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Crispy rye toast with creamy white bean and avocado spread
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Crispy rye toast with creamy white bean and avocado spread

Hypertension (DASH) Heart healthy Afternoon Snack Snack Vegan DASH Diet Hypertension Heart Health Avocado
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
15 min
Number of portions
1
Cena (Lidl)
$0.57
Cost of one portion
$0.57
Number of ingredients needed for preparation
7
Total calories
208
Calories per 1 portion
208 kcal
Amount of protein per portion
7g
Amount of fat per portion
7g
Amount of carbohydrates per portion
30g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Avocado

Avocado

#DASH Diet #Heart Health #Avocado #Vegan #Vegetarian
1 Slice (1 Slice (20 g)) • 35 kcal • $0.08
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 0.4g
T: 3g
W: 1.7g
35 kcal
Cooked white beans

Cooked white beans

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
0.25 Cup (0.25 Cup (40 g)) • 57 kcal • $0.16
B: 3.9g
T: 0.2g
W: 10g
57 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
0.5 Teaspoon (0.5 Teaspoon (3 g)) • 27 kcal • $0.03
Olive
B: 0g
T: 3g
W: 0g
27 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
0.33 Tablespoon (0.33 Tablespoon (2 g)) • 1 kcal
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.2g
1 kcal
Parsley Leaves

Parsley Leaves

#DASH Diet #Heart Health #Parsley #Vegan #Vegetarian
0.5 Teaspoon (0.5 Teaspoon (3 g)) • 2 kcal
Parsley Celery
B: 0.1g
T: 0g
W: 0.3g
2 kcal
Radish

Radish

#Radish #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Piece (2 Piece (30 g)) • 7 kcal • $0.06
Mustard Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 0.3g
T: 0.1g
W: 1.3g
7 kcal
Whole rye bread

Whole rye bread

#DASH Diet #Heart Health #Vegan #Vegetarian #Lactose-Free
1 Slice of bread (1 Slice of bread (35 g)) • 79 kcal • $0.24
Wheat
B: 2g
T: 0.6g
W: 16.3g
79 kcal

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Supermarket Chain Price Comparator

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Supermarket Chain Price Comparator — Crispy rye toast with creamy white bean and avocado spread

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,52 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,52 €
100 kcal 0,25 €
20 g protein 1,55 €
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Aldi Cheapest
0,52 € 0,52 € 1,04 € 2,08 €
Lidl
0,52 € 0,52 € 1,04 € 2,08 €
Tesco +10%
0,57 € 0,57 € 1,14 € 2,28 €
Carrefour +13%
0,59 € 0,59 € 1,18 € 2,36 €
SPAR +15%
0,60 € 0,60 € 1,20 € 2,40 €

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Recipe Summary & Culinary Insights

Crispy rye toast with creamy white bean and avocado spread is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 1) delivers 202 kcal of energy, 6.8 g protein, 6.9 g fat, 31.2 g net carbohydrates, and 6.7 g dietary fiber (glycemic index GI 36, glycemic load GL 10).

Key culinary ingredients include: Avocado, Cooked white beans, Olive Oil, Lemon Juice, Parsley Leaves, Radish, Whole rye bread. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 15 minutes.

Recipe preparation steps

1
Place the cooked white beans in a blender along with the ripe avocado flesh, fresh lemon juice, olive oil, and chopped parsley leaves, and blend into a silky-smooth spread.
2
Toast the slice of whole-grain rye bread in a toaster or dry skillet until crisp, and slice the washed radishes into thin rounds.
3
Generously spread the creamy white bean and avocado paste over the warm rye toast, garnish with the crisp radish slices, and serve immediately.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 22
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid) Mustard Mugwort-Celery-Spice Syndrome Parsley Celery Wheat Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid) Parsley Celery Mustard Mugwort-Celery-Spice Syndrome Wheat

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
208 kcal
Protein
6.7g
Fat
6.9g
Carbs
29.8g
Crispy rye toast with creamy white bean and avocado spread
Bio-Analysis Recipe

Crispy rye toast with creamy white bean and avocado spread

208 kcal B: 6.7g T: 6.9g W: 29.8g
Glycemic Load
IG 65 ŁG 19
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 102 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 16 µU/mL 24 µU/mL 26 µU/mL 22 µU/mL 15 µU/mL 10 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 102 mg/dL 112 mg/dL 116 mg/dL 111 mg/dL 102 mg/dL 94 mg/dL 88 mg/dL 86 mg/dL 116 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 14.8) leads to a controlled glucose rise up to ~116 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
14.8 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
116
mg/dL
P+F+Fiber buffer
0.81
🛡️ Glycemic buffering in this meal
Protein (6.7 g), fat (6.9 g), and dietary fiber (7.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 22.7 g
Simple sugars: 0.2 g Slowing fiber: 7.1 g
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