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  Okra, Peas & Rice

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  Rated 0 out of 5
  5 servings
  

  Okra, Peas & Rice

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  Recipe adapted from:

  KaiaFit

  Rated 4 out of 5 based on 4 customer ratings

  $0.00 Cooking Fee

  Serving Size: 3/4 cup of rice and 1 1/2 cup vegetables

  Dairy FreeEgg FreeGluten FreeNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  This KaiaFit recipe is part of the 7-day Spring cleanse for 2022. Note:

  https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

  Okra, Peas & Rice quantity

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  https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 5

  Instructions

  • Preheat the oven to 400°F (205°C). Cook the rice according to package directions.
  • In a large baking sheet, add the okra, black-eyed peas, oil, paprika, and salt. Toss until well combined, then spread evenly.
  • Arrange the tomatoes evenly overtop and roast for 20 minutes, stirring halfway.
  • Stir and season with more salt if needed. Divide into bowls alongside the rice and enjoy!

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size5

  Ingredients

  Ingredients

  • 1 1/2 cup Jasmine rice
  • 4 cup okra trimmed, chopped
  • 30 ounce canned black eyed peas drained and rinsed
  • 4 teaspoon extra virgin olive oil
  • 2 teaspoon paprika more or less to taste
  • 1 teaspoon sea salt more or less to taste
  • 56 ounce canned whole peeled tomatoes drained and halved

  Cooking Tools Required

  Colander, Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Oven, Sharp Knives, Spatula

  Reheating/Serving Instructions

  Heat in a sauté pan over medium-high heat until heated through, or in the microwave on medium power.

  Nutrition

  Calories: 263kcal | Carbohydrates: 53g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 698mg | Potassium: 763mg | Fiber: 6g | Sugar: 7g | Vitamin A: 1344IU | Vitamin C: 41mg | Calcium: 155mg | Iron: 3mg

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  Exotic Mushroom Bisque

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  Rated 0 out of 5
  Up to 10 servings
  

  Exotic Mushroom Bisque

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  Recipe adapted from:

  KaiaFIT 7-day reseat ebook

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 1/2 cups

  Dairy FreeEgg FreeGluten FreeRefined Sugar FreeVeganVegetarian

  This delicious soup combines 3 types of mushrooms with Madeira wine and broth. It can be partially or fully blended for a creamy texture. Note: This recipe contains alcohol which must be purchased by the customer.

  Exotic Mushroom Bisque quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a large pot sauté onions in olive oil until caramelized, about 20 minutes; remove from pan and set aside. Sauté all the mushrooms in the same pan. Puree 1/2 of the sautéed mushrooms in blender.
  • Return onion mixture to pan with sautéed mushrooms and pureed mushrooms. Add broth, Madeira wine, sea salt, and black pepper and simmer for 30 minutes.
  • Season to taste & serve.
  • Note: For a thicker, creamier version of this soup, puree entire recipe, thinning with reserved mushroom stock if needed.

  Cook Times

  Active Prep15

  Hands-On Cook25

  Hands-Off Cook30

  Passive0

  Total Time1 hour hour 10 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 6 sweet onion sliced
  • 1 cup extra virgin olive oil
  • 8 cup vegetable broth
  • 2 cup Madeira wine
  • 48 ounce cremini mushroom sliced
  • 2 cup dried morel mushroom soaked in warm water, sliced, and stock reserved
  • 9 ounce fresh shiitake mushroom stems removed and sliced
  • 2 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper

  Cooking Tools Required

  Blender, Cutting board, Kitchen towels, Measuring cups and spoons, Sharp Knives, Spatula, Stock pot or >5 Qt pot

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 342kcal | Carbohydrates: 26g | Protein: 6g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 16g | Sodium: 1246mg | Potassium: 961mg | Fiber: 3g | Sugar: 15g | Vitamin A: 404IU | Vitamin C: 10mg | Calcium: 70mg | Iron: 1mg

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  Lentil Bread

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  Rated 0 out of 5
  16 servings
  

  Lentil Bread

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1/16 loaf

  Dairy FreeGluten FreeVegetarian

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This grain-free bread gets added protein from the red lentil flour it uses, plus a touch of sweetness from the maple syrup.

  Lentil Bread quantity

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  Adjust the ingredients measurement scale here by changing this number. 16

  Instructions

  • Preheat oven to 350 degrees F. Place oven rack in middle position.
  • Lightly grease a loaf pan with coconut oil, and line with parchment paper. Note: Cut one sheet to lay crosswise, lay in pan, and cut another sheet to lay lengthwise over the first sheet. This will make it easy to lift out when you are ready to unmold.
  • Pulse (about 10 pulses) dry ingredients in a food processor to mix. Add the wet ingredients and blend continually for about 1 minute or until smooth, scraping down the sides of the bowl at least once.
  • Pour into prepared pan and bake for 30-40 minutes.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook30

  Passive0

  Total Time45 minutes minutes

  Recipe Serving Size16

  Ingredients

  Ingredients

  • 1 teaspoon coconut oil for greasing the loaf pan

  Dry ingredients:

  • 1 cup red lentil flour
  • 1½ teaspoon baking powder
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon garlic powder

  Wet ingredients:

  • 4 egg
  • ½ cup almond milk
  • 1 tablespoon maple syrup

  Cooking Tools Required

  8x5 inch Loaf Pan, Food Processor, Measuring cups and spoons, Oven, parchment paper, Spatula

  Reheating/Serving Instructions

  Can be stored at room temperature for 24 hours, or wrapped tightly and frozen for longer storage.

  Nutrition

  Calories: 63kcal | Carbohydrates: 8g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 212mg | Potassium: 127mg | Fiber: 3g | Sugar: 1g | Vitamin A: 64IU | Vitamin C: 1mg | Calcium: 45mg | Iron: 1mg

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  Skillet Baked Beans

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  Up to 10 servings
  

  Skillet Baked Beans

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 5 ounces

  Dairy Free

  No need to turn on your oven and heat up the whole house for this Summer BBQ favorite!

  Skillet Baked Beans quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a large skillet, cook chopped bacon until crisp, adding onion halfway through cooking time. Cook until onion is translucent and soft. Pour off drippings leaving a small amount for flavor. Add all remaining ingredients and bring to a boil, stirring often. Cook for 10 minutes to thicken, turning down if necessary to prevent burning.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook10

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2/3 pound bacon diced
  • 1 onion chopped
  • 56 ounce canned pork and beans undrained
  • 1/3 cup brown sugar packed
  • 1/4 cup yellow mustard
  • 2/3 cup BBQ sauce use your favorite

  Cooking Tools Required

  Cutting board, Kitchen towels, Measuring cups and spoons, Sharp Knives, Skillet, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on high power until heated through. Stir halfway through cooking time.

  Nutrition

  Calories: 363kcal | Carbohydrates: 48g | Protein: 13g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 31mg | Sodium: 1125mg | Potassium: 630mg | Fiber: 9g | Sugar: 14g | Vitamin A: 59IU | Vitamin C: 4mg | Calcium: 104mg | Iron: 3mg

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  Almond Flour Crackers

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  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Almond Flour Crackers

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3 crackers

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyGluten FreeKetoLower CarbPaleoRefined Sugar FreeSoy FreeVegetarianWhole 30

  This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. These homemade low carb and grain free crackers are made with almond flour, sesame and sunflower seeds, with a touch of rosemary.

  Almond Flour Crackers quantity

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  Instructions

  • Preheat oven to 350° F
  • In a large bowl, mix together all the dry ingredients.
  • In a separate bowl whisk the egg with avocado oil. Add to the dry ingredients, mixing well.
  • Place mixture on a baking sheet lined with parchment paper. Using a rolling pin, roll out mixture until thin and evenly spread.
  • Sprinkle flax seeds evenly over the dough, pressing lightly so seeds stick.
  • Cut vertically and horizontally into squares and place in the oven for 12 - 14 min. When cool enough to handle break apart along cut lines.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook15

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  Dry ingredients:

  • 1 1/2 cup almond flour
  • 1/4 cup sesame seeds
  • 1/4 cup sunflower seeds
  • 1 teaspoon Kosher salt
  • 1 tablespoon fresh rosemary finely chopped

  Wet ingredients:

  • 2 tablespoon avocado oil
  • 1 egg

  For topping:

  • 1 tablespoon flax seeds

  Cooking Tools Required

  Baking sheet, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, parchment paper, Rolling Pin, Sharp Knives, Whisk

  Nutrition

  Calories: 173kcal | Carbohydrates: 6g | Protein: 6g | Fat: 16g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 16mg | Sodium: 240mg | Potassium: 55mg | Fiber: 3g | Sugar: 1g | Vitamin A: 32IU | Vitamin C: 1mg | Calcium: 82mg | Iron: 2mg

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  Rugelach The Perfect Chocolate Pastry

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  Rated 0 out of 5
  Up to 10 servings
  

  Rugelach The Perfect Chocolate Pastry

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  Recipe adapted from:

  Tori Avey

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 3-4 rugelach per serving

  Vegetarian

  These Rugelach are with flaky dough and rich chocolate filling, dipped in sugar water to stay fresh even after a few days! a beloved dessert. This dish is a mix of Tori Avey's and Yehudit Aviv's recipes.

  Rugelach The Perfect Chocolate Pastry quantity

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  Instructions

  • You will also need: plastic wrap, parchment paper, rolling pin and surface, 9-inch cake pan (optional)

  For the Dough

  • Chop cold butter and cream cheese into smaller pieces. Put pieces into your food processor along with sour cream, flour, salt, and sugar. Pulse together ingredients until a crumbly dough forms and begins to fall away from the sides of the processor. Don't overprocess; the dough should look crumbly, like cottage cheese.
  • If you don't have a food processor: let the butter and cream cheese come to room temperature. Using a stand mixer or hand mixer, cream the butter and cream cheese together with the sour cream. In a separate bowl, sift together the flour, salt, and sugar. Slowly add the dry mixture to the wet mixture, mixing constantly, until dough holds together and begins to pull away from the sides of the bowl. Don't overmix. Pour dough onto a lightly floured rolling surface...
  • and form into a rough ball shape.
  • Divide the ball into four equal pieces and form those pieces into rough balls. Cover each ball with plastic and place it in the refrigerator. Refrigerate dough balls for at least 1/2 hour.

  For the Filling

  • Mix all ingredients to a paste-like texture

  Prepare Your Rugelach

  • Preheat oven to 375 degrees F. Lightly flour your rolling surface and rolling pin. Take one portion of the dough out of the refrigerator (keep the rest of the dough cold until ready to use). Roll out the dough to about 1/8 inch thickness. You may need to use the rolling pin to pound out the dough a bit at the beginning; the dough will be very firm and cold, but will become more pliable as it starts to warm. Just keep rolling with the firm, even pressure.
  • Lift the dough gently from the rolling surface (it may stick a bit) and re-flour your surface beneath the dough.
  • Replace the dough onto the newly refloured surface. Use a round 9" cake pan as a guide to make a nice, smooth imprint of a circle in the dough.
  • Cut the dough into a large circle, following the shape of the cake pan. If you don't have a cake pan, just guesstimate the size of the circle and cut it as smoothly as you can. Form the trimmed excess dough into a small ball. Wrap it in plastic and reserve it in the refrigerator, adding to the ball with each batch that is made.
  • Take about 1/5 of the filling and place it in the center of the circle. Spread it very thinly across the surface of the dough; a thick layer of filling will make your pastry expand and burst. You can use your fingers to make the spreading easier; I like to use my palm to flatten and even out the filling. Leave about an inch around the edges of the circle.
  • Cut the circle into 8 equal triangles by first cutting the circle in half, then quarters, then halve the quarters to make eighths. If you prefer to make smaller bite-sized cookies, divide each quarter into three to make 12 equal triangles.
  • Roll each triangle, starting from the wide flat end and rolling towards the narrow point. Keep rolling until the entire triangle is neatly and firmly rolled.
  • Press the endpoint into the pastry to secure it. Place the rolled pastries onto a parchment-lined cookie sheet, endpoint down. Leave an inch between the cookies, as they will expand slightly during baking.
  • Place pastries in the oven and let them back for about 15 minutes, or until golden brown. Roll out your next batch of cookies while this batch is baking. When the cookies are golden brown, remove from the oven and let them cool on a wire rack. When you're finished making cookies from the four dough balls, make a smooth ball from the leftover dough trimmings you've reserved and roll it out to make your fifth batch.

  For the Dipping

  • Boil the sugar and water together for 10 minutes on a low flame. Add lemon juice and boil for another 3 minutes.
  • As soon as the pastries come out of the oven, dip them in the hot syrup for a good few seconds and place them on baking paper to dry.

  Cook Times

  Active Prep20

  Hands-On Cook45

  Passive30

  Recipe Serving Size10

  Ingredients

  Ingredients

  For the Dough

  • 1 cup unsalted butter for 10 servings - 2 sticks
  • 8 ounce cream cheese block
  • 1/4 cup sour cream
  • 2 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 tablespoon granulated sugar

  For the Filling

  • 3 ounce unsweetened cocoa powder for 10 servings - 80
  • 5 1/2 ounce dark brown sugar for 10 servings - 150
  • 5 1/2 ounce unsalted butter melted, for 10 servings - 150
  • 1 dash ground cinnamon

  For the Dipping

  • 1 1/2 cup granulated sugar for 10 servings - 300 gram
  • 2/3 cup water for 10 servings - 150 ml
  • 1/2 lemon Juiced

  Cooking Tools Required

  Baking sheet, Food Processor, Measuring cups and spoons, Mixing bowls, Mixing spoon, Rolling Pin, Saucepan, Spatula, Stand Mixer

  Reheating/Serving Instructions

  These cookies taste amazing served warm and fresh from the oven. They will stay fresh for a few days in a tightly sealed container. You can rewarm them in the oven or microwave. You can freeze your leg and spend half an hour before you want to eat, there is no need to even heat.

  Nutrition

  Calories: 660kcal | Carbohydrates: 73g | Protein: 6g | Fat: 41g | Saturated Fat: 25g | Trans Fat: 1g | Cholesterol: 110mg | Sodium: 148mg | Potassium: 234mg | Fiber: 4g | Sugar: 49g | Vitamin A: 1299IU | Vitamin C: 3mg | Calcium: 69mg | Iron: 3mg

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  Delectable Sweet Spaghetti Squash

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  Up to 10 servings
  

  Delectable Sweet Spaghetti Squash

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  Recipe adapted from:

  Jen Stone

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 7 oz

  Egg FreeGluten FreeNut FreeOil FreeSoy FreeVegetarian

  Craving a little sweetness without wanting candy? Try this sweet and savory spaghetti squash! If you have other types of squashes, that can work too!

  Delectable Sweet Spaghetti Squash quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat oven to 400 degrees F
  • Clean seeds from spaghetti squash and place in baking pan
  • Slice butter into 1/4 inch slices
  • Put a 2 slices of butter in each squash and scatter rest throughout out bottoms of pan
  • Add apple juice to pan, add about 1 tsp of juice from pan to each squash
  • Mix brown sugar, cinnamon, and nutmeg
  • Sprinkle mix over all squashes.
  • Roast 45 minutes
  • When done, take squashes out of pan and let cool slightly
  • While still warm use fork to spaghetti squash
  • Optional- take liquid from pan and reduce in a pot for 3-5 minutes. Spoon sauce onto noodles.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook45

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 pound spaghetti squash
  • 8 tablespoon salted butter
  • 2 cup apple juice
  • 1/4 cup brown sugar
  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground nutmeg

  Cooking Tools Required

  8x8 inch nonstick baking pan, Cutting board, Measuring cups and spoons, Oven, Saucepan, Sharp Knives

  Reheating/Serving Instructions

  Serve warm And enjoy! Reheat in a skillet. Use sauce to hydrate squash. Reheat 3-5 minutes.

  Nutrition

  Calories: 148kcal | Carbohydrates: 17g | Protein: 1g | Fat: 9g | Saturated Fat: 6g | Cholesterol: 24mg | Sodium: 290mg | Potassium: 57mg | Fiber: 2g | Sugar: 12g | Vitamin A: 280IU | Vitamin C: 1mg | Calcium: 19mg | Iron: 1mg

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  Ginger Garlic Chicken with Stir-Fried Cabbage and Jasmine Rice-Renal 5 Dialysis

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Ginger Garlic Chicken with Stir-Fried Cabbage and Jasmine Rice-Renal 5 Dialysis

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyHeart HealthyRenal 5 on dialysis

  Enjoy this Asian inspired dish that's Renal Stage 5 on Dialysis friendly.

  Ginger Garlic Chicken with Stir-Fried Cabbage and Jasmine Rice-Renal 5 Dialysis quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Heat olive oil in a skillet. Add chicken, garlic, and ginger. Stir-fry for 6–7 minutes until browned and cooked through.
  • Add rice vinegar and soy sauce to the chicken. Stir and cook for 1 more minute.
  • In a separate pan, stir-fry napa cabbage in olive oil for 4–5 minutes until softened.
  • Serve chicken and cabbage over jasmine rice.

  Notes

  Ginger Garlic Chicken with Stir-Fried Cabbage and Jasmine Rice

  • Ounces per serving: ~11 ounce
  • Calories: 375 kcal
  • Carbohydrates: 32 g
  • Protein: 31 g
  • Fat: 14 g
  • Saturated Fat: 2.5 g
  • Polyunsaturated Fat: 3 g
  • Monounsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Cholesterol: 75 mg
  • Sodium: 320 mg
  • Potassium: 430 mg
  • Fiber: 5.3 g
  • Sugar: 3 g
  • Vitamin A: 2150 IU
  • Vitamin C: 26 mg
  • Calcium: 48 mg
  • Iron: 2.1 mg
  • Phosphorus: 240 mg

  Cook Times

  Active Prep25

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 20 ounce chicken breast sliced into thin strips
  • 1 tablespoon avocado oil
  • 1 tablespoon ginger minced
  • 2 clove garlic minced
  • 1 tablespoon rice vinegar
  • 1 tablespoon low sodium soy sauce
  • 8 ounce napa cabbage thinly sliced
  • 1 tablespoon olive oil for stir-frying cabbage
  • 2 cup jasmine rice cooked

  Cooking Tools Required

  12-inch skillet, Cutting board, Measuring cups and spoons, Sharp Knives, Tongs, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium high power until heated through.

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  Italian Herb Baked Chicken with Roasted Chickpeas and Sauteed Spinach

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Italian Herb Baked Chicken with Roasted Chickpeas and Sauteed Spinach

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 6 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeHeart HealthyMediterranean DietNut FreeRefined Sugar FreeSoy Free

  This Italian-inspired dish is high in protein, rich in fiber, and full of Mediterranean flavors, making it a perfect diabetes-friendly and heart-healthy meal. Enjoy!

  Italian Herb Baked Chicken with Roasted Chickpeas and Sauteed Spinach quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Prepare the Chicken: Preheat oven to 400°F (200°C). Place chicken breasts on a baking sheet lined with parchment paper. Drizzle with 1 tbsp olive oil, and season with oregano, basil, garlic powder, salt, and pepper.
  • Roast the Chickpeas: On the same baking sheet (or a separate one), spread the chickpeas in a single layer. Drizzle with 1 tbsp olive oil and sprinkle with salt, pepper, and red pepper flakes if using.
  • Bake: Roast the chicken and chickpeas for 15-18 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and chickpeas are slightly crispy.
  • Prepare the Spinach: While the chicken and chickpeas are baking, lightly sauté the spinach in a dry pan for 1-2 minutes until just wilted. Drizzle with balsamic vinegar and a pinch of salt.
  • Serve: Slice the chicken and serve with roasted chickpeas and sautéed spinach. Sprinkle with Parmesan cheese before serving.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound boneless skinless chicken breast
  • 15 ounce canned chickpeas drained and rinsed
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper
  • 4 cup fresh spinach
  • 1/4 cup grated parmesan cheese
  • 1 tablespoon balsamic vinegar

  Cooking Tools Required

  Baking sheet, Cutting board, Measuring cups and spoons, Oven, parchment paper, Saute pan, Sharp Knives, Tongs, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through or on the cooktop in a sauté pan over medium heat.

  Nutrition

  Calories: 325kcal | Carbohydrates: 18g | Protein: 32g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 78mg | Sodium: 566mg | Potassium: 772mg | Fiber: 6g | Sugar: 1g | Vitamin A: 3001IU | Vitamin C: 10mg | Calcium: 138mg | Iron: 3mg | Phosphorus: 381mg

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  Tomato Basil Baked Chicken with Garlic White Beans and Zucchini

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  4 servings
  

  Tomato Basil Baked Chicken with Garlic White Beans and Zucchini

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 6 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Diabetes FriendlyEgg FreeGluten FreeHeart HealthyMediterranean DietNut FreeRefined Sugar FreeSoy Free

  This Italian-inspired dish is full of flavor, packed with fiber, lean protein, and heart-healthy ingredients.

  Tomato Basil Baked Chicken with Garlic White Beans and Zucchini quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Prepare the Chicken: Preheat oven to 400°F (200°C). Place chicken breasts in a baking dish. Drizzle with 1 tbsp olive oil and season with basil, oregano, salt, and pepper. Top with cherry tomatoes.
  • Prepare the White Beans: In a separate bowl, mix the white beans with 1 tbsp olive oil, garlic, balsamic vinegar, and a pinch of salt and pepper. Spread them around the chicken in the dish.
  • Bake: Place in the oven and bake for 15-18 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
  • Prepare the Zucchini: While the chicken is baking, lightly sauté the zucchini in a dry pan for 2-3 minutes until just tender.
  • Serve: Plate the chicken with the garlic white beans and sautéed zucchini. Sprinkle with Parmesan cheese before serving.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound boneless skinless chicken breast
  • 15 ounce canned cannellini white beans drained and rinsed
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 clove garlic minced
  • 1 cup cherry tomato halved
  • 2 medium zucchini sliced
  • 1 tablespoon balsamic vinegar
  • 1/4 cup grated parmesan cheese

  Cooking Tools Required

  Baking sheet, Cutting board, Measuring cups and spoons, Oven, Saute pan, Sharp Knives, Spatula, Tongs, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through or on the cooktop in a sauté pan over medium heat.

  Nutrition

  Calories: 368kcal | Carbohydrates: 29g | Protein: 35g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 78mg | Sodium: 260mg | Potassium: 1264mg | Fiber: 6g | Sugar: 4g | Vitamin A: 472IU | Vitamin C: 28mg | Calcium: 166mg | Iron: 4mg | Phosphorus: 426mg

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  Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms

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  8 servings
  

  Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyMediterranean DietNut FreeRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  With this selection you'll get two different quinoa dishes with 4 servings each. First, enjoy a roasted veggie quinoa bowl packed with nutrient-dense vegetables, heart-healthy fats, and protein-rich quinoa. Your second dish is quinoa stuffed mushrooms that is not only delicious, but packed with fiber!

  Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms quantity

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  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  For the Quinoa Bowl: Cook the quinoa

  • Rinse 1 cup of quinoa under cold water. Note: You can cook the quinoa for the stuffed mushroom recipe at the same time-see below.
  • In a medium pot, combine the quinoa and water, according to package directions. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set aside.

  Roast the vegetables:

  • Preheat the oven to 400°F (200°C).
  • On a baking sheet, spread out the chopped zucchini, bell pepper, and sliced carrot. Drizzle with 1 tablespoon olive oil, then sprinkle with cumin, paprika, garlic powder, salt, and pepper. Toss the vegetables to coat evenly.
  • Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly browned, stirring halfway through for even roasting.

  Assemble the bowl:

  • Divide the cooked quinoa into 4 bowls. Top with the roasted vegetables and drizzle with fresh lemon juice. Garnish with fresh cilantro, if desired.

  For the Stuffed Mushrooms:

  • Rinse 2 cups of quinoa under cold water and add to a medium pot. Add water according to package directions. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork.

  Prepare the Mushrooms:

  • Preheat your oven to 375°F (190°C). Remove the stems from the portobello mushrooms and gently scrape out the gills using a spoon to create space for the quinoa stuffing. Lightly brush the mushroom caps with olive oil and season with a pinch of salt and pepper. Place the mushrooms on a baking sheet, gill-side up.

  Sauté the Vegetables:

  • Heat 1 tablespoon of olive oil in a pan over medium heat. Add the diced onion and garlic, sautéing for 2-3 minutes until softened and fragrant.

  Mix Quinoa with Vegetables:

  • Add the cooked quinoa to the pan with the onions and garlic. Stir in the oregano, black pepper, and any additional salt to taste. Cook for another 2-3 minutes, allowing the flavors to combine. Optionally, squeeze in the lemon juice for added brightness.

  Stuff the Mushrooms:

  • Spoon the quinoa mixture into each mushroom cap, pressing gently to pack the filling.

  Bake:

  • Place the stuffed mushrooms in the preheated oven and bake for 20-25 minutes, or until the mushrooms are tender and the quinoa is slightly crispy on top.
  • Garnish with fresh parsley if desired, and serve the stuffed mushrooms hot.

  Cook Times

  Active Prep30

  Hands-On Cook0

  Hands-Off Cook25

  Passive0

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the quinoa bowl:

  • 1 cup quinoa
  • 2 cup water
  • 1 medium zucchini chopped
  • 1 medium bell pepper chopped
  • 1 medium carrot sliced
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Kosher salt

  Optional:

  • 2 tablespoon fresh cilantro chopped for garnish

  For the stuffed mushrooms:

  • 2 cup quinoa
  • 8 portobello mushroom
  • 2 tablespoon extra virgin olive oil
  • 1 large onion diced
  • 2 clove garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon Kosher salt
  • 2 tablespoon fresh lemon juice

  For garnish:

  • 2 tablespoon Italian parsley

  Cooking Tools Required

  Cutting board, Fine-Mesh Strainer, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, Pot with lid, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 321kcal | Carbohydrates: 49g | Protein: 12g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.004g | Sodium: 314mg | Potassium: 831mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1610IU | Vitamin C: 22mg | Calcium: 56mg | Iron: 4mg

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  Quinoa Stuffed Portobello Mushrooms

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  FSA/HSA eligible when qualified
  4 servings
  

  Quinoa Stuffed Portobello Mushrooms

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 mushrooms

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyRefined Sugar FreeSoy FreeVeganVegetarian

  This recipe features heart-healthy quinoa stuffed into large portobello mushrooms, creating a delicious and nutritious dish with plenty of fiber.

  Quinoa Stuffed Portobello Mushrooms quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  Prepare the Quinoa:

  • Rinse 1 cup of quinoa under cold water to remove its natural coating. In a medium pot, combine the quinoa with 2 cups of water or low-sodium vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork.

  Prepare the Mushrooms:

  • Preheat your oven to 375°F (190°C). Remove the stems from the portobello mushrooms and gently scrape out the gills using a spoon to create space for the quinoa stuffing. Lightly brush the mushroom caps with olive oil and season with a pinch of salt and pepper. Place the mushrooms on a baking sheet, gill-side up.

  Sauté the Vegetables:

  • Heat 1 tablespoon of olive oil in a pan over medium heat. Add the diced onion and garlic, sautéing for 2-3 minutes until softened and fragrant.

  Mix Quinoa with Vegetables:

  • Add the cooked quinoa to the pan with the onions and garlic. Stir in the oregano, black pepper, and any additional salt to taste. Cook for another 2-3 minutes, allowing the flavors to combine. Optionally, squeeze in the lemon juice for added brightness.

  Stuff the Mushrooms:

  • Spoon the quinoa mixture into each mushroom cap, pressing gently to pack the filling.

  Bake:

  • Place the stuffed mushrooms in the preheated oven and bake for 20-25 minutes, or until the mushrooms are tender and the quinoa is slightly crispy on top.

  Garnish and Serve:

  • Garnish with fresh parsley if desired, and serve the stuffed mushrooms hot.

  Cook Times

  Active Prep20

  Hands-On Cook5

  Hands-Off Cook35

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 2 cup quinoa
  • 8 each portobello mushroom
  • 2 tablespoon extra virgin olive oil
  • 1 each large onion diced
  • 2 clove garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon Kosher salt
  • 2 tablespoon fresh lemon juice
  • 2 tablespoon Italian parsley for garnish

  Cooking Tools Required

  12-inch saute pan, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Oven, Pot with lid, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated thorough, or in a 350 degree oven for 15 minutes or until heated through.

  Nutrition

  Calories: 382kcal | Carbohydrates: 56g | Protein: 12g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 297mg | Potassium: 521mg | Fiber: 6g | Sugar: 0.3g | Vitamin A: 191IU | Vitamin C: 6mg | Calcium: 55mg | Iron: 4mg

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  Chinese-Style Pork Stir-Fry and Pork Tenderloin with Sweet Potatoes and Brussels Sprouts

  $0.00 Cooking Fee

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  8 servings
  

  Chinese-Style Pork Stir-Fry and Pork Tenderloin with Sweet Potatoes and Brussels Sprouts

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyEgg FreeHeart HealthyRefined Sugar Free

  With this selection you'll get two different pork dishes with 4 servings each. First, enjoy Chinese style pork stir-fry with crisp vegetables. And second, enjoy an herb seasoned pork tenderloin roasted with sweet potatoes and Brussels sprouts.

  Chinese-Style Pork Stir-Fry and Pork Tenderloin with Sweet Potatoes and Brussels Sprouts quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  For the Stir Fry:

  • Marinate half the pork (other half for the roast): In a bowl, toss the sliced pork tenderloin with 1 tbsp of soy sauce and a pinch of salt and pepper. Let it marinate for about 5-10 minutes if time permits.
  • Cook the Pork: In a large skillet or wok, heat 1/2 tbsp of sesame oil over medium-high heat. Add the pork and stir-fry for 3-4 minutes until browned and cooked through. Remove the pork from the skillet and set aside.
  • Stir-Fry the Vegetables: In the same skillet, add the remaining 1/2 tbsp oil. Add the garlic and ginger, if using, and cook for about 30 seconds until fragrant. Add the cabbage, bell pepper, and carrots. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
  • Combine Ingredients: Return the pork to the skillet and add the remaining 1 tbsp soy sauce. Stir everything together and cook for an additional 2-3 minutes, allowing the flavors to meld. Season with salt and pepper if desired.
  • Serve: Divide the stir-fry among four plates and garnish with sliced green onions, if using.

  For the Pork Tenderloin with Roasted Sweet Potatoes & Brussels Sprouts

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Prepare the Pork: Pat the pork tenderloin dry with a paper towel. Rub 1 tbsp of olive oil over the tenderloin and season with salt, pepper, thyme (or rosemary), and smoked paprika if desired.
  • Prepare the Veggies: In a bowl, toss the cubed sweet potatoes and halved Brussels sprouts with the remaining 1 tbsp olive oil, salt, and pepper.
  • Roast: Arrange the pork tenderloin on a baking sheet and spread the seasoned sweet potatoes and Brussels sprouts around it. Roast for 20-25 minutes, or until the pork reaches an internal temperature of 145°F (63°C) and the veggies are tender and slightly caramelized. Let the pork rest for 5-10 minutes before slicing.
  • Serve: Slice the pork tenderloin into medallions and serve alongside the roasted sweet potatoes and Brussels sprouts.

  Cook Times

  Active Prep30

  Hands-On Cook15

  Hands-Off Cook35

  Passive0

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Stir Fry:

  • 1 pound pork tenderloin sliced into thin strips
  • 2 tablespoon low-sodium soy sauce
  • 1 tablespoon avocado oil
  • 1/2 head green cabbage thinly sliced
  • 1 piece red bell pepper thinly sliced
  • 2 piece carrot julienned
  • 2 stalk green onion sliced
  • 1 clove garlic minced
  • 1 teaspoon fresh ginger minced
  • 1/2 teaspoon freshly ground black pepper

  For the Pork Tenderloin with Vegetables:

  • 1 pound pork tenderloin
  • 1 piece sweet potato cubed
  • 1 pound Brussels sprouts halved
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon smoked paprika optional

  Cooking Tools Required

  12-inch nonstick skillet, Cutting board, Measuring cups and spoons, Oven, Roasting Pan, Sharp Knives, Tongs, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on high power or on the cooktop in a pan over medium heat, until heated through.

  Nutrition

  Calories: 261kcal | Carbohydrates: 17g | Protein: 27g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.04g | Cholesterol: 74mg | Sodium: 400mg | Potassium: 970mg | Fiber: 5g | Sugar: 6g | Vitamin A: 7604IU | Vitamin C: 90mg | Calcium: 76mg | Iron: 3mg

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  Buffalo Chicken Sliders and Chicken-Spinach Pasta

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  8 servings
  

  Buffalo Chicken Sliders and Chicken-Spinach Pasta

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeHeart HealthyRefined Sugar Free

  With this selection you'll get two different chicken dishes with 4 servings each. First, enjoy Buffalo Chicken Sliders, bursting with flavor and perfectly paired with a crunchy, colorful slaw. And second, enjoy a creamy yet light pasta dish packed with lean protein, fiber-rich ingredients, and heart-healthy fats.

  Buffalo Chicken Sliders and Chicken-Spinach Pasta quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  Cook the Chicken for both Dishes:

  • Preheat the oven to 375°F.
  • In a bowl, toss half the chicken thighs (for sliders) with olive oil, garlic powder, smoked paprika, and hot sauce. Toss the other half (for the pasta dish) with Italian seasoning.
  • Bake chicken for 20-25 minutes or until the chicken reaches an internal temperature of 165°F.

  Shred the Chicken for the sliders:

  • Once cooked, shred the chicken using two forks and mix with the juices in the dish for extra flavor.

  Chop the chicken into bite-sized pieces for the pasta dish.

  Prepare the Buns:

  • Lightly toast the whole-grain slider buns in a dry skillet or oven.

  Assemble the Sliders:

  • Spread a thin layer of Greek yogurt on the bottom half of each bun.
  • Add a portion of shredded Buffalo chicken and sprinkle with crumbled blue cheese (if using).
  • Top with the other half of the bun.

  For the Rainbow Veggie Slaw:

  Mix the Veggies:

  • In a large bowl, combine purple cabbage, carrots, and kale or spinach.

  Make the Dressing:

  • In a small bowl, whisk olive oil, apple cider vinegar, Dijon mustard, and black pepper.

  Toss and Serve:

  • Pour the dressing over the veggies and toss well to coat.
  • For the Chicken-Spinach Pasta:
  • Bring a pot of water to a boil, cook pasta according to package directions, and drain. Reserve 1/2 cup pasta water for the sauce.

  Sauté the Garlic and Spinach:

  • In a skillet, add a bit of oil and the ginced garlic and red pepper flakes (if using). Sauté for 30 seconds until fragrant.
  • Add spinach and cook until wilted, about 2 minutes.

  Make the Garlic Sauce:

  • Pour in the chicken broth into the pan, scraping up any browned bits.
  • Let the broth simmer for 2-3 minutes to reduce slightly.
  • Stir in Greek yogurt and Parmesan cheese, mixing well to create a creamy sauce. Add reserved pasta water a little at a time to reach desired consistency.

  Combine Ingredients:

  • Add the cooked pasta, chicken, and spinach to the skillet. Toss to coat everything in the garlic sauce.

  Serve:

  • Divide into bowls and garnish with fresh parsley or basil, if desired.

  Cook Times

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Buffalo Chicken Sliders:

  • 1 pound boneless skinless chicken thigh
  • 1/4 cup hot sauce like Frank's RedHot reduced-sodium preferred
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 4 each small whole-grain slider buns
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon crumbled blue cheese optional

  For the Rainbow Veggie Slaw:

  • 1 cup purple cabbage shredded
  • 1 cup carrot shredded
  • 1 cup fresh spinach chopped
  • 2 tablespoon extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper

  For the Chicken-Spinach Pasta:

  • 8 ounce whole-grain penne pasta
  • 1 tablespoon extra virgin olive oil
  • 1 pound boneless skinless chicken thigh
  • 4 cup fresh spinach
  • 4 clove garlic minced
  • 1/4 teaspoon crushed red pepper
  • 1/2 teaspoon Italian seasoning

  For the Sauce:

  • 1 cup low-sodium chicken broth
  • 1/4 cup plain Greek yogurt

  Optional:

  • 2 tablespoon grated parmesan cheese
  • 2 tablespoon Italian parsley or basil for garnish

  Cooking Tools Required

  12-inch nonstick skillet, 5-quart saucepot, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat chicken in the microwave on high power until heated through

  Nutrition

  Calories: 396kcal | Carbohydrates: 36g | Protein: 32g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 110mg | Sodium: 488mg | Potassium: 639mg | Fiber: 7g | Sugar: 3g | Vitamin A: 4780IU | Vitamin C: 20mg | Calcium: 111mg | Iron: 4mg

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  Halvah Energy Balls

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  Rated 0 out of 5
  Up to 10 servings
  

  Halvah Energy Balls

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  Recipe adapted from:

  Batel's Kitchen

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 per person

  Dairy FreeEgg FreeGluten FreePostpartumRefined Sugar FreeSoy FreeVegetarian

  These nourishing lactation energy balls were born out of Batel's journey as a new mom of twins, looking for a healthy way to boost milk production. Combining oats, flax seeds, nuts, tahini, and honey, she created a delicious, halvah-inspired snack that’s perfect for nursing moms—or anyone craving a wholesome treat. Freezer-friendly and packed with goodness, they became my daily go-to, helping her stay energized while juggling life with twins.

  Halvah Energy Balls quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10 People

  Instructions

  • In a food processor combine: walnuts, pecans, and pistachios—pulse a few times to get nice medium sized chunks. (Not a fine powder, you want to keep the crunch.)
  • In a bowl place the oats, hazelnut flour, hemp seeds, flax, cocoa powder, salt, cinnamon. Mix with a spoon and set aside.
  • In a glass bowl, combine the tahini paste, honey, chocolate chips, and coconut oil. Heat for about a minute in the microwave or stove, just to allow the chocolate to melt. 
  • Combine the wet and dry ingredients well and let sit for about 10 minutes.
  • Prepare a coating by chopping the pecans, and preparing the shredded coconut in a bowl.
  • In another bowl have some water and start forming the energy balls. Dip each one in the water for a second and then directly into the chopped nuts or shredded coconut. Place on a baking sheet and freeze for 2 hours or more. Then transfer to a zip-top bag or a container. Keep them in the freezer or fridge.
  • Note: If you chose to freeze them, allow sitting for 5 minutes before eating. OR, place in the microwave for 15 seconds just enough to be able to bight. They don't really need to be warm.

  Notes

  If you choose to freeze them, allow sitting for 5 minutes before eating. OR, place i the microwave for 15 seconds, just enough to be able to bite. Enjoy!

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Recipe Serving Size10 People

  Ingredients

  Ingredients

  Dry Ingredients:

  • 2 cup old fashioned rolled oats
  • 1 cup hazelnut flour or almond meal
  • 1/3 cup walnuts Raw; roughly chopped
  • 1/3 cup pecans Raw; roughly chopped
  • 1/3 cup shelled pistachios Raw, roughly chopped
  • 2 tablespoon hemp seeds
  • 2 tablespoon ground flax seeds
  • 3 tablespoon unsweetened cocoa powder
  • 1 pinch ground cinnamon
  • 1 pinch sea salt

  Wet Ingredients:

  • 1 cup tahini whole tahini preferred if available
  • 1/2 cup honey or date syrup, add another 1/4 cup if needed to help form the balls
  • 2 tablespoon coconut oil melted
  • ½ cup sugar-free dark chocolate chips

  For Coating

  • ½ cup pecans crushed
  • ½ cup unsweetened shredded coconut

  Cooking Tools Required

  Baking sheet, Food Processor, Measuring cups and spoons, Mixing bowls, Mixing spoon

  Reheating/Serving Instructions

  If you chose to freeze them, allow sitting for 5 minutes before eating. OR, place in the microwave for 15 seconds just enough to be able to bight. They don't really need to be warm.

  Nutrition

  Serving: 2g | Calories: 563kcal | Carbohydrates: 43g | Protein: 11g | Fat: 43g | Saturated Fat: 10g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 11g | Sodium: 17mg | Potassium: 330mg | Fiber: 8g | Sugar: 16g | Vitamin A: 39IU | Vitamin C: 2mg | Calcium: 80mg | Iron: 4mg

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  Quinoa Stuffed Bell Peppers

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  4 servings
  

  Quinoa Stuffed Bell Peppers

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  This recipe is high in fiber, heart-healthy, and diabetes-friendly. The quinoa provides a complete protein, and the combination of beans and vegetables offers a significant fiber boost, helping with blood sugar management. These stuffed peppers are a delicious and nutritious meal for any occasion!

  Quinoa Stuffed Bell Peppers quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Cook the Quinoa: Rinse the quinoa under cold water to remove any bitterness. In a medium pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15–20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
  • Prepare the Bell Peppers: While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.
  • Make the Filling: In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, red onion, cumin, chili powder, garlic powder, smoked paprika (if using), olive oil, salt, and pepper. Stir everything together until evenly mixed.
  • Stuff the Peppers: Spoon the quinoa mixture into each bell pepper, packing it tightly and mounding it on top.
  • Bake the Peppers: Cover the baking dish with foil and bake the stuffed peppers for 25–30 minutes, or until the peppers are tender. For a slightly crispier top, remove the foil for the last 5-10 minutes of baking.
  • Garnish and Serve: Remove the peppers from the oven and sprinkle with fresh cilantro. Serve with lime wedges on the side for an added burst of freshness.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook25

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 4 piece large bell peppers any color
  • 1 cup quinoa uncooked
  • 2 cup water
  • 15 ounce canned black beans no salt added rinsed and drained
  • 1/2 cup frozen corn kernels
  • 15 ounce canned diced tomatoes drained
  • 1/4 cup red onion finely chopped
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper

  Optional:

  • 1/4 cup fresh cilantro chopped

  Cooking Tools Required

  Baking Pan, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Pot with lid, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 343kcal | Carbohydrates: 58g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 725mg | Potassium: 1094mg | Fiber: 14g | Sugar: 8g | Vitamin A: 4099IU | Vitamin C: 169mg | Calcium: 112mg | Iron: 6mg

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  Roasted Veggie Quinoa Bowl

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  4 servings
  

  Roasted Veggie Quinoa Bowl

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  Diabetes and heart health friendly, this Roasted Veggie Quinoa Bowl is packed with nutrient-dense vegetables, heart-healthy fats, and protein-rich quinoa. It’s a simple, flavorful, and filling meal that's easy on the budget and great for managing blood sugar.

  Roasted Veggie Quinoa Bowl quantity

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  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  Cook the quinoa:

  • Rinse 1 cup of quinoa under cold water.
  • In a medium pot, combine the quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
  • Fluff the quinoa with a fork and set aside.

  Roast the vegetables:

  • Preheat the oven to 400°F (200°C).
  • On a baking sheet, spread out the chopped zucchini, bell pepper, and sliced carrot. Drizzle with 1 tablespoon olive oil, then sprinkle with cumin, paprika, garlic powder, salt, and pepper. Toss the vegetables to coat evenly.
  • Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly browned, stirring halfway through for even roasting.

  Assemble the bowl:

  • Divide the cooked quinoa into 4 bowls.
  • Top with the roasted vegetables and drizzle with fresh lemon juice.
  • Garnish with fresh cilantro, if desired.

  Serve:

  • Serve immediately or store in the refrigerator for a quick meal later.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook25

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 cup quinoa
  • 2 cup water
  • 1 each zucchini medium, chopped
  • 1 each bell pepper medium, chopped
  • 1 each carrot medium, sliced
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Kosher salt

  Optional:

  • 2 tablespoon cilantro chopped, for garnish

  Cooking Tools Required

  Heavy duty rimmed baking sheet, Mixing spoon, Oven, Pot with lid, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 193kcal | Carbohydrates: 28g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 301mg | Potassium: 271mg | Fiber: 3g | Sugar: 0.2g | Vitamin A: 322IU | Vitamin C: 2mg | Calcium: 30mg | Iron: 2mg

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  Whole Thanksgiving Turkey

  $118.75 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  16 servings
  

  Whole Thanksgiving Turkey

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  Recipe adapted from:

  Lauren Allen

  Rated 0 out of 5

  $118.75 Cooking Fee

  Serving Size: 6 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  AIP DietBrain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLow FODMAPLower CarbNut FreePaleoPostpartumPregnancyReduced FatRefined Sugar FreeSoy FreeWhole 30

  This Thanksgiving turkey recipe packs all of the flavor and juiciness you expect from the perfect roasted turkey, with none of the stress!

  EquipmentInstant-read digital thermometer.disposable roasting panLarge Serving Platter

  https://tastesbetterfromscratch.com/easy-no-fuss-thanksgiving-turkey/

  Whole Thanksgiving Turkey quantity

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  https://tastesbetterfromscratch.com/easy-no-fuss-thanksgiving-turkey/

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  Adjust the ingredients measurement scale here by changing this number. 16

  Instructions

  • If the turkey is frozen: Thaw in the fridge, 24 hours for every 5 pounds of Turkey. I like to give myself 1 extra day, just to be safe.
  • Remove the thawed turkey from the fridge 1 hour before roasting, to let it come to room temperature.
  • Adjust your oven rack so the turkey will sit in the center of the oven. Preheat oven to 325 degrees F.
  • Make the herb butter by combining room temperature butter, minced garlic, salt, pepper, one tablespoon fresh chopped rosemary, one tablespoon fresh chopped thyme, and half a tablespoon of fresh chopped sage. (You’ll use the remaining fresh herbs for stuffing inside the cavity of the turkey)
  • Remove turkey from packaging and remove the neck and giblets from the inside the cavities of the bird. (Reserve them for gravy, if you want, or discard them). Pat the turkey very dry with paper towels.
  • Season the cavity of the turkey with salt and pepper. Stuff it with the quartered lemon, onion and apple and leftover herbs.
  • Use your fingers to loosen and lift the skin above the breasts (on the top of the turkey) and smooth a few tablespoons of the herb butter underneath.
  • Tuck the wings of the turkey underneath the turkey and set the turkey on a roasting rack inside a roasting pan*.
  • Microwave the remaining herb butter mixture for 30 seconds (it doesn’t need to be completely melted--just really softened). Use a basting brush to brush the remaining herb butter all over the outside of the turkey, legs and wings.
  • Roast at 325 degrees F for about 13-15 minutes per pound, or until internal temperature (inserted on middle of thigh and breast) reaches about 165 degrees.
  • (I remove the turkey from the oven once it reaches 160 degrees. Then, I tent it with foil, and let it rest on the counter. It will continue cooking under the foil, to reach 165 degrees F.)
  • ***Check the turkey about halfway through cooking, and once the skin gets golden brown, cover the top of the turkey with tinfoil, to protect the breast meat from overcooking. Alternately, you could start cooking the turkey with it tented in foil, then during the last hour or so of cooking you can take the foil off to let the turkey brown.
  • Allow turkey to rest for 20-30 minutes before carving. https://tastesbetterfromscratch.com/how-to-carve-a-turkey/
  • Reserve any drippings and juice remaining in your roasting pan to make turkey gravy.

  Cook Times

  Active Prep25

  Hands-On Cook0

  Hands-Off Cook200

  Passive0

  Recipe Serving Size16

  Ingredients

  Ingredients

  • 17 pound whole turkey
  • 1 each onion peeled and quartered
  • 1 each lemon quartered
  • 1 each apple quartered
  • .75 ounce fresh rosemary
  • .75 ounce fresh thyme
  • .75 ounce fresh sage

  For the herb butter:

  • 1 cup unsalted butter softened
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 6 clove garlic minced

  Cooking Tools Required

  Cutting board, Dutch Oven, Instant read thermometer, Measuring cups and spoons, Microwave, Mixing bowls, Roasting Pan, small spoon

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 593kcal | Carbohydrates: 2g | Protein: 74g | Fat: 31g | Saturated Fat: 12g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 277mg | Sodium: 531mg | Potassium: 799mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 651IU | Vitamin C: 3mg | Calcium: 69mg | Iron: 4mg

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  Zoodles with Meat Ragu

  $0.00 Cooking Fee

  Rated 0 out of 5
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  Up to 10 servings
  

  Zoodles with Meat Ragu

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  Recipe adapted from:

  Skinny Taste

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 5 oz meat sauce & 5 oz of zoodles

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeGluten FreeLower CarbNut FreePaleoPostpartumReduced FatRefined Sugar FreeSoy FreeWhole 30

  Zoodles topped with a simple-yet-delicious meat sauce simmered with tomatoes, onions, carrots and celery. You'll love this low-carb dish so much that you won't miss the pasta! Based on a Skinnytaste recipe.

  https://www.skinnytaste.com/spaghetti-squash-with-meat-sauce-46-pts/

  Zoodles with Meat Ragu quantity

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  https://www.skinnytaste.com/spaghetti-squash-with-meat-sauce-46-pts/

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10 servings

  Instructions

  • Run squash through a spiralizer, or cut into long julienne strips, about ¼ inch wide. Place the zoodles in a large colander and sprinkle with kosher salt, lifting and turning to coat each strip. Let stand over a bowl for 30 minutes.
  • Rinse zoodles then squeeze them gently to remove excess moisture.
  • When ready to cook, place a dry non-stick pan over medium-high heat. When pan is hot add zoodles and cook for 1-2 minutes, turning gently.
  • Turn heat to low, add olive oil, kosher salt, and pepper to taste.
  • Meanwhile, in a large deep sauté pan, melt butter and add oil. Add onions, celery and carrots and sauté on medium-low for about 3 to 4 minutes, until soft.
  • Add the beef and season with salt. Brown the meat and cook, breaking it into smaller pieces with your spoon until cooked through.
  • When cooked, add the tomatoes and adjust salt and pepper to taste.
  • Add bay leaf and cover, reducing heat to low. Simmer at least 20 minutes stirring occasionally.
  • Plate zoodles and serve topped with meat sauce and grated parmesan cheese, if desired.

  Cook Times

  Active Prep20

  Hands-On Cook20

  Hands-Off Cook20

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 55 ounce zucchini
  • 3 tablespoon Kosher salt prior to cooking
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper

  For the Meat sauce:

  • 1 teaspoon unsalted butter
  • 1 teaspoon extra virgin olive oil
  • 1 cup onion finely chopped
  • 1 cup carrot peeled and chopped
  • 2 cup celery finely chopped
  • 2 pound 90% lean ground beef
  • 56 ounce canned crushed tomatoes 2 large cans
  • 1 bay leaf
  • 2 teaspoon Kosher salt
  • 1 teaspoon freshly ground black pepper

  Cooking Tools Required

  Can Opener, Cutting board, Measuring cups and spoons, Microwave, Mixing spoon, Pyrex baking dish, Sharp Knives, Skillet, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in microwave on high power until warm.

  Nutrition

  Calories: 272kcal | Carbohydrates: 20g | Protein: 23g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 60mg | Sodium: 1703mg | Potassium: 1285mg | Fiber: 6g | Sugar: 12g | Vitamin A: 2897IU | Vitamin C: 45mg | Calcium: 108mg | Iron: 5mg | Phosphorus: 292mg

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  Keto Blueberry Muffins

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  12 servings
  
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  Keto Blueberry Muffins

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  Recipe adapted from:

  Charlie Foundation

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 muffin

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Brain FoodDiabetes FriendlyGluten FreeKetoLower CarbPostpartumPregnancyRefined Sugar FreeSoy FreeVegetarian

  Blueberry muffins are an American classic and perfect to enjoy as a light breakfast, afternoon snack, or dessert. This recipe is low carb, sugar free, and delicious! There is no added sweetener in the ingredients as the blueberries contribute natural sweetness on their own.

  use the materials for any commercial purpose, or for any public display (commercial or non-commercial);

  Keto Blueberry Muffins quantity

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  use the materials for any commercial purpose, or for any public display (commercial or non-commercial);

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 12

  Instructions

  • Preheat the oven to 350 degrees F. and line a muffin tin with 12 parchment or foil liners.
  • In a large bowl combine the almond flour, coconut flour, konjac root fiber, baking powder, baking soda, and salt. Use a wire whisk to stir together.
  • Add the olive oil, eggs and 2 tablespoons of water to the dry ingredients. Stir well to combine, the batter should be the consistency of thick pancake batter. If it seems too dry, add additional water to achieve thinner consistency.
  • Carefully fold the blueberries into the batter. Fill each muffin liner 1/2 - 2/3 full. Bake for about 35-40 minutes or until a wooden skewer or toothpick inserted into the center remains clean when removed.

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook40

  Passive0

  Total Time1 hour hour

  Recipe Serving Size12

  Ingredients

  Ingredients

  • 2 cup almond flour
  • 1/4 cup coconut flour
  • 2 teaspoon konjac root fiber
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • pinch Kosher salt
  • 1/2 cup extra virgin olive oil
  • 3 each egg
  • 2 tablespoon water
  • 1/2 cup fresh blueberries

  Cooking Tools Required

  Measuring cups and spoons, Mixing bowls, Mixing spoon, Muffin tin liners, Oven, Standard muffin pan, Whisk

  Nutrition

  Calories: 200kcal | Carbohydrates: 6g | Protein: 4g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 1mg | Sodium: 133mg | Potassium: 5mg | Fiber: 3g | Sugar: 1g | Vitamin A: 5IU | Vitamin C: 1mg | Calcium: 59mg | Iron: 1mg

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  12

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