Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Avocado | 1 medium (150g) | 240 |
| Peanut | 1 oz (28g) | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Banana | 1 medium (118g) | 105 |
| Mango | 1 cup diced (165g) | 99 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Egg | 1 large egg (50g) | 78 |
| Orange | 1 medium (131g) | 62 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Strawberry | 1 cup (152g) | 49 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Spinach | 1 cup raw (30g) | 7 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Chicory | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 quarts raw spinach
- 2 quarts romaine
- 1 quart chicory
- 1 quart lettuce
- fresh pineapple cut in fingers, about 3 per bowl
- fresh mango in strips, about 2-3 per bowl
- avocado, dipped in lemon juice and cut in strips
- fresh coconut, cut in thin slices
- oranges (California type), thinly sliced with skins left on
- bananas, cut in chunks
- mayonnaise
- chopped peanuts (or coconut)
- 1 pint-basket strawberries or any berries in season.
- 4 limes
- 1 quart mayonnaise.
- 1 cup whipped cream
- 2 tbs. sugar
- few drops green vegetable coloring.
Directions
In a 2-gallon bowl: stem, wash, and tear into medium-sized pieces:
2 quarts raw spinach, 2 quarts romaine, 1 quart chicory and 1 quart
lettuce. fill the bowls with the mixture of greens. use any flesh
fruits, coconut, and chopped peanuts in combinations like this:
fresh pineapple cut in fingers, about 3 per bowl, fresh mango in
strips, about 2-3 per bowl, avocado, dipped in lemon juice and cut
in strips, fresh coconut, cut in thin slices, oranges (California
type), thinly sliced with skins left on, bananas, cut in chunks,
thinly coated with mayonnaise and dipped in chopped peanuts (or
coconut) and 1 pint-basket strawberries or any berries in season.
Arrange the fruits attractively in the individual salad bowls or
in one large bowl.
Serve with lime dressing: Grate 4 limes, and add grated rinds with
their juice to 1 quart mayonnaise. Fold in: 1 cup whipped cream
sweetened with 2 tbs. sugar and a few drops green vegetable coloring.
Category:Zambian Recipes
Category:Zambian Salads