Salad Days

Salad Days

It goes on and on…

This is typical of the HUGE salads I regularly make. They can last for two or three days and be used as:

  • main meals – just add avocado, grilled tofu, beans, grains, sweet potatoes, etc, etc
  • sides – dish it out to provide those extra phytonutrients, minerals and vitamins
  • snacks – perfect with a slice of wholemeal bread to satisfy those hunger pangs

I am having this with a tin of baked beans (low salt and sugar) heated with a couple of handfuls of spelt/wheat quinoa, chickpeas and spelt grains that are left over from yesterday, a few boiled potatoes and a huge cup of herbal tea.

CONTENTS

Cucumber, romaine lettuce, red and green cabbage, celery, beetroot, green bell pepper, onion, tomato, apple, cauliflower, spinach leaves, sweetcorn, gherkins, walnuts, peanuts, ground flax seeds, sesame seeds, poppy seeds, chia seeds, pumpkin seeds and sunflower seeds.

I used a dressing made from some of the liquid from both the packet of boiled beetroot and the jar of gherkins, combined with balsamic vinegar, crushed garlic, wholegrain mustard, freshly-squeezed lemon juice, black pepper and nutritional yeast.

 NUTRITION PER SERVING (A BIG SERVING!)

 

Energy: 766.0 kcal / 2500 kcal (31%)
Protein: 32.5 g / 56.0 g (58%)
Carbs: 126.2 g / 130.0 g (97%)
Fat: 16.6 g / 65.0 g (25%)
Vit.C
General
Energy
766.0
kcal
31%
Alcohol
0.0
g
No Target
Ash
9.4
g
No Target
Caffeine
0.0
mg
No Target
Water
643.0
g
17%
Carbohydrates
Carbs
126.2
g
97%
    Fiber
28.6
g
95%
    Starch
54.4
g
No Target
    Sugars
29.0
g
No Target
        Fructose
5.9
g
No Target
        Galactose
0.3
g
No Target
        Glucose
6.0
g
No Target
        Maltose
1.0
g
No Target
        Sucrose
2.9
g
No Target
    Added Sugars
0.0
g
No Target
Lipids
Fat
16.6
g
25%
    Monounsaturated
4.6
g
No Target
    Polyunsaturated
7.2
g
No Target
        Omega-3
1.4
g
69%
        Omega-6
5.8
g
42%
    Saturated
0.0
g
n/a
    Trans-Fats
0.0
g
0.000g
Cholesterol
0.0
mg
n/a
Phytosterol
0.0
mg
No Target
Protein
Protein
32.5
g
58%
    Alanine
0.7
g
No Target
    Arginine
1.4
g
No Target
    Aspartic acid
2.4
g
No Target
    Cystine
0.3
g
43%
    Glutamic acid
4.4
g
No Target
    Glycine
0.8
g
No Target
    Histidine
0.4
g
44%
    Hydroxyproline
0.0
g
No Target
    Isoleucine
0.7
g
51%
    Leucine
1.2
g
40%
    Lysine
0.8
g
29%
    Methionine
0.3
g
45%
    Phenylalanine
0.9
g
74%
    Proline
1.1
g
No Target
    Serine
0.9
g
No Target
    Threonine
0.6
g
43%
    Tryptophan
0.2
g
66%
    Tyrosine
0.5
g
44%
    Valine
0.9
g
51%
Vitamins
B1 (Thiamine)
3.6
mg
302%
B2 (Riboflavin)
3.5
mg
268%
B3 (Niacin)
25.5
mg
159%
B5 (Pantothenic Acid)
2.7
mg
55%
B6 (Pyridoxine)
4.4
mg
295%
B12 (Cobalamin)
2.5
µg
104%
Biotin
6.5
µg
22%
Choline
105.5
mg
19%
Folate
328.1
µg
82%
Vitamin A
9130.2
IU
304%
Vitamin C
179.8
mg
90%
Vitamin D
0.0
IU
0%
Vitamin E
4.2
mg
28%
Vitamin K
207.8
µg
173%
Minerals
Calcium
247.1
mg
31%
Chromium
0.0
µg
0%
Copper
1.1
mg
118%
Fluoride
0.0
µg
0%
Iodine
0.0
µg
0%
Iron
8.8
mg
98%
Magnesium
263.8
mg
63%
Manganese
3.0
mg
129%
Molybdenum
0.0
µg
0%
Phosphorus
637.8
mg
91%
Potassium
2492.9
mg
53%
Selenium
18.0
µg
33%
Sodium
398.0
mg
40%
Zinc
5.9
mg
54%

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