Page 161 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Wash the lettuce and the mix of wild grapes and red currants in cold water, drain well,
and set aside.
● On a cutting board, cut the fresh cheese into small cubes and reserve.
● In a bowl, combine the lettuce, fresh cheese, and the mix of grapes and red currants.
Dress with olive oil and salt to taste. Toss gently and serve.

Nutritional Analysis

Gattás Zaror, V. (n.d.). Guide to the Nutritional Composition of Natural Foods, Industrial
Foods, and Common Chilean Preparations (First Edition). Universidad de Chile, Instituto
de Nutrición y Tecnología de los Alimentos (INTA).
Total
weight Protein Fat Carbohy- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) drate (g) (mg) (mg) (g)
recipe (g)
(g)
Fresh cheese 80 105.6 10.64 5.76 4 2.48 0 330.4 0
Regional or
hydroponic 30 3.9 0.39 0.06 0.69 0 0.09 9.6 0.54
lettuce
0.72
Red currant 20 6.48 0.24 0.04 0.96 0 0 0
Wild grapes 40 22.4 0.56 0.08 3.8 0 0.4 13.2 1.72
Olive oil 5 44.85 0 4.99 0 0 0.019 0.009 0

Lemon juice 5 1 0 0 0.3 0 0.6 0
Salt 1 0 0 0 0 0 0 0 0
2.98
Total 184.23 11.83 10.93 9.45 2.48 0.509 353.609

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