Nutritional Facts of Beet and Garlic Salad Recipe, Fibre Rich, Calories in Beet and Garlic Salad Recipe, Fibre Rich

by Tarla Dalal
This calorie page has been viewed 471 times

Healthy Recipes
Low Carb Diet

How many calories does one serving of Beet and Garlic Salad Recipe have?

One serving of Beet and Garlic Salad Recipe gives 48 calories. Out of which carbohydrates comprise 12 calories, proteins account for 2 calories and remaining calories come from fat which is 34 calories.  One serving of Beet and Garlic Salad Recipe provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Beet and Garlic Salad Recipe. This recipe is a bit different from the usual salads, because it brings together two different ingredients.While beetroot is often added as part of other salads, not many people think of it or of garlic as key salad ingredients. In this recipe, however, these are the stars! Boiled beetroot cubes and crushed garlic are laced with lemon juice to make a wonderful salad, which is easy to make but tastes great.Rich in fibre, the Beet and Garlic Salad helps improve bowel movements and helps lower blood cholesterol levels. Garlic and olive oil are also heart-friendly ingredients.The beta cyanin in beet is a powerful antioxidant, which exhibits anti-cancer properties. Lemon juice, apart from giving the perfect tang, also contributes vitamin C to the recipe. Enjoy it fresh, immediately upon tossing.

Is Beet and Garlic Salad Recipe healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Beetroot : The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels. The high Nitrate content of  Beetroots which get converted to Nitric Oxide result in the expansion the blood vessels and thereby lowering the blood pressure and ensuring proper oxygen flow to all parts of the body. If you often notice signs of high blood pressure, start your day with a glass of beet juice. Beat Diabetes with Low Glycemic Load Beet. See detailed benefits of beetroot

2. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil

3. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

 

Can diabetics, heart patients and over weight individuals have Beet and Garlic Salad Recipe?

Yes, this recipe is good for diabetics, heart and weight loss. The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels. The high Nitrate content of  Beetroots which get converted to Nitric Oxide result in the expansion the blood vessels and thereby lowering the blood pressure and ensuring proper oxygen flow to all parts of the body. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics.

Can healthy individuals have Beet and Garlic Salad Recipe?

Yes.

How to burn 48 calories that come from Beet and Garlic Salad Recipe?

Walking (6 kmph) = 14 mins

Running (11 kmph) = 5 mins

Cycling (30 kmph) = 6 mins           

Swimming (2 kmph) = 8 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy48 cal2%
Protein0.5 g1%
Carbohydrates2.9 g1%
Fiber1 g4%
Fat3.8 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A33.8 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C4.3 mg11%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.3 mcg0%
MINERALS
Calcium7.7 mg1%
Iron0.3 mg1%
Magnesium17.3 mg5%
Phosphorus15.6 mg3%
Sodium16.7 mg1%
Potassium22.1 mg0%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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