Pear, blue cheese & walnut sandwich topper

Vegetarian
Health score
4%
Pear, blue cheese & walnut sandwich topper
5 min.
1
202kcal

Suggestions

Ingredients

  • 25 cheese blue
  • small pears sliced
  • handful watercress 
  •  walnut halves chopped
  • slice wholewheat pita breads seeded

Equipment

    Directions

    1. Ingredients
    2. g blue cheese, or vegetarian alternative
    3. small pear, sliced
    4. a big handful watercress
    5. walnut halves, chopped
    6. slice wholegrain seeded bread or rye, or wholegrain pitta, to serve
    7. Top bread or fill pitta with cheese, pear, watercress and walnuts.

    Nutrition Facts

    Calories202kcal
    Protein12.39%
    Fat42.22%
    Carbs45.39%

    Properties

    Glycemic Index
    212.75
    Glycemic Load
    7.32
    Inflammation Score
    -4
    Nutrition Score
    6.8365217576856%

    Flavonoids

    Cyanidin
    3.16mg
    Catechin
    0.4mg
    Epigallocatechin
    0.87mg
    Epicatechin
    5.56mg
    Epicatechin 3-gallate
    0.03mg
    Epigallocatechin 3-gallate
    0.25mg
    Isorhamnetin
    0.44mg
    Kaempferol
    0.23mg
    Quercetin
    1.54mg

    Nutrients percent of daily need

    Calories:201.63kcal
    10.08%
    Fat:10g
    15.39%
    Saturated Fat:4.95g
    30.97%
    Carbohydrates:24.2g
    8.07%
    Net Carbohydrates:19.32g
    7.02%
    Sugar:14.66g
    16.29%
    Cholesterol:18.75mg
    6.25%
    Sodium:294.83mg
    12.82%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:6.6g
    13.21%
    Fiber:4.88g
    19.53%
    Calcium:151.3mg
    15.13%
    Phosphorus:129.92mg
    12.99%
    Manganese:0.22mg
    10.85%
    Copper:0.2mg
    9.87%
    Vitamin K:9.72µg
    9.26%
    Vitamin B2:0.14mg
    8.36%
    Vitamin C:6.85mg
    8.3%
    Potassium:257.82mg
    7.37%
    Zinc:0.95mg
    6.31%
    Folate:23.61µg
    5.9%
    Magnesium:22.9mg
    5.72%
    Selenium:3.98µg
    5.68%
    Vitamin B6:0.11mg
    5.38%
    Vitamin B5:0.53mg
    5.35%
    Vitamin A:260.46IU
    5.21%
    Vitamin B12:0.31µg
    5.08%
    Vitamin B1:0.04mg
    2.81%
    Vitamin B3:0.56mg
    2.81%
    Iron:0.48mg
    2.65%
    Vitamin E:0.28mg
    1.85%