Category Archives: Recipes

Instant Pot Detox Mashed Fauxtatoes

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I’m so excited about these mashed fauxtatoes! The CSA box delivered Jerusalem artichokes (also known as sunchokes) and a cauliflower that was wasting away without purpose finally found a home. The result? MAGIC.

Winter’s sunchokes and cauliflower pair together for a subtlety sweet, satisfying replacement for mashed potatoes…PERFECT for when winter has you craving all the carbs.

Sunchokes (also known as Jerusalem artichokes) are a root vegetable, similar to yams, sweet potatoes and carrots. At first glance, they look a lot like ginger, as they are much smaller than most root veggies and knobby, just like ginger is. Sunchokes are filled with a special fiber called inulin which feeds beneficial bacteria in the gut (like Lactobacillus species) and contributes to production of short chain fatty acids like butyrate, which also improve the quality and integrity of the gut walls while also providing food for the cells that line the intestinal wall. Increasing your prebiotics can even help you absorb more minerals from the food you eat by supporting a healthy bacterial milieu.  Did you know that the gut is the second most prolific detox organ?? By supporting gut health,  your liver has an easier go of it.
Speaking of detoxification, cauliflower is one of the wonder foods in this area. Like its other cruciferous cousins, it’s rich in sulfurophane which helps the body render toxins like xenoestrogens and BPA harmless enough to leave the body and also breaks down bile acids and some hormones and neurotransmitters.

This excellent side dish supports gut and liver health and is a great addition to any winter detox or post-holiday cleansing diet. I added a little ghee for richness, but olive oil, coconut oil, or flax oil could be incorporated here if you prefer.


1 pound sunchokes (also known as Jerusalem artichokes)
1 small head cauliflower
1 cup water
1 steamer basket
sea salt and pepper, to taste
(optional: 1-2 tbsp. ghee, butter, or non-dairy substitute)


  1. Scrub sunchokes with a stiff brush under water to remove any soil. Leave the skins on, as they contain fiber and beneficial antioxidants.
    Cut the cauliflower into large chunks.
  2. Pour water into the bottom of the instant pot. Add the steamer basket and then layer the sunchokes in the basket. Add the cauliflower on top.
  3. Turn on the Instant Pot and set to Manual for 8 minutes. Let the InstantPot release pressure naturally.
  4. Remove sunchokes and cauliflower and place in a Vitamix or food processor. Pulse on low to mix, adding hot water if needed to thin the mix. If using butter (or a substitute) add it here, as the solid fat will melt quickly and incorporate into the fautatoes well. Add salt and pepper and pulse once more, then remove and pour into a bowl.

No Instant pot?

Steam sunchokes on the stove for about 10 minutes. Add the cauliflower florets and continue steaming until cauliflower is very tender. Proceed with Step 4.

Serves 4-6.


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Abrams S. Griffin I. Abstract number 821:Calcium absorption is increased in adolescent girls receiving enriched inulin. Journal of Pediatric Gastroenterology and Nutrition. 2000; 31: s210.

De Preter, V., Joossens, M., Ballet, V., Shkedy, Z., Rutgeerts, P., Vermeire, S., & Verbeke, K. (2013). Metabolic profiling of the impact of oligofructose-enriched inulin in Crohn’s disease patients: a double-blinded randomized controlled trial. Clinical and translational gastroenterology, 4(1), e30.

Van den Heuvel EG; et al.: Nondigestible oligosaccharides do not interfere with calcium and nonheme-iron absorption in young, healthy men. American Journal of Clinical Nutrition, 1998 Mar, 67:3, 445-51.

Lacto-fermented Chard Stems

I really must thank my friend and colleague, Abra Pappa of Abra’s Kitchen for the idea of pickling chard stems. This recipe is inspired by her, and modified by my desire for fun flavors in my pickled veg.

Save your chard stems and give this a try – given that 2 large bunches of collards cooks down to about 6 cups of greens, this can be a great use for leftover stems after Sunday batch cooking.

  • 16 oz. canning jar, leftover pickle jar or fermentation vessel
  • Stems from 2 bunches of Chard
  • 1 clove garlic
  • 1/2 tsp peppercorns
  • 1-2 shakes of red pepper flakes
  • 1 bay leaf
  • 1 grape leaf (optional – the tannins in the grape leaf keep the stems crunchy)
  • 4 cups water
  • 3 tbsp. sea salt
  1. Trim off the tips of the stems and cut stems 3-5 inches long, so that they can be stacked in the jar yet are short enough to be covered with the brine.
  2. Crush the garlic to allow the juices to ooze out. Place peppercorns, bay leaf, and red pepper in the jar. Stack chard stems upright into the jar and then wedge the garlic in between the stems. If using a grape leaf, lay it atop the chard.
    Fill the jar with brine until the chard and grape leaf are fully submerged.
  3. Leftover brine can be stored in the fridge for 7-10 days – if you are unable to use it to pickle another vegetable (radish, cabbage, carrots, green beans) incorporate it into a brine for chicken or pork.
  4. Close the jar tightly, and set aside on a plate in a cool, dark place to ferment for 5-9 days. If you are using a canning or pickle jar, you’ll need to check on it daily to release mounting pressure as it ferments. Top off the jar with brine, if needed.
  5. When ready, these can be stored in the fridge for up to a year. Top them off with brine before storing to ensure freshness.

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Lemon Fennel Roasting Chicken: an exercise in procrastination

I’m in my final month of grad school.
Our capstone consists of writing a substantial research paper on a narrow, focused aspect of our discipline, like a narrative review. We also have the option to submit a case study, and that includes a shorter narrative review in addition to presenting the case study. I chose the latter, because I have a tendency to take on more work whenever possible, it seems!
Having spent many weeks deep in the literature, my creative juices have totally dried up. I had the opportunity to step away from the paper for a 3 day conference and found that the extra socializing has opened up a side of me long neglected; my Inner Kitchen Witch.

My inner kitchen witch throws random things together and creates some amazing grub. It’s total alchemy and highly intuitive and comes from having a long-standing relationship with food, flavor, and the kitchen stove.

This recipe came to me as I was assessing what veggies needed consuming after being neglected for a long weekend. I love roasting a chicken on top of vegetables; the chicken juices become a flavorful braising liquid for the vegetables to simmer in and the flavor is just a delight and perfect for cooler winter evenings. If you’ve not yet roasted veggies with your chicken I highly recommend it! Cabbage, sweet potatoes, cauliflower, and many other firm vegetables work really well here. Tonight a leek, several lemons, a fennel bulb, and some potatoes were called to serve as a cushion for this soy-free, pastured chicken I found at the Farmer’s Market yesterday.


My intention was to use 5 uninterrupted hours to dive back into my paper and tighten up my arguments, research, and ensure the rough draft was ready for submission. However, my kitchen sang a siren song and the urge to put off that bit of drudgery was too compelling to resist. However, staying home studying all day allowed me to use a low, slow bake for this chicken, resulting in a crispy skin and moist interior. Even the wings retained moistness! The meat comes right off the bone easily, and the lemon adds a delightful brightness to the chicken and vegetables. If you have some time in the afternoon, I highly recommend getting a head start on dinner and going for a low, slow bake the next time you roast chicken. This is a great weekend meal that can be roasting away while you tackle laundry, bills, homework, or housecleaning. Leftovers are great for early-week chicken salads, tacos, or pasta.


1 roasting chicken, 3 – 5 pounds
3 lemons
1 fennel bulb, sliced
6 small red potatoes, chopped in large chunks
1 large leek, sliced into rounds
4 cloves garlic, peeled and crushed
1 tsp thyme
5 bay leaves
salt, pepper and paprika to taste
oil as needed


Preheat oven to 275 degrees F
Pat chicken dry and remove giblets, if included.
Slice one lemon in half, lengthwise, and stuff it into chicken with 1 bay leaf.
Slice 1-2 lemons thinly and de-seed slices. Slip the lemon slices under the chicken skin on both sides and tuck them under the wings.
Slice fennel bulb, leek, and potatoes. Toss with olive oil, garlic, and remaining bay leaves.

Place vegetables in the bottom of a roasting pan.
Slice remaining lemon and set slices atop the vegetables.
Place chicken on top of the veggies and rub oil onto the skin. Season with salt, pepper, thyme, paprika, and a bit of the fennel fronds.

Bake, uncovered, in a 275 degree oven for 3-4 hours. Aim for 3 hours with a smaller chicken (3 pounds or less), 4 for a larger bird (up to 5 pounds).

Let chicken sit for 10-15 minutes before carving.

Serve with mashed celery root, cauliflower mash or rice.

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Product Review: Parma! Vegan Parmesan Cheese Substitute

Dairy, like coffee, is one of my vices that I have an on-again, off-again relationship with. I’m closer than ever to weaning myself and have been very pleased to see what the new wave of dairy-free substitutes have come up with.

Enter Parma.

Parma is a vegan parmesan cheese substitute. They graciously sent me several samples to try and I have been quite enjoying them! They totally hit a nostalgia factor that has been missing since I eschewed old school Kraft parmesan some time in the 90’s. My suspicions of Kraft were not unwarranted; it appears their “100%” Parmesan cheese has been cut with cellulose, commonly derived from wood pulp.

Anyone else remember this stuff??


Like the ‘parmesan’ of my youth, Parma has a fine, granulated texture that makes it perfect for sprinkling atop any kind of Italian dish you can think of. Unlike the cellulose-laced ‘cheese’ of my youth, Parma’s ingredients are as follows: Nutritional Yeast, Organic Sunflower
Seeds, Walnuts, Himalayan Crystal Salt, Organic Hemp Seeds (original flavor). So instead of a dose of inflammatory milk proteins, I’m shaking out some lovely omega-3 fatty acids and B vitamins onto my plate. I’m digging it. Also, it creeped me out that Kraft cheese could sit on the counter for 3 years and never taste off. Why is that?!?! Parma must be kept in the fridge. That’s a sign it’s real food, people.

Parma adds a burst of lovely flavor to popcorn, pasta, dips and sauces.

So you can bet I busted open the Original flavor to try on some gluten-free pasta with marinara once my samples arrived! I did a side-by-side comparison of the original and the garlicky-green Parma and must say the flavor bump of the garlicky green won me over! I think I could put that on just about anything!

Soon after I was hit with a craving for a creamy dressing so I made what ultimately ended up being a zesty, creamy dip that I’m loving paired with artichokes (truly life-changing) and other veg. It’s added a nice shift in typical flavors I work with and I’m really excited to bring Parma into my repertoire to keep things interesting as I (again) pursue dairy-free living. Parma is in most urban health food stores (even in Anchorage, Alaska!) and is also available on Amazon (here)*


Try this dip the next time you get your hands on a steamed artichoke or any time you want a zesty, cheesy dip or sauce!

Creamy Parmesan Dip (vegan/gluten-free)

First, make an Egg-Free Mayo
(recipe adapted from the New York Times)

  • 1/4 cup liquid from a can or pot of cooked chickpeas (this is known as aquafaba)
  • 1/4 tsp ground mustard
  • 1/4 tsp sea salt
  • 1 1/2 tsp apple cider vinegar
  • 1 tsp honey
  • 3/4-1 cup avocado oil or other neutral oil


Add aquafaba, mustard, salt, vinegar, and honey into a blender. Whirl on high, and slowly drizzle in the oil until the liquid emulsifies into a mayonnaise.

Next, make dip:

  • 1 cup aquafaba mayonnaise
  • 2 garlic cloves
  • 1/2 lemon, juiced
  • 2/3 cup Parma Vegan parmesan
  • 2 tsp rice wine vinegar
  • 1 tsp Worcestershire sauce
  • 1 tbsp coarsely ground black pepper
  • 2 tsp dijon mustard
  • salt to taste

Put all ingredients into a blender or food processor and process until smooth. Store in the refrigerator; keeps for about 2 weeks or longer. Can be mixed in with pasta, roasted vegetables, or used as a dip for cucumbers, artichoke (this is the best!) and other veggies.

DISCLOSURE: Product samples were gifted to me, but all opinions expressed are my own. Affiliate links allow Amazon to send me a small commission as a thank you for the referral. The price on any item is the same for you whether it is an affiliate link or not, and using affiliate links contributes to supporting VIBRANCE, a small, female-owned business.

Paleo Vegan Gobi Manchurian

Oh, cauliflower! Is there anything you can’t do?


My first taste of Gobi Manchurian was a handful of years ago from Indian Food takeout in Portland. I was blown away by the complexity of taste and texture in these little nuggets of fried cauliflower and knew I had to make it myself. Upon exploration, I discovered it was breaded and fried, so I wanted to create a recipe that was more aligned with my eating style. I took to Pinterest, grabbed a couple recipes, and sat on the idea over the next four years but never forgot that dish.

Fast forward to last month, when I found myself overloaded with cauliflower due to a shopping snafu. I had already made Buffalo Cauliflower and Cauliflower rice, so decided this was going to be the moment that I put my procrastination abilities to fine use; I was going to avoid studying by trying to recreate Gobi Manchurian!

Gobi Manchurian is the result of the Chinese influence on Indian food (yeah, I didn’t know that happened either, although it is rumored to be in only one small area of India) and it is definitely the case of two great tastes tasting great together. Traditionally, cauliflower is dipped into a spiced batter and then deep fried, but I opted to bake it instead.

Here’s the recipe I came up with:

Paleo Gobi Manchurian


Cauliflower Nuggets

  • 1 cup cassava flour (can sub GF flour blend if not paleo)
  • 1/4 tsp white pepper
  • 1 tsp. powdered ginger
  • 1/2 tsp. powdered garlic
  • 1.5 cups water*
  • 1 tbsp. coconut aminos
  • 1 tbsp. oil
  • 1 head cauliflower, chopped into bite-sized florets


  • 2-3 tbsp. sesame oil (let your taste guide you)
  • 1 tbsp. grated ginger
  • 1 large clove garlic, crushed
  • 1-2 tbsp. hot sauce (I used sriracha)
  • 2 tbsp. tomato paste
  • 1 tbsp. apple cider vinegar
  • 2 tbsp. coconut aminos
  • 1 -2 tsp. honey
  • 1 jalapeño or thai chile, diced
  • 1/2 cup onion, diced
  • 2 scallions
  • 1/4 – 1/2 cup cilantro, chopped

*less water may be needed if using an alternate flour


Preheat the oven to 400 degrees F/ 200 degrees C.

In a medium mixing bowl, add cassava flour, pepper, garlic and ginger. Mix to combine well. Drizzle coconut aminos and oil over mix, then add water slowly, mixing it in until the consistency is like thick pancake batter. Coat the cauliflower with the batter, and set the cauliflower on a baking sheet lined with parchment paper or a well-oiled baking sheet.

Roast cauliflower for 20 minutes, turning once to brown on all sides.

While roasting, make sauce.

Mix sesame oil, ginger, garlic, hot sauce, tomato paste, vinegar, honey, and coconut aminos in a blender and blend to combine thoroughly and more finely dice the garlic and ginger. Saute the onion and chili over medium high heat with a dash of oil and about 2-4 tbsp. water to ‘steam saute’ until the onion is translucent. Add the sauce and remove from heat.

When browned, remove cauliflower nuggets from oven and let cool slightly. Toss in the sauce until well coated, and then fold in diced scallions and cilantro.
Serves 4.



Paleo Buffalo Cauliflower (Gluten-free, Dairy-free)

Serves 4


1 head cauliflower, torn into bite-size pieces
1 cup cassava flour
~ 1 cup water
1 tsp. garlic powder
1/2 tsp. salt
2/3 cup hot sauce

Preheat oven to 450F.

In a medium-sized bowl, gently whisk together cassava flour, water, garlic powder and salt. You may need to add more water to get a dippable consistency; aim for something resembling thick pancake batter.

Roll cauliflower into the batter a few pieces at a time, making sure to coat each piece completely. I use my hands for this to ensure a nice, even coat is applied to each piece. Place the battered cauliflower on a parchment paper lined baking sheet, or use a silicon mat for a non-stick surface. Bake for approximately 15 minutes, tossing halfway through.

In the meantime, add the hot sauce in a large bowl. When cauliflower is done, remove it from the oven and gently toss it in the hot sauce mixture until all pieces are well coated. Return the cauliflower to the baking sheet and bake an additional 15-20 minutes or until slightly crispy.
Resist temptation and let the cauliflower cool for 15 minutes before serving, lest you burn your tongue and expose your raw tongue flesh to scalding capsaicin. Serve with your favorite dairy-free creamy dip or dressing (Tessame’s Creamy Ranch is delightful!)

Instant Pot Curried Chicken

IP Curry Chicken – adapted from a recipe by Metabolic Effect

This is a great recipe on days when it is too hot to cook but you want something warm and hearty for dinner! Serve with brown rice or riced cauliflower (now available at Trader Joe’s, Whole Foods, and even select Costcos).



o 1.5-2 lbs. chicken breasts

o ¾ cup canned coconut milk

o 1 cup chicken broth

o 2 tablespoons tomato paste

o 2 garlic cloves, minced

o 1 tablespoon freshly grated ginger (dried just doesn’t cut it here)

o 4-6 tablespoons yellow curry powder

o 2 red bell peppers, chopped into 1 cubes

o 1 yellow onion, thinly sliced

o 4 yukon gold potatoes, cubed into bite-sized chunks

o Salt and pepper, to taste

o Dash of red pepper flakes


Place chicken in the Instant Pot or a slow cooker. Mix the coconut milk, tomato paste, garlic, ginger, curry powder, salt and pepper, red pepper flakes in a bowl and mix well. Add in peppers, potatoes and onions. Mix all ingredients together to completely cover the chicken in the curry mixture. Cover and cook at low for 6-8 hours or use the poultry setting on the IP. Quick release pressure if using the Poultry setting. 

Mediterranean Frittata from Prep Dish

This January, as part of leveling up my healthy habits, I started subscribing to Prep Dish. Since I’ve been in grad school I have found that getting well-rounded meals to the table reliably has become much harder, especially during finals! Prep Dish offers paleo and gluten-free, dairy-optional menu plans that are heavy in veg and family-friendly. Since starting, I’ve been able to become a food prep pro and have taken a huge mental load off of choosing new recipes and figuring out my grocery list. Allison has masterfully assembled the menu for the week, organized the shopping list for me, and given clear, concise instructions to batch prep 4 dinners, a salad, snack, breakfast, and dessert for the week in just one afternoon. With practice I’ve been able to reduce my weekend prep time and have either heat and eat meals or meals which take about 30 min to cook all prepped and ready to go. Each menu serves a family of 4, so our family of 2.5 has leftovers for lunch that keep us through the entire week as well, so this really takes a lot of meal planning logistics off the table for me.

When you eat vegetables in the morning, I feel like celebrating!

Some of my favorite recipes I’ve tried this year are the Lamb Kofka w/ Tahini Sauce, Paleo Snickerdoodles, Cider Cream Scallops over Mashed Cauliflower (which I’ve made multiple times), Chicken w/ Peanut Dipping Sauce, Sesame Broccoli & Brown Rice, Paprika Roasted Chicken w/ Trio of Roasted Vegetables, Apricot-Glazed Chicken Thighs w/ Broccoli & Sweet Potatoes and lots more. Nearly every week has at least one “home run” recipe that I can add to my repertoire of tried and true favorites. Each Friday I get my instructions emailed to me, so I can do my shopping that night after work or on Saturday for Sunday prep.

This week’s breakfast is a Mediterranean Frittata that is so loaded with veg that each slice has 1.5 servings of vegetables. This makes me SO HAPPY, because getting veggies in the morning is quite a challenge for lots of people. This frittata has a lot of flavor and is a filling way to get started in the morning. Make it on a Sunday and enjoy it for the next few days! Serve it for Brunch on the weekends! Special thanks to Allison Schaaf, creator of this recipe, for permission to repost it here. If you are ready to take hours of time back in your week spent planning your meals, be sure to check out Prep Dish. 

Mediterranean Frittata

by Allison Schaaf, MS, RD, LD of Prep Dish

Makes 8 servings

  • 2 cloves garlic, minced
  • 1 red onion, diced
  • 14 oz. canned or frozen artichoke hearts, thawed or drained
  • 1 pint cherry tomatoes
  • 1 tsp olive or coconut oil
  • 1 tbsp. Herbes de Provence
  • 1/2 cup diced Kalamata olives
  • 5 oz baby spinach
  • 8 eggs
  • 4 oz feta (optional; omit for paleo/dairy-free)

Preheat oven to 350°F (175°C).
Dice artichoke hearts and add to diced onion and garlic in a glass bowl. Half cherry tomatoes and add to the bowl.
Add 1 tsp olive oil or coconut oil in a deep skillet on medium high heat. Add onion, garlic, artichoke hearts, tomatoes, herbes de provence and salt and pepper to taste to the skillet. Sauté for 6-8 minutes, allowing the moisture to evaporate. Add spinach and olives and cook 2-3 minutes more until spinach wilts significantly. Return to the bowl to cool.
Crack 8 eggs into a large bowl and whisk until well mixed. Stir in cooled vegetables, adding 4 oz feta if desired. Place into an oiled 9″ by 9″ dish or pie pan and bake at 350 degrees for 40-45 minutes or until center is firm.

Sooo tasty!

Strawberry Rhubarb Crumble (paleo, dairy-free)

Spring is my favorite season! I love the lift in energy and mood that comes after a dark, brooding winter and the blush of cherry blossoms, birdsong and peppering of flowers throughout the city never fails to make me smile. This spring I noticed rhubarb at the local market. Rhubarb has such a short season but is a quintessential flavor of spring sweets. I pulled this strawberry rhubarb crumble together off a mash-up of various internet recipes coupled with what I had in my kitchen. The result is sweet, tart, and delightfully crunchy. Enjoy!

For the filling:

  • 2 cups diced rhubarb
  • 2 cups diced strawberries
  • zest of 1 lemon
  • juice of half a lemon
  • 1/2 tsp vanilla extract
  • 4 tbsp wildflower honey (this has a floral note that pairs very well with fruit)
  • pinch of salt
  • 1.5 tbsp arrowroot powder

For the crumble:

  • 1/2 cup chopped raw hazelnuts
  • 3/4 cup almond flour
  • 2 tbsp. coconut flour
  • 1 tsp cinnamon
  • 1/4 tsp cardamom
  • 1/4 tsp salt
  • 4 tbsp. wildflower honey
  • 4 tbsp. coconut oil

Preheat oven to 350°F (175°C).

Grease a 9″ by 9″ square casserole dish or pie plate.

Mix all filling ingredients together and pour into the casserole dish. Mix all crumble ingredients together (ideally with your fingers) until all is well incorporated and has a crumbly texture to it. Sprinkle the crumble on top of the fruit and bake at 350°F (175°C) for 25 minutes or until filling is bubbly and crust is browning nicely.

Serve with vanilla ice cream or keep it paleo with a whipped coconut cream (by chilling a can of coconut cream overnight and whipping it in a blender with 1/2 tsp vanilla before serving) or cashew cream.

Cashew Nut Cream (recipe from Cynthia Lair’s book, Feeding the Whole Family)

½ cup raw, unsalted cashews
3 tablespoons maple syrup
2 teaspoons vanilla

Grind nuts to a fine meal in a small coffee grinder or food processor (no lumps or there will be lumps in your nut cream). Put ground cashews, maple syrup, and vanilla in the blender.  With blender running, add water a little at a time until you have a thick creamy consistency.

Noodles in Nut Sauce

Do not underestimate the combination of nut butters and noodles! DELISH! If you have a peanut allergy, almond butter, cashew butter, or any other nut and seed butter would work fine in this recipe. One serving is half a cup.

1⁄3 cup peanut butter
2 tablespoons low-sodium tamari or coconut aminos
1 1⁄2 tablespoons rice vinegar
1 tablespoon toasted sesame oil
1 teaspoon pure maple syrup
1⁄2 teaspoon ground ginger
1⁄2 teaspoon crushed garlic
cayenne pepper
12 ounces gluten-free spaghetti
2-3 scallions, thinly sliced
toasted sesame seeds, to taste

Combine nut butter, tamari, vinegar, oil, syrup, ginger, garlic and pepper into a large bowl.
Stir until smooth.
Whisk in enough water to create a pourable sauce (about 1 cup).
Boil noodles in lightly salted water.
Drain well after rinsing with cool water.
Add to bowl and toss until noodles are evenly coated.
Chill thoroughly before serving.
Garnish with scallions and sesame seeds, if desired.

Serving Size: 1/2 cup (57 g)
Servings Per Recipe: 8

Calories 229.8
Calories from Fat 69
Total Fat 7.7
Saturated Fat 1.5
Cholesterol 0 mg
Sodium 52.9 mg
Total Carbohydrate 34.9 g
Dietary Fiber 0.7 g
Sugars 1.5 g
Protein 9 g