Ingredients For Four People
- A heart of endive
- 200 g of spinach from the salad
- 100 g of dry green lentils
- 100 g of dried red lentils
- 200 g of cherry tomatoes
- 200 g of wholemeal bread
- One tablespoon of extra virgin olive oil
- 400 g of salmon filets
- 40 g of Grana Padano PDO
- Salt and black peppercorns
For The Dressing (Citronette)
- Four tablespoons of extra virgin olive oil
- Juice of 1 lemon
- Salt and black pepper
Preparation Of The Recipe
In a saucepan, boil the red and green lentils over low heat until tender (for about 30 minutes), drain, and let them cool. Meanwhile, peel and wash the vegetables, chop the endive into large pieces, and cut the cherry tomatoes into two parts. In a large pan, previously heated over medium heat, put the salmon filets from which you have removed the skin and bones, cut them into squares, and blanch for 4 minutes. Slice the bread and toast it. Put everything in a bowl adding the baby spinach and lentils. Before serving, prepare the citronette in a bowl and beat with a whisk: oil, lemon, salt, and pepper until you obtain an emulsion. In the salad serving dish, add the flakes of Grana Padano PDO, garnish with two toasted croutons, sprinkle the freshly chopped pepper,
The Foods In The Recipe Provide The Following Nutrients
Carbohydrates, proteins, and fats (macronutrients) provide calories; vitamins and minerals (micronutrients) do not provide calories but perform essential functions for the body.
Daily Balance And Nutritional Intake Of The Recipe
The values represent the percentage contribution of the average daily reference needs of the adult population of the 2012 LARNs.
Daily balance and nutritional intake of the recipe Macronutrients must be present at every meal and provide a balanced amount of calories between meals. Taking as an example a diet that requires 2100 Kcal during the whole day, it is advisable to bring: 325 g of carbohydrates, 89 g of protein, and 59 g of fat. The following graph illustrates the intake of calories from macronutrients of the recipe to achieve the recommended daily balance: the first column (green) shows the recommended daily percentage ratio of Kcal from macronutrients (58% carbohydrates, 16% proteins, and 26% fat); the second column (red) shows the percentage of Kcal from macronutrients provided by the recipe for each portion, calculated on a 2100 Kcal diet.
Nutritional Advice
Compared to the balanced calories provided by macronutrients, this recipe has a lower quantity of carbohydrates and a higher quantity of proteins and fats, even if they are mainly unsaturated fats, which are beneficial fats for the body, including 2 g of Omega 3. To obtain a better meal balance, it is advisable to finish with seasonal fruit. However, remember that the ratio of calories from macronutrients can also be achieved daily by adding up all the foods eaten during the day, which in this case must be more affluent in carbohydrates and lower in proteins and fats.
This recipe has significant nutritional value for its high intake of both minerals and vitamins.
It is rich in essential antioxidants such as vitamins A, C, and E, zinc, and selenium. It amply covers the need for B12 and 35% folate, characteristics that make this dish recommended for pregnant and breastfeeding women. The high quantity of vitamins and minerals is due to the presence of raw vegetables, Grana Padano PDO, and citronette (olive oil and lemon). According to the table below, this recipe is suitable for children aged three and over and can be adapted to their caloric needs. The data in the table above are based on a median calculation of the caloric needs of boys and girls for each kg of body weight. The calories a child must consume every day can be higher or lower depending on the amount of physical activity practiced and may vary according to the pediatrician’s instructions.