No 103 - Winter 2011 Special



Welcome to a special Winter 2011 edition of the newsletter which includes a section on Christmas and New Year cooking.  This edition replaces the November and December issues, and as usual I will be taking a break in January so the next newsletter will be the February 2012 issue.


Wishing you Health and Peace for 2012.





Florence Sandeman,



Winter Cooking and Recipes



Winter is upon us and although there isn't such an abundance of fruit and vegetables in season in the UK, there are still lots of other ingredients which are at their best from December to February.


Below is a full recipe to whet your appetite but I've also set up a whole new section on the main website,  Winter Cooking & Recipes   which includes a collection of specially selected recipes  using winter ingredients such as Brussels Sprouts, clams, guinea fowl, Jerusalem artichokes, mackerel, parsnips, red cabbage and walnuts plus individual ingredient pages with additional information about winter season ingredients. Here's an example - just click on the picture



Oysters are in season and at their best from October to April.  Although overfishing in the 19th century brought British native oysters to near extinction,  they are now protected by laws in an attempt to restore their numbers. They are still unfortunately, much more expensive than rock oysters.


Goose/Pheasant: Season  October to  December


Confit Pheasant with White Beans

Goose fat is an intrinsic part of this recipe but in any event, pheasant is also  in season in the UK from October to February and if you've grown your own,  haricot beans will also be in plentiful supply so this is truly a winter dish. There's also nothing to stop you using goose legs and breasts instead of pheasant.


To make the confit leg of pheasant:
Preheat an oven to 140c.

To confit the pheasant legs fully submerge the thighs in goose fat in a large roasting pan. Slowly cook the legs in the oven for 2 to 3 hours.
This will help the meat stay tender and not come out greasy.

To make the stew:
In a heavy pan heat 100ml of goose fat. Add the chopped celery, carrot, onion and garlic and sweat.

Take the rind off the bacon (but reserve as this can be added later for extra flavour in cooking) and cut it into 8 pieces. Add to the pan and brown.

Add half the chicken stock, the white wine, the thyme and the tomatoes to the pan. The rind of the bacon can be added to the dish for extra flavour. Simmer for one hour.

Meanwhile, cook the beans in water and the rest of the chicken stock until they are tender. This should take 10-15 minutes. Drain and add the beans to the pan and stir in.

Preheat an oven to 220c.

In a separate pan brown the pheasant breasts skin side down in some goose fat. Remove from the pan and place them into the stew. Add the confit pheasant legs and sprinkle with breadcrumbs over the top of the dish before returning to the oven to brown.

Remove from the heat and bake for 20 minutes until the top is crunchy and golden.

Serve at the table, making sure that everyone gets a pheasant leg, a breast and a piece of bacon.

Serves 8

Cooking and Prep Time - approx 3 hours

4 hen pheasants, cut into breasts and thighs
600g chunk of smoked streaky bacon or smoked pork
500g dried haricot beans soaked for 24 hours in water
100ml goose fat (plus about 250ml goose fat for confit legs)
1 onion
2 sticks of celery (chopped)
2 carrots (chopped)
4 cloves of garlic (chopped)
1 bunch of thyme
1 litre chicken stock
500g canned chopped tomato
100g dried breadcrumbs
1 glass of white wine

> > > More information and recipes for Goose

  Focus on . . .                               

                        Slow Cookers


Slow cookers are really handy at this time of year. Imagine coming home at the end of a hard day's work (or shopping) to the aroma of a home made casserole/stew which is ready to eat.


 Before going any further, I'd like to clear up a question relating to terminology. The term "slow cooker" is a generic name for a countertop appliance consisting of a heating element and heat proof dish (crock) housed in an outer case (often metal) and a lid which is designed to cook foods by slow, moist heat. Crock-Pot™ is the brand name of a particular manufacturer and much like the name "Hoover" has become inextricably linked with vacuum cleaners, so Crock-pot™ has become synonymous with slow cookers so, in effect, crock-pots and slow cookers are the same type of appliance  i.e. a Crock-pot™ is a slow cooker.


So why would you want to use a slow cooker ?

  • Saves money on energy as they require very little power to operate

  • Cooler Kitchen due to the lower energy used.

  • Cheaper cuts of meat can be used as the slow and long cooking time ensures the collagen in the connective tissue is broken down resulting in tender succulent meat

  • One pot cooking - cooking meat and vegetables together in the slow cooker saves on washing up. Also, if you have a removable crock, this can double up as a serving dish.

Although there are some more expensive models on the market, many are relatively cheap to buy - no more than the cost of a large saucepan.  Also, don't be put off if you are only cooking for 1 or 2 as most recipes cooked in slow cookers are ideal for freezing. Furthermore, as adapting normal casserole or stew recipes for slow cookers is really easy,  you can still have all your favourites.


For more information about choosing, buying and using slow cookers, visit these pages:-


Buying Slow Cookers

Cooking with Slow Cookers


Whilst on the subject of slow cookers, I recently came across a new range of seasonings especially for slow cookers made by Schwartz so I thought I'd try one.


  The gift of time

Schwartz Slow Cookers ‘Gift of Time’ campaign is encouraging mums to change their evening meal routine and create tasty family dishes by slow cooking, freeing up time along the way. The Schwartz Slow Cookers recipe mix range, has already blended the right herbs, spices and ingredients to help consumers prepare a delicious home-cooked meal without having to slave over a hot stove all day.

Schwartz Slow Cookers range is available in most major supermarkets and comes in approximately 35g packets for RRP £0.99. For more information about the range and for slow cooking tips, visit


In the meantime, here's my review of their Chicken in Red Wine mix. The other two shown above are Beef & Tomato casserole and a Sausage and Bean casserole.

I used a 3.5L slow cooker.

As there's only two of us, I didn't use the 8 pieces of chicken called for in the recipe just 3 thighs and 3 drumsticks as that's what came in the pack with the intention of freezing the leftovers. I didn't have any shallots so I used 1 large onion cut into 6 wedges then divided into layers. I also didn't have any mushrooms but added a large carrot and a small stick of celery which I cut into batons. I also used 4 rashers of back bacon cut into pieces.


I was very pleased to note I didn't need to add any red wine.

I browned the chicken first. Not only does it add flavour, but it looks better as it wouldn't brown in a slow cooker and I also lightly browned the other ingredients for the same reason.

The instructions on the packet said to mix the contents with 300ml/10fl.oz. of water plus 2 tbsp of tomato paste. It didn't stipulate hot/cold water. So to be on the safe side, I mixed it with just enough cold water to make a thick paste then added tomato purée and topped up with boiling water to the 450ml/15fl.oz mark. Poured over the chicken and veg in slow cooker.  I did wonder if there there was going to be enough sauce to serve but stuck to the instructions and didn't add any more liquid.

I shouldn't have worried as by the end of the cooking time (8 hours on low) there was plenty of red wine sauce to serve 4. The chicken was cooked to perfection - nice and tender but without falling to pieces. The vegetables were nice and tender too but again, not falling apart.

Taste wise,  I thought it wasn't too bad at all although I did have to add salt whilst eating it. The recipe didn't call for the addition of salt and pepper. It did have a vague wine flavour. My husband felt it was a little bland compared to my usual homemade version.


Conclusion:  If I were to use this again I would add salt and pepper and perhaps  2 or 3 generous sprigs of thyme.



 6 of the best for coughs and sneezes

I've been watching a new series on TV called Food Hospital  which focuses on food and diet being used to treat or greatly alleviate the symptoms of certain illnesses including chronic diseases such as Crohn's for which there is no cure.  The results in many cases were amazing, especially skin conditions.


It's now widely accepted that a poor diet or a diet lacking in certain foods can contribute  in making us more susceptible to illness,  so as we are in the midst of the cold and flu season, below are  6 of the best foods to eat during the winter months to help ward off the sniffles.

Chillies - eases congestion, soothes sore throat, clears sinuses and boosts the immune system

Garlic - acts as a decongestant,  kills bacteria, fights fungus,  stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production

Ginger -  helps relieve coughing and fever that often accompany colds and flu.


Sweet Peppers (Capsicums) -   good source of Vitamin C which boosts the immune system


Oysters  - contain good amounts of zinc helps develop white blood cells  essential to fight off bacteria and viruses


Sweet Potatoes - contain Beta carotene which  increases the number of infection-fighting cells, natural killer cells, and helper T-cells



  Cooking Skills . . .                               

                             Making Bruschetta


Bruschetta is an antipasto (appetizer) which originates from Italy. The name comes from the word "bruscare," which means to roast over coals. This name refers to the bread (not the toppings) which was traditionally griddled but is often now just toasted. 


Bruschetta is a great choice for parties or larger gatherings as it  can be really quick and easy to make - at its most basic it's just  bread, such as ciabatta or baguette which is cut into slices, often at an angle to create a larger surface,  grilled/griddled/toasted on both sides then  rubbed with fresh garlic and sprinkled with olive oil.


The traditional topping is freshly chopped tomatoes with fresh basil, however today many other toppings are used from meats to vegetables.

Just as an aside, Crostini which translates to "little toasts," are generally much thinner, daintier slices of bread (usually from a baguette) which are toasted until crisp then topped with various toppings including spreads, pates and cheeses.


Tips for making perfect Bruschetta

  • Use a good bread such as Italian ciabatta or French baguette although it can be stale

  • Cut slices which are about 1cm/½-inch thick

  • Cutting the slices at an angle increases the surface size and looks pleasing

  • Grill/griddle the bread  on both sides

  • Once grilled, use a freshly cut clove of garlic  to rub over one side of the bread whilst it's still warm

  • Use the best quality olive oil you can afford to drizzle over one side of the bread whilst it's still warm.

  • Don't over-saturate the bread with oil otherwise the bread will become soggy and difficult to pick up

  • Make sure your toppings are well flavoured, in particular, season freshly chopped tomatoes well with salt and pepper and perhaps balsamic vinegar

  • You can prepare the bread in advance but depending on the topping used, it is often best to assemble the finished Bruschetta shortly before serving, especially if it is quite wet, to ensure the bread doesn't get sodden and break up when handled

  • Serve at room temperature although Bruschetta made with cheese can be further grilled to melt the cheese and served warm

Here are some ideas as to toppings which can be used for Bruschetta though the options are endless:-


Brie, Tomato and Basil

Caramelised Onion with Gorgonzola

Mozzarella & Tomato

Blue cheese, pear, and walnut

Grilled Aubergine, goats cheese and basil

Sun dried tomato, capers and ricotta
Sautéed Sliced Mushroom and goat's cheese
Rocket, prosciutto, toasted pine nuts

Roasted Peppers with Pesto
Crushed White Beans,  tuna, onion & fresh thyme

Tapenade, lemon, capers and anchovy paste
Marinated artichoke hearts
Mascarpone, figs and prosciutto
Sautéed Prawns with garlic, olive oil, lemon and capers
Goat cheese and roasted red peppers

Bruschetta can be as simple or complicated as you like and can also be made more substantial and served as a main course for lunch as demonstrated in this Steak version by Andy Peters.

Steak Bruschetta with Beetroot & Lemon Mayonnaise

Serves 4
Preparation time: 10 minutes
Cooking time: (Based on a  2cm/¾inch thick steak)
Rare: 2½ minutes on each side
Medium: 4 minutes on each side
Well done: 6 minutes on each side


1. To prepare the beetroot and lemon mayonnaise; place the ingredients into a large bowl, season, mix together and chill until required.

2. In a shallow bowl mix together the thyme leaves, basil or olive oil and seasoning.  Coat the steaks on both sides with the mixture and set aside.

3. Place the ciabatta slices on a clean chopping board and rub on both sides with the garlic. Drizzle with the extra olive oil.

4. Lightly toast the slices on a prepared barbecue, turning once.

5. Cook the steaks on a prepared barbecue according to your preference. Remove from the heat, squeeze over the lime juice and set aside to rest for 5 minutes.

6. Transfer the bread slices onto 4 warmed plates and spread with a little of the mayonnaise. Garnish with a few salad leaves. Slice the steaks and arrange over the salad leaves then finish with a spoonful of mayonnaise.


For the Beetroot and Lemon Mayonnaise:
120ml/8tbsp reduced calorie mayonnaise
2 small cooked beetroot (not in vinegar), peeled and finely chopped
60ml/4tbsp freshly chopped chives
Grated zest of 1 lemon

For the Bruschetta
4 lean rib-eye, sirloin or rump steaks
60ml/4tbsp fresh thyme leaves
30ml/2tbsp basil or olive oil
Salt and freshly milled black pepper
1 ciabatta loaf, sliced
2 small garlic cloves, peeled and cut in half lengthways
Extra olive oil, for drizzling
Juice of 1 lime
1 x 100g bag salad leaves

Book Review ....

On a stick
By Matt Armendariz
Price £16.99 | ISBN
978-1594744891  | Paperback: 184 pages | Published May 2011

If ever there was truth in a saying, the graphic used for the front of this book proves the phrase "never judge a book by its cover".  Not only is it a dull picture but it's not the most exciting recipe either  (breakfast pancake dogs).  BUT it totally belies what is, as far as I am concerned, a little gem of a book which has many  interesting and unusual recipes and ideas.


As the name implies,  the book concentrates on foods  which are served on a skewer of some kind or another which is particularly useful for the impending party season.

To start there are very short chapters on the types of sticks which can be used, from small cocktail sticks to long skewers. It even includes more unusual sticks such as rosemary sprigs and, if you are lucky enough to be able to get it, sticks made from sugarcane, plus ideas for dips and sauces to serve as accompaniments which is particularly handy as it gives an idea as to which dips or sauces go with particular foods.

The recipes are divided  into two main sections - savoury and sweet - with full colour photography for every recipe.

The savoury section has 50 recipes covering main ingredients including vegetarian, fish, poultry and meats with a selection of hot and cold recipes. There are the usual suspects such as satay plus some many off the wall recipes which one may not immediately associate with serving on a stick such as pizza skewers, Mac 'n' Cheese  (pictured below) and even spaghetti and meatballs. There are also recipes from around the world such as the Vietnamese Bo La Lot picture below

Pizza Skewers Mac 'n' Cheese Bo La Lot Coconut Shrimp

Most are suitable for serving at parties but add some extras such as rice or salad, and many can be served as starters such as the coconut shrimp with mango chutney recipe pictured above. As well as the section about dips, many of the recipes include a complimentary dip. There are little written tips included on some recipes and many recipes include ideas which you many not have thought about. For example, in a few of the recipes the ingredients are assembled onto wooden or bamboo sticks before being cooked, including fried items - something I wouldn't have thought of doing - which means most of the preparation can be done well beforehand with only the brief cooking being left to the last minute.

The sweet section is just as interesting - even more so in a way as coming up with different ideas for dessert party food on a stick is perhaps a little more difficult.

There are 30 sweet stick recipes ranging from relatively simple fruit ones such as mango chilli skewers  to more complicated assemblies such as chocolate covered cheesecakes.

The jello picks shown on the right are a more unusual dessert stick with the added twist that they are made with tequila and triple sec so highly suitable for adult parties as are the Sangria Pops shown which are made with red and white wine.

They range in size from bite-sized treats to whole candy apples. All in all a nice assortment of the usual and unusual.

Conclusion:  As an owner of hundreds of cookery books,  I am very happy to add this one to my collection and have certainly learned a thing . . . or two. As a "specialist" book, it would make a great gift for any home cook who already has a selection of general cookery books.

Jello Picks
Sangria Pops

About the Author
Matt Armendariz is a man who loves food, drink, and everything in between! As a former art and creative director for such companies as Whole Foods Market and Bristol Farms, Matt has been immersed in the world of food for 20 years..





Find the best of UK produce online - even unusual or hard-to-find items  Food shopping has never been easier !





Countdown to Christmas


5 . . . 4 . . . 3 . . . 2 . . . 1 . . .


1st week in December

Turkey  or Goose

If you haven't done so already, you should order your organic fresh turkey or goose

Christmas Puddings

Continue re-boiling home made Christmas puddings once every 2 weeks

Christmas cake

Now's the last chance  to marzipan your cake if you haven't already done so.


Now's a good time to make your own mincemeat especially if you find shop-bought varieties too sweet or not to your liking.  See feature below


2nd week in December

Turkey  or Goose

There may still be enough time to order your turkey but don't delay. Many specialist suppliers are sold out by now especially if you want  the delicious Bronze  or free range birds.


Now's a good time to stock up on items such as extra wide aluminium foil, wooden cocktail sticks, festive linen or paper napkins, crackers and any bakeware items you may need such as large roasting tins and baking trays.

Christmas cake

Ice your cake


3rd week in December

Christmas cake

Now's the last chance to ice your cake.

Christmas Puddings

Last re-boiling of  home made Christmas puddings before the day.


There's still time to make your own mincemeat.


Now's the time to buy in less perishable  items such as potatoes, parsnips, chestnuts, nuts, streaky bacon etc. Don't leave it until Christmas week to avoid disappointment.

Time Plan

Take an hour out, put your feet up and make a list of all the remaining things to do. Include things like making mince pies, planning meals on Christmas eve,  Christmas day  and Boxing day. Click here for a printable time plan for Christmas lunch/dinner.


Christmas Week

If you've followed the above, the only things left to do are collect the turkey and buy last minute perishables such as cream and green vegetables.


Recipes4us Recommends


Small Gifts for Cooks

from Amazon


Below are some gift ideas which may be of interest to keen cooks and which they may not already have.  Click to view and buy.


Some make great Stocking fillers.







Festive Food



We tell everything you need to consider or know  about food over the festive season - from buying and preparing to cooking and serving perfect Christmas food.

Buying Christmas food

When to buy, where to buy, how to buy. Your complete guide to all your food needs for the holiday season plus a printable shopping list!

All Things Turkey

Everything you ever wanted to know and buying, storing and cooking turkey, including what size turkey you'll need, how much stuffing for it, plus lots of leftovers recipes.

The Perfect Christmas Lunch

Details on how to cook the perfect turkey with all the trimmings, including preparation, quantities, timings, trimmings and full menu. Plus a printable time plan with tick boxes


Below are two recipes for homemade mincemeat plus some traditional and alternative ideas to use it..


Filo Parcels and Mince Pies

Traditional Mincemeat Recipe


Golden Apple Mincemeat

A vegetarian alternative


Christmas Mince Pies
This is a recipe for basic mince pies but you can make them even more festive by cutting the top pastry crusts into shapes such as Christmas trees, reindeers and snowmen.


Filo Mincemeat Parcels
If you’re fed up with the usual shortcrust pastry used for mince pies, use this recipe instead. Very chic and especially nice for parties.


Vegan Mincemeat Muffins

These are equally as good using ordinary mincemeat for a non-vegan/vegetarian version


Apple and Mincemeat Tart
Don’t like Christmas Pudding? Well this is an equally festive substitute. It’s also a lot lighter on the stomach providing you stick to one portion !



Selected Christmas/Party Videos

Click the titles to view full recipes and videos


Broccoli & Stilton

How to shuck oysters

How to cook a whole salmon


How to baste a turkey


How to carve a turkey



Microwave Spiced Red Cabbage



Stilton Cheese Straws


Homemade Vol au Vent


Christmas Cake Iced Terrine


Festive Drink



24th December is Eggnog Day

 Mark Stout -

As well as being Christmas Eve, 24th December is Eggnog Day.

For many of us, Christmas wouldn't be Christmas without an Eggnog or two so what better day to be set aside for the celebration of this delicious drink than the day before Christmas.

However, some questions beg to be asked such as as  where this drink originated and how if got its strange name.

> > > > More



Other Xmas Drinks Ideas



What better to accompany all that wonderful food with a glass of cheer. Champagne may be the choice of many,  but why not try some other traditional drinks such as Christmas Wassail or buttered rum.  Why not start with a cocktail...or two.


 >>>>  more


If you're determined to have champagne but the purse strings are a little tight this year, make it go further with a traditional bucks fizz. The most difficult thing about making this drink is opening the champagne bottle.


Buck's Fizz


Serves    1  




120ml/4fl.oz. Fresh Orange Juice

60ml/2fl.oz. Chilled champagne




1. Pour the orange juice into a tall champagne flute and top up with champagne.



If you fancy doing something a little different with your champagne, try this alternative version


In The Pink Fizz



Serves 1



1 teasp Campari

60ml/2fl.oz. Fresh Orange Juice
ml/2fl.oz. Pomegranate juice

60ml/2fl.oz. Chilled champagne



1. Place the Campari into a tall champagne flute, add the fruit juices then top up with champagne.



   Shopping Arcade  


Below are some items you may need to purchase in order to more easily prepare,  cook or serve recipes or ingredients featured in this newsletter. They are all available from Amazon - click the links/pictures and get them delivered direct to your home or office.


      Gift Ideas Book Review


Napkin Fold of the Month

Decorative Wine Glass Fold

This is an easy fold to achieve and is particularly suitable for soft medium or thin or very sheer fabrics such as organza or polyester as shown here.

Although the end result is suitable for formal dining, when made with everyday or paper napkins, it can also be used for informal dining.

It has the added advantage that it doesn't take up table space on what could be an already crowded table so this fold would be ideal at Christmas when there may be small gifts or crackers on the table.

Below is a video in which I show you how easy it is to create this stunning napkin fold.











Napkin Size

Suitable Materials

Napkin Design











not necessary






Recipe of the Month


Oven baked Butternut Squash and Sausages


This is a delicious and comforting meal for all the family. The sweet stuffed squash complements the sausage filling perfectly. Courtesy Richmond sausages


For the squash:
2 small –medium sized butternut squash, halved and seeded
2 tbsp olive oil
8 Pork sausages
4 rashers lean rindless back bacon, halved lengthways
2 red peppers, quartered and deseeded
2- 3 flat mushrooms, cut into large chunks
8 cherry tomatoes
To serve:
200 ml ready prepared gravy
Chopped parsley to garnish
Freshly ground black pepper to garnish

Serves 4
Prep time: 15 minutes
Cook time: 50 minutes

1. Preheat the oven to 200 C, 400 F, gas mark 6. Place the butternut squash on a baking sheet and lightly brush with a little of the oil. Bake for 20 minutes.

2. Meanwhile, wrap the sausages in the bacon and bake for 10 minutes with the squash. Remove the squash and sausages from the oven and scoop out a little of the flesh to make a bigger dip in the squash.

3. Arrange the sausages, peppers, mushrooms and cherry tomatoes in the squash and return to the oven. Bake for a further 15 minutes. Brush with the remaining oil and cover with foil. Bake for 15 minutes.

4. Warm the gravy and drizzle over the squash. Sprinkle with parsley and freshly ground black pepper.


Cook's Tip....


If you can't get butternut squash try using acorn or other small winter squashes .



Other notable food celebrations in January


1st  New Years Day

4th National Spaghetti Day

7th National Tempura Day

8th English Toffee Day

9th National Apricot Day

16th National Pizza Day

25th Burns Night

26th Pistachio Day

29th National Potato Day (UK

National Soup Month (US)

National Egg Month

Weekday Menus


Click the picture to find this month's weekday menus to help you plan your meals and shopping in the busy weeks ahead. 



What's in Season in




Click here to see what's in season in January plus lots of seasonal recipes

Chinese New Year Menu



23rd January 2012 - year of the Dragon


Food has played a major role in Chinese New Year celebrations for centuries, and "lucky" foods are traditionally served throughout the two week Chinese New Year celebration, known as the Spring Festival - the most important festival in China when families come together to celebrate in as grand a style as they can afford.


Why not celebrate the Chinese New Year by whisking up an authentic Chinese meal.   Visit our Chinese Selection page for lots of  recipes. We've also got a special Canton Cooking by Country section if you want prepare a truly authentic menu or try this Dim Sum party selection


Chinese New Year - Dim Sum Drinks Party Menu  for 12 people


Crab Dumplings

Glazed Spare Ribs

Lettuce Wrapped Sesame Chicken

Vegetarian Spring Rolls


Jiaozi Dumplings


Visit the Dim Sum page for lots more dim sum recipes.


 3 ways with . . .                               

                             Pistachio Nuts



Although Pistachios are often eaten as they come, either fresh or roasted and salted, they are also excellent when used in both sweet and savoury recipes such as  stuffing, in pasta and rice side dishes, ice cream,  baklava and biscotti


As 26th January is Pistachio Day, here are three very different recipes which feature these delicious little nuts for you to try.







Nutritional Value


Amount Per 1 oz, in shell, edible yield - Calories 79.8


Total Fat 6.4g 10%
    Saturated Fat 0.774g 4%
    Polyunsaturated Fat 1.94g  
    Monounsaturated Fat 3.37g  
Cholesterol 0mg 0%
Sodium 1.4mg 0%
Potassium 144.62mg 4%
Total Carbohydrate 3.92g 1%
    Dietary Fiber 1.44g 6%
Protein 2.97g 6%
Vitamin A 1 %     Vitamin C 1 %
Calcium 2 %     Iron 3 %
Vitamin D 0 %     Vitamin E 1 %
Thiamin 6 %     Riboflavin 1 %
Niacin 1 %     Folate 2 %
Vitamin B-6 12 %     Vitamin B-12 0 %
Phosphorus 7 %     Magnesium 4 %
Zinc 2 %     Copper 9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




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