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Arugula Kale Reggiano Salad

25 mins

2 persons

What makes a salad eight hundred percent better? Say it with me. CHEEEEEESE. I figured this was the perfect recovery meal from the red, white and

Ingredients

Arugula 6 cups
Kale 6 cups
White pepper 14 teaspoon
Salt 18 teaspoon
Parmesan cheese, freshly finely grated (plus extra for topping) 4 ounces
Oregano, fresh 2 tablespoons
Pine nuts, toasted 14 cup
Avocados, sliced 2
Raspberries, fresh, or blackberries 23 cup
champagne vinaigrette
Champagne 14 cup
Lemon, juiced 12
Honey 2 tablespoons
Mustard, dijon 1 teaspoon
Garlic, freshly grated 1 clove
Salt 14 teaspoon
Black pepper 14 teaspoon
Red or cayenne pepper, crushed 18 teaspoon
Olive oil 13 cup
NUTRITION INFO [per Serving]
Calories
1271KCal
63%
It provides 1271KCal equal to about 63% of DV

A calorie is a unit of energy. The number of calories foods contain tells us how much potential energy they posses.
The human body needs calories (energy) to survive, without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink.

Protein
61g
81%
It provides 61g equal to about 81% of DV

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Water
749g
74%
It provides 749g equal to about 74% of DV

Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.

Calcium
2109mg
210%
It provides 2109mg equal to about 210% of DV

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

Carbohydrate
116g
38%
It provides 116g equal to about 38% of DV

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar).

Fiber
38g
153%
It provides 38g equal to about 153% of DV

Fiber is one kind of carbohydrate. It's the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories.
Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body.

Iron
20mg
109%
It provides 20mg equal to about 109% of DV

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs.

Magnesium
493mg
123%
It provides 493mg equal to about 123% of DV

Magnesium is an abundant mineral in the body. It's required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

Sugars
41g
45%
It provides 41g equal to about 45% of DV

Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour.

Salt
1648mg
68%
It provides 1648mg equal to about 68% of DV

Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.

Phosphorus
1301mg
130%
It provides 1301mg equal to about 130% of DV

Phosphorus is a mineral that makes up 1% of a person's total body weight.
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Potassium
4352mg
124%
It provides 4352mg equal to about 124% of DV

Potassium is a mineral found in varying amounts in almost all foods. Diets high in potassium are associated with improved blood pressure control.

Fat
75g
83%
It provides 75g equal to about 83% of DV

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.

Saturated Fat
17g
84%
It provides 17g equal to about 84% of DV

This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.

Zinc
9mg
57%
It provides 9mg equal to about 57% of DV

Zinc is a mineral that your body needs to be healthy. Zinc strengthens your immune system and helps in normal growth and development at all ages.

Vitamin C
925mg
1541%
It provides 925mg equal to about 1541% of DV

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises.

Thiamin
1020µg
68%
It provides 1020µg equal to about 68% of DV

Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.

Riboflavin
1453µg
85%
It provides 1453µg equal to about 85% of DV

Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.

Niacin
10mg
48%
It provides 10mg equal to about 48% of DV

Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.

Vitamin B6
2600µg
130%
It provides 2600µg equal to about 130% of DV

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

Folate
1146µg
286%
It provides 1146µg equal to about 286% of DV

Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid.
The need for folic acid increases during pregnancy because the fetus is constantly growing.

Vitamin B12
1µg
21%
It provides 1µg equal to about 21% of DV

Vitamin B12 makes healthy blood cells and helps keep our nerves working properly.

Vitamin A
3934µg
491%
It provides 3934µg equal to about 491% of DV

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night.

Vitamin E
22mg
221%
It provides 22mg equal to about 221% of DV

Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.

Vitamin D
0µg
5%
It provides 0µg equal to about 5% of DV

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.

Vitamin K
5452µg
6814%
It provides 5452µg equal to about 6814% of DV

Vitamin K helps with many important functions in your body. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause.

Fatty acids Monounsaturated
36g
91%
It provides 36g equal to about 91% of DV

This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Fatty acids Polyunsaturated
14g
92%
It provides 14g equal to about 92% of DV

This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Trans fats
0mg
0%
It provides 0mg equal to about 0% of DV

This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.

Cholesterol
50mg
16%
It provides 50mg equal to about 16% of DV

Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.

Caffeine
0mg
0%
It provides 0mg equal to about 0% of DV

Caffeine is best known for its stimulant, or "wake-up," effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems.

More Nutrients

Instructions

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