Roasted vegetables
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Garlic powder | ||
| Black pepper | ||
| Sea salt | ||
| Olive oil | ||
| Broccoli ? 1 pc ≈ 93 g 150 g ≈ 1.6 sheet | ||
| Colored cauliflower ? 1 pc ≈ 400 g 150 g ≈ 0.4 sheet | ||
| Zucchini ? 1 pc ≈ 150 g 240 g ≈ 1.6 sheet | ||
| Onion ? 1 pc ≈ 110 g 150 g ≈ 1.4 sheet | ||
| Bulgarian pepper ? 1 pc ≈ 120 g 150 g ≈ 1.3 sheet | ||
| Product release: | 907 g | |
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Cooking time
| 10 min | ||
| 5 min | ||
| 18 min | ||
33 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 1.5 g |
| Fats | 6.3 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 4.1 g |
| Calories | 82 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 1.2 |
| 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. | 17.8 |
| 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. | -0.42 |
| 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. | 1 444 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 8% | 6% | 5% |
| 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: ◦ Bulgarian pepper: 42% ◦ Broccoli: 30% ◦ Colored cauliflower: 16% ◦ Zucchini: 9% ◦ Onion: 2% C | 55672005925 |
| iWhich products: ◦ Broccoli: 77% ◦ Colored cauliflower: 12% ◦ Bulgarian pepper: 6% ◦ Zucchini: 4% ◦ Black pepper: 2% K | 18244024? |
| iWhich products: ◦ Bulgarian pepper: 28% ◦ Zucchini: 22% ◦ Broccoli: 17% ◦ Colored cauliflower: 17% ◦ Onion: 11% ◦ Garlic powder: 6% B6 | 1414299? |
| iWhich products: ◦ Broccoli: 27% ◦ Colored cauliflower: 25% ◦ Bulgarian pepper: 22% ◦ Zucchini: 17% ◦ Onion: 8% B9 | 1010196? |
| iWhich products: ◦ Olive oil: 67% ◦ Bulgarian pepper: 20% ◦ Broccoli: 10% ◦ Zucchini: 2% E | 99199? |
| iWhich products: ◦ Colored cauliflower: 30% ◦ Zucchini: 27% ◦ Broccoli: 24% ◦ Bulgarian pepper: 14% ◦ Onion: 5% B5 | 77126? |
| iWhich products: ◦ Broccoli: 29% ◦ Zucchini: 29% ◦ Bulgarian pepper: 29% ◦ Colored cauliflower: 14% B2 | 67135? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Sea salt: 94% ◦ Broccoli: 2% ◦ Colored cauliflower: 2% Sodium | 10101810? |
| iWhich products: ◦ Broccoli: 57% ◦ Colored cauliflower: 43% Prebiotics | 88158? |
| iWhich products: ◦ Zucchini: 29% ◦ Broccoli: 22% ◦ Colored cauliflower: 21% ◦ Bulgarian pepper: 15% ◦ Onion: 10% ◦ Garlic powder: 3% Potassium | 79108? |
| iWhich products: ◦ Zucchini: 33% ◦ Broccoli: 20% ◦ Colored cauliflower: 20% ◦ Onion: 13% ◦ Bulgarian pepper: 13% Manganese | 68107? |
| iWhich products: ◦ Broccoli: 25% ◦ Zucchini: 21% ◦ Bulgarian pepper: 17% ◦ Colored cauliflower: 15% ◦ Garlic powder: 6% ◦ Olive oil: 6% ◦ Onion: 6% ◦ Black pepper: 4% Iron | 6352? |
| iWhich products: ◦ Broccoli: 27% ◦ Zucchini: 25% ◦ Colored cauliflower: 18% ◦ Onion: 12% ◦ Bulgarian pepper: 11% ◦ Garlic powder: 6% Phosphorus | 6686? |
| iWhich products: ◦ Broccoli: 52% ◦ Onion: 30% ◦ Colored cauliflower: 19% Sulfur | 67117? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Olive oil: 100% Oleic acid (Omega-9) | 15182617? |
Vegan dishes
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Inventory: Oven
Difficulty: simple
Max. per day ≈ 488 g ?Из расчета максимум 20 гр углеводов в день
Servings: 3 (1 serving ≈ 302 g)
Digestion time: 2 hour
Keto, LCHF: Recipes, Rules, Description
Garlic powder, Black pepper, Sea salt, Olive oil, Broccoli, Colored cauliflower, Zucchini, Onion, Bulgarian pepper
Slice: 10 min, Mix the ingredients: 5 min, Bake in the oven: 18 min
Keto, LCHF: Recipes, Rules, Description
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Preheat the oven to 220 °C and prepare a baking sheet by lining it with parchment paper.
Chop all the vegetables into pieces of equal size so they cook evenly:
- broccoli florets (150 g)
- cauliflower florets (150 g)
- zucchini (240 g, 2 small)
- red onion (1 piece)
- bell pepper (1 large)
Then, in a large bowl, combine the chopped vegetables, add garlic powder (1 tsp), black pepper (1/2 tsp), salt (1 tsp), and olive oil (55 g).
Mix well to ensure all ingredients are coated with oil and spices.
Spread the vegetables onto the prepared baking sheet.
Make sure there is enough space between the pieces for them to become crispy while roasting.
Roast the vegetables in the preheated oven for 15-18 minutes, checking for doneness periodically. Once they are tender and slightly browned, they can be removed from the oven.
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