The Queen's Carrot Ginger Soup

Ginger Carrot Soup 

adapted from Aunt Lynn aka THE QUEEN's Christmas Eve Menu

(I love her)

I eat this soup every Christmas Eve at my Aunt Lynn's house. It is my favorite soup of all time and I crave it every year when September rolls around. This year I decided to try to make it on my own. I took what I knew from my Aunt Lynn and made up my own recipe. It is easy and so delicious! Serve with crusty bread or grated cheese. Mmmmm.

1/2 large vidalia onion - chopped

2 cloves garlic - minced

2 tablespoons butter

2 tablespoons olive oil

2 lbs carrots - peeled, sliced into 1/2 inch pieces

2 inch piece Ginger - shredded

5 cups chicken broth

1 tablespoon pepper

1 tablespoon salt

1/2 cup Half and Half or heavy whipping cream

1. Melt butter over low heat in a dutch oven. Add onions, garlic, and olive oil. Cook until onions are translucent.

2. Add carrots, ginger, chicken broth, pepper, and salt. Stir and turn heat up to medium. Cook for 25 minutes. Use an immersion/hand held blender to blend the carrots and the broth.  

3. Stir in half and half slowly. Turn heat down to med-low and cook for 15 more minutes. Use the immersion blender to make sure you have blended everything. Your soup should be thick, but not chunky!

ENJOY!!

Satan-ed Eggs (aka Deviled Eggs)

Since I made this recipe up... I can't call it Deviled Eggs what with there being a million recipes for "Deviled Eggs" out there in cooking land. My recipe was inspired by... My Mom and Aunt Donna. It's how they told me to make them, and then I added in my own pizzazz.

6 large eggs

1/2 cup Mayo

2 tablespoon Dijon mustard

1 teaspoon Worcestershire

1 tablespoon Nutmeg

1 teaspoon hot sauce

1 tablespoon fresh chopped parsley

1 teaspoon salt

1 teaspoon pepper

1 teaspoon garlic salt

Paprika

1. In a saucepan, cover the eggs with cool water. Cook eggs on med-high for 15 minutes. Drain eggs and rinse in cool water. Refrigerate for at least 1 hour.

2. Peel the shell from the eggs. Carefully cut the eggs in half and remove the yolk. Place the yolk in a mixing bowl. Smash with a fork/spoon until smooth. 

3. Add the mayo, mustard, Worcestershire, nutmeg, hot sauce, salt, pepper, garlic salt, and parsley. Mix until creamy smooth. 

4. Use a teaspoon to spoon the mixture into the eggs. Sprinkle the tops with paprika. Enjoy!

Broccoli Black Olive Bread

Sadly I forgot to take a picture of the stuffed bread I made for the Super Bowl last night - 

so this photo from RachelRay will have to suffice.  

1 storebought pizza dough - allow to rise at room temp

2 cups chopped broccoli

1/4 cup diced white onion

1 clove minced fresh garlic

1 can black medium pitted olives, sliced

1 cup shredded mozzarella

1 teaspoon salt

1 teaspoon pepper

1/8 teaspoon red pepper flakes

1 teaspoon garlic salt

Cooking Spray

Olive Oil

A small cup of milk (any kind)
Flour

large cookie sheet

pastry brush

1. Preheat oven to 400 degrees F. Drizzle olive oil in a medium skillet. Cook white onion and garlic over medium heat for 2 minutes. Add broccoli, season with salt, pepper, red pepper, and garlic salt. Cook broccoli until bright green (5-6 min). Allow to cool 2 minutes.

2. Spray a large cookie sheet with cooking spray. Use flour to coat your hands before handling the pizza dough - on a clean flour coated counter, roll the dough to a size that is big enough for your cookie sheet. Transfer the dough to the cookie sheet.

3.  Place broccoli in the center of the dough. Top with olives and shredded cheese. Fold both sides of the dough up over the broccoli and press the edges together - you should have a dough-y log. Seal the ends of the dough together by folding the dough in together (as if you were wrapping a gift). 

4. Carefully flip the bread over so that the seam is on the bottom. Use the pastry brush to paint the dough with the milk. Bake for 30 minutes - wetting the dough with the milk every 8-10 minutes. 

5. Serve with your favorite marinara!

Parmesan Baked Shrimp

12 small fresh shrimp, deveined, tails removed

1/2 c olive oil

1/2 c lemon juice

1/8 c fresh parsley, chopped

1/3 c fresh shredded parmesan

1 cup Italian breadcrumbs

1/8 tsp salt and pepper

1/8 teaspoon garlic powder

1 tablespoon melted butter

1. Combine olive oil and lemon juice in a large freezer bag. Add shrimp. Seal bag and lay flat in the fridge - chill/marinate for at least 1 hour.

2. Preheat oven to 400 degrees F.

3. Mix breadcrumbs, parmesan, parsley, salt, pepper, and garlic powder in a pie dish. 

4. Remove shrimp from bag and place them in the breadcrumb mix. Use your fingers to bread the shrimp, making sure that each side has a thick layer.

5. Spray a pie plate with non-stick spray. Add the shrimp. Drizzle with butter. 

6. Bake 10 minutes or until golden.

Chili Topping

Mr. Bear likes his hot dogs with my chili, cheddar cheese, and diced vidalia onions!

Ingredients
1 pound ground beef

1 vidalia onion, diced

1 (6-ounce) can tomato paste

1.5 cups water

2 tablespoons granulated sugar

1 tablespoon chili powder

1/2 teaspoon oregano

Salt and pepper to taste

In a large saucepan, brown the ground beef using a spatula to break the meat into fine pieces. Drain the fat and add the onion. Cook until soft. Stir in tomato paste, water, sugar, chili powder, oregano and salt and pepper to taste. Let mixture come to a boil, cover and reduce the heat. Simmer for 1 hour.

Becky's Baked Shrimp

My friend Becky made this baked shrimp dish as an appetizer this past weekend. The recipe had been passed on to her by her mother, who had altered the original recipe a friend had passed on to her some time ago. Last night I made Becky's baked shrimp for dinner and used the shrimps three different ways: over a salad, in a taco, and inside a quesadilla. This easy recipe has quickly become one of my favorites and I think that once you try it out you will agree that Becky's Baked Shrimp is incredible!

1/2 cup lite olive oil

2 tablespoons Cajun seasoning

1 tablespoon honey

1 tablespoon lite soy sauce

2 tablespoons freshly chopped cilantro

1 lb fresh shrimp - shelled and deveined

1. Combine ingredients and refridgerate for 1-4 hours.

2. Preheat oven to 450 degrees F. Bake for 10 minutes or until shrimp are firm and pink.

3. Serve over rice or salad, inside a taco, or alone!

Easy Guacamole

2 ripe avocados

2 tablespoons fresh cilantro, finely chopped

1/2 tablespoon garlic powder

1/2 tablespoon coarse sea salt

1/2 tablespoon pepper

1 jalapeno, seeds/rib removed, diced

1 1/2 tablespoons lime juice

1 small tomato, seeds and pulp removed, diced

1. Cut avocados in half. Remove seed. Scoop out avacado from the peel, put in a mixing bowl.

(See How to Cut and Peel an Avocado.)

2. Using a fork, mash the avocado. Add the cilantro, garlic salt, salt, pepper, jalapeno, and lime juice. Mash the mix some more. Stir in the tomato last.

3. Cover with plastic wrap, directly on the surface of the guacamole to prevent oxidation (green becomes brown), if not serving immediately.

Kelly's Spicy Chicken Dip

Everytime we go to Ohio to visit Mr. Bear's family, his cousin Kelly makes her famous might fine spicy chicken dip. The first time I met her (five years ago!), she kindly handed over her recipe and now I shall share it with you. It is so easy and SO yummy. Let me know if you make it!

Kelly's Spicy Chicken Dip

2 lg cans chunk chicken, drained

2 8oz pkg cream cheese

12 oz Frank's Red Hot

3/4 cup celery, diced

1 cup Ranch dressing

2 cups sharp cheddar cheese, shredded

Mix all ingredients in a large bowl. Transfer to a baking dish coated with non stick cooking spray. Bake at 350 degrees F for 45 minutes. Serve with assorted crackers, tortilla chips, celery, and carrots.

Beach Bod Salad

Beach Bod Salad by Samantha Caplan, Certified Health Coach and the creator of Living Beauty

(Also one of my nearest and dearest friends that I hold close to my heart)

Samantha says, "One of the most beautifying of greens is arugula. Just a few of the benefits you'll receive include a cleansing of the skin from the inside out (due to the sulfur content) and a natural protection from the sun (from the beta-carotene)!"

Serves 1 - 2

Ingredients:

1 bunch of arugula (depending on how hungry you are; start with 2 cups and go from there)

½ cup of washed mushrooms

½ sliced yellow pepper

¼ cup of walnuts

¼ of a large red onion sliced

2 tbsp Olive oil

Salt to taste

Optional - if you want a little sweet, add some raisins or other dried fruit of your choice; craisins, apricots, kiwi, or others

Toss all ingredients in a large bowl and enjoy!

*Tip - Use up all of your ingredients and make a salad for the next day, too...saves time!

Samantha has more amazingly healthy recipes and GREAT advice on how to have the best outlook on life. Race on over to her website where you can sign up for her free newsletter: Living Beauty

Crab Bruschetta

Inspired by my recent trip to San Francisco - here is my rendition of Crab Bruschetta from the tasty appetizer my husband and I ordered at Pompei's Grotto in Fisherman's Wharf.

(Pompei's Grotto's Crab Bruschetta)

1/2 lb fresh lumb crab meat, picked over for shells

4  roma tomatoes, diced

1 bunch fresh parsley, chopped

1 tablespoon chopped fresh basil

1 tablespoon minced garlic

1/2 tablespoon sea salt

1/2 tablespoon freshly ground pepper

1 tablespoon fresh squeezed lemon juice

1 teaspoon Old Bay seasoning

2 tablespoons extra virgin olive oil

1/2 cup fresh shredded parmesan

1 loaf Ciabatta bread - sliced and halved

1. Combine tomatoes, crab, parsley, basil, garlic, Old Bay, and lemon juice in a large bowl. Stir with a large spoon. Drizzle in the olive oil, season with salt and pepper, then mix in the parmesan gently.

2. Toast Ciabatta halves under the broiler. Spoon on crab bruschetta and enjoy!

You won't be Crabby after you eat these Bundles

The most scrumptious little crab wontons I've ever had. And I made up the recipe all by myself =0)

mini muffin tin

non-stick cooking spray

wonton wrappers

3 green onions, diced

1 large can crabmeat, drained

8 oz whipped cream cheese, room temperature

1 tablespoon Old Bay seasoning

1/2 teaspoon each: garlic salt, pepper, salt

1. Preheat oven to 350 degrees F. Spray a mini muffin tin with cooking spray.

2. Combine onions, crabmeat, cream cheese, and all of the seasonings in a mixing bowl.

3. Wet your fingers with water to separate the wonton wrappers. Place the wrapper in a muffin cup. Using a teaspoon, drop a bit of crab mix in the center of the wrapper. Wet your fingers again and twist the top of the wonton closed. Repeat the step for all of the muffin cups.

 (You can brush egg whites on the top of your wontons for a bit of a shine if you want - I did not because we were out of eggs).

4. Bake for 20-30 minutes or until the wontons are crispy and tan.

Enjoy alone, with a squirt of lemon, or a side of your favorite dipping sauce. I bet you won't be able to eat just one of these cheesy crabby bundles of goodness!

Mini Mac and Cheese Bites

Source: Photo from YumSugar - Recipe adapted from Food & Wine

Ingredients

1/2 pound elbow macaroni

1 1/2 tablespoons melted butter

Non-stick cooking spray

2 tablespoons all-purpose flour

3/4 cup milk

1 block Velveeta, cut into small cubes

1 large egg yolk

1/4 teaspoon black pepper

1/4 teaspoon salt

1/4 teaspoon garlic salt

2 tablespoons Parmigiano

Directions

1.Preheat the oven to 425°. In a large saucepan of boiling salted water, cook the macaroni until al dente, about 5 minutes. Drain, shaking off the excess water.

2. Spray four 12-cup, nonstick mini muffin tins with non-stick cooking spray.

3.In a large saucepan, melt the 1 1/2 tablespoons of butter. Whisk in the flour over moderate heat for 2 minutes. Whisk in the milk and cook, whisking, until boiling, about 5 minutes.

4.Add the cheddar and American cheeses and whisk until melted.

5.Off the heat, whisk in the egg yolk, salt, pepper, and garlic salt. Fold in the macaroni.

6.Spoon slightly rounded tablespoons of the macaroni into the prepared muffin cups, packing them gently. Sprinkle Parmigiano on top.

7.Bake the mini macs in the upper and middle thirds of the oven for about 10 minutes, until golden and sizzling. Let cool for 5 min­utes. Using a small spoon, carefully loosen the mini macs, transfer to a platter and serve.

Spicy Snack Mix

Source: Better Homes and Gardens' Fast Fix Family Food

4 cups bite size shredded wheat biscuits (Triscuits)
1 1/2 cups broken bagel chips or mini bagel chips
1 cup peanuts
1 cup cashews
1 cup whole almonds
1/4 cup butter, melted
2 tablespoons lime juice
1 teaspoon garlic salt
1 teaspoon chili powder
1/2 teaspoon onion salt

1. Prehear oven to 300 degrees F. In a bowl, combine shredded wheat biscuits, bagel chips, peanuts, cashews, and almonds. Set aside.
2. In a bowl, combine melted butter, lime juice, garlic salt, chili powder, and onion salt. Pour over cereal mixture; toss to coat. Pour cereal mixture into a roasting pan.
3. Bake for 20 minutes; stirring twice. Remove from oven. Spread mixture on foil to cool. Store in airtight container at room temperature for up to 2 weeks. Makes about 9 cups.

Nutrition per 1/2 cup:
204 cal., 15g fat (3g sat. fat), 7 mg chol., 175mg sodium, 15g carb., 3g fiber, 6g protein

Green Goddess Chicken Salad

The Green Goddess Chicken Salad by Melissa Rubel Jacobson comes from Food and Wine today. How could anyone resist a Goddess salad? 

2 oil-packed anchovies, drained

1 small garlic clove

1/2 cup packed flat-leaf parsley leaves

1/4 cup packed basil leaves

1/4 cup coarsely chopped dill

1 tablespoon oregano leaves

3/4 cup mayonnaise

2 1/2 tablespoons fresh lemon juice

2 tablespoons snipped chives

Kosher salt and freshly ground pepper

One 1-pound loaf of ciabatta—bottom crust reserved for another use, bread cut into 1-inch cubes

One 2-pound rotisserie chicken—skin and bones discarded, meat pulled into large bite-size pieces

8 piquillo peppers (from a 9.8-ounce jar), drained and quartered lengthwise

3 inner celery ribs with leaves, thinly sliced

1/2 cup pitted kalamata olives, halved

1.In a food processor, pulse the anchovies, garlic, parsley, basil, dill and oregano until coarsely chopped. Add the mayonnaise and lemon juice and process until smooth. Fold in the chives; season with salt and pepper.

2.In a large bowl, toss the ciabatta with the chicken, piquillo peppers, celery and olives. Add the dressing and toss to coat. Season with salt and pepper and serve.

Make Ahead

The dressing can be refrigerated for up to 2 days.

Giada's Mushroom Crostata

I found this recipe last night when I was on a hunt for something mushroom-y. YumSugar is a great website  - not only does it offer all kinds of articles about my fav topic - food - but also many different recipes. Giada's recipe for Crostata with Mushrooms and Pancetta looks heavenly. However, she asks for you to make your own pastry crust, and I decided a frozen puff pastry sheet is MUCH easier than trying to make dough when I don't own a large food processor (it was key in the dough making process). If you would like to make your own dough - click the link above for the recipe!

Crostata With Mushrooms and Pancetta

From Giada's Kitchen

Ingredients

For pastry crust:

1 sheet frozen puff pastry - thawed
Non-stick cooking spray

For mushroom filling:

4 tablespoons olive oil

2 ounces diced pancetta

2 shallots, minced

1 pound assorted mushrooms, such as cremini, shiitake, and button

1 tablespoon chopped fresh thyme

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/3 cup (1 ounce) grated smoked mozzarella cheese

1/3 cup ( 1 ounce) grated fontina cheese

2 tablespoons freshly grated Parmesan cheese

1 large egg, lightly beaten

Directions

1. For the crust: Roll out the thawed puff pastry sheet so it will fit in a 9-inch pie plate with extra dough hanging over the edge. Carefully place the pastry sheet into the pie plate that has been coated with non-stick spray.

2. For the mushroom filling: Heat 2 tablespoons of the olive oil in a large saute pan over medium-high heat. Add the pancetta and cook until crisp and golden, about four minutes. Using a slotted spoon, transfer the cooked pancetta to a small bowl.

3. Add the remaining 2 tablespoons of olive oil to the pan. Add the shallots and cook for 30 seconds. Add the mushrooms and cook, stirring frequently, until all of the moisture has evaporated, about 12 minutes.

4. Remove the pan from the heat and stir in the cooked pancetta along with fresh thyme, salt, and pepper. Set aside to cool for 10 minutes.
5. Place an oven rack in the lower third of the oven and preheat the oven to 400°F.

6. Stir the mozzarella and fontina into the cooled mushroom filling and spread in the center of the dough circle, leaving a 2-inch border.
7. Sprinkle the filling with Parmesan.

8. Fold the dough border up over the filling to form a crust. Brush the crust with beaten egg. Bake the crostata until the crust is golden about 25 minutes. Slice and serve.

Mrs. Bear's Meaty Cheesy Dip

Instead of allowing Mr. Bear to order a crummy take-out pizza while he watches the NCAA Tournament tonight (Go VOLS!), I threw some things together I found in the fridge to make quite possibly the BEST Meaty Cheesy Dip he has ever had.

Meaty
1/2 lb ground chuck
1/2 cup frozen diced white onion (thawed in microwave for 30 seconds)
3 packages mild taco bell sauce
1 teaspoon chili powder
2 teaspoons garlic salt
2 teaspoons cajun seasoning

Cheesy
15 slices white American cheese - chopped into small pieces
8 oz shredded Mozzarella
1 cup 1% milk
2 tablespoons butter
1 tablespoon jalapeno juice
1 tablespoon jalapeno slices

1. Combine all of the meaty ingredients (except the taco sauce) in a medium skillet and cook until there is no liquid left. Add the taco sauce and stir thoroughly.

2. Combine all of the cheesy ingredients in a double boiler over low heat (or a large bowl sitting on top of a saucepan with simmering water - see picture). Cook slowly over low heat, stirring frequently, until cheese is completely melted.

3. Add the meat and allow dip to cook over low heat for atleast ten minutes. Transfer dip to a small crock pot for your guest's easy dipping OR pour into a ceramic baking dish, pop it in the oven, and cook for 20 minutes on 350 degrees F.

Another way to eat Mrs. Bear's Meaty Cheesy Dip:

Spoon some into the center of a tortilla, top with lettuce, tomato, and salsa, roll up and eat it like a TACO

Mr. Bear said it is better than any Queso from a Mexican restaurant he has ever had - and the taco I assembled rivals all other tacos he has ever had before. I swear if you make this dip/taco for your sweetie he will think you are the world's greatest chef!

Asparagus and Roasted Red Pepper Pie

I always strive to eat healthy - not just because I have a weak stomach - but also for the fact that I feel better knowing I am putting good things into my body. And to be honest, I care about my weight. I work out 5-6 times a week and I pay attention to my daily fat and calorie intake. I found The Athlete's Palate Cookbook to be very inspiring as it is filled with tons of recipes by renowned chefs who care about their bodies too!

Chef Joe Carei is a runner who came up with a recipe for an Asparagus Omelet Tart in a Dill Polenta Crust that will fuel your body after a big run or race. I used his recipe as inspiration to create a "breakfast-for-dinner" meal  that Mr. Bear couldn't turn his back to. This delicious Asparagus and Roasted Red Pepper Pie can be enjoyed for breakfast, lunch, or dinner - and the leftovers are even great served cold! 

Crust
3 cups fat free vegetable broth

3/4 cup coarse yellow cornmeal

2 tablespoons dried thyme

2 teaspoons black pepper

1 teaspoon salt

Pie Filling

1 lb fresh asparagus, bottoms trimmed and cut into 2" pieces

1 small jar roasted red peppers, drained and diced

4 large eggs

1/2 cup 1% Organic Milk

1 tablespoon Tobasco sauce

1/3 cup diced white onion

3/4 cup shredded Fontina cheese

1/2 cup shredded Mozzarella cheese

Instructions

1. Preheat oven to 375 degrees F. Bring the broth to a boil in a medium saucepan and whisk in the cornmeal slowly. Reduce the heat and simmer for 30 minutes. Stir frequently.

2. When the polenta does not stick to the sides of the pot, add the thyme and pepper. Mix thoroughly. Pour the polenta into a pie plate and spread evenly. Cook for 10 minutes.
3. Blanch the asparagus pieces in boiling water for 3 minutes. Drain and set aside in a medium size bowl. Add the roasted red pepper and onions to the asparagus.

4. In another bowl, whisk together the eggs, milk, and hot sauce. 

5. Place the asparagus, peppers, and onion mixture on top of the polenta shell. Pour the egg mixture over the top of the vegetables. Sprinkle the cheese evenly over the top. Bake for 45 minutes.

Two Olive Hummus

After I discovered how to make Roasted Red Pepper Hummus, I have decided to go on a quest to create my own hummus recipes. Last night I was feeling creative, so I looked through the pantry and refridgerator for some inspiration. Mr. Bear LOVES black olives and I had just opened a can for our dinner salads. So I threw a bunch of black olives in the mini food processor, and grabbed the minced garlic, a can of garbanzo beans, and a jar of Kalamata olives. The end result: Two Olive Hummus.

Or maybe I should call it Black and Purple Hummus... I haven't decided yet.

Ingredients

1 can garbanzo (chick peas) drained and rinsed

1 tablespoon minced garlic

8 medium pitted black olives

2 tablespoons extra virgin olive oil

8 pitted Kalamata olives

1 tablespoons Kalamata olive brine (right outta the jar)

2 teaspoons garlic salt

2 teaspoons black pepper

Directions

For mini food processors: Combine the chick peas and garlic in the food processor - pulse/puree on high. Add the black olives - pulse/puree. Add the olive oil, Kalamata olives, brine, garlic salt, and black pepper. Pulse/puree until the ingredients are all mixed together and the hummus is not chunky. If it seems dry, add another tablespoon of the Kalamata brine. Refridgerate for 30 minutes before eating.

For a large food processor: Combine all of the ingredients and process until smooth.

Refridgerate for 30 minutes before eating.

Basil Couscous and Garbanzo Bean Salad

This is what I am eating for lunch today.....something I just whipped up with the things I found in the pantry that I guess I will call: Basil Couscous and Garbanzo Bean Salad

1 box Near East Basil & Herb Couscous
1 can organic Garbanzo beans (drained and rinsed thoroughly)
1 can diced Italian tomatoes (drained)
3/4 cup organic sweet corn (frozen)
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/4 teaspoon dried basil
1/8 teaspoon garlic salt

1. Cook couscous according to directions on the back of the box, omitting the olive oil.
2. Combine the tomatoes and beans in a medium bowl. Stir in the couscous.
3. In the same pot that you cooked the couscous, cook the corn over low heat in 1 tablespoon of water. Cook 3 minutes and add to the medium bowl (liquid included). Add spices and mix thoroughly.
4. Put the salad uncovered in the fridge for atleast 30 minutes! Enjoy it...it's pretty healthy for you =0)

Tossed Salad with Tomato-Basil Dressing

Sometimes I get bored of the salads that I make - they are usually pretty standard: tomato, cucumber, olives, chick peas, lettuce, cheese. Cooking Light has tons of healthy salad recipes and this one in particular looks easy and tasty.

Ingredients

1/2 cup white wine vinegar

1/3 cup tomato juice

2 tablespoons thinly sliced fresh basil

2 1/2 tablespoons extra-virgin olive oil

3/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon hot sauce

18 cups tightly packed assorted salad greens (such as romaine, red leaf lettuce, and Belgian endive)

3 cups thinly sliced peeled English cucumber (about 1 pound)

4 medium tomatoes, each cut into 3/4-inch-thick wedges

Preparation

Combine first 7 ingredients in a jar. Cover tightly, and shake vigorously. Let stand 15 minutes to 2 hours.

Combine salad greens, cucumber, and tomato wedges in a large bowl. Shake dressing vigorously, and pour over salad; toss well.

Nutritional Information

Calories:55 (52% from fat)

Fat:3.2g (sat 0.4g,mono 2.1g,poly 0.4g)

Protein:2g

Carbohydrate:5.3g

Fiber:2.2g

Cholesterol:0.0mg

Iron:1.3mg

Sodium:185mg

Calcium:39mg