Running With Tweezers Tropical Watercress Salad With Spicy Goat Cheese Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 31g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Running With Tweezers Tropical Watercress Salad With Spicy Goat Cheese? 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 Running With Tweezers Tropical Watercress Salad With Spicy Goat Cheese Recipe

  • Net Carbs are 7% of calories per serving, at 31g 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 food's %DV (daily value percentage) for sodium is 29%. At 676mg, 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.
  • 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.

Running With Tweezers Tropical Watercress Salad With Spicy Goat Cheese Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 292 g )
Amount Per Serving
Calories: 457
Total Fat: 32g
Saturated Fat: 8g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 19g
Trans Fat: 0g
Cholesterol: 53mg
Sodium: 676mg
Total Carbohydrates: 37g
Dietary Fiber: 6g
Sugar: 22g
Protein: 11g
Calcium: 137mg Iron: 2mg
Potassium: 612mg Vitamin A: 206mcg
Vitamin C: 56mg Vitamin D: 0mcg

Ingredients

  • 2 tsp. honey
  • 2 tbsp. mango chutney
  • 4 tbsp. lime juice
  • 4 tbsp. extra virgin olive oil
  • salt and fresh ground pepper to taste
  • 1 bunch watercress, rinsed, dried and tough stems removed
  • 1 jar hearts of palm, cut into segments
  • 1 medium avocado, cubed
  • 1 medium ripe mango, cubed
  • 1 small red onion, cut into julienne strips
  • 3 green onions, chopped down to the white parts
  • 4 oz. soft goat cheese – cut into 4 rounds
  • 1 egg
  • 1 tbsp. canola/veggie/olive oil
  • 1/2 cup panko bread crumbs
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. white pepper
  • 1/2 tsp. paprika
  • 1/2 tsp. cumin

Instructions

Visit Running With Tweezers's website to view the recipe instructions. (Via Edamam)