Your Recipe

Whole-Wheat Toast

Zutat  Menge  Kalorien 
Brot, Weizen 114g 312kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• 2 slices of whole-wheat bread
• Butter or margarine (optional)
• Toppings of your choice (e.g., avocado, peanut butter, jam, eggs, cheese, etc.)
Instructions:
1. Toast Bread: Place the whole-wheat bread slices in a toaster and toast to your desired level of crispness.
2. Butter: If desired, spread a thin layer of butter or margarine on the toasted bread while it’s still hot.
3. Add Toppings: Choose your preferred toppings and spread or layer them on the toast. Here are some popular options:
o Avocado: Mash half an avocado with a pinch of salt and pepper, then spread it on the toast. Top with a squeeze of lemon juice and a sprinkle of red pepper flakes.
o Peanut Butter and Banana: Spread peanut butter on the toast and top with banana slices. Drizzle with honey if desired.
o Jam or Jelly: Spread your favorite jam or jelly on the toast.
o Eggs: Top with a fried or poached egg and add salt and pepper to taste.
o Cheese: Place slices of cheese on the toast and melt under a broiler or in the microwave.
o Tomato and Basil: Spread a thin layer of cream cheese, top with sliced tomatoes, and sprinkle with fresh basil, salt, and pepper.
Serving Suggestions:
• Serve the toast warm.
• Pair with a side of fresh fruit or a small salad for a more complete meal.
• Enjoy as a simple breakfast, snack, or light meal.

Nährwertangaben 
Portionsgröße  57 g | ml
Menge pro Portion  156
653
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.6g 3%
Gesättigte Fettsäuren  0.4g 2%
Natrium 270mg 12%
Gesamte Kohlenhydrate  27g 10%
Ballaststoffe  2.3g 8%
Zucker  3.3g
Protein  6.1g 12%
Vitamin D 0mcg 0%
Kalzium 71mg 5%
Eisen  2.1mg 11%
Kalium 80mg 2%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.234 mg 20%
Riboflavin [B2] 0.144 mg 11%
Niacin [B3] 3.186 mg 20%
Pantothensäure [B5] 0.467 mg 9%
Vitamin B6 0.063 mg 4%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 56.43 mcg 0%
Vitamin C 0.114 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0.108 mg 1%
Vitamin K 2.793 mcg 2%
Betain 48.564 mg 0%
Cholin 10.659 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  27.1 g 10%
Sugars 3.3 g 7%
Ballaststoffe  2.3 g 8%
Carbohydrate 0 0%
Netto-Kohlenhydrate 23.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0 g 0%
Arginin 0 g 0%
Asparaginsäure 0 g 0%
Cystein 0 g 0%
Glutaminsäure 0 g 0%
Glycin 0 g 0%
Histidin 0 g 0%
Isoleucin 0 g 0%
Leucin 0 g 0%
Lysin 0 g 0%
Methionin 0 g 0%
Phenylalanin 0 g 0%
Prolin 0 g 0%
Serin 0 g 0%
Threonin 0 g 0%
Tryptophan 0 g 0%
Tyrosin 0 g 0%
Valin 0 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 71.25 mg 5%
Kupfer 0.09 mg 10%
Fluorid 0 mcg 0%
Eisen  2.05 mg 11%
Magnesium 23.37 mg 6%
Mangan 0.58 mg 25%
Phosphor 73.53 mg 6%
Kalium 80.37 mg 2%
Selen 16.42 mcg 30%
Natrium 269.61 mg 12%
Zink 0.59 mg 5%
andere
Nährstoff Menge  DV
Wasser 20.064 g 0%
Asche 1.146 g 0%