Sandwiches with Vegetables and Mandarins

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Sandwiches with Vegetables and Mandarins
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
366
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie366 cal.(17 %)
Protein13 g(13 %)
Fat22 g(19 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage9.2 g(31 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.7 mg(14 %)
Vitamin K111.4 μg(186 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate134 μg(45 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C34 mg(36 %)
Potassium862 mg(22 %)
Calcium206 mg(21 %)
Magnesium97 mg(32 %)
Iron3.7 mg(25 %)
Iodine12 μg(6 %)
Zinc2.2 mg(28 %)
Saturated fatty acids10.9 g
Uric acid84 mg
Cholesterol43 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
2 Mandarin orange
2 large carrots
½ Celery root
75 grams young, fresh Spinach
1 bunch Cress
200 grams cream cheese
salt
freshly ground peppers
8 slices Whole Wheat Toast
2 Tbsps white Sesame seeds
How healthy are the main ingredients?
cream cheeseSpinachSesame seedsCresscarrotsalt

Preparation steps

1.

Rinse oranges in hot wter, pat dry and grate the peel. Peel oranges, removing the white skin. Cut out segments from separating membranes. Peel carrots and celery root and grate coarsely. Rinse the spinach, trim and spin dry. Cut cress from roots with kitchen shears. 

2.

Stir the cream cheese with 1 teaspoon orange peel until smooth and season with salt and pepper. Lay slices of toast side by side and spread with the cheese. Top with orange segments, sprinkle on some sesame seeds and remaining prepared vegetables, finishing with the celery root and cress. Place a second slice of toast on top, press gently, cut in half diagonally and serve wrapped in napkins.

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