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Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber
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Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber

Hypertension (DASH) Heart healthy Dinner/Supper Vegetarian High fiber DASH Diet Hypertension Heart Health Curd Cheese
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
8 min
Number of portions
1
Cena (Lidl)
$1.46
Cost of one portion
$1.46
Number of ingredients needed for preparation
5
Total calories
326
Calories per 1 portion
326 kcal
Amount of protein per portion
22g
Amount of fat per portion
10g
Amount of carbohydrates per portion
37g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Graham whole wheat bread

Graham whole wheat bread

#DASH Diet #Heart Health #Vegan #Vegetarian #Lactose-Free
2 Slice of bread (2 Slice of bread (70 g)) • 158 kcal • $0.48
Wheat
B: 5.9g
T: 1.2g
W: 30.8g
158 kcal
Semi-Fat Quark Cheese

Semi-Fat Quark Cheese

#Quark #Cheese #Vegetarian #Gluten-free #High-protein
80 Gram (80 Gram) • 106 kcal • $0.66
Milk Lactose Rennet
B: 15g
T: 3.8g
W: 3g
106 kcal
Cucumber

Cucumber

#Cucumber
100 Gram (100 Gram) • 15 kcal • $0.25
Cucumber Latex-Fruit Syndrome
B: 0.7g
T: 0.1g
W: 2.9g
15 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Teaspoon (1 Teaspoon (5 g)) • 45 kcal • $0.06
Olive
B: 0.1g
T: 5g
W: 0g
45 kcal
Garden Dill

Garden Dill

#Caraway #Dill
1 Teaspoon (1 Teaspoon (5 g)) • 2 kcal • $0.01
Dill Celery Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0g
W: 0.3g
2 kcal

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Supermarket Chain Price Comparator

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Supermarket Chain Price Comparator — Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber

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

Cheapest Aldi
1,33 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,33 €
100 kcal 0,41 €
20 g protein 1,22 €
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Aldi Cheapest
1,33 € 1,33 € 2,66 € 5,32 €
Lidl +1%
1,34 € 1,34 € 2,68 € 5,36 €
Tesco +10%
1,46 € 1,46 € 2,92 € 5,84 €
Carrefour +13%
1,50 € 1,50 € 3,00 € 6,00 €
SPAR +17%
1,55 € 1,55 € 3,10 € 6,20 €

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Recipe Summary & Culinary Insights

Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber – a clinical DASH diet recipe supporting healthy blood pressure and cardiovascular protection. One serving provides 322.3 kcal, 21.8 g protein, 10.1 g fat, and 37.0 g carbohydrates (GI 45.3, GL 14.5). Prep time: 8 min.

Recipe preparation steps

1
Lightly drizzle the slices of whole-wheat graham bread with cold-pressed extra virgin olive oil.
2
Top the bread with thick slices of calcium-rich semi-skimmed curd cheese.
3
Wash and thinly slice the fresh green cucumber, arrange over the curd cheese, and garnish with freshly chopped dill.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, soluble fiber, and vascular antioxidants that support optimal blood pressure and LDL cholesterol balance.

Contains allergens 20
Wheat Milk Lactose Rennet Olive Dill Celery Mugwort-Celery-Spice Syndrome Cucumber Latex-Fruit Syndrome Wheat Milk Lactose Rennet Cucumber Latex-Fruit Syndrome Olive Dill Celery Mugwort-Celery-Spice Syndrome

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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
326 kcal
Protein
21.8g
Fat
10.1g
Carbs
37g
Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber
Bio-Analysis Recipe

Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber

326 kcal B: 21.8g T: 10.1g W: 37g
Glycemic Load
IG 65 ŁG 24
High
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 64 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 19 µU/mL 32 µU/mL 34 µU/mL 28 µU/mL 19 µU/mL 12 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 104 mg/dL 116 mg/dL 120 mg/dL 114 mg/dL 104 mg/dL 96 mg/dL 89 mg/dL 86 mg/dL 120 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 20.2) may trigger a pronounced glucose peak (~120 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
20.2 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
120
mg/dL
P+F+Fiber buffer
1.1
🛡️ Glycemic buffering in this meal
Protein (21.8 g), fat (10.1 g), and dietary fiber (5.9 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 31.1 g
Simple sugars: 4.3 g Slowing fiber: 5.9 g
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