Chard Spinach Kale Walnuts Lemon (3 Servings)

grams	ingredient  	       price($)/Kg	cost($)
--------------------------------------------------------------------
250.0	onion (1 med)	        3.3/Kg     	0.82
900.0	chard (~3 bunches)	4.714/Kg     	4.24
454.0	spinach (1 lb)		12.078/Kg     	5.48
454.0	kale	(1 lb)		7.332/Kg     	3.33
80.0	walnuts (~1 cup)	27.87/Kg     	2.23
80.0	cashews (~1 cup)	13.178/Kg    	1.05
20.0	lemon juice (~1 )	10/Kg       	0.20
------------------------------------------------------------------------
Grand total:					17.36
Cost per serving:				5.79


Cooking instructions:
- Greens and onions:
  - Strip greens of any stems and put in a large pot on the stove @ high heat
  - Chop and add the onion
  - Cook until greens are tender (about 5-10 minutes depending on the stove and pot).  Greens will be about 1/6 to 1/10 the origional volume.
- Cashews and lemon:
  - Blend the cashews and lemon juice and enough water to cover nuts in a blender until very smooth and creamy.
- Assemble:
  - For each serving of greens and onions, sprinkle on a proportionate amount of crushed walnuts and drizzle on the lemon cashew cream.


Analysis:
pH:			6.25

Nutritional Analysis (per serving):
NDB_No: 0.000000
Shrt_Desc: 0.000000
Water_(g): 637.470800
Energ_Kcal: 452.780000
Protein_(g): 21.016600
Lipid_Tot_(g): 22.554133
Ash_(g): 9.386733
Carbohydrt_(g): 55.569733
Fiber_TD_(g): 16.235333
Sugar_Tot_(g): 19.690400
Calcium_(mg): 537.140000
Iron_(mg): 15.850267
Magnesium_(mg): 503.500000
Phosphorus_(mg): 408.953333
Potassium_(mg): 3063.653333
Sodium_(mg): 803.273333
Zinc_(mg): 4.189667
Copper_mg): 1.607300
Manganese_(mg): 3.596147
Selenium_(µg): 12.062000
Vit_C_(mg): 139.757333
Thiamin_(mg): 0.478707
Riboflavin_(mg): 0.760047
Niacin_(mg): 2.964133
Panto_Acid_mg): 1.124220
Vit_B6_(mg): 1.044333
Folate_Tot_(µg): 291.453333
Folic_Acid_(µg): 0.000000
Food_Folate_(µg): 291.453333
Folate_DFE_(µg): 291.453333
Choline_Tot_ (mg): 121.941333
Vit_B12_(µg): 0.000000
Vit_A_IU: 54848.426667
Vit_A_RAE: 2741.566667
Retinol_(µg): 0.000000
Alpha_Carot_(µg): 135.000000
Beta_Carot_(µg): 32841.213333
Beta_Crypt_(µg): 0.266667
Lycopene_(µg): 0.000000
Lut+Zea_ (µg): 77780.253333
Vit_E_(mg): 10.370733
Vit_D_µg: 0.000000
Vit_D_IU: 0.000000
Vit_K_(µg): 2974.701333
FA_Sat_(g): 1.169700
FA_Mono_(g): 1.542247
FA_Poly_(g): 7.223260
Cholestrl_(mg): 0.000000
GmWt_1: 1158.760000
GmWt_Desc1: 0.000000
GmWt_2: 0.000000
GmWt_Desc2: 0.000000
Refuse_Pct: 0.000000