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Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds
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Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds

Hypertension (DASH) Heart healthy Snack recipes (whole grain) Vegetarian Gluten-free DASH Diet Hypertension Heart Health Weight Loss Healthy Fats
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
10 min
Number of portions
1
Cena (Lidl)
$0.39
Cost of one portion
$0.39
Number of ingredients needed for preparation
6
Total calories
164
Calories per 1 portion
164 kcal
Amount of protein per portion
5g
Amount of fat per portion
8g
Amount of carbohydrates per portion
19g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Sesame Seeds

Sesame Seeds

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
1 Tablespoon (1 Tablespoon (5 g)) • 34 kcal • $0.09
Sesame
B: 1.2g
T: 3g
W: 0.5g
34 kcal
Apple

Apple

#Apple #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Small piece (1 Small piece (100 g)) • 54 kcal • $0.14
Apples Rosaceae fruits Salicylates
B: 0.4g
T: 0.4g
W: 12.1g
54 kcal
Blueberries

Blueberries

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Healthy
0.5 Handfull (0.5 Handfull (25 g)) • 16 kcal • $0.03
B: 0.2g
T: 0.1g
W: 3.6g
16 kcal
Yogurt, nature

Yogurt, nature

#DASH Diet #Heart Health #Yoghurt #Yogurt #Vegetarian
2 Tablespoon (2 Tablespoon (40 g)) • 26 kcal • $0.05
Milk Iodine Vitamin B12 (Cobalamin)
B: 1.6g
T: 1.4g
W: 1.8g
26 kcal
Sunflower Seeds 2

Sunflower Seeds 2

#Sunflower Seeds #Seeds #Vegan #Vegetarian #Gluten-free
0.5 Tablespoon (0.5 Tablespoon (5 g)) • 30 kcal • $0.07
Sunflower seeds Sesame Tree nuts Peanuts
B: 1.3g
T: 2.7g
W: 0.2g
30 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Tablespoon (1 Tablespoon (10 g)) • 4 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0g
W: 1g
4 kcal

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Supermarket Chain Price Comparator — Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds

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

Cheapest Aldi
0,35 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,35 €
100 kcal 0,21 €
20 g protein 1,51 €
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Aldi Cheapest
0,35 € 0,35 € 0,70 € 1,40 €
Lidl +3%
0,36 € 0,36 € 0,72 € 1,44 €
Tesco +11%
0,39 € 0,39 € 0,78 € 1,56 €
Carrefour +14%
0,40 € 0,40 € 0,80 € 1,60 €
SPAR +17%
0,41 € 0,41 € 0,82 € 1,64 €

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Recipe Summary & Culinary Insights

Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds – a clinical DASH diet recipe supporting weight management and cardiovascular health. One serving provides 189 kcal, 5.9 g protein, 6.1 g fat, and 56.2 g carbohydrates (GI 34, GL 16.5). Prep time: 10 min.

Recipe preparation steps

1
Thoroughly wash the apple and blueberries; dice the apple into bite-sized pieces, place in a bowl, and drizzle with fresh lemon juice.
2
Add the fresh blueberries and natural yogurt, tossing gently to coat the fruit.
3
Sprinkle the fruit salad with sesame seeds and sunflower seeds and serve immediately.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, dietary fiber, and vascular antioxidants that promote satiety, healthy weight management, and optimal blood pressure.

Contains allergens 24
Apples Rosaceae fruits Salicylates Milk Iodine Vitamin B12 (Cobalamin) Sunflower seeds Sesame Tree nuts Peanuts Citrus fruits Vitamin C (Ascorbic acid) Sesame Apples Rosaceae fruits Salicylates Milk Iodine Vitamin B12 (Cobalamin) Sunflower seeds Tree nuts Peanuts Citrus fruits Vitamin C (Ascorbic acid)

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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
164 kcal
Protein
4.6g
Fat
7.7g
Carbs
19.2g
Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds
Bio-Analysis Recipe

Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds

164 kcal B: 4.6g T: 7.7g W: 19.2g
Glycemic Load
IG 65 ŁG 13
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 121 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 12 µU/mL 18 µU/mL 19 µU/mL 16 µU/mL 12 µU/mL 9 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 97 mg/dL 105 mg/dL 108 mg/dL 104 mg/dL 98 mg/dL 92 mg/dL 88 mg/dL 86 mg/dL 108 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 10) promotes stable blood glucose with a gentle peak around 108 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
10 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
108
mg/dL
P+F+Fiber buffer
0.94
🛡️ Glycemic buffering in this meal
Protein (4.6 g), fat (7.7 g), and dietary fiber (3.8 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 15.4 g
Simple sugars: 1.8 g Slowing fiber: 3.8 g
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