ホーム / world / ヨーロッパ / スウェーデン / アボカドトースト ルッコラとチェリートマト添え

アボカドトースト ルッコラとチェリートマト添え

アボカドトースト ルッコラとチェリートマト添え
0人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

165gあたり

% Daily Value based on a 2000 kcal diet

カロリー 335 kcal
17% DV
脂質 20.1g
31% DV
一価不飽和脂肪11.6g
多価不飽和脂肪4.8g
飽和脂肪2.9g
炭水化物 31.2g
10% DV
食物繊維9.8g
でん粉17.1g
糖類4.3g
たんぱく質 8.5g
17% DV
植物性たんぱく質8.5g

概要

野菜をしっかり楽しめるアボカドトーストです。カロリーはほどよく、体にうれしい不飽和脂肪酸と食物繊維を含みます。主なカロリー源はパン、アボカド、かぼちゃの種、そして少量のオリーブオイルです。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン4.8mcg16%
コリン21.5mg4%
葉酸108.0mcg27%
ナイアシン2.9mg18%
パントテン酸1.1mg22%
ビタミンB20.1mg11%
ビタミンB10.2mg18%
ビタミンA78.0mcg9%
ビタミンB60.4mg25%
ビタミンC18.4mg20%
ビタミンE3.1mg21%
ビタミンK39.5mcg33%

ミネラル

栄養素量DV%半減期
カルシウム58.0mg6%
銅320.0mcg36%
鉄2.6mg14%
マグネシウム66.0mg16%
リン155.0mg22%
カリウム560.0mg12%
セレン14.0mcg25%
ナトリウム360.0mg16%
亜鉛1.5mg14%

ルッコラとチェリートマトのアボカドトースト

クリーミーなアボカド、ピリッとしたルッコラ、甘いチェリートマト、カリッとしたかぼちゃの種をのせた、シンプルなオープントーストです。フレッシュで軽い朝食や軽食にぴったりです。

材料


  • 食パン（白パン）, 50 g

  • アボカド, 60 g

  • ルッコラ, 15 g

  • チェリートマト, 20 g

  • かぼちゃの種, 10 g

  • オリーブオイル, 8 g

  • シーソルト, 1 g

  • 黒こしょう, 1 g


    • 合計: 165 g

    作り方


  • 1. 食パンをこんがりするまでトーストします。

  • 2. アボカドをつぶすかスライスし、トーストの上に広げます。

  • 3. ルッコラと半分に切ったチェリートマトをのせます。

  • 4. かぼちゃの種、シーソルト、黒こしょうをふりかけます。

  • 5. オリーブオイルを回しかけ、すぐに提供します。


    • 下ごしらえ時間と調理時間


  • 下ごしらえ時間: 5分

  • 調理時間: 2分


    • 役立つヒント


  • 最もよい食感にするには、熟したアボカドを使ってください。

  • トーストのサクッとした食感を保つため、塩は提供直前に加えてください。

  • 風味をさらに引き立てるには、トッピングする前にかぼちゃの種を軽く炒ってください。
    • ベジタリアン地中海式バランス
    App Storeでダウンロード

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.