Spiced coconut spinach
- 11 ingredients
- Servings per recipe: 3
- Serving size: 138 g
Preparation & details:
www.101cookbooks.com/archives/spiced-coconut-spinach-recipe.html
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 84 kcal 4%
- Protein: 2.68 g 5%
- Fat: 5.88 g Why gray? Help 12%
- Carbohydrates: 7.06 g 3%
Calorie breakdown
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- Protein: 8% 7 kcal
- Fat: 60% 51 kcal
- Carbohydrates: 31% 27 kcal
Omega 6 : Omega 3
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1:1 20:1 30:1
General
Energy
84 kcal
4%
Water
82.79 g
3%
Carbohydrates
Carbohydrate
7.06 g
3%
Fiber
2.1 g
8%
Sugars, total
1.54 g
Starch
0 g
Lipids
Total lipid (fat)
5.88 g
12%
Total polyunsaturated
2.307 g
Omega 3 (n-3)
0.074 g
5%
Omega 6 (n-6)
2.219 g
18%
Total monounsaturated
0.79 g
Total saturated
2.403 g
as low as possible
Total trans
0.023 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
2.68 g
5%
Tryptophan
0.034 g
11%
Threonine
0.106 g
8%
Isoleucine
0.117 g
10%
Leucine
0.185 g
7%
Lysine
0.144 g
6%
Methionine + Cystine
0.077 g
6%
Methionine
0.044 g
Cystine
0.033 g
Phenylalanine + Tyrosine
0.193 g
9%
Phenylalanine
0.109 g
Tyrosine
0.084 g
Valine
0.144 g
9%
Vitamins
Vitamin C
17 mg
23%
Folate, total
114 µg
Folate, DFE
114 µg DFE
29%
Vitamin B-1 (Thiamin)
0.096 mg
9%
Vitamin B-2 (Riboflavin)
0.146 mg
13%
Vitamin B-3 (Niacin)
0.739 mg
5%
Vitamin B-5 (Pantothenic acid)
0.191 mg
4%
Vitamin B-6
0.181 mg
14%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
4816 IU
206%
Vitamin E
2.76 mg
18%
Vitamin D
0 IU
0%
Vitamin K
246.8 µg
274%
Isoflavones, total
0.01 mg
Minerals
Calcium, Ca
63 mg
6%
Magnesium, Mg
50 mg
16%
Phosphorus, P
59 mg
8%
Iron, Fe
2.38 mg
13%
Potassium, K
399 mg
8%
Sodium, Na
182 mg
12%
Zinc, Zn
0.59 mg
7%
Copper, Cu
0.175 mg
19%
Selenium, Se
1.7 µg
3%
Manganese, Mn
0.666 mg
37%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 shallot | Shallots · raw - 35 g |
| 1 large clove of garlic | Garlic · raw - 1 clove |
| 1/4 teaspoon fine-grain sea salt | Salt · table - 0.25 tsp |
| 1 tablespoon ghee, clarified butter, or sunflower oil | Oil · sunflower · linoleic · (approx. 65%) - 1 tbsp |
| 1/4 teaspoon yellow mustard seeds | Spices · mustard seed · ground - 0.25 tsp |
| 1/4 teaspoon whole cumin seeds | Spices · cumin seed - 0.25 tsp, whole |
| 1/4 teaspoon red pepper flakes | Spices · pepper · red or cayenne - 0.25 tsp |
| 1 cup finely sliced asparagus - optional | Asparagus · raw - 1 cup |
| 7 oz / 200g spinach, well washed, and chopped | Spinach · raw - 200 g |
| squeeze of lemon | Lemon juice · raw - 1 wedge yields |
| 1 1/2 tablespoons unsweetened coconut, lightly toasted | Nuts · coconut meat · dried (desiccated) · toasted - 20 g |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.