Raw Kale, Grapefruit, and Toasted Hazelnut Salad

Vegetarian
Gluten Free
Very Healthy
Health score
93%
Raw Kale, Grapefruit, and Toasted Hazelnut Salad
15 min.
4
225kcal

Suggestions

Ingredients

  • ounces baby kale leaves very thinly sliced
  • 0.3 teaspoon pepper black
  • 0.5 cup yogurt plain fat-free
  •  pink grapefruit 
  • 0.3 cup hazelnuts toasted chopped
  • 0.5 teaspoon kosher salt 
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 0.5 small onion red divided thinly sliced

Equipment

  • bowl
  • whisk

Directions

  1. Peel and segment grapefruit; reserve 3 TBSP juice in a large bowl. Mince 2 rings onion.
  2. Add to grapefruit juice, with lemon juice, yogurt, oil, salt, and pepper.
  3. Whisk until well mixed.
  4. Toss in kale. Top with remaining onion, grapefruit, and hazelnuts.

Nutrition Facts

Calories225kcal
Protein10.07%
Fat52.66%
Carbs37.27%

Properties

Glycemic Index
32.75
Glycemic Load
3.37
Inflammation Score
-10
Nutrition Score
24.974782580915%

Flavonoids

Cyanidin
0.67mg
Catechin
0.12mg
Epigallocatechin
0.28mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.74mg
Hesperetin
2.65mg
Naringenin
41.99mg
Apigenin
0.01mg
Luteolin
0.78mg
Isorhamnetin
14.07mg
Kaempferol
26.64mg
Myricetin
0.02mg
Quercetin
16.07mg

Nutrients percent of daily need

Calories:224.6kcal
11.23%
Fat:14.21g
21.87%
Saturated Fat:1.59g
9.93%
Carbohydrates:22.64g
7.55%
Net Carbohydrates:16.99g
6.18%
Sugar:13.03g
14.47%
Cholesterol:0.61mg
0.2%
Sodium:345.18mg
15.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.11g
12.23%
Vitamin K:227.08µg
216.27%
Vitamin A:7142.25IU
142.85%
Vitamin C:100.72mg
122.08%
Manganese:1.06mg
52.85%
Calcium:249.4mg
24.94%
Fiber:5.65g
22.62%
Vitamin E:3.08mg
20.5%
Vitamin B2:0.33mg
19.15%
Folate:72.45µg
18.11%
Potassium:553.78mg
15.82%
Vitamin B1:0.21mg
13.88%
Magnesium:54.86mg
13.72%
Phosphorus:136.71mg
13.67%
Copper:0.26mg
12.86%
Vitamin B6:0.25mg
12.38%
Iron:1.6mg
8.9%
Vitamin B5:0.71mg
7.14%
Zinc:0.89mg
5.91%
Vitamin B3:1.18mg
5.9%
Vitamin B12:0.19µg
3.11%
Selenium:2.07µg
2.96%
Source:My Recipes