Cleanfooddirtygirl.com Western Samoa Inspired Coconut With Chard – Whole Food Plant Based Recipes Recipe

Total time: 35 minutes

Keto Friendliness Gauge

Net Carbs are 4% of calories per serving, at 9g per serving. This food is keto-friendly.

How keto-friendly is Cleanfooddirtygirl.com Western Samoa Inspired Coconut With Chard – Whole Food Plant Based Recipes? 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 Cleanfooddirtygirl.com Western Samoa Inspired Coconut With Chard – Whole Food Plant Based Recipes Recipe

  • Net Carbs are 4% of calories per serving, at 9g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always 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.
  • The amount of saturated fat in this meal exceeds 7% of calories per serving (7% of calories per serving is the limit recommended by nutrition experts). Saturated fat is considered less healthier than unsaturated fat. Learn more about saturated vs. unsaturated fat in this blog post.
  • This food's %DV (daily value percentage) for sodium is 22%. At 495mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Cleanfooddirtygirl.com Western Samoa Inspired Coconut With Chard – Whole Food Plant Based Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 214 g )
Amount Per Serving
Calories: 242
Total Fat: 20g
Saturated Fat: 18g
Polyunsaturated Fat: 0g
Monounsaturated Fat: 1g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 495mg
Total Carbohydrates: 16g
Dietary Fiber: 7g
Sugar: 5g
Protein: 3g
Calcium: 44mg Iron: 3mg
Potassium: 416mg Vitamin A: 83mcg
Vitamin C: 14mg Vitamin D: 0mcg

Ingredients

  • 1 yellow onion, diced
  • 5 garlic cloves, minced
  • 2 teaspoons fresh turmeric, peeled and diced (6g)
  • 3 cups fresh coconut meat, grated or chopped (I bought mine frozen from an Asian market and it was grated) (325g)
  • 3 cups chard, chopped (use stems and all) (75g)
  • 1 1/2 cups water
  • 1 teaspoon sea salt
  • black pepper

Instructions

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