Page 133 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Wash the baby spinach leaves, allowing the water to drain.
2. Wash the can of mushrooms and tuna.
3. Rinse the contents of the tuna and mushrooms separately, shred the tuna, and
season with 3cc of lemon juice. Dice the mushrooms and set aside.
4. Peel and mash the avocado, season with salt and 2cc of lemon juice, and set aside.
5. Wash and cube the cherry tomatoes, reserving one tomato for decoration.
6. Season the avocado and cherry tomatoes with salt and pepper.
7. Use a round mould (previously moistened) to assemble the base with avocado,
cherry tomatoes, mushrooms, and tuna, adding dierent layers.
8. Use baby spinach as the bottom layer and sprinkle with sesame seeds.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Water- 80 104.8 23.68 0.4 - - 2.56 9.6 -
packed tuna
Cherry 55 9.9 0.48 0.1 2.156 1.44 - - 0.66
tomatoes
Avocado 45 72.45 0.89 6.89 3.33 - 0.46 4.95 4.32
Canned
mushrooms 35 8.4 0.65 0.1 1.74 - 0.28 3.85 0.74
Spinach baby 30 6.6 0.86 0.11 1.05 - 0.81 29.67 1
Lemon juice 5 1.25 0.02 - 0.43 0.15 - 0.35 0.02
Sesame 3 22 0.56 1.6 0.33 - 0.45 30 -
seeds
Salt 0.25 - - - - - - 0.03 -
White pepper 0.25 - - - - - - - -
TOTAL 225.4 27.14 9.21 8.04 1.59 4.56 78.45 6.74

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