Light roasted zucchini and curd spread with rustic wholegrain bread - Healthy Recipe | DietsPremium | Diets Premium
Diets Premium
Sign in
Light roasted zucchini and curd spread with rustic wholegrain bread
1 photo
8

Light roasted zucchini and curd spread with rustic wholegrain bread

Hypertension (DASH) Dinner/Supper DASH Diet Hypertension Management Hypertension
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Portion
1
Cena (Lidl)
$3.57
Koszt / porcja
$3.57
Number of ingredients needed for preparation
7
Calories
514
Contains 514 calories per portion.
514 kcal
Protein/Portion
32g
Fat/Portion
22g
Carbs/Portion
47g
Fiber/Portion
~

Ingredients

Rye bread

Rye bread

2 Slice of bread (2 Slice of bread (70 g)) • 157 kcal • $0.48
B: 4.1g
T: 1g
W: 32.9g
157 kcal
Low-fat quark

Low-fat quark

2.67 Slice (2.67 Slice (80 g)) • 78 kcal • $0.37
B: 15.8g
T: 0.4g
W: 2.8g
78 kcal
Zucchini

Zucchini

#Zucchini
0.33 Piece (0.33 Piece (200 g)) • 37 kcal • $0.33
Zucchini
B: 2.4g
T: 0.2g
W: 6.4g
37 kcal
Flaxseed

Flaxseed

#Flaxseeds
1 Tablespoon (1 Tablespoon (10 g)) • 57 kcal • $0.09
Flaxseed
B: 1.8g
T: 4.2g
W: 2.9g
57 kcal
Chili powder

Chili powder

1 Pinch (1 Pinch (1 g)) • 3 kcal • $0.25
B: 0.1g
T: 0.1g
W: 0.5g
3 kcal
Salad

Salad

#Salad
5 Piece (5 Piece (50 g)) • 172 kcal • $1.90
Iodine
B: 7.4g
T: 15.7g
W: 0.2g
172 kcal
Greenhouse Cucumber

Greenhouse Cucumber

#Cucumber
0.33 Piece (0.33 Piece (60 g)) • 9 kcal • $0.15
Cucumber Latex-Fruit Syndrome
B: 0.4g
T: 0.1g
W: 1.7g
9 kcal

Loading......

Calorie Requirement Coverage

Calorie Requirement Coverage
19%

This recipe covers 19% of your daily calorie requirement.

Recipe: 514 kcal • Your requirement: 2638 kcal

Smart Voice

•

Listen to the article content live

0:00 / 0:00

Recipe preparation steps

1
Dice zucchini and sauté with garlic in olive oil until tender and excess moisture evaporates.
2
Blend cooled zucchini with curd cheese, fresh chives, and flaxseed oil into a rustic spread.
3
Serve generously on whole rye sourdough accompanied by fresh radishes.
4
Serve the seasoned cottage curd alongside the warm brown rice and green beans.
Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
514 kcal
Protein
32.1g
Fat
21.8g
Carbs
47.4g
Light roasted zucchini and curd spread with rustic wholegrain bread
Bio-Analysis Recipe

Light roasted zucchini and curd spread with rustic wholegrain bread

514 kcal B: 32.1g T: 21.8g W: 47.4g
Glycemic Load
IG 65 ŁG 31
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 77 nutrients organized by category and RDA coverage.
Contains allergens 5
Zucchini Flaxseed Iodine Cucumber Latex-Fruit Syndrome
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
67 min • Glucose: ~123.6 mg/dL • Insulin: 60.9 µIU/mL
70 90 120 140 160 140 mg/dL ~123.6 mg/dL (67m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
30.8 / serving
Net carbohydrates: 42.2g
Glycemic Index IG
65 / 100
Peak glucose concentration
~123.6 mg/dL
Estimated peak time: 67 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 5.2g
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
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Fresh arugula salad with cherry tomatoes, toasted walnuts and crisp toast
Dash Diet
Fresh arugula salad with cherry tomatoes, toasted walnuts and crisp toast
254 kcal ⏱ 15 min 1/5 ★
B: 28g • T: 129g • W: 97g
Golden baked zucchini fritters with herb garlic dip
Dash Diet
Golden baked zucchini fritters with herb garlic dip
355 kcal ⏱ 30 min 2/5 ★
B: 67g • T: 187g • W: 101g
Grilled poultry skewers with colorful vegetables and nutty buckwheat
Dash Diet
Grilled poultry skewers with colorful vegetables and nutty buckwheat
545 kcal ⏱ 30 min 2/5 ★
B: 146g • T: 129g • W: 269g
Hearty vegetable ragout with chickpeas, tender kale and sweet bell peppers
Dash Diet
Hearty vegetable ragout with chickpeas, tender kale and sweet bell peppers
458 kcal ⏱ 35 min 3/5 ★
B: 68g • T: 128g • W: 263g
Revitalizing green smoothie with tender kale, pineapple and citrus
Dash Diet
Revitalizing green smoothie with tender kale, pineapple and citrus
374 kcal ⏱ 10 min 1/5 ★
B: 18g • T: 247g • W: 110g
Savory baked millet muffins packed with colorful garden vegetables
Dash Diet
Savory baked millet muffins packed with colorful garden vegetables
217 kcal ⏱ 35 min 2/5 ★
B: 46g • T: 56g • W: 115g
Tender chicken breast braised in sweet carrots and rich tomato sugo
Dash Diet
Tender chicken breast braised in sweet carrots and rich tomato sugo
515 kcal ⏱ 50 min 3/5 ★
B: 134g • T: 106g • W: 275g
Smoky mackerel and farm egg spread with hearty artisan sourdough
Dash Diet
Smoky mackerel and farm egg spread with hearty artisan sourdough
310 kcal ⏱ 15 min 1/5 ★
B: 80g • T: 137g • W: 93g
Baked cod fillet served over braised sauerkraut with steamed potatoes
Dash Diet
Baked cod fillet served over braised sauerkraut with steamed potatoes
556 kcal ⏱ 45 min 3/5 ★
B: 141g • T: 154g • W: 261g
Avocado boats stuffed with savory tuna and fresh dill
Dash Diet
Avocado boats stuffed with savory tuna and fresh dill
367 kcal ⏱ 10 min 1/5 ★
B: 75g • T: 112g • W: 180g
Crispy italian crostini with prosciutto, melted mozzarella and fresh mache salad
Dash Diet
Crispy italian crostini with prosciutto, melted mozzarella and fresh mache salad
333 kcal ⏱ 10 min 1/5 ★
B: 83g • T: 89g • W: 161g
Velvety natural yogurt with sweet banana slices and golden toasted flaxseeds
Dash Diet
Velvety natural yogurt with sweet banana slices and golden toasted flaxseeds
203 kcal ⏱ 5 min 1/5 ★
B: 26g • T: 58g • W: 118g
Thin buckwheat crepes with velvety ricotta and summer berries
Dash Diet
Thin buckwheat crepes with velvety ricotta and summer berries
480 kcal ⏱ 20 min 2/5 ★
B: 84g • T: 195g • W: 201g
Velvety golden millet pudding with fragrant wild strawberry coulis
Dash Diet
Velvety golden millet pudding with fragrant wild strawberry coulis
155 kcal ⏱ 20 min 2/5 ★
B: 23g • T: 24g • W: 109g
Velvety chia seed pudding with fresh strawberry puree
Dash Diet
Velvety chia seed pudding with fresh strawberry puree
238 kcal ⏱ 5 min 1/5 ★
B: 46g • T: 78g • W: 113g
Light cottage cheese with juicy pear slices and toasted almonds
Dash Diet
Light cottage cheese with juicy pear slices and toasted almonds
215 kcal ⏱ 5 min 1/5 ★
B: 78g • T: 77g • W: 60g
Oven-baked stuffed zucchini boats in rich herb-infused tomato sauce
Dash Diet
Oven-baked stuffed zucchini boats in rich herb-infused tomato sauce
699 kcal ⏱ 40 min 3/5 ★
B: 90g • T: 226g • W: 383g
Whole-wheat penne with steamed broccoli, toasted garlic and tangy feta
Dash Diet
Whole-wheat penne with steamed broccoli, toasted garlic and tangy feta
573 kcal ⏱ 30 min 2/5 ★
B: 115g • T: 190g • W: 268g
Refreshing seasonal fruit medley with delicate farmer cheese and mint
Dash Diet
Refreshing seasonal fruit medley with delicate farmer cheese and mint
265 kcal ⏱ 10 min 1/5 ★
B: 42g • T: 134g • W: 88g
Creamy buckwheat bowl with fresh kiwi and toasted sunflower seeds
Dash Diet
Creamy buckwheat bowl with fresh kiwi and toasted sunflower seeds
478 kcal ⏱ 25 min 2/5 ★
B: 68g • T: 107g • W: 303g
Creamy coconut yogurt bowl with sun-ripened mango and popped amaranth
Dash Diet
Creamy coconut yogurt bowl with sun-ripened mango and popped amaranth
320 kcal ⏱ 5 min 1/5 ★
B: 26g • T: 155g • W: 139g
Overnight kefir oats with rich peanut butter, sliced banana and citrus bursts
Dash Diet
Overnight kefir oats with rich peanut butter, sliced banana and citrus bursts
389 kcal ⏱ 20 min 2/5 ★
B: 54g • T: 101g • W: 234g
Protein power bowl with crunchy chickpeas, fresh fruit and creamy yogurt
Dash Diet
Protein power bowl with crunchy chickpeas, fresh fruit and creamy yogurt
240 kcal ⏱ 20 min 1/5 ★
B: 45g • T: 46g • W: 149g
Roasted mediterranean vegetables baked with crumbled feta and herbs
Dash Diet
Roasted mediterranean vegetables baked with crumbled feta and herbs
356 kcal ⏱ 30 min 2/5 ★
B: 72g • T: 195g • W: 89g
Crispy rye toast with creamy white bean and avocado spread
Dash Diet
Crispy rye toast with creamy white bean and avocado spread
208 kcal ⏱ 15 min 1/5 ★
B: 27g • T: 62g • W: 119g
Golden whole-oat crepes with sweet farmer cheese and ripe strawberries
Dash Diet
Golden whole-oat crepes with sweet farmer cheese and ripe strawberries
437 kcal ⏱ 15 min 1/5 ★
B: 103g • T: 191g • W: 143g
Creamy coconut strawberry and sun-dried apricot smoothie with chia
Dash Diet
Creamy coconut strawberry and sun-dried apricot smoothie with chia
271 kcal ⏱ 10 min 1/5 ★
B: 16g • T: 92g • W: 163g
Crisp cucumber spirals with pearl barley and zesty dill dressing
Dash Diet
Crisp cucumber spirals with pearl barley and zesty dill dressing
401 kcal ⏱ 30 min 2/5 ★
B: 31g • T: 164g • W: 206g
Fluffy herb omelet with tender turkey breast and avocado crostini
Dash Diet
Fluffy herb omelet with tender turkey breast and avocado crostini
538 kcal ⏱ 20 min 2/5 ★
B: 176g • T: 237g • W: 125g
Dessert-style stracciatella oatmeal with dark chocolate flecks and berries
Dash Diet
Dessert-style stracciatella oatmeal with dark chocolate flecks and berries
474 kcal ⏱ 5 min 1/5 ★
B: 52g • T: 138g • W: 284g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (307) High-Protein & Macro Diets (98) Vegan & Plant-Based (88) Weight Loss (45) Mediterranean Diet (43) Low-Carb & Slow-Carb (35) Gluten-Free (34) Healthy Swaps (33) Meal Prep (32) Ketogenic Diet (22) Anti-Inflammatory Diet (20) Sugar Detox & Craving Control (5) Low FODMAP (1) Allergies & Intolerances (1)

Diet type

Vegetarian (485) Standard Diet (444) Dairy-free (333) High-protein (266) Gluten-free (166) High Fiber (133) Low-carb (129) DASH Hypertension Diet (113) Men's Diet (99) Women's Diet (99) Vegan (99) Weight Loss (66) Whole-Food Plant-Based (WFPB) Diet (61) Pescatarian Diet (59) Raw Food (51) Heart-Healthy Diet (38) Low-Fat (24) Lactose-Free (23) Omega-3 Rich Diet (19) Flexitarian Diet (8) Ketogenic (8) Mediterranean (6) Paleo Diet (6) Athlete & Performance Diet (3) Muscle Gain (3) Detox & Cleansing Diet (2) Gut Microbiome (2) Brain & Cognitive Support Diet (1) Liver Support Diet (1) Stomach-Friendly & Bland Diet (1)

Top tags

DASH Diet (113) Hypertension (113) Salad (73) Chicken (59) Oatmeal (53) Banana (41) Lighter Version (41) Cocktail (38) Spinach (38) Vegetables (38) Vegetable (37) Low-carb (36) Hypertension Management (35) Yogurt (34) Lunch (33) Pasta (30) Sandwiches (30) Avocado (29) Noodles (26) Pancakes (26) Rice (26) Apple (24) Canapes (23) Buckwheat (22) Cottage Cheese (22) Lactose-Free (22) Soup (22) Zucchini (22) Gluten-free (21) Yoghurt (21)

Share