Roasted Pumpkin Spread with Sun-Dried Tomatoes and Peanut Butter - Healthy DASH Recipe | DietsPremium | Diets Premium
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Roasted Pumpkin Spread with Sun-Dried Tomatoes and Peanut Butter
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Roasted Pumpkin Spread with Sun-Dried Tomatoes and Peanut Butter

Hypertension (DASH) Dinner/Supper DASH Diet Hypertension Dinner
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
40 min
Portion
6
Cena (Lidl)
$0.45
Koszt / porcja
$0.08
Number of ingredients needed for preparation
9
Calories
870
Contains 145 calories per portion.
145 kcal
Protein/Portion
4g
Fat/Portion
8g
Carbs/Portion
13g
Fiber/Portion
~

Ingredients

Roasted pumpkin

Roasted pumpkin

500 Gram (500 Gram) • 190 kcal
B: 6.5g
T: 1.5g
W: 37.5g
190 kcal
Onion

Onion

#Onion
100 Gram (100 Gram) • 43 kcal • $0.09
Onion
B: 1.1g
T: 0.1g
W: 9.3g
43 kcal
Peanut butter 100%

Peanut butter 100%

45 Gram (45 Gram) • 284 kcal
B: 11.3g
T: 22.5g
W: 9g
284 kcal
Sun-dried tomatoes in oil

Sun-dried tomatoes in oil

40 Gram (40 Gram) • 103 kcal
B: 5.6g
T: 1.2g
W: 17.4g
103 kcal
Olive Oil

Olive Oil

#Olive Oil
25 Gram (25 Gram) • 226 kcal • $0.29
Olive
B: 0.3g
T: 24.9g
W: 0.1g
226 kcal
Capers

Capers

10 Gram (10 Gram) • 4 kcal
B: 0.2g
T: 0.1g
W: 0.5g
4 kcal
Lemon Juice

Lemon Juice

#Juice
30 Gram (30 Gram) • 13 kcal • $0.05
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.2g
T: 0.1g
W: 2.9g
13 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley
10 Gram (10 Gram) • 5 kcal • $0.02
Parsley Celery
B: 0.3g
T: 0.1g
W: 0.6g
5 kcal
Spices (chili, wild garlic, pepper)

Spices (chili, wild garlic, pepper)

2 Gram (2 Gram) • 6 kcal
B: 0.2g
T: 0.1g
W: 1g
6 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
5%

This recipe covers 5% of your daily calorie requirement.

Recipe: 145 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Cut pumpkin into chunks and roast at 200°C for 25 minutes until tender. Finely chop onion and sauté in 1 tablespoon of olive oil until soft.
2
In a food processor, combine roasted pumpkin, cooked onion, peanut butter, drained sun-dried tomatoes, capers, remaining olive oil, lemon juice, and seasonings. Blend until velvety smooth.
3
Stir in chopped parsley. Season to taste with fresh pepper and lemon juice. Serve as a wholesome spread for whole grain bread or a dip for crudités.
Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
870 kcal
Protein
25.7g
Fat
50.5g
Carbs
78.2g
Roasted Pumpkin Spread with Sun-Dried Tomatoes and Peanut Butter
Bio-Analysis Recipe

Roasted Pumpkin Spread with Sun-Dried Tomatoes and Peanut Butter

870 kcal B: 25.7g T: 50.5g W: 78.2g
Glycemic Load
IG 65 ŁG 51
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 80 nutrients organized by category and RDA coverage.
Contains allergens 7
Onion Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid) Parsley Celery
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~145.5 mg/dL • Insulin: 83.6 µIU/mL
70 90 120 140 160 140 mg/dL ~145.5 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
50.8 / serving
Net carbohydrates: 69.6g
Glycemic Index IG
65 / 100
Peak glucose concentration
~145.5 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 8.6g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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