Gluten Free Archives - Page 4 of 27

February282019

Homemade Fudge

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Easy homemade fudge recipe, made with just two ingredients! Melt in your mouth paleo fudge recipe anyone can make at home in their kitchen. Perfect freezer-friendly healthier candy option to have on hand.

Print Recipe Homemade Fudge Easy homemade fudge recipe, made with just two ingredients! Melt in your mouth paleo fudge recipe anyone can make at home in their kitchen. Perfect freezer-friendly healthier candy option to have on hand. Ingredients

2 cups chocolate chips or paleo chocolate bar
1 cup full fat canned coconut milk I use chaokoh brand

Info Prep Time 5 minutes Servings pieces MetricUS Imperial Course Dessert Votes: 15
Rating: 3.87
You: Rate this recipe! Info Prep Time 5 minutes Servings pieces MetricUS Imperial Course Dessert Votes: 15
Rating: 3.87
You: Rate this recipe! Ingredients

2 cups chocolate chips or paleo chocolate bar
1 cup full fat canned coconut milk I use chaokoh brand

Instructions

In a saucepan or double boiler, heat coconut milk until hot, but not boiling, then remove from heat and add chocolate chips and set for 30 seconds until melted.
Stir until the mixture is completely smooth, then pour into a 4" by 8" pan lined with parchment paper and cool in the freezer until solid (about 1 hour).
Slice into about 1" squares and serve or store in freezer.

Nutrition Facts Homemade Fudge Amount Per Serving Calories 109 Calories from Fat 63 % Daily Value* Total Fat 7g 11% Saturated Fat 5g 25% Sodium 2mg 0% Total Carbohydrates 14g 5% Dietary Fiber 1g 4% Sugars 9g Protein 1g 2% Iron 8% * Percent Daily Values are based on a 2000 calorie diet.

February262019

Paleo Pancakes

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Homemade paleo pancakes. Fluffiest pancakes of your life! These healthy almond flour pancakes are life-changing. You won’t believe these pancakes are gluten free and paleo, they are so good and light and fluffy. Easiest paleo pancake recipe.

Print Recipe Paleo Pancakes Homemade paleo pancakes. Fluffiest pancakes of your life! These healthy almond flour pancakes are life-changing. You won't believe these pancakes are gluten free and paleo, they are so good and light and fluffy. Easiest paleo pancake recipe. Ingredients

1 1/2 cups almond flour
1/4 cup tapioca flour
2 large eggs
1/2 cup almond milk
1 teaspoon vanilla extract
1 1/2 teaspoon baking powder
1/2 teaspoon sea salt

Info Cook Time 10 minutes Prep Time 5 minutes Servings pancakes MetricUS Imperial Course Main Dish Votes: 25
Rating: 3.88
You: Rate this recipe! Recipe Notes

English Muffin Rings- Click Here!

Info Cook Time 10 minutes Prep Time 5 minutes Servings pancakes MetricUS Imperial Course Main Dish Votes: 25
Rating: 3.88
You: Rate this recipe! Recipe Notes

English Muffin Rings- Click Here!

Ingredients

1 1/2 cups almond flour
1/4 cup tapioca flour
2 large eggs
1/2 cup almond milk
1 teaspoon vanilla extract
1 1/2 teaspoon baking powder
1/2 teaspoon sea salt

Instructions

In a large mixing bowl combine all ingredients for pancakes and whisk until smooth.
Heat a skillet on the stove over medium heat. Grease the edges of a few english muffin molds (link to the ones I use- in recipe notes). Set molds onto the skillet and lightly drizzle the skillet with oil.
Once the skillet is heated, use a large ice-cream scoop and fill the molds, cover with a lid, and cook for 3-5 minutes until the pancakes have bubbles on the top and are mostly cooked, then flip and cook for another 1-2 minutes until fully cooked and golden. Note: you can also cook these like normal pancakes, but they won't be as fluffy and thick without the english muffin molds.

Nutrition Facts Paleo Pancakes Amount Per Serving Calories 215 Calories from Fat 135 % Daily Value* Total Fat 15g 23% Saturated Fat NaNg 0% Trans Fat NaNg Polyunsaturated Fat 0.2g Monounsaturated Fat 1g Cholesterol NaNmg 0% Sodium 303mg 13% Potassium 20mg 1% Total Carbohydrates 15g 5% Dietary Fiber 3g 12% Sugars NaNg Protein 8g 16% Vitamin A 1% Vitamin C NaN% Calcium 15% Iron 8% * Percent Daily Values are based on a 2000 calorie diet.

February152019

Lemon Garlic Kale Chips

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Zesty lemon garlic kale chips. Homemade kale chip recipe. Easy whole30 snack for on the go. These healthy paleo kale chips are made with just a few ingredients and are SO easy to make!

Print Recipe Lemon Garlic Kale Chips Zesty lemon garlic kale chips. Homemade kale chip recipe. Easy whole30 snack for on-the-go. These healthy paleo kale chips are made with just a few ingredients and are SO easy to make! Ingredients

1 1/2 large bunches of kale
1/2 cup tahini
2 lemons zest and juice
2 tablespoons maple syrup or date paste for whole30
1 1/2 teaspoons garlic seasoning
1 teaspoon sea salt
1/2 teaspoon red pepper flakes
1/4 teaspoon fresh cracked black pepper

Info Cook Time 2 hours Prep Time 5 minutes Servings servings MetricUS Imperial Course Snack Votes: 5
Rating: 4
You: Rate this recipe! Info Cook Time 2 hours Prep Time 5 minutes Servings servings MetricUS Imperial Course Snack Votes: 5
Rating: 4
You: Rate this recipe! Ingredients

1 1/2 large bunches of kale
1/2 cup tahini
2 lemons zest and juice
2 tablespoons maple syrup or date paste for whole30
1 1/2 teaspoons garlic seasoning
1 teaspoon sea salt
1/2 teaspoon red pepper flakes
1/4 teaspoon fresh cracked black pepper

Instructions

Preheat oven to 200F. Line 2 baking trays with parchment paper.
In a large bowl whisk together all ingredients (except kale) until smooth. Wash and remove stems from kale then toss in the large bowl until the leaves are evenly coated.
Spread kale out on baking trays in a single layer and bake on 200F for about 2 hours or until crisp.
Once kale is crisp, break the leaves into chip size pieces, then serve.

Nutrition Facts Lemon Garlic Kale Chips Amount Per Serving Calories 166 Calories from Fat 108 % Daily Value* Total Fat 12g 18% Saturated Fat 2g 10% Polyunsaturated Fat 0.4g Monounsaturated Fat 4g Sodium 372mg 16% Potassium 202mg 6% Total Carbohydrates 15g 5% Dietary Fiber 3g 12% Sugars 6g Protein 5g 10% Vitamin A 129% Vitamin C 93% Calcium 14% Iron 13% * Percent Daily Values are based on a 2000 calorie diet.

February132019

Spicy Ginger Cashew Chicken

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Best cashew chicken recipe and it’s whole30 and paleo! This easy dinner is a family favorite- we can’t get enough of this delicious and easy to make cashew chicken! Save this recipe for whole30 meal prep this week.

Print Recipe Spicy Ginger Cashew Chicken Best cashew chicken recipe and it's whole30 and paleo! This easy dinner is a family favorite- we can't get enough of this delicious and easy to make cashew chicken! Save this recipe for whole30 meal prep this week. Ingredients Chicken

3 large chicken breasts cut in 1" cubes
1 tablespoon olive oil
1 head broccoli
1/2 large yellow onion
1 cup raw cashews
1 tablespoon black sesame seeds to taste
1/4 cup cilantro to taste

Sauce

1/2 cup coconut aminos
1/4 cup chicken broth
1/4 cup soft medjool dates pitted, about 4
2 tablespoons tapioca flour
1 garlic clove
1 1/2 teaspoons ground ginger
1/2 teaspoon red pepper flakes
1/4 teaspoon sea salt
1/4 teaspoon fresh cracked black pepper

Info Cook Time 15 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Main Dish Votes: 3
Rating: 5
You: Rate this recipe! Info Cook Time 15 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Main Dish Votes: 3
Rating: 5
You: Rate this recipe! Ingredients Chicken

3 large chicken breasts cut in 1" cubes
1 tablespoon olive oil
1 head broccoli
1/2 large yellow onion
1 cup raw cashews
1 tablespoon black sesame seeds to taste
1/4 cup cilantro to taste

Sauce

1/2 cup coconut aminos
1/4 cup chicken broth
1/4 cup soft medjool dates pitted, about 4
2 tablespoons tapioca flour
1 garlic clove
1 1/2 teaspoons ground ginger
1/2 teaspoon red pepper flakes
1/4 teaspoon sea salt
1/4 teaspoon fresh cracked black pepper

Instructions

Cut chicken breasts into 1" cubes. Heat a skillet over medium heat on the stove and drizzle with 1 tablespoon olive oil. Cook chicken in skillet for about 5-8 minutes (stirring on occasion) until just cooked through- when a piece is cut in half, there won't be any pink left.
Chop broccoli and onion into bite size pieces and transfer chicken to a plate. Add broccoli and onion into skillet and cook with a drizzle of olive oil until just soft, but not mushy.
In a blender puree ingredients for sauce until completely smooth, then pour over chicken. Stir in cashews, sesame seeds, and cilantro and serve.

Nutrition Facts Spicy Ginger Cashew Chicken Amount Per Serving Calories 258 Calories from Fat 45 % Daily Value* Total Fat 5g 8% Saturated Fat 1g 5% Polyunsaturated Fat 1g Monounsaturated Fat 2g Cholesterol 49mg 16% Sodium 900mg 38% Potassium 258mg 7% Total Carbohydrates 32g 11% Dietary Fiber 9g 36% Sugars 13g Protein 22g 44% Vitamin A 6% Vitamin C 71% Calcium 3% Iron 7% * Percent Daily Values are based on a 2000 calorie diet.

February132019

Flourless Chocolate Cake Recipe

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Flourless chocolate cake recipe. Paleo and dairy free fudgey chocolate cake with a thick layer of chocolate frosting. This easy chocolate cake will win hearts over and make you go back for seconds.

Print Recipe Flourless Chocolate Cake Recipe Flourless chocolate cake recipe. Paleo and dairy free fudgey chocolate cake with a thick layer of chocolate frosting. This easy chocolate cake will win hearts over and make you go back for seconds. Ingredients Cake

1 cup chocolate chips
1/2 cup butter
3/4 cup coconut sugar
3 large eggs
1/2 cup cocoa powder
1 tablespoon vanilla extract
1/2 teaspoon sea salt

Glaze

1 cup chocolate chips
1/2 cup full fat canned coconut milk
to taste maple syrup optional- if the frosting is too bitter for your taste

Info Cook Time 30 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Dessert Votes: 114
Rating: 3.74
You: Rate this recipe! Info Cook Time 30 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Dessert Votes: 114
Rating: 3.74
You: Rate this recipe! Ingredients Cake

1 cup chocolate chips
1/2 cup butter
3/4 cup coconut sugar
3 large eggs
1/2 cup cocoa powder
1 tablespoon vanilla extract
1/2 teaspoon sea salt

Glaze

1 cup chocolate chips
1/2 cup full fat canned coconut milk
to taste maple syrup optional- if the frosting is too bitter for your taste

Instructions

Preheat oven to 375F. Line the bottom of an 8" spring form cake pan with parchment paper.
In a saucepan, melt butter (or coconut oil) over medium heat then add chocolate chips, remove from heat, and stir until completely smooth.
Add rest of ingredients for cake and whisk until smooth.
Pour batter into the cake pan and bake on 375F for 30 minutes, then cool.
For the frosting, heat coconut milk over medium heat. Once simmering, remove from heat, add chocolate chips, and stir until melted and combined. Whisk until completely smooth, then pour over the cake and chill until it reaches desired consistency (about 1-2 hours in the freezer).

Nutrition Facts Flourless Chocolate Cake Recipe Amount Per Serving Calories 383 Calories from Fat 198 % Daily Value* Total Fat 22g 34% Saturated Fat 14g 70% Polyunsaturated Fat 0.4g Monounsaturated Fat 2g Cholesterol 68mg 23% Sodium 99mg 4% Potassium 184mg 5% Total Carbohydrates 46g 15% Dietary Fiber 6g 24% Sugars 33g Protein 7g 14% Vitamin A 6% Calcium 1% Iron 17% * Percent Daily Values are based on a 2000 calorie diet.

February112019

Fajita Smashed Sweet Potatoes

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Easy vegan fajita smashed potatoes. This easy whole30 and paleo sheet pan dinner is delicious served with creamy avocado lime dip. Smashed baked sweet potatoes with fajita seasoned bell peppers.

Print Recipe Fajita Smashed Sweet Potatoes Easy vegan fajita smashed potatoes. This easy whole30 and paleo sheet pan dinner is delicious served with creamy avocado lime dip. Smashed baked sweet potatoes with fajita seasoned bell peppers. Ingredients

6 small/medium sweet potatoes
1 large red bell pepper
1 large yellow bell pepper
2 teaspoons cumin
1/2 teaspoon sea salt
1/4 teaspoon chipotle seasoning
1 tablespoon olive oil
avocado dip see recipe in notes
cilantro to taste

Info Cook Time 60 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Main Dish Votes: 1
Rating: 5
You: Rate this recipe! Recipe Notes

Avocado Lime Dip Recipe- Linked here.

Info Cook Time 60 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Main Dish Votes: 1
Rating: 5
You: Rate this recipe! Recipe Notes

Avocado Lime Dip Recipe- Linked here.

Ingredients

6 small/medium sweet potatoes
1 large red bell pepper
1 large yellow bell pepper
2 teaspoons cumin
1/2 teaspoon sea salt
1/4 teaspoon chipotle seasoning
1 tablespoon olive oil
avocado dip see recipe in notes
cilantro to taste

Instructions

Preheat oven to 425F. Line a baking tray with parchment paper. Poke each sweet potato with a fork or knife then set on a baking tray.
Bake sweet potatoes on 425F for about 40-50 minutes until soft when poked with a fork. Then take the tray out and slice them down the middle and smash the potatoes out, then put back in the oven to bake for another 20 minutes.
Slice bell peppers into strips, then saute in a skillet oven medium heat with a drizzle of olive oil, cumin, chipotle powder, and salt. Cook for about 5-8 minutes until soft.
Prepare avocado lime dip (recipe linked in recipe notes), and assemble the sweet potatoes with bell peppers, avocado dip, cilantro, and lime juice. You can add a protein of choice, if wanted or go vegan.

There is no Nutrition Label for this recipe yet.

February92019

Scalloped Sweet Potatoes

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Cheese-free vegan scalloped potato recipe. Easy paleo and whole30 sweet potato casserole for breakfast, lunch, or dinner. A healthy sweet potato side dish for anytime of year!

Print Recipe Scalloped Sweet Potatoes Cheese-free vegan scalloped potato recipe. Easy paleo and whole30 sweet potato casserole for breakfast, lunch, or dinner. A healthy sweet potato side dish for anytime of year! Ingredients

2 large sweet potatoes 1/4" sliced rounds
1 can full fat coconut milk Chaokah brand
1/2 cup chicken broth or vegetable broth for vegan
1/4 cup nutritional yeast
2 tablespoons tapioca flour
1 tablespoon fresh thyme
1 teaspoon garlic seasoning
1 teaspoon sea salt
1/2 teaspoon fresh cracked black pepper

Info Cook Time 80 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Side Dish Votes: 4
Rating: 5
You: Rate this recipe! Info Cook Time 80 minutes Prep Time 10 minutes Servings servings MetricUS Imperial Course Side Dish Votes: 4
Rating: 5
You: Rate this recipe! Ingredients

2 large sweet potatoes 1/4" sliced rounds
1 can full fat coconut milk Chaokah brand
1/2 cup chicken broth or vegetable broth for vegan
1/4 cup nutritional yeast
2 tablespoons tapioca flour
1 tablespoon fresh thyme
1 teaspoon garlic seasoning
1 teaspoon sea salt
1/2 teaspoon fresh cracked black pepper

Instructions

Preheat oven to 350F.
In a saucepan whisk all ingredients together (except potatoes). Heat the sauce over medium heat and whisk continually for about 2-4 minutes until it simmers, thickens, and reaches a thick gravy-like consistency.
Layer the 1/4" thick sliced sweet potatoes into an 8" casserole dish. Pour sauce over potatoes and bake on 350F for about 80 minutes until bubbly and golden on the top.

Nutrition Facts Scalloped Sweet Potatoes Amount Per Serving Calories 321 Calories from Fat 171 % Daily Value* Total Fat 19g 29% Saturated Fat 15g 75% Polyunsaturated Fat 0.03g Monounsaturated Fat 0.01g Sodium 620mg 26% Potassium 242mg 7% Total Carbohydrates 30g 10% Dietary Fiber 5g 20% Sugars 6g Protein 9g 18% Vitamin A 189% Vitamin C 12% Calcium 3% Iron 20% * Percent Daily Values are based on a 2000 calorie diet.

February92019

Spicy Peanut Spaghetti Squash Ramen

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Whole30 and vegan spicy peanut ramen! Fast and easy spaghetti squash noodles with spicy peanut lime broth. A healthy vegetarian ramen recipe for the whole family.

Print Recipe Spicy Peanut Spaghetti Squash Ramen Whole30 and vegan spicy peanut ramen! Fast and easy spaghetti squash noodles with spicy peanut lime broth. A healthy vegetarian ramen recipe for the whole family. Ingredients

1 large spaghetti squash cooked, see notes
8 oz crimini mushrooms sliced
2-3 teaspoons olive oil for cooking mushrooms
1/2 cup cilantro
1/4 cup chopped peanuts or cashews
2 limes sliced in wedges
black sesame seeds to taste
red peppers flakes to taste
4 cups vegetable broth or chicken broth

Broth

1 can full fat canned coconut milk
1/2 cup peanut butter or cashew/almond butter for paleo/whole30
2 tablespoons coconut aminos
2 tablespoons dates pitted
1 teaspoon green curry paste
1 teaspoon ground ginger
3 garlic cloves

Info Cook Time 5 minutes Prep Time 15 minutes Servings servings MetricUS Imperial Course Main Dish Votes: 43
Rating: 3.79
You: Rate this recipe! Recipe Notes

How to bake spaghetti squash: cut spaghetti squash in half lengthwise, use a large spoon to scrape the seeds from the center, lay face up on a baking tray, and brush lightly with olive oil. Bake on 450F for 25 minutes (cook longer for softer noodles). Then scrape the meat (noodles) from the squash with a large fork or spoon.

Info Cook Time 5 minutes Prep Time 15 minutes Servings servings MetricUS Imperial Course Main Dish Votes: 43
Rating: 3.79
You: Rate this recipe! Recipe Notes

How to bake spaghetti squash: cut spaghetti squash in half lengthwise, use a large spoon to scrape the seeds from the center, lay face up on a baking tray, and brush lightly with olive oil. Bake on 450F for 25 minutes (cook longer for softer noodles). Then scrape the meat (noodles) from the squash with a large fork or spoon.

Ingredients

1 large spaghetti squash cooked, see notes
8 oz crimini mushrooms sliced
2-3 teaspoons olive oil for cooking mushrooms
1/2 cup cilantro
1/4 cup chopped peanuts or cashews
2 limes sliced in wedges
black sesame seeds to taste
red peppers flakes to taste
4 cups vegetable broth or chicken broth

Broth

1 can full fat canned coconut milk
1/2 cup peanut butter or cashew/almond butter for paleo/whole30
2 tablespoons coconut aminos
2 tablespoons dates pitted
1 teaspoon green curry paste
1 teaspoon ground ginger
3 garlic cloves

Instructions

In a fry pan add sliced mushrooms and a drizzle of olive oil. Saute until golden- stirring on occasion. Then set aside.
In a blender or food processor puree ingredients for sauce until smooth. Then combine with vegetable broth in a saucepan and heat on the stove over medium heat until simmering, then remove and set aside.
Add spaghetti squash ramen noodles and sautéed mushrooms to the saucepan and heat until it reaches eating temperature. Top with fresh lime juice/lime wedges, sesame seeds, cilantro, chopped peanuts, and red pepper flakes to taste.

Nutrition Facts Spicy Peanut Spaghetti Squash Ramen Amount Per Serving Calories 613 Calories from Fat 414 % Daily Value* Total Fat 46g 71% Saturated Fat 17g 85% Polyunsaturated Fat 9g Monounsaturated Fat 16g Sodium 1439mg 60% Potassium 940mg 27% Total Carbohydrates 43g 14% Dietary Fiber 12g 48% Sugars 18g Protein 16g 32% Vitamin A 14% Vitamin C 25% Calcium 10% Iron 17% * Percent Daily Values are based on a 2000 calorie diet.

February52019

2 Minute Dairy Free Yogurt Recipe

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2 minute dairy free yogurt recipe. Healthy cashew yogurt ready in just minutes! This creamy paleo yogurt is perfect served for breakfast with fruit. Made with just three ingredients!

Print Recipe 2 Minute Dairy Free Yogurt Recipe 2 minute dairy free yogurt recipe. Healthy cashew yogurt ready in just minutes! This creamy paleo yogurt is perfect served for breakfast with fruit. Made with just three ingredients! Ingredients

1 cup raw cashews raw
2 cups hot water
1 1/4 teaspoon gelatin
1 teaspoon vanilla extract optional
pinch of sea salt

Info Prep Time 2 minutes Servings servings MetricUS Imperial Course Main Dish, Sauce, Snack Votes: 8
Rating: 4.38
You: Rate this recipe! Info Prep Time 2 minutes Servings servings MetricUS Imperial Course Main Dish, Sauce, Snack Votes: 8
Rating: 4.38
You: Rate this recipe! Ingredients

1 cup raw cashews raw
2 cups hot water
1 1/4 teaspoon gelatin
1 teaspoon vanilla extract optional
pinch of sea salt

Instructions

In a high powered blender combine all ingredients for 2 minutes on high until smooth.
Pour into a glass jar and chill in fridge until reaches desired consistency and cools down then stir well until smooth and use.

Nutrition Facts 2 Minute Dairy Free Yogurt Recipe Amount Per Serving Calories 344 Calories from Fat 225 % Daily Value* Total Fat 25g 38% Saturated Fat 4g 20% Polyunsaturated Fat 4g Monounsaturated Fat 15g Sodium 14mg 1% Total Carbohydrates 17g 6% Dietary Fiber 2g 8% Sugars 4g Protein 12g 24% Calcium 4% Iron 21% * Percent Daily Values are based on a 2000 calorie diet.

February52019

Banana Bread Paleo Gluten Free

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Healthy banana bread recipe made in just 5 minutes! This easy paleo gluten free banana bread has a secret healthy ingredient: cauliflower! No one ever tastes it though- and all the wheat eaters love this delicious banana bread. Easy almond flour banana bread recipe.

Print Recipe Banana Bread Paleo Gluten Free Healthy banana bread recipe made in just 5 minutes! This easy paleo gluten free banana bread has a secret healthy ingredient: cauliflower! No one ever tastes it though- and all the wheat eaters love this delicious banana bread. Ingredients

3 large bananas ripe
1 cup cauliflower raw and minced
3 large eggs
1 1/2 cup almond flour
1/2 cup almond butter
1/4 cup coconut sugar
1 tablespoon vanilla extract
1 1/2 teaspoon baking powder
1 teaspoon sea salt
1/2 cup chocolate chips

Info Cook Time 80 minutes Prep Time 5 minutes Servings slices MetricUS Imperial Course Bread Votes: 5
Rating: 5
You: Rate this recipe! Info Cook Time 80 minutes Prep Time 5 minutes Servings slices MetricUS Imperial Course Bread Votes: 5
Rating: 5
You: Rate this recipe! Ingredients

3 large bananas ripe
1 cup cauliflower raw and minced
3 large eggs
1 1/2 cup almond flour
1/2 cup almond butter
1/4 cup coconut sugar
1 tablespoon vanilla extract
1 1/2 teaspoon baking powder
1 teaspoon sea salt
1/2 cup chocolate chips

Instructions

Preheat oven to 350F. Line a 8" by 4" bread pan with parchment paper.
In a food processor or high powered blender, combine all ingredients (except chocolate chips) until completely smooth. Then pour batter into the bread pan lined with parchment paper. Sprinkle chocolate chips over batter and bake on 350°F for 80 minutes.

Nutrition Facts Banana Bread Paleo Gluten Free Amount Per Serving Calories 296 Calories from Fat 189 % Daily Value* Total Fat 21g 32% Saturated Fat 3g 15% Polyunsaturated Fat 0.2g Monounsaturated Fat 0.4g Cholesterol 40mg 13% Sodium 212mg 9% Potassium 154mg 4% Total Carbohydrates 24g 8% Dietary Fiber 5g 20% Sugars 13g Protein 10g 20% Vitamin A 1% Vitamin C 17% Calcium 12% Iron 12% * Percent Daily Values are based on a 2000 calorie diet.