Banana Steel-Cut Oat Porridge (Instant Pot)

 

This is an easy breakfast that keeps well through the week for leftovers.  Steel-cut oats are hearty and filling and are so easy to make in the Instant Pot. The mashed banana gives a little extra sweetness and has a yummy banana flavor reminiscent of banana bread, which is one of my favorite things. I like to serve it with some fresh banana cut up on top and sprinkled with ground flax.

Banana Steel-Cut Oat Porridge

Ingredients:

1 1/2 cups steel-cut oats

2 1/2 cups soy milk

2 1/2 cups water

1 tsp cinnamon 

1/4 tsp salt

1 ripe banana, mashed

Directions:

Put all the ingredients into your Instant Pot and cook it using the porridge setting (which cooks it for 20 minutes).  Let the pressure release naturally and then stir the porridge. Add more milk to get the consistency that you like. Serve it topped with your favorite oatmeal topping.

You could also do this on your stovetop. It will take some frequent stirring and a longer cooking time, but it will taste just as good. 

For 6 Servings:

Nutrition Facts
Servings: 6
Amount per serving
Calories	131
% Daily Value*
Total Fat 1.7g	2%
Saturated Fat 0.2g	1%
Cholesterol 0mg	0%
Sodium 1641mg	71%
Total Carbohydrate 30.4g	11%
Dietary Fiber 11g	39%
Total Sugars 6.2g
Protein 3.7g
Vitamin D 0mcg	0%
Calcium 187mg	14%
Iron 2mg	12%
Potassium 277mg	6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Quinoa

 

Quinoa

I always have to look up how to cook quinoa. I forget the ratios so I thought I would just put the basic recipe/method here. Cooking quinoa is simple and only takes about 20 minutes. I like to cook some ahead for the week and add it to salads. It's also a great alternative to rice or can bulk up soups. It cooks up like a grain but is actually a seed, so it has higher protein than other grains. Healthline says it is packed with nutrients so it's a great superfood to add to your diet.

Ingredients:

1 cup quinoa

2 cups water

1/2 tsp salt or bullion (optional - only use this for savory dishes)

Directions:

Rinse your quinoa (there are saponins on it that can be a tad bitter). Then put the quinoa in a pot and add the two cups of water. Bring to a boil and then lower the heat to a simmer. Cover and let it simmer/steam for 15 minutes. Then remove from the heat and let it sit, still covered, for 5 to 10 minutes more. Uncover and fluff the quinoa - it's ready to eat.

Chocolate Oatmeal Cookies

 

Chocolate Oatmeal Cookies

These cookies are oil-free, refined sugar-free, made with whole grains, and are of course, vegan, but they are still really yummy with a nice chewy texture. I love these for a quick snack or as a sweet something after a meal. They hit all the right notes with whole grains, flax, and banana, which are healthy ingredients that when mixed with oats and chocolate make a great cookie.

Ingredients:

1 tbsp ground flax

3 tbsp water

1 or 2 ripe bananas mashed (to equal a 1/2 cup)

1/2 cup maple syrup

1 tsp vanilla extract

1 cup whole wheat flour

1 cup rolled oats

1/3 cup cocoa powder

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

Optional: add in 3 tbsp raisins, nuts, chocolate chips, or sunflower seeds

Directions:

Preheat your oven to 350 degrees.

Combine the ground flax with the water and stir to combine. Mash the banana and then combine the wet ingredients (flax, banana, maple syrup, and vanilla). In a larger mixing bowl combine the wheat flour, oats, cocoa powder, baking powder, baking soda, and salt. Mix well to ensure there are no lumps of cocoa powder or baking soda.

Add the wet ingredients to the dry ingredients and mix until just combined. Fold in any optional nuts, seeds, chocolate chips, or raisins. Place heaping tablespoons of dough onto parchment paper and bake in a 350 degree oven for 10 minutes.

Oil-Free Cornbread

Oil-Free Cornbread

I have been working on an oil-free cornbread recipe that comes out with a nice springy bread texture. Some of my earlier tries were too dense and a little dry. After lots of tweaking, I found that the combination of flax and applesauce resulted in a moist bread with some lift. It was just what I was looking for in an oil-free version. I have been baking vegan cakes, breads, cookies, and pastries for just over 20 years now and have tried so many different things as egg replacers. For me, a flax egg gives the best texture to most baked goods without altering the flavor. If you are new to vegan cooking, know that your tastes do change over time. You can adjust to and grow to love this way of cooking and eating. I love the challenge of recreating old favorites and making them in a healthier way. Try a variety of methods and recipes and find the ones that suit you! 

This cornbread has just a hint of sweetness and is good on its own, especially when it is warm out of the oven.  We have made this a few times now and my family devours it within a day every time, so I knew it was a hit. Try this oil-free vegan cornbread alongside some chili, or a winter stew for a satisfying and healthy meal.  This can be made gluten-free if you use oat flour in place of the whole wheat flour, which still makes a great loaf of bread that is just slightly more dense than the whole wheat version.

Ingredients:
2 tbsp flax meal

6 tbsp water

1 cup soy milk (or other plant milk)

1 1/2 tsp vinegar

1/2 cup applesauce

2 tbsp maple syrup

1 cup whole wheat flour (oat flour works, too, but is a bit more dense)

1 cup cornmeal

1 tbsp baking powder (that is not a typo - you need a full tablespoon to get a nice rise to this bread)

1/2 tsp salt

Directions:

Preheat your oven to 400 degrees.  Line an 8x8 square baking pan with parchment paper.

Combine the flax meal with the water. Give it a stir and let sit to thicken up a bit.

Stir the vinegar into the soy milk and add the applesauce and maple syrup to this mix.

Set these wet ingredients aside (I usually prep them in a glass measuring cup. Once the flax is thickened, I add the soy milk and vinegar to it, plus the applesauce and maple syrup).

For the dry ingredients, combine the whole wheat flour, cornmeal, baking powder, and salt in a mixing bowl. Then add the wet ingredients and fold these in until everything is just combined.

Pour this batter into an 8x8 square baking pan lined with parchment paper and bake in the 400 degree oven for 20 minutes. Keep an eye on it and if the top is getting too browned, loosely cover it with some foil. After 20 minutes check that the bread is done with the toothpick test - which is a real thing. 

Let the bread cool a bit and then dig in!

Maca Maca Granola

I like to always have some granola on hand for breakfast, topping smoothie bowls, snacking, or whatever. I like to vary the flavors and mixes for variety and this combination has been a recent flavor. Maca has a mellow caramel-like flavor that goes very well with the maple syrup.

Maca Maca Granola

Ingredients:

2 1/2 cups rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/4 cup hemp seeds
2 tbsp chia seeds
2 tsp maca powder
1/4 cup toasted buckwheat groats (optional)
pinch of salt
1/4 cup coconut oil
1/2 cup maple syrup
1 tsp vanilla

Directions:

Pre-heat your oven to 400 degrees. In a large bowl combine the oats, coconut, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, maca powder and salt. In a measuring cup melt the coconut oil and add the maple syrup and vanilla to it. Pour the coconut oil and syrup over the oats and stir to combine. Put the oat mixture into a rectangle baking dish coated with cooking spray. Bake the granola for 25 minutes total, but be sure to take it out and stir it every 10 minutes so it cooks evenly.

Apple Cinnamon Buckwheat Pancakes

I like to make these on the weekend and make a few extra to have on hand during the week. I will eat these cold - just as is with no syrup. They make a great snack that way. But they are, of course, the best warm with some vegan margarine and maple syrup. I find they keep me very full through the morning.

Apple Cinnamon Buckwheat Pancakes

Ingredients:

1 3/4 cup soy milk
1 1/2 tsp vinegar

2 tbsp flax meal
1/3 cup water

3/4 cup buckwheat flour
3/4 cup oat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3 tbsp sugar
1 tsp cinnamon
1/4 tsp nutmeg

3 tbsp coconut oil, melted

1 cup diced apple (1 average sized apple - you can leave the peel on or off we like the apples peeled)

Directions:

Mix the soy milk and the vinegar in a measuring cup and set aside to curdle while you prep the rest of the ingredients.

Whisk the flax meal and the 1/3 cup of water in a small cup or bowl and set aside to let thicken. This mixture is your egg replacer.

Combine the buckwheat flour, oat flour, baking powder, baking soda, salt, sugar, cinnamon and nutmeg in a large mixing bowl. Then add the wet ingredients (the curdled soy milk, the flax mixture, and the melted coconut oil. Mix until you don't see any flour and the ingredients are incorporated. Then fold in the apples.

Finally, heat a non-stick pan on medium high heat and coat lightly with cooking spray. Pour the batter on the pan and heat until bubbles on the top start to pop and leave little circles. Flip and cook on the other side until the pancake is cooked through.

Makes 6 large (4 inch diameter) pancakes.

Whole Grain Sesame Crackers

These little crackers are fun to make and are a great snack to have on hand. The dough is easy to work and totally worth the effort of making your own crackers.

Whole Grain Sesame Crackers

Ingredients:

1 cup oat flour
1 cup whole wheat flour
3 tbsp ground flax seeds
3 tbsp nutritional yeast
1/2 tsp garlic powder
1 tsp salt
1/2 tsp baking powder
1/4 tsp ground thyme
1/4 tsp rosemary
1/2 tsp oregano
3 tbsp sesame seeds
3 tbsp olive oil
3 tbsp vegan margarine (cut into small chunks)
1/2 cup cold water (add a little more a tablespoon at a time to make it pull together into a ball of dough)

Directions:

Preheat your oven to 350 degrees.

Put the dry ingredients into a food processor and pulse to combine. This will be the oat flour, whole wheat flour, flax seeds, nutritional yeast, garlic powder, salt, baking powder, thyme, rosemary, and oregano. Next add the sesame seeds, the olive oil, the margarine, and the water then run the food processor on low to mix into a dough. Put the dough onto a floured surface and use your hands to work the dough into a disk. Take half of the dough and roll it out. Then use a small round object to cut out little circles about an inch wide. I used the lid from the olive oil to make the circles. Poke 3 holes in the middle of each of the crackers using a toothpick or chopstick and then put the circles on a cookie sheet.

Bake for 14 minutes, turning the pan halfway through for even baking. Let them cool and store in an airtight container.

Healthy Happy Banana Oatmeal Cookies

These are lightly sweetened gluten free cookies that come out soft and chewy. To make the oat flour, simply grind oats in a food processor or blender and use as you would any other flour. I do the same with flax seeds - grind them up in a spice grinder and then store in the freezer. I actually store my oat flour in the freezer as well and then you have what you need ready to go for baking.

Healthy Happy Banana Oatmeal Cookies

Ingredients:

2 tbsp ground flax seeds
1/3 cup water

1 1/4 cup oat flour
1 cup rolled oats
2 tbsp corn starch
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon

2 ripe bananas, smashed
1/3 cup natural sugar
1 tsp vanilla
1/3 cup coconut oil, melted

Optional: 1/3 cup chocolate chips (you could do walnuts as well if you like)

Directions:

Preheat your oven to 350 degrees.

Combine the ground flax seeds with the 1/3 cup of water. Whisk with a fork to combine and let thicken while you prepare the other ingredients.

Put the dry ingredients into a large mixing bowl (oat flour, oats, corn starch, baking powder, baking soda, salt, and cinnamon). Stir to combine. Be sure you don't have any clumps of baking soda.

Combine the wet ingredients, which are the smashed banana, sugar, vanilla, coconut oil and the flax mixture. Stir to combine.

Add the wet ingredients to the dry ingredients until just mixed (where you don't see any flour) add the optional chocolate chips and mix them in as well.

Let the dough sit for about 10 minutes so the oats can begin to soak up some of the liquid. Make 12 balls of dough and place them on two lightly greased cookie sheets. Bake for 10-12 minutes, then let cool and enjoy!

Slow Cooked Steel Cut Oats

This is a basic steel cut oat recipe that isn't too sweet. It is a canvas that can be topped with just about anything. Try granola, bananas, apples, berries, nuts, chocolate, shredded coconut, seeds or stir in pumpkin or cocoa. This makes a great breakfast that you can reheat throughout the week. Put it in the microwave for a minute or two and then stir in a tad more water or non-dairy milk to make it nice and creamy.

Slow Cooked Steel Cut Oats

Ingredients:

1 1/2 cups steel cut oats
6 cups water
1 cup chopped fresh dates (120 grams) or 1/4 cup sweetener (sugar or maple syrup)
1/4 tsp salt
1 tsp cinnamon

Optional: Add 1tbsp molasses, 1/2 tsp allspice, and a pinch of ground ginger for a richer flavor that hints at gingerbread.

Directions:

Put all the ingredients in and cook on low for a few hours (start checking them at around 4 hours. I find that they have a nice texture after 4 1/2 hours. They can cook a lot longer than that, though. You can leave it overnight, but know that without occasional stirring the oats will stick along the edges. With some effort in the morning you can scrape it off and it's not a big deal. I like to cook them during the day on Sunday when I can check on them, and then eat them reheated throughout the week.

For 6 servings.

With chopped dates:                                                 With 1/4 cup sugar:
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Buckwheat Noodle Salad

I love buckwheat noodles because they have great flavor and texture, and they are naturally higher in protein than most pasta. They work well in soups, stir-fried, and in cold salads like this one. This is a salad I come back to time and time again, especially in the spring when red radishes are the first thing to come up in my garden. It is refreshing and easy to make. If you are not eating the salad right away, store the dressing separately because the vinegar can start to break down the noodles a bit. I like to keep the dressing in a little glass jar and then give it a shake before I add it to individual servings. If you store the dressing separately, you may want to add a few drops of sesame oil to the noodles so they don't clump together.

The dressing calls for coconut aminos, which is a great alternative to soy sauce. It is a bit sweeter and has less sodium than soy sauce, and many prefer it due to it's simple and straight forward ingredients. You can find it at most grocers now, especially places like Sprouts, Vitamin Cottage or Whole Foods. It is online (of course) and you can order it through places like Amazon or Thrive Market. I have not yet tried Thrive Market, but have been reading about it and it seems like it can be a good option for hard to find ingredients.

Buckwheat Noodle Salad

Ingredients:

12 oz package buckwheat noodles (3 bundles)

1/2 cucumber, sliced into thin strips
1/2 red bell pepper, thinly sliced
1 carrot, thinly sliced
1/2 cup cabbage, thinly sliced
8 radishes, thinly sliced

1/4 cup rice wine vinegar
1/4 cup coconut aminos (option to sub soy sauce or Bragg's here)
1 Tbsp toasted sesame oil
1 Tbsp sesame seeds
1 tsp minced fresh ginger
salt and pepper to taste

Directions:

Cook the noodles according to the package directions, taking care to keep them al dente. Then drain and rinse the noodles with cold water to stop them from cooking and put them in a large mixing bowl.

While your noodles are cooking, prepare the veggies. I like to try and slice them as uniformly as possible into thin strips. Gently toss the veggies with the noodles.

Put the dressing ingredients (rice wine vinegar, coconut aminos, sesame oil, sesame seeds, and ginger) in a small bowl or jar and whisk or shake to combine.

Taste and adjust the seasonings to your liking, I often add a bit of salt and pepper.

Quinoa Tabbouleh

Quinoa is so quick and easy to prepare. Lately, I have been throwing it in my rice cooker and using the white rice setting and it comes out perfectly steamed and fluffy. This is a great salad to make ahead, because it holds up really well and the flavors continue to deepen with a little time. This salad is great with some baked or grilled tofu slices, with falafel and hummus, or grilled veggies.

Quinoa Tabbouleh

Ingredients:

1 cup quinoa
2 cups water
pinch of salt

1 cup diced tomato
1 cup peeled and diced cucumber
1 10 oz can garbanzo beans, drained and rinsed

1 cup fresh mint leaves, chopped
1 cup fresh parsley, minced

Juice of 1 small lemon
1/8 - 1/4 cup olive oil
1/2 tsp salt
pepper to taste

Directions:

Cook quinoa according to package directions. While the quinoa is cooking, chop the veggies and mince the herbs for the salad. Drain and rinse the garbanzo beans.

Once the quinoa is ready, fluff it with a fork and transfer it to a large mixing bowl. When it has cooled a little, add the veggies, herbs, and garbanzo beans. Drizzle on the lemon juice and olive oil, and add a little salt and pepper. Toss gently to combine, taste, and adjust the seasonings.

Ultimate Vegan Baked Macaroni and Cheese

I have been tweaking this recipe for awhile, and I know I have hit the mark now because we keep eating the whole pan before I can snap a picture! This vegan macaroni and cheese hits every note I am looking for. It is rich and creamy and gooey (thanks to tapioca flour) it even gets the crisped golden edges when you bake it. It is so freaking good!

Ultimate Vegan Baked Macaroni and Cheese

Ingredients:

1 pound noodles (shells are great, and I really like the brown rice ones because they don't absorb all of the sauce. If you use a wheat noodle, add another cup of water to keep it nice and creamy)

2 tbsp toasted sesame oil (sounds weird but adds a richness that you can't get with other oils)
2 tbsp vegan margarine (Earth Balance is very good)
1/4 cup flour

3 cups soy milk plain unsweetened
1/2 cup nutritional yeast
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp salt
1 tsp white vinegar

1/4 cup tapioca flour
1 cup of cold water

4 tbsp bread crumbs
salt and pepper

Directions:

Pre-heat your oven to 375 degrees and spray a large rectangle casserole dish with cooking spray.

Prepare the noodles according to the package directions, taking care that they are al dente. Drain and reserve the noodles.

Heat 2 tbsp toasted sesame oil and 2 tbsp vegan margarine in a large non-stick frying pan over medium heat. Add the 1/4 cup of flour and stir to combine and make a roux. Stir and cook this for about 5 minutes, to cook the flour a bit.

Next, slowly pour in the soy milk while continuing to stir to avoid any clumps forming. If you do get clumps, simply press them against the side of the pan and keep stirring. Once the soy milk has been added stir in the nutritional yeast, garlic powder, onion powder, salt, and vinegar.

Whisk the tapioca flour into the cold water (mix until there are no lumps), and slowly add that into the soy milk mix in the pan. Lower the heat and let this simmer for about 10 minutes until it has thickened up and become a bit gooey. Taste, and adjust the seasonings.

Put the noodles in the prepared casserole dish, and pour the sauce over the top. Stir gently to combine and then sprinkle the bread crumbs on top. Finally, add a sprinkling of salt and pepper over the top. Bake for 40 minutes. Let rest for 10 minutes after you take it out of the oven and enjoy!

Gingerbread Granola

Gingerbread sounds good this time of year. The flavor is reminiscent of the fall season and holiday gatherings. Instead of making an actual gingerbread or gingerbread cookies, this recipe uses gingerbread spices to coat granola.

Gingerbread Granola

Ingredients:

4 cups rolled oats
1/2 cup buckwheat groats
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
1/4 cup whole flax seeds
1/2 tsp salt
1/2 tsp cinnamon
1 tsp ground ginger
1 tsp allspice

2 tbsp molasses
1/4 cup coconut oil, melted
1/2 cup maple syrup

Directions:

Preheat your oven to 400 degrees, and grease a large baking dish (such as a glass rectangle dish).

Combine the oats, buckwheat, pumpkin seeds, sunflower seeds, flax seeds, salt, cinnamon, ginger and allspice in a large mixing bowl.

Whisk together the molasses, melted coconut oil and maple syrup. Pour this over the oats and mix well to distribute. Put the oats in the prepared baking dish and bake for 25 minutes. Stir the granola every 10 minutes or so to prevent burning. Once the granola is toasted, let cool and enjoy as a cereal, over your favorite non-dairy yogurt, or as a snack.

For 9 1/2 cup servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 80 g

Amount Per Serving

Calories  317 Calories from Fat  109

% Daily Value*

Total Fat  12.1g 19%

Saturated Fat  6.2g 31%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  136mg 6%

Potassium  341mg 10%

Total Carbohydrates  46.6g 16%

Dietary Fiber  5.6g 22%

Sugars  13.5g

Protein  7.4g

Vitamin A 0% • Vitamin C 0% Calcium 5% • Iron 21%

Nutrition Grade B

* Based on a 2000 calorie diet

Golden Milk Steel Cut Oats

I recently saw a recipe for golden milk somewhere on the internet, and was instantly intrigued. The health benefits from turmeric are well-known and I wanted to give golden milk a try. I don't typically drink milk, so I decided to use the flavor profile with baked steel cut oats. I used this recipe from wellness mama, as the jumping off point for my oats and am super happy with the results. This dish is hearty, lightly sweetened and very good for you.

Golden Milk Steel Cut Oats

Ingredients:

1 tsp vegan margarine
1 1/2 cup steel cut oats

pinch of salt
2 cups water
2 1/2 cups soy milk (or other non-dairy milk)
*1/3 cup maple syrup
1 tsp ground turmeric
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/4 tsp ground cardamom

1/2 cup raisins
Nuts or seeds (optional to sprinkle on top)

*To make a naturally sweetened version replace the maple syrup with 7-10 medjool dates boiled for 7 minutes in 1 cup of water. Blend the dates with the water they were cooked in and use this as the sweetener.

Directions:

Pre-heat your oven to 375 degrees. Spray a 2 quart casserole dish with cooking spray.

Melt the margarine in a saucepan over medium heat. Add the oats and stir to toast. Once the oats are starting to smell fragrant, add all the remaining ingredients which are the salt, water, soy milk, maple syrup, turmeric, ginger, cinnamon, and cardamom. Stir, and let it come to a slow boil. Continue to stir for 5-7 minutes.

Pour the oats into the prepared casserole dish, cover with foil, and bake for 35 minutes.

For 6 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 233 g

Amount Per Serving

Calories 222 Calories from Fat 35

% Daily Value*

Total Fat 3.9g 6%

Saturated Fat 0.6g 3%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 93mg 4%

Potassium 334mg 10%

Total Carbohydrates 42.0g 14%

Dietary Fiber 3.2g 13%

Sugars 21.9g

Protein 6.5g

Vitamin A 1% • Vitamin C 1% Calcium 6% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Chocolate Sunbutter Steel Cut Oats

These baked oats are a very loose take on a "Reeces" flavor. Chocolate and Sunbutter are added to oats, which are baked for a sweet breakfast that tastes a bit like dessert. Yay! Steet cut oats have 5 grams of protein per 1/4 cup servings, 4 grams of fiber, and are less processed than other types of oats - making these yummy oats a healthy breakfast.

Chocolate Sunbutter Steel Cut Oats

Ingredients:

1 tsp vegan margarine
1 1/2 cups steel cut oats

2 cups soy milk (or other non-dairy milk)
2 1/2 cups water
2 tsp vanilla
1/3 cup maple syrup
1/8 tsp salt
1/2 cup Sunbutter (or your favorite nut butter)
1/3 cup cocoa powder

Directions:

Preheat your oven to 375 degrees.  Spray a 2 quart baking dish with cooking spray and set aside.

Heat the margarine in a medium sized saucepan over medium heat, and then add the steel cut oats. Toast the oats for about 5 minutes, until they begin to smell a bit fragrant and toasty. Next add the soy milk, water, vanilla, maple syrup, salt, Sunbutter, and cocoa powder to the pan. Bring to a boil and cook for 10 minutes, stirring frequently to prevent burning.

Pour the oat mixture into the baking dish and cover with foil. Bake for 35 minutes, and let cool for a few minutes before serving. These keep well and are great leftover. You can make a big batch and enjoy throughout the week. Sprinkling some toasted sunflower seeds or vegan dark chocolate chips on top is a nice touch, too.

For 8 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 185 g

Amount Per Serving

Calories 235 Calories from Fat 100

% Daily Value*

Total Fat 11.2g 17%

Saturated Fat 2.4g 12%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 151mg 6%

Potassium 352mg 10%

Total Carbohydrates 28.3g 9%

Dietary Fiber 4.0g 16%

Sugars 12.1g

Protein 8.7g

Vitamin A 0% • Vitamin C 0% Calcium 4% • Iron 18%

Nutrition Grade C+

* Based on a 2000 calorie diet