Vegetarian Recipes

Here is a collection of quick, healthy vegetarian recipes from CookingLight Magazine. A dish like this one below, pasta with sun-dried tomato pesto and feta cheese, is a carbohydrate rich meal that is would be perfect for replenishing glycogen stores to prepare for a long run. Nutrition information is included with each recipe. Now get into the kitchen and enjoy!   

Photo Credit: CookingLight.com

Homemade Sports Drink

Looking to save a little money? It's possible to make your own sports drink at home. Sports drinks are made to provide fluid, carbohydrate, and electrolytes during long duration, high-intensity exercise - but you don't have to buy it in the store! Here is a recipe for a sports drink that you can make at home. The recipe is from Nancy Clark, MS, RD, CSSD - a well respected sports dietitian in the Boston area. Enjoy!

1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice
3 1/2 cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.

Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 110 mg sodium

Reference:
Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.

Summer Farmer's Markets

Happy Summer Break! Although you are not living the daily routine of the school year right now, that does not mean your nutrition takes a break. The summer is a great time to eat fresh produce when it is in season. Wherever you live, take advantage of local farmer's markets. Not only are you supporting local businesses, but you are also getting the best of your local fresh fruits and vegetables into your diet. Click here for a directory of farmer's markets in your area. 

Now here is a recipe that you can use with vegetables typically found at the market. It is from a food blog, The Kitchn, One-Pot Recipe: Easy French Ratatouille. 

Photo credit: thekitchn.com

Green Smoothie Recipes

Photo Credit: twopeasandtheirpod.com

I love green smoothies (I have mentioned that before on this blog!). I found this link that provides a great list of smoothies for you to try.

Click Here!

Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Guest Blogger: Laura White, USD Dietetic Intern

Recipe: Homemade Granola Bars

Granola bars are a great snack to take on the go. They also pack a lot of nutrients and are a healthy alternative to sugary, high fat snack options. The best part about making them homemade is that you can switch up the ingredients to meet your preferences.

Yield 24 servings.

Serving size: 1 bar.

Ingredients: 

• 1 cup honey 
• 1 cup natural peanut butter, smooth or crunchy 
• 3 ½ cups rolled oats 
• ½ cup raisins 
• ½ cup carrot, grated 
• ½ cup coconut 

Instructions: 

1. Preheat oven to 350 degrees. 2. Peel and grate the carrots 
3. Put the honey and peanut butter in a large saucepan. Cook on low heat until they melt 
4. Remove the pan from the heat. Turn off the burner 
5. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands. 
6. Spray a baking pan, approximately 9x9x2 depending on how thick you want them, with cooking oil. 
7. Put the mix in the baking pan. 
8. Press the mix firmly into the bottom of the pan. 
9. Bake for 25 minutes. 
10. Cut into 24 bars. 
11. Use plastic baggies or plastic wrap to individually store them.
Alternatives: Add almonds or peanuts for more protein. Add ground flax seed for additional fiber. 

Recipe adapted from the USDA SNAP-ed website: http://recipefinder.nal.usda.gov/recipes/granola-bars

Guest Blogger: Emily Seidl, USD Dietetic Intern

Recipe - Green Smoothie with Kale, Banana, and Milk

As I was making my breakfast this morning, it hit me that this would make a wonderful breakfast for an athlete on-the-go because it is so quick to prepare. It is a light breakfast, but still packs in a good amount of carbohydrate with some added protein. Adding in the kale really gives this smoothie an extra punch of nutrition. Who says you can't have your dark leafy greens in the morning? This smoothie is also an excellent source of calcium because both the kale and milk are rich sources. 

In my breakfast smoothie that I have pictured, I used:

1 cup of chopped kale
1 cup of vanilla soy milk
1 banana
1 tsp chia seeds (optional)

I blended those ingredients until smooth, then I added in a few ice cubes and blended again.

Nutrition facts: 258 calories, 49 grams carbohydrate, 11 grams protein, 5 grams of fat

Apple and Plum recipes cure for cancer

Fighting and healing cancer with fruit Apple and Plum Compote with Vanilla Custard This was so easy and delicious! To cut the calories, next time I will only use half the amount of sugar in the custard, blackberries peaches recipes

Ingredients
Compote
12 prune plums, or 8 red or black plums, pitted and chopped
1/3 cup apple cider
1/4 cup sugar, or
1/4 teaspoon ground cinnamon
4 large apples, such as Mutsu (Crispin), Fuji or Gala
Custard
1 1/2 cups 1% milk, divided
1/4 cup sugar, or
1 tablespoon cornstarch
Pinch of salt
2 large eggs, lightly beaten
1 teaspoon vanilla extract

Preparation
To prepare compote: Combine plums, cider, 1/4 cup sugar (or Splenda) and cinnamon in a medium saucepan; bring to a simmer over medium heat. Cook, stirring occasionally, until the plums are soft and falling apart, about 5 minutes. Remove from the heat. Peel and grate apples. Stir the grated apples into the plums. Spoon the compote into a large bowl and chill in the refrigerator.
To prepare custard: Heat 1 cup milk in a saucepan over medium heat until steaming; do not boil. Mix 1/4 cup sugar (or Splenda), cornstarch and salt in a medium bowl. Add eggs and whisk until smooth. Whisk in the remaining 1/2 cup cold milk. Add the heated milk to the egg mixture, whisking constantly. Return the mixture to the saucepan. Cook over low heat, whisking constantly, until thickened, about 3 minutes. Remove from the heat and whisk in vanilla. Transfer the custard to a clean bowl and let cool slightly or refrigerate until chilled.
To serve, spoon custard into dessert dishes and top each with compote.

Tips & Notes
Make Ahead Tip: Refrigerate compote and custard in separate containers for up to 2 days.
Ingredient Note: In the EatingWell Test Kitchen, sucralose is the only alternative sweetener we test with when we feel the option is appropriate. For nonbaking recipes, we use Splenda Granular (boxed, not in a packet). For baking, we use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup.
 When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

Nutrition juice health facts
Per serving:  119 calories;  1 g fat (  0 g sat ,  0 g mono );  37 mg cholesterol;  18 g carbohydrates; 3 g protein; 2 g fiber; 37 mg sodium; 210 mg potassium.
Carbohydrate Servings: 1 1/2
Exchanges: 11/2 other carbohydrate
fateatingwell. Nutrition and List_of_nutrition_guides

Recipe - Southwestern Chicken and White Bean Soup

I am sharing this recipe from Cooking Light. It will be sure to warm you up on a chilly evening and it only contains five ingredients!

Ingredients:
2 cups shredded cooked Chicken breast
1 tablespoon taco seasoning
Cooking spray
2 (14-ounce) cans fat-free, reduced sodium chicken broth
1 (16-ounce) can cannellini beans or any other white beans, rinsed and drained
1/2 cup green salsa
Light sour cream, optional

Directions:
1. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken and cook for 2 minutes until chicken is lightly browned. Add broth.
2. Place beans in a small bowl and mash until only a few whole beans remain. Add beans and salsa to the pan with the chicken. Bring to a boil. Reduce heat and simmer for 10 minutes. Serve with sour cream, if desired. 

Recipe - Lemony Tuna and Olive Oil Pasta

I am sharing this recipe from Real Simple because it is a great use for canned tuna and doesn't require many ingredients. Adding vegetables to this dish would be a great way to really balance out the meal. Another substitution I would recommend trying is using whole wheat linguine. 

Ingredients:
12 ounces linguine (3/4 box)
3 tablespoons olive oil
4 cloves garlic, sliced
1/4 teaspoon crushed red pepper
2 6-ounce cans oil-packed tuna
1 teaspoon finely grated lemon zest
salt and pepper
1/2 cup chopped flat-leaf parsley

Directions:
1. Cook the pasta according to the package directions. Reserve 1/2 cup of the cooking water; drain the pasta.
2. Wipe our the pasta pot and cook the oil, garlic, and red pepper over medium heat, stirring frequently, until fragrant, 2 to 3 minutes.
3. Add the pasta, tuna, lemon zest, 3/4 teaspoon salt, 1/2 teaspoon black pepper, and the reserved pasta water to the pasta pot and cook over low heat, tossing, until the sauce is slightly thickened and coats the pasta, 1 to 2 minutes. Add the parsley and toss to combine.

Yogurt - A quick lesson that will answer the question, "what is Greek yogurt?"

I love yogurt. I eat it most every day and plain yogurt can always be found in my fridge. Deciding what to get can be tough because there are a lot of choices such as regular, low-fat, non-fat, Greek, Kefir, and many more. But no matter what type you prefer, the important thing to remember is that all yogurt is a great source of calcium, protein, vitamin D, and potassium. Yogurt also contains live cultures. Maybe some of you are thinking, "what in the world does that mean?"

Live cultures are the "good bacteria." These bacteria promote gut health (digestion) and immunity. Those long words you see on the label - Lactobacillius acidophilus, L. casei, L. reuteri, and Bicfidobacterium - are a good thing! 

Yogurt may also be an option for those with lactose intolerance to enjoy dairy products due to the lower amount of lactose (milk sugar) present.

Do you ever notice a thin layer of liquid that sits on the top of the yogurt? Don't pour it off! That is the whey. Whey is full of calcium, so stir it back in. 

Greek yogurt vs. regular yogurt
This is a question that I get quite often. The main difference comes in how it is processed. Greek yogurt goes through a different straining technique, which leaves a much more concentrated, thick product. It removes much of the whey out of the yogurt. That explains why there is more protein in Greek yogurt when compared to regular yogurt. 

Yogurt and Athletes
Yogurt is a great addition to the sports diet because it has the desired carbohydrate and protein for recovery from exercise. Adding yogurt to a post-workout smoothie is an excellent way to add in the protein your body is craving. In fact, you can skip the protein powder because a serving of Greek yogurt has about 10 grams of protein per serving. With a little milk added in - you will have an adequate amount of protein to help ensure proper muscle recovery. Toss in some fruit or vegetables for some extra carbohydrate, vitamins, and minerals. Here is a recipe for some inspiration - Strawberry-Flax Smoothie.

Reference for this post and for those who would like to read more, here is the article from the Academy of Nutrition and Dietetics.

Recipe - Scrambled Eggs in a Coffee Cup

This recipe is super easy and is a great option for a quick breakfast.

2 eggs
2 tbsp milk
2 tbsp shredded cheese
Salt and pepper

1. Coat a microwave-safe coffee cup with cooking spray or a little butter. Add the eggs and milk and mix with a fork until blended.
2. Microwave for 45 seconds; stir. Microwave an additional 30-45 seconds until eggs are firm.
3. Top with cheese and salt and pepper, if desired.

Recipe - Mustard Dill Salmon

Salmon is also a great source for healthy omega-3 fats.

1 pound fresh salmon fillets or if you bought them frozen, thawed
1/4 cup mustard
2 tbsp lemon juice
Dill, fresh or dried

1. Cut the salmon into three pieces (if you bought it already cut, skip this step). Place the salmon in a baking dish. Spread mustard on top of each piece.
2. Squeeze lemon juice over the salmon and sprinkle with dill.
3. Bake at 325 degree F for 20 to 25 minutes.

Nutrition Information: 220 calories per serving; 2 g carbohydrate; 30 g protein; 10 g fat 

Recipe courtesy of Nancy Clark, MS, RD, CSSD from her book "Nancy Clark's Sports Nutrition Guidebook, Fourth Edition."

Recipe - Italian Broccoli

Find ways to include more dark green vegetables into your diet for optimal health!

Need to add some flavor to your broccoli? There is nothing wrong with adding a little dressing or oil to vegetables, especially if it gets you to eat them!

1 bag frozen broccoli cuts
1/2 cup Italian dressing
1/3 cup water

1. Combine all ingredients in a large skillet, cover and simmer for 15 minutes or until broccoli is tender.

The dish in combination with a grilled chicken breast, whole grain roll, and a piece of fresh fruit would make a great dinner. 

Cooking for One

Cooking for one provides a unique set of challenges because it combines eating on a budget, the amount of preparation time all while being mindful of food waste. The trick is to help you eat well at home without it taking up too much time and wasting too much money.

Cook in bulk – This is something that saves a lot of time in the kitchen. If you are going to the trouble of cooking one chicken breast, why not make 2 or 3 and have them throughout the week? You can incorporate into different recipes for variety. This is an example of what I mean:

• Monday: Cook 3 chicken breasts. Add BBQ sauce to one and that is your dinner for Monday.
• Tuesday: Cook pasta, add 1 chicken breast and pesto sauce and you have a completely different meal.
• Wednesday: Chop 1 chicken breast to top a garden salad. Drizzle with your favorite dressing.

Recipe - Mexican Baked Chicken with Pinto Beans

This recipe has only three ingredients - can't beat that!

2 16-ounce cans pinto beans
4 pieces chicken, skinless
1 cup salsa

1. Drain the beans and put in the bottom of a baking dish.
2. Put the skinless chicken on top; pour salsa over beans and chicken.
3. Cover and bake in a 350 degree F oven for 25 to 30 minuties. If desired, bake uncovered the last 10 minutes to thicken the pan juices.

Yield: 4 servings

Nutrition Information: 340 calories per serving; 31 g carbohydrates; 45 g protein; 4 g fat

Recipe courtesy of Nancy Clark, MS, RD, CSSD from her book "Nancy Clark's Sports Nutrition Guidebook, Fourth Edition."

Blackberries Peaches recipes cure for cancer

Fighting and healing cancer with fruit Blackberries Peaches Serve this colorful lavender-spiked blackberry-peach compote at a brunch or with small scoops of vanilla frozen yogurt for a glorious yet healthful dessert. If you can, choose freestone over cling peaches for this recipe: the pits will pull out more easily, which helps keep the peach halves intact. mangosteen

Ingredients
2 cups water
1/2 cup orange juice
6 tablespoons clover honey or other mild honey
4 4-inch-long sprigs fresh lavender (see Tips), plus small sprigs or lavender flowers for garnish
1 3-inch-long piece vanilla bean, split lengthwise
4 just-ripe medium peaches
1 cup fresh blackberries
Low-fat vanilla frozen yogurt or light ice cream (optional)
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Preparation
Combine water, orange juice, honey, large lavender sprigs and vanilla bean in a large nonreactive saucepan (see Tips). Bring just to a boil, stirring until the honey dissolves. Add whole peaches to the boiling liquid and cook, gently turning, until the skins start to loosen, 1 to 2 minutes. Remove the peaches to a colander with a slotted spoon; rinse under cold water and let drain.
Meanwhile, adjust the heat so the poaching liquid boils briskly and begins to reduce. Using a paring knife, peel the peaches and add the skins to the boiling liquid. Cut the peaches in half vertically, keeping the halves intact. Remove the pits, if possible; if it’s too difficult, leave them in until after poaching.
Adjust the heat to a bare simmer. Return the peaches to the pan and poach until they are not quite tender when pierced with a fork, 3 to 7 minutes; they should still hold their shape. Transfer them to a nonreactive bowl with a slotted spoon. When cool enough to handle, gently cut out and discard any remaining pits. Cover and refrigerate for at least 30 minutes and up to 3 days.
Add blackberries to the barely simmering liquid in the pan. Poach for 1 to 2 minutes. Remove them to a small bowl with a slotted spoon. Cover and refrigerate for at least 30 minutes and up to 3 days.
Adjust the heat so the poaching liquid boils briskly and cook until reduced to about 2/3 cup, 14 to 18 minutes, watching carefully to prevent scorching. Strain the liquid through a fine sieve into a nonreactive bowl, pressing down on the solids to force through as much liquid as possible; discard solids. Cover and refrigerate the syrup for at least 30 minutes and up to 3 days.
To serve, let the fruit and syrup come to almost room temperature. Arrange the peach halves in pairs in individual serving bowls. Spoon a small scoop of frozen yogurt or ice cream into each half, if desired. Top with the blackberries and drizzle with the fruit syrup. Garnish with small lavender sprigs or flowers, if desired.
Tips & Notes
Make Ahead Tip: Prepare through Step 5, cover and refrigerate for up to 3 days.
Tips: If fresh lavender is unavailable, substitute 1 teaspoon dried culinary lavender; it is available in some supermarket herb and spice sections and in many natural-foods stores. Add it to the poaching liquid in Step 5 (after the peaches and blackberries have been poached and removed from the saucepan). Be sure to use food-grade dried lavender, not lavender sold for crafting projects.
Nonreactive pan, bowl or baking dish: A nonreactive bowl, pan or baking dish—stainless-steel, enamel-coated or glass—is necessary when cooking with acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors.
Nutrition
Per serving:  163 calories;  0 g fat (  0 g sat ,  0 g mono );  0 mg cholesterol;  42 g carbohydrates; 26 g added sugars; 2 g protein; 3 g fiber; 5 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value)
Carbohydrate Servings: 3
Exchanges: 1 fruit, 2 carbohydrate (other)
fateatingwell . Nutrition and List_of_nutrition_guides

Plum Betty recipes cure for cancer

Fighting and healing cancer with fruit Plum Betty the juices of the fruit in this plum betty, chopped walnuts add a crunchy touch mixed in with the bread. Pecans or almonds are also tasty options. soymilk
Ingredients
Filling
6 cups sliced ripe but firm plums (1/2-inch slices), peeled if desired, or 6 cups pitted sour cherries, fresh or frozen
1/3 cup packed light brown sugar
1 tablespoon orange juice
Topping
2 cups whole-grain fresh breadcrumbs (see Tip)
1/4 cup packed light brown sugar
1 teaspoon ground cinnamon
1/2 cup chopped walnuts
2 tablespoons butter, melted

Preparation
Preheat oven to 350°F. Coat a 9-inch shallow glass or ceramic baking dish with cooking spray.
To prepare filling: Toss plums (or cherries) with 1/3 cup brown sugar and orange juice in a medium bowl. (If using frozen fruit, let stand for about 30 minutes, stirring occasionally, to thaw the fruit before transferring to the baking dish.)
To prepare topping: Toss breadcrumbs, 1/4 cup brown sugar and cinnamon in a bowl until blended.
Sprinkle 1/2 cup of the topping in the bottom of the prepared baking dish. Top with half of the fruit. Sprinkle 1/2 cup of the topping over the fruit, then top with the remaining fruit. Bake for 30 minutes.
Meanwhile, toss the remaining topping with walnuts and butter until combined. After 30 minutes, remove the betty from the oven and sprinkle the breadcrumb-walnut mixture on top. Return to the oven and bake until the fruit is bubbly and the crumbs are browned, 30 to 40 minutes more. Let cool for about 20 minutes before serving.
Tips & Notes
Make Ahead Tip: Store the topping (Step 3) in an airtight container for up to 3 days.
Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh breadcrumbs.
Nutrition
Per serving:  301 calories;  11 g fat (  3 g sat ,  2 g mono );  10 mg cholesterol;  49 g carbohydrates; 22 g added sugars; 5 g protein; 4 g fiber; 89 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (29% daily value).
Carbohydrate Servings: 3
Exchanges: 1/2 starch, 1 fruit, 1 carbohydrate (other), 2
fateatingwell. Nutrition and List_of_nutrition_guides

Peach Rhubarb Ginger recipes cure for cancer

Fighting and healing cancer with fruit Peach, Rhubarb & Ginger Crisp In this fruit crisp, the crunchy oatmeal topping and the peach-rhubarb filling get a lively kick from finely chopped crystallized ginger. (If you’re not a ginger fan just leave it out.) The fruit filling is sweetened to match the peach-rhubarb combination—if you use other fruit that is very ripe and/or sweet, reduce the sugar in the filling to 3 tablespoons. The topping can be made ahead, so consider making a double batch and storing half in the freezer to have on hand for a quick dessert.

Ingredients
Filling
2 cups sliced peaches or nectarines (1/2-inch slices), fresh or frozen, peeled if desired
2 cups sliced rhubarb (1/2-inch slices) or blueberries, fresh or frozen
1/4 cup packed light brown sugar
1 tablespoon minced crystallized ginger
Topping
1 cup old-fashioned rolled oats
1/2 cup chopped pecans
1/4 cup white whole-wheat flour (see Note)
1/4 cup packed light brown sugar
1 tablespoon minced crystallized ginger
1/8 teaspoon salt
2 tablespoons butter, melted
1 tablespoon canola oil

Preparation
Preheat oven to 350°F. Coat a 9-inch shallow glass or ceramic baking dish with cooking spray.
To prepare filling: Toss peaches (or nectarines) and rhubarb (or blueberries) with brown sugar and crystallized ginger. (If using frozen fruit, let stand for about 30 minutes, stirring occasionally, to thaw the fruit before transferring to the baking dish.) Transfer to the prepared baking dish and spread in an even layer.
To prepare topping: Combine oats, pecans, flour, brown sugar, crystallized ginger and salt in a medium bowl. Drizzle butter and oil over the mixture and stir until evenly moistened. Sprinkle the topping over the fruit.
Bake until the fruit is bubbly and the topping is browned, 35 to 50 minutes. Let cool for about 20 minutes before serving.

Tips & Notes
Make Ahead Tip: Refrigerate the topping in an airtight container for up to 1 week or freeze for up to 6 months.
Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.

Nutrition
Per serving:  286 calories;  14 g fat (  3 g sat ,  7 g mono );  10 mg cholesterol;  40 g carbohydrates; 18 g added sugars; 4 g protein; 4 g fiber; 57 mg sodium; 304 mg potassium.
Carbohydrate Servings: 2 1/2
Exchanges: 1/2 starch, 2 carbohydrate (other), 3 fat
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