Avocado Artichoke Arugula and Spinach Salad - 35.4g Carbs, 19.1g Fiber, 4.4g Sugar
From: nutritionstripped.com
Prep time: 10 min
Total time: 10 min
A delicious, peppery, and slightly sweet salad filled with artichokes, avocados, and arugula.
Author: McKel Hill, MS, RD, LDN
Recipe type: salad
Serves: 1
2 cups of organic spinach
2 cups of arugula
1/2 cup fresh sliced organic cucumber
1/4 - 1/2 cup of roasted artichoke hearts (fresh then roasted or frozen and thawed)
1/2 avocado
1/4 cup diced red onion
3 tablespoon shelled hemp seeds
Fresh black pepper, to taste
Sea salt, to taste
Prep all the vegetables by slices, dicing, or chopping.
Slice the avocado in half and simply scoop out the avocado.
Combine all the ingredients in a large salad bowl.
Dress with the Zesty Lemon Shallot Dressing (optional)
Nutrition From: www.caloriecount.about.com
Servings: 1
Serving Size: 465 g
Nutrition per Serving: 452 Calories, 276 Calories from Fat, 30.7g Total Fat, 4.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 452mg Sodium, 1,899mg Potassium, 35.4g Total Carbs, 19.1g Dietary Fiber, 4.4g Sugars, 18g Protein
Vitamin A 135% - Vitamin C 97% - Calcium 22% - Iron 48%
Nutrition Grade: A
Good points:
No cholesterol
High in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in potassium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
================
Zesty Lemon Shallot Dressing - 0.4g Carbs, 1.9g Fiber, 1.6g Sugars
From: nutritionstripped.com
A simple, light, and refreshing salad dressing bursting with lemon flavor.
Author: McKel Hill, MS, RD, LDN
Recipe type: salad dressing
Prep time: 5 min
Total time: 5 min
1/3 cup olive oil
1 juice of lemon
1 garlic clove, minced
1 shallot, minced (about 2 Tbsp)
2 Tbsp raw apple cider vinegar
1 Tbsp zest of lemon
1 tsp dijon mustard
1/4 tsp sea salt (or to taste)
Fresh ground black pepper
Simply combine all ingredients (minus the olive oil).
Simultaneously whisk and pour the olive oil with the remaining ingredients into a mixing bowl (this will emulsify and bring the ingredients together).
Using a high speed blender, you may also combine all the ingredients in the blender. Turn on low speed and slowing pour the olive oil in.
Serve after mixing.
Nutrition for Entire Recipe From: www.caloriecount.about.com
Makes: 189 g
Nutrition per Serving: 622 Calories, 608 Calories from Fat, 67.6g Total Fat, 9.6g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 530mg Sodium, 189mg Potassium, 10.4g Total Carbs, 1.9g Dietary Fiber, 1.6g Sugars, 1.6g Protein
Vitamin A 5% - Vitamin C 56% - Calcium 3% - Iron 5%
Nutrition Grade: D+
Good points:
No cholesterol
Very low in sugar
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