Marinated Kale Salad with Gouda and Shaved Apples

Vegetarian
Gluten Free
Health score
28%
Marinated Kale Salad with Gouda and Shaved Apples
135 min.
8
145kcal

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Ingredients

  • 0.3 cup olive oil extra virgin 
  • 0.3 cup gouda cheese shaved
  • 1.5 tablespoons honey 
  • 0.3 teaspoon kosher salt 
  • oz destemmed lacinato/dinosaur kale stemmed chopped
  • 0.3 cup juice of lemon fresh
  • 0.3 teaspoon pepper freshly ground
  •  pink lady apples 

Equipment

  • bowl
  • whisk

Directions

  1. Cut apples into 1/4-inch-thick rings, cutting from 1 side through the other.
  2. Whisk together lemon juice and next 4 ingredients in a large bowl.
  3. Add kale and apples; toss to coat. Cover and chill 2 to 24 hours.
  4. Add Gouda cheese, and toss just before serving.
  5. *1 Granny Smith apple may be substituted.

Nutrition Facts

Calories145kcal
Protein7.5%
Fat54.5%
Carbs38%

Properties

Glycemic Index
21.91
Glycemic Load
4.26
Inflammation Score
-9
Nutrition Score
12.811739097471%

Flavonoids

Cyanidin
1.07mg
Peonidin
0.01mg
Catechin
0.89mg
Epigallocatechin
0.18mg
Epicatechin
5.14mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.13mg
Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.09mg
Isorhamnetin
6.69mg
Kaempferol
13.36mg
Quercetin
9.17mg

Nutrients percent of daily need

Calories:145.21kcal
7.26%
Fat:9.33g
14.36%
Saturated Fat:2.31g
14.41%
Carbohydrates:14.65g
4.88%
Net Carbohydrates:11.8g
4.29%
Sugar:10.91g
12.13%
Cholesterol:8.43mg
2.81%
Sodium:149.31mg
6.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.89g
5.78%
Vitamin K:116.4µg
110.86%
Vitamin A:2911.4IU
58.23%
Vitamin C:32.59mg
39.5%
Calcium:128.94mg
12.89%
Fiber:2.85g
11.39%
Manganese:0.22mg
11.19%
Vitamin E:1.31mg
8.75%
Vitamin B2:0.14mg
8.44%
Phosphorus:64.33mg
6.43%
Folate:22.79µg
5.7%
Potassium:191.44mg
5.47%
Vitamin B6:0.08mg
4.01%
Magnesium:15.56mg
3.89%
Iron:0.62mg
3.45%
Vitamin B1:0.05mg
3.18%
Zinc:0.44mg
2.93%
Vitamin B3:0.41mg
2.07%
Copper:0.04mg
1.98%
Selenium:1.37µg
1.96%
Vitamin B12:0.11µg
1.9%
Vitamin B5:0.11mg
1.06%
Source:My Recipes