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Recipe Category / Salads

Summer fruit and goat cheese 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.

  • 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.

Summer fruit and goat cheese salad

Method

For the vinaigrette

  • In a bowl add the mustard, the honey, salt, pepper, the balsamic vinegar, and whisk.
  • Add the sunflower oil very slowly, whisking constantly until the dressing thickens.
  • Alternatively, add all the ingredients into a bowl and beat them with an immersion blender until homogenized.

For the salad

  • With a peeler, slice the zucchini, the cucumber, and the carrot into thin ribbons and add them into a bowl with cold water and ice. Make sure to not add the seeds of the zucchini and the cucumber.
  • Refrigerate for 2-3 hours. This way, the vegetables will be “cooked” by the ice and they’ll become crunchier.
  • Drain the vegetables and add them into a bowl. Add the vinaigrette and mix.
  • Cut the nectarine and the plum into small pieces and add them into the bowl.
  • Add the mixed salad and mix.
  • Add the goat cheese into pieces, the pine nuts, and the strawberries.
  • Serve with mint.
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Nutritional
Chart

Nutrition information per portion

287
Calories (kcal)
14 %

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.

24.0
Total Fat (g)
34 %

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.

5.2
Saturated Fat (g)
26 %

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.

11.0
Total Carbs (g)
4 %

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.

9.6
Sugars (g)
11 %

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.

5.3
Protein (g)
11 %

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.

2.7
Fibre (g)
11 %

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.

0.63
Sodium (g)
11 %

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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