Dairy-free casserole with blueberries: recipe available on keto and LCHF, vitamins and minerals in the dish, macronutrients (calories, proteins, fats, carbohydrates), and index values

	Cooking	5
	Blend with a blender	5
	Mix	2
	Bake	35
47

Weight loss	Detention	Set
16%	11%	9%
972	1350	1620

Nutrient	% of RDA
B6	8861841
K	7991472
B9	6641262
B1	5541031

Nutrient	% of RDA
Antioxidants	5774671291034
Copper	29292660179
Flavonoids	26212037?3
Manganese	233027362311
Iron	16751393
Phosphorus	15151521105
Magnesium	911102865
Selenium	8881551
Zinc	71071622
Calcium	777776
Boron	66613?2
Potassium	566743

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	6595741165235
Linoleic acid (Omega-6)	425954101?118
Palmitic acid (Saturated)	16161625?32

Nutrient	% of RDA
Tryptophan	18262665103
Threonine	11151531??
Methionine	10141428107
Leucine	912122683
Alanine	6111128??
Phenylalanine	69918114
Valin	68818?3
Arginine	6661451

Allowed on diets
Keto
Paleo
Mediterranean

Kitchen: Mediterranean

Inventory: Blender, Oven

Difficulty: simple

556

Servings: 2 (1 serving ≈ 223 gram)

Digestion time: 3 hour

Complete protein: ✔

Remove the walnut shells (50 g) and soak them in hot water for 30 minutes.

Preheat the oven to 180 °C.

In a blender bowl, combine all the ingredients:

coconut milk or water – 60 g;
lemon juice – 1 tbsp;
tofu – 250 g;
sweetener to taste.

Blend the mixture until smooth.

Add blueberries (70 g) and gently fold with a spatula, being careful not to damage the berries.

Transfer the prepared mixture to a small baking dish and bake in the preheated oven for 30-35 minutes.

Health benefits
Enhancing brain function and memory

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Ingredients ▶️
Macronutrients in the Dish ▶️

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	Ingredient	Qty, g
	Silken tofu
	Bilberry
	Coconut milk (unsweetened)
	Walnuts
	Lemon
	Stevia	to taste

	Product release:	445
	Maintain proportions	Restore to default

Add a dish to the menu

Proteins	6.7
Digestible proteins	5.4
Fats	12.9
Net carbohydrates	3.6
Calories	154 kcal
Indexes
Glycemic index	25.2
Glycemic load	1.8
Insulin index, II	19.5
Disease inflammatory index, DII	-0.39
Antioxidant, ORAC	3 109

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