Difference between revisions of "Greek Cuisine Recipes"

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(Tzatziki)
(Tzatziki)
Line 17: Line 17:
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
|-  
 
|-  
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 354         (''calories in whole recipe: 354'')'''
+
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 258         (''calories in whole recipe: 1032'')'''
 
|-  
 
|-  
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''%'''''  
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''32%'''''  
| rowspan="3" style="background-color:#FFCEB5;"|'''''g'''''
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.3g'''''
 
| style="background-color:#FFCEB5;"|Protein: lysine
 
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|%  
+
| style="background-color:#FFCEB5;"|55%  
| style="background-color:#FFCEB5;"|g
+
| style="background-color:#FFCEB5;"|1.1g
 
|-
 
|-
 
| style="background-color:#FFCEB5;"|Protein: methionine
 
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|%  
+
| style="background-color:#FFCEB5;"|24%  
| style="background-color:#FFCEB5;"|g
+
| style="background-color:#FFCEB5;"|0.2g
 
|-  
 
|-  
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|%  
+
| style="background-color:#FFCEB5;"|44%  
| style="background-color:#FFCEB5;"|g
+
| style="background-color:#FFCEB5;"|0.8g
 
|-
 
|-
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''%'''''  
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''26%'''''  
| rowspan="3" style="background-color:#B5E6FF;"|'''''g'''''
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''34.3g'''''
 
| style="background-color:#B5E6FF;"|Fibers  
 
| style="background-color:#B5E6FF;"|Fibers  
| style="background-color:#B5E6FF;"|%  
+
| style="background-color:#B5E6FF;"|21%  
| style="background-color:#B5E6FF;"|g
+
| style="background-color:#B5E6FF;"|8.0g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|g
+
| style="background-color:#B5E6FF;"|26.3g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|g
+
| style="background-color:#B5E6FF;"|14.3g
 
|-
 
|-
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''%'''''  
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''12%'''''  
| rowspan="3" style="background-color:#EDCBFF;"|'''''g'''''
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''7.9g'''''
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|%  
+
| style="background-color:#EDCBFF;"|31%  
| style="background-color:#EDCBFF;"|g
+
| style="background-color:#EDCBFF;"|0.5g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Omega-6
 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|%  
+
| style="background-color:#EDCBFF;"|21%  
| style="background-color:#EDCBFF;"|g
+
| style="background-color:#EDCBFF;"|3.7g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|n/a  
 
| style="background-color:#EDCBFF;"|n/a  
| style="background-color:#EDCBFF;"|g
+
| style="background-color:#EDCBFF;"|1.2g
 
|-  
 
|-  
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|%  
+
| style="background-color:#FEE1C3; width:55px;"|18%  
| style="background-color:#FEE1C3; width:55px;"|mg
+
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|%
+
| style="background-color:#FEE1C3; width:55px;"|25%
| style="background-color:#FEE1C3; width:55px;"|mg
+
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B3
 
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|4%
| style="background-color:#FEE1C3;"|mg
+
| style="background-color:#FEE1C3;"|0.7mg
 
| style="background-color:#FEE1C3;"|Vitamin B5
 
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|13%
| style="background-color:#FEE1C3;"|mg
+
| style="background-color:#FEE1C3;"|0.7mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B6
 
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|34%
| style="background-color:#FEE1C3;"|mg
+
| style="background-color:#FEE1C3;"|0.4mg
 
| style="background-color:#FEE1C3;"|Folate
 
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|19%
| style="background-color:#FEE1C3;"|μg
+
| style="background-color:#FEE1C3;"|79.2μg
 
|-  
 
|-  
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|4%
| style="background-color:#FEE1C3;"|μg
+
| style="background-color:#FEE1C3;"|42.8μg
 
| style="background-color:#FEE1C3;"|Vitamin C
 
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|22%
| style="background-color:#FEE1C3;"|mg
+
| style="background-color:#FEE1C3;"|20.5mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin E
 
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|%  
+
| style="background-color:#FEE1C3;"|3%  
| style="background-color:#FEE1C3;"|mg
+
| style="background-color:#FEE1C3;"|0.5mg
 
| style="background-color:#FEE1C3;"|Vitamin K
 
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|%
+
| style="background-color:#FEE1C3;"|60%
| style="background-color:#FEE1C3;"|μg
+
| style="background-color:#FEE1C3;"|72.5μg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
Line 107: Line 107:
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Calcium
 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|64%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|648.3mg
 
| style="background-color:#B5FFBB;"|Copper
 
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|53%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|0.5mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Iron
 
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|44%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|3.5mg
 
| style="background-color:#B5FFBB;"|Magnesium
 
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|26%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|107.6mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Manganese
 
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|42%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|1.0mg
 
| style="background-color:#B5FFBB;"|Phosphorus
 
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|41%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|291.3mg
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Potassium
 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|17%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|835.3mg
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|16%  
| style="background-color:#B5FFBB;"|μg
+
| style="background-color:#B5FFBB;"|9.2μg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Zinc
 
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|%  
+
| style="background-color:#B5FFBB;"|14%  
| style="background-color:#B5FFBB;"|mg
+
| style="background-color:#B5FFBB;"|1.6mg
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
|}
 
|}

Revision as of 16:27, 22 September 2020

Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.

For other recipes: Index of Recipes

Tzatziki

Difficulty: 0/5

Time: 5-10 minutes

Servings: dip

Cost: $5.40

[Expand]Nutrition facts per serving
CALORIES PER SERVING (kcal): 258         (calories in whole recipe: 1032)
Proteins 32% 18.3g Protein: lysine 55% 1.1g
Protein: methionine 24% 0.2g
Protein: isoleucine 44% 0.8g
Carbohydrates 26% 34.3g Fibers 21% 8.0g
Net carbs n/a 26.3g
Sugars n/a 14.3g
Fats 12% 7.9g Omega-3 31% 0.5g
Omega-6 21% 3.7g
Saturated fats n/a 1.2g
Vitamin B1 18% 0.2mg Vitamin B2 25% 0.3mg
Vitamin B3 4% 0.7mg Vitamin B5 13% 0.7mg
Vitamin B6 34% 0.4mg Folate 19% 79.2μg
Vitamin A 4% 42.8μg Vitamin C 22% 20.5mg
Vitamin E 3% 0.5mg Vitamin K 60% 72.5μg
Vitamin B12 / / Vitamin D / /
Calcium 64% 648.3mg Copper 53% 0.5mg
Iron 44% 3.5mg Magnesium 26% 107.6mg
Manganese 42% 1.0mg Phosphorus 41% 291.3mg
Potassium 17% 835.3mg Selenium 16% 9.2μg
Zinc 14% 1.6mg Sodium to taste

Ingredients:

  • 1/2 large cucumber
  • 1 1/2 cups of plant-based, natural yogurt of your choice (soy, almond, and coconut are good options, as long as they are not flavored)
  • 1 tbsp garlic powder OR 2 crushed cloves garlic
  • 1/4 cup finely chopped chives OR 2 tbsp dried chives
  • 1/4 cup finely chopped dill OR 2 tbsp dried dill
  • 1 tbsp lemon juice
  • Black pepper to taste
  • Salt to taste

Instructions:

  • Finely grate the cucumber with the skin on (if you do not have a grater, finely chop it). Set aside in a fine strainer to let some of the water drip down. Transfer in a clean towel and squeeze out as much moisture as you can.
  • In a large bowl, add all of the ingredients and mix them together. Adjust the flavour as needed (lemon for acidity, garlic for flavour, chives for a more potent onion taste, and dill for a more herbal taste).