1 serving Bondi Salad contains 545 calories. This refreshing salad is easy to make and great for a quick lunch or dinner. With fresh and healthy ingredients, it is also a great way to get your daily dose of vegetables.
The ingredients in Bondi Salad include mixed greens, cherry tomatoes, cucumber, avocado, sliced almonds, dried cranberries, and a homemade balsamic vinaigrette. These ingredients provide a range of nutrients such as fiber, vitamins, and minerals.
In this article, we'll explore the benefits of Bondi Salad, how to prepare it, serving suggestions, and nutritional information.
Caloric content
One serving of Bondi Salad contains 545 calories. This calorie count may vary depending on the portion size and ingredients used.
Ingredients
The ingredients for Bondi Salad are: - Mixed greens
- Cherry tomatoes
- Cucumber
- Avocado
- Sliced almonds
- Dried cranberries
- Olive oil
- Balsamic vinegar
- Honey
- Dijon mustard
- Salt and pepper
Preparation
To prepare Bondi Salad, follow these steps: - Wash and dry the greens, cherry tomatoes, and cucumber.
- Slice the avocado and almonds.
- In a small bowl, whisk together the balsamic vinaigrette ingredients.
- Arrange the greens, cherry tomatoes, cucumber, avocado, almonds, and dried cranberries on a plate.
- Drizzle the balsamic vinaigrette over the salad. Enjoy!
Serving suggestions
Bondi Salad is a versatile dish that can be enjoyed on its own or as a side dish. Here are some serving suggestions: - Add grilled chicken or shrimp for a protein boost.
- Serve with a slice of whole-grain bread for a more filling meal.
- Top with feta or goat cheese for extra flavor.
- Substitute the almonds with pumpkin seeds for a nut-free option.
Protein and Fat Content
One serving of Bondi Salad contains approximately 12g of protein and 38g of fat. This salad is a good source of healthy fats from the avocado and almonds.
Benefits
Bondi Salad is a nutritious dish that provides several health benefits. It is rich in fiber, vitamins, and minerals such as vitamin C, potassium, and magnesium. Eating a diet rich in fruits and vegetables can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Allergies and Diet Restrictions
Bondi Salad is gluten-free and can be made nut-free by substituting the almonds with pumpkin seeds. Be sure to check the ingredient list and adjust the recipe to fit your dietary needs.
Serving size
The serving size for Bondi Salad is one plate. You can adjust the portion size based on your appetite and nutritional goals.
Macro and Micronutrient breakdown
Here is the macro and micronutrient breakdown for one serving of Bondi Salad: - calories: 545
- Protein: 12g
- Carbohydrates: 41g
- Fat: 38g
- Fiber: 9g
- Vitamin C: 50% of the recommended daily intake
- Potassium: 16% of the recommended daily intake
- Magnesium: 13% of the recommended daily intake
Calorie count for individuals with dietary restrictions
For individuals with dietary restrictions, it may be helpful to adjust the portion size or ingredients to fit your needs. Here are the calorie counts for some common modifications: - Nut-free option (substituting almonds with pumpkin seeds): 495 calories
- Vegan option (substituting honey with agave nectar): 477 calories
Eating a diet rich in fruits and vegetables can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
FAQs About Bondi Salad
1. What is Bondi Salad?
Bondi Salad is a popular salad dish that originated in Bondi Beach, Australia. It typically includes mixed greens, cherry tomatoes, cucumber, avocado, feta cheese, pine nuts, and a citrus vinaigrette dressing.
2. How many calories does one serving of Bondi Salad contain?
One serving of Bondi Salad contains approximately 545 calories. However, the exact calorie count may vary based on the specific ingredients and dressing used.
3. Is Bondi Salad a healthy meal option?
Bondi Salad can be a healthy meal option, as it includes a variety of nutrient-rich vegetables and healthy fats from the avocado and pine nuts. However, it's important to pay attention to portion sizes and the amount of dressing used.
4. Can Bondi Salad be customized?
Yes, Bondi Salad can be customized based on personal preferences and dietary restrictions. For example, it can be made vegan by omitting the feta cheese, or gluten-free by using a gluten-free dressing.
5. Where can I find Bondi Salad?
Bondi Salad is a popular menu item at many Australian-inspired cafes and restaurants. It may also be available at some salad bars or upscale grocery stores. However, it can also be easily made at home using fresh, seasonal ingredients.