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Ingredient
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Recipes
Cracked Wheat Fruit Salad
Cracked Wheat Fruit Salad
Vegetarian
Dairy Free
Health score
4%
Download PDF
Side Dish
Antipasti
Starter
Snack
45 min.
Preparation time
Gaps: no
Total: 45 min.
10
Servings
Serve: 10 persons
Weight Per Serving: 186g
Price Per Serving: 0.88$
272kcal
Nutrition
Calories: 272kcal
Protein: 5.57%
Fat: 22.2%
Carbs: 72.23%
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Ingredients
3
cups
apple cider
2
small
apples
cut into 1-inch chunks
1.5
cups
bulghur wheat
8
ounce
dates
pitted sliced
2
tablespoons
honey
2
tablespoons
juice of lemon
2
teaspoons
orange rind
grated
2
oranges
0.5
cup
pecans
chopped
2
tablespoons
vegetable oil
Equipment
bowl
frying pan
sauce pan
oven
whisk
sieve
Directions
Bring cider to a boil in a medium saucepan; stir in bulghur wheat. Cover, remove from heat, and let stand 2 hours.
Pour mixture through a wire-mesh strainer, pressing with back of spoon; discard cider.
Transfer bulghur wheat to a bowl. Stir in apple chunks, orange sections, and dates.
Whisk oil and next 3 ingredients until blended; pour over salad, and toss gently. Chill.
Bake pecans in a shallow pan at 350, stirring occasionally, 5 to 10 minutes or until toasted; cool. Stir into salad, and serve immediately.
Nutrition Facts
Calories
272kcal
Protein
5.57%
Fat
22.2%
Carbs
72.23%
Properties
Glycemic Index
27.65
Glycemic Load
20.75
Inflammation Score
-4
Nutrition Score
9.5665216756904%
Flavonoids
Cyanidin
1.45mg
Delphinidin
0.4mg
Peonidin
0.01mg
Catechin
1.67mg
Epigallocatechin
0.38mg
Epicatechin
5.62mg
Epigallocatechin 3-gallate
0.18mg
Eriodictyol
0.15mg
Hesperetin
7.57mg
Naringenin
4.06mg
Luteolin
0.09mg
Kaempferol
0.08mg
Myricetin
0.05mg
Quercetin
1.95mg
Nutrients
percent of daily need
Calories:
271.67kcal
13.58%
Fat:
7.19g
11.07%
Saturated Fat:
0.84g
5.23%
Carbohydrates:
52.67g
17.56%
Net Carbohydrates:
44.95g
16.34%
Sugar:
30.57g
33.96%
Cholesterol:
0mg
0%
Sodium:
7.36mg
0.32%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
4.06g
8.12%
Manganese:
1.02mg
50.89%
Fiber:
7.73g
30.9%
Vitamin C:
17.82mg
21.6%
Magnesium:
58.79mg
14.7%
Potassium:
414.16mg
11.83%
Copper:
0.21mg
10.66%
Phosphorus:
104.55mg
10.46%
Vitamin B1:
0.14mg
9.36%
Vitamin B6:
0.16mg
8.22%
Vitamin B3:
1.59mg
7.95%
Vitamin K:
6.86µg
6.53%
Iron:
1.06mg
5.87%
Vitamin B5:
0.53mg
5.27%
Folate:
20.74µg
5.18%
Zinc:
0.77mg
5.16%
Vitamin B2:
0.08mg
4.64%
Calcium:
39.02mg
3.9%
Vitamin E:
0.44mg
2.91%
Selenium:
1.61µg
2.3%
Vitamin A:
84.82IU
1.7%
Side Dish
Antipasti
Starter
Snack
Appetizer
Antipasto
Hor D'oeuvre
Salad
Dairy Free
Lacto Ovo Vegetarian
Apples
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples