Paleo Bread

Ingredients:

• 2 large plantains, peeled and broken into chunks
• 2 eggs
• 1 Tbsp olive oil, or more to taste
• sea salt to taste

Directions:

1. Preheat oven to 350 degrees F. Line a baking sheet with a silicone baking mat or parchment paper. 

2. Blend plantain, eggs, olive oil, and salt in a food processor until smooth, scraping down sides occasionally. Spread plantain mixture into a rectangle about 1/2 inch thick onto the prepared baking sheet; sprinkle salt over the top. 

3. Bake in the preheated oven until bread is lightly browned and holds together, about 15 minutes. Cool on pan for about 5 minutes before slicing with a pizza cutter. 

Makes about 6 servings

Nutrients Per Serving:

Calories: 114

Protein: 2.6 g

Fat: 4 g

Carbohydrate: 19.1 g

Fiber: 1.4 g

Sodium: 62 mg

Potassium: 317 mg

Choclate Chia Pudding Cups

*Good for after phase 5 when chia can be added back into diet.


Ingredients:

• 3 cups milk (cows, almond, coconut, rice, soy, hemp...)
• 1/2 cup chia seeds
• 1/3 cup honey or maple syrup
• 1/4 cup unsweetened cocoa powder
• Pinch of salt

Directions
     1. Whisk together all ingredients until well combined. Refrigerate pudding until thick- about 3 hours.
     2. Stir the mixture well, then spoon the pudding into individual serving cups. Cover and chill in fridge until ready to eat.


Makes 12 pudding cups (4 ounces each)


Nutrients per serving (using cows milk):
Calories: 83
Protein: 3.4 g
Fat: 3.2 g
Carbohydrate: 14 g
Fiber: 2.3 g
Sodium: 41 mg
Potassium: 100 mg

Lentil Soup

Ingredients

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red and/or green lentils, well rinsed
• 2 quarts water or broth
• Pinch of thyme or any herbs of your choice
• salt to taste

Directions:


Combine first 6 ingredients and bring to a boil. Add seasonings. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes. Puree half of the soup in a blender if you prefer a creamy soup.


Makes about 4 servings
Nutrients per serving:
Calories: 286
Protein: 19 g
Fat: 1 g
Carbohydrate: 51 g
Fiber: 24 g
Sodium: 51 mg
Potassium: 915 mg
Phosphorus: 354 mg

Grain Free Crepes or Tortillas

Ingredients:

• 6 large eggs
• 1 cup unsweetened almond milk (or other allowed milk)
• 3 Tbsp coconut flour, sifted
• 2 tsp coconut oil, melted
• 1 tsp arrowroot powder (or tapioca flour/starch)
• 1/4 tsp sea salt
• coconut oil or butter for pan

Directions

1. Whisk the crepe ingredients in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again.
2. Heat a crepe pan or skillet with enameled surface over medium-high heat
3. Pour ¼ cup of the batter into the hot pan, turning the pan in a circular motion with one hand so to spread the batter thinly around the pan. Alternatively, use a spatula to quickly spread the batter. Fill any open spots with a drop of batter to make sure the pan is fully covered.
4. Cook for 1 minute until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15 seconds and turn out on a plate.
5. Continue with the remaining batter, stacking the crepes on a plate as you work. Add a little more oil to the pan every 3-4 crepes or if they begin to start sticking.

Nutrients Per Crepe (makes about 10 crepes)
Calories: 67
Protein: 4.3 g
Fat: 4.4 g
Carbohydrate: 1.8 g
Fiber: 0.8 g
Sodium: 108 mg
Potassium: 57 mg


Recipe Source: http://againstallgrain.com/2013/01/26/crepes-grainfree-paleo/

Watermelon Pineapple Popsicles

Ingredients:

• 3/4 cup coconut water or fruit juice, divided
• 1 tsp gelatin (or agar agar powder)
• 2 cups watermelon chunks
• 2 cups pineapple chunks
• 2 tsp honey, divided

Instructions:

1.  Pour1/4 cup of the coconut water into a bowl. Sprinkle gelatin overtop and let it bloom (soften) for 10 minutes.
2. Bring the remaining 1/2 cup to a boil then pour into the bowl. Whisk until all the gelatin is dissolved.
3. In a blender puree the watermelon chunks with half the gelatin liquid and 1 tsp of honey. Pour into popsicle molds, filling them halfway.
4. Rinse the blender, then puree the pineapple chunks with the remaining gelatin liquid and honey. Slowly drizzle the pineapple mixture into the molds. This mixture is a bit more dense than the watermelon mixture, so it will slightly displace the watermelon, creating a swirl effect.
5. Place the lids and sticks into the molds, then freeze for 6 hours or until hard.
6. Unmold the popsicles, run them under warm water for 5 seconds or until the popsicle come out easily.

Nutrients Per Popsicle (recipe makes about 8 popsicles)
Calories: 41
Protein: 1 g
Fat: 0 g
Carbohydrate: 10 g
Fiber: 1 g
Sodium: 25 mg
Phosphorus: 12 mg
Potassium: 144 mg\




http://againstallgrain.com/2014/07/12/watermelon-pineapple-ice-pops/

Rainbow Salad with Avocado Basil Dressing

Salad Ingredients:

• 1 large head romaine lettuce
• 1/2 small head of red cabbage
• 8 oz cherry tomatoes
• 1 english cucumber
• 1 yellow bell pepper
• optional: garbanzo beans, black beans, corn, fresh herbs..

Dressing Ingredients:

• 1 avocado
• juice from 1 lemon
• 3/4 cup lightly packed fresh basil
• 1-2 cloves garlic
• 1 tsp honey/agave
• 1/4 cup olive oil
• 1/4 cup water
• 2 Tbsp white wine vinegar
• 1/4 tsp salt

Directions:

Make dressing: place all dressing ingredients in blender and blend until smooth. Taste and add more lemon or seasonings if necessary. Place in fridge to let flavors mingle while you make the salad. 

Chop all vegetables and place in a large bowl and toss to combine. Top with dressing and serve. 

Makes about 6 servings

Nutrients Per Serving (311 g)

Calories: 192

Protein: 2.7 g

Fat: 15 g

Carbohydrate: 14 g

Fiber: 5 g

Sodium: 116 mg

Potassium: 560 mg

Recipe source: http://www.thegardengrazer.com/2014/03/rainbow-chopped-salad-with-avocado.html

Quinoa Flour Muffins

Ingredients

·         2 cups quinoa flour

·         2 ½ tsp aluminum-free baking soda

·         1 tsp white vinegar

·         ½ tsp sea salt

·         4 Tbsp allowed oil or mango puree

·         1 cup allowed milk

·         2 eggs, or 2 Tbsp tapioca flour or ground flax seed mixed with 6 Tbsp warm water, or 2 mashed banana, or other safe egg substitute

·         ½ cup maple syrup or other allowed sweetener

·         2 cups dried cranberries or other dried or frozen fruit, berry, or nuts

Directions

1.       Preheat oven to 375 degrees F. Line muffin tin with paper muffin cups.

2.       Mix together the flour, baking soda, and salt in a large bowl and set aside.

3.       Whisk together the milk or water, oil or fruit puree, eggs or egg substitute, maple syrup in a smaller bowl and add to the dry mixture. Stir well. The batter will be very thick.

4.       Add the berries and/or nuts and fold into the batter.

5.       Ladle the batter evenly between 12 cups. Bake for 22-25 minutes until the tops are golden brown and a wooden toothpick inserted comes out clean. Move to a wire rack to cool completely before storing or freezing.

Nutrients Per Muffin (Nutrients will vary based on ingredients used):

Calories: 189

Protein: 4 g

Fat: 7 g

Carbohydrate: 27 g

Fiber: 2 g

Sodium: 364 mg

Potassium: 62 mg

Recipe source: elizabethyarnell.com/effortlesseating/2014/03/gluten-free-quinoa-muffins

Zucchini Italiano

Ingredients:

·         6 small zucchini, cut into ¼ inch slices

·         2 Tbsp butter

·         1 cup water or milk

·         3 Slightly beaten eggs

·         1 tsp sat

·         2 tsp basil

Directions:

Put zucchini in 1 ½-qt casserole. Dot with butter. Bake at 400 degrees for 15 minutes. Combine and pour remaining ingredients over zucchini. Set casserole in a shallow pan with one inch hot water. Bake at 350 degrees for 40 minutes or until knife comes out clean.

Makes about 3 servings

Nutrients Per Serving (using water instead of milk)

Calories: 177

Protein: 9.2 g

Carbohydrates: 8 g

Fiber: 2.6 g

Fat: 13 g

Sodium: 869 mg

Potassium: 690 mg

Phosphorus: 188 mg

Miso-Lime Sweet Potato Dip

Ingredients:

·         2 medium sweet potatoes (1 ¼ lb)

·         2 Tbsp white miso paste (optional)

·         2 Tbsp lime juice (optional)

·         1 tsp grated fresh ginger

·         ½ tsp grated lime zest, plus more for garnish (optional)

Directions:

1.       Pierce sweet potatoes with fork, and microwave 7 to 10 minutes, or until soft. (or bake 1 hours in 400 degree oven). Cool sweet potatoes 10 minutes, or until easy to handle, and then halve and coarsely chop (leave skins on).

2.       Transfer chopped sweet potatoes to food processor, add remaining ingredients, and pulse until smooth, adding up to 2 Tbsp water, if necessary to achieve desired consistency. Season with salt and pepper, if desired. Serve warm or at room temperature, garnish with lime zest, if using.

Makes 2 cups

Nutrients per serving (serving size 2 Tbsp)

Calories: 32

Protein: <1 g

Fat: <1 g

Carbohydrate: 7 g

Fiber: 1 g

Sodium: 78 mg

Potassium: 60 mg

Phosphorus: 10 mg

Orange and Almond Cake

Ingredients:

• 2 large oranges (preferably seedless)
• 6 eggs
• 1 1/2 cup ground almonds
• pinch of salt
• 1 cup sugar
• 1 tsp baking powder
• GARNISH: thin slices of peeled orange sprinkled with confectioners sugar and a touch of cinnamon, or fresh raspberries. Serve with whipped cream.

Directions:

Wash the oranges and boil them in water to cover, without peeling, until very soft, 30 minutes or more. 

Drain, cool, cut into quarters, and remove the seeds, if any. Process the oranges to a fairly fine puree in a blender or food processor or by putting them through a meat grinder. Don't make too fine. The little bits of skin, which will not be at all bitter after the long boiling, are pleasant to bite on. 

Beat the eggs in a bowl until thick, then add the ground almonds, salt, sugar, baking powder, and orange puree, and mix well. 

Pour into a deep 9-inch cake pan that has been buttered and floured, and bake in a 400 degree oven for 1 hour or longer, until firm to the touch when pressed with the tip of your finger. 

Remove the pan to a rack, allow the cake to cool, then turn it out of the pan onto a serving dish. Serve garnished with orange slices or berries, and whipped cream. 

Serves 8

Nutrients Per Serving:

Calories: 274

Protein: 8.8 g

Fat: 12.6 g

Carbohydrate: 35 g

Fiber: 3.3 g

Sodium: 112 mg

Potassium: 255 mg

Phosphorus: 176 mg

Recipe Source: The Pleasures of Cooking, September/October 1981, pg 44

Blueberry Banana Oatmeal Bread

Ingredients:

• 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
• 2 tsp baking powder
• 1 tsp sea salt
• 1/3 cup brown sugar or allowed sweetener 
• 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
• 3 extra ripe bananas mashed 
• 1/2 cup unsweetened applesauce
• 1/3 cup unsweetened almond milk
• 1 cup frozen blueberries

Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)

Calories: 112

Protein: 2.5 g

Fat: 1.5 g

Carbohydrates: 23.6 g

Fiber: 3 g

Sodium: 164 mg

Recipe source: thereallife-rd.com 

Creamy Cauliflower Sauce

Ingredients:

• 8 large garlic cloves, minced
• 2 Tbsp butter
• 5-6 cups cauliflower florets
• 6-7 cups vegetable broth or water
• 1 tsp salt (more to taste)
• 1/2 tsp pepper (more to taste)
• 1/2 cup milk (more to taste, can use unflavored almond/soy/rice milk)

Directions:

1. Garlic: saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned. Remove from heat and set aside.

2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. 

3. Puree: Use a slotted spoon to transfer the cauliflower pieces to a food processor or blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce to be. You may have to do this in batches depending on the size of your food processor/blender. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Use as a pasta/pizza sauce or add to rice.

Serving size: 1/2 cup (recipe makes about 10 servings)

Nutrients Per Serving:

Calories: 52

Protein: 2 g

Fat: 3 g

Carbohydrate: 7 g

Fiber: 2 g

Sodium: 588 mg

Potassium: 212 mg

Phosphorus: 43 mg

recipe source: http://pinchofyum.com/creamy-cauliflower-sauce

Creamy Avocado Sauce

Ingredients:

• 1 medium, ripe avocado
• 1/2 lemon, juiced
• lemon zest
• 2-3 cloves of garlic
• 1/2 tsp salt, or to taste
• 1/4 cup fresh basil (optional)
• 2 Tbsp extra virgin olive oil

Directions:

Place garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Add the pitted avocado, basil, and salt. Process until smooth and creamy.

Serves about 3 if mixed with pasta, can also be used as a sandwich spread.

Nutrition Facts Per Serving (based on 3 servings)

Calories: 162

Protein: 1 g

Fat: 16 g

Carbohydrate: 6 g

Fiber: 3 g

Sodium: 392 mg

Potassium: 258 mg

Phosphorus: 30 mg

Cauliflower Crust Pizza

Ingredients:

• 1 cup cooked, riced cauliflower (see directions below)
• 1 cup shredded mozzarella cheese (parmesan could also work)
• 1 egg, beaten
• 1 tsp dried oregano
• 1/2 tsp minced garlic
• 1/2 tsp salt
• olive oil (optional)
• pizza sauce, cheese, toppings

Directions:

Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to a food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it (you can also use a cheese grader). Place the "riced" cauliflower in a microwave safe bowl and microwave for about 8 minutes (you don't need to add water).

One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week. 

To make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet). In a medium bowl, stir together 1 cup cauliflower, beaten egg, and mozzarella. Add oregano, minced garlic, and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9" round.

Bake at 450 degrees for 15 minutes

Remove from oven and let cook for awhile. This helps make the crust more solid. 

To make the pizza:

add sauce, toppings, and cheese. Place under a broiler at high heat just until cheese is melted (approx. 3-4 min). Toppings need to be pre-cooked since you are only broiling for a few minutes. 

Nutrition facts for entire crust (no toppings):

Calories: 518

Fat: 28 g

Protein: 44 g

Carbohydrate: 27 g

Fiber: 11 g

Sodium: 1955 mg

Potassium: 1447 mg

Phosphorus: 872 mg

Recipe source: http://www.onegoodthingbyjillee.com/2012/08/the-astonishing-cauliflower-pizza-crust-you-have-to-taste-it-to-believe-it.html

You can also make this dairy free version of cauliflower pizza crust: http://www.theluckypennyblog.com/2013/05/the-best-dairy-free-cauliflower-pizza.html

Moroccan Chickpeas and Zucchini

Ingredients:

• 1 tsp olive oil
• 1 small yellow onion, sliced thinly
• 4 cloves garlic, minced
• 1 Tbsp minced fresh ginger
• 1/2 tap red pepper flakes
• 2 bay leaves
• 1 tsp ground cumin
• 1 tsp coriander
• generous pinch of ground cinnamon
• 1/2 tsp salt
• 2 cups vegetable broth
• 1 cup baby carrots
• 2 zucchini, sliced into 1/4-inch-thick half-moons
• 1 (24 ounce) can whole tomatoes
• 2 (16 ounce) cans chickpeas, drained and rinsed
• 3 tbsp chopped fresh mint, plus a little extra for garnish

Instructions

1. Prehead a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minuts. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

2. Add the remaining spices and salt, and saute for about 30 seconds.

3. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

4. Cover the pot and bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serves about 6

Nutrients per serving:
Calories: 230
Fat: 2.5 g
Protein: 10 g
Carbohydrates: 45 g
Fiber: 10 g
Sodium: 1010 mg

Recipe Source: Appetite for Reduction by Isa Chandra Moskowitz

Two Ingredient Pancakes

Sweet Potato Pancakes:

Ingredients:

• 3 eggs
• 1 cup sweet potato (boiled or baked without skin)

Directions:

Combine sweet potatoes and eggs and mix. Mixture will be a little lumpy and it is okay if it is not perfectly combined. Pour onto a greased pan and cook on low heat. Flip when the edges are completely cooked.

Makes about 4 medium sized pancakes

Nutrients Per Pancake
Calories: 115
Fat: 3.75 g
Protein: 5.5 g
Carbohydrate: 14.5 g
Fiber: 2 g
Sodium: 75 mg
Potassium: 241 mg
Phosphorus: 97.5 mg

Banana Pancakes:

Ingredients:

• 3 eggs
• 1 medium ripe banana

Directions:

Beat eggs together and then mix in banana. Mixture will be lumpy. Pour onto a heated pan and cook on low heat. Flip once bubbles appear or edged become cooked.

Makes 4 medium sized pancakes

Nutrients per Pancake:
Calories: 79.5
Fat: 3.75 g
Protein: 4.75 g
Carbohydrate: 6.75 g
Fiber: 0.75 g
Sodium: 18 mg
Potassium: 122 mg
Phosphorus:78 mg

No Bake Chocolate Macroons

Ingredients:

• 1 banana, mashed
• 1/4 cup coconut oil, melted
• 1/4 cup pure maple syrup (or honey, rice syrup)
• 1/2  tsp vanilla
• 6 Tbsp cocoa powder, sifted
• 1.5 cups unsweetened shredded coconut
• 1 Tbsp chia seeds (optional)

Directions:

1. In a medium mixing bowl, mash the banana until most of the clumps are gone. Stir in the melted coconut oil, maple syrup, and vanilla.


2. Sift in the cocoa powder and stir until combined. Now stir in the coconut and optional chia seeds.

3. Line a baking sheet with parchment paper or a non-stick mat. Using a spoon or retractable ice cream scooper, scoop rounds onto the sheet. Place sheet in the freezer for around 20 minutes, or until macaroons are firm. Store in the freezer until ready to enjoy. They will soften at room temperature.

Makes about 12 cookies

Nutrients per cookie:
Calories: 137
Protein: 1.3 g
Fat: 9 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 35 mg
Potassium: 140 mg
Phosphorus: 5 mg

recipe source: http://ohsheglows.com/2013/03/18/no-bake-chocolate-macaroons-2/

Almond Butter Chocolate Chip Cookies

Makes about 24 cookies

Ingredients:

• 1 cup unsalted almond butter, stirred well
• 3/4 cup cane sugar or allowed sweetener
• 1 large egg
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 3 oz dark chocolate (70% cocoa or greater), broken into small pieces

Directions:
1. Prehead oven to 350 degrees F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.

2. Drop dough by rounded tablespoonfuls onto parchment lined baking sheets. Bake for 10-12 minutes, or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cook for 15 more minutes.

Nutriton Facts Per Cookie:
Calories: 113
Protein: 2 g
Fat: 8 g
Carbohydrate: 10 g
Fiber: 1 g
Sodium: 57 mg
Potassium: 115 mg
Phosphorus: 70 mg

Recipe Source: www.cleaneatingmag.com

Raw Brownies (made with dates!)

Ingredients:

• 1 cup pecans
• 1 cup dates
• 5 Tbsp raw cocoa powder
• 4 Tbsp shredded unsweetened coconut
• 2 Tbsp honey or agave nectar
• 1/4 tsp sea salt

Directions

1. Place pecans in your food processor and process until the pecans become small and crumbly.

2. Add dates to the pecans and process until the mixture sticks together and the dates are well processed. 

3. Add the remaining ingredients and process again until the mixture becomes a chocolaty brown color. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)

4. Dump mixture into your brownie dish or small cake pan and press down firmly using clean hands. 

5. Refrigerate for a couple of hours then serve. 

Makes about 8 brownies

Nutrition Facts Per Brownie

Calories: 193

Protein: 3 g

Carbohydrates: 23 g

Fat: 13 g

Fiber: 4 g

Sodium: 75 mg

Potassium: 248 mg

Phosphorus: 80 mg

Recipe source: http://www.therawtarian.com/raw-brownie-recipe

Deluxe Buckwheat Almond Cake

Ingredients:

• 1 1/2 cups skin-on sliced almonds
• 3/4 cup unsalted butter, softened
• 3/4 cup sugar, divided
• 4 eggs, separated
• 2 tsp vanilla extract
• 1/8 tsp salt
• 1/2 cup light buckwheat flour
• 1/2 cup raspberry preserves
• 1 Tbsp confectioners sugar

Directions:

Oil bottom of a 9 x 1 1/2 inch round cake pan and line with wax paper. Finely grind almonds in food processor, belnder or nut chopper. In a large bowl, cream butter and 6 tablespoons of sugar. Beat in yolks, one at a time. Stir in vanilla and almonds. In medium bowl, beat egg whites and salt to soft peaks; gradually add remaining sugar, beating until soft, glossy peaks form. Lightly fold 1/4 beaten whites into batter. Sift 1/4 flour over batter; combine lightly. Alternately add remaining whites and flour in this manner. Pour batter into pan. Bake at 350 for 30 minutes or until tester inserted into center comes out clean. Cool on rack 10 minutes; remove from pan. When cool, slice horizontally into 2 layers. Place bottom layer, cut side up, on plate; spread with preserves. Top with remaining layer, cut side down. Sprinkler with confectioners sugar.

Nutrition facts per serving (Makes 11 servings)
Calories: 311
Protein: 6 g
Carbohydrates: 27 g
Fat: 21 g
Fiber: 2.4 g
Sodium: 62 mg
Potassium: 271 mg
Phosphorus: 129 mg

Recipe source: The Birkett Mills Buckwheat Cookbook