General • Easy
Healthy Salad
30 min
2 /
Portions
Contains allergens
Birch Pollen-Related Oral Allergy Syndrome
Mugwort-Celery-Spice Syndrome
Latex-Fruit Syndrome
Tomato
Histamine
Salicylates
Cucumber
Chicken
Sodium nitrite
Ham
Iodine
Black Pepper
Milk
Lactose
Vitamin B12 (Cobalamin)
Rennet
Safflower
Sulphites
Mustard
Celery
Wheat
Rye
Oats
Barley
Sesame
Rapeseed
Yeast
Flaxseed
Sunflower seeds
Gluten
Alcohol
Ingredients - 13
Recipe preparation steps
1
Remove the leaves from the iceberg lettuce, wash them and spin them dry. Tear the lettuce leaves into bite-sized pieces.
2
Wash and halve the tomatoes, remove the stems, and cut the tomatoes into wedges. Peel the cucumber and cut into 1-2 cm wide slices
3
Roll up the ham slices individually into rolls. Mix together the yogurt, safflower oil, apple cider vinegar, and tomato paste to make a dressing, and season with sugar, salt, and pepper.
4
Season the cress with kitchen scissors, rinse and drain.
5
Toss torn lettuce leaves with tomatoes and cucumber in a bowl, arrange on 2 plates, and garnish with ham rolls and cress. Drizzle the dressing over the top. Serve with 1 multigrain bread roll each.
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 1.36 g | 0.68 g |
| Alanine | 102 g | 51 g |
| Alcohol | 3.4 g | 1.7 g |
| Alpha Linolenic Acid | 0.01 g | 0.01 g |
| Arginine | 119 g | 59.5 g |
| Ash | 6.55 g | 3.28 g |
| Aspartic acid | 306 g | 153 g |
| Beta-Cryptoxanthin | 61.5 µg | 30.75 µg |
| Beta-carotene | 815 µg | 407.5 µg |
| Beta-sitosterol | 20.4 mg | 10.2 mg |
| Boron | 12.84 mg | 6.42 mg |
| Calcium | 268.48 mg | 134.24 mg |
| Campesterol | 1.7 g | 0.85 g |
| Carbohydrate | 35.32 g | 17.66 g |
| Carotene Alpha | 343.4 µg | 171.7 µg |
| Carotene Beta | 2401.6 mg | 1200.8 mg |
| Casein | 4.38 g | 2.19 g |
| Chloride | 1473.85 mg | 736.93 mg |
| Chlorine | 346.7 mg | 173.35 mg |
| Cholesterol | 48.81 mg | 24.41 mg |
| Chromium | 4.27 µg | 2.14 µg |
| Citric acid | 1.66 mg | 0.83 mg |
| Cobalt | 3.53 µg | 1.77 µg |
| Complete Protein | 5.38 g | 2.69 g |
| Copper | 0.52 mg | 0.26 mg |
| Cysteine | 17 g | 8.5 g |
| Energy | 88.4 kJ | 44.2 kJ |
| Fat | 5.5 g | 2.75 g |
| Fatty monounsaturated | 2.54 g | 1.27 g |
| Fatty polyunsaturated | 9.11 g | 4.56 g |
| Fatty saturated | 2.87 g | 1.43 g |
| Fatty trans | 5.89 g | 2.95 g |
| Fiber | 10.61 g | 5.3 g |
| Fiber insoluble | 5.9 g | 2.95 g |
| Fiber soluble | 1.91 g | 0.96 g |
| Fluoride | 15.9 mg | 7.95 mg |
| Folate | 87 µg | 43.5 µg |
| Fructose | 8.22 g | 4.11 g |
| Galactose | 3.4 g | 1.7 g |
| Glicemyc Index | 218.87 µg | 109.43 µg |
| Glucose | 8.23 g | 4.12 g |
| Glutamic acid | 496.66 g | 248.33 g |
| Glutamine | 204 g | 102 g |
| Glycine | 85 g | 42.5 g |
| Histidine | 51 g | 25.5 g |
| Hydroxyproline | 3.4 g | 1.7 g |
| Iodine | 72.7 µg | 36.35 µg |
| Iron | 4.63 mg | 2.32 mg |
| Isoleucine | 85 g | 42.5 g |
| KJ | 1459.68 kJ | 729.84 kJ |
| Kcal | 289.14 kcal | 144.57 kcal |
| Lactose | 9.88 g | 4.94 g |
| Leucine | 136 g | 68 g |
| Linoleic Acid | 7.45 g | 3.73 g |
| Lutein + zeaxanthin | 2624.7 mg | 1312.35 mg |
| Lycopene | 8753.65 µg | 4376.83 µg |
| Lysine | 136 g | 68 g |
| Magnesium | 114.16 mg | 57.08 mg |
| Malic acid | 0.42 g | 0.21 g |
| Maltose | 3.4 g | 1.7 g |
| Manganese | 1 mg | 0.5 mg |
| Methionine | 34 g | 17 g |
| Molybdenum | 7.69 µg | 3.84 µg |
| Nickel | 4.65 mg | 2.33 mg |
| Nitrogen | 47.6 g | 23.8 g |
| Oleic Acid | 1.23 g | 0.62 g |
| Omega 3 | 0.14 g | 0.07 g |
| Omega 6 | 8.3 g | 4.15 g |
| Oxalic acid | 21.9 mg | 10.95 mg |
| Palmitic Acid | 0.53 g | 0.27 g |
| Phenylalanine | 102 g | 51 g |
| Phosphorus | 410.23 mg | 205.12 mg |
| Phytoene | 10200 µg | 5100 µg |
| Phytofluene | 1020 µg | 510 µg |
| Phytosterols | 23.8 mg | 11.9 mg |
| Polyols | 3.4 g | 1.7 g |
| Potassium | 2053.3 mg | 1026.65 mg |
| Proline | 85 g | 42.5 g |
| Protein | 27.12 g | 13.56 g |
| Protein Animal | 18.1 g | 9.05 g |
| Protein Plant | 0.6 g | 0.3 g |
| Salt | 2.88 g | 1.44 g |
| Selenium | 14.22 µg | 7.11 µg |
| Serine | 102 g | 51 g |
| Silica | 3.4 mg | 1.7 mg |
| Sodium | 1101.13 mg | 550.56 mg |
| Starch | 0.94 g | 0.47 g |
| Stearic Acid | 0.19 g | 0.1 g |
| Stigmasterol | 1.02 g | 0.51 g |
| Sucrose | 1.01 g | 0.51 g |
| Sugar | 19.19 g | 9.6 g |
| Sugar Alcohols | 3.4 g | 1.7 g |
| Sugar added | 4.1 g | 2.05 g |
| Sulfur | 78.42 mg | 39.21 mg |
| Taurine | 3.4 mg | 1.7 mg |
| Threonine | 85 g | 42.5 g |
| Total Carbohydrates | 12.36 g | 6.18 g |
| Total Fat | 11.4 g | 5.7 g |
| Total Protein | 15.78 g | 7.89 g |
| Tryptophan | 34 g | 17 g |
| Tyrosine | 68 g | 34 g |
| Valine | 119 g | 59.5 g |
| Vitamin A | 977.8 µg | 488.9 µg |
| Vitamin B1 (Thiamin) | 0.61 mg | 0.31 mg |
| Vitamin B12 (Cobalamin) | 4.53 µg | 2.27 µg |
| Vitamin B2 (Riboflavin) | 0.79 mg | 0.4 mg |
| Vitamin B3 (Niacin) | 12.43 mg | 6.21 mg |
| Vitamin B4 (Choline) | 22.78 mg | 11.39 mg |
| Vitamin B5 (Pantothenic acid) | 1.36 mg | 0.68 mg |
| Vitamin B6 (Pyridoxine) | 1.38 mg | 0.69 mg |
| Vitamin B7 (Biotin) | 5.51 mg | 2.76 mg |
| Vitamin B9 (Folate) | 64.23 µg | 32.12 µg |
| Vitamin C (Ascorbic acid) | 126.22 mg | 63.11 mg |
| Vitamin D | 4.01 µg | 2.01 µg |
| Vitamin E | 9.53 mg | 4.77 mg |
| Vitamin K | 139.38 µg | 69.69 µg |
| Water | 750.55 g | 375.28 g |
| Witamine B8 (Inositol) | 68 mg | 34 mg |
| Zinc | 3.11 mg | 1.56 mg |
