FIND FOOD FUN

ST. GEORGE - UTAH

Health

Vegetarian Society of Utah
Brain Food: How to Eat Smart
Here are five things you should know about feeding your brain.

Grow

Drink

DixieToday's Breakfast Drink

1 Apple small (or 1/2 large apple)
1 Banana
1 Orange
4 Strawberries frozen or fresh
1/2 cup Blueberries frozen or fresh
1 Kale Leaf
5 Heaping tbs Oats
1 Heaping tbs Brewers Yeast
2 Heaping tbs per person Flax Seed
1 Heaping tbs lecithin
1 tsp Wheat Germ
2 Heaping tbs non fat Yogurt
1 cup 100% Concord Grape Juice
1 cup vanilla flavored Soy Milk
Hand full of ice cubes
Honey Optional
Blend at highest speed a minimum of 4 minutes.

Eat

at local restaurants owned & operated by your friends & neignbors

EAT TODAY

Avocados
In season

Strawberries

Strawberries are not only good to eat, they are also "good for us."

Cook

Todays Recipe:

Grandmas Chicken Noodle Soup

todays hamberger recipe

The Juicy Loosey

RECIPES FOR HEALTH

Healthier Pizzas

today's liza b vegan recipe

Liza "B"

NON-DAIRY ICE CREAM

This is a healthy delicious way to have “ice cream” without the unhealthy dairy.

2 Cups cooked white beans (15 oz. canned beans drained)
1 Banana
1 Cup pitted dates
1 Cup water
2 teaspoons Vanilla Extract

Put all ingredients in a strong blender and blend to a smooth consistency. Transfer to ice cream machine for 30 minutes or put in freezer for 1 to 2 hours to get a firm soft ice cream. Top with your favorite fruit.

If you don’t have a powerful blender: chop all dry ingredients in a food processor. Add small amounts to your blender and add liquid ingredients a little at a time. You might have to make a few batches to get it all done

News

Fruits
Vegetables

Content 1

**Fruit Nutrition**
Apple: Medium apple with skin Fiber - 4 grams Potassium - 158 mg Calcium - 9.5 mg Phosphorus - 9.5 mg Magnesium - 7 mg Selenium - .4 mg (Plus: small amounts of iron, manganese, copper & zinc) Vitamin A - 73 IU Vitamin C - 9 mg Folate - 4 mcg Vitamin E - .66 IU (The first commandment was when Eve told Adam to eat the apple.) Avocado: medium avocado Protein - 4 grams Fiber - 10 grams Potassium - 1204 mg Phosphorus - 82.4 mg Magnesium - 78.4 mg Calcium - 22 mg Sodium - 20 mg Iron - 2 mg (Plus: small amounts of selenium, manganese, copper & zinc) Vitamin A - 1230 IU Vitamin C - 15.9 mg Vitamin B1 - .2 mg Vitamin B2 - .25 mg Niacin - 3.9 mg Folate - 124.6 mg Pantothenic Acid - 1.95 mg Vitamin B6 - .56 mg (Plus: other vitamins in small amounts) (Knock Knock Who's there ! Avocado ! Avocado who ? Avocado a cold !) Banana: medium banana Protein - 1 grams Fiber - 3 grams Potassium - 467 mg Magnesium - 43 mg Phosphorus - 27 mg Calcium - 7 mg Selenium - 1.3 mg Iron - .4 mg (Plus: trace amounts of zinc, manganese & copper) Vitamin A - 95 IU Vitamin C - 11 mg Folate - 22.5 mcg Vitamin B6 - .7mcg Niacin - .6 mg Pantothenic Acid - .31 mg Vitamin E - .67 IU (They re not going to grow bananas any longer. Really? Why not? Because they re long enough already.)	Blackberries: One cup Protein - 1 grams Fiber - 7 grams Potassium - 282 mg Calcium - 46 mg Phosphorus - 30 mg Magnesium - 28 mg Manganese - 1.9 mg Iron - .8 mg Selenium - .9 mg Zinc - .4 mg (Plus: a trace amount of copper) Vitamin A - 237 IU Vitamin C - 30 mg Vitamin E - 1.5 IU Folate - 49 mcg (Why were all the little blackberries crying? Because their parents were in a jam.) Cantaloupe: medium wedge Protein - .6 grams Fiber - .55 grams Potassium - 213 mg Phosphorus - 12 mg Calcium - 7.6 mg Magnesium - 7.6 mg (Plus: trace amounts of iron, manganese, copper and zinc) Vitamin A - 2225 IU Vitamin C - 29 mg Folate - 12 mcg Niacin - .4 mg (Why did the cantaloupe jump into the water? Why? It wanted to be a watermelon.) Grapes: cup of grapes Protein - 1 grams Fiber - 1.6 grams Potassium - 176 mg Calcium - 13 mg Phosphorus - 9 mg Magnesium - 4.6 mg Iron - .4 mg Selenium - .3 mg (Plus: trace amounts of zinc, manganese and copper) Vitamin A - 92 IU Vitamin C - 3.7 mg Folate - 3.6 mcg Vitamin B6 - .1 mg Kiwi: cup of kiwi Protein - 1.7 grams Fiber - 6 grams Potassium - 588 mg Phosphorus - 71 mg Magnesium - 53 mg Calcium - 46 mg Selenium - 1.1 mg Iron - .72 mg Zinc - .3 mg Copper - .3 mg Vitamin A - 310 IU Vitamin C - 174 mg Folate (important during pregnancy) - 67 mcg Vitamin B2 - .09 mg Niacin - .9 mg Vitamin B6 - .16 mg Vitamin E - 3 IU	Lemon: lemon without peel Protein - .64 grams Fiber - 1.6 grams Potassium - 80 mg Calcium - 15mg Phosphorus - 9.2 mg Magnesium - 4.6 mg Iron - .35 mg (Plus: trace amounts of selenium, zinc, manganese and copper) Vitamin A - 6.7 IU Vitamin C - 19 mg Folate - 5.5 mcg Lime: Lime without peel Protein - .4 grams Fiber - 1.8 grams Potassium - 68 mg Calcium - 22 mg Phosphorus - 12 mg Magnesium - 4 mg Iron - .4 mg (Plus: trace amounts of selenium, zinc, manganese and copper) Vitamin A - 6.7 IU Vitamin C - 19 mg Folate - 5.5 mcg Mango: mango without peel Protein - 1 gram Fiber - 3 grams Potassium - 323 mg Calcium - 20.7 mg Phosphorus - 22.8 mg Magnesium - 18.6 mg Iron - .26 mg (Plus: trace amounts of selenium, copper, zinc manganese) Vitamin A - 8060 IU Vitamin C - 57.34 mg Folate (important during pregnancy) - 29 mcg Vitamin B2 - 0.12 mg Niacin - 1.2 mg Vitamin B6 - .28 mg Vitamin E - 3.51 IU Orange: medium orange Protein - 1 gram Fiber - 3 grams Potassium - 237 mg Calcium - 52 mg Phosphorus - 18 mg Magnesium - 13 mg Selenium - .65 mg Also contains trace amounts of iron, zinc, manganese and copper Vitamin A - 269 IU Vitamin C - 70 mg Folate - 40 mcg Vitamin B1 .1 mg Pantothenic Acid - .33 mg Peach: medium peach with skin Fiber - 1 gram Potassium - 193 mg Phosphorus - 12 mg Magnesium - 6.9 mg Calcium - 5 mg Selenium - .4 mg (Plus: trace amounts of iron, zinc, manganese and copper) Vitamin A - 524 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg Niacin - .97 mg	Strawberry: cup whole strawberries Fiber - 3 grams Potassium - 239 mg Phosphorus - 27 mg Calcium - 20 mg Magnesium - 14 mg Selenium - 1 mg Iron - .55 mg manganese - .42 mg Also contains trace amounts of zinc and copper. Vitamin A - 39 IU Vitamin C - 82 mg Folate (important during pregnancy) - 25.5 mcg Tomato: medium tomato Protein - 1.05 grams Fiber - 1.35 grams Potassium - 396.7 mg Phosphorus - 62.7 mg Magnesium - 22.8 mg Calcium - 31.9 mg Sodium - 11.4 mg Iron - .51 mg Selenium - .8 mg (Plus: small amounts of manganese, copper and zinc) Vitamin A - 2364 IU Vitamin C - 25 mg Folate (important during pregnancy) - 46 mcg Niacin - .94 mg Vitamin B6 - .1 mg Watermelon: Protein - 1 gram Fiber - 1 gram Potassium - 332 mg Magnesium - 31.5 mg Phosphorus - 26 mg Calcium - 23 mg Iron - .5 mg Selenium - .3 mg (Plus: small amounts of manganese, copper and zinc) Vitamin A - 1050 IU Vitamin C - 27 mg Niacin - .57 mg Vitamin B1 - .23 mg Vitamin B6 - .4 mg Folate (important during pregnancy) - 6.33 mcg