beetroot recipes

Quick 'Massaged' Kale Salad ♥

Today's technique, not really a recipe, for raw leafy greens: An easy 'concept' salad, starting with ribbons of fresh kale rubbed with olive oil, ending with what's on hand. Low carb.

~recipe & photo updated & republished 2012~
~more recently updated recipes~

2008 Original: Truth is, not so many vegetable recipes knock me over anymore. But this one sure did. After gobbling up this plateful, I was glad to find that the greens bag from the fridge still had plenty of kale and broccoli rabe left over for another couple of salads.

The technique is dead easy. Just slice fresh greens into ribbons, then use your hands to massage the tiniest bit of olive oil into the leaves, softening them. (Many thanks to cookbook author and fellow blogger Nava Atlas for the technique tip!) I added half a blood orange and half a 300-minute egg (interesting in technique and color but otherwise unremarkable) -- a perfect light but filling lunch for a it's-still-January dieter.

Another day, I tried used the greens from raw broccoli rabe and its broccoli-like tips (very good!) and attempted a shortcut -- just tossing the greens and olive oil -- and learned that no, that's not enough, the 'massage' is key both to distributing the very tiny amount of oil throughout all the greens, also to softening the greens just a bit.
Keep Reading ->>>

reade more...

Food Experiments: Meet the Yam Man

Hey dude. Yam Man, here. I might be ugly but check out my eyes and ears and nose and mouth (and moo-stash) for the inside scoop on yams and sweet potatoes.

Today's vegetable lesson: What's the difference between yams and sweet potatoes?

Ha! Look who followed me home over the weekend, the Yam Man. He persuaded me to finally figure out how sweet potatoes and yams are different -- and the same.

The Yam Man's 'Eyes' - are Purple Potatoes - which have creamy-colored smooth skins that hide gorgeous deep purple flesh (also called an Okinawan yam and Okinawan purple potato)

His 'Left Ear' is - a Boniato - which has red-tinged papery skin with white flesh that discolors nearly instantly when exposed to air (also called a tropical sweet potato, Cuban sweet potato, white sweet potato, white-fleshed sweet potato, batiste, batata, batata dulce, camote)

His 'Nose' is - a Ghana Yam - which was very large (what's pictured is 1/3 a small one, see just how big a ghana yam is) with fibrous skin like a coconut and a creamy white interior flesh

His 'Right Ear' is - a gnarly specimen but what let's call an American "sweet potato", the typical ones in American supermarkets

His 'Left Moustache' is - a Red Garnet Yam, my favorite of the bunch and a variety of sweet potato with smooth red-cast skin with deep orange-colored flesh (a long-ish one is pictured, others were shaped like the 'American' sweet potato)

His 'Right Moustache' is - a Japanese Yam, which had a thin red skin and a pretty yellow interior flesh and I think, prepared well, that this one has promise (also called satsumaimo potato)

His 'Mouth' - was labelled 'Costa Rica Yam' but it's likely a Tropical Yam that has a rough skin and (also called true yam, greater yam, cush-cush, mapuey, yampi, namé, name, nyami, igname)

And now roasted -- Upper left = Boniato; Upper center = Red Garnet Yam; Upper right = Tropical Yam; Center left = Japanese Yam; Bottom left = Purple Potat; Bottom middle = Ghana Yam; Bottom right = American sweet potato

TASTE TESTING For simplicity, I cubed all of these, tossed them in olive oil, salt and pepper and roasted them for 90 minutes at 375F for a taste test. The only one that was truly delicious (and gobbled up in seconds!) was the Red Garnet Yam -- do look for this variety, it's like a sweet potato on steroid, extra flavorful, extra creamy, way better even, than the 'American' sweet potato.

The notes on all the other varieties read, "dry" and "starchy" and "not much flavor" and "cracker-ish" and "no flavor", etc. If I'd consulted Vegetable Love by Barbara Kafka ahead of time, I'd have known beforehand that roasting yams is a mistake. "Do not roast yams," she says, very plainly and directly. Her expansive book warns that real yams nearly always are much starchier than 'American' sweet potatoes (and yes, the Red Garnet yam which of course is a sweet potato). Her recipe for the boniato calls for 12 tablespoons of butter and a half cup of cream for just one pound of the yam. YIKES, that makes a sweet potato casserole look positively healthful.

And now for those who are truly fascinated, just peeled -- Upper left = Boniato; Upper center = Red Garnet Yam; Upper right = Tropical Yam; Center left = Purple Potato; Center middle = Japanese Yam; Bottom middle = Ghana Yam; Bottom right = American sweet potato;

LESSONS

You can too buy 'real yams', the ones from Africa in the United States. Just visit Kirkwood, Missouri. That said, my new pal the produce manager at Global Foods Market says that most of this stuff comes from either southern California or Mexico.

Don't let excitement take over your shopping cart. It's fine to try one or two brand-new things at a time, but more than that, it's overwhelming. Each one of these yams is probably delicious, prepared in a way that best suits it. But because I had so many, I just couldn't deal with figuring that out, one by one.

My new very very favorite sweet potato is the 'red garnett yam'. That's the root vegetable that had me raving over Fresh Candied Yams last fall. The skin was different so I thought it was, indeed, a yam. Oops. It wasn't a yam, it was just a variety of sweet potato.

VEGETABLE RECIPES from the ARCHIVES
~ Sweet Potato recipes ~

~ one year ago this week, Carrots with African Spices, paprika, cumin, coriander and citrus juice ~
~ two years ago today, Turkey, Tortellini & Watercress Soup, a simple soup and a good way to use up leftover turkey ~

NEVER MISS A RECIPE! For 'home delivery' of new recipes from A Veggie Venture, sign up here. Once you do, new recipes will be delivered, automatically, straight to your e-mail In Box.

Eat more vegetables! A Veggie Venture is the home of Veggie Evangelist Alanna Kellogg and is the award-winning source of free vegetable recipes, quick, easy, and yes, delicious. Start with the Alphabet of Vegetables or dive into all the Weight Watchers vegetable recipes or all the low carb vegetable recipes. © Copyright 2008

reade more...

Kitchen Parade Extra: Oven-Baked Brown Rice ♥

"Think of brown rice as the emperor with his clothes on." ~ Keep reading this week's Kitchen Parade column.

Today's column shares a long-time favorite recipe with my local St. Louis readers, the recipe for brown rice that's cooked in the oven. (And yes, observant readers, that's wild rice tucked into the brown rice. It's my favorite new variation.)

SO WHAT IS KITCHEN PARADE, EXACTLY? Kitchen Parade is the food column that my Mom started writing for our family newspaper when I was a baby. Today it's published in my hometown newspapers in suburban St. Louis and features 'fresh seasonal recipes for every-day healthful eating and occasional indulgences'. Want to know more? Explore KitchenParade.com, including Kitchen Parade's Recipe Box!

WHY DOESN'T THIS POST ACCEPT COMMENTS? Because I hope that you'll click through to the actual column and comment there!

E-MAIL & RSS SUBSCRIBERS You may subscribe to Kitchen Parade directly, then you'll receive the complete column and recipe directly in your In Box or RSS reader. Just sign up for Kitchen Parade via e-mail or Kitchen Parade via RSS.

reade more...

15-Bean Soup Recipe ♥

Delicious bean soup, great way to use up leftover ham, too

Today's vegetable soup recipe: Easy homemade 15-bean soup with leftover ham, tomatoes, onion. Low carb. Weight Watchers 1 point.

Please say I'm not the last cook on earth to know about the 15-bean soup recipe straight from the bag of beans. If so, oops, so sorry! But if Hurst's HamBeens are a new 'convenience product' for readers too, you'll be thanking me!

Many thanks to my friend Mary who passed on the 15-bean soup recipe tip while feeding ideas about how to use up pounds of leftover smoked ham. (Literally, pounds. At Christmas somehow the butcher sent me home with a 14-pound ham instead of the 7-pound ham ordered.) [Note to Vegetarians]

Along with a great recipe, the bean package includes northern, pinto, large lima, blackeye, garbanzo, baby lima, green split pea, kidney, cranberry, small white, pink, small red, yellow split pea, lentil, navy, white kidney and black beans. Whew. The big beans stay intact while the smaller ones and the lentils melt into this yummy creamy liquid. The bag also includes a seasoning packet but these are typically salty and filled artificial gunk so I threw it in the trash. The beans themselves are so creamy and flavorful, I didn't miss it. Mary uses Chef Paul's Vegetable Seasoning.

15-BEAN SOUP

Hands-on time: 5 minutes the night before, 15 minutes the next day
Time to table: 12 - 24 hours
Makes 11 cups

20 ounces assorted beans

1 big ham bone (my choice, but could use a couple of ham hocks or some sliced ham)
1 large onion, chopped
15 ounces canned diced tomato
1 teaspoon chili powder
Juice of a lemon (don't skip this)
1 - 2 cloves garlic, minced (I used a tablespoon from a jar)
SPICE PACKET - I ignored this

NIGHT BEFORE: Rinse the beans and pick out any dried beans. Cover with 2 quarts of water and leave to soak overnight. The beans will expand about 3X so be sure your pot is big enough. Drain the water.

DAY OF: Put the beans in a very large pot or Dutch oven. Cover with two quarts of new water. Add the ham bone (or whatever you're using) and onion. (The bag says to add the onion just a half hour before serving. To my taste, the onion was completely raw like that.) Bring to a boil, reduce heat and let simmer for 2 1/2 hours. If a kind of scummy foam rises to the top, scrape it off with a slotted spoon and discard.

Add the tomatoes, garlic, chili powder and lemon juice and let simmer for another 30 - 60 minutes. At this point, Mary some times adds a can of drained and rinsed beans.

NUTRITION ESTIMATE
Assumes 1 pound ham, also omits sodium count from nutrition calculation since the spice packet is likely to contain all the sodium, Per Cup: 95 Cal (23% from Fat, 43% from Protein, 34% from Carb); 10 g Protein; 2 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb7; 3 g Sugar; 15 mg Calcium; 1 mg Iron; 702 mg Sodium; 22 mg Cholesterol; Weight Watchers 1 point

A Veggie Venture - Printer Friendly Recipe Graphic

MORE FAVORITE SOUP RECIPES
~ my favorite soup recipes ~
~ more soup recipes ~
from A Veggie Venture
~ more soup recipes ~
from Kitchen Parade

reade more...

Broccoli with Sautéed Garlic ♥

Today's vegetable recipe: In one skillet, fresh broccoli braised in broth and soy sauce; garlic (and ginger and almonds) sautéed in sesame oil. Low carb. Weight Watchers 1 point.

After nearly three years of ~~obessing over~~discovering new vegetable recipes, it's not easy to find new ways to cook broccoli, especially because for every day recipes (and especially for everyday January recipes), I'm picky: ingredients must come from the pantry or the friDge, calories must be reasonable, prep must be minimal. This broccoli recipe fits the bill!

The recipe comes from an Atkins diet cookbook which I picked up awhile back to cook from for my dad when he visits so, as written, it's more generous with fat and nuts than suits my Weight Watchers sensibility. Luckily, it adapts beautifully for both diet regimes. I used half the oil (just a tablespoon) and next time will entirely skip the almonds for they really got lost amid the garlic and broccoli. That makes this low-carb and low-point!

NEXT TIME Next time I will pile on the garlic, maybe 5 or 6 cloves. No vampires at my house! And if presentation counts, I'll top the broccoli with the garlic, not stir it in.

FAVORITE BROCCOLI RECIPES from the ARCHIVES
~ Broccoli with Garlic Oyster Sauce ~
~ Perfect Pan-Fried Broccoli ~
~ Asian Broccoli in the Microwave ~

~ more broccoli recipes ~
~ more one-point vegetable recipes ~
~ more low-carb vegetable recipes ~

~ one year ago this week Baked Pasta with Ham, Tomatoes & Peas, a good way to use up leftover ham ~
~ two years ago today Quinoa Pilaf for Paper Chef (which is being resurrected, thank you, Ilva!) including a baby photograph of a certain veggie lover ~

BROCCOLI with SAUTÉED GARLIC

Hands-on time: 15 minutes
Time to table: 25 minutes
Serves 4

1/2 tablespoon canola oil (or olive or vegetable)
1/2 tablespoon dark sesame oil (this is a key ingredient!)
Garlic cloves, thinly sliced (I used 2, next time will use several)
2 tablespoons slivered almonds (next time I'll skip these)
2 tablespoons finely sliced fresh ginger (I used chopped ginger from a jar which was uninspiring, do use fresh ginger if you have it or skip entirely)

1 pound fresh broccoli, trimmed aggressively
1/4 cup stock (I used Better than Bouillon, water would be fine)
1 tablespoon soy sauce
1 tablespoon white wine vinegar (important)
Salt & pepper to taste

In a large skillet (must be able to hold the broccoli in the second step), heat the oils on MEDIUM HIGH til shimmery. Add the garlic and almonds and ginger if using. Sauté, stirring often, til slightly crispy and beginning to brown. Leaving as much oil in the pan as possible, transfer the garlic and nuts to a paper towel. Add the prepped broccoli, stir to coat with fat and cook until crisp-tender, about 5 minutes. Add the remaining ingredients, cover and let cook for another 5 - 10 minutes until liquid is almost evaporated. Taste and adjust seasonings. Transfer to a serving bowl, top with or stir in garlic mixture.

NUTRITION ESTIMATE
As specified by the inspiring recipe, with 2 tablespoons oil and 2 tablespoons almonds
Per Serving: 124 Cal (58% from Fat, 13% from Protein, 29% from Carb); 4 g Protein; 9 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 10 g Carb; 3 g Fiber; NetCarb7; 2 g Sugar; 65 mg Calcium; 1 mg Iron; 301 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points

As recommended, with 1 tablespoon oil, no almonds and a pile of garlic
Per Serving: 88 Cal (42% from Fat, 17% from Protein, 41% from Carb); 4 g Protein; 5 g Tot Fat; 0 g Sat Fat; 2 g Mono Fat; 10 g Carb; 3 g Fiber; NetCarb7; 2 g Sugar; 66 mg Calcium; 1 mg Iron; 302 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

As made, with 1 tablespoon oil and 2 tablespoons almonds
Per Serving: 97 Cal (45% from Fat, 17% from Protein, 39% from Carb); 5 g Protein; 5 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 10 g Carb; 3 g Fiber; NetCarb7; 2 g Sugar; 69 mg Calcium; 1 mg Iron; 302 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

TODAY'S VEGETABLE RECIPE INSPIRATION
Adapted from Atkins: The Complete Cookbook

PRINT JUST A RECIPE! Now you can print a recipe without wasting ink and paper on the header and sidebar. Here's how.

NEVER MISS A RECIPE! For 'home delivery' of new recipes from A Veggie Venture, sign up here. Once you do, new recipes will be delivered, automatically, straight to your e-mail In Box.

reade more...

Kitchen Parade Extra: Chocolate Chili ♥

Meaty chili, deep with spices and just a touch of chocolate, served with, can you guess?

When I was still on the hunt for my go-to chili recipe, I tried some doozies. Read all about it in a 2002 Kitchen Parade column (published today online for the first time) with my favorite recipe for chili, Chocolate Chili.

reade more...

Vegetable Nutrition Data

How many calories, carbs, Weight Watchers points, fiber and fat grams are in common vegetables? Here's a one-stop nutrition information source, perfect for vegetable lovers and health-conscious cooks. I hope that readers find it a useful reference!

~ Alanna

Artichokes

Asparagus

Arugula

Avocado
Beets

Brussels Sprouts
Cabbage

Carrots

Cauliflower

Celery

Celeriac
Chard

Chayote

Corn

Cucumber
Daikon
Edamame

Eggplant

Endive

Fennel
Garbanzo Beans

Green Beans
Hearts of Palm
Jerusalem Artichokes (Sunchokes)

Jicama
Kale

Kohlrabi
Leeks

Lettuce

Lima Beans
Mushrooms
Okra

Onion
Parsnips

Peas

Rhubarb

Sweet Potatoes
Tomatillo

Tomatoes

Turnips
Winter Squash

~ the vegetable nutrition information here was calculated using Accuchef, which relies on the same USDA database used by all similar nutrition analysis programs;
still, the information presented here should be considered estimates ~

About A Veggie Venture
If you're a first-time visitor and always on the look-out for new ways to serve vegetables, welcome to A Veggie Venture, where each recipe includes a vegetable and all recipes include nutrition analysis. Never miss a recipe! Just sign up for a free e-mail subscription.

Top of Page
Home

Artichoke Nutrition Estimate

Estimate per raw whole globe or French artichoke weighing 4.5 ounces (128 grams):
60 Cal (2% from Fat, 23% from Protein, 74% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 7 g Fiber; NetCarb6; 0 g Sugar; 56 mg Calcium; 2 mg Iron; 120 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Artichoke Recipes
Top of Page
Home

Asparagus Nutrition Estimate

Estimate per 1/4 pound raw asparagus:
23 Cal (4% from Fat, 35% from Protein, 61% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Asparagus Recipes
Top of Page
Home

Arugula Nutrition Estimate

Estimate per 1/4 pound (113 grams) raw arugula:
28 Cal (19% from Fat, 33% from Protein, 47% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 181 mg Calcium; 2 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Arugula Recipes
Top of Page
Home

Avocado Nutrition Estimate

Estimate per California avocado weighing 6 ounces (173 grams) without skin or seed:
289 Cal (77% from Fat, 4% from Protein, 19% from Carb); 3 g Protein; 27 g Tot Fat; 4 g Sat Fat; 17 g Mono Fat; 15 g Carb; 12 g Fiber; NetCarb3; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 14 mg Sodium; 0 mg Cholesterol; Weight Watchers 7 points

Estimate per Florida avocado weighing 10-3/4 ounces (304 grams) without skin or seed:
365 Cal (69% from Fat, 7% from Protein, 24% from Carb); 7 g Protein; 31 g Tot Fat; 6 g Sat Fat; 17 g Mono Fat; 24 g Carb; 17 g Fiber; NetCarb7; 7 g Sugar; 30 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points

Estimate per cup (230 grams) of puréed California avocado:
Per Serving: 384 Cal (77% from Fat, 4% from Protein, 19% from Carb); 5 g Protein; 35 g Tot Fat; 5 g Sat Fat; 23 g Mono Fat; 20 g Carb; 16 g Fiber; NetCarb4; 1 g Sugar; 30 mg Calcium; 1 mg Iron; 18 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points

Estimate per cup (230 grams) of puréed Florida avocado:
276 Cal (69% from Fat, 7% from Protein, 24% from Carb); 5 g Protein; 23 g Tot Fat; 5 g Sat Fat; 13 g Mono Fat; 18 g Carb; 13 g Fiber; NetCarb5; 6 g Sugar; 23 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 6 points

Avocado Recipes
Top of Page
Home

Beet Nutrition Estimate

Estimate per 1/4 pound (113 grams) of raw beet:
49 Cal (3% from Fat, 14% from Protein, 83% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 8 g Sugar; 18 mg Calcium; 1 mg Iron; 88 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Beet Recipes
Top of Page
Home

Bell Pepper Nutrition Estimate

Estimate per 1/4 pound raw green bell pepper::
23 Cal (7% from Fat, 15% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 11 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw red bell pepper:
29 Cal (9% from Fat, 13% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 5 g Sugar; 8 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw yellow bell pepper:
31 Cal (6% from Fat, 13% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 0 g Sugar; 12 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watches 0 points

Bell Pepper Recipes
Top of Page
Home

Bok Choy Nutrition Estimate

Estimate per 1/4 pound raw bok choy (data source):
Per Serving: 15 Cal (11% from Fat, 36% from Protein, 53% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 0 g Sugar; 120 mg Calcium; 1 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Bok Choy Recipes
Top of Page
Home

Broccoli Nutrition Estimate

Estimate per 1/4 cup raw broccoli:
Per Serving: 39 Cal (8% from Fat, 27% from Protein, 65% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 2 g Sugar; 53 mg Calcium; 1 mg Iron; 37 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Broccoli Recipes
Top of Page
Home

Broccoli Raab (Rabe) Nutrition Estimate

Estimate per 1/4 pound:
Per Serving: 40 Cal (0% from Fat, 50% from Protein, 50% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 3 g Fiber; NetCarb1; 0 g Sugar; 0 mg Calcium; 0 mg Iron; 60 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Broccoli Raab Recipes
Top of Page
Home

Brussels Sprouts Nutrition Estimate

Estimate per 1/4 pound raw Brussels sprouts:
Per Serving: 49 Cal (5% from Fat, 26% from Protein, 69% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 4 g Fiber; NetCarb6; 2 g Sugar; 48 mg Calcium; 2 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Brussels Sprouts Recipes
Top of Page
Home

Cabbage Nutrition Estimate

Estimate per 1/4 pound raw green cabbage:
27 Cal (4% from Fat, 20% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 4 g Sugar; 53 mg Calcium; 1 mg Iron; 20 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw red cabbage:
35 Cal (4% from Fat, 16% from Protein, 80% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb6; 4 g Sugar; 51 mg Calcium; 1 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watcher 0 points

Estimate per 1/4 pound raw savoy cabbage:
31 Cal (3% from Fat, 24% from Protein, 73% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 40 mg Calcium; 0 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Cabbage Recipes
Top of Page
Home

Carrot Nutrition Estimate

Estimate per 1/4 pound raw carrots:
46 Cal (5% from Fat, 8% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 5 g Sugar; 37 mg Calcium; 0 mg Iron; 78 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Carrot Recipes
Top of Page
Home

Cauliflower Nutrition Estimate

Estimate per 1/4 pound raw cauliflower:
28 Cal (3% from Fat, 26% from Protein, 71% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 3 g Sugar; 25 mg Calcium; 0 mg Iron; 34 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Cauliflower Recipes
Top of Page
Home

Celery Nutrition Estimate

Estimate per 1/4 pound raw celery:
16 Cal (9% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 2 g Fiber; NetCarb1; 2 g Sugar; 45 mg Calcium; 0 mg Iron; 91 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Celery Recipes
Top of Page
Home

Celeriac Nutrition Estimate

Estimate per 1/4 pound raw celeriac:
48 Cal (6% from Fat, 13% from Protein, 81% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 49 mg Calcium; 1 mg Iron; 113 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Celeriac Recipes
Top of Page
Home

Chard Nutrition Estimate

Estimate per 1/4 pound raw chard:
22 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 58 mg Calcium; 2 mg Iron; 242 mg Sodium; 0 mg Cholesterol; Weight Watchers points

Chard Recipes
Top of Page
Home

Chayote Nutrition Estimate

Estimate per 1/4 pound raw chayote:
19 Cal (6% from Fat, 16% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 19 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Chayote Recipes
Top of Page
Home

Corn Nutrition Estimate

Estimate per 1/4 pound raw corn:
98 Cal (11% from Fat, 13% from Protein, 76% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 3 g Fiber; NetCarb18; 4 g Sugar; 2 mg Calcium; 1 mg Iron; 17 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per ear of corn:
31 Cal (11% from Fat, 13% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 1 g Sugar; 1 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Corn Recipes
Top of Page
Home

Cucumber Nutrition Estimate

Estimate per 1/4 pound raw cucumber with peel on:
17 Cal (5% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 18 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Cucumber Recipes
Top of Page
Home

Daikon Nutrition Estimate

Estimate per 1/4 pound raw daikon:
21 Cal (0% from Fat, 14% from Protein, 86% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 0 mg Calcium; 0 mg Iron; 24 mg Sodium; 0 mg Cholesterol; Weight Watchers points

Daikon Recipes
Top of Page
Home

Edamame Nutrition Estimate

Estimate per 1/4 pound edamame:
151 Cal (28% from Fat, 34% from Protein, 38% from Carb); 12 g Protein; 5 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 14 g Carb; 6 g Fiber; NetCarb8; 2 g Sugar; 0 mg Calcium; 0 mg Iron; 45 mg Sodium; 0 mg Cholesterol; Weight Watchers points 3 points

Estimate per 1/2 cup edamame:
100 Cal (28% from Fat, 34% from Protein, 38% from Carb); 8 g Protein; 3 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 4 g Fiber; NetCarb5; 1 g Sugar; 0 mg Calcium; 0 mg Iron; 30 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points

Edamame Recipes
Top of Page
Home

Eggplant Nutrition Estimate

Estimate per 1/4 pound raw eggplant:
27 Cal (6% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 4 g Fiber; NetCarb2; 3 g Sugar; 10 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers points 0 points

Eggplant Recipes
Top of Page
Home

Endive Nutrition Estimate

Estimate per 1/4 pound raw endive:
19 Cal (9% from Fat, 25% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 4 g Fiber; NetCarb0; 0 g Sugar; 59 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Endive Recipes
Top of Page
Home

Fennel Nutrition Estimate

Estimate per 1/4 pound raw fennel:
35 Cal (5% from Fat, 14% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 0 g Sugar; 56 mg Calcium; 1 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Fennel Recipes
Top of Page
Home

Garbanzo Bean Nutrition Estimate

Estimate per 1/4 pound cooked garbanzo beans:
135 Cal (9% from Fat, 16% from Protein, 75% from Carb); 6 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 26 g Carb; 5 g Fiber; NetCarb21; 0 g Sugar; 36 mg Calcium; 2 mg Iron; 339 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points

Garbanzo Bean Recipes
Top of Page
Home

Green Bean Nutrition Estimate

Estimate per 1/4 pound raw green beans:
35 Cal (3% from Fat, 20% from Protein, 77% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 2 g Sugar; 42 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Green Bean Recipes
Top of Page
Home

Hearts of Palm Nutrition Estimate

Estimate per 1/4 pound canned hearts of palm:
32 Cal (16% from Fat, 30% from Protein, 54% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 3 g Fiber; NetCarb2; 0 g Sugar; 66 mg Calcium; 4 mg Iron; 483 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Hearts of Palm Recipes
Top of Page
Home

Jerusalem Artichoke Nutrition Estimate

Estimate per 1/4 pound raw Jerusalem artichokes:
86 Cal (0% from Fat, 10% from Protein, 90% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 2 g Fiber; NetCarb18; 11 g Sugar; 16 mg Calcium; 4 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Jerusalem Artichoke Recipes
Top of Page
Home

Jicama Nutrition Estimate

Estimate per 1/4 pound raw jicama:
43 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 6 g Fiber; NetCarb4; 2 g Sugar; 14 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Jicama Recipes
Top of Page
Home

Kale Nutrition Estimate

Estimate per 1/4 pound raw kale:
57 Cal (11% from Fat, 22% from Protein, 67% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 0 g Sugar; 153 mg Calcium; 2 mg Iron; 49 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Kale Recipes
Top of Page
Home

Kohlrabi Nutrition Estimate

Estimate per 1/4 pound raw kohlrabi:
31 Cal (3% from Fat, 21% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 27 mg Calcium; 0 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Kohlrabi Recipes
Top of Page
Home

Leek Nutrition Estimate

Estimate per 1/4 pound raw leeks:
69 Cal (4% from Fat, 9% from Protein, 87% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 2 g Fiber; NetCarb12; 4 g Sugar; 67 mg Calcium; 2 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Leek Recipes
Top of Page
Home

Lettuce Nutrition Estimate

Estimate per 1/4 pound iceberg lettuce:
11 Cal (8% from Fat, 26% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 2 g Sugar; 23 mg Calcium; 0 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound red leaf lettuce:
18 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound green leaf lettuce:
17 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 41 mg Calcium; 1 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound romaine lettuce:
19 Cal (13% from Fat, 24% from Protein, 63% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound butter lettuce:
15 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 40 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Lettuce Recipes
Top of Page
Home

Lima Bean Nutrition Estimate

Estimate per 1/4 pound frozen baby (variety) lima beans:
Per Serving: 150 Cal (3% from Fat, 23% from Protein, 75% from Carb); 9 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 28 g Carb; 7 g Fiber; NetCarb21; 0 g Sugar; 40 mg Calcium; 3 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points

Estimate per 1/4 pound frozen fordhook (variety) lima beans:
Per Serving: 120 Cal (3% from Fat, 24% from Protein, 73% from Carb); 7 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 6 g Fiber; NetCarb16; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 66 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points

Lima Bean Recipes
Top of Page
Home

Murshroom Nutrition Estimate

Estimate per 1/4 pound raw button mushrooms:
Per Serving: 25 Cal (11% from Fat, 44% from Protein, 46% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 3 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw enoki mushrooms:
Per Serving: 39 Cal (9% from Fat, 23% from Protein, 68% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 0 g Sugar; 1 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw oyster mushrooms:
Per Serving: 42 Cal (10% from Fat, 36% from Protein, 54% from Carb); 5 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 3 g Fiber; NetCarb4; 0 g Sugar; 7 mg Calcium; 2 mg Iron; 35 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound crimini mushrooms:
Per Serving: 25 Cal (3% from Fat, 37% from Protein, 60% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 2 g Sugar; 20 mg Calcium; 0 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Mushroom Recipes
Top of Page
Home

Okra Nutrition Estimate

Estimate per 1/4 pound raw okra:
Per Serving: 35 Cal (2% from Fat, 22% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 1 g Sugar; 92 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Okra Recipes
Top of Page
Home

Onion Nutrition Estimate

Estimate per 1/4 pound raw onion:
Per Serving: 48 Cal (2% from Fat, 8% from Protein, 90% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 5 g Sugar; 25 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Onion Recipes
Top of Page
Home

Parsnip Nutrition Estimate

Estimate per 1/4 pound raw parsnips:
Per Serving: 85 Cal (3% from Fat, 6% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 6 g Fiber; NetCarb14; 5 g Sugar; 41 mg Calcium; 1 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Parsnip Recipes
Top of Page
Home

Pea Nutrition Estimate

Estimate per 1/4 pound raw green peas:
Per Serving: 92 Cal (4% from Fat, 26% from Protein, 70% from Carb); 6 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 6 g Fiber; NetCarb10; 6 g Sugar; 28 mg Calcium; 2 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw sugar snap peas or snow peas:
Per Serving: 48 Cal (4% from Fat, 26% from Protein, 70% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 5 g Sugar; 49 mg Calcium; 2 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Pea Recipes
Top of Page
Home

Potato Nutrition Estimate

Estimate per 1/4 pound raw russet (what's usually baked) potato with skin:
Per Serving: 90 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 1 g Fiber; NetCarb19; 1 g Sugar; 15 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw red potatoes with skins:
Per Serving: 82 Cal (2% from Fat, 10% from Protein, 88% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 2 g Fiber; NetCarb16; 1 g Sugar; 11 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw whote potatoes with skins:
Per Serving: 79 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 3 g Fiber; NetCarb15; 1 g Sugar; 10 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Potato Recipes
Top of Page
Home

Pumpkin Nutrition Estimate

Estimate per 1/4 pound raw pumpkin:
Per Serving: 29 Cal (3% from Fat, 13% from Protein, 84% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 2 g Sugar; 24 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1 cup canned pumpkin puree:
Per Serving: 21 Cal (6% from Fat, 11% from Protein, 82% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 16 mg Calcium; 1 mg Iron; 148 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Pumpkin Recipes
Top of Page
Home

Radicchio Nutrition Estimate

Estimate per 1/4 pound radicchio:
Per Serving: 26 Cal (9% from Fat, 22% from Protein, 69% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Radicchio Recipes
Top of Page
Home

Radish Nutrition Estimate

Estimate per 1/4 pound raw radishes:
Per Serving: 18 Cal (5% from Fat, 16% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 28 mg Calcium; 0 mg Iron; 44 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Radish Recipes
Top of Page
Home

Rhubarb Nutrition Estimate

Estimate per 1/4 pound raw rhubarb:
Per Serving: 24 Cal (8% from Fat, 15% from Protein, 77% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 1 g Sugar; 98 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Rhubarb Recipes
Top of Page
Home

Rutabaga Nutrition Estimate

Estimate per 1/4 pound raw rutabaga:
Per Serving: 41 Cal (5% from Fat, 12% from Protein, 83% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 6 g Sugar; 53 mg Calcium; 1 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Rutabaga Recipes
Top of Page
Home

Spinach Nutrition Estimate

Estimate per 1/4 pound raw spinach:
Per Serving: 26 Cal (12% from Fat, 39% from Protein, 49% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 0 g Sugar; 112 mg Calcium; 3 mg Iron; 90 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Spinach Recipes
Top of Page
Home

Summer Squash Nutrition Estimate

Estimate per 1/4 pound raw zucchini:
Per Serving: 18 Cal (8% from Fat, 24% from Protein, 67% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 17 mg Calcium; 0 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw crookneck squash:
Per Serving: 22 Cal (10% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 24 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0

Summer Squash Recipes
Top of Page
Home

Sweet Potato Nutrition Estimate

Estimate per 1/4 pound raw sweet potato:
Per Serving: 86 Cal (1% from Fat, 8% from Protein, 91% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 3 g Fiber; NetCarb17; 4 g Sugar; 34 mg Calcium; 1 mg Iron; 15 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Sweet Potato Recipes
Top of Page
Home

Tomatillo Nutrition Estimate

Estimate per 1/4 pound raw tomatillo:
Per Serving: 36 Cal (25% from Fat, 11% from Protein, 64% from Carb); 1 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 8 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Tomatillo Recipes
Top of Page
Home

Tomato Nutrition Estimate

Estimate per 1/4 pound raw tomatoes:
Per Serving: 24 Cal (12% from Fat, 14% from Protein, 74% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 6 mg Calcium; 1 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound cherry tomatoes:
Per Serving: 22 Cal (11% from Fat, 14% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 5 mg Calcium; 0 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound 'fresh' sun-dried tomatoes (i.e., not dessicated, no oil):
Note: 1/4 pound = about 23 halves
Per Serving: 293 Cal (9% from Fat, 18% from Protein, 73% from Carb); 16 g Protein; 3 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 63 g Carb; 14 g Fiber; NetCarb 49; 43 g Sugar; 125 mg Calcium; 10 mg Iron; 2376 mg Sodium; 0 mg Cholesterol; Weight Watchers 5 points

Tomato Recipes
Top of Page
Home

Turnip Nutrition Estimate

Estimate per 1/4 pound raw turnip:
Per Serving: 32 Cal (3% from Fat, 12% from Protein, 85% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 34 mg Calcium; 0 mg Iron; 76 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Turnip Recipes
Top of Page
Home

Winter Squash Nutrition Estimate

Estimate per 1/4 pound raw acorn squash:
Per Serving: 45 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 12 g Carb; 2 g Fiber; NetCarb10; 0 g Sugar; 37 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw hubbard squash:
Per Serving: 45 Cal (10% from Fat, 17% from Protein, 74% from Carb); 2 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 0 g Fiber; NetCarb10; 0 g Sugar; 16 mg Calcium; 0 mg Iron; 8 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw butternut squash:
Per Serving: 51 Cal (2% from Fat, 8% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 2 g Fiber; NetCarb11; 2 g Sugar; 54 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw "all varieties" (as defined by the USDA) winter squash:
Per Serving: 39 Cal (3% from Fat, 10% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 32 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Winter Squash Recipes
Top of Page
Home

reade more...

Pages

15-BEAN SOUP

BROCCOLI with SAUTÉED GARLIC