Spicy Cottage Cheese Toast
Spicy cottage cheese toast - Protein-rich breakfast with hearty bread. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The savory cottage cheese spread on whole wheat bread provides plenty of protein, calcium and fiber. The high-protein cottage cheese with the mineral calcium ensures strong bones and teeth. The fiber from wholemeal bread ensures long-lasting satiety and promotes digestion. Leek in particular, with its mustard glycosides, has an antibacterial and immune-boosting effect.
For a regional cottage cheese enjoyment, you can pay attention to the origin of the fresh cheese when buying. Domestic dairies usually use milk from the local area so if available buy locally sourced.
(Percentage of daily recommendation)
| Calorie | 332 cal. | (16 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 77 μg | (128 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 725 mg | (18 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 11 mg |
Ingredients
- Ingredients
- ¼ stalk Leeks
- 1 carrot
- ½ tsp Mustard seed
- 1 handful flat leaf parsley
- 8 ozs low fat or skim Cottage cheese
- salt
- 4 slices Whole Wheat Bread
Kitchen utensils
Preparation steps
Clean and wash the leek and cut them into fine rings. Clean, wash and finely grate the carrot. Crush mustard seeds with a mortar. Wash parsley, shake dry and chop.
Mix cottage cheese, leek, carrot and mustard seed and season with salt. Spread the spread on bread and sprinkle with parsley. Serve.
