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MORE DELICIOUS RECIPES IN THE MAGAZINE
Avocado and Grapefruit Salad (Raw)
Prep Time: 5 mins | Cook Time: 0 hr 0 min | Servings: 6 | Difficulty: Easy
1 head of romaine lettuce
1 English cucumber
1 red pepper
1 red ruby grapefruit
1/4 cup of sesame seeds
2 tbs fresh mint
2 tsp fresh cilantro
1/2 cup of olive oil
1/4 cup of fresh lemon juice
1/4 cup of grated yellow or sweet onion
1/2 tsp. Celtic salt
For the dressing, simply mix it all in a glass jar. For the salad, put the lettuce, cucumber and bell pepper in a large bowl and toss. Pour part of the dressing and toss again. Peel and slice the grapefruit, removing all white. Add avocado, grapefruit, sesame seeds, mint and cilantro, toss again.
Slow-Roasted Beef Back Ribs with Sweet Potato Chips (Paleo)
Start to finish: 8 to 10 hours (active time: 15 minutes)
About 4 pounds beef back ribs
2 tablespoons herb rub of choice (see herb rub recipe below)
1/2 teaspoon coarse salt (or regular salt; omit if your herb rub contains salt)
1/2 cup barbecue sauce of choice (see mustard-date sauce recipe below)
Coat ribs on all sides with herb rub (and salt, if your rub doesn’t contain salt). Place a bay leaf on each rack of ribs and wrap each rack tightly in foil, crimping the ends. Allow to dry-marinate in the refrigerator for 2 to 24 hours. (At this point, packets can be placed in plastic bags and stored in the freezer to be roasted later.)
Preheat oven to 200°F.
Place foil packets on one or two baking sheets. Don’t allow them to hang over the sides, because the juices can leak out during roasting. Roast for 6 to 8 hours, optionally turning over partway through the cooking time.
Take the ribs out of the oven and open up the packets. Preheat broiler. Keeping ribs on foil, carefully turn meaty-side up and remove bay leaves. Use foil sheet like a sling, placing ribs and foil on a different pan. This is to avoid the danger of drippings catching fire in the broiler. Brush the tops of the ribs with barbecue sauce. Broil the barbecue sauce-brushed tops for 4 to 7 minutes or until well-browned.
Nutrition information per serving: 552 calories; 246 calories from fat; 27 g fat (10 g saturated); 210 mg cholesterol; 3 g carbohydrate; 1 g fiber; 2 g sugar; 69 g protein; 770 mg sodium.
MUSTARD-DATE BARBECUE SAUCE
Start to finish: 10 minutes
Yield: About 1 cup
1/4 cup yellow or Dijon mustard
1/3 cup balsamic vinegar
2 pitted dates, chopped
2 cloves garlic, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 cup olive oil
Place mustard, vinegar, dates, garlic, salt and thyme in a blender and blend on highest setting until smooth. Scrape down sides of pitcher 2 or 3 times during processing. Add oil and blend until combined and emulsified. Place in a covered container and refrigerate until ready to use.
Nutrition information per 2-tablespoon serving: 68 calories; 60 calories from fat; 7 g fat (1 g saturated); 0 mg cholesterol; 2 g carbohydrate; 0 g fiber; 1 g sugar; 0 g protein; 380 mg sodium.
Start to finish: 5 minutes
Yield: About 2 tablespoons
1 tablespoon dried thyme
1 tablespoon dried rosemary
1/2 teaspoon coarse salt (or regular salt)
Finely grind thyme and rosemary in a clean coffee grinder or using a mortar and pestle. Place in a small dish and mix with salt.
CRISPY SWEET POTATO CHIPS
Start to finish: Approximately 1 hour
2 medium to 3 small, long-ish sweet potatoes (about 1 1/2 pounds)
2 to 4 cups oil (olive oil, coconut oil, or palm shortening)
Scrub sweet potatoes. Cut off tip ends and trim away any bad spots.
With a mandoline or using the slicing blade of a food processor, cut potatoes into 2-millimeter slices (a little over 1/16 inch, or just a tiny bit thicker than a coin).
Place oil in a deep pot (to prevent splattering) over medium to medium high heat. Oil should be at least 3/4 inch deep. The oil is ready when a chip placed in the oil sizzles gently.
One at a time, scatter 12 to 18 slices per batch into the oil, enough to form a single layer with a little room to move.
Begin timing. Fry each batch 6 to 7 minutes, flipping chips once or twice during frying. If chips are becoming browned more quickly or taking longer to brown, turn heat down or up in small increments and wait several minutes between adjustments.
Chips are done when they’re curled and medium brown with only a few golden spots remaining. They brown quickly, so watch them closely. Remove from oil with a slotted spoon or a “spider,” holding chips above the pot for a moment to drain any excess oil. Place chips on paper towels. Sprinkle with salt, toss gently, and enjoy!
Your oil may be re-used. Allow to cool and strain into a bottle or jar. Label it so you remember it’s for deep frying.
Nutrition information per serving (using olive oil): 309 calories; 116 calories from fat; 13 g fat (2 g saturated); 0 mg cholesterol; 47 g carbohydrate; 7 g fiber; 1 g sugar; 3 g protein; 306 mg sodium.
Mushroom Masala with Cauliflower Rice (Raw)
Prep Time: 15 mins | Servings: 4 servings
Masala Sauce Ingredients:
2 tbls coconut oil
¾ medium yellow onion, cut up in quarts
2 -inch piece fresh ginger, peeled
½ jalapeño pepper, cut up and deseeded
1 clove of garlic
2 tsp smoked Spanish paprika
2 tsp garam masala (see ingredients below)
1 plum tomato
2 tsp of raw organic honey
¼ tsp chile de arbol or cayenne peppr
½ cup water
½ tsp Celtic salt
1 tsp freshly ground peppr
1 cup of soaked cashews
1 cup of chopped cilantro leaves
Garam Masala Dry Ingredients:
3 tsps coriander seeds
1 ½ tsps cumin seeds
1 tsp black peppercorns
1 ½ tsps fresh ginger
¼ tsp black cardamom (3-4 large pods approx)
¾ tsp cloves
¾ tsp cinnamon (2 X 1” pieces)
¾ tsp crushed bay leaves
Blend all of the ingredients in a high-speed blender.
4 portobello mushrooms cut up in strips.
Wash thoroughly the mushrooms (first using a veggie wash and then soaking them in filtered water with one table spoon of 3% hydrogen peroxide) and then cut them up in cubes to resemble chicken. If you are concerned about eating raw portobello mushrooms, you can add a little bit of “Braggs” amino soy in a frying pan and slightly cook them.
½ red onion
½ cup of cilantro leaves
½ tsp. of Celtic salt
Wash thoroughly the cauliflower and put it in the food processor with the red onion, cilantro, and Celtic salt.
“Rawfried” Beans Garnished with Cilantro and Cayenne (Raw)
Prep Time: 15 mins | Servings: 5 servings
2 cups organic raw sunflower seeds, soaked (4 hrs.)
1/2 cup of organic raw cashews, soaked (4 hrs.)
1/2 cup organic cold-pressed olive oil
1/4 cup of red sweet pepper
1 1/2 tbs. sesame tahini
1 heaping tsp. Celtic sea salt
1 tsp. cumin powder
1 tsp. dried chipotle
1 medium-sized garlic clove, peeled
2 stems of cilantro
1 tsp. cayenne
In a food processor, blend all of the ingredients, except the cilantro and the cayenne, until creamy—a few minutes of blending. Garnish with cilantro leaves and a dash of cayenne pepper.
Serve with raw chips (recipe coming soon), red pepper or cucumber “chips.”
Salada Rustica (Vegan)
Prep Time: 20 mins | Cook Time: 45 mins |
Servings: 5 serving | Difficulty: Easy
2 organic radicchios
2 organic Belgium endives
1/2 organic green fennel
1/2 box of organic arugula
1/2 small box of organic basil micro-greens
5 medium sized organic tomatoes
5 organic shallots
2 sprigs of organic rosemary
1 organic lemons
1/2 cup of organic olive oil
1/2 teaspoon of organic vanilla
Chill a large salad bowl for 30 minutes or when serving, put it in ice.
Wash and HP wild arugula, endives, radicchio, fennel and basil micro-greens.
Put each of these greens through the spinner and then toss the arugula and the micro-greens inside the salad bow.
Slice the endives, radicchios and the bottom part of the fennel and throw them in the green salad.
Roasted Tomatoes and Shallots:
Wash and HP tomatoes.
Cut the tomatoes in half and remove the seeds. Remove the rosemary leaves from the stem.
Gently oil and then heat up a skillet using Grapeseed oil. Throw the tomatoes halves with Celtic salt and the rosemary. Roast them until skin has black portions.
Repeat the oiling of the skillet. Throw the shallots with some Celtic salt and roast them until brown.
Place the tomatoes and the shallots in individual bowls. There should be 2 half tomatoes and 1 shallot in each salad plate.
Pour olive oil in a 1 quart mason jar and juice the lemon into it, pour the vanilla, add Celtic salt, cover it and mix it well. Place it in a small serving jar or use a 1/2 oz. ladle to serve directly from the jar.
Fettuccine Alfredo (Raw)
Prep Time: 15 mins. | Difficulty: Easy
1 cup macadamia nuts, raw
1 cup cashews, raw
1/2 cup lime juice
1 tsp. Celtic salt
1 tbs. garlic
1/2 tsp. pepper corn
8 small basil leaves
Spiral Vegetable Slicer
Alfredo Sauce: Blend all of the other ingredients in the high-speed blender until creamy.
Fettuccine: Peel the zucchinis and then run them through the spiral vegetable slicer. Choose the larger-flat open blade.
Place the spiraled zucchini in a bowl and pour the sauce over it. Using two large spoons, mix the sauce and the zucchini until it looks like fettuccine Alfredo.
Serve it on a deep plate and garnish with two small basil leaves. It tastes like heaven!
Live Carrot Cake (Raw)
Prep Time: 30 minutes | Difficulty: Medium
2 cups of organic dates (pitted and soaked)
2 lbs. of organic carrots (for carrot pulp)
2 cups of dried organic coconut flakes
1/4 cup fresh organic ginger
1 1/2 cups of organic carrot juice
3/4 cup organic raisins (soaked and drained)
2 cups of organic raw walnuts (coarsely chopped)
1 1/2 tsp. of organic cinnamon
1/4 tsp. ground cardamom
1 tsp. nutmeg
3 cups of Whipped Cream*
1 recipe of Cake Bottom Crust*
1 cup freshly-squeezed organic orange juice
1 tablespoon grated orange rind
1 tablespoon grated organic lemon rind
1/2 cup organic dates
2 tablespoons fresh-squeezed organic lemon juice
2 tablespoons Organic Cashew Butter*
1 1/2 cups raw macadamia
1/2 cup fresh squeezed orange juice
2 tablespoons of maple syrup
1 tsp. almond extract
Cake Bottom Crust:
2 cups of raw almonds
2 cups of organic dates
Organic Cashew Butter:
1 cup of cashews
1 tsp. of lime juice (fresh)
1/2 tsp. Celtic salt
3 tbs. of filtered water
Juicer (for carrot juice and pulp)
9" non-stick springform pan
Carrot Cake: Soak the dates in water for 1 or 2 hours. Juice the carrots until 2 cups carrot pulp and 1 1/2 cups carrot juice. In a blender combine the coconut, soaked dates, ginger, and some carrot juice to make it blend. Transfer the blender contents to a mixing bowl and mix in the carrot pulp, raisins, walnuts, cinnamon, cardamom and nutmeg. Press the carrot cake into the non-stick springform cake pan already covered with Cake Bottom Crust. Once the carrot cake is set, frost it with Whipped Cream—about a quarter of the height of the cake.
Orange Glaze: Combine in the blender the orange juice, orange and lemon rinds, dates, lemon juice and cashew butter, blending well. Drizzle the carrot cake with Orange Glaze and serve.
Whipped Cream: Soak the macadamia nuts for at least two hours. Drain nuts and in a blender combine orange juice, maple syrup, and almond or vanilla extract. Blend until smooth and fluffy like whipped cream. Add water if needed.
Cake Bottom Crust: In a food processor, slowly pulse the almonds and and the dates together until they look like they have been chopped. Knead the mix into the bottom of an 9" non-stick springform pan—those cake pans with removable bottom.
Organic Cashew Butter: Soak cashews for 1 to 2 hours. Wash the cashews and then put everything in blender and blend.
These recipes were originally published in Juliano Brotman’s “The Uncook Book”® and modified with a few updated ingredients.
Live Strawberry Tarts (Raw)
Prep Time: 30 minutes | Difficulty: Easy | Makes: 16
2 cups soaked almonds
2 cups soaked hazelnuts
2 cups pitted dried dates
2 cups soaked raisins
2 cups dried coconut
6 tbs. raw cacao powder
8 tbs. raw cacao bits
2 tsp. vanilla extract
1/2 tsp. Celtic salt
2 cups raw cashews
4 tbs. coconut oil (softened)
1/2 cup coconut milk
1 cup fresh strawberries (cleaned and hulled)
4 tbs. maple syrup
2 tsp. vanilla extract
16 small fresh strawberries (cleaned and hulled)
Place all ingredients in a food processor blender. Start at low speed, then gradually increase until ingredients are refined, then continue on max speed until ingredients are smooth and sticky, and the mix looks like dough.
Press the “dough” into 3.5 x 2.5” tart shells and set them aside to prepare the filling.
Add all ingredients, except the maple syrup to a high-speed blender.
Blend the strawberry mixture on high until completely smooth and creamy. Taste test for sweetness. If necessary, add the maple syrup. Blend it some more and pour the mixture into the tart shells. Fill up the shells without overflowing.
Put the filled tarts in the fridge or freezer to cool and set. Press out of the molds before serving and add a fresh strawberry on top of it.
Green Papaya Thai Salad (Raw)
Prep Time: 10 min. | Servings: 2 | Difficulty: Easy
4 cherry tomatoes
2 chili peppers
1 1/2 tbs. of Bragg’s Liquid Aminos
1 clove of garlic
2 cups of shredded carrots
2 cups of shredded green papaya
4 green beans
1/2 bunch of cilantro
1 leaf of napa cabbage
1 1/2 tbs of coconut sugar
2 tbs. Ecuadorian organic peanuts
Cheese grader or papaya shredder
A regular blender
Stainless steel bowls
Place Ecuadorian peanuts in a bowl. Peanuts from the United States are filled with fungi and allergenic substances. You can find Ecuadorian peanuts on most health food stores.
Remove the green papaya’s peel with a sharp knife. Using a regular cheese grater with large sized holes or an actual papaya shredder, grade the green papaya into a large bowl. If you see the seeds you went too far. Stop and start shredding another section of the papaya. Set aside the seeds on a separate bowl.
Peel the clove of garlic and place it inside a large mortar or pestle. Crush the garlic.
Slice the cherry tomatoes in half and add them to the garlic.
Remove the tips from each green bean, cut them in thirds, add them to the mortar or pestle and keep crushing.
Motion enough times to bruise the beans and get the juice out of the tomatoes.
Remove the stems from the chili peppers, add them to the mortar or pestle and crush them—depending on how hot you like your salad, crush it a little for milder spiciness and a lot for hotter.
Place the mixture in the stainless steel bowl with the papaya and combine the peanuts and cilantro (leaves only). You can use two forks to mix it all together.
Using a blender, blend the Bragg’s Liquid Aminos, the lime juice, the coconut sugar. Pour this sauce over the salad and mix it some more.
Serve with a leaf of napa cabbage and some Thai basil leaves.
Snicker Bars (Raw)
Prep Time: 15 mins | Cook Time: 2 hrs | Servings: 16 |
Raw Snickers Bars:
1/2 cup walnuts
2 cups medjool dates, pitted
1 tbsp coconut oil
1 tbsp maca
1 1/2 tbsp tahini
1-2 tbsp maple syrup (depending on how sweet you want)
2 tbsp almond butter
Pinch of Celtic sea salt
150 gr raw peanuts from Ecuador
2 tbsp coconut oil
2 tbsp raw cacao
2 tbsp maple syrup
Raw Snickers Bars:
Grind the walnuts and a pinch of Celtic salt in a high-speed blender to a fine flour. Put it aside in a small bowl.
Now add all the other ingredients with the exception of the peanuts and pulse until it becomes a ball of goo.
Move the goo over to a second bowl, add the peanuts and mix them in by hand.
Line a glass rectangular storage container with a sheet of parchment paper, knead the walnut mix as the first layer, then the dough with the peanuts, and finally the chocolate (see below).
Blend the coconut oil, cacao and maple syrup and pour it on top as the last layer.
Let the snicker mix sit in the fridge for two hours then cut it into bars.
Keep the bars in the fridge in a sealed container.
Fiber Loaf (Vegan, Sun Cooked)
Prep Time: 7 mins | Cook Time: 4 hrs. (Sun Oven) | Servings: 4 or 5 servings | Difficulty: Easy
Fiber from two days of juicing
1/4 cup of almonds
2/3 cup of walnuts
1/4 cup of flax seeds
1 red pepper
1 carrot (or 4 baby ones)
1/4 yellow onion
2 tbs of filtered water
1 tsp rosemary
1 tsp thyme
1 tsp chili powder
1 tsp Celtic salt
On the first day of juicing, place the fiber in a tightly-closed container and store it in the refrigerator.
On the second day of juice, put today's fiber with yesterday's refrigerated fiber in a medium-sized bowl.
The best juicing ingredients for this fiber loaf are: spinach, yellow chard, fennel, kohlrabi, carrots and deseeded jalapeño peppers.
Using either a high-speed blender, put the almonds, the walnuts and the flex seeds together and blend until they are powder, with a bit of moist.
Pour this nut-blend in the bowl and begin mixing it with the fiber. Let it sit while you attend to the spices and vegetables.
Using a mortar, grind the dried rosemary into powder. Pour it in a small bowl. Add thyme, chili powder, mix these spices with a spoon, and then throw it in the fiber mix.
Remove the insides of the red pepper, peel and cut the carrots, peel and cut the onion into quarts.
Place the cleaned red pepper, the carrots, one quart of the onion and 2 tbs of water in the blender. Blend it until it becomes liquid.
Pour this vegetable liquid in the bowl and mix it with the rest of the ingredients using a table-spoon and a fork together.
Once the mix looks evenly colored and soft (like tuna and mayo), place it in a glass bread pan and use the spoon to compact the mix inside the pan, and also smooth the surface.
When the pan is filled, place it inside the sun oven and let it cook for 4 hrs (at 250 degrees) or 6 hrs (at 190 degrees, which is healthier).
Inside the sun oven, all of the minerals, vitamins and oils will remain alive. Afterwards, pull it out and let it cool. Once the fiber loaf is cool, cut it in slices and serve it with a succulent arugula salad.
Chicken Tajine with Sweet Potatoes (Paleo)
Prep Time: 15 min | Cook Time: 40 min | Servings: 4 | Difficulty: Easy
2 chicken breasts (organic, free-range)
3 sweet potatoes or 3 yams (organic, large)
1 tbs. of ground rosemary
1/2 tbs. of paprika
1 tbs. of dried thyme
1 tsp. of cayenne pepper
1/2 tsp. of garlic powder
1 tsp. of onion powder
1/2 tbs. of Celtic salt
1 tbs. of red palm oil or grapeseed oil
1/2 cup of water
Mortar and pestle (for rosemary)
Lay the two chicken breasts on a meat cutting board, cut it into cubes and put it in a bowl.
Grind the rosemary using the mortar and pestle. Once ground, place it in a different glass bowl for the dry rub. Add the paprika, the thyme, the cayenne pepper, the garlic powder, the onion powder and the Celtic salt. Mix all of these ingredients until they look like one big powder mixture.
Peel and cut into cubes the sweet potatoes or yams—you can also have a combination of the two, i.e.: 2 sweet potatoes and 1 yam.
Pour and heat the oil in the tajine. Add the cubed chicken and pour as much of the mixture as you would like. For strong flavor use all of it. Once the chicken is browned, add the sweet potatoes and/or yams and cover the tajine.
Set timer for 20 minutes.
Add water and cover the tajine again. Set timer for another 20 minutes.
Turn off heat and uncover the tajine slightly. Let it sit for 5 minutes and serve. The more juice the better. You can serve it with couscous or rice.
Papaya de Cassis (Vegan)
Prep Time: 5 min | Difficulty: Easy
Ingredients for the Crème:
1 tsp. coconut oil
1 tbs. maple syrup
1/2 tsp. vanilla
1 cup of raw cashew nuts
1/2 cup of almond milk
1/2 tsp. lime
Ingredients for the Cassis “Liqueur”:
1 cup of black currant
1 1/2 cup of filtered water
1 tsp. coconut butter
Directions for the Crème:
As much as possible, buy all organic ingredients. Wash the papaya with veggie wash or diluted hydrogen peroxide. Rinse well.
Cut the papaya in half and de-seed it. Using a spoon, scoop the papaya and put it in the high-speed blender. For better flavor it is best not to scoop too close to the skin.
Place the rest of the ingredients in the blender and blend until smooth.
Pour it in a bowl and put it in the fridge for 45 minutes.
Directions for the Cassis “Liqueur”:
Place the black currants, water and coconut butter in the high-speed blender and blend until it looks like a liqueur. Pour it in a bottle and refrigerate it for 30 minutes.
How to Serve:
Serve cold in a bowl or glass with a splash of the Cassis “Liqueur” and garnish it with a blackberry.
Beet Rawvioli (Raw)
Prep Time: 10 min | Difficulty: Easy
1 red golden beet
1 cup cashews
1/3 cup olive oil
1/4 teaspoon salt
1 garlic clove
1 dozen small basil leaves
Small handful of spinach
Put all ingredients in blender except for the beets. The mixture will look like pesto.
Slice the beets on mandolin.
Take each slice and coat the edges with olive oil.
Place mixture on one slice and top it with another to make it look like a ravioli.
How to Serve:
Use some dehydrated sage leaves and sprinkle black pepper to decorate. Or you can use finely diced red pepper with basil leaves.
This recipe was originally featured in The RAW “Cooking” Show® with Erin Yeschin from The Inspired Kitchen.co.
Braised Brussels Sprouts (Vegan)
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 2 | Difficulty: Easy
2 lbs. of Brussels sprouts
1 tsp. garlic powder
1 tbs. onion powder
1 tbs. of Celtic salt
1 tbs. of freshly ground pepper
2 tbs. grapes oil
Oil mister (with pump)
Stainless steel oven pan
Preheat oven to 425°F.
Wash the Brussels sprouts in veggie wash and rinse well with filtered water. Cut the bottom stems from each one and slice it vertically in half. Chop the shallots very finely.
Spray a large oven stainless steel pan with grapeseed oil and then sprinkle it with salt. Spread the shallots evenly and then place the Brussels sprouts facing down. Sprinkle the freshly ground pepper, onion powder and garlic powder and then spray more grapeseed oil over the sprouts.
When the Brussels' sprouts begin to caramelize turn them over, spray a little more grapeseed oil, sprinkle more black pepper, and cook them for another 5 to 7 minutes until they are browned.
Fudge Brownies with Walnuts (Raw)
Prep Time: 10 mins. | Servings: 12 brownies | Difficulty: Easy
2 1/4 cups of cashew flour
1 1/2 cups cacao powder
2 tbs. oat flour
1/4 tsp. cinnamon
3/4 tsp. Celtic salt
1/3 cup maple syrup
3/4 cup water
1/2 tsp. vanilla extract
1/4 cup walnuts, chopped
1/3 cup of maple syrup
1/2 cup of coconut oil
3 tbs. raw cacao powder
1 tsp. vanilla extract
1 pinch of Celtic salt
Make the brownies:
In a glass bowl, combine the following dry ingredients: cashew flour, cacao powder, oat flour and cinnamon.
Reserve the walnuts as a garnish.
In a high-speed blender or food processor mix together the wet ingredients—maple syrup, water, vanilla extract, and include the Celtic salt.
Slowly add the remaining dry ingredients until the mixture turns into a gooey dough.
Pour the dough into a square pan lined with parchment paper or saran wrap and press by hand until the dough is tightly fit.
Place the square pan in freezer for 2 hours. While the brownies are in the freezer...
Prepare the ganache:
Place all ingredients in a high-speed blender and blend until completely smooth.
Chop the walnuts into chunks.
Back to the Brownies:
Remove the brownies from freezer, trim edges, cut into 2x3 inch rectangles or 2x2 inch squares and either dehydrate for a couple of hours or put in oven with temperature under 100°F.
Once the brownies are warm, remove from dehydrator or oven, pour the ganache and smooth it over the top with a spatula. Sprinkle chopped walnuts as garnish.
Amount Per Serving:
Total Fat 11g 18% of Daily Value *
Saturated Fat 9g 46%
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 139 mg 6 %
Potassium 102mg 3%
Total Carbohydrate 11g 3%
Dietary Fiber 1g 8 %
Protein 1 g 3 %
Vitamin A 0 %
Vitamin C 0 %
Iron 5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.