This recipe has Fat (total lipid) as 59.5% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.9% of RDA
• Calories: 27.4% of RDA
• Carbs: 12.5% of RDA
• Fat (total lipid): 59.5% of RDA
• Fiber: 40.8% of RDA
• Fructose: 4.7% of RDA
• Protein: 34.4% of RDA
• Sodium: 40.4% of RDA
• Sugar: 42.3% of RDA
• Vitamin A (IU): 258% of RDA
• Vitamin B6: 26.2% of RDA
• Vitamin C: 67.2% of RDA
• Iron: 10.4% of RDA
• Magnesium: 45.1% of RDA
• Manganese: 310% of RDA
• Niacin: 72.8% of RDA
• Potassium: 35.5% of RDA
• Zinc: 20.5% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
0
MACROS
Carbohydrate
34.2
g
34.243
Calories
547
547.307
Fiber
11.4
g
11.434
Iron
1.96
mg
1.962
Protein
38.7
g
38.659
Sodium
545
mg
545.294
Sugars
13.2
g
13.214
Fat (total lipid)
36.3
g
36.342
N
0
0
kale (fresh)|red bell pepper|yellow bell pepper|orange bell pepper|edamame|carrot|red onion|green onion|cilantro (fresh)|peanut butter|sesame oil|soy sauce (regular)|rice vinegar|maple syrup|lime (fresh/whole)|ginger (fresh)|water|peanut
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PREPARATION
PREPARING THE DRESSING
1.
In a small bowl, mix together peanut butter, sesame oil, soy sauce, rice vinegar, maple syrup, lime juice and ginger.
2.
Mix to combine. Add water to thin if necessary to make a dressing like consistency.
PREPARING THE SALAD
3.
Add chopped kale to a large bowl.
4.
Pour dressing on kale, then massage kale with clean hands for 5 minutes in order to tenderize the kale and allow it to sweeten just a bit.
5.
Add in the edamame, shredded carrot, bell peppers, onion, cilantro and green onion. Toss to combine.
6.
Divide evenly among bowls and sprinkle with peanuts.
NOTES, TIPS, TRICKS, HINTS, ETC:
For the dressing, feel free to use cashew butter, sunflower seed butter or almond butter instead of peanut butter.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 547
Protein 38.7 g
Carbohydrates 34.2 g
Iron 1.96 mg
Fiber 11.4 g
Calcium 69.3 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
