These
simple salads are great time-savers, jet contain
as many vitamins as more complicated recipes.
The secret is knowing which combinations “go
with together” - try them out, and see
which you like best!
Salad meals are
an important part of a healthy diet. A salad
can be a starter or a garnish, or a meal in
itself. In preparing salads you just need imagination
in combining variations of vegetables, fruits,
herbs and other healthy components.
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(SERVES 1)
Selected nutrients per
serving: 197 cal. (57% from fat,); 3.5 g prot.;
19.7 g carb.; 14 g fat (3 g saturated, 8 g mono,
3 g poly); 10 g fiber; 0.24 mg vit. B1; 0.25
mg vit. B2; 3.7 mg vit. B3; 0.53 mg vit. B6;
1.8 mg pant.; 100 mg folate; 59 mcg vit. K,
1021 mg K; 65 mg Mg; 0.47 mg Cu, 29 mcg Cr.
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(SERVES 1)
Selected nutrients per serving:
160 cal. (1% from fat,); 5 g prot.; 35 g carb.;
0.4 g fat; 7 g fiber; 1193 mg K; 217 mg Ca;
5 mg Fe.
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(SERVES 3)
Selected nutrients per
serving: 186 cal. (9% from fat,); 15 g prot.;
31 g carb.; 2 g fat; 4 g fiber; 0.2 mg vit.
B6; 1,7 mcg vit. B12; 94 mg folate; 205 mcg
vit. K, 70 mg vit. C.
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(SERVES 1)
Selected nutrients per serving:
104 cal. (3% calories from protein, 92% from
carbohydrates, 4% from fat,); 0.9 g prot.; 26
g carb.; 0.5 g fat; 5 g fiber; 2030 RE vit.
A; 0.165 mg vit B6, 9.9 mcg vit K; 378 mg K;
0.02 mg Cr.
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(SERVES 2)
Selected nutrients per serving:
73 cal. (3% from fat,); 1.9 g prot.; 18 g carb.;
0.3 g fat; 3.9 g fiber; 51 mcg folate; 0.136
mg vit. B1; 367 mg K.
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