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Kiwi Salad

Kiwi Salad


Ingredients:*

- 2 ripe kiwis, peeled and sliced

- Certainly! Here's a simple step-by-step recipe for a vegan kiwi salad along with some information about the key micronutrients it contains:


Vegan Kiwi Salad


Ingredients:

- 2 ripe kiwis, peeled and sliced

- 1 cup mixed salad greens (lettuce, spinach, arugula, etc.)

- 1/4 cup chopped cucumber

- 1/4 cup chopped red bell pepper

- 1/4 cup chopped red onion

- 1/4 cup chopped fresh cilantro or parsley

- 2 tablespoons chopped walnuts or almonds (optional)

- Juice of 1 lime

- 1 tablespoon extra-virgin olive oil

- Salt and pepper to taste


Instructions:


1. Prepare the Ingredients:

   - Wash and thoroughly dry the mixed salad greens.

   - Peel the kiwis and slice them into rounds.

   - Chop the cucumber, red bell pepper, red onion, and fresh cilantro or parsley.

   - If using, chop the walnuts or almonds.


2. Assemble the Salad:

   - In a large mixing bowl, combine the salad greens, sliced kiwis, chopped cucumber, red bell pepper, red onion, and fresh cilantro or parsley.


3. Prepare the Dressing:

   - In a small bowl, whisk together the lime juice, extra-virgin olive oil, salt, and pepper until well combined.


4. Dress the Salad:

   - Drizzle the dressing over the salad ingredients in the large mixing bowl.


5. Toss and Plate:

   - Gently toss all the ingredients in the bowl until the dressing coats the salad evenly.


6. Serve:

   - Divide the salad into serving plates or bowls.


7. Optional Toppings:

   - Sprinkle the chopped walnuts or almonds over the top of each salad for added crunch and flavor.


Micronutrient Information:


This vegan kiwi salad is packed with various micronutrients that contribute to a healthy diet:


- Vitamin C: Kiwi is an excellent source of vitamin C, an antioxidant that supports the immune system and skin health.


- Vitamin K: Salad greens such as spinach and arugula are rich in vitamin K, which plays a role in blood clotting and bone health.


- Vitamin E: Nuts like walnuts and almonds contain vitamin E, an antioxidant that helps protect cells from damage.

- Folate: Cilantro or parsley contributes to the salad's folate content, important for cell division and DNA synthesis.


- Potassium: Kiwi and cucumber are good sources of potassium, which helps maintain fluid balance and supports heart health.


Remember that the exact nutrient content can vary based on portion sizes and specific ingredients used. Enjoy your delicious and nutritious vegan kiwi salad! 1 cup mixed salad greens (lettuce, spinach, arugula, etc.)

- 1/4 cup chopped cucumber

- 1/4 cup chopped red bell pepper

- 1/4 cup chopped red onion

- 1/4 cup chopped fresh cilantro or parsley

- 2 tablespoons chopped walnuts or almonds (optional)

- Juice of 1 lime

- 1 tablespoon extra-virgin olive oil

- Salt and pepper to taste


Instructions:


1. Prepare the Ingredients:

   - Wash and thoroughly dry the mixed salad greens.

   - Peel the kiwis and slice them into rounds.

   - Chop the cucumber, red bell pepper, red onion, and fresh cilantro or parsley.

   - If using, chop the walnuts or almonds.


2. Assemble the Salad:

   - In a large mixing bowl, combine the salad greens, sliced kiwis, chopped cucumber, red bell pepper, red onion, and fresh cilantro or parsley.


3. Prepare the Dressing:

   - In a small bowl, whisk together the lime juice, extra-virgin olive oil, salt, and pepper until well combined.


4. Dress the Salad:

   - Drizzle the dressing over the salad ingredients in the large mixing bowl.


5. Toss and Plate:

   - Gently toss all the ingredients in the bowl until the dressing coats the salad evenly.


6. Serve:

   - Divide the salad into serving plates or bowls.


7. Optional Toppings:

   - Sprinkle the chopped walnuts or almonds over the top of each salad for added crunch and flavor.


Micronutrient Information:


This vegan kiwi salad is packed with various micronutrients that contribute to a healthy diet:


- Vitamin C: Kiwi is an excellent source of vitamin C, an antioxidant that supports the immune system and skin health.

- Vitamin K: Salad greens such as spinach and arugula are rich in vitamin K, which plays a role in blood clotting and bone health.

- Vitamin E: Nuts like walnuts and almonds contain vitamin E, an antioxidant that helps protect cells from damage.

- Folate: Cilantro or parsley contributes to the salad's folate content, important for cell division and DNA synthesis.

- Potassium: Kiwi and cucumber are good sources of potassium, which helps maintain fluid balance and supports heart health.


Remember that the exact nutrient content can vary based on portion sizes and specific ingredients used. Enjoy your delicious and nutritious vegan kiwi salad!

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