Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast - Healthy DASH Recipe | DietsPremium | Diets Premium
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Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast
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Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast

Hypertension (DASH) Lunch DASH Diet Hypertension
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Portion
2
Cena (Lidl)
$0.86
Koszt / porcja
$0.43
Number of ingredients needed for preparation
8
Calories
1295
Contains 648 calories per portion.
648 kcal
Protein/Portion
31g
Fat/Portion
14g
Carbs/Portion
100g
Fiber/Portion
~

Ingredients

Whole Grain Pasta

Whole Grain Pasta

#Whole Grain Pasta
200 Gram (200 Gram) • 689 kcal • $0.40
Wheat Gluten
B: 30.4g
T: 2.6g
W: 136g
689 kcal
Fresh kale

Fresh kale

350 Gram (350 Gram) • 212 kcal
B: 15g
T: 3.2g
W: 30.8g
212 kcal
Onion

Onion

#Onion
150 Gram (150 Gram) • 65 kcal • $0.14
Onion
B: 1.7g
T: 0.2g
W: 14g
65 kcal
Garlic

Garlic

#Chickpea
15 Gram (15 Gram) • 25 kcal • $0.04
Garlic
B: 1g
T: 0.1g
W: 4.9g
25 kcal
Nutritional yeast flakes

Nutritional yeast flakes

30 Gram (30 Gram) • 108 kcal
B: 13.5g
T: 1.2g
W: 10.8g
108 kcal
Olive Oil

Olive Oil

#Olive Oil
20 Gram (20 Gram) • 180 kcal • $0.23
Olive
B: 0.2g
T: 19.9g
W: 0g
180 kcal
Lemon Juice

Lemon Juice

#Juice
30 Gram (30 Gram) • 13 kcal • $0.05
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.2g
T: 0.1g
W: 2.9g
13 kcal
Fresh dill

Fresh dill

10 Gram (10 Gram) • 5 kcal
B: 0.4g
T: 0.1g
W: 0.7g
5 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
25%

This recipe covers 25% of your daily calorie requirement.

Recipe: 648 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Strip kale leaves from thick stems, wash, and blanch with boiling water in a colander, then immediately plunge into cold water to preserve vibrant green color.
2
Combine blanched kale, sliced onion, garlic, olive oil, lemon juice, dill, and herbs in a food processor. Blend into a smooth puree with 2 tablespoons of water.
3
Cook whole wheat pasta al dente, reserving 3-4 tablespoons of cooking water before draining.
4
Toss hot pasta with the kale sauce, nutritional yeast, and reserved cooking water until coated and creamy.
5
Season with lemon juice and freshly cracked black pepper, sprinkle with dill, and serve immediately.
Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
1295 kcal
Protein
62.4g
Fat
27.3g
Carbs
200g
Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast
Bio-Analysis Recipe

Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast

1295 kcal B: 62.4g T: 27.3g W: 200g
Glycemic Load
IG 65 ŁG 130
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 102 nutrients organized by category and RDA coverage.
Contains allergens 8
Wheat Gluten Onion Garlic Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid)
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~232 mg/dL • Insulin: 197 µIU/mL
70 90 120 140 160 140 mg/dL ~232 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
130 / serving
Net carbohydrates: 178g
Glycemic Index IG
65 / 100
Peak glucose concentration
~232 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 22g
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
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