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Good Living / Salads

Fruit salad with kefir and flax seeds

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Fruit salad with kefir and flax seeds

Method

For the sauce

  • Peel the apple and remove the seeds. Cut into 1 cm slices and then into 1 cm cubes.
  • Peel the 2 bananas and cut them into 1 cm rounds.
  • Transfer the apples and bananas to a pot and add the lemon juice.
  • Add the honey, vanilla extract and water. Simmer for 5-10 minutes, until the apple melts.
  • Transfer the sauce to a food processor and beat until pureed.
  • Transfer to a bowl and set it aside to cool.
  • If you don’t want to use it immediately, you can store it in the refrigerator.

For the salad

  • Remove the stems from the strawberries, cut them into thin rounds and transfer to a bowl.
  • Thinly slice the bananas and add them to the same bowl.
  • Add the blueberries, blackberries and cinnamon.
  • Pour the sauce over the fruit and mix with a spoon.
  • Add the kefir.
  • Divide the fruit salad between serving bowls and sprinkle with flax seeds.

Tip

The sauce can be stored in the refrigerator for up to 1 week.

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Nutritional
Chart

Nutrition information per portion

339
Calories (kcal)
17 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

6.1
Total Fat (g)
9 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.2
Saturated Fat (g)
21 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

49.0
Total Carbs (g)
19 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

47.0
Sugars (g)
52 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.1
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

11.1
Fibre (g)
44 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.27
Sodium (g)
4 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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