Green bean, egg, and avocado salad
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Green beans ? 1 pc ≈ 5 g 400 g ≈ 80 sheet | ||
| Butter | ||
| Garlic ? 1 pc ≈ 5 g 10 g ≈ 2 sheet | ||
| Avocado ? 1 pc ≈ 200 g 200 g ≈ 1 sheet | ||
| Egg ? 1 pc ≈ 50 g 200 g ≈ 4 sheet | ||
| Scallion slice | ||
| Hazelnut ? 1 pc ≈ 1 g 30 g ≈ 30 sheet | ||
| Product release: | 854 g | |
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Cooking time
| 5 min | ||
| 5 min | ||
| 5 min | ||
15 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 4.8 g |
| Fats | 7.1 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 2.9 g |
| Calories | 100 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 1.1 |
| 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. | 17.4 |
| 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. | -0.29 |
| 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. | 1 294 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 10% | 7% | 6% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (3) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 62% ◦ Green beans: 25% ◦ Avocado: 13% B7 | 25256221? |
| iWhich products: ◦ Scallion slice: 39% ◦ Green beans: 35% ◦ Avocado: 26% K | 16213521? |
| iWhich products: ◦ Egg: 44% ◦ Avocado: 41% ◦ Green beans: 13% B5 | 16162713? |
| iWhich products: ◦ Egg: 58% ◦ Green beans: 26% ◦ Avocado: 16% B2 | 15183314? |
| iWhich products: ◦ Green beans: 39% ◦ Avocado: 33% ◦ Egg: 22% ◦ Garlic: 6% B6 | 14143110? |
| iWhich products: ◦ Egg: 84% ◦ Green beans: 10% ◦ Avocado: 5% B4 (Choline) | 13162815? |
| iWhich products: ◦ Green beans: 55% ◦ Avocado: 22% ◦ Scallion slice: 20% ◦ Garlic: 4% C | 121442125 |
| iWhich products: ◦ Avocado: 43% ◦ Green beans: 35% ◦ Egg: 13% ◦ Scallion slice: 8% B9 | 1111227? |
| iWhich products: ◦ Egg B12 | 9988? |
| iWhich products: ◦ Green beans: 50% ◦ Avocado: 25% ◦ Egg: 25% B1 | 77136? |
| iWhich products: ◦ Egg: 30% ◦ Green beans: 26% ◦ Scallion slice: 24% ◦ Butter: 18% ◦ Avocado: 3% A | 79168? |
| iWhich products: ◦ Avocado: 49% ◦ Egg: 26% ◦ Green beans: 20% ◦ Butter: 4% E | 66146? |
| iWhich products: ◦ Avocado: 51% ◦ Green beans: 43% ◦ Egg: 2% ◦ Scallion slice: 2% B3 | 56104? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Avocado: 51% ◦ Green beans: 49% Prebiotics | 32326532? |
| iWhich products: ◦ Green beans: 44% ◦ Egg: 37% ◦ Avocado: 12% ◦ Scallion slice: 5% ◦ Garlic: 2% Iron | 146114? |
| iWhich products: ◦ Egg: 93% ◦ Green beans: 4% ◦ Garlic: 2% Selenium | 141426138 |
| iWhich products: ◦ Egg: 58% ◦ Green beans: 22% ◦ Avocado: 15% ◦ Scallion slice: 3% ◦ Garlic: 2% Phosphorus | 12121612? |
| iWhich products: ◦ Avocado: 86% ◦ Green beans: 10% ◦ Scallion slice: 3% Boron | 10101910? |
| iWhich products: ◦ Green beans: 48% ◦ Avocado: 48% ◦ Scallion slice: 3% Fibers | 9131312? |
| iWhich products: ◦ Avocado: 44% ◦ Green beans: 38% ◦ Egg: 12% ◦ Scallion slice: 4% ◦ Garlic: 2% Potassium | 810119? |
| iWhich products: ◦ Green beans: 63% ◦ Avocado: 19% ◦ Garlic: 13% ◦ Scallion slice: 6% Manganese | 710119? |
| iWhich products: ◦ Egg: 51% ◦ Avocado: 25% ◦ Green beans: 19% ◦ Scallion slice: 3% ◦ Garlic: 2% Zinc | 571251 |
| iWhich products: ◦ Green beans: 52% ◦ Avocado: 30% ◦ Egg: 10% ◦ Scallion slice: 6% Magnesium | 57176? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 96% ◦ Avocado: 4% Oleic acid (Omega-9) | 22284025? |
| iWhich products: ◦ Egg: 93% ◦ Butter: 7% Arachidonic acid (AA, Omega-6) | 10306020? |
| iWhich products: ◦ Butter: 55% ◦ Egg: 45% Palmitic acid (Saturated) | 88128? |
| iWhich products: ◦ Green beans: 50% ◦ Avocado: 30% ◦ Egg: 20% Alpha-linolenic acid (Omega-3) | 68107? |
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on KETO Allowed
on PALEO Allowed on a non-strict basis
Difficulty: simple
Max. per day ≈ 690 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 214 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Green beans, Butter, Garlic, Avocado, Egg, Scallion slice
Boil: 5 min, Fry: 5 min, Slice: 5 min
Keto, LCHF: Recipes, Rules, Description
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Bring salted water to a boil and add the green beans (400 g). Cook for about 5 minutes, then transfer the beans to a colander and rinse under cold water to stop the cooking process and preserve their bright color.
In a skillet, heat butter (1 tbsp) and add the beans. Sauté them over medium heat for about 5 minutes until they become slightly softer and acquire a golden hue.
Then transfer the beans to a salad bowl and add finely chopped garlic (2 cloves), diced avocado (1 piece), and chopped hard-boiled eggs (4 pieces).
Season with salt and pepper to taste, then dress with mayonnaise.
Before serving, sprinkle with chopped green onions (2 stalks) and, if desired, nuts (30 g).
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