Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.3% of RDA
• Calories: 15.4% of RDA
• Carbs: 0.7% of RDA
• Fat (total lipid): 50.0% of RDA
• Fiber: 3.5% of RDA
• Fructose: 0.2% of RDA
• Protein: 7.8% of RDA
• Sodium: 1.0% of RDA
• Sugar: 1.9% of RDA
• Vitamin A (IU): 54.8% of RDA
• Vitamin B6: 3.1% of RDA
• Vitamin C: 11.3% of RDA
• Iron: 1.7% of RDA
• Magnesium: 4.8% of RDA
• Manganese: 107% of RDA
• Niacin: 1.8% of RDA
• Potassium: 4.7% of RDA
• Zinc: 2.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Fat (total lipid)
kale (fresh)|lemon juice|olive oil|pine nut|sun-dried tomato (in oil)|black pepper
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EARLIER-IN-THE-DAY FOOD PREPARATION
Wash your kale leaves and then slice each leaf diagonally into long, thin slices. The kale will look like it's been put through a paper shredder.
Put these into a bowl, along with the lemon juice and olive oil. Toss the kale and then put the bowl into the refrigerator to marinate for 6-8 hours. If you think of it, toss the kale a couple of times during the day.
MAKING THE SALAD
Put some of the kale/olive oil/lemon juice on a plate.
Top with pine nuts, sun-dried tomatoes, and fresh ground pepper.
NOTES, TIPS, TRICKS, HINTS, ETC:
This recipe requires a little bit of planning... not much, but some.
If you like goat cheese, this salad tastes wonderful with some goat cheese on top. Just put the cheese into your freezer for 5 minutes to cool it down, then use a knife to add some crumbles to your salad.
This recipe has the following nutrient totals:
Protein 8.78 g
Carbohydrates 1.88 g
Iron 0.33 mg
Fiber 0.98 g
Calcium 2.78 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.