Zucchini Salad with Summer Fruits
Healthy, because
Even smarter
Nutritional values
Zucchini is a low calorie, summer vegetable that is high in antioxidants, can help with digestion, can reduce blood sugar levels, can help strengtehn vision, and more! This ingredient is a great one to incorporate into your diet for weight loss and added health benefits. Combined with the fruits, this dish provides plenty of vitamin C.
Serve this as an appetizer or even as a fresh, summer dessert. You can also serve yogurt on the side for some added calcium, fats, and protein.
(Percentage of daily recommendation)
| Calorie | 213 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 26.2 μg | (44 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 594 mg | (15 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 2 Zucchini (green and yellow)
- 3 Nectarine
- 8 ozs fresh Sweet cherry
- 1 handful mint
- 1 red chili pepper
- 4 Tbsps Orange juice
- 2 Tbsps Raspberry vinegar
- 2 Tbsps White vinegar
- 4 Tbsps Canola oil
- 1 tsp Maple syrup
- salt
- white peppers
Preparation steps
Rinse the zucchini, cut off ends and slice lengthwise into thin slices. Rinse the nectarines, cut in half, remove seeds and cut into wedges.
Rinse, halve and pit the cherries. Rinse the mint, shake dry and pluck off the leaves. Rinse the chile, slit, remove seeds and cut into rings or chop finely.
Whisk the orange juice with raspberry and white wine vinegar, oil and maple syrup. Season the dressing with salt and pepper to taste.
Curl the zucchini into small rolls on plates. Add the nectarines and cherries and top with chile and mint. Drizzle and serve with the dressing.
