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General • Easy

Wholemeal bun with cheese, cherry jam, and fruit salad (apple, banana, orange)

5 min

1 / Portion

Contains allergens

Wheat Gluten Soy Milk Sesame Tree nuts Egg Sulphites Elderberry Apples Rosaceae fruits Salicylates Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Citrus fruits Vitamin C (Ascorbic acid) Cinnamon Honey

Ingredients - 9

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Graham Roll

kcal: 206.8

1 x Piece

(75 g)

Protein 6.75g Fat 1.28g Carbohydrates 42.08g

Graham Roll

Nutrients

Calcium 30 mg

Carbohydrate 56.1 g

Cholesterol 1 mg

Fat 1.7 g

Fatty monounsaturated 0.5 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.3 g

Fiber 6.7 g

Iron 2.5 mg

KJ 1110 kJ

Kcal 265 kcal

Magnesium 50 mg

Potassium 180 mg

Protein 9 g

Salt 1.2 g

Sodium 480 mg

Sugar 5 g

Vitamin B1 (Thiamin) 0.3 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 3 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.5 mg

Water 30 g

Graham Roll

Light Cottage Cheese

kcal: 24.2

30 x Gram

(1 g)

Protein 3.3g Fat 0.9g Carbohydrates 0.72g

Light Cottage Cheese

Nutrients

Ash 1.5 g

Calcium 80 mg

Carbohydrate 2.4 g

Cholesterol 10 mg

Copper 0.02 mg

Fat 3 g

Fatty monounsaturated 0.8 g

Fatty polyunsaturated 0.1 g

Fatty saturated 2 g

Fiber 1 g

Iodine 10 µg

Iron 0.1 mg

KJ 410 kJ

Kcal 98 kcal

Magnesium 10 mg

Phosphorus 150 mg

Potassium 100 mg

Protein 11 g

Salt 0.75 g

Selenium 10 µg

Sodium 300 mg

Sugar 2.4 g

Vitamin A 40 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B9 (Folate) 10 µg

Vitamin D 0.1 µg

Water 82 g

Zinc 0.6 mg

Light Cottage Cheese

Low-Sugar Blackcurrant Jam

kcal: 48.4

2 x Teaspoon

(15 g)

Protein 0.15g Fat 0.03g Carbohydrates 11.88g

Low-Sugar Blackcurrant Jam

Nutrients

Ash 0.3 g

Beta-carotene 15 µg

Calcium 20 mg

Carbohydrate 39.6 g

Cholesterol 1 mg

Copper 0.05 mg

Fat 0.1 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.05 g

Fatty saturated 0.01 g

Fiber 2.8 g

Fiber insoluble 1.4 g

Fiber soluble 1.4 g

Folate 2 µg

Glicemyc Index 50 µg

Iron 0.4 mg

KJ 661 kJ

Kcal 158 kcal

Magnesium 8 mg

Manganese 0.1 mg

Omega 3 0.01 g

Omega 6 0.03 g

Phosphorus 15 mg

Potassium 120 mg

Protein 0.5 g

Salt 0.03 g

Sodium 10 mg

Sugar 32 g

Sugar added 15 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin C (Ascorbic acid) 30 mg

Vitamin E 0.2 mg

Vitamin K 0.5 µg

Water 55 g

Zinc 0.1 mg

Low-Sugar Blackcurrant Jam

Apple

kcal: 96.5

1 x Piece

(180 g)

Protein 0.72g Fat 0.72g Carbohydrates 21.78g

Apple

Nutrients

Alpha Linolenic Acid 0.01 g

Ash 0.3 g

Beta-Cryptoxanthin 11 µg

Boron 0.1 mg

Calcium 4 mg

Carbohydrate 12.1 g

Carotene Beta 25 mg

Chloride 1 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 0.4 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.09 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.4 g

Fiber soluble 0.6 g

Fluoride 3.3 mg

Fructose 5.9 g

Glicemyc Index 36 µg

Glucose 2.4 g

Iron 0.3 mg

KJ 218 kJ

Kcal 52 kcal

Linoleic Acid 0.03 g

Lutein + zeaxanthin 29 mg

Magnesium 3 mg

Malic acid 0.5 g

Manganese 0.08 mg

Oleic Acid 0.01 g

Omega 3 0.01 g

Omega 6 0.03 g

Palmitic Acid 0.01 g

Phosphorus 9 mg

Potassium 134 mg

Protein 0.4 g

Quinic acid 0.1 g

Salt 0.01 g

Selenium 0.1 µg

Sodium 2 mg

Sorbitol 1 g

Starch 0.05 g

Stearic Acid 1 g

Sucrose 3.1 g

Sugar 10.1 g

Total sugar alcohols 1 g

Vitamin A 4 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.17 mg

Vitamin B4 (Choline) 3.4 mg

Vitamin B5 (Pantothenic acid) 0.06 mg

Vitamin B6 (Pyridoxine) 0.03 mg

Vitamin B7 (Biotin) 0.3 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 9.2 mg

Vitamin D 1 µg

Vitamin E 0.49 mg

Vitamin K 2.2 µg

Water 85.5 g

Zinc 0.16 mg

Apple

Banana

kcal: 120.8

1 x Piece

(120 g)

Protein 1.2g Fat 0.36g Carbohydrates 28.2g

Banana

Nutrients

Ash 0.8 g

Calcium 6 mg

Carbohydrate 23.5 g

Carotene Beta 26 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.12 g

Fiber 1.7 g

Fiber insoluble 1.1 g

Fiber soluble 0.6 g

Fructose 4.9 g

Glicemyc Index 51 µg

Glucose 4.9 g

Histidine 15 g

Iron 0.4 mg

Isoleucine 28 g

KJ 402 kJ

Kcal 96 kcal

Leucine 50 g

Lutein + zeaxanthin 22 mg

Lysine 37 g

Magnesium 33 mg

Manganese 0.42 mg

Methionine 8 g

Omega 3 0.03 g

Omega 6 0.05 g

Phenylalanine 28 g

Phosphorus 20 mg

Potassium 395 mg

Protein 1 g

Salt 0 g

Sodium 1 mg

Starch 5.4 g

Sucrose 2.4 g

Sugar 12.2 g

Threonine 27 g

Tryptophan 11 g

Valine 38 g

Vitamin A 8 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.5 mg

Vitamin B6 (Pyridoxine) 0.36 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 9 mg

Vitamin E 0.27 mg

Vitamin K 0.5 µg

Water 74.3 g

Zinc 0.18 mg

Banana

Orange 2

kcal: 3

1 x Piece

(1 g)

Protein 0g Fat 0g Carbohydrates 0.74g

Orange 2

Nutrients

Ash 0.3 g

Beta-Cryptoxanthin 110 µg

Beta-sitosterol 12 mg

Boron 0.1 mg

Calcium 50 mg

Campesterol 3 g

Carbohydrate 74.3 g

Carotene Beta 200 mg

Chlorine 1 mg

Cholesterol 1 mg

Citric acid 0.7 mg

Copper 0.04 mg

Fat 0.3 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.4 g

Fiber insoluble 1.8 g

Fiber soluble 0.6 g

Fructose 24.6 g

Glicemyc Index 43 µg

Glucose 23.5 g

Iodine 0.5 µg

Iron 0.3 mg

KJ 197 kJ

Kcal 47 kcal

Lutein + zeaxanthin 120 mg

Lycopene 1 µg

Magnesium 7 mg

Malic acid 0.2 g

Manganese 0.03 mg

Natron 1 g

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 7 mg

Phytosterols 18 mg

Potassium 180 mg

Protein 0.4 g

Salt 1 g

Selenium 0.5 µg

Sodium 1 mg

Stigmasterol 1 g

Sucrose 26.2 g

Sugar 74.3 g

Sugar added 1 g

Total Carbohydrates 74.3 g

Total sugar alcohols 1 g

Vitamin A 17 µg

Vitamin ARE 33 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.3 mg

Vitamin B5 (Pantothenic acid) 0.15 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 0.9 mg

Vitamin B9 (Folate) 4 µg

Vitamin C (Ascorbic acid) 4 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 70 µg

Water 21.5 g

Zinc 0.1 mg

Orange 2

Lemon Juice

kcal: 1.3

1 x Teaspoon

(3 g)

Protein 0.02g Fat 0.01g Carbohydrates 0.29g

Lemon Juice

Nutrients

Acidity 5 g

Alcohol 1 g

Ash 0.39 g

Beta-Cryptoxanthin 14 µg

Boron 0.17 mg

Calcium 40 mg

Carbohydrate 9.5 g

Carotene Beta 3 mg

Chloride 2 mg

Cholesterol 1 mg

Chromium 0.3 µg

Citric acid 5.5 mg

Cobalt 0.1 µg

Copper 0.2 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.08 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.7 g

Fiber soluble 0.3 g

Fluoride 1.6 mg

Fructose 2.4 g

Glucose 2.5 g

Iodine 0.3 µg

Iron 0.6 mg

KJ 163 kJ

Kcal 39 kcal

Lutein + zeaxanthin 11 mg

Lycopene 1 µg

Magnesium 9 mg

Malic acid 0.7 g

Manganese 0.04 mg

Molybdenum 0.3 µg

Nickel 1.5 mg

Omega 3 0.01 g

Omega 6 0.04 g

Oxalic acid 2 mg

Phosphorus 22 mg

Potassium 125 mg

Protein 0.8 g

Quinic acid 0.05 g

Salt 0.01 g

Selenium 0.2 µg

Silica 1 mg

Sodium 5 mg

Sucrose 0.3 g

Sugar added 1 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.19 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 50 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.19 mg

Vitamin K 0.4 µg

Water 90.31 g

Zinc 0.08 mg

Lemon Juice

Cinnamon 2

kcal: 5.3

2 x Pinch

(1 g)

Protein 0.08g Fat 0.06g Carbohydrates 1.12g

Cinnamon 2

Nutrients

Ash 3.5 g

Boron 0.2 mg

Calcium 1230 mg

Carbohydrate 56 g

Carotene Beta 112 mg

Chlorine 220 mg

Cholesterol 1 mg

Choline 23.5 mg

Chromium 0.01 µg

Cobalt 0.01 µg

Copper 0.34 mg

Fat 3.2 g

Fatty monounsaturated 0.6 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.9 g

Fatty trans 1 g

Fiber 53 g

Fiber insoluble 26.5 g

Fiber soluble 26.5 g

Fluoride 0.02 mg

Folate 6 µg

Iodine 5 µg

Iron 38 mg

KJ 1034 kJ

Kcal 247 kcal

Lutein + zeaxanthin 22 mg

Magnesium 56 mg

Manganese 17.5 mg

Molybdenum 0.03 µg

Natron 26 g

Nickel 0.01 mg

Omega 3 0.02 g

Omega 6 0.68 g

Phosphorus 61 mg

Potassium 431 mg

Protein 3.9 g

Salt 0.1 g

Selenium 3.1 µg

Sodium 10 mg

Sugar 55.4 g

Sugar added 1 g

Vitamin A 15 µg

Vitamin ARE 30 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 1.3 mg

Vitamin B4 (Choline) 23.5 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 6 µg

Vitamin C (Ascorbic acid) 3.8 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 500 µg

Water 9 g

Zinc 2 mg

Cinnamon 2

Bee Honey

kcal: 39.4

1 x Teaspoon

(12 g)

Protein 0.04g Fat 0.12g Carbohydrates 9.54g

Bee Honey

Nutrients

Ash 0.2 g

Calcium 5 mg

Carbohydrate 79.5 g

Chlorine 16 mg

Cholesterol 1 mg

Copper 0.09 mg

Fat 1 g

Fatty saturated 1 g

Fiber 0.2 g

Fructose 40.9 g

Glicemyc Index 58 µg

Glucose 35.4 g

Iron 0.9 mg

KJ 1271 kJ

Kcal 304 kcal

Magnesium 5 mg

Manganese 0.03 mg

Omega 6 0.01 g

Phosphorus 16 mg

Potassium 46 mg

Protein 0.3 g

Salt 0.02 g

Sodium 7 mg

Sucrose 1.3 g

Sugar 78.5 g

Vitamin B1 (Thiamin) 0 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 1.4 mg

Vitamin E 0.02 mg

Vitamin K 0.2 µg

Water 17.1 g

Zinc 0.1 mg

Bee Honey

546 kcal

Protein 12.26g

Fat 3.48g

Carbs 116.35g

Fiber 0g

Recipe preparation steps

Cut the rolls open, toast them, and spread them with cheese and jam.

Lightly fry the almond pieces in a pan.

Cut the apple, banana, and orange into bite-sized pieces, drizzle with lemon juice, and mix with the raisins and almonds.

Add honey or liquid sweetener.

Season with cinnamon.

Lightly fry the almond pieces in a pan.

Cut the apple, banana, and orange into bite-sized pieces, drizzle with lemon juice, and mix with the raisins and almonds.

Add honey or liquid sweetener.

Season with cinnamon.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Acidity	0.15 g	0.15 g
Alcohol	0.03 g	0.03 g
Alpha Linolenic Acid	0.02 g	0.02 g
Ash	2.14 g	2.14 g
Beta-Cryptoxanthin	21.32 µg	21.32 µg
Beta-carotene	4.5 µg	4.5 µg
Beta-sitosterol	0.12 mg	0.12 mg
Boron	0.19 mg	0.19 mg
Calcium	93.8 mg	93.8 mg
Campesterol	0.03 g	0.03 g
Carbohydrate	116.35 g	116.35 g
Carotene Beta	80.53 mg	80.53 mg
Chloride	1.86 mg	1.86 mg
Chlorine	6.33 mg	6.33 mg
Cholesterol	7.23 mg	7.23 mg
Choline	0.47 mg	0.47 mg
Chromium	0.01 µg	0.01 µg
Citric acid	0.18 mg	0.18 mg
Cobalt	0 µg	0 µg
Copper	0.25 mg	0.25 mg
Fat	3.48 g	3.48 g
Fatty monounsaturated	0.7 g	0.7 g
Fatty polyunsaturated	0.82 g	0.82 g
Fatty saturated	1.18 g	1.18 g
Fatty trans	1.86 g	1.86 g
Fiber	12.97 g	12.97 g
Fiber insoluble	4.86 g	4.86 g
Fiber soluble	2.77 g	2.77 g
Fluoride	5.99 mg	5.99 mg
Folate	0.72 µg	0.72 µg
Fructose	21.73 g	21.73 g
Glicemyc Index	148.39 µg	148.39 µg
Glucose	14.77 g	14.77 g
Histidine	18 g	18 g
Iodine	3.12 µg	3.12 µg
Iron	3.94 mg	3.94 mg
Isoleucine	33.6 g	33.6 g
Leucine	60 g	60 g
Linoleic Acid	0.05 g	0.05 g
Lutein + zeaxanthin	80.57 mg	80.57 mg
Lycopene	0.04 µg	0.04 µg
Lysine	44.4 g	44.4 g
Magnesium	89.96 mg	89.96 mg
Malic acid	0.92 g	0.92 g
Manganese	1.02 mg	1.02 mg
Methionine	9.6 g	9.6 g
Molybdenum	0.01 µg	0.01 µg
Natron	0.53 g	0.53 g
Nickel	0.05 mg	0.05 mg
Oleic Acid	0.02 g	0.02 g
Omega 3	0.06 g	0.06 g
Omega 6	0.13 g	0.13 g
Oxalic acid	0.06 mg	0.06 mg
Palmitic Acid	0.02 g	0.02 g
Phenylalanine	33.6 g	33.6 g
Phosphorus	93.57 mg	93.57 mg
Phytosterols	0.18 mg	0.18 mg
Potassium	935.89 mg	935.89 mg
Protein	12.26 g	12.26 g
Quinic acid	0.18 g	0.18 g
Salt	1.16 g	1.16 g
Selenium	3.26 µg	3.26 µg
Silica	0.03 mg	0.03 mg
Sodium	459 mg	459 mg
Sorbitol	1.8 g	1.8 g
Starch	6.57 g	6.57 g
Stearic Acid	1.8 g	1.8 g
Stigmasterol	0.01 g	0.01 g
Sucrose	8.89 g	8.89 g
Sugar	58.16 g	58.16 g
Sugar added	4.56 g	4.56 g
Threonine	32.4 g	32.4 g
Total Carbohydrates	0.74 g	0.74 g
Total sugar alcohols	1.84 g	1.84 g
Tryptophan	13.2 g	13.2 g
Valine	45.6 g	45.6 g
Vitamin A	29.9 µg	29.9 µg
Vitamin ARE	0.93 µg	0.93 µg
Vitamin B1 (Thiamin)	0.34 mg	0.34 mg
Vitamin B12 (Cobalamin)	1.97 µg	1.97 µg
Vitamin B2 (Riboflavin)	0.31 mg	0.31 mg
Vitamin B3 (Niacin)	3.24 mg	3.24 mg
Vitamin B4 (Choline)	6.59 mg	6.59 mg
Vitamin B5 (Pantothenic acid)	0.21 mg	0.21 mg
Vitamin B6 (Pyridoxine)	0.6 mg	0.6 mg
Vitamin B7 (Biotin)	0.57 mg	0.57 mg
Vitamin B9 (Folate)	48.13 µg	48.13 µg
Vitamin C (Ascorbic acid)	38.15 mg	38.15 mg
Vitamin D	1.89 µg	1.89 µg
Vitamin D3	0.03 µg	0.03 µg
Vitamin E	1.69 mg	1.69 mg
Vitamin K	15.44 µg	15.44 µg
Water	311.82 g	311.82 g
Zinc	0.77 mg	0.77 mg