Recipe Lab

Experiment with ingredients to create balanced recipes and compute nutrition summaries for your culinary creations.

Recipe Creator

Ingredient Library

Select ingredients to add to your recipe:

Spinach
100g
Salmon
150g
Quinoa
1 cup cooked
Broccoli
1 cup
Olive Oil
1 tbsp
Lemon
1/2 fruit
Garlic
2 cloves
Avocado
1/2 fruit

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Recipe Details

Nutrition Calculator

Based on your selected ingredients, here's the nutritional profile:

Protein

25g

30% of calories

Carbohydrates

40g

50% of calories

Fats

12g

20% of calories

Micronutrient Highlights

  • Vitamin A: 120% DV (Spinach)
  • Vitamin K: 180% DV (Spinach, Broccoli)
  • Omega-3: 1.2g (Salmon)
  • Vitamin C: 90% DV (Broccoli, Lemon)

Total Calories: 348 per serving

Sample Recipes

Spinach & Salmon Bowl

Preparation time: 25 minutes | Servings: 2

Ingredients

  • 2 cups fresh spinach
  • 300g salmon filet
  • 1 cup cooked quinoa
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1/2 lemon, juiced
  • 2 garlic cloves, minced
  • Salt and pepper to taste

Preparation

Cook quinoa according to package instructions.
Season salmon with salt, pepper, and half of the minced garlic.
Heat olive oil in a pan over medium heat and cook salmon for 4-5 minutes per side.
Steam broccoli until tender but still crisp, about 5 minutes.
Sauté spinach with remaining garlic until wilted.
Assemble bowls with quinoa base, topped with spinach, broccoli, and salmon.
Drizzle with lemon juice before serving.

Protein

25g

Carbs

40g

Fats

12g

Mediterranean Quinoa Salad

Preparation time: 15 minutes | Servings: 4

Ingredients

  • 2 cups cooked quinoa, cooled
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted
  • 1/2 cup feta cheese, crumbled
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • Salt and pepper to taste

Preparation

In a large bowl, combine cooled quinoa, tomatoes, cucumber, red onion, and olives.
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Pour dressing over quinoa mixture and toss to combine.
Gently fold in feta cheese.
Refrigerate for at least 30 minutes before serving to allow flavors to meld.

Protein

12g

Carbs

35g

Fats

18g