Difference between revisions of "Greek Cuisine Recipes"
From Philosophical Vegan Wiki
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| 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): | + | | 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;"|''''' | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"|''''' | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"|''''' | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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] | ||
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|- | |- | ||
| style="background-color:#B5FFBB;"|Calcium | | style="background-color:#B5FFBB;"|Calcium | ||
− | | style="background-color:#B5FFBB;"|% | + | | style="background-color:#B5FFBB;"|64% |
− | | style="background-color:#B5FFBB;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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;"| | + | | 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 |
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).