DIY Chocolate-Nutty Raw Bars

These bars are simply delicious, raw, healthy and protein-packed.   I like to make a batch on Sunday, and then I get 8 on-the-go breakfast/snack bars for the week with NO preservatives or junk.  They're all-natural, nutty delicious goodness, just the way I like.   They're kinda like Larabars, without the high price tag, and with even more goodness inside.

Behold.....

Ingredients:

1 c dates 1 c almonds 2 T flax seeds 3 T coconut flakes 1/4 c pepitas 2 T cacao powder 6 T tahini 1 T raw honey 1/4 c rolled oats 1/4 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp sea salt 1 T sesame seeds

1/2 T bee pollen (optional...but I love the crunchy b-vitamin rich addition!)

1 T cacao nibs (optional)

Soak the flax seeds in an equal amount of water for about 5 minutes while gathering the rest of the ingredients together. In a food processor, combine first the nuts and the dates and pulse until a rough chop. Then add everything else in. Pulse and then blend until a nice consistency. I like to let it go for a couple minutes. Grab a pinch of the mixture and see if it's nice and sticky. If it's not, just blend a bit more.

I like to press into a 8x8 pyrex baking dish. Press with clean hands until level and evenly distributed. Cover and let chill for 1 hour or so. Then, cut into 8 or 9 bars. Wrap individually and keep in the fridge. They would technically last for quite a long time, I'd imagine since all ingredients are fairly dry. In my home though, they don't last longer than a week. :)

Per bar:

288 cal 17 g fat 39.6 g sodium 30 g carbs 7 g fiber 17 g sugar 8 g protein

PB&J Mini-Muffins {made with Cherry-Rhubarb Jam}

Ever wake up earlier than necessary...and feel like baking?  Yeah, it doesn't happen all the time, but when it does, I pour myself a nice tall cup of coffee and embrace the baking instincts.  I'm sure it's nice for the other person(s) still sleeping to wake up to the smell of not only strong fresh coffee...but muffins too.   I had just made an amazing batch of homemade cherry-rhubarb jam the other night, and was itching to find a way to incorporate it into a meal (I don't normally keep toast around).   So what would be more perfect than peanut butter & jelly...muffins??!

It's not quite "PB&J", as I didn't use peanut butter.  These sweet little minis were made with sunflower nut butter.  I was pretty impressed that they came out absolutely perfect in terms of texture and didn't stick to the pan at all!  These have no added oil or butter (other than the nut butter).   Fairly good for you, gluten-free and... YUM!   I took half on my friend's boat with me today...and the other half were devoured by my other half. ;)

Ingredients:

1 c flour (I used Bob's Red Mill Gluten Free All Purpose)
1/4 c almond meal/flour3/4 c brown sugar1.5 tsp baking powder1/2 tsp salt
1/2 c nut butter (I used Sun Nut butter)
1/2 c milk or water (I just used water)2 eggs3 T jam or jelly (I used home made cherry-rhubarb)

Coconut oil (for greasing).

Directions:

Preheat oven to 350 degrees and grease a mini-muffin pan with coconut oil.  Mix dry ingredients: flour, sugar, brown sugar, baking powder, salt.  Mix wet ingredients: milk/water, eggs, peanut butter. Stir until creamy and well combined. Combine the wet and dry ingredients. Don't over work. Batter will be thick.

Reserve 1/2 c of the batter, and swirl with the jam. 

Fill each muffin cup approx half full of the first batter (non-jam).  Layer the jam-batter on top.  

Bake for 11-13 minutes, or until a small knife or toothpick comes out clean.

Banana-Flax Smoothie {vegan}

This hearty morning smoothie is a meal-in-a-cup and excellent for digestion.  The flax is rich in fiber and a good source of Omega-3.  When soaked in water overnight, the flax seeds double in size and you'll notice a a gelatinous coating.  The soaking is important - as with other nuts, beans  and seeds - because it lessens the amount of phytic acid.

Banana-Flax Smoothie

1 medium banana
2 ice cubes
1/2 c coconut milk - or other alternative milk like almond
2 tbsp soaked flax seeds
2 tbsp sunflower seed butter or other nut butter
1 tsp bee pollen (optional)
**Your probiotics, fiber, etc.

Blend on high for 1-2 minutes!  You can also add honey, but I find this plenty sweet from the banana.


Nutrition

389 calories
11 g protein
38 g carbs
23 g fat

Green Veggie + Egg Scramble

break·fast /ˈbrekfəst/ Noun A meal eaten in the morning, the first of the day. 

"Breakfast is the most important meal of the day."  "Eat breakfast like a king, lunch like a prince and dinner like a pauper" and my personal mantra:  "You can't eat greens all day unless you start in the morning!" ;) Eating a solid breakfast is important to ensuring sound nutrition, and for kicking metabolism into gear for the day.  An ideal way to break your fast in the morning is with a full 16 oz glass of h2o (with a lemon wedge if you have it), even before a morning cup of joe.   Within a couple hours of waking, it's a really good idea to eat.   Despite what General Mills has decided is a "complete" breakfast (sugar, carbs and several servings of OJ - more sugar-), here are the essential components to include when putting together a nourishing breakfast that will tide you over until lunch: Fiber: to keep us feeling full and maintain healthy digestion (think: veggies, banana, oatmeal) Protein: it's essential to get a decent amount of protein in EVERY meal as our bodies do not store it up for later, unfortunately (think: eggs, organic tofu, soaked beans, nuts and seeds, nut butters, chicken or turkey) Fat: gives us the staying power to tide us over if it's going to be a while before eating again.  It curbs a dip in blood sugar which would cause us to seek out sugary snacks.  Also - if we're including veggies with lots of fat soluble vitamins (GREENS!), the fat allows them to be easily absorbed Carbs: mostly if you're going to be expending a bunch of energy between now and lunch. A "complete" breakfast does NOT require toast or cereal. ;)  Also, good to remember that 1/2 a banana is actually 1 whole serving of fruit, and a serving of fruit juice is 4 ounces. NOT a pint glass. Our breakfasts alternate between the following:

 - Oatmeal: whole rolled oats topped with whatever sounds good - nuts, seeds, honey, fruit, coconut oil  or a combination

 - Vegan chocolate-banana flax pudding: Mmmmmmmm.............

 - Shakes: generally with a base of banana + coconut or almond milk and then add ins: almond, cashew or peanut butter, tahini, spirulina, dulse, soaked flax seeds, ice, honey, bee pollen, blueberries, greens.

 - Yogurt:  plain, *full fat* Greek or European style yogurt topped with almonds, pepitas, fruit, etc. (The link has some of my favorite ways to prepare it...)

 - Coconut Banana Pancakes:  always a favorite!

 - Egg + veggie scramble with whatever veggies are stocked in the fridge plus organic eggs, cooked in organic butter and olive oil.

Eggs scrambled with kale, onions, broccoli, romano-parm cheese.

Can't eat greens all day unless you start in the morning!   ;)

I love adding greens and other veggies to egg scrambles.  It helps make the breakfast more filling and ensures a GREAT start to the day with all of those vitamins and minerals!  The best part is being able to customize it every day with different veggie additions from the fridge, so it never gets boring.  Sometimes it's peppers, mushrooms and spinach, other times it's kale, broccoli and onions.  If there is cheese in the fridge, I might a bit of that too. Here's what I made this morning:

Green Veggie Scramble

(Recipe for 2)

Ingredients:

1/3 c white onions, diced

2 handfuls of chopped tuscan kale 

1 c broccoli florets, roughly chopped

Pat of organic butter

Drizzle of olive oil

3 Tbsp grated Parmesan-Romano cheese

4 organic eggs

1/2 an avocado - makes a pretty delish garnish!

Directions:

Heat a large frying pan to medium and add butter + olive oil.  (The olive oil helps keep the butter from getting too hot which causes it to sizzle and brown). Sautee the onions, kale & broccoli in together for several minutes until soft and fragrant.  Add the eggs (I don't usually even bother whisking them first) and the cheese and scramble for another 5 minutes or so, until done.   Plate with avocado and bring out your favorite hot sauce(s) from the fridge.  Done!

Food Renegade!

Scottish Oatmeal with Blueberries, Raw Sunflower Seeds & Maple Syrup

This is one of my favorite breakfasts, especially on a chilly morning.  It's filling, nutritious and so yummy.  Using whole organic oats and natural ingredients here is key.  When you see "quick" or "instant" oats, it means that the grain has been processed, removing the germ and bran which contain the nutrients and fiber.  Also - most table syrup brands like Aunt Jemima, Mrs. Butterworth's etc. use corn syrup and little to no actual maple syrup.  Enjoy your "complete" whole food breakfast! ;)

Scottish Oatmeal with Blueberries, Raw Sunflower Seeds & Maple Syrup

(Makes 4 servings)

Ingredients:

1 c scottish oatmeal (or any kind of WHOLE oats)

1 c  organic blueberries (fresh are best, but frozen work in a pinch)

1/2 c raw sunflower seeds 

2 tsp ghee (or sub real butter or coconut oil)

1/4 tsp sea salt

100% real maple syrup to drizzle (optional)

Directions:

Prepare oatmeal to package instructions.  Near the end of the cooking process (1-2 minutes left), stir in the ghee or coconut oil.  Top with blueberries, sunflower seeds and a light drizzle of maple syrup and serve immediately. 

Banana-Coconut Pancakes with Blueberry Smash (& let's talk about GLUTEN)

(Gluten-Free) Coconut-Banana Pancakes
& Blueberry Smash

These banana-coconut pancakes are out of this WORLD yummy, and super quick & easy! Not to mention, way better tasting and way better FOR YOU than some crappy pre-made pancake mixture with a bunch of who-knows-what on the ingredient list! I have been making them a couple times a week and perfecting the recipe. First, let's get down to business with making these delicious pannycakes...and then we have to talk about something. GLUTEN.

Blueberry Smash:
(High in antioxidants and a MUCH better choice than syrup)

1/3 c frozen or fresh organic blueberries
Coconut Oil (1 tsp)

Throw blueberries and coconut oil into a small saucepan. Turn on medium heat and let this go while you're cooking the pancakes. When the blueberries are hot and juicy, smash 'em with a fork turn the heat to simmer.

Banana-Coconut Pancakes:

NOTE: To my friends & loved ones who are allergic to coconut, NO WORRIES, I got you: OMIT the coconut shreds (throw in some walnut pieces instead!?!) and use another gluten free flour instead of coconut. Or just use regular flour.

1 large ripe banana
2 organic eggs
1.5 tbsp coconut flour (find this online, at your local health store or at a Whole-Foods type grocery store)
1.5 tbsp shredded (unsweetened) coconut
Cinnamon (large pinch)
Sea Salt (small pinch)
1/2 tbsp Coconut Oil
Organic brown sugar (optional)

Smash banana and whisk all ingredients together until the chunks are relatively small and everything is well-incorporated. Let sit for a few minutes (2-5) so that the batter thickens.

Heat coconut oil in a large pan/griddle or skillet. Pour 4 equal portions of the batter into the pan. Cook for about 4 minutes (med-heat) on each side, or until golden brown. I like to sprinkle a wee-bit (like a teaspoon total) on the pancakes before I flip them. Then I sprinkle some other the other side and flip them for just a few seconds at the end to caramelize the sugar. This makes for a bit of sweetness and a crispy outside of your pancakes!

(After about a minute in the pan before the first flip and after a bit of brown sugar...blueberry smash is a-steamin'!)

Serve pancakes with smash on top (you can use any kind of fruit - strawberries, blackberries, peaches, etc.) and serve with an egg for some more protein!

NUTRITION FACTS COMPARISON vs. BOXED PANCAKES

FYI, here are the nutritional facts for both my version and a traditional pre-mix store bought version with syrup:

Banana-Coconut Pancakes + Blueberry Smash
(2 pancakes + 1/4c topping)
181 calories
8 g fat
24 g carbs
5 g protein
Pancake Ingredients: BANANA, EGGS, COCONUT FLOUR, COCONUT SHREDS (UNSWEETENED), CINNAMON, COCONUT OIL, BROWN SUGAR
Topping Ingredients: BLUEBERRIES

Bisquick Pancakes + Aunt Jemima Original Syrup
(2 pancakes + 1/4c topping)
370 calories
2 g fat
83 g carbs
5 g protein
Syrup Ingredients: CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, WATER, CELLULOSE GUM, CARAMEL COLOR, SALT, SODIUM BENZOATE AND SORBIC ACID (PRESERVATIVES), ARTIFICIAL AND NATURAL FLAVORS, SODIUM HEXAMETAPHOSPHATE.
Pancake Ingredients: ENRICHED BLEACHED FLOUR (BLEACHED WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), DEXTROSE, NONFAT DRY MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, SALT, WHEAT GLUTEN, CALCIUM CARBONATE, DEFATTED SOY FLOUR, CORN SYRUP SOLIDS, SOY LECITHIN, SODIUM CASEINATE, MONO AND DIGLYCERIDES, SOYBEAN OIL, LACTIC ACID.
Nice. My rule of thumb? ALWAYS choose the product with less ingredients.

Buzzword: Gluten

NOTE: I don't have celiac disease or much of a gluten sensitivity...I just think we, as Americans, eat too much wheat in general. I limit any bread/pasta/etc. to 2x a week.

What is"gluten free"? Many people seem confused by this, which is why food manufacturers now proudly stamp "gluten free" all over their products (many of which NEVER CONTAINED Gluten in the first place). Gluten is a protein naturally found in wheat. It's a safe bet to say that anything that contains wheat, contains gluten. This includes: bread, pasta, cookies, crackers, flour, anything that is made with flour. Read more here. Bottom line - products like apple sauce never had wheat in it to begin with, but is now labeled "Gluten Free". I encourage ALL people to understand what gluten is, whether or not they want or need to avoid it, and not to become DEPENDENT on labels!

Consider this: How do you make PASTE in kindergarten? You mix flour together with water. It makes a thick, pasty GUNK. Now, imagine all of the bread, flour, wheat, dough, etc. that you eat, gunking up your intestines and digestive tract. Your small intestines are not smooth; they have textured walls. Over time, when you eat too much flour, you're filling in these crevices of these walls with "paste". This makes it tough for your body to absorb the proper nutrients. Think: smearing putty on a stucco wall....


Traditional Medical Doctors (MD's) test for gluten sensitivity via an invasive BIOPSY of your small intestines. *No thanks!* But, there are non-invasive tests that can provide a good indicator if one is gluten sensitive before resorting to an invasive test. A good first step would be to call a few (licensed) Naturopathic Medical Doctors in your area. Each state should have an association. For example, here is Michigan's (MANP). Many times they can get an indication of gluten-sensitivity via a simple stool test. An easy way to find out on your own is to just remove all gluten-containing products from your diet. Wait a MINIMUM of two weeks (better 4-6 weeks) and then see if your symptoms clear at all. Eat a big plate of whole wheat pasta. Then see how you feel...

Siting my sources: my#1 nutrition source comes from expert Dr. Matthew Marturano, NMD.

While you're checking out his site, make sure to take a look at our new business to teach other Metro-Detroiters how to eat REAL whole food and live healthier: Green Dreams!

Breakfast for Dinner: Savory French Toast w/Poached Egg & Honey Drizzle...

Leftover from weekend festivities, we have SO many dinner rolls.  Seeded, plain...probably at least 20.  What to do with them?!  I know I'll be making breadcrumbs, but one great use for day-old bread is French Toast.  To give it a savory flare, I added some herbs and onions in the egg wash, topped it with a perfectly poached egg and a drizzle of honey...seriously delicious!

Savory French Toast (2 servings): 
2 leftover Italian sandwich buns (6 medium slices of bread)
3 eggs
1/3 c milk (I used almond milk)
2 tbsp finely chopped Vidalia onion
2 tbsp finely chopped fresh herbs (I did thyme, rosemary and basil, equal parts)
Freshly ground black pepper
Pinch of sea salt
Butter & Olive oil (for the pan)

Heat a large pan or griddle with a little bit of butter and olive oil.  In a medium bowl, whisk eggs and milk together with the onion, herbs and S&P. Slice bread into 1/2 - 3/4" slices.  Soak each piece in the egg wash for about 45 seconds.  Place slices into hot pan. Spoon extra egg wash onto slices as to avoid waste and to get some of those tiny onion pieces on.  Pan fry on on each side until they are golden brown with some crispy texture to the edges (approx 5 minutes per side).


Poached Eggs:
2 large eggs
2 tbsp white vinegar
Ice bath

Fill a saucepan with a few inches of water and the vinegar.  Heat water until hot, but not boiling.  Don't let any of the little bubbles break the surface of the water.  When the water is hot, crack one egg at a time carefully and place into a small bowl.  Pour each egg gently into the water and with a slotted spoon, create the motion that you are spooning the egg back into place, so that the egg white stays as in tact as possible.  Cover the pan and let the eggs poach for 2-4 minutes, until the egg whites are medium-firm and yolk is still runny.  Carefully spoon each egg out into an ice bath for 30 seconds and place gently on a paper towel to dry.

Arrange 3 pieces of French Toast onto a plate and gently use your hand to cup the poached eggs on top.  Finish each plate with a drizzle of honey and some more fresh thyme.  Enjoy!

Savory & Sweet: Vegan Mini-Muffins

Happy Freaking Summer. :) I have been completely slacking on new recipes since the weather has been nice! We've been grilling and eating al fresco as much as possible. 

So, I was invited to a vegan brunch yesterday.  Of course, I eat mostly plants, but don't have too many fun vegan brunch recipes under my belt, especially in the baking department.  I did a little internet research on substitutions, got some ideas, tweaked some recipes, and somehow happened to have everything on hand to make these delicious mini-muffins, Vegan style.  Perfect for parties, picnics or your daily brown bag.  Gotta say, they turned out beautifully and were a huge hit. GO OMNIVORES! ;)

Savory: Zucchini, Onion & Herb {Vegan}

Prep time - 10 min, bake time - 17 minutes
Makes 20-24 mini muffins

• 1 small zucchini, finely diced
• 1 medium onion, finely diced
• 2 tbsp fresh herbs (I used rosemary, thyme, parsley and mint from my herb pots)
• 2 tbsp olive oil (and more for sauteing)
• 3/4 c soy or almond milk
• 1 tsp lemon juice
• 1 tsp lemon zest
• 1.5 tbsp honey, agave or maple syrup
• 1 c organic whole wheat flour 
• 1 tsp baking powder
• 1 pinch baking soda
• 1 tsp sea salt (I had rosemary gourmet sea salt on hand)
  
• 1 tsp fresh ground pepper
•  Dash cayenne pepper

Preheat oven to 375. In a large pan, heat some olive oil. Saute your veggies, seasoned with a few dashes of additional salt & pepper. Saute for about 7 min, until soft and starting to turn golden brown. Set aside to reserve in large mixing bowl.  In a another mixing bowl, sift flour and rest of the dry ingredients (including fresh herbs).  In the veggie mixing bowl, add lemon juice,  lemon zest, honey, olive oil and soy milk.  Stir.  Slowly fold in dry ingredients. Spoon into greased mini-muffin pan, filling cups almost to the top.  These don't rise too much.  Bake for 16-18 minutes (rotating pan at the 3/4 time mark) and let cool.

Sweet: Banana-Pecan {Vegan}

Prep time - 10 min, bake time - 17 minutes
Makes 24 mini muffins

• 3 very ripe bananas*
• 2 c flour (I mixed whole wheat and white)
• 1/2 c raw organic sugar
• 1/2 c organic brown sugar
• 1/4 c vegetable oil
• 1/2 c shelled and chopped pecans (or walnuts)
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tbsp cinnamon
• 1 tsp sea salt
• 1 tsp ground nutmeg
• 1/2 tsp ground ginger
• 1 dash ground cloves

 *I freeze my bananas (sans peel) when they start to turn spotty.   They generally defrost very nicely in 5-10 minutes, ready for use.

Pre-heat oven to 360 degrees. Cream together oil and both sugars in a large mixing bowl. Mash bananas into the sugar/oil with a potato masher.  In a large bowl, mix dry ingredients, sifting the flour and baking powder & soda to avoid clumping.  slowly fold into banana-sugar mixture.  Fold in pecans at the end.  Spoon into greased mini-muffin pans.  This one will rise nicely.  Bake for 16-18 min (17 min works really well for me!), rotating pan 3/4 through bake time.  Let cool.

Banana-Avocado Smoothie

Learned this one in an Argentinian Bakery in Puerto Viejo, Costa Rica.  I saw it on the menu and had to have it.  It's a perfectly tropical, nourishing breakfast.  YUM.

1 ripe avocado
1 ripe banana
1 - 1 1/2 c milk (regular, soy, rice, coconut - I'm sure they all work well)
1 tbsp honey**
1 pinch sea salt
1/2 c ice
(Optional) 1 handful of washed, prepped greens (spinach, kale, chard collards, etc.)

**NOTE:  Use real honey.  This is an old post, before I found that most of the store-bought honey (especially in cute little bears) is  NOT real honey, but a concoction based on corn syrup.  I now buy honey from a farm market or at least make sure it is a local source of real honey.

Blend & enjoy!

Nutrition:

Calories: 345
Fat: 20g
Carb: 39g
Protein: 8g

Yogurt: breakfast, digestive health and why Activia is a terrible choice.

You know you should eat your breakfast; your momma told you so.  Then again, so did Wheaties and Pop Tart and Jimmy Dean and Tim Horton.   But all breakfasts are not created equally. Cereal? Bagel? Pop tart and OJ? Greasy breakfast sandwich that could sit on your counter NOT growing mold for a year or so?  Not so much balanced breakfast ideas.   Having a breakfast of sugar and carbohydrates might give you a quick boost, but you'll crash and be cranky and starving by lunchtime.   Protein is essential to keeping your body functioning properly.  So, what do you do for QUICK weekday breakfasts that are healthy and cheap?



YOGURT!  Whole, real, full-fat, plain yogurt like Seven Star Farms.  They are cultured products, which means the good microbes are still alive and haven't been killed by pasteurizing the product.  Probiotics and enzymes are fantastic natural solutions for digestive health. Real yogurt actually TASTES like yogurt; tangy and tart and with a little bit of texture.  If you're protein-conscious, Greek Yogurt is a great choice.   Because Greek yogurt has been strained to remove excess whey, it is thicker and the protein content is much higher than regular yogurt.  To me the extra protein is worth the extra couple bucks.  Greek yogurt is super filling, so I tend to do 1/2 c servings rather than a whole cup.

NO-gurt.  What kind of yogurt is a bad idea?  All of the ones in little, convenient cups and filled with real & fake sugars + additives, colors, preservatives, namely Activia.  Yeah, that might sound counter-intuitive, because of all of the TV ads and claims that it has healthy probiotics.  Guess what?  The probiotic they use, Bifidus Regularis (LOL) has been manufactured just for them in a laboratory, people.  It's not a naturally occurring one like you'll find in the types I've mentioned above. So, not only are we unsure of what actual benefits this modified organism has, it's just plain snakey for Dannon Corporation to create and patent the living organism and profit off of YOU.

/rant.

If you work in an office, keep the "toppings" in baggies at your desk, and bring in a large container of Yogurt and some real fruit in at the beginning of each week. There. Now you officially have no more excuses of "wahhhh.....I don't have time for a healthy breakfast!!!".

Here are some of my favorite yogurt "recipes" but feel free to mix, match, substitute and create your perfect blend. 

SEED-TASTIC

1/2 c Whole-Milk yogurt
1 oz pepita seeds
1 tsp flax seeds
1/2 banana, sliced
Pinch of cinnamon

AMBROSIA


1/2 c Greek yogurt
Drizzle of honey
1/2 orange
1/2 oz almonds
1/2 oz unsweetened coconut flakes

250 calories
14 g protein
10 g fat
21 g carbs

BERRY BLAST


1/2 c Greek yogurt
1/3 c frozen or fresh blueberries
2 tbsp tart cherry juice concentrate
1/2 oz walnuts

261 calories
13 g protein
10 g fat
32 g carbs


GRANOLA CRUNCHER


1/2 c Greek yogurt
2 tbsp granola
2 tbsp dried fruit (cherry cranberry mix is my favorite)
1/2 oz pecans

325 calories
14 g protein
15g fat
33 carbs

SUPER PROTEIN (If you're working out a ton, this is a good choice!)


1 cup Greek Yogurt
1/2 banana
2 scoops whey protein powder (I used chocolate)

289 calories
36 g protein
3 g fat
32 g carbs

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