Cauliflower and broccoli gratin
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Pine nut | ||
| Colored cauliflower ? 1 pc ≈ 400 g 500 g ≈ 1.3 sheet | ||
| Broccoli ? 1 pc ≈ 93 g 500 g ≈ 5.4 sheet | ||
| Egg ? 1 pc ≈ 50 g 50 g ≈ 1 sheet | ||
| Cream | ||
| Cheddar ? 1 pc ≈ 28 g 150 g ≈ 5.4 sheet | ||
| Dill | ||
| Cooking salt | to taste | |
| Butter | ||
| Walnuts ? 1 pc ≈ 4.5 g 25 g ≈ 5.6 sheet | ||
| Almond pulp | ||
| Tomato ? 1 pc ≈ 90 g 130 g ≈ 1.4 sheet | ||
| Product release: | 1 544 g | |
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Cooking time
| 5 min | ||
| 1 min | ||
| 10 min | ||
| 10 min | ||
| 30 min | ||
56 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 5.2 g |
| Fats | 12.4 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 3.1 g |
| Calories | 146 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.6 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 16.6 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.14 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 777 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 15% | 11% | 9% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Broccoli: 64% ◦ Colored cauliflower: 35% C | 50601805322 |
| iWhich products: ◦ Broccoli: 85% ◦ Colored cauliflower: 13% ◦ Pine nut: 2% K | 32437143? |
| iWhich products: ◦ Cream: 80% ◦ Cheddar: 11% ◦ Broccoli: 4% ◦ Butter: 3% A | 26345931? |
| iWhich products: ◦ Cream: 43% ◦ Broccoli: 19% ◦ Cheddar: 19% ◦ Colored cauliflower: 10% ◦ Egg: 10% B2 | 15183414? |
| iWhich products: ◦ Broccoli: 47% ◦ Colored cauliflower: 42% ◦ Cheddar: 4% ◦ Cream: 2% ◦ Egg: 2% B9 | 1111227? |
| iWhich products: ◦ Colored cauliflower: 38% ◦ Broccoli: 38% ◦ Egg: 6% ◦ Cream: 6% ◦ Cheddar: 6% ◦ Dill: 6% B6 | 1111248? |
| iWhich products: ◦ Colored cauliflower: 39% ◦ Broccoli: 33% ◦ Cream: 12% ◦ Egg: 9% ◦ Cheddar: 5% ◦ Pine nut: 2% B5 | 1111189? |
| iWhich products: ◦ Colored cauliflower: 32% ◦ Broccoli: 29% ◦ Egg: 18% ◦ Cream: 17% ◦ Pine nut: 2% B4 (Choline) | 8111810? |
| iWhich products: ◦ Cheddar: 47% ◦ Cream: 35% ◦ Egg: 18% B12 | 7766? |
| iWhich products: ◦ Colored cauliflower: 33% ◦ Broccoli: 33% ◦ Pine nut: 17% ◦ Cream: 17% B1 | 55104? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cheddar: 44% ◦ Broccoli: 19% ◦ Colored cauliflower: 13% ◦ Cream: 10% ◦ Pine nut: 8% ◦ Egg: 6% Phosphorus | 16162316? |
| iWhich products: ◦ Broccoli: 56% ◦ Colored cauliflower: 44% Prebiotics | 15153015? |
| iWhich products: ◦ Pine nut: 52% ◦ Broccoli: 24% ◦ Colored cauliflower: 17% ◦ Dill: 7% Manganese | 13161914? |
| iWhich products: ◦ Cheddar: 65% ◦ Broccoli: 14% ◦ Cream: 12% ◦ Colored cauliflower: 7% ◦ Egg: 2% Calcium | 11111111? |
| iWhich products: ◦ Broccoli: 38% ◦ Colored cauliflower: 36% ◦ Cream: 16% ◦ Pine nut: 4% ◦ Cheddar: 4% ◦ Egg: 2% Potassium | 810129? |
| iWhich products: ◦ Cheddar: 41% ◦ Egg: 23% ◦ Broccoli: 19% ◦ Cream: 14% ◦ Pine nut: 3% Selenium | 881474 |
| iWhich products: ◦ Broccoli: 74% ◦ Colored cauliflower: 26% Sulfur | 8101510? |
| iWhich products: ◦ Broccoli: 41% ◦ Colored cauliflower: 24% ◦ Pine nut: 16% ◦ Egg: 10% ◦ Cheddar: 3% ◦ Dill: 3% ◦ Cream: 2% Iron | 7362? |
| iWhich products: ◦ Cheddar: 44% ◦ Broccoli: 19% ◦ Pine nut: 16% ◦ Colored cauliflower: 13% ◦ Egg: 6% Zinc | 691461 |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cream: 63% ◦ Cheddar: 31% ◦ Butter: 5% Palmitic acid (Saturated) | 46467146? |
| iWhich products: ◦ Cream: 64% ◦ Broccoli: 36% Alpha-linolenic acid (Omega-3) | 711139? |
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Inventory: Oven
Difficulty: simple
Max. per day ≈ 645 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 386 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Pine nut, Colored cauliflower, Broccoli, Egg, Cream, Cheddar, Dill, Cooking salt, Butter
Slice: 5 min, To boil: 1 min, Mix the ingredients: 10 min, Cooking: 10 min, Bake in the oven: 30 min
Keto, LCHF: Recipes, Rules, Description
$$$
Preheat the oven to 180 °C.
Prepare the vegetables: divide the cauliflower head into small florets, and chop the broccoli (500 g), separating the stalk from the stem.
Blanch the cauliflower and broccoli in a pot of boiling water for one minute, then drain all the water.
In one bowl, beat 1 egg. In another, lightly whip the heavy cream (300 ml).
Add the beaten egg to the cream, grated cheddar or Gruyère cheese (150 g), chopped dill, spices, and salt.
Mix all the ingredients until smooth.
Grease a baking dish with oil (1 tbsp) and place the blanched vegetables in it.
Pour the prepared sauce over the vegetables.
If desired, add halved cherry tomatoes (130 g), placing them cut side up. Sprinkle with walnuts (25 g) and almond crumbs (1 tsp) on top.
Bake until golden brown, about 20–30 minutes.
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