Braised kale: recipe available on keto and LCHF, vitamins and minerals in the dish, macronutrients (calories, proteins, fats, carbohydrates), and index values

	Boil	5
	To boil	1
	Fry	15
	Cooking	5
26

	100 grams
Proteins	4.4
Digestible proteins	3.2
Fats	6
Net carbohydrates	6.4
Calories	99 kcal
Indexes
Glycemic index	13.8
Glycemic load	1.9
Insulin index, II	10.8
Disease inflammatory index, DII	-0.56
Antioxidant, ORAC	2 260

Weight loss	Detention	Set
10%	7%	6%
972	1350	1620

Nutrient	% of RDA
K	28738238262528769
C	96115101345174
A	395046882323
B9	323221633213
B2	25292354111
B6	24241652101
B1	101192061
B3	7861561
E	5551011

Nutrient	% of RDA
Lutein	159159159265?40
Chlorophyll	666666199?66
Manganese	314036483114
Calcium	252525252521
Iron	2411720134
Potassium	14181620129
Phosphorus	1010101373
Magnesium	912112965
Copper	8871652
Fibers	6989?6
Zinc	5751111
Glutathione	5591821

Nutrient	% of RDA
Cholesterol	474747190?95
Palmitic acid (Saturated)	14141421?27
Stearic acid (Saturated)	11141418?27
Alpha-linolenic acid (Omega-3)	71181364
Oleic acid (Omega-9)	79813?10

Nutrient	% of RDA
Tryptophan	1521215282
Histidine	68817?4
Valin	68817?3

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

Kitchen: Mediterranean

313

Servings: 4 (1 serving ≈ 85 gram)

Digestion time: 2 hour

Blanch the kale (300 g) in boiling water for 1 minute, then drain in a colander.

In a pan, melt ghee (1 tbsp) and sauté minced garlic (3-4 cloves) and thyme (a few sprigs) until fragrant.

Add the kale and cook over medium heat for 10-15 minutes, stirring. Season to taste.

If you avoid frying, add a couple of tablespoons of water and simmer covered on low heat for 10 minutes.

Serve, sprinkled with sesame seeds (1 tsp) and garnished with halved cherry tomatoes (5 pcs).

If desired, add coconut cream (1 tbsp) and almond flakes (1 tsp) for a delicate flavor.

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	Ingredient	Qty, g
	Kale
	Garlic
	Ghee butter
	Fresh thyme (thymus)
	Sesame
	Cherry tomatoes
	Coconut cream
	Almond

	Product release:	340
	Maintain proportions	Restore to default

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	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats