For comparison, a 3.5
oz serving of carrots have 210 units per serving, Plums 949... and Amazing Grass's Green SuperFood ORAC?
A small, 6
oz serving of fruit - flavored yogurt can pack 22 - 30 grams of sugar... NOT a good way to start your day!
For example, a 6
oz serving of chicken gives you about 6.6 grams of BCAAs.
Again, while it is certainly true that the richest sources of potassium are non-keto foods like peas and beans, there is plenty of potassium in keto - friendly foods like nuts and even fresh meats (a 4
oz serving of cooked meat contains over 400 mg of potassium).
For dinner, I eat one 6
oz serving of fish (salmon or flounder).
A 3
oz serving of beef liver gives you more than your daily needs of vitamin A, vitamin B12, riboflavin, and copper and is also a great source of niacin, thiamin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, manganese, and selenium.
Fish and Seafood: Three ounces of clams (approximately 20 small) contain more than 10 times the daily recommended amount of B12, which is essential for proper nervous system function, while one 3 -
oz serving of salmon or rainbow trout provides nearly 100 % of your daily B12 needs.
An 8
oz serving of milk (even chocolate milk) provides 30 % of the daily value (DV) for calcium, 25 % of the DV for Vitamin D, 16 % DV for protein, 11 % DV for potassium, 10 % DV for Vitamin A, 26 % DV for Vitamin B2, 10 % Vitamin B3, 22 % Vitamin B12, and 25 % DV for phosphorus, making milk one of the most nutrient - dense foods, the very opposite of a «junk food» like soda.
Which is less ethanol than a 1.5
oz serving of vodka or some other 80 proof liquor.
There are other dietary sources significantly more robust in Omega - 3s; for example, a 4 -
oz serving of wild salmon has 2 full grams.
2 — 4 - 6
oz servings of fish 1 cup Cooked brown rice — I have done my food prep already so I've got some germinated brown rice already made 1 zucchini, diced 8 - 10 cherry tomatoes, halved fresh lemon fresh basil Sea salt and pepper to taste
it is recommended to get 6 one -
oz servings of grains (3 from whole grains) daily for fiber and antioxidants.
So if a child is drinking 2 8
oz servings of orange juice, that's the equivalent to 13 teaspoons of sugar right there!
Not exact matches
In a single 3.5
oz serving, avocados will have you exceed the daily recommended value
of folate, potassium, vitamin K, C, B5, B6, and E.
Easy Slow Cooker Bean Soup Print Prep time 5 mins Cook time 30 mins Total time 35 mins Author: A. N. Flitter Recipe type: Soup Cuisine: Vegan
Serves: 8 Ingredients 1 clove Garlic, minced 1 Onion, diced 1 tbsp Yellow Mustard 1 tbsp Hot Sauce 1 tbsp Chili Powder 1 tsp Cumin 1/2 tsp Salt 1/4 tsp Pepper 3 15
oz cans
of Beans (variety), undrained 1 can Diced Tomatoes with Chilis 1 1/2 cups Vegetable Broth Instructions Add the garlic, onion, mustard, hot sauce, and spices to the slow cooker.
Meal Size: Hungry - Single (
Serves 1 - 2) Net Wt: 2.5
oz (71 g) Calories / Ounce: 118 Requires: Boiling Water (Cook) Ready In: 10 Mins Prepared Size: 2 cups prepared Nutrition Per 2.5
oz: Calories: 296 kcal (1238 kJ) Fat: 4g Carbs: 69g Protein: 13g Sodium: 730 mg Preparation: Bring 1.5 to 2 cups
of water to boil (use less water for thicker soup).
Easy Whole Wheat Orzo Greek Salad Recipe Type: Salad & Side Dish Cuisine: Greek Author: Confessions
of A Mother Runner Prep time: 10 mins Cook time: 15 mins Total time: 25 mins
Serves: 8 Quick, easy, healthy Vegetarian Orzo Greek Salad Ingredients 8
oz package
of Whole Wheat Orzo 12 - 16
oz of Campari or sweet... [Read more...]
Meal Size: Hungry - Single (
Serves 1 - 2) Net Wt: 4.0
oz (113g) Calories / Ounce: 109 Requires: Cold Water (No Cook) Ready In: 10 Mins Prepared Size: 1.5 cups Nutrition Per 4.0
oz: Calories: 435 kcal (1820 kJ) Fat: 12g Carbs: 78g Protein: 10g Sodium: 67 mg Preparation: Add contents
of the package to 1.25 cups
of cold (or hot) water.
Ingredients (
Serves 4) 2 poblano peppers, cut in half lengthwise and seeds removed 1 can lump crab meat, drained 1 cup
of my famous corn salsa (or store bought corn salsa) 1/2 cup chopped cilantro 1 clove garlic, minced 2 cups cooked yellow rice 2
oz shredded cheddar cheese 2
oz shredded pepper jack cheese 4
oz pepper jack cheese, sliced
Recipe for Healthy Asparagus Soup
Serves 6 Ingredients: 1 tablespoon olive oil 1 small onion, diced 1 leek, white and light green parts, sliced medium 2 large celery stocks, diced small 1 teaspoon kosher salt or more to taste, used in increments Fresh finely ground black pepper to taste 2 large sprigs
of tarragon, tear the leaves off 4 cups low sodium chicken broth, used in increments 1-1/2 to 1-3/4 pounds fresh asparagus (about 2 bundles from the market or 2 - 12
oz packages from Trader Joes) 1/4 cup water Croutons or parmesan cheese for
serving
Here's what you need: 5 Minute Kale Pomegranate Parmesean Salad Recipe Type: Salad Author: Confessions
of A Mother Runner Prep time: 5 mins Total time: 5 mins
Serves: 2 - 4 5 min kale salad Ingredients - bag
of pre cut, pre washed Kale
of your choice chopped -2
oz Parmesean Cheese -1 package
of ready to eat... [Read more...]
Entire recipe makes 4
servings Serving size is about 4 oz chicken with taco shell and toppings of choice Each serving = 5 Smart Points PER SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4
Serving size is about 4 oz chicken with taco shell and toppings of choice Each serving = 5 Smart Points PER SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4
Serving size is about 4
oz chicken with taco shell and toppings
of choice Each
serving = 5 Smart Points PER SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4
serving = 5 Smart Points PER SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4
serving = 5 Smart Points PER
SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4
SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4
SERVING: 179calories; 10.9 g fat; 2.9 g saturated fat; 15.3 g carbohydrate; 2.6 g sugar; 7g protein; 3.4 g fiber
1 quart lobster stock tail meat and claws
of 1 or 2 lobsters, partially cooked (see lobster stock recipe) 2 pounds live mussels (~ 50) 3 tbsp butter, ghee, or olive oil 4 cloves garlic, minced 1 small onion, diced 1 medium carrot, peeled and chopped 2 stalks celery, chopped 4 roma tomatoes, chopped 4 sprigs fresh thyme, leaves only, chopped 4 sprigs fresh parsley, chopped 1 pinch (~ 10 strands) saffron 1/4 tsp cayenne pepper 1 6.5
oz can chopped clams salt and pepper to taste 2 tbsp chopped chives to garnish lemon slices for
serving
Stir in all 24
oz of coffee, or for single
serving mix with equal parts coffee in a small mug.
Avocados can be used in sweet, savory or snack dishes and what makes it even better is they are cholesterol - free, sodium - free and less than 1 gram
of sugar per 1
oz serving.
I mean, I guess it could be «high» if you drink a ton
of it, but in an 11
oz serving, it's not bad.
Ingredients (
serve 2) 2 small carrots, cut into julienne 2 bok choy bunch, cut each leaf along the length in half or thirds 100 g [3.5
oz] enoki mushrooms, separated into small clumps (or other mushrooms
of choice, sliced) 80 g [3
oz] firm tofu, thinly sliced 150 g [5
oz, more to appetite] homemade ramen noodles (or rice noodles, or we recommend these soba noodles) 1 tablespoon chickpea flour (or gram flour — besan) 1/2 tablespoon curry powder (
of choice) 1 teaspoon turmeric powder 200 ml coconut milk 2 teaspoons coconut oil Few dashes soy sauce (optional) Salt to taste 4 — 6 chayote / daikon radish dumplings (optional) Chopped scallions or spring onions for garnish
They contain 11g
of heart - healthy monounsaturated fat per 1
oz serving.
Nutrition: (1/3 cup
serving) 344 calories, 26 g fat (8.5 g saturated), 149 mg sodium, 25 g carbs, 5 g fiber, 7.2 g sugars, 8.4 g protein — calculated with 4
oz of cashews and 4
oz of pepitas and no extra toppings
Winter Couscous Bowl
serves 4 1/4 c. pine nuts 1 c. whole wheat couscous 2 c. water, divided 2 T. grape seed oil, divided 1 T. Habanero honey (or regular honey and a pinch
of ground red pepper) 1 t. salt, divided 1/4 t. cinnamon 2 c. sweet potatoes, peeled and cut into small cubes 12
oz.
Stuffing 1 1/2 cup / 300 g uncooked millet or white quinoa 1 large knob
of coconut oil, ghee or olive oil 2 large onions, finely chopped 9
oz / 250 g brown mushrooms, quartered 2 large stems kale, stems removed and finely chopped 3 tbsp white wine or water 1 tsp dried thyme sea salt and pepper 1 cup / 3,5
oz / 100 g cranberries (fresh, frozen or dried) 1 handful raw almonds, coarsely chopped (use pumpkin seeds for a nut free alternative) 2 stems flat - leaf parsley, finely chopped, save a little for
serving 5 1/2
oz / 150 g goat's or sheep's feta cheese (optional), save a little for
serving
4
oz fresh pasta or 1
serving dry noodles (linguine or spaghetti are good choices, use eggless for vegan) 1 - 2 tsp toasted sesame oil (or use olive or canola as an alternative) 1 Tablespoon natural peanut butter, smooth or better yet, crunchy 1 Tablespoon Low Sodium Soy Sauce 2 teaspoons Chili paste, such as sriracha juice
of a lime sesame seeds scallions (chopped green onion)
This is evident in many
of the «Ready - to
Serve» products such as Campbell's microwavable soup that comes in a 32 -
oz.
So you call for two 6
oz pieces
of chicken and then it's only 2
servings?
Nutritional Highlights: Cod is an incredibly healhty protein source... check out these stats: a 4
oz serving provides 52 %
of your daily protein need and only 119 calories.
200 g / 7
oz tender stem broccoli or kale or fine green beans (or a mixture
of all three) 200 g / 7
oz firm or extra firm tofu, pressed 30 ml / 2 tbsp soy sauce or tamari 165 g / 1 cup cooked chickpeas 2 cups rice, cooked 2 - 4 tbsp vegan yogurt, to
serve
20 g / 1/4 cup desiccated coconut 20 g / 1/4 cup blanched almond flakes + more for
serving 1 tbsp poppy seeds 2 tbsp oil (I used rice bran oil) 1 yellow onion, finely chopped 4 garlic cloves, finely chopped 30 g / 1
oz fresh ginger, finely chopped 1/2 tsp cinnamon 1 heaped tsp turmeric 8 dried curry leaves 4 green cardamom pods, seeds crushed 1 tsp ground coriander 1/4 tsp ground fennel seeds 1/8 tsp ground cloves 1/2 tsp ground cumin 1 heaped tsp garam masala 1/8 tsp grated nutmeg 1/4 - 1/2 tsp hot chilli flakes, adjust to taste about 1/2 tsp fine sea salt, adjust to taste 1 - 2 tsp maple syrup or sugar juice
of 1/2 -1 lemon or lime, adjust to taste coriander leaves for
serving
Add 2
oz which is one
serving of Oscar Mayer Selects Natural Slow Roasted Turkey Breast onto the toast.
I used 4
oz of Cabot 50 % reduced fat sharp cheddar which is 9 points for all four
servings.
Author: My Modern Cookery
Serves: 4 drinks Ingredients: 1/2 cup simple syrup (equal parts sugar and water dissolved) 1 cup ice 1/4 cup gin 1/2 cup pomegranate juice Juice
of a fresh lime 2
oz blackberry liqueur 1 cup fresh... Continue Reading →
Toss in: 2 - 4 c fresh blueberries (or frozen unthawed berries can work) 20
oz can
of blueberry pie filling 2 TBS juice frozen concentrate undiluted (apple cherry works) 1 TBS fruity wine 2 TBS lemon juice 1 tsp vanilla Stir with an over-sized
serving spoon about seven times.
The recommended
serving size for chicken breasts is 3
oz cooked (about the size
of a deck
of cards).
I played around with the
serving size (a 13.25
oz box
of spiral pasta
serves 7, which turns out to be a little over 1 1/3 cups per
serving with the added ingredients) and this turned out to be a delicious, filling, cheesy pasta dish with tangy fresh dill and salty Feta cheese creating a delicious flavor profile.
Black Rice Noodle Coconut Curry Tofu Stirfry (
serves 2 hungry people) 2
servings of black rice noodles (cook according to package directions) 1 8
oz.
Ingredients 2 tablespoons olive oil 1 onion 4 cloves garlic, diced 2 jalepenos, cut into slivers (I removed the seeds from one but left the others in) 1 small carrot, diced 4
oz white mushrooms, cut in half and then sliced 4 teaspoons chili powder 1 teaspoon cumin 1 teaspoon oregano 1 teaspoon salt 3/4 cup brown lentils 1/2 cup black lentils 1 14 -
oz can
of diced tomatoes 1/4 cup quinoa 1/2 cup bulgur wheat avocado, cheddar, and / or sour cream for
serving
1 individual
serving packets, 25g (0.88
oz) Paleo - friendly and Whole30 - approved, Vital Proteins Vanilla Collagen Creamer is the perfect complement to your morning cup
of coffee.
10 individual
serving packets, 24g (0.85
oz) each Festive, Warming, Paleo - friendly and Whole30 - approved, Vital Proteins Gingerbread Collagen Creamer is the perfect complement to your morning cup
of coffee.
Pin It Author: Krista
Serves: 4 - 6 Ingredients: Candied Pecans: 1 cup
of pecans 1 tablespoon
of sugar Arugula Salad: 6
oz.
In fact, one 3
oz cooked
serving of beef provides 50 %
of your Daily Value (25 grams)
of this important nutrient — making it an excellent source!
Serves 2 What You'll Need: + 1 piece
of 8
oz.