1 lettuce |
1 bunch of rockets |
5-6 cherry tomatoes |
5 branches of fresh mint |
3 small cucumbers |
8 green olives |
For the sauce: |
1 tablespoon vinegar, 2 tablespoons olive oil, Juice of 1/2 lemon, 2 garlic cloves, 1 dessertspoon flax seed, salt |
To garnish: |
2 boiled eggs |
2 slices low-fat cheese |
Nutrition Facts | 1 serving | (%) Daily Value | |||
---|---|---|---|---|---|
Women (age 19 and over) | Men (age 19 and over) | ||||
Energy | 319,5 | 17 | 17 | ||
Protein | 18,1 | 32 | 32 | ||
Fat | 21,4 | 33 | 33 | ||
Carbonhydrate | 12,2 | 4 | 4 | ||
Fiber | 4,3 | 14 | 14 | ||
Total folic acid | 176,1 | 44 | 44 | ||
Sodyum | 650,7 | 33 | 33 | ||
Iron | 4,1 | 27 | 41 | ||
Vit. B12 | 1,6 | 53 | 53 | ||
Magnesium | 71,4 | 23 | 18-20 | ||
Calcium | 326,4 | 33 | 33 | ||
Potassium | 915,3 | 26 | 26 | ||
Vit. C | 59,3 | 59 | 59 | ||
Vit. A | 415,8 µg | 52 | 42 |
Energy | 16,0 kcal |
Protein | 1,6 g |
Fat | 0,2 g |
Carbonhydrate | 1,7 g |
Fiber | 1,3 g |
Total folic acid | 55,0 µg |
Sodium | 8,0 mg |
Calcium | 36,0 mg |
Potassium | 290,0 mg |
Vit. C | 24,0 mg |
Zinc | 0,2 mg |
Vit. A | 260,0 µg |
References:
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
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):1221, 2010;8(10):1754. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
EFSA Scientific opinion 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
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