首页 / world / 欧洲 / 瑞典 / 意式开胃前菜沙拉

意式开胃前菜沙拉

意式开胃前菜沙拉
由 @okkai 记录 | 有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 235 克

% 每日参考值基于 2000 千卡饮食

卡路里 640 kcal
32% DV
总脂肪 53.0g
82% DV
单不饱和脂肪26.5g
多不饱和脂肪4.5g
饱和脂肪19.0g
反式脂肪0.6g
总碳水化合物 12.0g
4% DV
膳食纤维4.0g
淀粉5.0g
糖3.0g
蛋白质 29.0g
58% DV
动物蛋白29.0g

关于

这是一道浓郁的意式开胃前菜风味沙拉，脂肪和蛋白质含量较高，热量主要来自腌制肉类和奶酪，搭配轻度腌渍的蔬菜，补充少量膳食纤维和微量营养素。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.5mcg15%
胆碱38.0mg7%
叶酸42.0mcg11%
烟酸4.1mg26%
泛酸0.9mg18%
维生素B20.4mg32%
维生素B10.5mg38%
维生素A180.0mcg20%
维生素B121.2mcg50%
维生素B60.3mg16%
维生素C9.5mg11%
维生素D0.4mcg2%
维生素E1.6mg11%
维生素K32.0mcg27%

矿物质

营养素含量DV%半衰期
钙430.0mg43%
铜120.0mcg13%
铁2.1mg12%
镁34.0mg8%
磷360.0mg51%
钾420.0mg9%
硒18.0mcg33%
钠1650.0mg72%
锌2.9mg26%

意式开胃前菜沙拉

一道咸香的意大利风味开胃前菜拼盘，以腌制肉类、半硬质奶酪和腌渍蔬菜为主。通常冷食或在室温下作为前菜或简餐午餐享用。

配料


  • 萨拉米香肠 50 g

  • 意大利风干火腿 40 g

  • 半硬质奶酪 45 g

  • 洋蓟心 50 g

  • 四季豆 30 g

  • 橄榄油 15 g

  • 盐 2 g

  • 黑胡椒 3 g


    • 总重量：235 g

    做法


  • 1. 修整四季豆，焯水至刚刚变软，然后彻底放凉。

  • 2. 如有需要，将萨拉米香肠和意大利风干火腿切片，并将半硬质奶酪切成一口大小的块。

  • 3. 沥干洋蓟心，切成两半或四等份。

  • 4. 将四季豆、洋蓟心、腌制肉类和奶酪放入碗中混合，或摆放在盘中。

  • 5. 淋上橄榄油，然后用盐和黑胡椒调味。

  • 6. 轻轻拌匀，或整齐摆盘后冷食或在室温下食用。


    • 准备时间


    10 分钟

    烹饪时间


    5 分钟

    实用小贴士


  • 使用口味温和的半硬质奶酪，如 Provolone 或年轻的 Pecorino，可获得最经典的风味平衡。

  • 组装前先将食材冷藏，可让开胃前菜呈现更清爽。

  • 如果洋蓟心本身已经过腌渍，可适当减少橄榄油用量。
    • 生酮饮食低碳水饮食无麸质地中海饮食均衡饮食
    在 App Store 下载

    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.