 Avocado
- 1 heaping Tbsp walnut kernels
Preparation steps
For the dressing, mix lemon juice with honey, olive oil and broth. Season with salt and pepper. Clean the spinach, wash and shake dry.
Roast the seeds in a pan without fat over medium heat. Clean zucchini, wash and cut lengthwise into thin slices. Clean the celery, remove the stalks if necessary and cut into small pieces. Wash, halve, core and chop apples. Halve avocado, remove pit, lift flesh from skin and cut into slices.
Arrange avocado, celery, spinach, apples and zucchini. Drizzle with dressing and sprinkle with pine nuts, pumpkin seeds and walnuts.
