The ultimate fall wheatberry salad
- 16 ingredients
- Servings per recipe: 1
- Serving size: 2.1 kg
Preparation & details:
Source: Kath Eats Real Food
33 recipes on HappyForks
Amount per 100 g
- Energy (calories): 146 kcal 7%
- Protein: 3.58 g 7%
- Fat: 5.8 g Why gray? Help 12%
- Carbohydrates: 22.44 g 9%
Calorie breakdown
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- Protein: 8% 12 kcal
- Fat: 35% 51 kcal
- Carbohydrates: 57% 83 kcal
Omega 6 : Omega 3
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1:1 20:1 10:1
General
Energy
146 kcal
7%
Water
66.82 g
2%
Carbohydrates
Carbohydrate
22.44 g
9%
Fiber
4.1 g
16%
Sugars, total
3.8 g
Starch
0 g
Lipids
Total lipid (fat)
5.8 g
12%
Total polyunsaturated
0.739 g
Omega 3 (n-3)
0.069 g
5%
Omega 6 (n-6)
0.67 g
6%
Total monounsaturated
3.912 g
Total saturated
0.809 g
as low as possible
Total trans
0.003 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
3.58 g
7%
Tryptophan
0.043 g
13%
Threonine
0.098 g
8%
Isoleucine
0.122 g
10%
Leucine
0.224 g
8%
Lysine
0.098 g
4%
Methionine + Cystine
0.127 g
10%
Methionine
0.049 g
Cystine
0.078 g
Phenylalanine + Tyrosine
0.258 g
12%
Phenylalanine
0.156 g
Tyrosine
0.102 g
Valine
0.151 g
10%
Vitamins
Vitamin C
13.9 mg
19%
Folate, total
28 µg
Folate, DFE
28 µg DFE
7%
Vitamin B-1 (Thiamin)
0.154 mg
14%
Vitamin B-2 (Riboflavin)
0.052 mg
5%
Vitamin B-3 (Niacin)
1.714 mg
12%
Vitamin B-5 (Pantothenic acid)
0.455 mg
9%
Vitamin B-6
0.157 mg
12%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
5711 IU
245%
Vitamin E
1.88 mg
13%
Vitamin D
0 IU
0%
Vitamin K
9 µg
10%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
39 mg
4%
Magnesium, Mg
44 mg
14%
Phosphorus, P
84 mg
12%
Iron, Fe
1.17 mg
7%
Potassium, K
291 mg
6%
Sodium, Na
190 mg
13%
Zinc, Zn
0.65 mg
8%
Copper, Cu
0.134 mg
15%
Selenium, Se
13.3 µg
24%
Manganese, Mn
0.933 mg
52%
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- Fat: 42%
- Carbs: 48%
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- 145 kcal
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 2 cups dried wheatberries | Wheat · hard red spring - 2 cup |
| 1 large butternut squash, about 2.5 pounds, peeled, deseeded and diced into cubes | Squash · winter · butternut · raw - 1130 g |
| 3 tablespoons olive oil | Oil · olive · salad or cooking - 3 tbsp |
| 2 teaspoons brown sugar | Sugars · brown - 2 tsp packed |
| 1/2 teaspoon cinnamon | Spices · cinnamon · ground - 0.5 tsp |
| 1.5 teaspoon kosher salt, divided | Salt · table - 1.5 tsp |
| 2 cups fresh cranberries | Cranberries · raw - 2 cup, whole |
| 1 cup pomegranate arils | Pomegranates · raw - 1 cup arils (seed/juice sacs) |
| 3 cups arugula or baby spinach | Arugula · raw - 3 cup |
| Dressing | |
| 1/3 cup olive oil | Oil · olive · salad or cooking - 0.33 cup |
| 1 tablespoon maple syrup | Syrups · maple - 1 tbsp |
| 1 tablespoon Dijon mustard | Mustard · prepared · yellow - 1 tbsp |
| 1 tablespoon lemon juice | Lemon juice · raw - 1 tbsp |
| 1/8 teaspoon salt | Salt · table - 0.13 tsp |
| Pinch of black pepper | Spices · pepper · black - 0.5 dash |
| 1/2 teaspoon dried rosemary | Spices · rosemary · dried - 0.5 tsp |
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.
Advanced mode
- 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.