Author: Robert Andrews

Velvet Fruit Nectar

INGREDIENTS

  • 1/2 CU apricot nectar
  • 1/2 CU peach nectar
  • 1/2 CU strawberry nectar

STEP BY STEP

  1. If you have a juicer, juice the ingredients, then mix and serve.
  2. If you have only a blender, you can liquefy the ingredients, and add 1/4 CU of orange juice.

 

Veggie Lasagna

INGREDIENTS

  • 1 TBL olive oil
  • 1 C thinly sliced zucchini (mandolin)
  • 1 C thinly sliced eggplant (mandolin)
  • 6-9 lasagna noodles or very thin white or sweet potato slices *
  • 1/2 cup chopped onion
  • 1 stalk celery – cut thinly
  • 1 large carrot – peel or julienne strips
  • 1 small can corn
  • 1 handful basil – chiffonade
  • 1/2 tsp coarse salt
  • 1/4 tsp black pepper
  • 4 TBL butter
  • 1/4 C AP flour
  • 3 C low-fat milk
  • 1/2 C low-fat cottage cheese
  • 1/2 C Parmesan cheese – grated
  • 1/2 C Ricotta cheese
  • 1 cup shredded mozzarella or provalone cheese

STEP BY STEP

  1. Preheat oven to 350 F
  2. Heat EVOO in a large nonstick skillet over medium-high heat
  3. Add celery, onion, and carrot
  4. Sauté 8-10 minutes or until browned
  5. Remove from heat and stir in salt, pepper, corn, basil, salt and pepper
  6. Set aside vegetable mixture
  1. Melt butter in a saute pan
  2. Slowly spoon in flour stirring to incorporate
  3. When the flour has browned, gradually add milk, stirring with a whisk
  4. Cook over medium heat until mixture comes to a boil and starts to thicken
  5. Remove from heat and stir in cottage cheese, Ricotta cheese, and Parmesan cheese
  6. Set aside sauce
  1. Spread 1/2 cup of the sauce in the bottom of a large glass greased baking dish
  2. Arrange 3 noodles over sauce – or substitute hard slices of potato
  3. Top with half the vegetables
  4. Add one-third of the white sauce
  5. Top with 3 noodles
  6. Add remaining vegetables
  7. Add half the remaining sauce
  8. Add 3 more noodles
  9. Add the last of the white sauce
  10. Cover with foil and bake at 350º F for 60 minutes
  11. Uncover, sprinkle with mozzarella
  12. Bake an additional 25 minutes or until golden brown
  13. Let stand 15 minutes before cutting

ROOT VEGETABLE LASAGNA

  • Slice root vegetables, lightly toasted in EVOO and sprinkle with salt
  • Bake mandolin-thin hard veggies at 400º for 20 minutes
  • Slice softer veggies into thin slices or strips
  • Sautee and reduce slivered onion, spinach, garlic and salt
  • In casserole dish, layer:  Béchamel or veg puree, veggies, spinach, spag squash, Béchamel, veggies, spag, veggies, spinach, Béchamel, and cheese
  • Bake 15 minutes

Béchamel is 3 T flour, 1 C cream, 1 C whole milk, 1/4 C butter, 1 shallot (or a slice of onion) 1/2 tsp salt, and spices to taste (eg) nutmeg, black pepper, cayenne, paprika

 

Veggie Dog Biscuits

INGREDIENTS

  • Carrot pulp after juicing
  • Two eggs
  • One CU wheat flour

STEP BY STEP

  1. Mix all ingredients together until the consistency of cookie dough letting your pup get an occasional lick as you mix things together.
  2. Roll out to about ¼ inch on a cookie sheet
  3. Let pup lick the empty bowl if that doesn’t gross you out
  4. Pre-cut rolled mixture into sticks about one-half inch wide and about three inches long (this makes breaking easier after they are baked)
  5. Let your pup lick the sticks- maybe nibble a corner
  6. Cook at 350 degrees for two hours
  7. Call your pup over and take out of oven, let pup smell them, but not taste them yet… TOO HOT! cool, break apart and put back on cookie sheet
  8. Cook another 30 minutes at 350 degrees to make them a bit harder
  9. Can store unrefrigerated for two weeks, refrigerated for two months, or frozen for a long time.

NOTES

  • This is a dog treat that you don’t have to hold back for special occasions.
  • This is also something you can bake WITH your dog, to really get their interest up!
  • Our vet said that a dog can have as much fruit and vegetables as they can eat.
  • Feel free to substitute apple pulp, bananas, and so forth.
  • You CAN’T give dogs is grapes. This has been proven to lead to kidney failure in dogs many years down the line.
  • Oh, salt also cannot be used.
  • See also HOBO DOG BISCUITS

 

Veggie Broccoli Soup

INGREDIENTS

  • 16 OZ Chicken Stock
  • 2 carrots (stripped with peeler, then minced)
  • 1 stalk celery (chopped)
  • 1/2 onion (diced)
  • 1 potato (peeled if you desire – diced)
  • 1/4 bunch cilantro
  • 1 tsp oregano
  • 1 tsp basil
  • 1 entire arm of broccoli (finely chopped in food processor)

STEP BY STEP

  1. Boil all ingredients EXCEPT BROCCOLI 30 minutes
  2. Pour hot mixture into blender
  3. Add 2 CU cold water
  4. Puree
    IMPORTANT NOTE: DO NOT put lid on blender, or the top will explode off – spewing hot vegetable matter all over the place.  Use a dish cloth as a cover.
  5. Return to heat and add finely chopped broccoli
  6. Return to boil
  7. Add 1/2 tsp salt and some black pepper
  8. Remove from heat and let stand 10 minutes

Serve with Drop Biscuits

 

Chicken – Vegetable Soup

Ingredients

  • 2 cans chicken or vegetable broth
  • 2 CU water
  • 1 can San Marzano tomatoes – crushed
  • 1 TBL oregano
  • 1 TBL garlic
  • 1/2 CU crushed dried Shiitake mushrooms
  • 1 tsp thyme
  • 1 CU cauliflower (chopped small)
  • 1 large onion (chopped)
  • 1 carrot (sliced using vegetable peeler)
  • 1 large celery stalk (diced)
  • 1 CU broccoli (chopped)
  • 2 CU chicken (cooked and coarsely chopped)
  • 3 CU noodles (optional)

STEP BY STEP

  1. In heavy saucepan or crock pot combine all ingredients except chicken
  2. Bring to simmer and cook for 1 to 3 hours
  3. Add chicken (and noodles) and cook another 30 minutes

 

Vegetable Crowns

INGREDIENTS

  • 2 metal rings – BUY THEM HERE
    An old tuna can will work if you do not have metal rings.
  • Carrots
  • Green beans
  • 2 CU squash
  • 1/2 CU spinach

STEP BY STEP

  1.  Mix cooked squash with finely chopped spinach
  2. Place julienne strips of carrots and green beans in alternating pattern along side of greased metal form.
  3. Pipe or spoon into ring, making sure a flat side of the beans and carrots remain against the ring.
    If the round side is against the ring, it will get buried.
  4. Cook at 350 degrees for 20 minutes

 

Vegetable Cocktail

INGREDIENTS

  • 1/2 C celery juice
  • 1/4 C carrot juice
  • 1/4 C tomato juice
  • 1/4 C parsley juice
  • 1/4 C radish juice
  • 1/4 C cucumber juice

STEP BY STEP

  • If you have a juicer, juice the ingredients, then mix and serve.
  • If you have only a blender, this recipe will not come out very well.

 

Veal Parmigiano

INGREDIENTS

  • Veal steaks
  • 1 egg
  • 1/4 C flour
  • 1/4 C dry bread crumbs
  • 1/2 C EVOO
  • grated cheese
  • tomato sauce
  • onion salt
  • garlic salt
  • salt & pepper
  • Marinara sauce

STEP BY STEP

  1. Pound veal to an even thickness. The thickness does not matter, as long as it is even.  1/4 inch to 1/2 inch is good.
  2. Dip veal in egg, then flour, then egg, then crumb mixture.
  3. Sauté in hot EVOO about 5 minutes each side until golden brown, then place in bake pan.
  4. Heat oven to 350°.
  5. Mix tomato sauce, onion powder, garlic powder, salt & pepper,
  6. Pour marinara over meat, add more cheese to top and bake uncovered 15 min

Veal Breast Lasagna

INGREDIENTS

  • 1/2 – 3/4 LB  Veal Breast
  • 1/2 C Madera wine
  • 1 C veal or beef stock
  • 3 Shallots
  • 4-6Mushrooms
  • 1/2 Onion
  • 1/4 C Heavy cream
  • 1/2 C Parmesan cheese
  • Pasta sheets or lasagna noodles as needed
  • 1/2 C Panko Breadcrumbs
  • 2 Chives

STEP BY STEP

  1. Marinate breast in red wine overnight
  2. Put veal and wine into a sauce pan
  3. Add shallots and 1 C veal stock
  4. Simmer for two hours
  5. Remove veal to cool, then cut into 1/4 inch pieces
  6. Discard all but about 2 TBL of your stock
  7. In the remaining stock, saute mushrooms and onion
  8. In 5-8 minutes, combine with veal breast
  9. Add heavy cream and half your Parmesan cheese and mix, then set aside
  10. Lay down a layer of the cream mixture in the bottom of the pan
  11. Add a layer of pasta, and then half the veal mixture
  12. Lay down another layer of pasta, and then the rest of the veal mixture
  13. Scrape any remaining sauce over top of the veal mixture
  14. Top with a your Panko bread crumbs
  15. Sprinkle w/ the remaining Parmesan
  16. Bake at 350º for 20-30 minutes
  17. Top with chopped chives

Vanilla – Make your own!!

Which Ones to Buy?

  • Indonesian or Tahitian – Decent, but a little bland
  • Mexican – Cheap producers may use Tonka Beans, which taste like vanilla, but contain carcinogens
  • Madagascar – Deeper flavor and more vanillin in the bean (crystals) on the surface

Alternatives

  • Imitation Vanilla Extract – Completly a shot in the dark.  May have been made from wood pulp – very inexpensive – marginally OK for baked things like brownies, where it is just a flavor enhancer, and not subjected to very high heat.
  • Imitation Vanilla Flavoring :: Contains who knows what ?!? – AVOID
  • Natural vanilla flavoring contains no alcohol – doesn’t evaporate
  • Pure Vanilla Extract – legally allowed to contain corn sweeteners and coloring :: 35% alcohol :: 13-14 beans per gallon
  • Best Vanilla Extract will contain vanilla bean and alcohol and water with no other additives
  • Double Strength Vanilla :: 35% alcohol :: 25-30 beans per gallon (premium quality)
  •  

Make your Own

INGREDIENTS

  • 3 Vanilla Beans
  • 2 CU Dark Rum (as high a proof as you can find)
    An alternate would be a nice high-quality vodka or tequila

STEP BY STEP

  1. Crack the beans before soaking
  2. Soak the vanilla beans in the alcohol.
  3. Cap and shake every few days for six months
  4. Keep in a cool dark place during that time
  5. Strain and put in bottle for storage

VARIATIONS

  • Try 6 vanilla beans
  • Try letting things marinate for only 1 month
  • Try crushing the beans before soaking

… or just buy a quality pure vanilla extract

Spanish European Frittata

INGREDIENTS

  • 1 medium to large red-skin potato, sliced thin
  • 6 large eggs
  • 3/4 cup milk
  • Extra-virgin olive oil
  • 1 medium onion, sliced into thin rings
  • 1 large garlic clove, minced
  • 1 cup fresh-grated Parmigiano-Reggiano, Asiago, or Fontinella cheese
  • 1 cup shredded Muenster or Monterey Jack cheese
  • Salt and fresh-ground black pepper
  • 1 tablespoon mild paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon fresh-ground black pepper

STEP BY STEP

  • Preheat the oven to 350 F.
  • Oil 10-inch skillet (with an ovenproof handle) lightly
  • Heat over medium-high heat.
  • Add the potatoes, onions, and a little salt and pepper.
  • Sauté until the potatoes are tender.
  • Remove skillet from the heat.
  • Stir in the garlic
  • Sprinkle the potatoes with the paprika.
  • In a bowl, beat together the eggs, milk, salt, pepper
  • Add 2/3 cup of each of the cheeses.
  • Pour the mixture over the sauteed potatoes.
  • Sprinkle with the remaining cheeses
  • Cover with foil, and bake for 30 minutes
  • Uncover and bake for 10 to 15 minutes more, or until a knife inserted in the center comes out fairly clean
  • Let omelet stand for 5 to 10 minutes before cutting it into wedges.
  • Serve warm

If possible, use organic eggs. There really is a difference in flavor.

 

Moussaka

mousakaMoussaka is kind of a lasagna casserole very popular in the Egyptian, Arabic, Greek and Turkish cultures.

INGREDIENTS

For the Meat layer

  • 1 LB ground lamb
  • 1/2 LB ground beef
  • 1 tsp EVOO
  • 1 TBL butter
  • 1 medium sweet onion – chopped fine or minced
  • 2 cloves garlic – finely chopped or grated
  • 1 carrot – grated
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground allspice
  • 1/4 tsp thyme
  • 1/4 tsp coriander
  • red pepper flakes
  • 1 TBL tomato paste
  • 1 bay leaf
  • 1/4 C TBL red wine
  • 1/4 C beef stock
  • 1 TBL crushed oregano
  • 1 (16 oz) can whole San Marzano tomatoes – crushed
  • Kosher salt and ground black or white pepper to taste

Other Elements

  • 1 large eggplant – peeled and sliced into 1/2 inch thick slabs
  • 2 TBL grated Parmesan cheese – for bottom of pan

For the Bechamel Cheese Sauce

  • 4 TBL butter
  • 4 TBL (1/4 C) flour
  • 1 1/2  C milk
  • 1/2 C plain yogurt
  • 1/2 C grated Parmesan or Gruyere cheese
  • 1/4 C grated Provolone cheese or 2 oz goat cheese
  • 2 egg yolks, beaten
    • Stir just to dissolve/melt

STEP BY STEP

This has a lot of steps, but is very straight-forward.  Don’t be put off by the complexity.  It is not.

  1. Preheat oven to 375º
  2. Brush your eggplant with EVOO, then put into your oven for 15 minutes to soften – DO NOT UNDERCOOK
    You can let this cook as your oven comes up to heat.  No need to preheat.
  3. Butter your baking dish and sprinkle 2 TBL of your Parmesan cheese on the bottom
  4. Add half your chopped onion on top of that.
  5. Brown your ground lamb and beef while the eggplant is cooking
  6. When browned, add the rest of your onion and carrot in with the meat
  7. In about 4 minutes, add your garlic in with the onion and cook another two minutes
  8. Add the rest of your spices, and then deglaze with red wine and beef stock
  9. Let it reduce for a few minutes, then add your crushed tomatoes and simmer uncovered for 15-20 minutes.
  10. While this is simmering, layer your eggplant over top of the onion in your baking dish
  11. Start your Bechamel in a small sauce pan by melting the butter over medium heat
  12. Add flour and cook till the flour starts to clump and brown
  13. Add milk slowly, whisking constantly until most of the clumps have been absorbed.
  14. Add the remainder of your cheese to the sauce and cook until it starts to bubble, then remove from heat
  15. Whisk together your yogurt and egg yolks, then temper your milk into your yogurt.
  16. Spread your cooked meat over the eggplant
  17. Pour the cheese sauce over the meat.
  18. You can even do this in two layers if you wish
  19. Bake at 375º until the cheese sauce begins to bubble and brown a little bit ( 40-45  minutes )
  20. Remove and let cool 10 minutes before cutting and serving.

NOTE:  Using Gruyere cheese gives this a very nice depth of flavor

Grandpa’s Farina

Cream of Wheat is what you are used to calling it, but Farina is what it really is.  There are many different types of Farina, but farina is farina is farina.  Some like it thick, some like it thin.  I personally like my farina thinner than is common, so I have included my quantities as well as those from the Farina box.  Most box recipes suggest water, but I’ve changed the water to half water and half lowfat milk plus a beaten egg… just for a bit of protein.

INGREDIENTS

Servings Thinner Standard
Water
 1 Cup 1 Cup
Lowfat Milk 1 Cup 1 Cup
Farina 1/2 Cup 1/3 Cup
Egg (Beaten)
 1 1
Salt (Optional)
 1/4 tsp 1/4 tsp

STEP BY STEP

  • HEAT water and salt to boiling.
  • STIR in Farina Cereal gradually. Return to boiling while continuing to stir; then reduce heat to maintain a low boil.
  • COOK 2 1/2 minutes or until thickened, stirring constantly.
  • Serve hot with milk and your choice of toppings.
  1. Put the egg in a separate bowl, and then add a few tablespoons of water. Beat until very well mixed.
  2. Put the water (with the salt) over medium heat on the stove.
  3. Heat the milk in a microwave so that it is very warm to the touch.
  4. SLOWLY sprinkle the farina into the milk stirring constantly
  5. When the water is near boiling, pour the milk mixture in with the water
  6. Continue to stir, and drizzle the egg mixture into the pan
  7. The cereal will start to thicken. When it is exactly how you like it, remove it from the heat and serve.

Alternate methods and serving suggestions

  • We have some cubes of guava paste left over from our trip to Spain. This dissolves and sweetens the cereal if crushed and added at step 2.
  • No guava paste? Dried raisins or cranberries or cran-raisins (or other dried fruit) is a great additive, and should be added just after step 5.
  • I personally like my egg to be visible (kind of like egg drop soup) so if that is your case too, eliminate the water from step 1, and just drizzle the beaten egg in at step 6.
  • My wife likes her farina served with a dollop of yogurt.  I like mine with two pads of butter and some sugar.

 

Middle-Eastern Dolma

You may have had them at a Greekfest or other ethnic event, but you have probably never tried to make them.  Here is a recipe that is pretty easy to get right.  In Istanbul, their local bus is called a Dolmush. That is because it is packed to bursting.  We actually saw this in real life.  Here is a  popular side dish.    You can <a href=”http://www.amazon.com/Orlando-California-Grapes-Leaves-Ounce/dp/B001KW8JF0/ref=sr_1_1_a_it”>BUY GRAPE LEAVES</a> from Amazon or your local grocery.

Fresh leaves are always better, but in the early summer, when you don’t have dark leafy greens to roll your dolma, you can use the commercial grape leaves at the link, or you can stuff zucchini, eggplant or tomato or peppers.

INGREDIENTS

  • 2 cups par-cooked rice
  • 1 lb raw beef
  • 1 Onion
  • 2 Tomatoes
  • Curry to taste
  • Chile pepper spice
  • Garlic to taste
  • Lemon & lime juice to taste

STEP BY STEP

  1. Mix all ingredients together in large bowl.
  2. Put mixture on leaves, and roll up tightly.
    It doesn’t have to be TOO tightly, cause the rice will continue to expand – filling the wrap.
  3. Put stuffed leaves in a pot and cover with half-water and half-broth.
  4. Put plates or weights on top to weigh down leaves so they don’t float.
  5. Put cover on pot.
  6. Bring to boil, reduce heat, and simmer on medium-low heat for 30-45 minutes.
  7. Watch for leaves to swell up as a sign that your dolma is fully cooked.
    If you leave them too long, they may split.
  8. Let sit for 15 minutes, and serve warm with lemon sauce

LEMON SAUCE – Avgolemono – BRIEF

  1. While your Dolma finish cooking separate two eggs
  2. Without going into details, set up a double boiler and start heating up the zest and juice from two lemons
  3. Before the mixture gets too warm, add 2 TBL cold butter to the mixture
  4. Add the yolks, but set aside (refrigerate) the whites for other uses
  5. Whisk your yolks into the juice along with 2 TBL warm (not hot) water
  6. Add a pinch of salt and a pinch of ground chili pepper or cayenne pepper
  7. Drizzle over top of your Dolmas when you serve them

NOTE: It is not “proper” but I like a little side dish of the lemon sauce for dipping.

Borscht

INGREDIENTS

  • 3 cups beef broth
    – left-over stew meat (1 cup) shredded
  • 1/2 onion, peeled, quartered
  • 2 large beets, peeled and cut into julienne strips
  • 1 carrots, peeled, chopped
  • 1 small russet potato, chopped very small
  • 1 cup shredded cabbage
  • 1 Tbsp butter
  • 2 Tbsp red wine vinegar
  • 1/2 cup sour cream for topping
  • 1 Tbsp chopped fresh dill
  • Salt and pepper to taste

STEP BY STEP

  1. Bring broth to a light boil
  2. Add beef, onion and ONE beet to the broth pot, cook 15 minutes
  3. Reduce heat and simmer about 1 hour
  4. Add carrots, potato and remaining beet and cook another 30 minutes
  5. Add butter and shredded cabbage and cook another 10 minutes
  6. Stir in vinegar and season with salt and pepper
  7. Ladle into bowls and top with sour cream and sprinkle with dill
  8. Serve with thin slices of your Uzbek bread

Yorkshire Pudding

In America, these are called simply POPOVERS.

INGREDIENTS – By Measure

  • 2 CU (120 g) of plain flour
  • 2 C (200 ± g) lowfat or whole milk – do not use skim
  • 4 egg yolks (200 ± g)
  • About 1/2 tsp salt, 1/2 tsp pepper
  • 3 TBL beef or chicken roast drippings
    (or 1 chopped piece of bacon in the bottom of the pan)
  • Optional:  1-2 TBL chopped thyme, tarragon or chives

STEP BY STEP

  1. Use a sieve to sift the flour and salt into a bowl.
  2. Create a “well” or a hole in the middle of the flour.
  3. Break the eggs and place them in the hole.
  4. Mix the eggs and flour thoroughly, but do not overmix
  5. Add the milk. Try to make a smooth mixture with everything
  6. Let mixture rest for 60 minutes in the fridge
  7. About 25 minutes before serving, place skillet in a COLD oven
  8. Preheat oven and large cast iron skillet to 450 degrees F or 220 C.
    If using chopped bacon, keep an eye on it so it does not burn, but does completely render
  9. If not using bacon, cover the bottom of a HOT cast iron skillet with 3-4 TBL roast drippings.  Add butter if necessary.
  10. Wait until the oven comes up to heat. CAUTION: Oil will be very hot.
  11. Add the batter to the pan, filling to 3/4 from top.
    It should sizzle as you pour it.
  12. Close door and turn heat down to 425.
  13. Bake for about 25 to 40 minutes minutes – until raised and browned
  14. Let the pudding rise and get golden brown in color, but not black
  15. Remove from oven and serve immediately.
  16. If the pudding sits for a while or if you wait, the pudding may get soggy, and fall in the middle

VARIATIONS

  • see also POPOVERS and “Dutch Baby”
  • Yorkshire pudding is a tradition staple food in British Sunday dinners. It’s mainly served as a side dish, usually served with beef roast or chicken.

Whole Wheat Spaghetti with Kale

INGREDIENTS

  • 1 lb Kale (chopped)
  • 4 strips of bacon (1/2” pieces)
  • 1/2 C fontina cheese
  • 3 cloves garlic (sliced into chips)
  • 2 C Chicken stock
  • Pasta

STEP BY STEP

  1. To prepare Kale, remove thick stem, roll up & slice into ½” ribbons, Float leaves in water basin to wash.
  2. Cut bacon into 1/2” pieces
  3. Cook bacon @ med hi till brown & crispy, put onto paper towel and set aside.
  4. Into rendered fat add, garlic chips, cook till transparent (done).
  5. Add kale, bit by bit, adding a bit of salt w/ each handful to draw out moisture.
  6. After kale has wilted, add chicken stock (1 can plus a splash of water), bring up to simmer & cook 10 minutes covered.
  7. Cook your pasta
  8. Reserve 1 cup pasta water for sauce thinning.
  9. Drain pasta, add fontina cheese or other cheese, add salt & pepper.
  10. Serve w/ sprinkles of bacon & cheese.
  11. Add cut tomatoes or cherry tomatoes for texture.

 

Whole Wheat Bread

INGREDIENTS

  • 2 C lukewarm water
  • 1 pkg (1 TBL) yeast (w/1 tsp sugar)
  • 1/2 C honey (or ½ cup sugar)
  • 3 TBL oil
  • 1 TBL salt
  • 2 cup wheat flour
  • 2 cup white flour (more for kneading)
  • 2 TBL raw rolled oats

STEP BY STEP

  1. Mix everything together and dump out onto a floured surface
  2. Knead thoroughly on floured surface until smooth, keeping dough as soft as possible.
  3. Keep kneading, and adding more flour until you get a ball that is moist, but not sticky
  4. Place in greased bowls, cover and let rise until double – about 90 minutes.
  5. Shape into loaves, place in greased tin. Let rise until almost double – about 60 minutes.
  6. Bake 400° for 10 min then lower to 325° for 25-30 min.

Makes 2 loaves

Vitamins: Demystified

Vitamin A Green vegetables with thin leaves, yellow vegetables and fruits and prunes. Promotes normal growth, soft skin, healthy organs, strong bones and teeth, steady nerves, night vision.
Vitamin B Kale, broccoli, cabbage, cantalope, grapefruit, strawberries. Promotes normal growth, digestion, nerves, heart,
energy, healthy skin.
Vitamin C Fresh fruits and vegetables, citrus, strawberries, tomatoes, cantalope, pineapple, berries, rhubarb, peppers, rutabaga, kale, cabbage. Promotes healthy bones, teeth and gums, blood regeneration, tissue respiration, healing of wounds and resistance to infection.
Vitamin D Sunshine and fish Promotes healthy growth, strong bones and teeth, and facilitates the bodies use of calcium and phosphorous.
Vitamin E It is found in many foods including vegetable oils, cereals, meat, poultry, eggs, fruits, vegetables, and wheat germ oil. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.
Vitamin K Greens, carrots, kale, cabbage, tomatoes. Needed for normal clotting of the blood and to prevent hemorage.
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