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Good Living / Salads

Green apple and tofu salad

  • Vegetarian Diet

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

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

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

Green apple and tofu salad

Method

  • Finely chop the rosemary leaves. Place in a saucepan along with the honey and water.
  • Whisk and place over medium heat.
  • Simmer for 30 seconds, until it starts to bubble.
  • Remove from heat and allow mixture to cool and be infused by the aroma of the rosemary.
  • Chop the tofu into 2 cm cubes and transfer to a bowl.
  • When the mixture with the honey cools, add to the bowl with the tofu and mix with a spoon to marinate.
  • Place a pan over high heat and let it get very hot.
  • Add the hazelnuts and toast for 2 minutes, until they become golden brown.
  • When ready, remove hazelnuts from pan and allow to cool.
  • Beat in a food processor to coarsely grind.
  • Transfer to a bowl and add the lemon zest.

For the honey mustard vinaigrette

  • Beat all of the ingredients in a food processor for 2 minutes, until completely combined.

To assemble

  • Arrange the green salad in a serving bowl and add the vinaigrette. Toss well to coat.
  • Coat the pieces of tofu in the hazelnut-lemon mixture and add them to the salad.
  • Thinly slice the apple and add it to the salad.
  • Sprinkle with the remaining hazelnut mixture and serve.
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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
(4)
Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
(1)
Stars 3 c9ab54a9391cb4e2af3c2a4c4675bedbe4c0f240b47f2deb664d8e5e3214bb49
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Stars 2 c2271760a84c41b554ecf1d1b2b17a4774d017e08924e9c4b7bd07ffe0c53648
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
(1)

Nutritional
Chart

Nutrition information per portion

551
Calories (kcal)
28 %

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.

47.0
Total Fat (g)
67 %

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.

6.2
Saturated Fat (g)
31 %

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.

23.0
Total Carbs (g)
9 %

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.

22.0
Sugars (g)
24 %

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.

6.4
Protein (g)
13 %

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.

2.2
Fibre (g)
9 %

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.

1.3
Sodium (g)
22 %

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 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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