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Recipe Category / Salads

Zucchini and asparagus 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.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Zucchini and asparagus salad

Method

  • With a peeler or a mandoline slicer, cut the zucchinis lengthwise, in 0.5 cm thick strips, and transfer them to a bowl with water and ice. Allow 30 minutes for the strips to start turning “curly”.
  • Boil the asparagus in a pot with salted water over high heat, for 1-2 minutes, until it is tender. Drain, directly transfer into a bowl with iced water and allow 10 minutes for it to cool completely. Remove the asparagus, drain it, and transfer to a bowl.
  • Cut the onions into thin slices and add them to the bowl with the asparagus. Drain the zucchini strips and add them to the bowl with the onion and the asparagus.
  • With your hands, crumble the anthotyro cheese into the bowl. Add the poppy seeds, the chives, the spring onion, and mix with a wooden spoon.
  • In another bowl whisk the lemon juice, the olive oil, the mustard, and the salt, until there is a uniform and thick sauce.
  • Pour the sauce into the bowl with the rest of the vegetables and mix with a wooden spoon.
  • Serve on a platter and sprinkle with poppy seeds and peppermint leaves.
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Nutritional
Chart

Nutrition information per portion

167
Calories (kcal)
8 %

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.

12.0
Total Fat (g)
17 %

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.

3.1
Saturated Fat (g)
16 %

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.

7.2
Total Carbs (g)
3 %

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.

5.8
Sugars (g)
6 %

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.

5.1
Protein (g)
10 %

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.

3.2
Fibre (g)
13 %

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.

0.48
Sodium (g)
8 %

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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