Hello Foodies Bee Hive Lovers, meet again with umirais, I'm very happy that we can share personal experiences about healthy eating patterns, today I will share a fruit and vegetable salad recipe which is one of my favorites, I usually eat this salad as a snack when I work in front of my laptop. Besides being delicious and fresh, this snack also makes my eyes not sleepy easily.
The ingredients we need to make this salad are easily obtained from traditional markets around us, I use lettuce, cucumber, jicama fruit and pineapple.
Before we make this salad, we will look at the nutritional content contained in some of these main ingredients.
LETTUCE
Lettuce is a fresh vegetable that is usually used for fresh vegetables, a mixture of fried tofu, a mixture of gado-gado and various other dishes, the part of the plant that is eaten is the fresh leaves and a slightly sweet taste.
The nutritional content in 100 grams of lettuce is:
Water: 94.8 g
Protein: 1.2 g
Fat: 0.2 g
Carbs: 2.9 g
Fiber: 1.8 g
Calcium: 22 milligrams (mg)
Phosphorus: 25 mg
Iron: 0.5 mg
Sodium: 19 mg
Potassium: 186.4 mg
source: https://www.google.com/amp/s/hellosehat.com/nutrisi/fakta-gizi/manfaat-selada/%3Famp%3D1.
CUCUMBER
Cucumber is a fruit that can be used as a vegetable, cucumber is usually used as a mixture in pecal, gado-gado, fruit salad and various other dishes. Cucumber has a fresh and sweet taste, cucumber also contains a lot of water.
The nutritional content contained in 100 grams of cucumber is:
Calories: 8 kal
Water: 97.9 gr
Carbohydrates: 1.4 g
Fiber: 0.3 gr
Calcium: 29 mg
Phosphorus: 95 gr
Potassium: 57.1 mg
Beta carotene: 314 mcg
Folate: 7 mcg
Vitamin C: 1 mg
Vitamin K: 16.4 mcg
source : https://hellosehat.com/nutrisi/cara-menghitung-kebutuhan-kalori/.
JICAMA FRUIT
Jicama fruit has white flesh, sweet, fresh and juicy taste makes this fruit liked by many people, the texture of the fruit is soft, making the jicama fruit can be eaten directly without being processed.
The nutritional content in 100 grams of jicama fruit is:
calories 38 kal
8.82 g carbohydrates
1.80 g sugar
0.09 g fat
0.72 g protein
4.90 g fiber
150 mg potassium
12 mg calcium
20.20 mg of vitamin C
source: https://www.google.com/amp/s/amp.kontan.co.id/news/10-manfaat-bengkuang-untuk-kesehatan-tubuh-anda.
PINEAPPLE
Pineapple is a fruit that has a hard outer skin texture, but has soft flesh, its sweet taste and acidity make this fruit easy to process into various foods such as jam, pickles, fruit ice and various other dishes.
The nutritional content in 100 grams of pineapple is:
0.5 grams of protein
1.5 grams of fiber
13 grams of carbohydrates
10 grams of sugar
60 IU of vitamin A
48–50 milligrams of vitamin C
18 micrograms of folate
110 milligrams of potassium
12 milligrams of magnesium
Pineapple also contains the enzyme bromeilin which is useful for clearing mucus in the lungs.
source : https://www.alodokter.com/jangan-salah-kandungan-dan-manfaat-buah-nanas-ada-banyak.
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Prepare a serving bowl, before making the salad.
Let's make the salad
materials needed :
lettuce leaves 100 grams
jicama 100 grams
cucumber 200 grams
pineapple 300 grams
other additives :
water 2 L
salt 1 tablespoon
How to make:
1.add salt to the water
2.add the cucumber, peeled jicama fruit and lettuce into the salt water (I use salt water, to remove the remaining pesticides on the fruits and vegetables I buy at the market).
3.cut lettuce leaves, arrange into a serving bowl.
Don't forget to throw away the brown stems.
4.cut the cucumber into small pieces, then arrange it on the lettuce leaves (I don't peel the cucumber skin, because it tastes better when eaten with the skin), choose a young cucumber.
5.cut the jicama fruit into small pieces, then arrange the jicama pieces on top of the cucumber.
6.choose a pineapple that is not too old and not too young, peel the pineapple skin, don't forget to remove the eyes, I don't throw away the pineapple heart (the part of the stem inside the pineapple).
Cut the pineapple into small pieces, then arrange in a serving bowl.
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ingredients for sauce:
red chilies 6 piece
red onions 5 cloves
lemon 1 piece
1/2 teaspoon salt
1/2 teaspoon sugar
warm water 50 mL
How to make the sauce:
1.add salt and sugar to warm water.
2.wash the red chilies, cut into small pieces, then put the chili pieces into warm water containing salt and sugar.
3.peel the skin of the red onion then wash the red onion, then cut it into small pieces, put the pieces of red onion into warm water with chilies.
4.wash the lemon, cut it into several parts then squeeze the lemon,take the lemon juice.
add lemon juice to warm water containing chili and red onion, stir until all ingredients are well mixed.
This is our sauce, the smell of lemon mixed with chilies and onions is appetizing.
Time to mix the salad and sauce😘😘😘😘
stir until all ingredients are well mixed.
The taste is very fresh, the sauce is mixed with cucumber and pineapple juice which adds to the flavor.This multi flavoured salad is better eaten fresh.
Good luck, stay healthy and keep the spirit. All photos I take with Iphone 7 plus camera.
