Gorgeous CSA Photos and my Kalesagnia - A Kale and Mushroom Lasagna

First the veggies.  Isn't this why you are visiting after all?

Eggplant and Daikon

Edible Flowers (a present from Vivian) and Carrots

Beets, Cilantro, Spinach and three types of Lettuce

 Purple Onion, Broccoli, Collards, Peppers

 Butternut and Citrus  

  

Cauliflower 

A while ago I had a Crockpot Disaster.  I tried to make a vegan lasagna with it and the result-crunchy, uncooked lasagna noodles on top and super mushy filling-was disgusting.  This is one of those instances where an altered recipe totally flopped.

Luckily persistence paid off as I gave it another go with my very own recipe and was met with success!  I made a few changes-the lasagna cooked in the oven rather than the Crockpot, tofu wasn’t used as a replacement for cheese and the filling was made with fresh kale from the farm.  By topping the lasagna with only a bit of vegan mozzarella instead of all the heavy cheese baked inside, the flavor of the fresh veggies really shone through (feel free to top with regular shredded mozzarella if you eat dairy.)

Somehow this lasagna manages to be both comforting and light and flavorful-the perfect combo in my eyes-and a great way to use fresh CSA produce.

Kalesagnia

Serves 6

Gluten and Dairy Free, Vegan

Printable Recipe

Ingredients
1 Tbsp olive oil
1 onion
4 cloves garlic
1 bunch kale, washed and de-stemmed
1 pkg Baby Bella mushrooms
Sea salt, fresh ground pepper and garlic powder, to taste
1/4 cup julienned sun-dried tomatoes (packed in oil - drain well)
1 jar pasta sauce of choice
1 10 oz pkg no boil, gluten free rice lasagna noodles, such as De Boles

1/3 cup shredded vegan mozzarella, such as Daiya

Directions
1. Preheat oven to 350F; preheat 1 Tbsp olive oil in a large skillet over medium high heat.

2. Quarter onion and add to food processor and pulse to chop. Add chopped onion to preheated skillet, season with dash of salt and stir. While onion cooks, add kale, garlic and mushrooms to processor and pulse to chop. ** Add to skillet with onion, add sundried tomatoes and season with salt, pepper and garlic powder-taste and adjust seasonings if necessary. Cook until softened, about 5 to 7 minutes.

3. Spray a 9x13 pan with cooking spray, spoon a thin layer of pasta sauce on bottom of pan, top with a layer of noodles, breaking as needed to fit. Top with half the kale mixture then repeat layers. Bake for 45 minutes, top with cheese and bake an additional 15 minutes. Remove from oven and cool 10 minutes. **

**Half can be frozen by dividing mixture into two 8x8 pans, letting half cool and covering well with foil.  Do not add cheese until baking.  Freeze for two to four weeks. To bake, bring to room temp as the oven preheats to 350F.  Bake as directed.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 241.1
Total Fat 2.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 223.1 mg
Potassium 478.7 mg
Total Carbohydrate 54.7 g
Dietary Fiber 3.6 g
Sugars 2.6 g
Protein 7.4 g

Vitamin A 177.5 %
Vitamin B-12 0.3 %
Vitamin B-6 10.0 %
Vitamin C 51.2 %
Vitamin D 9.0 %
Vitamin E 3.2 %
Calcium 9.2 %
Copper 15.2 %
Folate 5.6 %
Iron 25.4 %
Magnesium 5.8 %
Manganese 19.7 %
Niacin 23.2 %
Pantothenic Acid 8.3 %
Phosphorus 7.7 %
Riboflavin 16.8 %
Selenium 7.5 %
Thiamin 29.4 %
Zinc 3.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Walnut-Tofu Loaf

It was Christmas Eve, and the family gathered around the table to enjoy some Butt.  Most families might have turkey or roast or ham-but no, my family celebrates with a nice slab of Butt-smoked on the Big Green Egg.

This year I decided I didn't want to eat Butt.

I got all the looks and eye rolls. 

Family: How can you not want the Butt?!

Me: I don't know, I just don't feel like eating Butt this year.  It's too heavy.

Family: But it's juicy and delicious. We ALL love the butt.

Me: Look, maybe I'm weird, but I just don't want to eat it.  I brought this lovely Walnut-Tofu Loaf.

More eye rolling and imitations of looking nauseous and throwing up ensue. 

Ewwww TOFU. 

Tofu is apparently much grosser to eat than Butt.

I did notice that everyone had a taste of my loaf though-just for confirmation purposes that it wasn't nearly as good as Butt.  Much to their surprise, everyone commented that it was actually good.

I congratulated myself for getting kudos on my tofu loaf from a bunch of Butt eaters.

This loaf was super easy to make-it sounds like a lot, but it took under 30 minutes to prep using my food processor to chop the veggies; and, leaving it uncooked overnight in the fridge worked out well, as the flavors has more time to work into the tofu.  And leftovers?  Don't even get me started!  I made a gorgeous loaf sandwich with a slather of my holiday roasted garlic-maple mustard, a bit of reduced fat Vegenaise and some fresh lettuce from the farm.  On the side were some fresh peas we harvested by hand (also from KYV farm), simply sautéed in some Earth Balance, sea salt, fresh ground pepper and garlic powder.

Walnut-Tofu Loaf

Inspired by Aine McAteer at Oprah

Serves 8

Vegan, Gluten Free

Printable Recipe

Ingredients

2 Tbsp extra-virgin olive oil
1 large onion, diced
Pinch sea salt
3 cloves garlic , minced
3 medium-size carrots , finely diced or grated
1 handful yum yum peppers,  (or red bell pepper , finely diced)
6 pieces oil-marinated sun-dried tomato
1 tsp dried sage
1 tsp dried thyme 
Grated zest of 1 lemon
1 block firm organic tofu, pressed of water
1/2 cup gluten free bread crumbs (or regular)
1/2 cup chopped walnuts
1/4 cup minced flat-leaf parsley

Seasonings
1 tsp vegan Worcestershire
1 Tbsp white miso
1 Tbsp Braggs Liquid Aminos (tamari or soy sauce)
1 Tbsp coarse ground mustard
1 Tbsp lemon juice
Freshly ground black pepper

Directions

1. Preheat oven to 375F.

2. Heat 1 Tbsp olive oil in a large skillet over medium high heat; add onions and a bit of sea salt, sauté about 1 minute.  Add garlic through lemon zest and sauté an additional 5 minutes. Set aside in a large bowl.

3. Whisk the seasonings together in a small bowl; add to the veggie mixture.  Crumble the tofu into the same bowl and add the breadcrumbs, walnuts and parsley and mix well.  Spray a loaf pan with organic non-stick spray and press in mixture.  Drizzle remaining 1 Tbsp olive oil over top evenly. **

4. Bake, uncovered, for about 35 to 40 minutes or until top is browned.

** The loaf can be made ahead and stored overnight until baking.  Simply complete through step 3, cover and refrigerate.  When ready to bake, let the loaf sit out until it comes to room temp (about 30 minutes or so while you preheat oven to 375F) and then proceed to step 4.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 217.6
Total Fat 16.6 g
Saturated Fat 2.0 g
Polyunsaturated Fat 8.1 g
Monounsaturated Fat 5.4 g
Cholesterol 0.0 mg
Sodium 436.2 mg
Potassium 469.4 mg
Total Carbohydrate 17.7 g
Dietary Fiber 4.6 g
Sugars 2.6 g
Protein 12.0 g

Vitamin A 102.8 %
Vitamin B-12 0.0 %
Vitamin B-6 13.7 %
Vitamin C 82.8 %
Vitamin D 0.0 %
Vitamin E 6.6 %
Calcium 41.3 %
Copper 23.3 %
Folate 12.9 %
Iron 16.1 %
Magnesium 17.1 %
Manganese 65.7 %
Niacin 6.8 %
Pantothenic Acid 3.5 %
Phosphorus 18.6 %
Riboflavin 7.7 %
Selenium 19.2 %
Thiamin 13.5 %
Zinc 10.2 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Best Thing About Christmas

The best thing this Christmas is seeing the magic through our three year old's eyes, with a whispered "oh.....my.....gosh".

Happy Holidays

Florida Coconut Thai Fish Packets

I will admit there are days I look in my fridge and no inspiration comes.

Ha who are we kidding, that’s almost every day.

But yesterday, inspiration struck in the form of parchment paper packets.  I found the basic recipe in Clean Eating, but chose to use my dad’s fresh caught fish and the seasonal veggies I got from my CSA.  It was so easy that I’ll be doing a lot more packets going forward-even veggie only ones. 

Mind you, they weren’t pretty-between the over stuffing of fresh veggies, the light coconut oil separating/not coming out smooth and then leaking out the sides, and finally, the ends....at the last minute I asked myself what the heck I was going to secure the ends with. I could have used toothpicks possibly, and I couldn’t find paperclips, so I went with safety pins. Very resourceful, I felt.

Even with a few mishaps, the result was completely mouth watering.

The steam from the packets produced tender veggies and flavorful fish without lots of fat and calories.  So grab yourself some parchment paper and get cookin!

Florida Coconut Curry Thai Fish Packets

Inspired by Clean Eating, Jan/Feb issue, Amy's Thai Style Coconut Curry Hailbut Packets

Serves 4

Printable Recipe

Ingredients

4 40z fillets of white fish of choice (I used fresh caught flounder my dad caught.)

Sea salt and fresh ground pepper, to taste

1 14oz can light coconut milk

½ red onion, thinly sliced

Handful yum yum peppers, sliced (or 1 bell pepper, any color, seeded and chopped)

1 large head broccoli, crown chopped and stem sliced

2 cups snow peas

1 bunch green onions, chopped (extra reserved for garnish)

½ cup basil, torn

½ cup chopped fresh culantro or cilantro
1 lime, sliced

1 tsp curry powder

red pepper flakes, to taste

Directions

1. Preheat oven to 400F.  Cut four 15 inch squares of parchment paper.
2. Lay each fillet on a piece of parchment paper and season with salt and pepper. Pour half the coconut milk over fillets, divided evenly.
3. Layer red onion through red pepper flakes.  Pour remainder of coconut milk over top, dividing evenly over fillets.
4. Fold top and secure ends. (All I had was a few safety pins.)
5. Cook 15 to 17 minutes until the fish is opaque.
6. Open packets and slide onto plate.

Nutrition Facts
4 Servings
Amount Per Serving


Calories 242.1
Total Fat 5.1 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.2 g
Cholesterol 46.5 mg
Sodium 160.8 mg
Potassium 1,346.3 mg
Total Carbohydrate 14.9 g
Dietary Fiber 6.9 g
Sugars 3.0 g
Protein 36.5 g

Vitamin A 86.2 %
Vitamin B-12 25.9 %
Vitamin B-6 42.3 %
Vitamin C 332.9 %
Vitamin D 0.0 %
Vitamin E 22.2 %
Calcium 29.4 %
Copper 7.7 %
Folate 34.5 %
Iron 18.5 %
Magnesium 43.0 %
Manganese 27.2 %
Niacin 47.8 %
Pantothenic Acid 14.8 %
Phosphorus 44.8 %
Riboflavin 19.5 %
Selenium 82.6 %
Thiamin 14.0 %
Zinc 9.6 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Twelve Veggies of Christmas

First we brought to you the tale of Old McFrancisco had a Farm.


And now my three year old and I bring to you....the Twelve Veggies of Christmas.

Happy Holidays from FCC!

On the first day of Christmas, right from KYV,

A Wonderful Kohlrabi. 

The second day of Christmas, right from KYV,

Two Yum Yums and a Wonderful Kohlrabi.

The third day of Christmas, right from KYV,

Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the fourth day of Christmas, right from KYV,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

  

On the fifth day of Christmas, right from KYV,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the sixth day of Christmas, right from KYV,

Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the seventh day of Christmas, right from KYV,

Seven Chinese Broccoli, Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the eighth day of Christmas, right from KYV,

Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the ninth day of Christmas, right from KYV,

Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the tenth day of Christmas, right from KYV,

Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the eleventh day of Christmas, right from KYV,

Eleven Tender Lettuce, Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the twelfth day of Christmas, right from KYV,

twelve Fresh Root Veggies, Eleven Tender Lettuce, Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,

Five Broccoliiiiiii,

Four Collard Greens, Three Red Beets, Two Yum Yums

and a Wonderful Kohlrabiiiiiiii.

Sunday Morning Pumpkin Pie Pancakes - Gluten, Egg and Dairy Free!

We have now declared Sunday Morning the official "pancake day".  These were so delicious...light, golden crisp outside, slightly sweet and a gentle spice from the pumpkin pie spice.  Perfection. My daughter asked for seconds.

I had tried to make her gluten free pancakes in the past, and I'll be the first to admit, they were somewhat crappy.  I would go through mixing all the flours and spend all this time mixing the batter and sure enough, she wouldn't eat them.

At our last campout we ate breakfast at the Manatee Cafe in St Augustine.  It's a little hole in the wall place that has some of the best food I've tasted; they use fresh and high quality ingredients, and have quite a few vegan and vegetarian options.  When we asked if they could make egg, dairy and gluten free pancakes, and they said YES, we were floored.  She actually ate them!  I asked them for the recipe and the waiter said it was the Bob's Red Mill mix.

Channeling my inner Sandra Lee, I used a semi-home made shortcut and whipped these up yesterday.  They were met with such success that we can't wait until next Sunday.

Top these with whatever you like.  I used bananas, real maple syrup and some whole flax seeds for crunch.  Enjoy!

Sunday Morning Pumpkin Pie Pancakes

Serves 4 (2 pancakes each)

Printable Recipe

Ingredients

1 1/2 cups Bob's Red Mill Gluten Free Pancake Mix
1 recipe egg replacer, such as Ener-G (or 1 large egg)
3/4 cup rice milk (or milk on hand)
1 Tbsp oil
1/4 tsp pumpkin pie spice
1 tsp vanilla

Directions

1. Mix all ingredients together.

2. Spray skillet with non-stick spray and heat over medium high heat; pour about 1/4 cup batter into skillet.  When first side browns, flip and cook second side.

Nutrition Facts

4 Servings
Amount Per Serving

Calories 248.0
Total Fat 4.2 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 2.7 g
Cholesterol 0.0 mg
Sodium 554.2 mg
Potassium 14.4 mg
Total Carbohydrate 37.6 g
Dietary Fiber 2.0 g
Sugars 3.1 g
Protein 8.0 g

Vitamin E 3.7 %
Calcium 8.8 %
Folate 4.2 %
Iron 6.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Super Easy Chili and a Vegan Food Find!

I live in a hybrid home.  The Liger of meal preferences, if you will.

What’s a liger you ask? “It’s pretty much my favorite animal. It’s like a lion and a tiger mixed…bred for its skills in magic.

But I digress.

We are a typical American family I guess-I don’t cook a base of meals from one culture and we all have different preferences.

I don’t eat meat and I’m trying to cut out dairy (which I’ve found difficult only when traveling). Hubby eats what would be the opposite of vegetarian food.  Daughter likes most everything but is allergic to dairy, eggs, wheat, soy, peanuts, walnuts, cod and Zyrtec. 

So what is a working mom to do when she gets home on a pre-Christmas work day with presents still to buy and wrap, Christmas cards that are apparently due to now arrive four days after Christmas, family Christmas photos to take, a gingerbread house to be made with Nana (it’s tradition.  Ok I’ll fit that in somewhere.), mustard to make for gifts and wants to cook preservative free, non-“mechanically separated”, hydrogenised, homogenized, hydrolyzed dinner for a family that has different needs and preferences?

Cook chili. 

Here is mine.  Amy’s Medium Chili. 


A little heat. GREAT combo of spices.  Filling. Love it!

And the rest of the family.   Grass fed, free range organic beef, fire roasted tomatoes, beans and actual seasonings.  No judgment my vegan friends-I haven't managed to turn my family in to vegetarians, but, unbeknownst to them, I do sneak some vegetarian/vegan meals in here and there. heheheh.

Dawn's Super Easy Chili

Serves 6 (completely estimating but I think it's about 1 cup)

Printable Recipe

Gluten Free 

Ingredients

2 Tbsp olive oil

1 lb grass fed, free range, organic ground beef, I used Maverick Ranch

1 onion, chopped

3 cloves garlic, crushed

1 14.5 oz can fire roasted tomatoes, I used Muir Glen

1 can un-drained red kidney beans, I used Eden Organic

1 cup organic, free range chicken broth, I used Pacific Foods

 

Seasoning mix

½ tsp Cajun seasoning mix, I used Frontier

2 Tbsp chili powder

¼ tsp cumin

1/8 tsp ground chipotle

¼ tsp oregano

Directions

1. Heat 1 Tbsp olive oil in a stock pot over medium high heat; add beef and cook until browned, about 7 to 10 minutes.  Remove beef from pan and drain fat in colander. 
2. Add 1 Tbsp olive oil and re-heat pan.  Cook onion until translucent, about 5 minutes, lower heat and add garlic, cook an additional minute.
3. Add seasoning mix and cook, stirring constantly 1 minute; add beef back, beans and all remaining ingredients.  Simmer 5 minutes or until thickened to desired consistency.

Nutrition Facts

6 Servings
Amount Per Serving


Calories 238.7
Total Fat 16.4 g
Saturated Fat 5.5 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 8.6 g
Cholesterol 43.4 mg
Sodium 448.5 mg
Potassium 264.4 mg
Total Carbohydrate 9.7 g
Dietary Fiber 2.4 g
Sugars 2.7 g
Protein 12.5 g


Vitamin A 4.2 %
Vitamin B-12 23.5 %
Vitamin B-6 9.9 %
Vitamin C 18.0 %
Vitamin D 0.0 %
Vitamin E 3.5 %
Calcium 3.3 %
Copper 5.1 %
Folate 2.7 %
Iron 11.2 %
Magnesium 3.5 %
Manganese 7.6 %
Niacin 17.7 %
Pantothenic Acid 2.6 %
Phosphorus 11.3 %
Riboflavin 8.5 %
Selenium 14.6 %
Thiamin 3.0 %
Zinc 15.6 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

1 lb grass fed, free range, organic ground beef, I used Maverick Ranch

1 onion, chopped

3 cloves garlic, crushed

My dinner at Scalini Fedeli and a Simple Lunch-Broccoli and Pigeon Peas with Pasta, Sea Salt and Garlic Topping

Last week was my second trip to Jersey for work.

The big plan had been to drive into the city on Wednesday but after a really long work day- the weather, gloomy and rainy-we ended up debating on where to eat locally.

We scrolled through the pamphlet of local restaurants provided by the hotel and settled on an Italian restaurant called Scalini Fedeli in Chatham, NJ.

The two men in the group drove there straight from work and the ladies went back to the hotel to freshen up.

When we arrived at an old house converted to a restaurant, the hostess took our coats before we walked in to find the two guys awkwardly sitting at alternate sides of an eight person table, gripping their drinks in the most manly fashion they could muster.

This was probably because the decor was-shall I say-romantic. Low lighting, candles, "Its interior features high vaulted ceilings, antique pine floors, and a sense of style, which evokes a distinctly Tuscan feel.", apparently created with a female touch.

We stopped in our tracks to laugh for a minute or two before joining them because they just looked so awkward.  As we opened the menu immediately we noticed there were no prices.

Uh oh.  We aren't allotted that much for company meal allowance.

Diane said I'm not comfortable with this.

We went back and forth, debating on whether to stay, for what seemed like 15 minutes-meanwhile the poor bread waiter, leaning over me with a basket of fresh, homemade bread and tongs, was asking me if I wanted rye or multigrain.

Um...I'm not sure.  I looked around, eyes darting back and forth as we are still debating.  There aren't many people in the restaurant so it would be glaringly obvious if we got up and walked out.

Oh jeez. My hand went towards the basket and away from the basket while he looked at me with a, lady, for God's sake it's just a piece of bread, look on his face. 

Finally I stammered, Um, can you please just give us a minute?

The bread man looked semi disgusted about my indecision with taking a damn piece of bread, unaware of the debate going on at the table.

Finally, the sales guy in our group, David, convinces us all to stay for the $52 prix fixe menu consisting of a choice of appetizer, main and dessert, reasoning that if we had made it into NYC, it would have been even more expensive.

As soon as the pre-appetizer of a single shrimp in a buttery Dijon sauce with fresh peas came out, we knew it would be worth every penny. We all had to refrain from licking the plate. 

The menu featured fresh pasta, savory sauces and unique desserts-it one of the best meals I have ever had actually.  At the end the waiter asked, most embarrassingly, was it worth it? Why yes it was.

 

Friday I got home after a smooth flight, completely exhausted and so thankful to be home.  I have to hand it to any of you that have to travel a lot.  It's just not for me.

Saturday at lunch, the dreaded indecisiveness hit me again. I'm hungry, what the heck should I eat?

I went and opened the fridge door and stared in until it started beeping at me.  

Then I walked over to the pantry and stared in there. 

And back to the fridge I went, finally pulling out what was in front of me.

This time it was broccoli, pigeon peas and some pre-cooked rice pasta as I contemplated what I could do with it to make a meal.  Sometimes the simplest and delicious meal is right in front of you, without a ton of prep work and cooking.  Like this dish of broccoli, pigeon peas and pasta.

Broccoli and Pigeon Peas with Pasta, Sea Salt and Garlic Topping

Serves 2

Gluten Free, Vegan

Printable Recipe

Ingredients

1 head broccoli

1 cup pigeon peas

1 cup cooked rice pasta (or pasta of choice)

2 Tbsp nutritional yeast (or grated parmesan)

1/8 tsp sea salt

1/4 tsp garlic powder

2 tsp olive oil

Directions

1. Steam broccoli and pigeon peas for about 17 minutes or until destired tenderness.

2. Meanwhile, mix nutritional yeast through olive oil in a small bowl.

3. Divide broccoli, pasta and sea salt mixture between two bowls.  Enjoy unshelled peas as you would edammame; biting peas out from shell.

Nutrition Facts

2 Servings

Amount Per Serving

Calories 361.5

Total Fat 7.3 g

Saturated Fat 1.2 g

Polyunsaturated Fat 1.1 g

Monounsaturated Fat 3.7 g

Cholesterol 0.0 mg

Sodium 294.6 mg

Potassium 1,520.6 mg

Total Carbohydrate 60.6 g

Dietary Fiber 17.7 g

Sugars 0.0 g

Protein 20.9 g

Vitamin A 93.8 %

Vitamin B-12 66.5 %

Vitamin B-6 266.3 %

Vitamin C 472.2 %

Vitamin D 0.0 %

Vitamin E 27.9 %

Calcium 18.7 %

Copper 21.1 %

Folate 108.3 %

Iron 25.1 %

Magnesium 31.2 %

Manganese 58.4 %

Niacin 160.5 %

Pantothenic Acid 23.9 %

Phosphorus 38.6 %

Riboflavin 306.7 %

Selenium 32.5 %

Thiamin 348.8 %

Zinc 23.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.