Recipe Card
Salads can be packed full of nutrients, and are the perfect accompaniment for this heatwave summer! This can be a great way to keep your nutrient intake up, whilst keeping cool and eating well. Everyone’s familiar with, and loves a Greek salad… well, here’s how you can make you’re own this summer! This recipe card will go through the ingredients, methods and then provide a nutritional breakdown and explanation of what these nutrients mean.
There are a few different recipes out there, we took inspiration from the good food recipes
Greek salad
Recipe makes 4 portions
Ingredients
½ red onion
2 large tomatoes
1 cucumber
1 block feta cheese
50g black olives
1 tsp oregano
1 tsp white wine vinegar
2 tbsp extra virgin olive oil
Salt and pepper
Sprinkle of fresh mint or dill
Method 🥄
- Slice in chunks the tomatoes and cucumber in a bowl and season to taste.
- Slice the onion and add.
- Scatter the feta, olives and herbs on top and toss lightly.
- Drizzle over the oil and white wine vinegar and serve.
Nutritional Breakdown
| Nutrient | per serving | per 100g |
| Carbohydrate | 4.7 g | 2.5 g |
| Protein | 8.6 g | 4.7 g |
| Fat | 19.7 g | 10.5 g |
| Energy | 234 kcals | 125 kcals |
| Fibre | 1.3 g | 0.7 g |
| Total Sugars | 4.1 g | 2.2 g |
| Saturated Fats | 8.3 g | 4.5 g |
| Mono-unsaturated fat | 8.7 g | 4.6 g |
| Polyunsaturated fat | 1.3 g | 0.7 g |
| Calcium | 233 mg | 125 mg |
| Vitamin C | 17.3 mg | 9.3 mg |
| Chloride | 1196.5 mg | 641.7 mg |
Sustainability
🌍 Greenhous gas emissions: 1.3 kg CO2 eq
🌱 Land Use: 1 m2/year
💧 Freshwater Withdrawals: 57 L
What does this mean?
With 8.6g of protein and 4.6g of carbohydrate per serving, this makes it the perfect accompaniment to a main dish, adding that extra protein and carbohydrates.
Read more about the benefits and importance of protein and carbohydrate in our blogs!
A total of 1.3 g of fibre per portion helps to contribute to the daily target of at least 30g of fibre.
This salad also provides a good range of micronutrients with each serving contributing to:
- 67% of daily recommended Calcium intake
- 43% of daily recommended Vitamin C intake
- 48% of daily recommended Chloride intake
Overall a great addition to any meal to boost protein and carbohydrates, and contribute to overall daily requirements!
Learn more about key nutrients in our nutrient deep dive blogs on our blog page
Using myfood24 for recipe creation
Healthcare
Our healthcare platform enables patients to easily add and save recipes using the in-diary recipe function, supporting a more accurate reflection of their dietary intake, especially for homemade meals.
Healthcare professionals (HCPs) can create, analyse, and assign recipes and meal plans through the healthcare professional portal. Using the impersonation feature, HCPs can enter recipes directly into a patient’s diary, mirroring the patient experience. Meal plans can also be built with recipe-based entries and assigned for easy access within the diary.
The Nutritional Analysis “Recipes” tool allows HCPs to evaluate recipes against individual targets, government guidelines, or comparable database items, supporting both clinical assessment and patient education.
Research
In our research platform, both participants and researchers can use the recipe function in food diaries to log custom meals. This can help improve the accuracy of dietary data compared to relying on generic recipe entries.
Teaching
The teaching platform provides students and educators with access to the same recipe tools as research. These can help support learning around recipe creation, nutritional analysis, and the understanding of the contribution of individual ingredients can have to overall dietary intake.