Healthy And Delicious Vegan Easter Brunch Featuring Spring Vegetable Curry On Farro With Green Lentils

Vegan Easter Brunch Menu

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Easter Time
This time of the year is all about renewal. The buds on the vineyard have just broken through and we're enjoying calla lilies, camellias and daffodils. These signs of growth together with the long awaited extra hours of daylight are indications that spring is here and the cycle of the seasons presses on, even if we're not quite ready for it. 


Easter is often a time for gathering friends and family together whether you observe this as a holy day or a celebration of spring. To help make this a special occasion, I've put together a delicious vegan menu with an abundance of fruits and vegetables.

Menu 

[Serves 8]

Mixed Greens, Mango, Avocado and Cashews 

with Mango Poppy Seed Dressing


Spring Vegetable Coconut Curry
with Cauliflower, Peas, Bell Pepper, Onions and Mushrooms


Farro with Green Lentils *


Creamy Vanilla Chia Pudding with
Fresh Strawberries


* (Farro not gluten free. Serve brown rice 
as side for gluten sensitive guests).

Mixed Greens with Mango Poppy Seed Dressing

Vegan, Gluten Free
Requires high speed blender

[makes 8 servings]

For the dressing (make the day before)

1 medjool date, pitted and cut in quarters

1/2 cup So Delicious coconut milk beverage

1 cup mashed, ripe mango or mango pulp

1/3 cup shredded or sliced carrot

3 tablespoons lemon juice

1 tablespoon raw apple cider vinegar

1/2 teaspoon Dijon mustard

1 small clove garlic, chopped

1/4 teaspoon salt, or to taste

pinch black pepper, or to taste

1/4 cup raw hemp oil (or extra virgin olive oil)

1 tablespoon poppy seeds

For the salad

1 lb container pre-washed mixed greens

2 avocados, thinly sliced

large mango, thinly sliced

several slices red onion, separated

1/2 cup cashews

To make salad dressing, soak medjool date in coconut milk for 4 hours or overnight in refrigerator. 

Place date, coconut milk, mango, carrot, lemon juice, apple cider vinegar, mustard, garlic, salt and pepper in a high speed blender and process until smooth.

Running the blender on low, slowly drizzle in hemp (or olive) oil until combined.

Add poppy seeds for a few seconds to combine. Store in a 1 pint container and refrigerate until needed. (It keeps well so make early the day before since you need time to soak the date.)

Mango poppyseed dressing.
Dress salad or serve on side.

To make the salad, place greens in a large salad bowl. 

Place avocado, mango and onion slices over greens and top with cashews. Serve with dressing or dress  greens first and place avocado, mango and onion slices on top.

Prepackaged organic greens are very convenient, especially when you're entertaining.

*   *   *

Farro with Green Lentils

Vegan

(Makes 5 cups, 8 servings)

5 cups water

1 Rapunzel vegetable bouillon with sea salt and herbs

1 cup farro, rinsed

1 cup green lentils, picked through and rinsed

Place water and bouillon in 5 quart Dutch oven or large pot and bring to boil. Mix to dissolve.

When using bouillon, do not add extra salt.
Use less if on a sodium restricted diet.

Mix in farro and lentils and bring back to boil.  Lower heat and cook on a low boil, covered, for 35 to 45 minutes, stirring occasionally, until tender and moisture is mostly absorbed. Turn off heat and keep  in covered pot. It will continue to absorb moisture as it sits. Set aside until needed.

Farro and green lentils cook in the same amount of time.

*   *   *

Spring Vegetable Coconut Curry

Vegan, Gluten Free

[make 8 (1 full cup) servings]

1 tablespoon extra virgin olive oil or coconut oil

1 1/2 cups chopped onion

2 cups chopped red bell pepper

3 cloves garlic, minced

1/2 pound white button or crimini mushrooms

1 tablespoon Penseys sweet curry (or to taste)

1/2 to 1 teaspoon Penseys hot curry (or to taste)

1/2 cup veggie broth or water
15.5 ounce can light coconut milk

4 cups cauliflower florets (1 medium cauliflower)

1 1/2 cups fresh or frozen peas (or 1 can, drained)*

In a 5 quart Dutch oven or large pot, heat oil and sauté onions and peppers for 5 minutes. 

Add garlic and mushrooms and cook another 5 minutes, stirring occasionally, until mushrooms soften. 

Stir in sweet and hot curry. 

Cook onions, red pepper and garlic.
Stir in sweet and hot curry.

Add veggie broth, coconut milk and cauliflower. Cover and cook, stirring occasionally, for 5 minutes. Stir in peas, cover and cook another 5 minutes until peas are cooked and cauliflower is fork tender but firm. 

Add veggie broth and cauliflower.

After 5 minutes, add peas.

When veggies are cooked, place curry in a large serving bowl and serve.

Don't overcook cauliflower or it will fall apart.

*   *   * 

Vanilla Chia Pudding with Fresh Strawberries
(make pudding at least a day early but add strawberries when serving)

Vegan, Gluten Free

[makes 8 servings]

4 cups sweetened vanilla non-dairy milk soy, hemp or coconut milk *

1/2 cup plus 2 tablespoons chia seeds

2 to 4 (1 gram) packets stevia extract, to taste

1/2 teaspoon cinnamon

4 cups thinly sliced fresh organic strawberries

* You may use unflavored non-dairy milk and add 1 or more teaspoons vanilla and additional stevia (or other sweetener) to taste. 

Combine chia seeds with milk, stevia and cinnamon and stir vigorously with a fork for several minutes. Let sit for 15 minutes and stir again until the chia seeds are well blended and separated. Let the mixture sit out for an hour, stir one more time and refrigerate at least 8 hours, or overnight, until thickened and firm. This is a good dessert to make a day in advance in order to give it time to set. 

When ready to serve, mix in strawberries. Place in a large serving bowl.

This sweet, creamy dessert pairs perfectly with the spicy curry dish.

Other brunch ideas
Check out this Raw Vegan Easter Brunch Menu.

Happy Spring!

Can Vitamin D Help You Live Longer? A New Study Suggests It Might!

Carlson drops contain 4,000 IU of vitamin D3 per drop.
Put a drop in your morning smoothie!

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Let's Recap
Over 2 years ago I wrote about the importance of vitamin D when the Institute of Medicine made an attempt to increase the recommended adequate intake of this critical vitamin. Unfortunately, they missed an opportunity to increase it enough.


Vitamin D is one of the things I continually harp on whether I'm writing in my blog or having a discussion on nutrition. Why? Because it is associated with bone health, cardiovascular disease, depression, arthritis, cancer, asthma in children, dementia, and the list goes on and on. Ramagopalan, et al shows that vitamin D receptors are involved in the expression of 3,000 human genes and has far reaching importance well beyond bone and calcium metabolism.  What's most disturbing is that MOST people are deficient in this vitamin! In fact, if our health care providers just spent a few penny's a day handing out vitamin D to all of its deficient patients, we would have a much healthier population.


Recent Study 
Research at the University of Kansas Hospital published in The American Journal of Cardiology  studied 10,899 patients with regard to serum vitamin D levels and their cardiovascular health. The mean age of the patients was 58 +/- 15 years and 71% of them were women. They found that:


* Only 29.7% had normal serum levels of vitamin D and 70.3% were deficient. (Let me point out here that their definition of deficient was less than 30 nano grams per milliliter (ng/ml). Many doctors today use a higher number like 50 ng/ml which would significantly increase the number of those regarded as "deficient"). 


* In the study population, vitamin D deficiency was associated with hypertension, coronary artery disease, cardiomyopathy and diabetes. 


* In fact, the risk of all-cause mortality was 164% higher for those in the study with vitamin D deficiency.


* For those who were deficient, supplementation with vitamin D significantly improved survival.


The researchers note that "these findings could have clinical implications for the usual recommended daily allowance for vitamin D". They point out that many previous studies have not shown consistent benefit but that those studies were done with doses of 400 to 800 IU per day which "might not be adequate to ensure optimal serum levels, with more appropriate daily supplement doses suggested as 1,000 to 2,000 IU." I can only hope that studies such as these will influence the Institute of Medicine to increase the recommended adequate intake of vitamin D to levels that will actually prevent disease and guide people to achieve optimum health.


What to do
As always, I recommend you ask your doctor to test for 25-hydroxyvitamin D. Normal range is between 30 to 74 ng/mL. I now aim for 50 ng/mL. Many naturopaths recommend Carlson vitamin D3 drops (they come as high as 4,000 IU per drop) as they are very effective in raising vitamin D serum levels. (Note vitamin D3 is derived from lanolin and not considered vegan - vitamin D2 is from vegan sources). 


For an optimum vegan diet I continue to encourage supplementation for vitamin D, vitamin B12 and EPA and DHA omega-3 fatty acids. 
  

It's Spring - Time To Enjoy More Raw Food!

Increase raw food to at least 50% as the weather get warmer.

It's Spring!
Despite the recent rain here in northern California, the weather has been getting warmer and when it's sunny, the temperatures can be in the upper 60's or higher. When this happens, I start opting for raw smoothies over oatmeal in the morning and for salads over hot soups for lunch or dinner.

This morning I made a smoothie from blueberries, pears and spinach!

Vegans, Vegetarians and Carnivores
Whether you're vegan, aspiring to be a vegetarian or a card carrying carnivore, eating more raw fruits and vegetables will benefit your health. You'll find that when you increase the amount of fruits, vegetables and natural unprocessed foods you eat, you will start to eat less dairy, meat and non-nutritious processed foods without feeling hungry or deprived. Your diet will become more alkaline which helps your body more easily maintain its optimal and life-critical pH balance. You'll obtain more of the vitamins and phytochemicals that are diminished or destroyed during cooking and benefit from the extra fiber found in fruits and vegetables.


 Here are some easy ways to get your raw food consumption up to 50%.
For Breakfast:
* Start the day with a smoothie of raw fruits, raw nut milk and some greens like the blueberry, pear and spinach smoothie pictured above. The combinations of fruit and veggies are endless!
* Or have a fruit salad with your favorite fruits and berries topped with raw nuts, seeds, coconut or Ezekiel cereal.

Enjoy a fruit salad for breakfast like this
 Mixed Berry and Mango Breakfast Salad.

For Lunch or Dinner
* Enjoy a raw soup like Avospacho or Curried Lentil Soup.
* Make a huge, yummy salad as part or all of your meal like Asian Coleslaw or Waldorf Salad.
* Make raw dips and Raw Crackers like Guacamole and Raw corn chips or Veggie Seeded Crackers.
* Enjoy raw entrees like Raw Tacos or Spaghetti and Meatballs.
* Make Raw Sushi or Veggie Wraps.

Raw taco meat is made from English Walnuts and chili powder 

Making raw sushi is easy and fun!

For Snacks or Desserts
* Make delicious, high omega-3, Chia Pudding. We can eat this every night it's so good. Mix it with berries or other fruit or just eat it on its own. Everyone I've turned on to chia pudding loves it!
* Enjoy a raw crisp like Peach and Blueberry crisp.

You'll love this creamy chia pudding for dessert!

So navigate the site. I've got 100 posts on raw food to look through. Also, you might enjoy reading, Raw Food Diet - How Raw Do You Need To Be? 

How To Make The Most Nutritious Regular And Chocolate Nut Milk - It's Raw, Vegan And Gluten Free!

A mixture of nuts provides a highly nutritious milk!

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Making your own Milk
We love to make our own milk. Whether it's using our SoyaPower Plus to make soy milk or using our Vitamix blender to whip up raw nut milk, it's always very gratifying to know exactly what I'm serving my family.


The Right Blend
Most people make milk from a single nut but I've developed a mixture of nuts that provide a great selection of nutrients. Most nuts provide manganese, copper, magnesium, phosphorus, thiamin and omega-6 as well as antioxidant phytochemicals. But in addition to that, I've selected particular nuts that deliver other important nutrients - almonds, English walnuts and Brazil nuts. 

Almonds provide lots of vitamin E.
Walnuts are rich in ALA omega-3 fatty acids.
Brazil nuts are packed with selenium, a natural antioxidant.

This Chocolate Milk is Good For You!
By adding raw cacao, a touch of vanilla and more stevia to this milk, you get all of the heart healthy advantages of the rich flavanols in chocolate without the sugar and the calories. So go ahead and enjoy that chocolate milk! See recipe below.


Nut Milk
Raw Vegan, Gluten Free
[makes ~ 4 cups]


1/4 cup raw almonds 
1/4 cup raw English walnuts 
4 Brazil nuts 
Filtered water for soaking nuts
4 cups filtered water
1 (1 gram) packet stevia, or to taste
pinch salt (optional)


Soak all nuts together in filtered water for 6 or more hours. Rinse well after soaking.


Place nuts, 4 cups filtered water, stevia and salt in a Vitamix or other high-speed blender. Blend until smooth.

I'm always amazed at how white nuts become when blended!

Strain nut milk through a fine mesh strainer or nut bag.

Pour milk into nut bag. You can find nut bags on the internet or in your local health food store. 

Squeeze well.

Nut residue can be used in baking or in raw cookies.
I'll think up a recipe!

Refrigerate until needed and stir before serving. Milk will keep for several days.


Per serving: Because different blenders and straining techniques yield different amount of pulp vs. milk, the exact yield and nutritional analysis is not possible to accurately calculate.


Chocolate Milk
Raw Vegan, Gluten Free
[makes 2 cups - for 1 quart, double recipe]


2 cups nut milk from above recipe
2 tablespoons raw cacao
1 teaspoon vanilla extract
2 to 3 (1 gram) packets stevia


Return strained nut milk to blender and add cacao, vanilla and stevia. Blend until smooth.

Yumm, chocolate milk that's good for you!

Spaghetti Squash "Aglio E Olio" Con Piselli -Vegan, Gluten Free And Low In Calories!

Spaghetti squash and peas in a classic "aglio e olio" sauce.

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Remake of a Childhood Favorite
Once a week my grandmother would make us "piselli con pasta" or peas with pasta. Only with her Neapolitan dialect she pronounced it "pizella ga bast". It wasn't until years later while studying Italian at the University of Texas did I learn the correct way to say it. It's kind of funny that a girl from Brooklyn being raised by a Neapolitan grandmother would have to go to Texas to learn how to speak proper Italian! But that's exactly what transpired. In any case, making peas and pasta always warms my heart because it makes me think of my sweet grandma.


Aglio e Olio
Most Italian white sauces have a base of garlic and oil or "aglio e olio". Making "aglio e olio" for spaghetti takes a lot of oil because the pasta soaks it up. Most recipes for a pound of pasta call for as much as 1/2 cup of extra virgin olive oil. Needless to say, the calories can really pile up. But when you use spaghetti squash instead of wheat spaghetti, you accomplish many healthful things:
* you can use a lot less oil
* spaghetti squash is naturally gluten free
* you are consuming a few servings of phytochemical rich veggies instead of starch
* it's lower in carbs (if that is a concern for you)
* it's lower in calories

Aglio e olio is a simple Italian sauce with a base of extra virgin olive oil with fresh garlic and crushed red pepper.

Spaghetti Squash
The first time I made spaghetti squash I was amazed at how the strands of steamed squash turned into spaghetti. But to get nice strands, you have to be careful no to overcook it or it will turn to mush.  I like to steam it for only about 15 to 18 minutes. 

Steam spaghetti squash in a large pot with a few inches of water.

Using a fork, carefully scrape the squash from the sides.

Spaghetti Squash and Peas "Aglio e Olio"
Vegan, Gluten Free
[makes 4 servings]


3 pound spaghetti squash
reserved cooking water
2 tablespoons extra virgin olive oil
1 to 2 cloves garlic, minced
1/4 to 1/2 teaspoon red pepper flakes
1 can organic baby peas with liquid (~1/2 + 1T liquid) *
1/2 teaspoon salt, or to taste
freshly ground black pepper to taste
*  (Although I usually prefer frozen or fresh to canned peas, I use canned in this recipe because the liquid from the peas makes up an important part of this sauce).


Cut squash in half, remove seeds and sprinkle insides with salt.
Place in a large pot with several inches of water. Cover and steam until barely fork tender, around 15 to 18 minutes. Do not overcook.


When cooked, remove from pot reserving cooking water.
When cool enough to handle, gently pull the squash away from sides using a fork, forming strands of spaghetti. Place in a bowl and set aside.


In a large saucepan, heat oil on medium low heat. Cook garlic and chili pepper flakes for one minute until fragrant. Add can of peas with their liquid. Season with salt.


Mix spaghetti squash in with peas. If dry, add a few tablespoons of reserved cooking water. 


Top with freshly ground black pepper, if desired, and serve.


Per serving: 184.8 calories, 7.5 g fat, 1 g saturated fat, 260 mg omega-3 and 884 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 25.8 g carbohydrates, 5.6 g dietary fiber and 657 mg of sodium.

Raw Vegan Pineapple Papaya Salad With Macadamia Nuts And Coconut - A Taste Of Hawaii

This gluten free salad is made with Hawaiian fruit and nuts.

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Our Favorite Place
Doug and I have always loved Hawaii. It was the destination of our very first vacation together. We just got back from Maui 2 weeks ago and agree, it's still our absolute favorite place on the planet. 


One of the reasons I love Hawaii is I get to eat all the pineapple and papaya I want. And those wonderful macadamia nuts! What can I say. So when we got home I decided that I had not gotten enough of these wonderful foods so I headed out to the grocery store. I was lucky enough to find Hawaiian papaya and pineapple and decided to make this simple salad which immediately took me back to Maui. I bought  some macadamia nuts while we were there and brought them home. These, along with some coconut, were added to the fruit salad. Given the cost of imported papayas, pineapple and macadamia nuts, this salad is pretty pricy but it's quite a bit cheaper than a trip to Hawaii!

Me sitting at the 5 Palms Restaurant in Maui

A beautiful Hawaiian Sunset

Our friend the whale, showing off a bit

Pineapple Papaya Salad with Macadamia Nuts and Coconut

Raw Vegan, Gluten Free

[makes 4 (1 cup) servings]

2 cups diced papaya

2 cups diced fresh pineapple

2 tablespoons shredded coconut

1/4 cup crushed macadamia nuts

Place all fruit in a bowl  with 3/4 of the coconut and gently toss to combine.

Top with macadamia nuts and remaining coconut and serve.

To crush macadamia nuts, place in zip lock bag and hit with mallet

Per serving: 297.3 calories, 16.4 g fat, 5.2 g saturated fat, 0 mg cholesterol, 98 mg omega-3 and 264 mg omega-6 fatty acids, 3.7 g protein, 39.7 g carbohydrates, 7.2 g dietary fiber and 8 mg sodium.

Mango Poppy Seed Dressing With Coconut Milk And Hemp Oil - Vegan, Mostly Raw And Gluten Free

This salad dressing's beautiful color is enhanced by a secret ingredient!

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New Products
Today's recipe uses 2 products that I recently discovered. One is So Delicious Coconut Milk Beverage (the one found in the refrigerated section of the grocery store - not in a can) and Living Harvest Organic Hemp Oil. I've enjoyed products from both of these companies in the past so I was excited to try these.

This creamy beverage has only 80 calories per cup.
The unsweetened version has only 50 calories.
Both contain MCFAs - medium-chain fatty acids.

Hemp oil has a perfect balance of omega-3 and omega-6 essential fatty acids. 
Living Harvest hemp oil is cold pressed and made with raw hemp seeds.

Necessity is the Mother of Invention
So why did I need these products just to make a salad dressing? Let me share the nutritional adventure that lead to this.


I love poppy seeds but like many nuts and seeds, they are high in omega-6 and have very little omega-3. In fact they have a 100:1 ratio of omega-6 to omega-3 which is far from the optimal ratio of 4:1 or less. So I needed something to balance that out. Flaxseed oil would be a natural thought with its very high content of omega-3 but this cold pressed hemp oil has a fresh, nutty taste and makes a better salad dressing. Extra virgin olive oil always makes a good salad dressing but doesn't provide as much omega-3. Each tablespoon of hemp oil contains 2.3 grams of ALA omega-3 in a 3.7:1 ratio with omega-6. As an alternative, you can also mix 1 tablespoon of flaxseed oil with 3 tablespoons of olive oil. 


My next goal was to reduce the oil - the main ingredient of most salad dressings. Even though hemp oil has beneficial qualities, I wanted to limit the calories. In searching for something that would provide a creamy taste and thicken the dressing, I decided to try So Delicious Coconut Milk beverage. I've never been a big fan of recipes that contain tropical oils and their saturated fats, but this beverage is not that high in fat. And the fats it does contain are MCFAs (medium chain fatty acids) which some claim raise your metabolism and are more likely to be burned as fuel than to be stored as fat. 
From a pure pleasure standpoint,  I've got to say it's one of the best tasting non-dairy milks I've ever had. Besides this dressing, I've been using it in my smoothies and over cereal. Good stuff!


The Color Brought to you by ......
Even though mangos are orange, by the time you water them down with oil and coconut milk, the color isn't very intense. So I added a grated carrot! Not only does it make the dressing a beautiful color, but it spikes the dressing with vitamin A providing over 200 IU per tablespoon.


 Mango Poppy Seed Dressing
Mostly Raw, Vegan, Gluten Free
[makes 1 3/4 cups = 28 tablespoons]


1 medjool date, pitted and cut in quarters
1/2 cup So Delicious coconut milk beverage
1 cup mashed, ripe mango or mango pulp
1/3 cup shredded carrot
3 tablespoons lemon juice
1 tablespoon raw apple cider vinegar
1/2 teaspoon Dijon mustard
1 small clove garlic, chopped
1/4 teaspoon salt,
pinch black pepper
1/4 cup raw hemp oil (or 3T EVOO + 1T flaxseed oil)
1 tablespoon poppy seeds


Soak medjool date in coconut milk for 4 hours or overnight in refrigerator.


Place date, coconut milk, mango, carrot, lemon juice, apple cider vinegar, mustard, garlic, salt and pepper in a high speed blender and process until smooth.


Running the blender on low, slowly drizzle in hemp oil until combined.


Add poppy seeds for a few seconds to combine. Store in a 1 pint container and refrigerate.


Per tablespoon: 27.9 calories, 2.2 g fat, 0.3 g saturated fat, 329 mg ALA omega-3 and 1303 mg omega-6 fatty acids, 0 g cholesterol, 0.1 g protein, 1.8 g carbohydrates, 0.3 g dietary fiber and 24.5 mg sodium.

Warm Vegan Farro Salad With Roasted Crimini Mushrooms, Asparagus, Red Bell Peppers And Leeks

This warm Farro Salad is packed with veggies and is less than 200 calories per serving!

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Farro
Farro, or Triticum dicoccum (it's Latin name), is a whole grain in the wheat family. It is often mistaken for spelt but is actually more similar to barley with its wonderful, chewy texture. Unfortunately it is not gluten free but it is rich in protein and fiber and contains no saturated fat or cholesterol. 
If you have the time, soak farro overnight. It will shorten the cooking time and reduce phytic acid which can bind important minerals. But for culinary purposes, this isn't necessary so if you forget to soak it, just rinse well and cook it a bit longer. 
Here's a warm salad with mushrooms and lots of veggies. I cook them all in a single roasting pan so clean up is minimal. 

Farro is similar to barley with its chewy texture.

Roast mushrooms and veggies in a large shallow pan.

Warm Farro Salad with Roasted Vegetables
Vegan
[makes 6 servings]


For the farro
1 cup farro 
2 1/2 cups water
1/4 teaspoon salt for water


For the roasted vegetables
1 pound asparagus, trimmed, 1/2" slices
1 cup diced red bell pepper
1/3 pound crimini mushrooms, quartered
1 cup sliced leeks, bulb and lower leaf portion
1 teaspoon fresh thyme, chopped
1/4 teaspoon granulated garlic
1/4 teaspoon black pepper, or to taste
1/4 teaspoon salt, or to taste
1 tablespoon extra virgin olive oil


For the salad 
1 teaspoon lemon zest
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1/4 teaspoon salt or to taste
2 tablespoon chopped fresh parsley


Preheat oven to 400 degrees F.


Rinse farro well and place in a saucepan with salted water. Bring to a boil. Lower to simmer, cover and cook until it reaches the desired texture (30 to 45 minutes if unsoaked). 


Place asparagus, bell pepper, mushrooms, leeks, thyme, garlic, pepper and salt in a large, shallow roasting pan. Drizzle oil over the vegetables and mix thoroughly. Roast in oven for about 25 minutes stirring the mixture half way through. When done, remove from oven.


In a small cup, combine lemon zest, lemon juice, oil and salt. Set aside.


Place cooked farro, roasted vegetables, dressing and chopped parsley in a large bowl and mix well. Top with additional parsley or freshly ground black pepper if desired. Serve warm.


Per serving. 198.4 calories, 5.3 g fat, 0.7 g saturated fat, 0 mg cholesterol, 9.0 g protein, 31.5 g carbohydrates, 7.0 g dietary fiber and 301 mg sodium.