68 Healthy Recipes for 2014 Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
3. Black Bean Salsa
4. Fig, Date & Almond Granola Bars
5. Guacamole
6. Homemade Clif Bars
7. Homemade Restaurant-Style Salsa
8. Homemade Tropical Trail Mix
9. Lavash Crackers
10. Mango-Pineapple Salsa
11. Perfect Homemade Popcorn
12. Pumpkin Cinnamon Chip & Pecan Granola Bars
13. Red Pepper Hummus
14. Red, White & Blue Firecracker Popsicles
15. Roasted Pumpkin Seeds
16. Traditional Hummus
17. White Bean and Garlic Scape Dip
18. Apple Cinnamon-Raisin & Walnut Baked Oatmeal
19. Baked Oatmeal
20. Basic Green Smoothie
21. DIY: Homemade Greek Yogurt
22. Fruit and Almond Granola
23. Herbed-Baked Eggs
24. Homemade Granola
25. Maple-Hazelnut Oatmeal
26. Perfect Scrambled Eggs
27. Applesauce Oatmeal Muffins
28. Banana-Nut Oat Bran Muffins
29. Egg Muffins
30. Oatmeal Muffins with Dates, Cranberries & Pecans
31. Raisin Bran Muffins
32. Beef Mushroom Barley Soup
33. Butternut Squash Soup
34. Chicken Noodle Soup
35. Cobb Salad
36. Creamy Potato & Leek Soup
37. Creamy Tomato-Basil Soup
38. Gazpacho
39. Ham and Split Pea Soup
40. Homemade Buttermilk Ranch Dressing
41. Italian Wedding Soup
42. Minestrone Soup
43. Panzanella
44. Pumpkin Soup with Apple & Spices
45. Roasted Butternut Squash Salad with Warm Cider Vinaigrette
46. Taco Rice Salad
47. The Signature Salad
48. Turkey, Mushroom & Wild Rice Soup
49. Warm Spinach Salad with Bacon, Mushrooms & Hard-Boiled Eggs
Main Dishes
50. Black Bean Burgers
51. Black Bean Mushroom Burgers
52. Chili-Rice Dinner
53. Chinese Beef and Broccoli
54. Grilled Fish Tacos
55. Homemade Sushi
56. Lighter Chicken Parmesan
57. Mushroom Barley Risotto
58. Pesto Chicken Salad
59. Roasted Shrimp and Orzo
60. Soba Noodle Stir-Fry with Spicy Almond Butter Sauce
61. Veggie Bean Burgers with Sweet Potato Fries
Side Dishes
62. Brussels Sprout Slaw
63. Creamy, Lighter Macaroni Salad
64. Grilled Corn
65. Oil and Vinegar Coleslaw
66. Potato Salad with Herbed Balsamic Vinaigrette
67. Hearty Whole Wheat Sandwich Bread
68. Honey-Oatmeal Sandwich Bread
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
2 servings in recipe 		breakfast
156.5g 		muffins
29.0g 		salads
0.0g 		soups
3.75g 		breads
20.0g 		Total Per Serving Total for Recipe
Protein (g) 8.54 2.57 n/a 0.28 1.9 13.3 26.6
Total Fat (g) 2.94 0.49 n/a 0.01 1.2 4.65 9.3
Carbohydrates (g) 20.24 12.81 n/a 2.44 9.56 45.04 90.08
Ash (g) n/a n/a n/a 0.87 0.36 1.23 2.46
Calories (kcal) 140.85 65.83 n/a 10.988 56.6 274.268 548.536
Starch (g) n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a n/a n/a n/a 0.0 0.0
Fructose (g) n/a n/a n/a n/a n/a 0.0 0.0
Lactose (g) n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Water (g) 122.77 12.63 n/a 0.14 6.94 142.49 284.98
Caffeine (mg) 4.695 0.0 n/a 0.0 0.0 4.695 9.39
Theobromine (mg) 59.47 0.0 n/a 0.0 0.0 59.47 118.94
Sugars (g) 20.56 1.02 n/a 0.17 0.36 22.12 44.24
Galactose (g) n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.2 1.0 n/a 0.2 0.5 1.9 3.8
Calcium (mg) 220.665 47.27 n/a 5.363 18.6 291.898 583.796
Iron (mg) 2.68 1.16 n/a 0.05 0.61 4.49 8.98
Magnesium (mg) 61.035 6.96 n/a 2.25 3.8 74.045 148.09
Phosphorus (mg) 211.275 26.68 n/a 7.913 21.2 267.068 534.136
Potassium (mg) 386.555 31.61 n/a 27.038 23.0 468.203 936.406
Sodium (mg) 139.285 123.25 n/a 301.163 98.4 662.098 1324.196
Zinc (mg) 2.33 0.3 n/a 0.04 0.16 2.84 5.68
Copper (mg) 0.313 0.041 n/a 0.013 0.032 0.399 0.798
Manganese (mg) n/a n/a n/a 0.025 0.1 0.125 0.25
Selenium (mcg) 6.7 6.5 n/a 0.2 6.0 19.4 38.8
Vitamin A, IU (IU) n/a n/a n/a 0.563 42.2 42.763 85.526
Retinol (mcg) 380.295 0.0 n/a 0.0 12.6 392.895 785.79
Vitamin A, RAE (mcg_RAE) 380.295 0.0 n/a 0.038 12.6 392.933 785.866
Beta Carotene (mcg) 6.26 0.0 n/a 0.338 0.0 6.598 13.196
Vitamin E (mg) 1.99 0.09 n/a 0.0 0.05 2.13 4.26
Vitamin D (IU) n/a n/a n/a n/a 3.2 3.2 6.4
Lycopene (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 12.18 n/a 1.013 9.0 22.193 44.386
Tocopherol, beta (mg) n/a n/a n/a 0.0 n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a n/a 0.02 n/a 0.02 0.04
Tocopherol, delta (mg) n/a n/a n/a 0.01 n/a 0.01 0.02
Vitamin C (mg) 16.0 0.5 n/a 0.1 0.0 16.6 33.2
Thiamin (mg) 0.235 0.139 n/a 0.011 0.088 0.472 0.944
Riboflavin (mg) 0.282 0.073 n/a 0.01 0.088 0.452 0.904
Niacin (mg) 3.052 1.18 n/a 0.055 0.97 5.257 10.514
Pantothenic acid (mg) n/a n/a n/a 0.032 0.056 0.088 0.176
Vitamin B-6 (mg) 0.282 0.015 n/a 0.022 0.012 0.33 0.66
Folate (mcg) 65.73 27.26 n/a 0.0 21.0 113.99 227.98
Vitamin B-12 (mcg) 1.02 0.01 n/a 0.0 0.02 1.05 2.1
Choline (mg) 52.0 4.0 n/a 1.1 16.8 73.8 147.6
Folic acid (mcg) 59.47 15.95 n/a 0.0 7.0 82.42 164.84
Tryptophan (g) n/a n/a n/a n/a 0.022 0.022 0.044
Threonine (g) n/a n/a n/a n/a 0.062 0.062 0.124
Isoleucine (g) n/a n/a n/a n/a 0.078 0.078 0.156
Leucine (g) n/a n/a n/a n/a 0.138 0.138 0.276
Lysine (g) n/a n/a n/a n/a 0.062 0.062 0.124
Methionine (g) n/a n/a n/a n/a 0.038 0.038 0.076
Cystine (g) n/a n/a n/a n/a 0.042 0.042 0.084
Phenylalanine (g) n/a n/a n/a n/a 0.096 0.096 0.192
Tyrosine (g) n/a n/a n/a n/a 0.058 0.058 0.116
Valine (g) n/a n/a n/a n/a 0.088 0.088 0.176
Arginine (g) n/a n/a n/a n/a 0.078 0.078 0.156
Histidine (g) n/a n/a n/a n/a 0.042 0.042 0.084
Alanine (g) n/a n/a n/a n/a 0.072 0.072 0.144
Aspartic acid (g) n/a n/a n/a n/a 0.104 0.104 0.208
Glutamic acid (g) n/a n/a n/a n/a 0.572 0.572 1.144
Glycine (g) n/a n/a n/a n/a 0.068 0.068 0.136
Proline (g) n/a n/a n/a n/a 0.19 0.19 0.38
Serine (g) n/a n/a n/a n/a 0.1 0.1 0.2
Cholesterol (mg) 12.52 0.0 n/a 0.0 10.2 22.72 45.44
Trans Fat (g) n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.706 0.212 n/a 0.003 0.318 2.239 4.478
Phytosterols (mg) n/a n/a n/a 0.0 1.4 1.4 2.8
Monounsaturated Fat (g) 0.767 0.11 n/a 0.003 0.46 1.34 2.68
Polyunsaturated (g) 0.188 0.145 n/a 0.006 0.222 0.561 1.122
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