Rocket Salad with Goat Cheese




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Ingredients:

2 servings
Rocket 1 small bunch
Goat cheese 1 tbsp
Nutmeat 1 full
Dried tomato 3 pcs
Raisin 1 dsp
Dried apricot 2 pcs
Lemon 1/4 pc
Olive oil 1 tbsp
Balsamic vinegar 1 dsp

Recipe:


Wash and dry the rockets. Chop them into large pieces and put in a bowl. Dice raisins, dried tomatoes, and dried apricots and sprinkle them over rockets. Then add the walnut chopped into large pieces. Mix balsamic vinegar, lemon, and olive in a small bowl. Add the dressing to the salad and serve with pieces of goat cheese at the top.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 159 kcal 8 8
Carbonhydrate 12.6 g 5 5
Protein 4.6 g 8 8
Fat 10.3 g 16 16
Fiber 2.6 g 9 9
Vitamin A 259.7 mcg 32 26
Vitamin E (eq.) 1.2 mg 10 9
Vitamin B2 0.1 mcg 11 10
Total Folic Acid 56.2 mcg 14 14
Calcium 122.4 mg 12 12
Iron 1.7 mg 11 17
Zinc 0.6 mg 8 6
Vitamin C 15.2 mg 15 15
Potasium 516.7 mg 15 15
Phosphor 96.6 mg 14 14
Magnesium 45.4 mg 15 13


Rocket



Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Rocket Salad with Goat Cheese Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 455.9 kcal
Carbonhydrate 23.6 g
Protein 34.2 g
Fat 25.2 g
Fiber 4.7 g
Vitamin A 320.5 mcg
Vitamin E (eq.) 8.1 mg
Vitamin B2 0.3 mg
Total Folic Acid 105.8 mcg
Calcium 166.4 mg
Iron 4.2 mg
Zinc 2.5 mg
Vitamin C 15.6 mg
Potasium 1037.5 mg
Phosphor 492.2 mg
Magnesium 106.6 mg
Omega-3 2.5 g
Vitamin B12 3.6 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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