Arugula, radicchio, olives, and sun-dried tomato salad

Name: Arugula, radicchio, olives, and sun-dried tomato salad
Cook time: 10 min
Total time: 10 min
Yield: 1 dish
Cuisine: Mediterranean
Ingredients: Arugula; Radicchio; Olives; Sun-dried tomatoes; Lemon; Olive oil

A source of antioxidants and healthy fats, this salad supports heart health and improves digestion. The vibrant taste of arugula and sun-dried tomatoes makes it perfect for a light lunch.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Arugula	Arugula	Ingredient quantity for Arugula in g
Include ingredient: Radicchio	Radicchio	Ingredient quantity for Radicchio in g
Include ingredient: Olives	Olives	Ingredient quantity for Olives in g
Include ingredient: Sun-dried tomatoes	Sun-dried tomatoes	Ingredient quantity for Sun-dried tomatoes in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g

	Product release:	190
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

10
	Slice	5
	Mix	5

Macronutrients in 100 g

Proteins	3.5
Fats	10.4
Plaid	2.5
Net carbohydrates	10.2
Fructose	0.3
Calories	144 kcal
Indexes
Glycemic index	12.9
Glycemic load	1.8
Insulin index, II	15.4
Disease inflammatory index, DII	-0.49
Antioxidant, ORAC	3 384

Calories per dayGenderGrowth

Weight loss	Detention	Set
15%	11%	9%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
K	831101101818320
C	1822196631
E	1414143021
A	1419173299
B9	1111823115
B5	111191961
B3	101192081
B2	91192041
B1	91081961
B6	8861841

Minerals

Nutrient	% of RDA
Fructose	??????
Quercetin	58588717431
Iron	209616103
Copper	1313112684
Potassium	13171519119
Phosphorus	1212121684
Manganese	10121115104
Chlorophyll	10101029?10
Lutein	99916?2
Lectins	999199?
Calcium	888887
Fibers	8111011?7
Magnesium	7982354
Sodium	7771473
Iron	732531
Sodium	5551052

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	25322945?35
Palmitic acid (Saturated)	66610?12

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Vegan dishes

Very simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Mediterranean

196

Digestion time: 3 hour

Thoroughly rinse the arugula (50 g) and radicchio (50 g), then cut them into small pieces.

In a deep bowl, combine them with olives (30 g) and sun-dried tomatoes (30 g), previously chopped into pieces.

For the dressing, use freshly squeezed lemon juice (1 tbsp) and olive oil (1 tbsp). Add spices to taste, such as salt and pepper.

Mix all the ingredients together.

(1)

Published: 03.09.2024

Updated: 01.09.2025

Author:

Roman Klymenko

15 years on low-carb nutrition

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