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Marinated Kale Salad with Gouda and Shaved Apples
Marinated Kale Salad with Gouda and Shaved Apples
Vegetarian
Gluten Free
Health score
28%
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Side Dish
Antipasti
Starter
Snack
135 min.
Preparation time
Gaps: GAPS_FULL
Total: 135 min.
8
Servings
Serve: 8 persons
Weight Per Serving: 123g
Price Per Serving: 0.9$
145kcal
Nutrition
Calories: 145kcal
Protein: 7.5%
Fat: 54.5%
Carbs: 38%
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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
8
oz
destemmed lacinato/dinosaur kale
stemmed chopped
0.3
cup
juice of lemon
fresh
0.3
teaspoon
pepper
freshly ground
3
pink lady apples
Equipment
bowl
whisk
Directions
Cut apples into 1/4-inch-thick rings, cutting from 1 side through the other.
Whisk together lemon juice and next 4 ingredients in a large bowl.
Add kale and apples; toss to coat. Cover and chill 2 to 24 hours.
Add Gouda cheese, and toss just before serving.
*1 Granny Smith apple may be substituted.
Nutrition Facts
Calories
145kcal
Protein
7.5%
Fat
54.5%
Carbs
38%
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%
Side Dish
Antipasti
Starter
Snack
Appetizer
Antipasto
Hor D'oeuvre
Salad
Cheese
Apples
Gluten Free
Lacto Ovo Vegetarian
Primal
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