Jul 192012
 
You’ll be tempted, but resist the urge to add any oil or butter with this recipe if you use all fresh ingredients. Just try it and see what happens.  Let your seasonal veggies shine through and enjoy the real flavors that each adds.  Every layer is perfectly delicious in itself – roasted tomatoes become sweet and tangy, potatoes become buttery, onions caramelize and corn turns even sweeter with roasting.
This is an easy recipe but since there are a fair amount of steps I chronicled it in photos.
Tomatoes and Onions – Ready for Roasting
Potatoes and onions – just in the oven
….and corn lined up for roasting.
Corn – finished roasting and kernels removed

 

Roasted tomato and potato trays
Ready to top with mashed potatoes.
Complete dish before going into the oven for final baking.
**Stop here if you are making ahead! Cool, refrigerate, and bake the next day.
I am not an oil free vegan, but I do see the benefits of cutting back on refined oils because in the process of refining most oils, many of the nutrients, vitamins and minerals are stripped away when it is heated- similarly to how white flour and sugar is refined.  It is definitely important to incorporate fats into your diet for cognitive function and digestive health etc. - but leaning towards healthy, un-processed and plant based fats, such as avocados, seeds and nuts is the best way to go.
The next best thing to plant based fats is organic, cold pressed oils. These are are non-genetically modified and have gone through a very minimal heating process. Some examples are cold pressed extra virgin olive oil, flax seed oil and avocado oil.
Many times reason for refining oils is to increase the smoke point.  This is the point in heating when the oil turns to vapor and the begins to decompose, loose even more nutrients, acquire free radicals and may even gain some cancer causing compounds. It is best to not heat oils above smoke point.
So what oils are best to cook with?  I found so much contradictory information out there that I finally went to Cleveland Clinic’s website and found the following chart:

High smoke pointBest suited for searing, browning and deep frying (although the latter is not a recommended practice where heart health is concerned).

Oil % Mono % Poly % Sat Nutrition Notes
Almond 65 28 7 Distinctive nutty flavor
Avocado 65 18 17 Sweet aroma
Hazelnut 82 11 7 Bold, strong flavor
Palm 38 10 52 High in saturated fat. Not recommended
Sunflower 79 7 14 Seek out high-oleic versions, which are higher in monounsaturated fat
“Light” olive/refined olive 78 8 14 The more refined the olive oil, the better its all-purpose cooking use. “Light” refers to color

Medium-high smoke pointBest suited for baking, oven cooking or stir frying.

Oil % Mono % Poly % Sat Nutrition Notes
Canola 62 31 7 Contains low levels of omega-3
Grapeseed 17 73 10 High in omega-6
Macadamia nut 84 3 13 Bold flavor
Extra virgin olive 78 8 14 Best-pick oil
Peanut 48 34 18 Great for stir frying

Medium smoke point Best suited for light sautéing, sauces and low-heat baking.

Oil % Mono % Poly % Sat Nutrition Notes
Corn 25 62 13 High in omega-6. High-oleic (monounsaturated fat) versions coming soon
Hemp 15 75 10 Good source of omega-3. Keep refrigerated
Pumpkinseed 32 53 15 Contains omega-3
Sesame 41 44 15 Rich, nutty flavor. Keep refrigerated
Soybean 25 60 15 High in omega-6
Walnut 24 67 9 Good source of omega-3
Coconut 6 2 92 High in saturated fat. Not recommended

No-heat oils* Best used for dressings, dips or marinades.

Oil % Mono % Poly % Sat Nutrition Notes
Flaxseed 65 28 7 Excellent source of alpha-linolenic acid,
a form of omega-3
Wheat Germ 65 18 17 Rich in omega-6. Keep refrigerated

*Toasted sesame, extra virgin olive and walnut oils also work well.

Now that your head is spinning with all the information about oils – deciding to forgo fats in a meal or two every now and then is perfectly fine – simply grab a handful of almonds as a snack earlier or, if you like, add some nuts or seeds into the dish!
Tip:  Using an oil mister is going to prevent your foods from sticking and at the same time using a fraction of a teaspoon.
Roasted Summer Veggie Shepherds Pie with Corn, Tomato, Onions and Quinoa
Serves 8

Ingredients

3 ½ pounds mixed potatoes
2 sweet onions, divided
2 pints cherry tomatoes
4 fresh ears corn
Sea salt and fresh ground pepper
2 Tbsp gluten free flour (or any flour)
2 cups vegetable broth, divided
2 Tbsp fresh thyme & chives (or any herbs you like)
1 cup dry quinoa

Directions
1. Preheat oven to 400F.  Chop potatoes and one onion.  Lay out four baking sheets, spray with organic olive oil cooking spray (or your Misto). Top two sheets with potatoes and chopped onion. Quarter and slice second onion.  Place on third tray with tomatoes.  Cut off silk on top of corn only and place on 4th.  Sprinkle salt on tomatoes, onions and potatoes.  Place all trays in oven, bake 45 minutes, remove corn from oven and toss the remaining three trays. Place all but corn back in oven for additional 10 minutes.
2. Rinse quinoa and add to small pot with 1 ½ cups veggie broth. Bring to a boil, reduce heat and cover.  Simmer 15 minutes; remove from heat and let sit an additional 5 minutes
3. Place cooked potatoes and onions from first two trays in a food processor and pulse until it becomes the texture of a rustic mashed potato.  Taste and re-season.
4. Mix the 2 tbsp flour and ½ cup veggie broth in a medium bowl; stir in tomatoes, onions, thyme/chives and cooked quinoa.  Shuck corn and cut kernels off cob; add to bowl and mix all well.  Taste and re-season if necessary.
5. Spray a 2 Qt baking dish with cooking spray.  Spoon tomato mixture into baking dish and top with potato mixture.  Press potatoes evenly.  (**You can cool and refrigerate for one day at this point.  Simply bring back to room temp and cook as directed.)
6. Place baking dish in preheated 400F oven for 20 minutes or until heated well throughout. Turn broiler to high and brown top, about 3 minutes.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 235.8
Total Fat 2.1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 17.8 mg
Potassium 761.6 mg
Total Carbohydrate 49.2 g
Dietary Fiber 6.2 g
Sugars 3.7 g
Protein 7.4 g

Vitamin A 6.2 %
Vitamin B-12 0.0 %
Vitamin B-6 23.0 %
Vitamin C 55.1 %
Vitamin D 0.0 %
Vitamin E 1.2 %
Calcium 2.3 %
Copper 10.1 %
Folate 12.0 %
Iron 18.1 %
Magnesium 12.5 %
Manganese 16.8 %
Niacin 11.3 %
Pantothenic Acid 7.8 %
Phosphorus 31.9 %
Riboflavin 47.6 %
Selenium 1.4 %
Thiamin 13.9 %
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.

May 242012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines selected by my friend Gregg at Broadbent Selections.

Vegan Version of Bon Appetit’s Potato Kale Cakes
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
In this dish we have garlic, thyme and nutmeg.
The wines are Secateurs Rose, South Africa, 2011 (SO excited about this one) and Caballero De La Cepa Malbec, Argentina, 2010. 
Secateurs Rose, South Africa, 2011
Secateurs Rose
Caballero De La Cepa Reserva Malbec
This wine, in 1947, was the first to label wine by a specific varietal.Gregg’s suggestion for Malbec was to first taste, then decant the wine and funnel back into the bottle two to three times, then taste again.

Here is the rating info.

Categories

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale

Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The Dish

Rating of Yum
The dish was delicious with its caramelized potatoes and wilted kale, but somewhere I went a bit wrong and they didn’t hold together.  Next time I might add a bit of breadcrumb or some Mila to get it to stick together.  They made a perfect light dinner with some fresh corn from the farm.
Category #2 The Wines

Caballero De La Cepa Reserva Malbec Rating of YUM and once decanted a Damn That’s Good
I was glad that Gregg gave me the recommendation to decant this wine and funnel it back into the bottle about three times. Technically I broke my decanter so I had to aerate with two glasses for each glass of wine I wanted to drink; however it was well worth it. On initial taste I noticed spice and cocoa and it had a medium body; the color a deep burgundy/purple. After “decanting” the wine really opened up-more body, smoother and a bit of fruit. I wrote “WOW!”

Secateurs Rose Rating of Damn That’s Good
Maybe I’m partial because I got a chance to meet Adi, the Winemaker of this South African wine, but this rose was DAMN good. I’m also partial to roses lately and I’ve decided it’s my new favorite. I loved the color of this one and wrote “JUICY!” as my first note and then rosy and fruity. Though you may see the pink color, this actually a dry blend of Cinsault, Shiraz and Grenache. Gregg (my friend from Broadbent Selections that is supplying the wines for each recipe), if you read this….I definitely want to order this again!

Category #3 The Pairing

Paring with Malbec Rating of YUM
With a bite of the kale cake and a sip of wine the taste of nutmeg exploded – the spicy Malbec was a great choice.
Paring with Secateurs Rose Rating of Damn That’s Good
This light and fresh wine is perfect with these vegan veggie cakes. The outside of the cakes becomes a bit caramelized and is lovely with the chilled rose.  Damn that’s good.  Oh wait, I already said that.

Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: mailto:info@broadbent.com PHONE PHONE: US +1 415-931-1725.

Potato Kale Cakes

Inspired by Bon Appetit
Makes 12 Cakes
Vegan, Gluten Free
Ingredients
1 1/2 pounds unpeeled potatoes, scrubbed, cut into 1-inch cubes (I used a variety of KYV Farm potatoes)
1/4 cup plain non dairy creamer – I used silk soy creamer
2 Tbsp Earth Balance
1/2 tsp coarse kosher salt
1/2 tsp freshly ground black pepper
3 1/2 Tbsp extra-virgin olive oil, divided
1 cup chopped onion
2 large garlic cloves, finely chopped
1/2 pound kale, center rib and stem cut from each leaf, leaves coarsely chopped
1 tsp dried thyme or 1 Tbsp fresh chopped fresh thyme
1/8 tsp ground nutmeg
Optional
Garlic Sun Dried Tomato spread such as Joy’s Gourmet brand (vegan).

Joy’s Gourmet
Directions
1. Heat large pot of water to a boil, add salt and cook potatoes until softened, about 25 minutes.  Add non dairy creamer, Earth Balance, salt and pepper; mash potatoes (with skins) and set aside 3 cups to cool, reserving remaining potatoes for another use. This step can be done in advance.
2. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion and garlic and cook about five minutes, until translucent; add kale and sautéan additional 5 minutes.  Let cool and add to bowl with potatoes; sprinkle thyme and nutmeg.  In about 1/4 cup scoops, shape firmly into patties.  Heat 2 1/2 Tbsp oil in skillet over medium high heat and add potato kale cakes, about 4 at a time, to pan and cook 2 to 3 minutes per side.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 96.8
Total Fat 6.2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 127.3 mg
Potassium 224.8 mg
Total Carbohydrate 9.3 g
Dietary Fiber 1.5 g
Sugars 0.5 g
Protein 1.3 g

Vitamin A 51.3 %
Vitamin B-12 0.0 %
Vitamin B-6 8.1 %
Vitamin C 27.0 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 2.2 %
Copper 4.0 %
Folate 2.8 %
Iron 2.9 %
Magnesium 3.4 %
Manganese 8.3 %
Niacin 2.6 %
Pantothenic Acid 1.4 %
Phosphorus 3.2 %
Riboflavin 1.7 %
Selenium 0.7 %
Thiamin 3.1 %
Zinc 1.3 %

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

May 102012
 
One more reminder….only a few days left to enter the giveaway. 
There is still time to win!
Gorgeous Parsnips from KYV Farm
Parsnips are a root vegetable related, not shockingly, to the carrot.  They are a bit sweeter and are great for soups or casseroles such as this gratin.  I’ll admit that we have been roasting potatoes almost daily since I pulled out three boxes of ‘em at our farm pot luck and I was eager to do something new with them.   This mixture of root veggies came out so well that it’s now going to be a regular in our rotation.

The inside of the gratin is nice and soft and I cranked the broiler for the last few minutes to get the outside nice and crisp, almost like chips.  The texture of KYV farm potatoes is so buttery that you don’t need to add any butter and the onions, carrots and parsnips add nice sweetness.
Roasted Parsnip, Carrot, Potato and Onion Gratin

Roasted Parsnip, Carrot, Potato and Onion Gratin

Serves 8
Vegan, Gluten Free



Ingredients


4 lbs root veggies, sliced thinly with a mandolin – I used a variety of potatoes, parsnips and carrots
2 large onions, sliced thinly with a mandolin
1/4 cup olive oil
1 tsp sea salt


Directions


1. Preheat oven to 375F.  Slice all veggies thinly with a mandolin.  Mix with sea salt, and olive oil in a large bowl.  Pour into 9×13 inch baking dish.  Bake 1 hour then set broiler to high for 4 to 5 minutes.



Estimated Nutrition Facts
8 Servings

Amount Per Serving
Calories 260.4
Total Fat 7.2 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 324.1 mg
Potassium 1,097.7 mg
Total Carbohydrate 46.1 g
Dietary Fiber 7.2 g
Sugars 5.4 g
Protein 4.9 g


Vitamin A 55.1 %
Vitamin B-12 0.0 %
Vitamin B-6 32.6 %
Vitamin C 77.7 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 5.6 %
Copper 15.2 %
Folate 18.0 %
Iron 10.7 %
Magnesium 16.1 %
Manganese 25.8 %
Niacin 13.1 %
Pantothenic Acid 9.8 %
Phosphorus 16.0 %
Riboflavin 6.3 %
Selenium 2.4 %
Thiamin 14.7 %
Zinc 5.2 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Apr 252012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.

For an ideal pairing we look at wines that compliment the flavors of the Roasted Moroccan Carrot dish; cinnamon, coriander and cumin.

The wines chosen to pair are
Weinert Carrascal (2007), Argentina and
Spy Valley Sauvignon Blanc (2011), New Zealand.
The Dish
At the recent Tour de Farm I picked up a gorgeous bunch of carrots, sweet onions and a few bags of potatoes - when I got home Moroccan flavors came to mind.  It would be perfect with the variety of veggies and the mixture of spices; cinnamon, coriander and cumin to compliment the natural sweetness of the carrots.  Outside there is parsley growing in my herb garden and I had some tofu and raisins on hand to round out a perfect meal.

Details about the wine.
Spy Valley Sauvignon Blanc (2011), New Zealand
Spy Valley is crafted by the Johnson Estate, a family owned winery located in Marlborough, New Zealand.  It is one of the youngest wineries I have reviewed – founded in 1993.  Overlooking the vines are two huge, white domes - a facility that gathers information on satellite communications for the US and New Zealand - hence the name, Spy Valley.

Both the wines and vineyard are certified sustainable by the New Zealand Winegrowers Sustainable Wine Growing Program which is audited each year.   Most of the Sauvignon Blanc is grown on beautiful, sunny river terraces along the Omaka River and the grapes are fermented in steel barrels.

 Weinert Carrascal (2007), Argentina
Weinert’s first vintage was made in 1977 and the Carrascal is a blend of Malbec, Merlot and Cabernet Sauvignon and is fermented in an underground cellar in oak French casks. The name, Carrascal, comes from the place in Mendoza where many of the wineries came together to bottle their wine in clay amphora factories.

Here is the rating info.

Categories

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.


Rating Scale


Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.


Category #1 – The Dish

Rating of YUM. I was so pleased with how this dish turned out. Moroccan food has lots of fragrant aromatics, a melody of flavors that has good balance, with no spice overpowering the others. The result is spicy, sweet and satisfying even without a lot of fat. Roasting the vegetables imparts a touch of caramelization on the outside and for anyone new to tofu this is a perfect dish to start with – the spices coat the tofu well and the outside turns a touch crispy. I can’t wait to try this again with new vegetable variations.

Category #2 – The Wines


Sauvignon Blanc, Rating of YUM. Apricot and tropical flavors, tangerine/citrus and a sweet grassy/herb-y taste. A touch sweet, it would be great for a steamy night in Morocco (or Florida).


Carrascal, Rating of Nice. Spice, coffee, deep plum, raspberry/raisin. Bold with a nice smooth finish.

Category # 3 – The Pairing


Sauvignon Blank Rating of YUM. Going back to that steamy night in Morocco-I can picture myself sipping this wine and eating this piquant dish while sitting on a decorative pillow on the floor with lots of rich fabrics draped around. Ok back to reality.


Red Rating of YUM. The red intensified the mixture of spices and the sweet raisins. It complimented the dish well and made it shine. It was a bit richer than I have been drinking lately but if you like a bold but well balanced red this will be perfect.

Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing (please call first to ensure they have the wine in stock) and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com
PHONE: US +1 415-931-1725. 

Roasted Moroccan Carrots and Tofu

Inspired by Cooking Light, Roasted Moroccan Spiced Grapes and Chicken, April 2012
Serves 4
Vegan, Gluten Free, Dairy Free

Ingredients

1 large onion, chopped
1 bunch (about 6 medium) carrots, chopped (I used KYV Farm)
2 small potatoes, chopped (KYV Farm)
1 block tofu, pressed and cut into cubes

Seasoning (get this ready first)
1 Tbsp olive oil
3/4 tsp each salt, black pepper, ground cumin, ground coriander
1/4 tsp cinnamon
1/8 tsp red pepper


Garnish
1/3 cup fresh parsley
1/4 cup raisins

Directions

1. Preheat baking dish in oven to 450F. 

2. In a medium bowl mix seasoning mix with a whisk.  Add onion, carrot and tofu; toss to coat.

3. Remove heated dish from oven and spray with cooking spray; spoon carrot mixture over evenly.  Bake 45 minutes or until veggies are browned and tender; tossing halfway through.
4. Divide mixture over four plates, top with raisins and fresh parsley.



Nutrition Facts
4 Servings
Amount Per Serving


Calories 247.2
Total Fat 11.2 g
Saturated Fat 1.6 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.7 mg
Potassium 1,024.4 mg
Total Carbohydrate 39.0 g
Dietary Fiber 8.2 g
Sugars 10.3 g
Protein 16.5 g


Vitamin A 230.7 %
Vitamin B-12 0.0 %
Vitamin B-6 26.4 %
Vitamin C 52.5 %
Vitamin D 0.0 %
Vitamin E 5.3 %
Calcium 62.8 %
Copper 25.8 %
Folate 17.3 %
Iron 23.7 %
Magnesium 23.2 %
Manganese 68.7 %
Niacin 11.7 %
Pantothenic Acid 6.7 %
Phosphorus 26.7 %
Riboflavin 11.2 %
Selenium 21.6 %
Thiamin 19.8 %
Zinc 13.2 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Jan 232012
 
Growing up in the Northeast was tough.  Especially since my dad kept the heat just high enough to keep the pipes from freezing.

At night I slept with five blankets-when I first got in bed it was like diving into an 30 degree mountain stream. Finally by morning the bed was warm from body heat, but I couldn’t feel my feet due to lack of circulation from the heavy blankets.
 
When the alarm went off the next morning, I would open one eye and stare at the clothes hanging on my door.

They had icicles on them.

I bolted out of bed, grabbed the clothes and ran to the shower.  I turned it on full blast and threw my clothes outside the curtain to warm from the steam, then ran back to the warmth of my bed.  Ten minutes later, when the shower finally had some heat and my clothes were lukewarm, I would run back to the shower to break the Olympic record for speed-showering before the hot water heater spilled all it’s contents.

When that happened I was in big trouble.

Mid lather, I suddenly found myself with the ability to cut glass (if you get my drift).
At this point I was usually running late, so I headed out to the bus stop with wet hair-at which point my hair would freeze straight.
And you wonder why I decided to go to FSU.  I vowed never to leave Florida.
I’m so thankful to live here.  Every day.  Very thankful.  In fact, just this past Friday I rode home with the windows down, the 74 degree breeze blowing in. 
Another plus?  My CSA runs over the winter.  Last Thursday I even got potatoes!
Gorgeous, tender and sweet, new potatoes.
After yoga on Saturday we hit Native Sun to do some food shopping.  At the deli case I sampled several of the pre-made salads, including a lovely potato salad with peppers and green onions.  Great idea! 
I went home and made some up.  I added a citrusy splash with lemon-Meyer lemons are in season and they add the perfect brightness to this satisfying side dish. Enjoy!

Florida Winter Potato Salad

About 10 1/2 cup servings
Inspired by Native Sun’s pre-made potato salad I tasted yesterday
Vegan, Gluten Free, Dairy Free

Ingredients

2 lbs of new potatoes (or any potato you have on hand), cut into bite size pieces
Water for boiling, enough to cover
1 tsp salt

1 bell pepper, seeded and chopped
2 green onions, chopped
1 clove garlic, pressed
1/4 c reduced fat Vegenaise (or mayo for non-vegan)
1/8 tsp fresh ground pepper
1/4 tsp sea salt
1 Tbsp fresh lemon juice

Directions

1. Boil water and 1 tsp salt; add potatoes and boil 15 minutes or until tender but not mushy. Drain and rinse with cool water. Let cool.

2. Mix remaining ingredients together.

Nutrition Facts

10 Servings
Amount Per Serving

Calories 104.1
Total Fat 2.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.4 g
Cholesterol 0.0 mg
Sodium 100.8 mg
Potassium 472.3 mg
Total Carbohydrate 20.0 g
Dietary Fiber 2.6 g
Sugars 0.9 g
Protein 2.3 g

Vitamin A 12.8 %
Vitamin B-12 0.0 %
Vitamin B-6 17.3 %
Vitamin C 72.3 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 1.5 %
Copper 6.2 %
Folate 5.0 %
Iron 4.9 %
Magnesium 6.5 %
Manganese 9.1 %
Niacin 5.9 %
Pantothenic Acid 3.3 %
Phosphorus 6.3 %
Riboflavin 2.2 %
Selenium 0.6 %
Thiamin 6.3 %
Zinc 2.2 %

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