- 4 carrots
- 100 g spinach
- 100 g peas, frozen
- 100 g beetroots, boiled
- 150 g cream cheese, light
- 4 whole-wheat sandwich bread slices
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
Αdd to my “Recipe Book”
Need to login
- Place a pot with plenty of salted water to boil over medium heat.
- Cut the carrots into 3 cm pieces and add them to the pot to boil for 5-10 minutes.
- As soon as they soften, remove them with a slotted spoon and place them into a bowl.
- Press with a fork to mash them and season with salt.
- Add the 50 g cream cheese and mix with a spatula until there is an orange mash.
- In the same pot, add the spinach and the peas.
- Boil for 4-5 minutes until the peas soften, and drain.
- In a blender, beat the spinach with the peas and 50 g cream cheese, until there is a green mash.
- Lastly, beat the beetroots into a blender until completely dissolved.
- Add the last batch of the cream cheese and mix until there is a pink mash.
- Spread the first sandwich bread slice with the orange mash, the second one with the pink mash, and the third one with the green mash.
- Cover the one slice with the next and lastly, cover with the fourth and last slice to close the sandwich.
- Cut into 4 and serve.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by