Leek Salad with Walnuts and Goat Cheese

Leek Salad with Walnuts and Goat Cheese

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Added by Healing Gourmet
on March 09, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

Bring a large saucepan of salted water to a boil. Add the leek halves and simmer over moderately high heat until tender, 10 minutes. Drain the leeks and pat dry. In a small bowl, mix the olive oil with the vinegar and season with salt and pepper. Arrange the leeks on a platter, cut sides up. Drizzle with the vinaigrette and garnish with the walnuts and cheese. Serve.

The Benefits

*Excellent Source of: Vitamin A, Vitamin K, ALA Omega-3, Manganese
*Good Source of: Calcium, Vitamin C, Folate, Phosphorous
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sodium, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Nightshade, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 4.59

Calories: 153

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	11.4 g	*
Saturated Fat	3.3 g	*
Monosaturated Fat	4.6 g	*
Polyunsaturated Fat	3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	537 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	9.8mg	*
Total Carbohydrate	9.3 g	*
Sugars	2.6 g	*
Fiber	1.4 g	*
Protein	4.5 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1152.9 IU	23%
Vitamin C	7.2 mg	12%
Vitamin D	0 IU	0%
Vitamin E	1.2 IU	4%
Vitamin B6	0.16 mg	8%
Vitamin B12	0 mcg	0%
Vitamin K	31.1 mg	39%
Folate	43.1 mcg	11%
Niacin	0.29 mg	1%
Riboflavin	0.14 mg	8%
Thiamin	0.07 mg	5%
MINERALS
Calcium	123.8 mg	12%
Copper	0.07 mg	4%
Iron	1.6 mg	9%
Magnesium	29.7 mg	7%
Manganese	0.48 mg	24%
Phosphorous	106.3 mg	11%
Potassium	135.8 mg	4%
Selenium	1.4 mcg	2%
Sodium	45 mg	2%
Zinc	0.37 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	602.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	1127.8 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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