|
|
| (2 intermediate revisions by the same user not shown) |
| Line 1: |
Line 1: |
| − | 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: '''[https://philosophicalvegan.com/wiki/index.php/Index_of_Recipes Index of Recipes]'''
| |
| − |
| |
| − | == Tzatziki ==
| |
| − |
| |
| − | Difficulty: 0/5
| |
| − |
| |
| − | Time: 5-10 minutes
| |
| − |
| |
| − | Servings: dip
| |
| − |
| |
| − | Cost: $5.40
| |
| − |
| |
| − | {| class="wikitable sortable mw-collapsible mw-collapsed"
| |
| − | |-
| |
| − | | colspan="3"|'''''Nutrition facts per serving'''''
| |
| − | |-
| |
| − | | 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;"|'''''32%'''''
| |
| − | | rowspan="3" style="background-color:#FFCEB5;"|'''''18.3g'''''
| |
| − | | style="background-color:#FFCEB5;"|Protein: lysine
| |
| − | | style="background-color:#FFCEB5;"|55%
| |
| − | | style="background-color:#FFCEB5;"|1.1g
| |
| − | |-
| |
| − | | style="background-color:#FFCEB5;"|Protein: methionine
| |
| − | | style="background-color:#FFCEB5;"|24%
| |
| − | | style="background-color:#FFCEB5;"|0.2g
| |
| − | |-
| |
| − | | style="background-color:#FFCEB5;"|Protein: isoleucine
| |
| − | | style="background-color:#FFCEB5;"|44%
| |
| − | | style="background-color:#FFCEB5;"|0.8g
| |
| − | |-
| |
| − | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| |
| − | | rowspan="3" style="background-color:#B5E6FF;"|'''''26%'''''
| |
| − | | rowspan="3" style="background-color:#B5E6FF;"|'''''34.3g'''''
| |
| − | | style="background-color:#B5E6FF;"|Fibers
| |
| − | | style="background-color:#B5E6FF;"|21%
| |
| − | | style="background-color:#B5E6FF;"|8.0g
| |
| − | |-
| |
| − | | style="background-color:#B5E6FF;"|Net carbs
| |
| − | | style="background-color:#B5E6FF;"|n/a
| |
| − | | style="background-color:#B5E6FF;"|26.3g
| |
| − | |-
| |
| − | | style="background-color:#B5E6FF;"|Sugars
| |
| − | | style="background-color:#B5E6FF;"|n/a
| |
| − | | style="background-color:#B5E6FF;"|14.3g
| |
| − | |-
| |
| − | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| |
| − | | rowspan="3" style="background-color:#EDCBFF;"|'''''12%'''''
| |
| − | | rowspan="3" style="background-color:#EDCBFF;"|'''''7.9g'''''
| |
| − | | style="background-color:#EDCBFF;"|Omega-3
| |
| − | | style="background-color:#EDCBFF;"|31%
| |
| − | | style="background-color:#EDCBFF;"|0.5g
| |
| − | |-
| |
| − | | style="background-color:#EDCBFF;"|Omega-6
| |
| − | | style="background-color:#EDCBFF;"|21%
| |
| − | | style="background-color:#EDCBFF;"|3.7g
| |
| − | |-
| |
| − | | style="background-color:#EDCBFF;"|Saturated fats
| |
| − | | style="background-color:#EDCBFF;"|n/a
| |
| − | | style="background-color:#EDCBFF;"|1.2g
| |
| − | |-
| |
| − | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| |
| − | | style="background-color:#FEE1C3; width:55px;"|18%
| |
| − | | style="background-color:#FEE1C3; width:55px;"|0.2mg
| |
| − | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| |
| − | | style="background-color:#FEE1C3; width:55px;"|25%
| |
| − | | style="background-color:#FEE1C3; width:55px;"|0.3mg
| |
| − | |-
| |
| − | | style="background-color:#FEE1C3;"|Vitamin B3
| |
| − | | style="background-color:#FEE1C3;"|4%
| |
| − | | style="background-color:#FEE1C3;"|0.7mg
| |
| − | | style="background-color:#FEE1C3;"|Vitamin B5
| |
| − | | style="background-color:#FEE1C3;"|13%
| |
| − | | style="background-color:#FEE1C3;"|0.7mg
| |
| − | |-
| |
| − | | style="background-color:#FEE1C3;"|Vitamin B6
| |
| − | | style="background-color:#FEE1C3;"|34%
| |
| − | | style="background-color:#FEE1C3;"|0.4mg
| |
| − | | style="background-color:#FEE1C3;"|Folate
| |
| − | | style="background-color:#FEE1C3;"|19%
| |
| − | | 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;"|4%
| |
| − | | style="background-color:#FEE1C3;"|42.8μg
| |
| − | | style="background-color:#FEE1C3;"|Vitamin C
| |
| − | | style="background-color:#FEE1C3;"|22%
| |
| − | | style="background-color:#FEE1C3;"|20.5mg
| |
| − | |-
| |
| − | | style="background-color:#FEE1C3;"|Vitamin E
| |
| − | | style="background-color:#FEE1C3;"|3%
| |
| − | | style="background-color:#FEE1C3;"|0.5mg
| |
| − | | style="background-color:#FEE1C3;"|Vitamin K
| |
| − | | style="background-color:#FEE1C3;"|60%
| |
| − | | 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;"|/
| |
| − | | style="background-color:#FEE1C3;"|/
| |
| − | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| |
| − | | style="background-color:#FEE1C3;"|/
| |
| − | | style="background-color:#FEE1C3;"|/
| |
| − | |-
| |
| − | | style="background-color:#B5FFBB;"|Calcium
| |
| − | | style="background-color:#B5FFBB;"|64%
| |
| − | | style="background-color:#B5FFBB;"|648.3mg
| |
| − | | style="background-color:#B5FFBB;"|Copper
| |
| − | | style="background-color:#B5FFBB;"|53%
| |
| − | | style="background-color:#B5FFBB;"|0.5mg
| |
| − | |-
| |
| − | | style="background-color:#B5FFBB;"|Iron
| |
| − | | style="background-color:#B5FFBB;"|44%
| |
| − | | style="background-color:#B5FFBB;"|3.5mg
| |
| − | | style="background-color:#B5FFBB;"|Magnesium
| |
| − | | style="background-color:#B5FFBB;"|26%
| |
| − | | style="background-color:#B5FFBB;"|107.6mg
| |
| − | |-
| |
| − | | style="background-color:#B5FFBB;"|Manganese
| |
| − | | style="background-color:#B5FFBB;"|42%
| |
| − | | style="background-color:#B5FFBB;"|1.0mg
| |
| − | | style="background-color:#B5FFBB;"|Phosphorus
| |
| − | | style="background-color:#B5FFBB;"|41%
| |
| − | | style="background-color:#B5FFBB;"|291.3mg
| |
| − | |-
| |
| − | | style="background-color:#B5FFBB;"|Potassium
| |
| − | | style="background-color:#B5FFBB;"|17%
| |
| − | | 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;"|16%
| |
| − | | style="background-color:#B5FFBB;"|9.2μg
| |
| − | |-
| |
| − | | style="background-color:#B5FFBB;"|Zinc
| |
| − | | style="background-color:#B5FFBB;"|14%
| |
| − | | 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]
| |
| − | |}
| |
| − |
| |
| − | 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).
| |
