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Beetroot sourdough

Beetroot sourdough

Name: Beetroot sourdough
Total time: 10 min
Yield: 1 portion(s)
Ingredients: 1000 g Hot Water; 2000 g Water; 50 g Ginger; 80 g Lemon 2; 5 g Allspice; 4 g Bay Leaf; 10 g Black Pepper; 10 g Non-Iodized Salt; 10 g Cane Sugar; 5 g Cloves; 856 g Beetroot

David Janitzek

Żywność i napoje na bazie roślin Żywność na bazie roślin Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Sourdough Beetroot

Specification & Key Parameters

IŻŻ • EFSA 13 parameter

Parameter	Value	Parameter	Value
Preparation time	10 min	Number of portions	10
Cena (Walmart)	$7.60	Cost of one portion	$0.76
Number of ingredients needed for preparation	11	Total calories	1133
Calories per 1 portion	113 kcal	Amount of protein per portion	4g
Amount of fat per portion	2g	Amount of carbohydrates per portion	19g
Amount of fiber per portion	5g	Glycemic Index (GI)	IG 57
Glycemic Load (GL)	GL 8.2

Prices calculated for Walmart

$0.76 / serving

$7.60 (Number of portions: 10)

Beetroot sourdough

Specialist Verified

Kcal

113 kcal

Protein 15%

3.9 g

Fat 9%

2.3 g

Carbohydrates 76%

19.2 g

fiber: 4.9 g IG: 57

Ingredients

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Custom amount:

Hot Water

100 Mililiter (100 Mililiter (100 g)) • 0 kcal • $0.18

B: 0g

T: 0g

W: 0g

0 kcal

Water

#Healthy Beverages #Vegan #Vegetarian #Gluten-free #Lactose-Free

0.8 Cup (0.8 Cup (200 g)) • 34 kcal • $0.36

B: 2g

T: 2g

W: 2g

34 kcal

Ginger

#Ginger #Vegan #Vegetarian #Gluten-free #Lactose-Free

5 Gram (5 Gram) • 4 kcal • $0.01

Mugwort-Celery-Spice Syndrome

B: 0.1g

T: 0g

W: 0.9g

4 kcal

Lemon 2

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb

0.1 Piece (0.1 Piece (8 g)) • 23 kcal • $0.04

Citrus fruits Salicylates

B: 0g

T: 0g

W: 5.6g

23 kcal

Allspice

#Spices And Herbs #Vegan #Vegetarian #Gluten-free #Lactose-Free

0.5 Grain (0.5 Grain (0.5 g)) • 2 kcal

Mugwort-Celery-Spice Syndrome

B: 0g

T: 0.1g

W: 0.4g

2 kcal

Bay Leaf

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free

0.4 Leaf (0.4 Leaf (0.4 g)) • 2 kcal

Mugwort-Celery-Spice Syndrome

B: 0g

T: 0g

W: 0.3g

2 kcal

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free

0.1 Tablespoon (0.1 Tablespoon (1 g)) • 3 kcal

Black Pepper

B: 0.1g

T: 0g

W: 0.7g

3 kcal

Non-Iodized Salt

#Non-iodized Salt #Uniodized Salt

0.1 Tablespoon (0.1 Tablespoon (1 g)) • 0 kcal

B: 0g

T: 0g

W: 0g

0 kcal

Cane Sugar

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Healthy

0.1 Tablespoon (0.1 Tablespoon (1 g)) • 4 kcal

B: 0g

T: 0g

W: 0.9g

4 kcal

Cloves

0.1 Tablespoon (0.1 Tablespoon (0.5 g)) • 2 kcal

Mugwort-Celery-Spice Syndrome

B: 0g

T: 0.1g

W: 0.3g

2 kcal

Beetroot

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss

0.8 Piece (0.8 Piece (85.6 g)) • 40 kcal • $0.15

Beetroot

B: 1.5g

T: 0.1g

W: 8.1g

40 kcal

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Beetroot sourdough

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

Cheapest Aldi

0,69 € / 1 portion

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Cost of one portion ( 1 portion ) 0,69 €

100 kcal 0,61 €

20 g protein 3,56 €

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Select supermarket chain	1 portion	1 portion	2 portions	4 portions
Aldi Cheapest	0,69 €	0,69 €	1,38 €	2,76 €
Lidl +1%	0,70 €	0,70 €	1,40 €	2,80 €
Tesco +10%	0,76 €	0,76 €	1,52 €	3,04 €
Carrefour +13%	0,78 €	0,78 €	1,56 €	3,12 €
SPAR +17%	0,81 €	0,81 €	1,62 €	3,24 €

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Put on gloves if you don't want red hands that take days to wash off.

Wash and peel the beets.

If they're from your garden, don't peel them! Just wash them thoroughly from the soil.

Recipe preparation steps

Thoroughly wash the beetroots and ginger, peel the beetroots, and cut both into smaller pieces. Scald the lemon with hot water, scrub thoroughly under running water, and cut it in half.

Boil 1 liter of water, add the non-iodized salt and cane sugar, stir until completely dissolved, and set the brine aside to cool.

Place a layer of beetroots at the bottom of a large, sterilized glass jar (3–5 liters), add the allspice, bay leaves, black pepper, cloves, sliced ginger, and lemon halves, then pack in the remaining beetroots.

Pour the prepared brine and the remaining boiled, cooled water into the jar until the beetroots are completely submerged. Cover with cheesecloth or a loose lid and leave to ferment in a cool, shaded place for 6–10 days.

Cut the beets and ginger into pieces.

One beetroot is about 2-4 pieces.

In a large 3-5 liter glass container intended for pickled products (the cap is rubber with a small hole in the middle so that gases can escape; if you don't have a special cap, put gauze on the jar at the very end and gently screw it on or just put the cap on so that gases can continue to escape), first put a few beets on top to cover the bottom of the jar.

Add all the herbs, lemon and ginger.

Arrange the beets until they fill the jar, but not right up to the cap.

Finally, add 1 liter of water - water with salt and sugar.

Pour the rest with regular spring water (if you use tap water, it's best if it's boiled and cooled).

Remember, the water must cover all the beets so that mold doesn't appear.

Now let the whole thing stand for 6-10 days depending on the intensity of flavor we want to achieve.

I wish you a successful sourdough :)

Contains allergens 5

Mugwort-Celery-Spice Syndrome Citrus fruits Salicylates Black Pepper Beetroot

Nutritional Profile & Bioactivity

Nutrients

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

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Macronutrient Distribution 1 portion

113 kcal

Protein 3.9g (14% kcal)

Fat 2.3g (18% kcal)

Carbs 19.2g (68% kcal)

Protein

3.9g

Fat

2.3g

Carbs

19.2g

Fiber

4.9g

Bio-Analysis Recipe

Beetroot sourdough

113 kcal B: 3.9g T: 2.3g W: 19.2g 4.9g fib.

Glycemic Load

IG 57 ŁG 8

Low

Workout Window

30-60 min

0.56 mg

Name	Category	Amount	% RDA
25-hydroxycholecalciferol	-	0.01 µg	-
Acidity	-	0.01 g	-
Alanine	-	0.01 g	-
Alcohol	-	0.01 g	-
Alpha Linolenic Acid	-	0 g	-
Alpha-Cryptoxanthin	-	0.01 µg	-
Arachidic Acid	-	0.01 g	-
Arachidonic Acid	-	0.01 g	-
Arginine	-	0.01 g	-
Ash	-	3.02 g	-
Asparagine	-	0.01 g	-
Aspartic acid	-	0.01 g	-
Beta-Cryptoxanthin	-	0.01 µg	-
Beta-Glucan	-	0.01 g	-
Beta-carotene	-	31.76 µg	-
Beta-sitostanol	-	0.01 mg	-
Beta-sitosterol	-	0.01 mg	-
Betaine	-	110.17 mg	-
Boron	-	0.09 mg	-
Brassicasterol	-	0.01 mg	-
Bromine	-	0.01 mg	-
Calcium	-	55.75 mg	7%
Calories	-	1.25 kcal	-
Campestanol	-	0.01 mg	-
Campesterol	-	0.01 g	-
Capric Acid	-	0.01 g	-
Caprylic Acid	-	0.01 g	-
Carbohydrate	-	19.18 g	7%
Carotene Beta	-	16.45 mg	-
Casein	-	0.01 g	-
Chloride	-	660.83 mg	-
Chlorine	-	0.68 mg	-
Cholesterol	-	1.02 mg	-
Chromium	-	0.19 µg	-
Citric acid	-	0.4 mg	-
Coal	-	0.01 g	-
Cobalt	-	0.02 µg	-
Cocoa	-	0.01 g	-
Copper	-	0.12 mg	-
Cysteine	-	0.01 g	-
Cystine	-	0.01 g	-
Daidzein	-	0.01 mg	-
Daidzin	-	0.01 mg	-
Delta-5-avenasterol	-	0.01 mg	-
Dihomo Gamma Linolenic Acid	-	0.01 g	-
Elaidic Acid	-	0.01 g	-
Energy	-	5.24 kJ	-
Epigallocatechin-3-Gallat	-	0.01 mg	-
Ergosterol	-	0.01 mg	-
Erucic Acid	-	0.01 g	-
Erythritol	-	0.01 g	-
Ethyl	-	0.01 mg	-
Fat	-	2.34 g	3%
Fatty monounsaturated	-	0.05 g	-
Fatty polyunsaturated	-	0.12 g	-
Fatty saturated	-	0.09 g	-
Fatty trans	-	0.88 g	-
Fiber	-	4.86 g	19%
Fiber insoluble	-	1.4 g	-
Fiber soluble	-	0.84 g	-
Fluoride	-	0.05 mg	-
Folate	-	93.85 µg	-
Fructose	-	0.11 g	-
Galactose	-	0.01 g	-
Genistein	-	0.01 mg	-
Genistin	-	0.01 mg	-
Glucose	-	0.29 g	-
Glutamic acid	-	0.13 g	-
Glutamine	-	0.01 g	-
Glycine	-	0.01 g	-
Glycitin	-	0.01 mg	-
Gondoic Acid	-	0.01 g	-
Histidine	-	0.01 g	-
Hydrogen	-	0.01 g	-
Hydroxyproline	-	0.01 g	-
Inulin	-	0.01 g	-
Iodine	-	0.32 µg	-
Iron	-	1.89 mg	14%
Isoleucine	-	0.01 g	-
Kwas masłowy	-	0.01 g	-
Lactose	-	0.01 g	-
Lauric Acid	-	0.01 g	-
Leucine	-	0.01 g	-
Lignin	-	0.01 g	-
Linoleic Acid	-	0.01 g	-
Lutein	-	1.35 µg	-
Lutein + zeaxanthin	-	30.32 mg	-
Lycopene	-	0.01 µg	-
Lysine	-	0.01 g	-
Magnesium	-	21.53 mg	6%
Malic acid	-	0.01 g	-
Maltodextrins	-	0.01 g	-
Maltose	-	0.01 g	-
Manganese	-	0.8 mg	-
Methionine	-	0.01 g	-
Molybdenum	-	0.02 µg	-
Myristic Acid	-	0.01 g	-
Natron	-	0.16 g	-
Nickel	-	0.01 mg	-
Nitrate	-	94.16 mg	-
Nitrogen	-	0.01 g	-
Oleic Acid	-	0.01 g	-
Omega 3	-	0.01 g	-
Omega 6	-	0.09 g	-
Omega 9	-	0.01 g	-
Oxalic acid	-	51.36 mg	-
Oxygen	-	0.01 g	-
Palmitic Acid	-	0.01 g	-
Pantothenic acid	-	0.15 mg	-
Ph	-	21 µg	-
Phenylalanine	-	0.01 g	-
Phosphorus	-	19.69 mg	3%
Phytoene	-	0.01 µg	-
Phytofluene	-	0.01 µg	-
Phytosterols	-	0.01 mg	-
Potassium	-	358.99 mg	18%
Proline	-	0.01 g	-
Protein	-	3.88 g	8%
Quinic acid	-	0.01 g	-
Raffinose	-	0.01 g	-
Retinol	-	0.01 µg	-
Salt	-	6.54 g	-
Selenium	-	0.69 µg	1%
Serine	-	0.01 g	-
Silica	-	0.01 mg	-
Sodium	-	50.82 mg	3%
Sorbitol	-	0.01 g	-
Stachyose	-	0.01 g	-
Starch	-	1.06 g	-
Stearic Acid	-	0.01 g	-
Stigmastadiene	-	0.01 mg	-
Stigmasterol	-	0.01 g	-
Sucrose	-	5.98 g	-
Sugar	-	14.53 g	29%
Sugar added	-	0.01 g	-
Sulfur	-	0.13 mg	-
TFA 18:2 t	-	0.01 mg	-
Taurine	-	0.01 mg	-
Theobromine	-	0.01 mg	-
Threonine	-	0.01 g	-
Tocopherol beta	-	0.01 mg	-
Tocopherol gamma	-	0.01 mg	-
Tocotrienol alpha	-	0.01 mg	-
Tocotrienol beta	-	0.01 mg	-
Total Carbohydrates	-	8.43 g	-
Total Fat	-	0.12 g	-
Total sugar alcohols	-	0.01 g	-
Tryptophan	-	0.01 g	-
Tyrosine	-	0.01 g	-
Valina	-	0.01 g	-
Valine	-	0.01 g	-
Verbascose	-	0.01 g	-
Vitamin A	-	30.86 µg	4%
Vitamin ARE	-	2.75 µg	-
Vitamin B1 (Thiamin)	-	0.02 mg	-
Vitamin B12 (Cobalamin)	-	0.86 µg	-
Vitamin B2 (Riboflavin)	-	0.05 mg	-
Vitamin B3 (Niacin)	-	0.43 mg	-
Vitamin B4 (Choline)	-	5.19 mg	-
Vitamin B5 (Pantothenic acid)	-	0.02 mg	-
Vitamin B6 (Pyridoxine)	-	0.07 mg	-
Vitamin B7 (Biotin)	-	0.29 mg	-
Vitamin B9 (Folate)	-	1.52 µg	-
Vitamin C (Ascorbic acid)	-	9.72 mg	-
Vitamin D	-	0.86 µg	6%
Vitamin D2	-	0.01 µg	-
Vitamin D3	-	0.01 µg	-
Vitamin D4	-	0.01 µg	-
Vitamin E	-	0.17 mg	1%
Vitamin K	-	6.04 µg	8%
Water	-	381.19 g	-
Witamine B8 (Inositol)	-	0.01 mg	-
Xylitol	-	0.01 g	-
Zeaxanthin	-	0.13 µg	-
Zinc	-	0.56 mg	6%

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

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Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (8.2)

Chart series:

Time horizon:

Clinical Insight (Glycemic Model) Low glycemic load (GL 8.2) promotes stable blood glucose with a gentle peak around 106 mg/dL and minimal insulin surge.

Glycemic Load (GL) Low

8.2 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)

Glucose peak

106

mg/dL

P+F+Fiber buffer

0.71

🛡️ Glycemic buffering in this meal

Protein (3.9 g), fat (2.3 g), and dietary fiber (4.9 g) slow gastric emptying and attenuate the postprandial glucose peak.