Breakfast Salad with Warm Pine Nuts

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Breakfast Salad with Warm Pine Nuts
45 min.
4
188kcal

Suggestions

Ingredients

  • tablespoon pumpkinseed kernels unsalted
  • tablespoon blueberries dried
  • tablespoon cranberries dried
  • 0.8 pound fuji apple cubed
  • 0.5 cup kiwifruit cubed peeled
  • cup orange sections coarsely chopped ( 1 large)
  • 1.5 cups asian pear ripe cubed ( 1 medium)
  • tablespoons pinenuts 
  • tablespoon roasted sunflower seed kernels 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine the first 8 ingredients in a medium bowl.
  2. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add pine nuts to pan; cook for 3 minutes or until lightly browned, shaking pan frequently.
  4. Add pine nuts to salad; toss gently to combine.
  5. Serve immediately.

Nutrition Facts

Calories188kcal
Protein4.8%
Fat23.04%
Carbs72.16%

Properties

Glycemic Index
40.98
Glycemic Load
8.87
Inflammation Score
-5
Nutrition Score
10.314782536548%

Flavonoids

Cyanidin
2.6mg
Peonidin
0.02mg
Catechin
1.27mg
Epigallocatechin
0.58mg
Epicatechin
8.73mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.28mg
Hesperetin
12.26mg
Naringenin
6.89mg
Luteolin
0.35mg
Isorhamnetin
0.18mg
Kaempferol
0.41mg
Myricetin
0.16mg
Quercetin
4.3mg

Nutrients percent of daily need

Calories:188.22kcal
9.41%
Fat:5.26g
8.1%
Saturated Fat:0.48g
3.03%
Carbohydrates:37.09g
12.36%
Net Carbohydrates:30.24g
11%
Sugar:26.04g
28.93%
Cholesterol:0mg
0%
Sodium:29.69mg
1.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.47g
4.93%
Vitamin C:47.11mg
57.1%
Manganese:0.6mg
29.9%
Fiber:6.85g
27.39%
Vitamin K:16.5µg
15.72%
Vitamin E:2.05mg
13.67%
Copper:0.24mg
11.85%
Potassium:363.06mg
10.37%
Phosphorus:89.65mg
8.96%
Folate:34.95µg
8.74%
Magnesium:32.87mg
8.22%
Vitamin B1:0.09mg
6.33%
Vitamin B6:0.12mg
6.01%
Vitamin B2:0.08mg
4.94%
Vitamin B5:0.44mg
4.45%
Iron:0.78mg
4.36%
Zinc:0.63mg
4.17%
Calcium:41.58mg
4.16%
Vitamin B3:0.76mg
3.82%
Vitamin A:184.86IU
3.7%
Selenium:2.36µg
3.38%
Source:My Recipes