dAY 3

Snack: Crackers with Avocado Cheese and Cherry Tomatoes

Cooking time: 5 minutes

Calories: 240

Ingredients:
  •       ½ avocado
  •       1 teaspoon lemon juice
  •       Dash of sea salt and freshly ground pepper
  •       2 whole-grain crispbread crackers (wassa crackers)
  •       2 tablespoons feta cheese, crumbled
  •       ¼ cup (60g) cherry tomatoes, halved
  •     4 fresh basil leaves
How to make:
  1.     Lightly mash the avocado with a fork in a small mixing bowl. Drizzle with lemon juice and season with salt and pepper.
  2.     Spread mashed avocado on the crispbread and top with crumbled cheese, tomatoes, and fresh basil or spinach.
Nutrients

Water: 83.03 g

 

Energy: 240 kcal

 

Protein: 6.9 g

 

Total lipid (fat): 14 g

 

Saturated fat: 3.5 g

 

Carbohydrate: 26 g

 

Fiber, total dietary: 9.2 g

 

Sugars, including NLEA: 2.8 g

 

Added sugars: 1 g

 

Calcium (Ca): 120.85 mg

 

Iron (Fe): 1.97 mg

 

Magnesium (Mg): 32.72 mg

 

Phosphorus (P): 94.29 mg

 

Potassium (K): 418.51  mg

 

Sodium (Na): 274.51 mg