Recipes · Israeli · Holiday and Special Occasion
Charoset (Apple, Walnut and Date Relish)
One serving has 207 kcal and 3 g protein, and at least a fifth of a woman's daily need of manganese (44%) and copper (41%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (100 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: honey, nut
Ingredients
- 60 g Apples, raw
- 20 g Walnuts
- 10 g Dates
- 5 g Honey
- 0.3 g Cinnamon
- 5 g Lemon juice
Method
- Peel, core and finely dice the apple, and roughly chop the walnuts and dates.
- Combine the apple, walnuts and dates in a bowl with the honey, cinnamon and lemon juice.
- Mix well until everything is evenly coated and slightly mashed together, into a chunky, spreadable texture.
- Let it sit for at least 15 minutes, or chill for a few hours, so the flavors meld before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 207 kcal | 10% |
| Carbohydrates | 23.2 g | |
| Water | 59.8 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.25 g | |
| Lysine | 0.1 g | |
| Methionine | 0.05 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.15 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.17 g | |
| Histidine | 0.08 g | |
| Fat | 13.2 g | |
| Monounsaturated | 1.8 g | |
| Polyunsaturated | 9.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 33.2 mg | 3% |
| Copper | 0.37 mg | 41% |
| Iron | 0.79 mg | 4% |
| Magnesium | 40.6 mg | 13% |
| Manganese | 0.79 mg | 44% |
| Phosphorus | 82.8 mg | 12% |
| Potassium | 231 mg | 5% |
| Selenium | 1 µg | 2% |
| Sodium | 1.4 mg | |
| Zinc | 0.7 mg | 9% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 0.46 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.24 mg | 5% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 24 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.3 mg | 3% |
| Vitamin A | 2.8 µg | 0% |
| Vitamin C | 5 mg | 7% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.26 mg | 2% |
| Vitamin K | 2.2 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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