Dandelion and Walnut Salad
Dandelion and Walnut Salad
MAIN MEAL
Eggplant Moussaka - Pasta with Cheese - Dandelion and Walnut Salad
ALL RECIPES
INGREDIENTS
4 servings
| Dandelion | 1 bunch (500g) |
| Olive oil | 2 tbsp (20 g) |
| Lemon juice | From 1 lemon (30 g) |
| Garlic | 2 cloves (6 g) |
| Walnuts | 4 whole (30 g) |
| Salt |
RECIPE
Wash the dandelion greens, then chop into two or three pieces, depending on the size of the leaves. Place in boiling water and boil for three to four minutes. Afterwards, blanch the dandelion greens in a bowl of cold water to preserve their color. For the dressing, mix the finely chopped garlic, crushed walnuts, and salt in olive oil. Dry the dandelion greens. Place on a serving plate and pour the dressing over them.ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 25-50) | Men (age 25-50) | ||||
| Energy | 170.9 kcal | 9 | 9 | ||
| Carbohydrate | 14.1 g | 5 | 5 | ||
| Protein | 4.5 g | 8 | 8 | ||
| Fat | 10.5 g | 16 | 16 | ||
| Fiber | 3.7 g | 12 | 12 | ||
| Vitamin A | 1654.8 mcg | 100 | 100 | ||
| Vitamin E (equivalent) | 4.2 mg | 35 | 30 | ||
| Vitamin B2 | 0.2 mg | 19 | 16 | ||
| Total Folic Acid | 56.3 mcg | 14 | 14 | ||
| Calcium | 205.4 mg | 21 | 21 | ||
| Iron | 4.1 mg | 27 | 41 | ||
| Zinc | 1.7 mg | 25 | 17 | ||
| Vitamin C | 40 mg | 40 | 40 | ||
| Potassium | 607.1 mg | 17 | 17 | ||
| Phosphorus | 121.4 mg | 17 | 17 | ||
| Magnesium | 57.1 mg | 19 | 16 | ||
| Vitamin B6 | 0.3 mg | 27 | 22 | ||
Dandelion and Walnut Salad:
A portion of salad provides the daily requirement of vitamin A.
The walnuts contribute to keep your omega-3 levels.
It also provides %21 of your daily recommended intake of calcium.
References:
1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 632.7 kcal |
| Carbohydrate | 55.1 g |
| Protein | 26 g |
| Fat | 33.9 g |
| Fiber | 7.9 g |
| Vitamin A | 1,863.4 mcg |
| Vitamin E (equivalent) | 8.6 mg |
| Vitamin B2 | 0.5 mg |
| Total Folic Acid | 102.6 mcg |
| Calcium | 319.1 mg |
| Iron | 6.5 mg |
| Zinc | 5.2 mg |
| Vitamin C | 43.8 mg |
| Potassium | 928.1 mg |
| Phosphorus | 345.8 mg |
| Magnesium | 91.5 mg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 1.5 mcg |
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