Page 91 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Total
weight Carbohy-
Ingredient used in Kcal Protein Fat drate Sugars Iron Calcium Fiber
recipe (g) (g) (g) (g) (mg) (mg) (g)
(g)
Seed Crackers
Pasteurized 100 g 45 kcal 10.5 g 0.1g 0.3 g - 0.07 mg 6 mg -
egg whites
Golden 20 g 113 kcal 3.6 g 8.4g 5.7 g - 1.14 mg 51 mg 5.46 g
flaxseeds
Chia seeds 20 g 98 kcal 3.4 g 6.6g 7.6 g - 1.2 mg 119 mg 0.16 g
Sunflower 20 g 114.2 kcal 3.78 g 9.68g 9.68 g - 0.8 mg 23.2 mg 0.67 g
seeds
Pumpkin 20 g 103 kcal 5.98 g 8g 3.74 g - 1.6 mg 7.4 mg 1 g
seeds
Total 180 g 473.2 kcal 27.26 g 32.78g 27.02 g - 4.81 mg 206.6 mg 7.29 g
Beetroot Dip
Cooked 200 g 82 kcal 3.38 g 0.6g 17.58 g 10.2 g 0.86 mg 28 mg 6.2 g
beetroot
Cooked white 100 g 116 kcal 6.5 g 1.4g 20 g 0.4 g 1.6 mg 64 mg 12.1 g
beans
Olive oil, 10 ml 81.9 kcal - 9.37g - - - - -
extra virgin
Low fat fresh 30 g 25.2 kcal 3.3 g 0.69g 1.2 g 1.2 g 0.03 mg 30.9 mg -
cheese
Total 340 g 305.1 kcal 13.18 g 12.06g 38.78 g 11.8 g 2.49 mg 122.9 mg 18.3 g
Tuna Dip
Canned tuna 90 g 81 kcal 17.1 g 0.81g 0.07 g - 1.5 g 16.2 mg -
Olive oil, extra 10 ml 81.9 kcal - 9.37g - - - - -
virgin
Low fat fresh 30 g 25.2 kcal 3.3 g 0.69g 1.2 g 1.2 g 0.03 mg 30.9 mg -
cheese
Cooked 200 g 266 kcal 14 g 6.2g 40.6 g - 2.08 mg 80 mg 12 g
chickpeas
Total 330 g 454.1 kcal 34.4 g 17.07g 41.87 g 1.2 g 3.61 mg 127.1 mg 12 g
Spinach Dip
Cooked 250 g 332.5 kcal 17.55 g 7.75g 50.75 g - 2.6 mg 100 mg 14.8 g
chickpeas
Fresh spinach 100 g 21 kcal 2.85 g 0.62g 2.41 g - 1.26 mg 68 mg 1.6 g
Low fat fresh 30 g 25.2 kcal 3.3 g 0.69g 1.2 g 1.2 g 0.03 mg 30.9 mg -
cheese
Olive oil 10 ml 81.9 kcal - 9.37g - - - - -
Total 390 g 460.6 kcal 23.7 g 18.43g 54.36 g 1.2 g 3.89 mg 198.9 mg 16.4 g

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