Page 109 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Wash and peel all ingredients.
2. Put all ingredients into a blender machine.
3. Blend until creamy consistency is reached.
4. After we get the creamy consistency, serve in a soup pot.
5. When serving add olive oil and lemon juice.
6. Decorate with mint leaves and sesame seeds.
7. Serve cold.
Nutritional Analysis

Source: Chemical composition table of Chilean food 2018. INTA, Universidad de Chile
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Sugar free
natural 120 53 7.4 0.4 5.0 4.1 - 34 -
yogurt
Cucumber 100 12 0.6 - 1.5 1.4 0.2 14 0.8
Avocado 50 80 1 7.3 0.9 0.3 0.3 6 3.3
Purple onion 15 6 0.16 0.01 1.14 0.6 0.03 3.45 0.25
Olive oil 5 44 - 4.8 - - - 3.4 -
Sesame 3 16.6 0.5 1.4 0.35 - 2.8 29.6 0.4
Lemon juice 2 0.5 0.02 - 0.1 0.05 0.01 0.5 0.05
Ginger 1 3.3 0.09 0.04 0.5 - 0.19 1.14 0.14
TOTAL 215.4 9.7 13.9 9.5 6.4 3.5 92 5

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