Here is another delicious gluten-free, dairy-free, and vegan recipe. This spicy Mexican-inspired quinoa and beans bowl is a quick to prepare, heart-healthy, and nutrition-rich meal that can be made ahead for take-to-work lunches or you can mix up a big batch for a family dinner. You could even top it with an over-easy egg and make it a breakfast (although it won’t be vegan with that egg on it!).
And, before I forget – if you join up for our email newsletter before October 1, you will get a special offer on the Go Gluten Free or the Get Started Coaching Packages! Join today!
We recommend making four servings at once – that way you use up the whole avocado – and can cook 3/4 cup of dry quinoa which should give you about 2 1/4 cups cooked.
We are so excited about publishing our first Celiac Disease ebook that we are sharing gluten-free recipes in advance of our gluten-free focused special deals for October! First up is a coconut, chocolate, chia seed pudding. So much yes!
This is one of three gluten-free, treats (snacks or desserts) we are showcasing at our next Make & Take Meal Prep Workshop but we love it so much we are sharing it with you here too. By the way, this recipe is also dairy-free and vegan! And yes, it can be all these things and still delicious!
If you want to also learn to make Peach (or Pineapple!) Cheesecake and the Peanut Pecan Dream, we invite you to join us at the October 13, 2017 workshop (or see Upcoming Events to find the next workshop!) where you get to make three gluten-free, healthy, and delicious desserts – that can also fit in as a great afternoon snack – and take four meal-prepped treats home with you. You will get the recipes and learn about what makes these treats a healthier option and what’s really going on with sugar and your health.
Yes, I said healthy AND delicious. I mean, where else can you get 10 grams of fiber, 20% of the Daily Value (%DV) for Vitamin D, and 50% of the DV for calcium in a dessert!?? This is one treat you can feel good about giving your little ones (or enjoying for yourself!) because this sugar comes with some solid nutrition as well!
A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching
Makes 1 serving
INGREDIENTS & SUPPLIES
1 Mason Jar, 1-cup size
3/4 cup Almond milk, dark chocolate
2 Tbsp Chia seeds
1 packet Alternative sweetener
1 Tbsp Coconut, shredded, no sugar added
1 pinch Salt
2 Tbsp Coconut whipped topping
DIRECTIONS
1.Measure all ingredients except coconut whipped topping into blender
2.Blend for 30 seconds
3.Pour mixture into mason jar
4.Top with whipped topping
5.Close jar tightly and store in refrigerator until ready to eat (up to 3-5 days)
NUTRITION PER SERVING
250 calories, 14 g fat (5 g saturated fat, 0 trans fat), 0 mg cholesterol, 275 mg sodium, 30 g carbohydrates, 10 g fiber, 15 g sugar, 5 g protein plus 50% DV calcium and 20% DV Vitamin D
NOTES
This will have a slightly “gritty” texture due to grinding the chia seeds, you can skip grinding (and skip alternative sweetener) but you should refrigerate 2 days before serving or pudding will be much more liquid.
Reduce added sugar/carbohydrates by using unsweetened almond milk plus 1 scoop chocolate protein powder.
I love every single word in the name of this dish! Color me excited to make this one!
If you want a deal, I can offer you this: Get Cooking Today With HelloFresh And Get 50% Off!
HelloFresh categorizes this meal as a breakfast according to the recipe card. I think this would make a divine breakfast but it is just a little too much work for me to do while on my first cup of coffee. Don’t get me wrong, I love a hot breakfast. In fact, I have a hot breakfast pretty much every day! I can cook a veggie omelet with one eye closed and one hand on that coffee mug; but this recipe was just a bit too involved for that level of attention (or rather that lack of attention…).
As the video shows, there are not that many steps but there is some multi-tasking. Once again, I turned to my non-stick pan so my plums did not get any delicious carmelization action… and my onions did not get charred. I think I was a wee bit heavy-handed with the oil (which you may notice in the video!).
What would I change? Well, per the recipe card, this recipe calls for 5 teaspoons of olive oil for 2 servings. I love me some healthy oils but this was too much for me. Reducing the oil could easily be done by omitting from arugula and not coating the flatbreads and I think the recipe would be just as good without this much oil. I also found this dish to be flavorful enough without the honey drizzle – which was fun to do – but omitting honey would reduce the sugar which comes in at 21 grams. For my taste buds, the extra sweetness is not needed and doesn’t add any extra nutrition.
What did I love? Once again – this is a meal of delicious flavors that I would never have thought to put together. I love that HelloFresh is introducing me to new flavor combinations! I got excited a while back mixing blackberries and blue cheese (uh, yeah, so good!) but plums and red onion? No way! Totally works. I also love the small amounts of leftover ingredients. This time I had some pomegranate balsamic vinegar and almonds that got tossed onto the next days lunch salad… and there was leftover arugula which hubs and I ate on the side with the flatbreads.
Things I learned:
Non-stick pans – once again – are not always the best option
There is a world of flatbreads outside of my stand-by FlatOut wraps
I really have to double-check that my video shots are centered before I film!
Here’s that info again if you want to take advantage of the discount I can offer you to try out HelloFresh! Get Cooking Today With HelloFresh And Get 50% Off!
HelloFresh provided a Meal Delivery Box containing three meals to me free of charge. This is #sponsored and I was so impressed that I have joined their #affiliate program. As always, all opinions in my reviews are mine and I if love it or hate it, I’ll let you know.
Imagine this. You are in the grocery store and you need to buy some beans. In one hand, you hold a can of beans. In the other hand, you hold a bag of dried beans. Which one do you buy?
You probably consider a few things before you decide.
The first consideration may be convenience. The canned beans are ready to go. You can throw those in the microwave and have hot, cooked beans in just a couple of minutes. The dried beans will take much more time because you have to soak them for many hours and then cook them for another couple of hours. Do you have time for this? Do you know how to cook dried beans? Will you forget and then have to come up with a Plan B dinner?
The second consideration may be nutrition. Beans are a nutrition-packed food! If you cook dried beans, then in 1/2 cup of black beans you get 7 grams of protein, 20 grams of carbohydrates, 14 grams of fiber, and 10% daily value of iron with only 115 calories, 1/2 gram of fat, and no cholesterol or sodium! If you choose the canned beans, much of this stays the same; but you get more sodium. If you choose regular black beans, that 1/2 cup can have 500 milligrams of sodium and reduced sodium black beans can have 240 milligrams of sodium. Some canned products are also packaged in cans that have BPA.
Many people don’t consider cost because those other two things are more important. A 15 ounce can of beans gives you approximately 1 3/4 cups of beans for $1.00 to $3.00. A 16 ounce bag of dried beans contains 3 1/4 cups of dried beans which gives you about 9 cups of cooked beans for about $1.00 to $2.00. If you do the work of cooking dried beans, you get about five times a much for your money!
I used dried beans most of the time and save canned beans for when I don’t want to rely on myself to remember to cook dried beans the day before I need them or I decided on having beans for dinner on the day I grocery shop. I went in search of dried bean recipes that eliminated the need to cook the beans the day before. After reviewing a few recipes for cooking times and methods and a few trial runs, here is what I ended up with.
1/2 teaspoon each: Hot Shot (red/black pepper blend) and red pepper flakes
1/4 teaspoon of each ground spice: turmeric, paprika, cayenne pepper, cumin, and chipotle chile pepper
Ingredients – Yes, those are pinto beans from Hatch, New Mexico courtesy of a great neighbor!
Directions
1. Layer all ingredients except spices in crockpot in order listed above.
2. Cook on high heat for one hour and then reduce to low heat for five hours. If home, stir occasionally making sure beans and quinoa stay covered by liquid.
Serving suggestion: Stir in plain Greek yogurt (not vegan!) to cool it down or top with chopped chipotle peppers and hot sauce to kick it up a notch! I added homemade cornbread muffins on the side (also not vegan) following this recipe and sliced tomatoes.
Delicious, Easy, and Healthy Vegan CrockPot Quinoa Chili
This is the first in a new recurring post. My plan is to do my personal meal planning for the week and then share the recipes and tips from the week with you. My hope is that you will try something new and be inspired with your own weekly meal planning.
One of my recipes this week was based on the foods I had that needed to be used, specifically a big bag of spinach and thawed puff pastry. I found a recipe for a Sweet Potato, Spinach, and Caramelized Onion Tart with Balsamic Reduction that sounded delicious and I had every single ingredient on hand. I reduced the amount of oil from 3 Tbsp to 1/2 Tbsp only used when caramelizing the onions; but that can even be swapped out for starting the onions with cooking spray. If you are trying to improve your cholesterol numbers, use the olive oil and if you are trying to reduce calories, use the cooking spray. I also replaced the honey with agave syrup (what I had) and used about 1/2 Tbsp for the balsamic reduction, which thickened up beautifully!
Prepping for the Tart
I found this to be scrumptious… but… the toppings were too thick. If you make this, I’d recommend using half the spinach and onions (or make two tarts). I piled it up anyway and I think this contributed to the pastry being a bit doughy in the middle (or it could have been that I should have cooked it a little bit longer). I also recommend you serve this on a day that you’ve had enough protein (meat, dairy foods, eggs, beans, nuts, etc.) since it is low in protein. I served this with grape tomatoes that I halved and roasted with mozzarella cheese on top. One tart serves 2-4 people depending on their appetites and what else you serve it with.
Tart Ready for the Oven
My other new recipe this week was enchiladas. I’ve been playing with using cottage cheese in cooking. While I love cottage cheese on its own; I’m kind of enthralled with cooking with it right now. Last week, I made lasagna rolls and they were delicious. I’ll be tweaking that recipe and posting it here in the future. I found myself with 1-cup of cottage cheese and I found a Cottage Cheese Enchiladas recipe. I’m not a huge fan of corn tortillas so I had to purchase those and I need your advice on these (see below).
Of course, I modified this recipe as well. We were out of cheddar cheese so I used shredded mozzarella as the only cheese, I omitted the chives and lime wedge, and I made the enchilada sauce. The sauce was simple, I used diced tomatoes (what I had) and pureed those in the food processor, then added chipotle powder, cumin, garlic powder, red pepper flakes, cayenne pepper and a touch of Splenda. Perfection! To the filling, I added some boiled chicken I had since my dog is currently not feeling well and is on a chicken and rice diet. Omit the chicken to keep this vegetarian.
Enchilada Filling
These were INCREDIBLE in terms of flavor; but they completely fell apart. So, readers, if you know how to handle corn tortillas so they don’t fall apart, please comment on this post – I need your help since I will be making this dish again. I served this with chips and salsa and a side salad of halved grape tomatoes, diced avocado, and lime juice. As you can see, it makes a hefty portion!
A Whole Lotta Enchilada
I do apologize for the quality of the photographs. My wonderful husband got me a Galaxy Tablet for the holiday and I am still learning how to best use the camera… and to be honest, hunger was a factor in not having the patience to get that perfect picture!
Planning a heart-healthy balanced meal can be a challenge. To help with the concept of balance, I bring you a Five Food Group (FFG) Friday meal.
I’ve based these FFG meals on the Choose My Plate model, which is the US Government’s initiative to promote healthy eating habits. MyPlate is an easy-to-understand visual of a healthy plate of food incorporating the five food groups: protein, grains, fruit, vegetables, and dairy.
Add balance to your meals with Choose My Plate
The rationale behind including all five food groups on the plate is that each food group provides different nutrients, all of which our body needs in order for us to be at our best. This is a very heart-healthy way of eating since it includes a nice amount of fiber by incorporating three food groups with fiber (fruits, vegetables, and grains). Making heart-smart choices for protein and dairy by choosing lean or reduced fat foods and including heart-healthy unsaturated fats kick the heart-healthiness of MyPlate up a notch.
It is not, however, always easy to get all five of those food groups on every plate. I counsel my clients to eat the food groups they miss at their main meals as their snacks. For example, if they have cereal with a banana for breakfast (grains, dairy, fruit), then to include a protein and vegetable snack (celery with peanut butter). That way, over the course of the day, all food groups end up in balance.
I am bringing you FFG Fridays to help with the difficult challenge of building a plate with all the food groups.
Introducing the FFG Omelet Sandwich – Huevos Delicioso!
Huevos Delicioso – A Five Food Group Friday Meal
This hearty breakfast is made from egg whites (protein), mushrooms, onions, salsa (vegetables), reduced fat cheddar cheese (dairy), a Flat Out fold-it (grain), and avocado (fruit).
Using egg whites and reduced fat cheddar make the dish more heart healthy by reducing the amount of saturated fat and cholesterol, while the avocado adds a nice amount of heart-healthy monounsaturated fats.
To make this yummy dish, use a non-stick pan to sauté 2-3 medium mushrooms and a thin slice of onion (both chopped) in a spritz of canola oil until soft then remove from pan. Add another spritz of canola oil and slowly pour in 1/2 cup of egg whites – if you pour down the side of the pan, you will reduce the places were the egg sticks. Once the egg starts to cook and set, add the cooked mushrooms and onions and sprinkle 1/8 cup shredded cheddar on one half of the egg only. I also add some ground pepper and garlic powder at this point. Use a spatula to loosen one edge and flip one half of the egg on top of the other to make the omelet. Slide out of the pan onto your Flat Out and top with 2 Tbsp salsa and 1/4 sliced avocado.
Per serving: 320 calories, 12 g fat, 3 g saturated fat, 0 g trans fat, 10 mg cholesterol, 835 mg sodium, 35 g carbohydrate, 10 g fiber, 26 g protein.
Suggestion: This dish may be a little high in sodium for some people due to the salsa. To reduce the sodium, use sliced tomatoes instead of salsa.
I did it! I ate completely vegan for five days! Well, except for that one bite of celery with ranch dressing that snuck into my mouth before my brain thought about it…
There are no pictures or foods listed for this day because it was an exact repeat of yesterday. There is a joy that comes with the easiness of using leftovers and I took full advantage! The only minor change was to my smoothie, in which I simply used pineapple and strawberries.
This final day was the first day that I was a little bit hungry between meals. The first four days, I was eating so often that I didn’t really move into full-on hunger; but on this afternoon, I did. I think I am learning to better meet my body’s needs for protein and calories and I have finally (yay!) adjusted to the increased amount of fiber in my diet.
Overall, I feel really good. I feel a little slimmer because of how my clothes are fitting, which may or may not be due to the vegan diet. It could be that this challenge has motivated me to keep up with my food journal and workouts. I also have slept through the night the last two nights, which is not at all typical for me.
Now that this challenge is ending, I am actually considering continuing a no-meat diet. I very much miss cheese, eggs, and milk so I will definitely add dairy back into my meals. I also, as an RD, am not comfortable with cutting out an entire food group. However, I’m not sure I want to go back to my old eating habits because I have found that I get to eat so much food and the nutrition quality of my diet has been stellar while eating like a vegan.
Initially, my vegan diet was low in protein, calories, and B12. By the end of the challenge, I was eating adequate amounts of these nutrients without using specialty foods. This has also reaffirmed my belief that vegans/vegetarians should consider a multi-vitamin since it can be difficult to obtain all the nutrients in the recommended amounts.
My vegan diet was also very low in cholesterol (obviously since it’s found in animal products), saturated fat, and sodium. These are the three main things to limit to eat heart healthy and reduce risk of some chronic diseases. Another heart- and cancer-healthy guideline is to focus on fiber and, as I’ve shared, this diet was definitely high in fiber.
I’m very happy that I decided to take part in this challenge. My goal was to better understand the challenges faced by vegans in planning for an optimally nutritious diet. I wanted to do this to help me when I counsel my vegan and vegetarian clients. I feel I have reached this goal. I think I will be a better nutrition counselor to my clients because of this challenge.
My final day was on May 24th and since then I have not yet eaten meat. I have been following a lacto/ovo vegetarian diet for the past week. I am one very happy camper to once again have cheese! I love cheese. 🙂 I’m still uncertain if I want to return to my previous omnivorous ways. Right now, my plan is to continue lacto/ovo and add seafood back in when I feel ready (there was an advertisement for a local restaurant’s deal on oysters that definitely peaked my interest!). But once I transistion into pescatarian, I may just stay there.
Don’t tell my husband! But he’ll probably read this blog…
I made two breakfasts on Day Four. It is rare that I make something that is inedible. Even my most crazy flavor combinations result in edible, even if unusual, dishes. This was not the case on this day. I had to toss my first breakfast. It was truly that bad. Most protein powders that I’ve used have anywhere from 16-22 grams of protein in a scoop. Since plants do not contain as much protein as the other foods used to make protein powders (whey, soy, etc.), the amount of powder that has to be used to get to 21 grams of protein is huge. It completely overpowered my usually-delicious pumpkin pie oatmeal. I couldn’t eat it. I almost forced myself since I dread throwing away food; but I just couldn’t make myself eat it.
So, here we go – food pictures!
Breakfast #1: Pumpkin Pie Oatmeal – adapted from Clean Eating Magazine. I’m sharing the recipe because if you make this with vanilla whey protein powder, it is very yummy!
First, start your oatmeal on the stove by boiling 2 parts water, adding 1 part whole oats (example: 2/3 cup water and 1/3 cup oats), and then simmering until the desired consitency. While simmering, mix one scoop protein powder with a tiny bit of water and stir into a paste. You can see the plant protein powder took up half the bowl!
Nearly half a bowl-full of plant protein powder to get 21 grams of protein
Next take the same measuring cup you just used for measuring your oatmeal and water, and fill it half with pumpkin puree (no salt) and half with sliced almonds. If you use the same measuring cup, then you can easily adjust this recipe for any amount of oatmeal without having to do any food math!
Pumpkin puree and sliced almonds
Once the oats are cooked, simply add them to the bowl with the protein powder and stir in the pumpkin and almonds. Top this with a dash of cinnamon, nutmeg, and ginger.
Pumpkin Pie Oatmeal
Breakfast #2: Kashi Heart to Heart Honey Toasted Oats cereal with almond milk, sliced almonds, and raisins. Coffee with almond milk and splenda. Thank you to Jason McDonald for commenting on my blog post to add nuts to cereal because it made me realize I can add some protein and fun to a basic cereal!
Pumped up cereal
Post-workout Snack: Smoothie made with banana, pineapple, peanut butter, and flaxseed. Blend with as much ice and water as it takes to get the volume and consistency that you like.
Smoothie in progressSmoothie completed!
Lunch: Hummus wrap (homemade with chickpeas, olive oil, garlic, curry powder, and salt) with lettuce, tomato, and cucumber served with pretzel sticks.
The insides of the hummus wrap
Snack #2: almonds
Dinner: Whole wheat spaghetti with homemade sauce of onions, tomatoes, garlic, silken tofu, marinara sauce, garlic powder, Italian seasoning, red pepper flakes, and fresh basil served with sandwich thin garlic toast (olive oil, garlic powder, and Italian seasoning). For this, I first sauted the onions then added the chopped garlic and chopped tomatoes and let those cook just a little. Then I added the marinara sauce and tofu and cooked to heat through. Last step was seasoning with the spices. It looks a little weird as a sauce due to how the tofu stirred in to the sauce in a chunky way. If I make this again, I’ll blend the sauce as a last step to make it smooth. Regardless of what it looked like, it was good! I think this was extra yummy due to the organic onions and basil from the university’s garden!
Pretty tomatoes, onions, and garlicVegan spaghettiMangia!
One victory for today is the realization that my usual urge to (over)-snack on the days that I work from home is greatly diminished following this plan. That’s usually a huge struggle for me and I give in to the temptation to graze all day even thought I’m not hungry. Today, I had that urge for a minute and I was able to overcome it. Overall, I’m feeling good and strong; still gassy but my body is (finally!) adjusting to the extra fiber it’s starting to get a little better! My energy levels are normal for me and I can still think clearly and have strength for
yoga class.
In case you are wondering, I did live the vegan lifestyle for five days in a row. I’m just not the fastest blogger. It’s something I’m working on.
Nutrition information: 1415 calories, 235 grams carbohydrates, 46 grams fiber, 395 grams fat, 2 grams saturated fat, 0 trans fat, 0 cholesterol, 55 grams protein, and 1360 milligrams sodium. For the daily values, my numbers were 54% calcium, 77% iron, 30% vitamin D, 36% zinc, and 250% vitamin B12.
Once again, all images are my personal pictures. You may use them as long as you credit me (my name and a link back to my Web site).
This was the first day that I was following my vegan diet at work. This added just a little more of a challenge since I had to prepare my lunch and snacks in the morning. I also forgot to photograph my meals while at work, even though I did remember to bring my camera.
Breakfast: Same as previous two days and I’m getting bored with it – Kashi Cinnamon Harvest cereal with almond milk, coffee with almond milk and splenda.
Post-workout Snack: Smoothie with banana, pineapple, and ice/water.
Lunch: Peanut butter and banana sandwich on a sandwich thin.
Dinner: Huge salad with romaine lettuce, broccoli, celery, carrots, mushrooms, snap peas, grape tomatoes, avocado, raisins, roasted chickpeas, sliced almonds, and balsamic vinegar served with triscuits.
A beautiful vegan salad
Overall, I have been feeling fine; but I was a little low on energy on this afternoon. I came home and found myself wishing I didn’t have a meal to prepare for dinner, especially a salad – so much chopping! I also am still ridiculously gassy! I ran this morning and was happy to find that I am still properly fueled to enjoy my morning workouts.
My biggest struggle so far has been my ability to meet what I’ve deemed my nutrient goals for some nutrients.
Nutrition information: 1430 calories, 249 grams carbohydrates, 48 grams fiber, 37 grams fat, 4 grams saturated fat, 0 trans fat, 0 cholesterol, 51 grams protein, and 670 milligrams sodium. For the daily values, my numbers were 67% calcium, 65 iron, 33% vitamin D, 12% zinc, and 0 vitamin B12.
Overall, the quality of my diet is good in many ways following a vegan diet; but there are some concerns. I am concerned with my low protein intake (I am for about 55 grams/day minimum) and I haven’t been able to find soy protein in the conventional grocery stores. I went to a supplement store and purchased a plant protein powder. It was expensive and I’m realizing that it may not be possible to easily stick with non-specialty foods and get enough protein as a vegan. Today I was closest to my minimum protein goal (4 grams under). While it sounds weird to say, I think I may not be getting enough sodium either (ranging from 670-890 mg/day); but from what I can find there is no set minimum requirement. The previous two days, it has been difficult to get enough calories; but today I was right where I like to be on workout days!
I’m learning how to better work with this type of diet and my goals.
This has gotten me thinking… My goal was to do this without any specialty products; but perhaps vegans do need to use the specialty products (protein powder, aminos, TVP, etc.) to meet their body’s needs. At least, it would make it much easier to meet the body’s needs. While my food costs for this week were low (before the protein powder purchase); I think if I followed this as a permanent lifestyle, my food budget might increase to account for these products.
As a final thought, I want to hit on one of the miconceptions about veganism. I’m a talker; I talk to anyone and everyone. I stopped by the dollar store to pick up more spices and pretzels and was chatting with the cashier and mentioned that I was doing this vegan challenge. People have such misguided notions about food and nutrition… he asked me how my immunity was, since I wasn’t eating meat, wasn’t I more likely to get sick? Ummm, no. I have learned not to go to deep into nutrition unless people ask, so I just told him I was feeling fine. 🙂 And in case you are wondering, no, a vegan diet does not make anyone who is generally healthy already more likely to get sick.
Yesterday, I started the Vegan Experiment Challenge.
The day started off with a true challenge. The breakfast I had planned was mock scrambled eggs made with tofu. Unfortunately, I didn’t research any recipes before I shopped and I got the wrong consistency of tofu. This threw off my plan for my very first meal! Even with a bumpy start, my husband and I perservered and were 100% vegan on the first day of the challenge!
I felt tired; but I don’t think that was related to diet (more a poor night’s sleep and a busy day!). I felt like I ate a lot of vegetables and the 51 grams of fiber indicates I did indeed eat many vegetables yesterday. I hit my calorie range; but was low on protein. Meal details and nutrition information follow with all the numbers at the end of this post.
Breakfast: Kashi Cinnamon Harvest cereal with almond milk, coffee with almond milk and splenda
An easy vegan breakfast
Morning snack: almonds and raisins
Easy homemade snack
Lunch: bean burrito made from a Flatout wrap, mashed black/pinto beans, salsa, avocado, rice, cilantro, and lime juice served with tomato and cumumber slices on the side
Mash beans, avocado, and salsa togetherPut mixture, rice, cilantro, and lime juice on wrapVegan Bean Burrito
Afternoon snack: while I hesitate to call it a snack, I must confess to having 2 beers while relaxing on the beach in the afternoon…
Dinner: Quinoa with red/green bell peppers, red onions, garlic, pineapple, sliced almonds, and a dash of sriracha sauce served with a side of roasted vegetables (beets, carrots, onions) seasoned with canola oil, garlic powder, oregano, and red pepper flakes
Quinoa bowl and roasted garden vegetables
For those of you out there who like the numbers, here you go!
1560 calories, 209 grams carbohydrates, 51 grams fiber, 37 grams fat, 3 grams saturated fat, 0 trans fat, 0 cholesterol, 47 grams protein, and 890 milligrams sodium. For the daily values, my numbers were 73% calcium, 71% iron, 31% vitamin D, 13% zinc, and 0 vitamin B12.
All images are personal photographs. You may use them as long as you credit (my name and a link back to my Web site).
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