Jtawellness.com Kale & Quinoa Salad Recipe

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 30g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Jtawellness.com Kale & Quinoa Salad? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Jtawellness.com Kale & Quinoa Salad Recipe

  • Net Carbs are 10% of calories per serving, at 30g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Jtawellness.com Kale & Quinoa Salad Recipe Nutrition Label

Nutrition Facts

Serving Size: 8 servings   ( 91 g )
Amount Per Serving
Calories: 290
Total Fat: 16g
Saturated Fat: 4g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 9g
Trans Fat: 0g
Cholesterol: 13mg
Sodium: 211mg
Total Carbohydrates: 33g
Dietary Fiber: 3g
Sugar: 8g
Protein: 6g
Calcium: 116mg Iron: 1mg
Potassium: 224mg Vitamin A: 112mcg
Vitamin C: 25mg Vitamin D: 0mcg

Ingredients

  • * 1 (8.5 oz) package seed of change quinoa and brown rice blend
  • * 1 small bunch tuscan kale (also known a black kale)
  • * 1/4 c olive oil
  • * 3 tablespoon lemon juice
  • * 1 tablespoon dijon mustard
  • * 1 teaspoon black pepper
  • * 1/2 teaspoon salt
  • * 1/2 cup coarsely chopped pecan
  • * 1/4 cup craisin, 50% less sugar
  • * 3/4 cup low fat feta cheese

Instructions

Visit Jtawellness.com's website to view the recipe instructions. (Via Edamam)