Recipes · Hungarian · Cakes
Flódni
One serving has 534 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (90%), copper (62%), thiamin (40%), phosphorus (32%), selenium (32%) and magnesium (25%). Ready in 70 minutes.
- Preparation: 30 min
- Cooking: 40 min
- Makes: 1 serving (155 g)
- Difficulty: Hard
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten, nut
Ingredients
- 35 g Flour, all-purpose
- 10 g Vegetable oil
- 15 g Sugar
- 40 g Apples, raw
- 20 g Walnuts
- 10 g Poppy seeds
- 15 g Jam
- 10 g Eggs, whole, raw
Method
- Mix the flour, oil, a little of the sugar and the egg into a smooth pastry dough; divide into 4 pieces and roll each thin.
- Cook the diced apple with a little sugar until soft to make an apple filling; separately mix the ground walnuts with sugar, and the poppy seeds with sugar, to make two more fillings.
- Layer the pastry sheets in a baking dish, spreading the apple filling on one layer, the walnut filling on the next, and the plum jam on the third, finishing with the last pastry sheet on top.
- Bake at 180 °C (350 °F) for 35-40 minutes until golden.
- Cool completely before cutting into neat squares, as flódni slices best when fully cool.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 534 kcal | 25% |
| Carbohydrates | 63.2 g | |
| Water | 52 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.12 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.73 g | |
| Lysine | 0.36 g | |
| Methionine | 0.2 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.32 g | |
| Valine | 0.5 g | |
| Histidine | 0.24 g | |
| Fat | 28.6 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 18.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 15.8 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 37.2 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.56 mg | 62% |
| Iron | 3.5 mg | 19% |
| Magnesium | 77.8 mg | 25% |
| Manganese | 1.6 mg | 90% |
| Phosphorus | 221 mg | 32% |
| Potassium | 266 mg | 6% |
| Selenium | 17.7 µg | 32% |
| Sodium | 23.3 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.48 mg | 10% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 99.4 µg | 25% |
| Cobalamin (vitamin B12) | 0.09 µg | 4% |
| Choline | 41 mg | 10% |
| Vitamin A | 17.4 µg | 2% |
| Vitamin C | 3.5 mg | 5% |
| Vitamin D (D2 + D3) | 8.2 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 19.9 µg | 22% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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