Wholemeal bun with cheese and cherry jam and apple-banana-orange fruit salad
This is a bundle of dishes intended for a diet - meal and its preparation
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.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
75 g
| Protein |
6.75g
/ 95.05
g
|
| Fiber |
5.025g
/ 30
g
|
| Fat |
1.275g
/ 142.58
g
|
| Carbohydrate |
42.075g
/ 237.63
g
|
30 g
| Protein |
3.3g
/ 95.05
g
|
| Sugar |
0.72g
/ 50
g
|
| Fatty saturated |
0.6g
g
|
| Fat |
0.9g
/ 142.58
g
|
| Carbohydrate |
0.72g
/ 237.63
g
|
30 g
| Protein |
0.15g
/ 95.05
g
|
| Fiber |
0.84g
/ 30
g
|
| Fat |
0.03g
/ 142.58
g
|
| Carbohydrate |
11.88g
/ 237.63
g
|
180 g
| Protein |
0.72g
/ 95.05
g
|
| Fiber |
3.6g
/ 30
g
|
| Zinc |
0.288mg
/ 10
mg
|
| Phosphorus |
16.2mg
/ 700
mg
|
| Ascorbic acid - Vitamin C |
16.56mg
/ 110
mg
|
| Fatty monounsaturated |
0.018g
g
|
| Fatty saturated |
0.072g
g
|
| Fatty polyunsaturated |
0.162g
g
|
| Magnesium |
5.4mg
/ 350
mg
|
| Manganese |
0.144mg
/ 2.3
mg
|
| Copper |
0.072mg
/ 1.5
mg
|
| Potassium |
241.2mg
/ 4000
mg
|
| Sucrose |
5.58g
g
|
| Sodium |
3.6mg
/ 1500
mg
|
| Fat |
0.72g
/ 142.58
g
|
| Calcium |
7.2mg
/ 1000
mg
|
| Vitamin B1 (Thiamin) |
0.054mg
/ 1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.036mg
/ 1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.306mg
/ 15
mg
|
| Vitamin B6 (Pyridoxine) |
0.054mg
/ 1.6
mg
|
| Vitamin B9 (Folic acid) |
10.8µg
/ 300
µg
|
| Vitamin A |
7.2µg
/ 800
µg
|
| Vitamin E |
0.882mg
/ 14
mg
|
| Carbohydrate |
21.78g
/ 237.63
g
|
| Iron |
0.54mg
/ 15
mg
|
120 g
| Protein |
1.2g
/ 95.05
g
|
| Fiber |
2.04g
/ 30
g
|
| Zinc |
0.216mg
/ 10
mg
|
| Phosphorus |
24mg
/ 700
mg
|
| Glicemyc Index |
1.2µg
µg
|
| Ascorbic acid - Vitamin C |
10.8mg
/ 110
mg
|
| Fatty monounsaturated |
0.036g
g
|
| Fatty saturated |
0.144g
g
|
| Fatty polyunsaturated |
0.072g
g
|
| Magnesium |
39.6mg
/ 350
mg
|
| Manganese |
0.504mg
/ 2.3
mg
|
| Copper |
0.12mg
/ 1.5
mg
|
| Potassium |
474mg
/ 4000
mg
|
| Sodium |
1.2mg
/ 1500
mg
|
| Fat |
0.36g
/ 142.58
g
|
| Calcium |
7.2mg
/ 1000
mg
|
| Vitamin B1 (Thiamin) |
0.048mg
/ 1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.12mg
/ 1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.6mg
/ 15
mg
|
| Vitamin B6 (Pyridoxine) |
0.432mg
/ 1.6
mg
|
| Vitamin B9 (Folic acid) |
26.4µg
/ 300
µg
|
| Vitamin A |
9.6µg
/ 800
µg
|
| Vitamin E |
0.324mg
/ 14
mg
|
| Carbohydrate |
28.2g
/ 237.63
g
|
| Iron |
0.48mg
/ 15
mg
|
240 g
| Protein |
2.16g
/ 95.05
g
|
| Fiber |
4.56g
/ 30
g
|
| Zinc |
0.36mg
/ 10
mg
|
| Phosphorus |
55.2mg
/ 700
mg
|
| Ascorbic acid - Vitamin C |
117.6mg
/ 110
mg
|
| Fatty monounsaturated |
0.096g
g
|
| Fatty saturated |
0.048g
g
|
| Fatty polyunsaturated |
0.096g
g
|
| Magnesium |
28.8mg
/ 350
mg
|
| Manganese |
0.072mg
/ 2.3
mg
|
| Copper |
0.168mg
/ 1.5
mg
|
| Potassium |
439.2mg
/ 4000
mg
|
| Sucrose |
9.36g
g
|
| Sodium |
7.2mg
/ 1500
mg
|
| Fat |
0.48g
/ 142.58
g
|
| Calcium |
79.2mg
/ 1000
mg
|
| Vitamin B1 (Thiamin) |
0.192mg
/ 1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.072mg
/ 1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.48mg
/ 15
mg
|
| Vitamin B6 (Pyridoxine) |
0.24mg
/ 1.6
mg
|
| Vitamin B9 (Folic acid) |
72µg
/ 300
µg
|
| Vitamin A |
45.6µg
/ 800
µg
|
| Vitamin E |
0.456mg
/ 14
mg
|
| Carbohydrate |
27.12g
/ 237.63
g
|
| Iron |
0.96mg
/ 15
mg
|
3 g
| Protein |
0.024g
/ 95.05
g
|
| Fiber |
0.06g
/ 30
g
|
| Zinc |
0.0024mg
/ 10
mg
|
| Phosphorus |
0.66mg
/ 700
mg
|
| Ascorbic acid - Vitamin C |
1.5mg
/ 110
mg
|
| Fatty monounsaturated |
0.0003g
g
|
| Fatty saturated |
0.0012g
g
|
| Fatty polyunsaturated |
0.0024g
g
|
| Magnesium |
0.27mg
/ 350
mg
|
| Manganese |
0.0012mg
/ 2.3
mg
|
| Copper |
0.006mg
/ 1.5
mg
|
| Potassium |
3.75mg
/ 4000
mg
|
| Sucrose |
0.009g
g
|
| Sodium |
0.15mg
/ 1500
mg
|
| Fat |
0.009g
/ 142.58
g
|
| Calcium |
1.2mg
/ 1000
mg
|
| Vitamin B1 (Thiamin) |
0.0012mg
/ 1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.0006mg
/ 1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.003mg
/ 15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0024mg
/ 1.6
mg
|
| Vitamin B9 (Folic acid) |
0.36µg
/ 300
µg
|
| Vitamin A |
0.03µg
/ 800
µg
|
| Vitamin E |
0.0057mg
/ 14
mg
|
| Carbohydrate |
0.285g
/ 237.63
g
|
| Iron |
0.018mg
/ 15
mg
|
0.2 g
| Protein |
0.008g
/ 95.05
g
|
| Fiber |
0.106g
/ 30
g
|
| Zinc |
0.0037mg
/ 10
mg
|
| Phosphorus |
0.128mg
/ 700
mg
|
| Ascorbic acid - Vitamin C |
0.0076mg
/ 110
mg
|
| Fatty monounsaturated |
0.0005g
g
|
| Fatty saturated |
0.0007g
g
|
| Fatty polyunsaturated |
0.0001g
g
|
| Magnesium |
0.12mg
/ 350
mg
|
| Potassium |
0.862mg
/ 4000
mg
|
| Sodium |
0.02mg
/ 1500
mg
|
| Fat |
0.002g
/ 142.58
g
|
| Calcium |
2.004mg
/ 1000
mg
|
| Vitamin B1 (Thiamin) |
|
| Vitamin B2 (Riboflavin) |
0.0001mg
/ 1.4
mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6
mg
|
| Vitamin B9 (Folic acid) |
0.012µg
/ 300
µg
|
| Vitamin K |
0.0624µg
/ 70
µg
|
| Vitamin A |
0.59µg
/ 800
µg
|
| Vitamin E |
0.0046mg
/ 14
mg
|
| Carbohydrate |
0.162g
/ 237.63
g
|
| Iron |
0.0166mg
/ 15
mg
|
12 g
| Protein |
0.036g
/ 95.05
g
|
| Zinc |
0.012mg
/ 10
mg
|
| Phosphorus |
1.92mg
/ 700
mg
|
| Ascorbic acid - Vitamin C |
0.168mg
/ 110
mg
|
| Magnesium |
0.6mg
/ 350
mg
|
| Manganese |
0.0036mg
/ 2.3
mg
|
| Copper |
0.0108mg
/ 1.5
mg
|
| Potassium |
5.52mg
/ 4000
mg
|
| Sodium |
0.84mg
/ 1500
mg
|
| Calcium |
0.6mg
/ 1000
mg
|
| Vitamin B2 (Riboflavin) |
0.0048mg
/ 1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.024mg
/ 15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0024mg
/ 1.6
mg
|
| Carbohydrate |
9.54g
/ 237.63
g
|
| Iron |
0.108mg
/ 15
mg
|
Nutritional composition for all portions of the recipe
| Protein |
14.35g
/ 95.05
g
|
| Fiber |
16.24g
/ 30
g
|
| Sugar |
0.72g
/ 50
g
|
| Zinc |
0.88mg
/ 10
mg
|
| Phosphorus |
98.11mg
/ 700
mg
|
| Glicemyc Index |
1.2µg
µg
|
| Ascorbic acid - Vitamin C |
146.64mg
/ 110
mg
|
| Fatty monounsaturated |
0.16g
g
|
| Fatty saturated |
0.86g
g
|
| Fatty polyunsaturated |
0.33g
g
|
| Magnesium |
74.79mg
/ 350
mg
|
| Manganese |
0.71mg
/ 2.3
mg
|
| Copper |
0.38mg
/ 1.5
mg
|
| Potassium |
1164.53mg
/ 4000
mg
|
| Sucrose |
14.95g
g
|
| Sodium |
13.01mg
/ 1500
mg
|
| Fat |
3.78g
/ 142.58
g
|
| Calcium |
97.4mg
/ 1000
mg
|
| Vitamin B1 (Thiamin) |
0.29mg
/ 1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.23mg
/ 1.4
mg
|
| Vitamin B3 (Niacin - pp) |
1.41mg
/ 15
mg
|
| Vitamin B6 (Pyridoxine) |
0.72mg
/ 1.6
mg
|
| Vitamin B9 (Folic acid) |
109.57µg
/ 300
µg
|
| Vitamin K |
0.06µg
/ 70
µg
|
| Vitamin A |
63.02µg
/ 800
µg
|
| Vitamin E |
1.67mg
/ 14
mg
|
| Carbohydrate |
141.77g
/ 237.63
g
|
| Iron |
2.13mg
/ 15
mg
|
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