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Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad
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Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad

Hypertension (DASH) Heart healthy Dinner/Supper Weight Management Low-calorie fiber-rich foods DASH Diet Hypertension Heart Health Weight Loss High-protein Diet
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
1
Cena (Lidl)
$1.51
Cost of one portion
$1.51
Number of ingredients needed for preparation
10
Total calories
413
Calories per 1 portion
413 kcal
Amount of protein per portion
27g
Amount of fat per portion
8g
Amount of carbohydrates per portion
59g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Turkey breast fillet

Turkey breast fillet

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
0.5 Fillet (0.5 Fillet (50 g)) • 69 kcal • $0.48
B: 12g
T: 0.6g
W: 4g
69 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
Olive Oil

Olive Oil

#DASH Diet #Heart Health
0.5 Tablespoon (0.5 Tablespoon (5 g)) • 45 kcal • $0.06
Olive
B: 0.1g
T: 5g
W: 0g
45 kcal
Provencal Herbs

Provencal Herbs

#DASH Diet #Heart Health #Herbs #Vegan #Vegetarian
1 Pinch (1 Pinch (1 g)) • 4 kcal
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.6g
4 kcal
Beetroot

Beetroot

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
1 Big piece (1 Big piece (170 g)) • 79 kcal • $0.17
Beetroot
B: 3.1g
T: 0.2g
W: 16.2g
79 kcal
Low-fat quark

Low-fat quark

#Vegetarian #Gluten-free #High-protein #Low-carb #Healthy
1 Slice (1 Slice (30 g)) • 30 kcal • $0.14
Milk
B: 5.9g
T: 0.2g
W: 1.1g
30 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (1 g)) • 3 kcal
Black Pepper
B: 0.1g
T: 0g
W: 0.6g
3 kcal
Arugula

Arugula

#DASH Diet #Heart Health #Arugula #Vegan #Vegetarian
2 Handfull (2 Handfull (40 g)) • 13 kcal • $0.07
Rucola
B: 1g
T: 0.3g
W: 1.5g
13 kcal
Lamb’s Lettuce

Lamb’s Lettuce

#DASH Diet #Heart Health #Lamb #Vegan #Vegetarian
2 Handfull (2 Handfull (40 g)) • 11 kcal • $0.10
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 0.8g
T: 0.2g
W: 1.4g
11 kcal
Whole rye bread

Whole rye bread

#DASH Diet #Heart Health #Vegan #Vegetarian #Lactose-Free
2 Slice of bread (2 Slice of bread (70 g)) • 157 kcal • $0.48
Wheat
B: 3.9g
T: 1.2g
W: 32.6g
157 kcal

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Supermarket Chain Price Comparator — Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad

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

Cheapest Aldi
1,37 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,37 €
100 kcal 0,33 €
20 g protein 1,01 €
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Aldi Cheapest
1,37 € 1,37 € 2,74 € 5,48 €
Lidl +1%
1,39 € 1,39 € 2,78 € 5,56 €
Tesco +10%
1,51 € 1,51 € 3,02 € 6,04 €
Carrefour +14%
1,56 € 1,56 € 3,12 € 6,24 €
SPAR +17%
1,60 € 1,60 € 3,20 € 6,40 €

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Recipe Summary & Culinary Insights

Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad – a clinical DASH diet recipe supporting weight management and cardiovascular health. One serving provides 348 kcal, 21.6 g protein, 7.2 g fat, and 54.8 g carbohydrates (GI 41, GL 19.2). Prep time: 25 min.

Recipe preparation steps

1
Whisk together half of the lemon juice, olive oil, and Herbes de Provence, coat the turkey breast fillet, and marinate in the refrigerator for 20 minutes.
2
Preheat the oven to 180°C (350°F) and begin roasting the beetroot; halfway through, add the marinated turkey breast and bake until both are tender.
3
Peel the roasted beetroot and blend with the lean curd cheese and black pepper until smooth and creamy.
4
Spread the beetroot-curd puree over the rye bread slices, top with sliced roasted turkey, and serve with arugula and lamb's lettuce dressed with lemon juice.

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 28
Citrus fruits Salicylates Vitamin C (Ascorbic acid) Olive Celery Mustard Mugwort-Celery-Spice Syndrome Beetroot Milk Black Pepper Rucola Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome Wheat Citrus fruits Salicylates Vitamin C (Ascorbic acid) Olive Celery Mustard Mugwort-Celery-Spice Syndrome Beetroot Milk Black Pepper Rucola Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome Wheat

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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
413 kcal
Protein
27.1g
Fat
7.7g
Carbs
58.9g
Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad
Bio-Analysis Recipe

Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad

413 kcal B: 27.1g T: 7.7g W: 58.9g
Glycemic Load
IG 65 ŁG 38
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 84 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 27 µU/mL 46 µU/mL 49 µU/mL 40 µU/mL 26 µU/mL 15 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 113 mg/dL 131 mg/dL 137 mg/dL 128 mg/dL 114 mg/dL 100 mg/dL 90 mg/dL 86 mg/dL 137 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 30.3) may trigger a pronounced glucose peak (~137 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
30.3 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
137
mg/dL
P+F+Fiber buffer
0.9
🛡️ Glycemic buffering in this meal
Protein (27.1 g), fat (7.7 g), and dietary fiber (12.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 46.6 g
Simple sugars: 12.8 g Slowing fiber: 12.3 g
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