Jul 302014

 Your alarm wakes up out of a dead sleep and you hit the snooze button…. four times. Finally you drag yourself out of bed, get dressed and when you walk out the door a wall of heat and humidity hits. It is time to fight back naturally with hydrating FOODS for Summer.

Hydrating Foods

Hydrating Foods

Recently I led a workshop at Native Sun about fighting summer fatigue and having more energy naturally.  The research is so surprising, I just can’t keep it to myself!.

Interestingly, one of the primary ways to fight back is through proper hydration, and hydrating foods should always be first on your list. The chart above shows some top hydrating foods. One of the BEST and simplest salads to hydrate is mixture of fresh berries, cucumber and watermelon.

Now let’s talk about the effects of dehydration.  Dehydration impairs your thinking, digestion, energy, how you move, aches and pains and can even age your skin.  It can be one of the main reasons for headaches, dizziness and irritability.

Taking in too little fluid is a major cause – your body loses fluid and electrolytes. Electrolytes are minerals in your body fluids that carry an electric charge. Why is this important? Because they affect the acidity and pH balance in your body, they regulate the amount of water you retain, and they are not found in water. They are in natural sodium, calcium and potassium to name a few.

Water Content of Fruits and Vegetables


In turn, one great way to hydrate properly in the summer is not only through water, but also through sodium balance!

The right kind of sodium is key to proper body function. It keeps fluids in balance, maintains blood pressure, digestion and metabolism, supports muscles and nerves, and is key for calcium absorption. It has even been called the “youth mineral” because of it’s benefits for our joint and ligaments – keeping them young and healthy.

A word of caution when it comes to sodium balance and endurance athletes or anyone working outside in the heat – you are at higher risk of hyponatremia. Hyponatremia is when your blood sodium falls below a level 135 of milliequivalents per liter (mEq/L). According to the National Institute of Health, the normal range is 135 to 145 mEq/L from depleting your sodium stores through sweat and drinking too much water. Because you lose sodium through sweat, drinking too much water during endurance activities, such as marathons and triathlons, can dilute the sodium content of your blood.

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Don’t simply add table salt.

Table salt (NaCL) is mined from underground salt mines, processed, refined and stripped of the natural sodium and then anti-caking agents are added. What you want is the true organic sodium (Na). Most Americans are actually deficient in Na and consume way too much NaCl. While table salt stores in our bodies, any excess in natural sodium will be excreted.

Instead of adding table salt to your diet, add some foods that naturally contain sodium. Natural sea salt, fruits and vegetables.

  • Beets 65 milligrams sodium per beet
  • Celery and Carrots 50 milligrams in one stalk or one carrot
  • Spinach 125 mg per cooked cup
  • Swiss chard 300 mg per cooked cup
  • Also, asparagus, barley, lentils, coconut, okra, kale, raisins, red cabbage
Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

The organic sodium in these foods actually alkalizes the body and helps neutralize acidity from fried foods, meats, cheeses, alcohol and any processed foods etc. Without organic sodium, our bodies are clever, they will neutralize the acid from the mineral stores in our bodies – including our bones.

Finally, add Omega 3′s to your diet. Many people think flax when they think Omega 3′s; however, flax is a phytoestrogen like soy, and can alter the body’s hormone balance. The best form of plant based Omega 3 I have found is milled chia. I eat two tablespoons daily of a blend called Mila and have been doing so for three years. Mila specifically has been cleaned of mold, dirt and insect pieces that you find in generic chia. It is then carefully milled, or sliced open, to create more surface area for your body to suck up the nutrients. Finally, each crop is tested for nutrient content and blended for consistent levels of fiber, Omega 3 and other vitamins and nutrients. The fats in Omega 3 foods hold on to hydration in the body and help it from being excreted. Chia has extreme absorption qualities and can absorb many times it’s weight in liquid, keeping you hydrated longer. If you have ever heard of the book Born to Run, chia is the food utilized by the Aztec Indians of the Copper Canyon. They would take chia on their long and arduous runs for nutrition and hydration!

* Info on Mila * To try some use US11065661 * Video *

Have you heard of these ideas on fighting fatigue, tiredness and dehydration? What are some of your tips?

If you liked this post, please comment and share with others!

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Vegan, Gluten Free
Serves 2
Printable Recipe


1 cup non-dairy yogurt
1 pint fresh berries
2 Tbsp milled chia such as Mila
Sprinkle of natural sea salt


1.  Pour 1/2 cup yogurt into each bowl; top with 1 Tbsp Mila; divide the berries evenly; sprinkle natural sea salt.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 142.3
Total Fat 5.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 188.5 mg
Potassium 109.6 mg
Total Carbohydrate 16.3 g
Dietary Fiber 7.1 g
Sugars 8.2 g
Protein 8.0 g

Vitamin A 1.5 %
Vitamin B-12 0.0 %
Vitamin B-6 1.3 %
Vitamin C 19.7 %
Vitamin D 0.0 %
Vitamin E 3.6 %
Calcium 0.5 %
Copper 2.2 %
Folate 1.1 %
Iron 3.7 %
Magnesium 6.4 %
Manganese 10.2 %
Niacin 1.3 %
Pantothenic Acid 0.7 %
Phosphorus 6.3 %
Riboflavin 2.1 %
Selenium 0.6 %
Thiamin 2.3 %
Zinc 0.6 %

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

Jul 102014

Fresh summer produce gave me the idea for this Easy Vegan Three Bean Salad. There is nothing better than vine ripened tomatoes, hearty edamame and garbanzo beans, and crisp-tender green beans dressed simply with olive oil and sea salt.

Perfect Pot Luck Salad!

Perfect Pot Luck Salad!

For cookouts, beach days, and everyday life, this is the PERFECT summer base salad. What is a base salad? Something you can add to; sautéed tofu, cashew cheese, or any protein or cheese you like.

July 4th was a whirlwind.

There was lots of time for fun and a few points of reflection.

The holiday kicked off with a cookout, followed by a beach day complete with paddle boarding and body surfing, and later that evening we watched our daughter see fire works for the first time on the boat….now THAT was cool.  There was even an unexpected limo ride the next day!

We were at our second cookout of the weekend, when suddenly there was a limo at the front door. Our friend’s landscaper/part owner of a new restaurant had sent a limo by to fetch us to enjoy food and drinks at his new place.

Then the unthinkable happened.  I got a call from my mom who had been rushed to the emergency room with chest pain.

With thoughts of my Dad‘s sudden passing in my head, I drove to the hospital. After many tests and a weekend of hospital food, she was diagnosed with severe gastrointestinal issues (not from the hospital food, but that’s a whole other story). Since she never complains about aches and pains, the pain must have been really bad at the time.

On the way home I reflected how fragile life is. After losing Dad so suddenly, I could clearly see the possibility of losing both my parents, and what was left was devastating. It made me so grateful that she is ok and back home and that I have been able to make the changes I had yearned for – leaving Corporate America, becoming self-employed, loving every minute with my small daughter and relishing the ability to be creative. Every. Day.

Has it been easy? Not always. But worth it? Yes.

I further reflected on what kept me where I was for so long.


Fear that I might fall flat on my face, fear that I might be embarrassed, fear that I would have to work so hard and hate it, fear of failure.

There’s an old saying, if you love what you do, you never have to work a day in your life. 

It is SO true. Yes I work hard, but I enjoy every day now.

And guess what else I found out. Failure is part of success.

You miss 100% of the shots you don’t take. ~ Wayne Gretzky

This is my wish for you. Live every day as if it is your last. If you don’t like where you are in life now, begin to take steps to change it. Don’t stay where you are out of fear. Turn off the TV. Read books that will help you in life, like How to Win Friends and Influence People. Study people like Marie Forleo and Tony Robbins. Get up early, start dreaming, planning and taking action. Take a chance, let yourself fail, get back up and keep on going.

Don’t wait.

And while you’re dreaming, I have the perfect salad to fuel you.

Are you where you want to be? Do you have changes you need to make in life? What is holding you back?

Easy Vegan Three Bean Salad

Easy Vegan Three Bean Salad

Three Bean Salad

Serves about 10 rounded 1/2 cup servings
Vegan, Gluten Free
Printable Recipe


1 pint cherry or grape tomatoes, halved or quartered
1 can garbanzo beans, drained and rinsed
12 oz fresh green beans
12 oz shelled edamame
2 green onions, sliced
1/4 cup red onion (optional)
1/4 to 1/2 tsp coarse ground sea salt
1/8 to 1/4 tsp fresh ground pepper
2 to 3 Tbsp good quality extra virgin olive oil
1 Tbsp fresh lemon juice


1. Steam green beans until crisp-tender; about 10 minutes; remove from steamer and run under cold water and let drain. Cut into bite sized pieces.

2. Mix all ingredients in a large bowl. Toss well.

Nutrition Facts
10 Servings
Amount Per Serving

Calories 151.6
Total Fat 5.8 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.1 g
Cholesterol 0.0 mg
Sodium 234.8 mg
Potassium 233.4 mg
Total Carbohydrate 18.7 g
Dietary Fiber 4.1 g
Sugars 0.8 g
Protein 7.3 g

Vitamin A 13.0 %
Vitamin B-12 0.0 %
Vitamin B-6 14.1 %
Vitamin C 18.2 %
Vitamin D 0.0 %
Vitamin E 3.9 %
Calcium 6.2 %
Copper 6.7 %
Folate 12.6 %
Iron 9.7 %
Magnesium 6.6 %
Manganese 20.1 %
Niacin 2.7 %
Pantothenic Acid 2.6 %
Phosphorus 6.5 %
Riboflavin 4.0 %
Selenium 2.4 %
Thiamin 4.2 %
Zinc 4.2 %

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

Three Bean Salad 

Jul 012014

My sunny state of Florida is such a great place for plant-based food lovers to indulge. Those of us that live here know this well; however, I have many followers that live outside the state and I encourage you to visit and taste what we have to offer! Tasting Florida

This part of the world is a real melting pot for different cultures, which presents itself in the richly varied types of dishes that can typically be found in Florida. There are tons of inexpensive options for traveling to Florida, many times last minute deals are readily available, and securing one of these flights means that visitors to Florida will have extra money to spend sampling the state’s many delicious dishes.

Seafood Alternatives
The Florida Keys region is famous for its seafood; however, there are lots of options for those of us on a plant based diet that are concerned about ocean sustainability. Try delicious black beans and rice, fresh salsas, and vegan options such as tofu or tempeh. Ballyhoo’s in Key Largo has a entire vegan menu!



Photo credit to Ballyhoo’s

Swamp Cabbage
This simple yet delicious vegetable dish is made from the core of the sabal palm tree, which can be found growing all over Florida. The vegetable is boiled with cabbage and served with tomatoes and cream; however, soy or coconut creamer could be easily substituted here and would be even more delicious!

Swamp Cabbage

Swamp Cabbage

Creative Commons Photo Credit

Key Lime Pie
People who have a sweet tooth are sure to love this local dessert, which originated in the Florida Keys. Normally this dessert is made with lime, sweetened condensed milk and egg yolk, which is whipped together and then cooked in a pie crust. After cooking, the key lime pie is topped with meringue, but you can save your arteries and try a delicious VEGAN version at the Café in Key West.

Vegan Key Lime Pie

Vegan Key Lime Pie

Creative Commons Photo Credit

Locally grown fruit and vegetables such as strawberries, boiled peanuts, grits and okra are popular snacks in Florida that can be eaten at any time of the day or night. They are sold at roadside stands throughout the state of Florida.

Boiled Peanuts

Boiled Peanuts

Creative Commons Photo Credit

One of the most exciting parts of travelling to new countries and exploring new cultures is trying all of the authentic food and culinary delights from the independent local outlets. Florida certainly has plenty to offer.

 Posted by at 7:12 pm
May 292014

Created just for you - Cleansing Life Classes! Let me tell you a little story about how these came about and share a video of what they are.

Cleansing Life

Cleansing Life

(Beautiful Photo Source)

See all the info here, the calendar of dates and recipe at the Cleansing Life Page

I think back to when my daughter was born. Her brand new skin soaking up everything she came in contact with.

Diligently I cleaned the bath tub with Tilex, Comet, Clorox or other cleaning products – thinking that I needed to keep germs away from her.


Little did I know, many cleaning products contain chemicals such as chloroform, formaldehyde and benzene – linked to reproductive disorders, asthma, and even cancer, and the likelihood of completely rinsing these toxins away is very low. My daughter was then soaking in a warm bath – essentially absorbing any of the remaining toxins like a sponge.



The next time I cleaned, I stepped into the shower and inhaled that clean smell, thinking it smelled….clean, right?

Have you heard how many toxins we absorb through our feet? Any cleaning chemicals that the shower was rinsing down the drain was ending up right at my feet and I was breathing in the fumes.

Later at the grocery store I remember standing in the cleaning product aisle at the grocery. Before turning down the aisle I could already smell the chemicals.  When I stood there, staring at the dozens of options, a second fact hit me (other than almost passing out from the fumes). The price. Have you seen the prices of cleaning products nowadays? Outrageous!

And finally, the environmental impacts of these toxins are vast.
I just got back from a trip to Manatee Springs State Park last weekend. There had been some flooding so there was no swimming allowed. This spring was literally black with grunge. We were allowed to go kayaking and the sludge stuck to the kayaks when we got out took 20 minutes to scrub.  The rangers said the grunge was from pesticides, fertilizers, toxic cleaning products, oils etc. that leeched into the waterway.



According to the EPA, “Ingredients containing phosphorus or nitrogen can contribute to nutrient-loading in water bodies, leading to adverse effects on water quality.”

I started researching. As I did so, I became more and more upset – wondering how can these toxins be allowed into our grocery stores? Not just cleaning products, but beauty products with coal tar, somatic cells in dairy, toxins in sunscreen, formaldehyde in new carpet and furniture….the list goes on and on. When I found out what many of these toxins do in our body I decided something has to be done. The current state is unacceptable.

I furthered my research for months and months, compiling the information took even longer. I edited and experimented and found the answer. Cleansing Life Classes!

You may have seen my simple guide to organic essential oils….that was one of the top read posts ever on my blog.
There is a huge need for this.

Let’s do this! Learn the realities! Become outraged! Join my crusade against companies lining their pockets by taking the easy and cheap way out and let’s make the world better for our kids and future generations.

See all the info here, the calendar of dates and recipe at the Cleansing Life Page

I need your help!

What times and days work best in your schedule?
Which classes seem the most valuable in your life?
I may even consider doing some hands on webinar recipe classes. Participants in the small group would get a grocery list and would be able to have active participation in the webinar. Would that be valuable?

Post your comment here or email me at dawn (at) floridacoastalcooking.com

It’s a LOT of information to absorb in a short amount of time, so my goal is to keep them as simple as possible, with lots of real life stories interspersed within!

Welcome to the Cleansing Life class series!

May 082014
Me, the Food Blogging Ninja

There are TONS of tips out there on blogging.  Write quality content, don’t make spelling mistakes, be authentic….but what are the APPS we use? What about all the technical stuff? How the heck do I ever make money blogging? Here are my Top Secret Ninja Tips for Food Blogging as well as some tips from a few of my successful blogging friends.

 Let’s start with the basics. How do we even get started with this crazy thing called blogging? What IS a blog?

According to the on-line dictionary a blog is the following:

noun: blog; plural noun: blogs
  1. 1.
    a personal website or web page on which an individual records opinions, links to other sites, etc. on a regular basis.
verb: blog; 3rd person present: blogs; past tense: blogged; past participle: blogged; gerund or present participle: blogging
  1. 1.
    add new material to or regularly update a blog.
    “it’s about a week since I last blogged”

 Ok great. So lets get on to……

Getting Started

I’ll start off with Joanne Bruno who writes Eats Well With Others. Fabulously funny, Joanne adds humor to her innovative dishes. A girl after my own heart, she has multiple passions. Not only is she has been a featured blogger in Cooking Light, she is a marathon runner and MD/PhD student in New York City!

Joanne Bruno

Joanne Bruno

 Start out on WordPress! My biggest mistake was to start out on Blogger and then it was expensive and really stressful to have to switch after almost five years of blogging. WordPress offers much better SEO tools and helps make your blog look more professional!

Alissa from Connoisseurus Veg Alissa is a yogi-artist-intellectual property attorney that just so happens to also be a food blogger! She shares TONS of delicious and easy plant based dishes. I am always astonished at what she comes up with. Whether you are new to eating healthy or an established health nut, you will enjoy her blog!



My number one tip for anyone that wants to start a food blog is to just do it. I literally decided to start a food blog one day, and was photographing my dinner the next night, despite having no idea what I was doing, getting frustrated with my camera, my food and the entire process of writing down every step of my recipe.  I did this because I knew it would be easy to talk myself out of it/procrastinate/try to learn everything before getting started, but the truth is, the best way to learn is by doing, and getting started without hesitation will get you started on your learning journey faster than anything else. (My first post, by the way, is still up there and it’s pretty bad, but who cares? Lots of food bloggers can probably say the same.)
Web design: If you use Blogger or WordPress you can find lots of free and inexpensive templates online. It’s relatively easy to learn to design your own as well. If you want help from someone who really knows what they’re doing, check out Etsy (that’s what I did) – there are lots of talented designers on there that can help you for a reasonable fee.


Yours Truly

Yours Truly

Ok so now I have a tip for ya! My first and most FAVORITE secret of my Top Secret Ninja Tips for Food Blogging is how I have grown my email subscribers from 1,000 to over 1,000 within a matter of months is a little plugin called Squirrly.

A Plugin is sort of like an app on your cell phone. You can search out there for something that would be handy, find a good fit and plug it in! Not only have they helped me generate TONS of new traffic from Google. I can also make money now as their affiliate. This is one way you can monetize your blog. Remember the old catch 22. How can I get experience if the only businesses that are hiring want experienced workers? This solves that. They grow your traffic and you recommend them because they grew your traffic and then you get paid. WIN WIN WIN.


Instead of buying Photoshop, I use a website called PicMonkey for $30 bucks a year. SUPER user friendly and SO fun!

Be SURE to invest in a digital SLR and great light source such as a Lowell ego. The camera I have is a Canon 30D body that I got refurbished off ebay for around $300 and I bought a new lens separately. Since I mostly shoot at night, I finally caved and bought a Lowell Ego light for around $100. Those two tips helped me revolutionize my photographs.

Susan Voisin, FatFree Vegan Kitchen Susan writes a revolutionary blog that features DELICIOUS plant based AND fat free recipes. Why did she become Vegan? To better her health and the health of her family. In fact, she lost over 100 pounds by changing her lifestyle! For any delicious low fat, vegan recipe under the sun, she is THE resource with over 1400 recipes!

Susan Voisin

Susan Voisin

 My tips would have to do with photography: Find a window with bright but indirect natural light, and set your camera and a table up there–even if it’s in the bathroom! Natural light looks so much better than even the most expensive photography lights. Don’t forget to use a reflector, a simple piece of white poster board, on the side opposite the window to soften the shadows and even up the light.

 What does she do for photo retouching? Her answer: I use Lightroom to do most of my photo editing and then resize and save in Photoshop because I like the control it gives me over file size and quality.

From Cara Lyons, Caras Cravings Fabulously creative dishes and a personal friend of mine. She loves lifting weights and anything with pumpkin (need I say more?). She has been featured in Clean Eating Magazine and Southern Living and is a writer for Gluten Free Magazine. I’m so proud to call her my friend!

Cara Lyons

Cara Lyons

 I am absolutely going with photography on this one! After all the time you spend developing a recipe and lovingly arranging it on a plate, it deserves more than a poorly lit phone pic. You don’t have to spend a ton, but definitely invest in a good light source. With great light, even a moderate camera will take better photos. Edit to brighten backgrounds and enhance colors, but don’t go crazy with filters. Save those for fun candids on your instagram account!

Alissa at Connoisseurus Veg

Photography: I use natural light as much as possible. During the winter months this might mean photographing breakfast or lunch instead of dinner, making dinner early in the day, photographing it and then reheating for dinner, or when possible, photographing dinner leftovers the next day. For photo editing I use Picasa (free) and an old version of Corel Paintshop that has many of the same features as Photoshop but only cost me fifteen bucks on Amazon.

Social Media

Create social media for your site – a facebook page, twitter and Instagram are musts. Check out Bloglovin – not really social media, but a great way for people to follow you.

I use a free application called “bufferapp” that lets me pre-load posts for facebook and twitter and disperses them intermittently throughout the day.

Vine is the next upcoming social media. Learn it!

Hosting/Website Design/Technicalities of blogging

I use ipage for my hosting. I get 24/7 service and it is very inexpensive. The 24/7 service is so, so, so worth it as you begin to compile hundreds of posts equaling LOTS of hours of work. Should your site go down for any reason, iPage will be there to help. I remember when I didn’t have anyone to go to after 600 posts and I went to post a killer blog post and my entire Blogger blog was GONE. It was like the bottom dropped out of my stomach. Not a nice feeling.

SparkRecipes is an easy way to get nutrition info onto each post. I encourage you to use the nutrient information. It just gets people thinking.

A great way to make a clean “printable” recipe is Google Sites. Yes I make a little site for each and ever recipe and link to it.

The recipe catalog page I use is Recipage (Also used by Angela Liddon at Oh She Glows. Thanks Angela, for this tip.) The hard part is having to copy and paste the recipe into yet another site, so I’ll admit, I’m a bit behind, but I like the clean format.

How to make money blogging

Some great ways to make money blogging are through affiliate programs for products and services YOU love and use. Honestly being passionate about these items is how you will make money. I have many affiliate programs through Amazon, PicMonkey, iPage, Squirrily and I can honestly say I love them all so much if I wasn’t married, I would marry them all and consider switching to Polygamy.

Alissa from Connoisseurus Veg

Making money blogging: Check in with lots of different ad networks. Find out how they pay and how much. Keep an eye on your ad stats and if your ads aren’t making money, try another network. Affiliate links are great too. I link my readers to Amazon for any hard-to-find ingredients and earn a commission when they click the link and buy something – it doesn’t even matter if they buy something different from what I linked them too, as long as they click the link and buy something within 24 hours without logging out of their Amazon account!

Building a following

You must have a way to collect emails. They are going to be your best and most valuable resource. These are people that love your content and will share information about you and your blog. Right now I use mailchimp but I’m looking for some other sources. Any tips for ME out there?

Alyssa Queen of Quinoa Alyssa’s drool-worthy quinoa recipes are both creative and inventive – how one person can create this many quinoa recipes is beyond me! She lost 15 pounds by changing her diet and feels better than ever – now she is helping us do the same! She is the creator of the cookbook Baking with Quinoa that features everything from Pumpkin Pie Quinoa Bars to Gluten-Free French Baguettes!

Alyssa Queen of Quinoa

Alyssa Queen of Quinoa

Building an email list should be priority number one. As you’re growing your following and attracting new readers, you want to have an area where they can subscribe to your site for email updates. Once you have their email, you can work on building an even stronger relationship with them.

Another one of my great tips for food blogging is be sure to post your great photos to Foodgawker and Tastespotting to drive traffic to your site. Don’t be sad if they don’t use your first few photos. They have very high standards!

Alissa at Connoisseurus Veg

Building a following: Seek out different ways to promote your blog and share your posts. Foodgawker and Tastespotting are great, but there are lots of similar sites you might be ignoring. I also submit my recipes to Finding Vegan (www.findingvegan.com) and Potluck (potluck.ohmyveggies.com), both of which get me lots of pageviews and are easier in terms of getting photos accepted than Foodgawker and Tastespotting. The more exposure you get, the more followers you’ll likely get.

Consistency and Balance 

Be sure to post regularly! Readers will know what to expect and won’t be surprised to get more than the usual weekly email or be looking for additional content if you decide to post monthly.

Janet from the Taste Space My friend Janet is a runner, biker and whole foods, plant based blogger. When I was changing my eating habits I happened to come across her blog and started printing out recipes that I liked. After about 50 recipes I figured I’d better stop printing and just meet this crazy-awesome girl! We have become friends over the years and she always impresses me with her creative Indian and ethnic dishes.

Janet from Taste Space

Janet from Taste Space

My biggest tip is to keep everything in balance, real life and blog. Blogging is a minor part of my life but one that I have streamlined to be easier. I use Picasa for photo editing. I schedule posts. This helps for my sanity and readers likely appreciate the regularity. I aim for 2-3 posts a week. My time is precious and thus I don’t have duplicating social accounts on Facebook, twitter, etc. It is all about your priorities. Hope this helps! Smiling face (black and white)

I hope you enjoyed my Top Secret Ninja Tips for Food Blogging. As I come across new and interesting information, I promise to update! A BIG thank you to all of my food blogging friends that shared their juicy nuggets of wisdom!
Me, the Food Blogging Ninja with Tips for Food Blogging

Me, the Food Blogging Ninja with Tips for Food Blogging

What are YOUR top secret tips for blogging (even if it isn’t food blogging?)
May 022014

The secret is in the sauce with my Garlic Black Beans over Rice Pasta. Extra garlic, onions, Kalamata olive paste and sundried tomatoes are tied together with a dash of balsamic for pure perfection.

Garlic Black Beans

Garlic Black Beans

What is the first thing you are usually thinking about when you get up each morning?

If I wake up before my alarm, my brain tends to go towards what I need to get done that day and I automatically guide it towards what I’m grateful for. If it is my alarm that wakes me up on the other hand, I’m thinking how tired I am already before I can start directing my thoughts towards a more positive place.

I’m thinking about it this morning because I came across this amazingly eye opening video by Marie Forleo interviewing Arianna Huffington. Marie writes, “Arianna Huffington, founder of the Huffington Post, has been wildly successful, but was working so hard at one point in her life that she found herself sick and burnt out, overworked, and boggled down with things to do.

In her book Thrive, Arianna Huffington shares the secret to how changing your mindset and a few habits in your daily routine can help you unlock your true wisdom, allow you to come up with your best ideas, and be your most creative self.

She’s learned from experience that following these simple steps can lead to a more productive, less stressful, and more joyful life where you’re not strangled by your to-do list and have enough time to actually accomplish (and enjoy) the things in your life that matter most.”

How to be more productive and less stressed? Sign me up! The most eye opening part for me was when she said if you start becoming fearful or stressed, change the channel.

What the hell does this have with Garlic Black Beans over Rice Pasta? Because this was a night that I was harried, stressed, tired and the last thing I could think of what to make for dinner. I had a bunch of things I needed to use in the fridge or it would be too late (and I loathe waste) so, as much as I wanted to, I didn’t go out and buy dinner. This choice would save time and money in the end.

I had to stop and tell myself that there is nothing else I can do in this moment while I’m making dinner – effectively “changing the channel”. I was able to refocus, look at what I had, and create this meal that came out deliciously, surprisingly well. Instead of traditional Cuban or Mexican spices, the olives and sundried tomatoes give this dish almost a meaty texture and taste and the balsamic vinegar at the finish adds a tangy layer of depth that simply makes the dish. We all went in for seconds – it is even going on my favorites list!

What is the first thing you usually think about in the morning? If you watch this video, what was your favorite tip?

Garlicky Black Beans

Garlicky Black Beans

Garlicky Black Beans over Rice Pasta

Serves 6
Vegan, Gluten Free
Printable Recipe


1 tsp EVOO
1 onion, chopped
4 cloves garlic, minced
1/4 tsp sea salt & dash fresh ground pepper
2 cups chopped kale
4 1/2 cups well cooked black beans (or 3 14.5 oz cans, rinse and drain only one, reserve liquid from second)
2-3 cups veggie broth or water (depending on how thick you prefer)
3 Tbsp Kalamata olive spread, such as Organic Divina
3 Tbsp julienned sundried tomatoes
2 tsp course ground prepared mustard
1 Tbsp balsamic vinegar
10 oz rice pasta, cooked to package directions


1. Heat a stock pot over medium high heat; add olive oil; sauté onion about 5 minutes (add a tbsp of water if onions begin to stick); reduce heat; add garlic; cook, stirring constantly for 1 minute; add salt, pepper, kale, black beans, veggie broth, olive spread, sundried tomatoes and mustard. Simmer about 20 minutes or until soup has thickened. Stir in balsamic vinegar. Serve over rice pasta.

Nutrition Facts
5 Servings
Amount Per Serving

Calories 426.4
Total Fat 7.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 766.1 mg (use water to reduce to 424 mg)
Potassium 670.5 mg
Total Carbohydrate 66.6 g
Dietary Fiber 14.2 g
Sugars 1.6 g
Protein 16.1 g

Vitamin A 146.2 %
Vitamin B-12 0.0 %
Vitamin 6 9.8 %
Vitamin C 39.7 %
Vitamin D 0.0 %
Vitamin E 2.8 %
Calcium 7.5 %
Copper 17.2 %
Folate 41.2 %
Iron 20.1 %
Magnesium 21.9 %
Manganese 38.7 %
Niacin 17.1 %
Pantothenic Acid 3.5 %
Phosphorus 17.5 %
Riboflavin 6.7 %
Selenium 3.2 %
Thiamin 32.1 %
Zinc 9.2 %

*Percent Daily Values for Garlic Black Beans over Rice Pasta are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Feb 272014
Loaded Falafel Burger

These easy Loaded Falafel Burger with Roasted Vegetables use fresh roasted veggies along with premade burgers to save time on a busy weeknight.

Could there be anything better than eggplant, tomato and onion all roasted and caramelized? I think not.

Falafel Burgers

I give no apologies when it comes to dinner on busy weeknights.

Meals from scratch are best, but when it comes to getting home after a busy day and wanting to take a few shortcuts, I’m all for it. One of the cleanest burgers I’ve found is Sunshine Burger, and the falafel is delicious!

Here are the ingredients:

Organic cooked brown rice, organic cooked chick peas, organic ground raw sunflower seeds, organic cooked yellow split peas, organic Tahini (organic ground toasted sesame seeds), organic cumin, organic garlic, organic parsley, sea salt.

These are definitely something you can feel save feeding your whole family.

I don’t talk a lot about my personal life on my blog – I lean more towards chatting about the actual recipe and the benefits, but I’ll share a little of what has been going on and why I’ll be doing a fair amount of clean semi-homemade recipes instead of from scratch. Since leaving my corporate job in August life has been a whirlwind. Mornings (still) start by 5AM and I get right down to business. I’m a morning person though. I like to be sleeping by 9:30 or 10PM. I work for a few hours on events with Native Sun, my blog or my business. At around 7AM I get my daughter up to get ready and take her to school then head right to my workout to start my day. This has never been an “if I can make it” thing. No exceptions to working out! I head home and then it is off to meetings at Native Sun or business meetings. I absolutely love being out of the cubicle and in a self-directed environment. Sometimes I walk out of a meeting at 2:00 and into the sunshine wanting to yell – I’m FREE! I pick my daughter up from school and help her with her homework and sometimes take her paddle boarding on the river. Then after she goes to bed, many times it is back on the computer to take a training course, do an on-line business presentation or two or catch up on anything else. Self-development is another must. I never. stop. learning. We all are students, and if we don’t continue to learn, grow and change we cannot move forward. No, I don’t have time to watch much TV any more, but the old saying is so true – if you love what you do, you never have to work a day in your life. After losing my Dad in May, I vowed that on my last two minutes of life I would look back with pride. I would not wonder what if. I will know that I did everything in my power to achieve my goals and dreams. I am not special. I am not unique. I simply made a decision to wake up and say to myself – I want more. It was a choice.  Though I have failed many times, and I will fail many times more, I look at each failure as an opportunity to learn. In the past two years I have learned more about people, how to listen and how much I enjoy helping others than the previous 34 years of life. I have found that through helping others, I naturally move closer to my goals and dreams.  On the days I think to myself – how am I going to do this? Am I deserving of making this work? I then think about all the successful people out there – many of them came from a world of hardship and rose to greatness. We all have 24 hours in a day. It is what we do with that time that sets us apart.

Plus, now you have this delicious sandwich to save you time.

Is there anything you would love to accomplish in your life? Are you moving towards it? If not, what might be holding you back?

Loaded Falafel Burger

Loaded Falafel Burger

Loaded Falafel Burger with Roasted Vegetables

Serves 4
Printable Recipe


1 eggplant, sliced
1 roma tomato, sliced
1 onion, sliced
1 Tbsp oil
1/4 tsp salt
1/8 tsp ground pepper
4 falafel burgers, such as sunshine burger
4 Organic thin style sandwich buns
1/4 cup prepared hummus

Yogurt Sauce (Optional – use extra hummus if omitting)
1 container plain non-dairy yogurt (preferably Greek style)
1 Tbsp fresh parsley
1 Tbsp fresh lemon juice
1 tsp apple cider vinegar
1/4 tsp salt
1 clove minced garlic


1. Preheat oven to 350F; spray two baking sheets with oil or cooking spray; top with eggplant, tomato and onion slices; drizzle 1 Tbsp oil, 1/4 tsp salt and 1/8 tsp fresh ground pepper; roast 25 minutes, turning vegetables half way through cook time.

2. In a small bowl, mix yogurt sauce ingredients if using.

3. Heat falafel burgers to package directions; toast thin buns. Spread bottom thin bun with 1 Tbsp hummus; top with one burger, 1/4 of the roasted vegetables and 2 Tbsp yogurt sauce; add top slice of thin bun and enjoy!

Nutrition Facts
4 Servings
Amount Per Serving

Calories 434.4
Total Fat 21.3 g
Saturated Fat 1.7 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 3.1 g
Cholesterol 0.0 mg
Sodium 638.1 mg
Potassium 206.6 mg
Total Carbohydrate 53.0 g
Dietary Fiber 13.6 g
Sugars 7.7 g
Protein 19.7 g

Vitamin A 0.4 %
Vitamin B-12 3.8 %
Vitamin B-6 6.4 %
Vitamin C 8.0 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 16.9 %
Copper 5.8 %
Folate 5.8 %
Iron 24.0 %
Magnesium 5.4 %
Manganese 11.4 %
Niacin 1.4 %
Pantothenic Acid 3.3 %
Phosphorus 9.5 %
Riboflavin 6.5 %
Selenium 1.4 %
Thiamin 5.3 %
Zinc 2.6 %

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

Jan 192014

We’re all hearing about the benefits of superfruits ~ in this post I’ll review the Mangosteen and share a delicious recipe for Superfruit Mangosteen Dressing!

It’s all over Dr Oz, the internet, health blogs – you name it – superfruits are hot. It is hard not to buy into the hype so I always do some research.  I rarely discuss supplements because I’m here to promote food first.  Human nature is to say shoot, I can eat whatever I want and then just take these supplements and I’ll be fine.

Baloney. First and foremost we need to eat a balanced and nutrient dense diet of mostly plants, and then add any supplementation on top of that. (And remember – always be sure to read the ingredients!) My daily regimen includes eating Mila every day, taking a liquid coral calcium & liquid daily vitamin, sub-lingual complex b-vitamin and I’m trying a few of these superfruits to see what I think.




The Mangosteen is a tropical evergreen tree that primarily grows in Southeast Asia. The fruit is sweet, tangy and juicy ~ but it is the purple “pericarp”, or rind, that is high in tannins and contains an organic material called xanthones. The astringent rind of the fruit has been used in a variety of ways ~ to treat pain, inflammation, allergies, various infections, eczema and wounds, dysentery and urinary tract infections, and is also said to be an immune booster.

Superfruit Mangosteen Dressing

Superfruit Mangosteen Dressing

From doing my research please keep in mind that yes, the rind has a high nutrient content; however, it should not be used to cure any ailments, so please do not believe false claims.

Any food or nutrient can only help build your very own body’s defenses against various ailments. Our bodies are amazing symphonies of biochemistry ~ but it is up to us to treat it right. If we ingest fast food drive from the through every day and then drink mangosteen juice, we cannot expect our body to be able to defend itself against ailments.  It is much better to cleanse our bodies of toxins by eating healthfully, balance our bodies through exercise and eating a variety of colorful, organic foods and build our bodies’ defenses through nutrient dense foods ~ such as mangosteen.

Variety of organic and nutrient dense foods is one of main reasons to consider the mangosteen. This is the same reason you may want to consider joining an organic CSA/farm share ~ it enables you to obtain a variety of high quality vegetables you may not normally find at your grocer. Conventional soils are depleted in the US ~ to think that we can lay down some man made fertilizer and believe we are adding everything to the soil that it needs is ridiculous, nature is infinitely more complex, so by choosing organics you are also choosing healthy soil. This is not to say that all organics are without shortcuts and are perfect by any means; however, it is a step in the right direction.

If you ARE looking for a high quality mangosteen product ~ I have a great one in my wholesale membership club with Genesis Pure  and I do feel comfortable supporting and recommending it like I do Mila. I checked out a variety that are available out there and this one is really good. If I found anything in it I didn’t agree with, I wouldn’t talk about it ~ even though it is a product supplied by my own company. It is wild harvested and has no added preservatives or sugars.

I do suggest that you compare other products and do your own research first, any time you are looking to try something out.  Google “mangosteen juice products” and see what comes up.

Other than drinking it, making a light dressing is a great way to use it ~ especially over the organically grown veggies at KyV Farm or Native Sun. It is gently sweet and really pleasing ~ no need to add additional sweeteners!

Superfruit Mangosteen Dressing

Superfruit Mangosteen Dressing

Fresh Salad with Superfruit Mangosteen Dressing

Serves 4
Printable Recipe
Vegan, Gluten Free


4 cups fresh chopped lettuces and greens such as kale or bok choy
1 large fresh tomato, chopped
1/4 red onion, chopped
1 cup sliced cucumber
Salt & pepper, to taste

1/4 cup mangosteen juice
2 Tbsp roasted garlic extra virgin olive oil (plain will be fine too)
1 Tbsp apple cider vinegar
1 Tbsp honey


1. Divide lettuce, tomato and onion evenly over four plates.

2. Whisk dressing ingredients in a small bowl; pour 2 Tbsp dressing over each salad; season with salt and pepper.

Here is Dr Duncan talking about what the mangosteen is good for.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 64.1
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 44.2 mg
Potassium 195.7 mg
Total Carbohydrate 10.5 g
Dietary Fiber 1.2 g
ugars 8.0 g
Protein 1.1 g 

Vitamin A 29.7 %
Vitamin B-12 0.0 %
Vitamin B-6 2.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 2.8 %
Calcium 2.3 %
Copper 1.7 %
Folate 19.7 %
Iron 4.0 %
Magnesium 1.5 %
Manganese 19.4 %
Niacin 1.7 %
Pantothenic Acid 1.2 %
Phosphorus 3.0 %
Riboflavin 3.7 %
Selenium 0.3 %
Thiamin 4.2 %
Zinc 1.2 % 

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

Nov 292013

Welcome to the second annual support US-based small business post on this fine Black Friday! Last year there were quite a few great ideas and this year features even more. To all of my overseas friends – I encourage you to “think local” too! This will decrease the use of fossil fuels and will lend a helping hand to people that live in your own back yard.

Lord knows, in this economy lots of people are out of work, yet we keep shipping our jobs overseas for cheap labor and goods.  Let’s support those of us that work so hard to provide for their families.

Below you will see food items, crafts, jewelry and more.  Browse around, stay a while and enjoy! Many thanks to all the suggestions and comments and, of course, thanks to all of you that make this country great!

PicMonkey CollageII    PicMonkey CollageII

PicMonkey CollageIV

 **See the business links below.

For those of you that are crafty – here are ten DIY favorites you can make at HOME!



1. Hand Warmers

chalk wine tray

chalk wine tray

2. Chalkboard Wine Tray

Whole Grain Mustard

Whole Grain Mustard

3. Whole Grain Roasted Garlic Mustard

Flippin love you

Flippin love you

4. We flippin love you (suggest the Bob’s Red Mill version)

Lemon EVOO Hand Scrub

Lemon EVOO Hand Scrub

5. Lemon Olive Oil Hand Scrub



6. Narcissus Pot



7. Kiss Gloss



8. Old Frame turned Chic Tray

Kitchen Tablet Holder

Kitchen Tablet Holder

9. Kitchen Tablet Holder

Ceiling Tile Magnet

Ceiling Tile Magnet

10. Ceiling Tile Magnet Board

Thank you to Pinterest and Lil Luna for a few of these great ideas and many more!

Links to the US Based Businesses above….

Blissful Bird Designs: By Angie. Custom made, hand stamped bracelets and accessories. Come visit my Etsy shop at http://www.etsy.com/shop/BlissfulBirdDesigns Blissful Boxes: “Unique Mixed Media Boxes, Shabby Chic Jewelry Boxes, Recipe Boxes, Keepsake Boxes, Trinket Boxes, and Small Decorative Boxes. Handmade collage gift tags, art collages, decorated bottles and Marie Antoinette Art decor. Personalize and customize gifts for bridal showers, weddings, baby showers, etc. All items are designed and created by Briana Lee.” http://www.etsy.com/shop/BlissfulBoxes# Clean Food: Book by Terry Walters (a FCC Favorite!) http://www.amazon.com/Clean-Food-Revised-Edition-Seasonal/dp/1454900105 csites: Winebottle candles only $15! http://www.etsy.com/listing/81139132/wine-bottle-candles?ref=shop_home_feat Cypress Ink: “Each shirt is hand printed by me so there are small variations within every one.” http://www.etsy.com/shop/CypressInk East Hill Honey: Redefining Local Honey – visit for all their unique products! http://easthillhoney.com/ Figured Limb Woodworks: Specializes in custom, modern woodworking. Get his unique cutting board for $25 bucks! http://www.etsy.com/shop/Figuredlimbwoodworks Fringe and Fettle: “Handcrafted pottery pieces for people who love beautiful things for their daily lives. Everything you see here is made personally by me, and is completely unique and original. Find me on Facebook: www.facebook.com/FringeandFettle Check out my website: www.fringeandfettle.com” http://www.etsy.com/shop/FringeandFettle Kimmy M Designs: Handmade jewelry by Kimberly. Each piece is hand-crafted in the USA and a portion of proceeds will be donated to Dress for Success. http://www.facebook.com/pages/Kimberly-Megan/218968324799291

Sandababy Designs
Sandababy Designs

KyV Farm: Visit Vivian and Francisco for one of my favorite gifts, a gift card for a week’s farm share.  www.KyVfarm.com LuvBoopa: Super cute handmade crochet gifts. http://www.etsy.com/shop/LuvBoopa

Moonlight Sprouting System
Moonlight Sprouting System

Moonlight Microfarm: Their Etsy store features heirloom seeds and lots more. http://www.etsy.com/shop/MoonlightMicroFarm

Native Sun: Let the crew from Native Sun help build you a basket of goodies in an Alaffia Handmade basket. http://nativesunjax.com/our-products/hot-products/ Nidification: “Nidification is the process of building a nest, at our store you will find handmade items to fill your nest. Most items are made to order and we welcome your own creativity if you see something you like but would like it altered we will customize it just for you.” http://www.etsy.com/shop/nidification NorCalWood Design: “NorCal Wood Design – your one stop gift shop that specializes in anything handmade out of wood. Right now, this is mostly cutting boards, although I have a bunch of unique and innovative items coming soon! Check back often for more products!” http://www.etsy.com/shop/NorCalWoodDesign

SandABaby Designs: By Avita and Angela https://www.facebook.com/SandaBabyDesigns

Serenity Blue Bag
Serenity Blue Bag

Serenity Blue in St Augustine: Visit their storefront on St George Street in St Augustine to chat and browse! https://www.facebook.com/SBlueStAug Sierra Metal Designs: By Alicia Ballard http://www.etsy.com/shop/sierrametaldesign The Flavor Bible: (An FCC Favorite!) http://www.amazon.com/The-Flavor-Bible-Creativity-Imaginative/dp/0316118400 Twin Oaks Farm: Real Food. Our farm is committed to organic practices, the cultivation of non genetically modified vegetables and fruits and the breeding of heritage livestock in an effort to support their conservation. http://www.twinoaksfarm.net/ Yoga Den: Visit Alyson and grab a gift card to give the gift of health! http://yoga-den.com/

 Posted by at 4:10 pm
Nov 252013

 Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary. Need I say more?

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Sometimes an unexpectedly happy email pops into your inbox ~ maybe it is from an old friend, maybe it is a response to a job opportunity or maybe it is from Mommypage for an interview!

This is an AWESOME resource for moms out there!

Mommypage  is an online community of like minded women to share stories, advice, recipes, craft ideas, coupons and more. You can be caught for hours browsing around the useful information and connecting with people.


When I got the email asking if I would be open to sharing some recipes and writing up an interview I said of course!

I was so excited to be able to share a little snapshot of information about plant based diets and how it can benefit people and especially their children. Here is one of the questions I was asked….I loved this question because it enabled me to expand on the difference between vegan and plant based. Yes there are lots of reasons to go vegan, but when it comes to health for our bodies and the environment, plant based is a great way to go. It essentially is vegan but is based around as many whole foods as possible.

Are you raising your daughter to be vegan? Do you think parents should consider this food lifestyle for their kids?

No, I’m simply teaching her the principals of plant-based nutrition – why it is healing, what happens in the body, the effects of animal foods and where food comes from – especially the conditions of the animals in factory farms.  Every man, woman and child should learn about the centralized feeding operations that supply our meats and dairy and the ties between the USDA and these industries.  Many times the bottom line is not our health, it is money.  She has a dairy allergy and I don’t buy or cook with meats but she will occasionally have local honey. Also important to note is that even if someone calls themselves vegan they can still eat junk food all day!

No, I don’t think people should consider a “vegan” lifestyle for their kids, instead consider a whole foods plant-based lifestyle where they eat plants as close to the source as possible.

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

 While you are reading Mommypage I have a fabulous recipe for you to nosh – guilt free! There is something about fresh citrus in a dressing. It is so zingy, invigorating and sunny! This time I threw the whole orange in – yup the pulp and all – and I loved the texture. Feel free to juice the orange first instead, but you will miss out on all that glorious pulp!

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Serves 4-6
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Nov 7 thru Dec 6


4 cups chopped romaine lettuce
3 small pears**
3 small apples**
1 tsp chopped fresh rosemary
2 Tbsp dried cranberries
1/8 tsp sea salt & dash fresh ground pepper
2 Tbsp chopped natural almonds

1 fresh orange, peeled
1 (to 2) Tbsp olive oil
1 Tbsp apple cider vinegar
1 Tbsp local honey or agave
2 Tbsp water


1. Mix salad ingredients in a large bowl; mix dressing ingredients in a small bowl; toss dressing over salad mixture.

2. Garnish with fresh rosemary.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 213.4
Total Fat 7.3 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 77.6 mg
Potassium 498.9 mg
Total Carbohydrate 38.3 g
Dietary Fiber 7.3 g
Sugars 24.1 g
Protein 3.2 g

Vitamin A 31.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.3 %
Vitamin C 66.3 %
Vitamin D 0.0 %
Vitamin E 15.9 %
Calcium 7.1 %
Copper 8.9 %
Folate 24.0 %
Iron 7.7 %
Magnesium 8.8 %
Manganese 24.8 %
Niacin 2.5 %
Pantothenic Acid 2.4 %
Phosphorus 4.3 %
Riboflavin 6.6 %
Selenium 2.1 %
Thiamin 6.0 %
Zinc 2.1 %

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