(we used this on boneless pork ribs, it was AWESOME).
From All Recipes
serves 4
Ingredients:
1/4 c soy sauce
1/4 c packed brown sugar
2 T cooking sherry
1 1/2 t dried minced onion
1 t ground cinnamon
2 T olive oil
1 pinch garlic powder
2 (3/4 lb) pork tenderloins
Directions:
1. Place soy sauce, brown sugar, sherry, dried onion, cinnamon, olive oil, and a touch of garlic powder in a large resealable plastic bag. Seal, and shake to mix. Place pork in bag with marinade, seal, and refrigerate for 6 to 12 hours.
2. Preheat grill for high heat.
3. Lightly oil grate. Place tenderloins on grill, and discard marinade. Cook 20 minutes, or to desired doneness. Slice into medallions, and serve.
OR you can make them in the oven. Bake at 350F for 30 mins (basting with juices half way through), turn up to 400F for 20 min. And then it'll be done. (That's what we did, and they were nice and tender.)
Nutritional Jazz: 278 cal; 10.7 g fat; 73 mg cholesterol.
Sunday, October 23, 2011
Tuesday, October 18, 2011
Pumpkin Custard Oatmeal
From Skinny Crockpot
serves 8
Ingredients:
2 c Old-fashioned Oats
1 t pumpkin pie spice
1/2 t cinnamon
1 t baking powder
1/2 c Greek yogurt, plain, fat free
2 egg whites
1 c pumpkin puree (not pie filling)
1/3 c raw honey
1 1/2 c ( 1%) milk
Directions:
1. Add the first 4 ingredients to the crock pot and stir to combine.
2. In a medium bowl combine the remaining ingredients, pour over oat mixture and whisk just to combine.
3. Cover and cook on low 1 1/2 to 2 hours or until desired consistency. Garnish with toasted walnuts pieces.
Nutritional jazz:
155 cal; 2 g fat; 83 mg Sodium;30 g carbs; fiber 3 g sugar 15 g; protein 6g
serves 8
Ingredients:
2 c Old-fashioned Oats
1 t pumpkin pie spice
1/2 t cinnamon
1 t baking powder
1/2 c Greek yogurt, plain, fat free
2 egg whites
1 c pumpkin puree (not pie filling)
1/3 c raw honey
1 1/2 c ( 1%) milk
Directions:
1. Add the first 4 ingredients to the crock pot and stir to combine.
2. In a medium bowl combine the remaining ingredients, pour over oat mixture and whisk just to combine.
3. Cover and cook on low 1 1/2 to 2 hours or until desired consistency. Garnish with toasted walnuts pieces.
Nutritional jazz:
155 cal; 2 g fat; 83 mg Sodium;30 g carbs; fiber 3 g sugar 15 g; protein 6g
Apple cupcakes with cinnamon marshmallow frosting
From eating well
serves 12
Ingredients:
CUPCAKES
1 1/2 c shredded peeled apples
1/2 c diced dried apples
3 T packed light brown sugar, plus 3/4 cup, divided
1 t ground cinnamon, divided
1/3 c canola oil
2 large eggs
1 t vanilla extract
3/4 c whole-wheat pastry flour
3/4 c cake flour
3/4 t baking soda
1/4 t salt
1/2 c nonfat buttermilk
FROSTING
1 c light brown sugar
1/4 c water
2 egg whites
1/4 tn cream of tartar
Pinch of salt
1 t vanilla extract
1/2 t ground cinnamon, plus more for garnish
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with cupcake liners or coat with cooking spray.
2. Combine shredded and dried apples in a bowl with 3 T brown sugar and 1/4 t cinnamon. Set aside. Beat oil and the remaining 3/4 c brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.
3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 t cinnamon in a medium bowl.
4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)
5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.
6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.
Tips and notes:
Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
Nutritional jazz:
267 calories; 7 g fat; 35 mg cholesterol; 48 g carbohydrates; 4 g protein; 2 g fiber; 188 mg sodium; 73 mg potassium.
serves 12
Ingredients:
CUPCAKES
1 1/2 c shredded peeled apples
1/2 c diced dried apples
3 T packed light brown sugar, plus 3/4 cup, divided
1 t ground cinnamon, divided
1/3 c canola oil
2 large eggs
1 t vanilla extract
3/4 c whole-wheat pastry flour
3/4 c cake flour
3/4 t baking soda
1/4 t salt
1/2 c nonfat buttermilk
FROSTING
1 c light brown sugar
1/4 c water
2 egg whites
1/4 tn cream of tartar
Pinch of salt
1 t vanilla extract
1/2 t ground cinnamon, plus more for garnish
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with cupcake liners or coat with cooking spray.
2. Combine shredded and dried apples in a bowl with 3 T brown sugar and 1/4 t cinnamon. Set aside. Beat oil and the remaining 3/4 c brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.
3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 t cinnamon in a medium bowl.
4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)
5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.
6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.
Tips and notes:
Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
Nutritional jazz:
267 calories; 7 g fat; 35 mg cholesterol; 48 g carbohydrates; 4 g protein; 2 g fiber; 188 mg sodium; 73 mg potassium.
Blueberry cupcakes
more yummy healthy cupcakes from Eating well
serves 12
Ingredients:
CUPCAKES
1 large Yukon Gold potato, peeled and cut into small chunks
3/4 c whole-wheat pastry flour (see Note)
3/4 c cake flour
1 1/2 t baking powder
1/2 t baking soda
1/2 t salt
3/4 c granulated sugar
1/4 c canola oil
1 large egg
1/2 t coconut extract or vanilla extract
1/2 c nonfat buttermilk (see Tip)
1 c blueberries, fresh or frozen (thawed and drained), plus fresh blueberries for garnish
FROSTING
3/4 c granulated sugar
3 T water
4 t dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
1/4 t cream of tartar
Pinch of salt
2-3 T blueberry preserves or jam
1/4 t coconut extract or vanilla extract
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 c and let cool slightly. (You may have some potato left over.)
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and 1/2 t salt in a medium bowl.
4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 t extract and the 3/4 c mashed potatoes until combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in 1 cup blueberries. Divide the batter among the prepared cups (they will be full).
5. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
6. To prepare frosting: Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed; add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a glossy, thick frosting, 5 to 7 minutes. Off the heat, beat for 1 minute more to cool. Add 2 tablespoons (or more, depending on desired color) blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top, if desired.
Tips and notes:
Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
Ingredient Notes: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer. Pasteurized dried egg whites are a wise choice in recipes that call for uncooked egg whites. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets.
Tips: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk. To improvise a double boiler, bring 2 inches of water to a simmer in a large saucepan, set a medium or large metal bowl over the simmering water. Allow at least an inch between the water and the bottom of the bowl.
Nutritional jazz:
206 calories; 1 g fat; 18 mg cholesterol; 47 g carbohydrates; 27 g added sugars; 3 g protein; 1 g fiber; 439 mg sodium; 156 mg potassium.
serves 12
Ingredients:
CUPCAKES
1 large Yukon Gold potato, peeled and cut into small chunks
3/4 c whole-wheat pastry flour (see Note)
3/4 c cake flour
1 1/2 t baking powder
1/2 t baking soda
1/2 t salt
3/4 c granulated sugar
1/4 c canola oil
1 large egg
1/2 t coconut extract or vanilla extract
1/2 c nonfat buttermilk (see Tip)
1 c blueberries, fresh or frozen (thawed and drained), plus fresh blueberries for garnish
FROSTING
3/4 c granulated sugar
3 T water
4 t dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
1/4 t cream of tartar
Pinch of salt
2-3 T blueberry preserves or jam
1/4 t coconut extract or vanilla extract
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 c and let cool slightly. (You may have some potato left over.)
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and 1/2 t salt in a medium bowl.
4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 t extract and the 3/4 c mashed potatoes until combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in 1 cup blueberries. Divide the batter among the prepared cups (they will be full).
5. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
6. To prepare frosting: Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed; add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a glossy, thick frosting, 5 to 7 minutes. Off the heat, beat for 1 minute more to cool. Add 2 tablespoons (or more, depending on desired color) blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top, if desired.
Tips and notes:
Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
Ingredient Notes: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer. Pasteurized dried egg whites are a wise choice in recipes that call for uncooked egg whites. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets.
Tips: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk. To improvise a double boiler, bring 2 inches of water to a simmer in a large saucepan, set a medium or large metal bowl over the simmering water. Allow at least an inch between the water and the bottom of the bowl.
Nutritional jazz:
206 calories; 1 g fat; 18 mg cholesterol; 47 g carbohydrates; 27 g added sugars; 3 g protein; 1 g fiber; 439 mg sodium; 156 mg potassium.
Raspberry-Swirl cupcakes
What?! Healthy cupcakes? Yup and tasty to boot.
from Eating well
serves 12
Ingredients:
CUPCAKES
2 c raspberries, fresh or frozen (thawed and drained), plus 12 fresh berries for garnish (about 12 ounces total)
1 T plus 3/4 c granulated sugar, divided
3/4 c whole-wheat pastry flour (see Note)
3/4 c cake flour
1 1/2 t baking powder
1/2 t baking soda
1/2 t salt
1/4 c canola oil
2 large eggs
1 t vanilla extract
1 t freshly grated lemon zest
1/2 c nonfat buttermilk (see Tip)
FROSTING
8 oz reduced-fat cream cheese, at room temperature
1 c packed confectioners’ sugar
1/2 t freshly grated lemon zest
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with paper liners; coat the liners with cooking spray.
2. Puree 2 cups raspberries and 1 tablespoon granulated sugar in a blender or food processor until smooth. Strain through a fine-mesh sieve into a small bowl, pressing with a rubber spatula to extract all the puree; discard seeds. Reserve 4 teaspoons of the puree for the frosting.
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and salt in a medium bowl.
4. Beat 3/4 cup granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in eggs, vanilla and 1 teaspoon lemon zest until well combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined.
5. Fill the prepared cups half full of batter. Place a scant tablespoon of raspberry puree on each cup (you may have some left over). Divide the remaining batter evenly among the cups. Use a wooden skewer or toothpick to swirl and fold the puree into the batter.
6. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
7. To prepare frosting: Meanwhile, beat cream cheese, confectioners’ sugar, 1/2 teaspoon lemon zest and the reserved 4 teaspoons raspberry puree with an electric mixer until smooth. Refrigerate the frosting until very cold, at least 2 hours. Spread the frosting on the cooled cupcakes and decorate with a raspberry on top, if desired.
Tips & notes:
Make Ahead Tip: Cover and refrigerate the frosting (Step 7) for up to 3 days. Store cooled cupcakes airtight at room temperature for up to 1 day.
Ingredient Note: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.
Tip: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk.
Nutritional jazz:
272 calories; 10 g fat; 49 mg cholesterol; 41 g carbohydrates; 24 g sugars; 5 g protein; 2 g fiber; 486 mg sodium; 85 mg potassium.
from Eating well
serves 12
Ingredients:
CUPCAKES
2 c raspberries, fresh or frozen (thawed and drained), plus 12 fresh berries for garnish (about 12 ounces total)
1 T plus 3/4 c granulated sugar, divided
3/4 c whole-wheat pastry flour (see Note)
3/4 c cake flour
1 1/2 t baking powder
1/2 t baking soda
1/2 t salt
1/4 c canola oil
2 large eggs
1 t vanilla extract
1 t freshly grated lemon zest
1/2 c nonfat buttermilk (see Tip)
FROSTING
8 oz reduced-fat cream cheese, at room temperature
1 c packed confectioners’ sugar
1/2 t freshly grated lemon zest
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with paper liners; coat the liners with cooking spray.
2. Puree 2 cups raspberries and 1 tablespoon granulated sugar in a blender or food processor until smooth. Strain through a fine-mesh sieve into a small bowl, pressing with a rubber spatula to extract all the puree; discard seeds. Reserve 4 teaspoons of the puree for the frosting.
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and salt in a medium bowl.
4. Beat 3/4 cup granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in eggs, vanilla and 1 teaspoon lemon zest until well combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined.
5. Fill the prepared cups half full of batter. Place a scant tablespoon of raspberry puree on each cup (you may have some left over). Divide the remaining batter evenly among the cups. Use a wooden skewer or toothpick to swirl and fold the puree into the batter.
6. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
7. To prepare frosting: Meanwhile, beat cream cheese, confectioners’ sugar, 1/2 teaspoon lemon zest and the reserved 4 teaspoons raspberry puree with an electric mixer until smooth. Refrigerate the frosting until very cold, at least 2 hours. Spread the frosting on the cooled cupcakes and decorate with a raspberry on top, if desired.
Tips & notes:
Make Ahead Tip: Cover and refrigerate the frosting (Step 7) for up to 3 days. Store cooled cupcakes airtight at room temperature for up to 1 day.
Ingredient Note: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.
Tip: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk.
Nutritional jazz:
272 calories; 10 g fat; 49 mg cholesterol; 41 g carbohydrates; 24 g sugars; 5 g protein; 2 g fiber; 486 mg sodium; 85 mg potassium.
Friday, October 7, 2011
Garden Veggie Egg Bake
serves 6
Ingredients:
1 T olive oil
1 zucchini and yellow squash, cut lengthwise in half, slice crosswise
1 red pepper, chopped
1 onion, sliced
1 c sliced fresh mushroom
1/2 c shredded carrot
1/2 t garlic powder
1/2 t pepper
30 saltines, coarsely broken
6 eggs
1 c milk
1/3 c Parmesan cheese
Directions:
Heat oil in large skillet on medium-high heat. Add veggies; cook & stir 5 mins. Stir in seasonings. Remove from heat.
Layer crackers and veggie mixture in 2 qt casserole sprayed w/ cooking spray. Whisk eggs and milk til blended. Stir in 1/4 c cheese; pour over veggie mixture. Refrigerate several hours.
Heat oven to 325F. Bake casserole, uncovered, 45-50 mins or til knife inserted in center comes out clean. Top w/ remaining cheese.
Nutritional Jazz:
230 cal; 12 f fat; 4 g sat. fat; 220 mg cholesterol; 400 mg sodium; 19 g carb; 2 g fiber; 6 g sugar; 13 g protein.
Ingredients:
1 T olive oil
1 zucchini and yellow squash, cut lengthwise in half, slice crosswise
1 red pepper, chopped
1 onion, sliced
1 c sliced fresh mushroom
1/2 c shredded carrot
1/2 t garlic powder
1/2 t pepper
30 saltines, coarsely broken
6 eggs
1 c milk
1/3 c Parmesan cheese
Directions:
Heat oil in large skillet on medium-high heat. Add veggies; cook & stir 5 mins. Stir in seasonings. Remove from heat.
Layer crackers and veggie mixture in 2 qt casserole sprayed w/ cooking spray. Whisk eggs and milk til blended. Stir in 1/4 c cheese; pour over veggie mixture. Refrigerate several hours.
Heat oven to 325F. Bake casserole, uncovered, 45-50 mins or til knife inserted in center comes out clean. Top w/ remaining cheese.
Nutritional Jazz:
230 cal; 12 f fat; 4 g sat. fat; 220 mg cholesterol; 400 mg sodium; 19 g carb; 2 g fiber; 6 g sugar; 13 g protein.
Spinach Smoothie
From my friend Cass.
Don't knock it til you try it.
Take about 4 big handfuls of spinach, blend them down w/a little cup of diced peaches in juice (Also refill the empty peaches cup w/water and throw that in)
Then when the spinach is totally pureed, Add about 1/2 a banana, and a handful of frozen mango, couple of ice cubes, and let 'er rip!
It's all a really beautiful, vibrant green color, and amazingly, it tastes NOTHING like spinach. All you can taste is yummy peachy/nana/mango goodness. Adding berries is yummy too, but be ready for the color of your smoothie to take a definite nosedive---it looks pretty gross. But it still tastes so yummy.
Nutritional Jazz: (without the berries)164 cal; .7 g fat; 529 g Potassium; 42 g carb; 73% vitamin A; 25% vitamin b6; 81% vitamin c; 8% vitamin E; 4% calcium; 10% copper; 20% folate; 8% iron; 12% magnesium; 19% manganese.
Don't knock it til you try it.
Take about 4 big handfuls of spinach, blend them down w/a little cup of diced peaches in juice (Also refill the empty peaches cup w/water and throw that in)
Then when the spinach is totally pureed, Add about 1/2 a banana, and a handful of frozen mango, couple of ice cubes, and let 'er rip!
It's all a really beautiful, vibrant green color, and amazingly, it tastes NOTHING like spinach. All you can taste is yummy peachy/nana/mango goodness. Adding berries is yummy too, but be ready for the color of your smoothie to take a definite nosedive---it looks pretty gross. But it still tastes so yummy.
Nutritional Jazz: (without the berries)164 cal; .7 g fat; 529 g Potassium; 42 g carb; 73% vitamin A; 25% vitamin b6; 81% vitamin c; 8% vitamin E; 4% calcium; 10% copper; 20% folate; 8% iron; 12% magnesium; 19% manganese.
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