Food Ingredient: Dock, Cooked, Blended, Drained, with Salt
Dock (also known as Rumex) is a leafy green vegetable, traditionally used in various culinary practices. When cooked and blended with a touch of salt, dock can be enjoyed as a nutritious and flavorful component of a meal. Itโs particularly beneficial for those looking to boost their intake of vitamins, minerals, and dietary fiber, all while keeping the overall calorie count low.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 20 kcal |
| Protein | 1.83 g |
| Total Fat | 0.64 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 2.93 g |
| Fiber | 2.6 g |
| Sugars | 0.0 g |
| Calcium | 38 mg |
| Iron | 2.08 mg |
| Magnesium | 89 mg |
| Phosphorus | 52 mg |
| Potassium | 321 mg |
| Sodium | 3 mg |
| Zinc | 0.17 mg |
| Copper | 0.114 mcg |
| Manganese | 0.303 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 26.3 mg |
| Thiamin (Vitamin B1) | 0.034 mg |
| Riboflavin (Vitamin B2) | 0.086 mg |
| Niacin (Vitamin B3) | 0.411 mg |
| Vitamin B6 | 0.1 mg |
| Folate (Vitamin B9) | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 174 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Dock, cooked and blended with salt, is naturally free from common allergens such as dairy, nuts, gluten, and soy. However, individuals with specific allergies should always check for contamination or additional ingredients before consumption.
Dietary Preferences:
Dock is a versatile food that can be included in various dietary preferences, including:
- Vegan: Itโs entirely plant-based and free from animal products.
- Gluten-Free: Naturally gluten-free, making it a suitable option for those with gluten sensitivities.
- Low-Calorie: With only 20 kcal per 100g, dock is an excellent choice for calorie-conscious diets.
- High-Fiber: The vegetable contains a significant amount of dietary fiber, making it beneficial for digestive health.
- Low in Sugars: Itโs naturally low in sugars, which makes it ideal for those reducing their sugar intake.
Advice on Preparation:
Dock is often cooked to soften its leaves and reduce its natural tartness. Blending it after cooking allows for a smooth texture, making it a perfect addition to soups, sauces, or as a side dish. It pairs well with a variety of grains, beans, and meats, enhancing both the taste and nutritional profile of a meal. A pinch of salt during the blending process helps to balance the natural flavors.
Conclusion:
Dock, cooked, blended, and drained with salt, offers a powerhouse of nutrients that support overall health. Its high levels of fiber, vitamins, and minerals such as calcium, iron, and potassium make it a valuable addition to any diet. Whether youโre looking to boost your vitamin intake or simply enjoy a light, nutritious meal, dock is an easy and flavorful way to enrich your culinary repertoire.
