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Start the Day Off Right
Whole-Grain Bread with Beets
and Nasturtiums
(7 votes)
Health Score:
99 / 100
Difficulty:
very easy
Preparation:
10 min.
Preparation
Calories:
99
calories
Calories
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If you're trying to lose weight, a fiber-rich diet is a great start! It satiates the appetite, stimulates intestinal activity, has a positive effect on blood sugar, and can also help lower cholesterol.
Nasturtium is a decorative garden plant. The slightly sharp leaves and beautiful flowers are excellent to use in this recipe if you have it. However, you can also use watercress or "ordinary" cress from the supermarket as an alternative.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 99 cal. | (5 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 9.3 μg | (16 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9.5 mg | (10 %) | ||
| Potassium | 261 mg | (7 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
2
- Ingredients
- 6 sheets Nasturtium (leaves)
- 2 slices Whole Grain Rye Rolls
- 2 tsps grated Horseradish
- 4 ozs cooked Beets (peeled)
- salt
- 2 Nasturtium
Preparation
Preparation steps
1.
Rinse the nasturtium leaves and shake dry.
2.
Spread 1 teaspoon horseradish over each bread slice.
3.
Drain beets, dry slightly with paper towels and cut into very thin slices or strips.
4.
Top bread with beets and nasturtium leaves, dividing evenly. Season lightly with salt, garnish with nasturtium flowers and serve.
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