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생과일 샐러드

생과일 샐러드
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영양 정보

1010g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 544 kcal
27% DV
총 지방 2.6g
4% DV
단일불포화지방0.5g
다중불포화지방0.5g
포화지방0.3g
총 탄수화물 136.1g
45% DV
식이섬유25.7g
전분13.6g
당류96.8g
단백질 8.4g
17% DV
식물성 단백질8.4g

소개

오렌지를 중심으로 키위와 사과를 담은 생과일 샐러드입니다. 과일의 천연 당분으로 탄수화물 함량이 높고 식이섬유가 풍부하며, 비타민 C와 칼륨을 충분히 제공합니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴5.7mcg19%
콜린43.8mg8%
엽산143.0mcg36%
나이아신3.7mg23%
판토텐산2.3mg46%
비타민 B20.5mg38%
비타민 B10.5mg42%
비타민 A86.0mcg10%
비타민 B60.8mg47%
비타민 C312.4mg347%
비타민 E2.6mg17%
비타민 K98.5mcg82%

미네랄

영양소함량DV%반감기
칼슘205.0mg21%
구리330.0mcg37%
철1.8mg10%
마그네슘84.0mg20%
인165.0mg24%
칼륨1260.0mg27%
셀레늄2.2mcg4%
나트륨8.0mg0%
아연0.8mg7%

신선한 과일 샐러드

오렌지, 키위, 사과로 만드는 간단한 모둠 과일 샐러드입니다. 차갑게 식혀서 신선할 때 먹는 것이 가장 좋습니다.

재료


  • 오렌지, 껍질을 벗기고 과육을 분리한 것: 360 g

  • 키위, 껍질을 벗기고 슬라이스한 것: 320 g

  • 사과, 심을 제거하고 깍둑썰기한 것: 330 g


    • 총중량: 1010 g

    만드는 방법


  • 1. 모든 과일을 깨끗이 씻습니다.

  • 2. 오렌지 껍질을 벗기고 과육을 한 조각씩 분리합니다.

  • 3. 키위 껍질을 벗기고 슬라이스합니다.

  • 4. 사과의 심을 제거하고 한입 크기로 깍둑썰기합니다.

  • 5. 모든 과일을 볼에 넣고 부드럽게 버무립니다.

  • 6. 바로 제공하거나, 잠시 차갑게 식힌 뒤 제공합니다.


    • 준비 시간 및 조리 시간


  • 준비 시간: 10분

  • 조리 시간: 0분


    • 유용한 팁


  • 가장 좋은 식감을 위해 사과는 갈변을 줄이도록 마지막에 준비하세요.

  • 더 산뜻한 맛을 위해 제공 전에 과일을 차갑게 식히세요.

  • 이 샐러드는 만든 당일에 먹는 것이 가장 좋습니다.
    • 비건베지테리언글루텐 프리유제품 무함유팔레오지중해식
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