<%BANNER%>
UFIR IFAS
STANDARD VIEW MARC VIEW
Permanent Link: http://ufdc.ufl.edu/IR00002535/00001
 Material Information
Title: Nutrition for Health and Fitness: Alternative Seasonings
Physical Description: Fact sheet
Creator: Templeton, B. Ellen
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 1990
 Notes
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status: Published
General Note: "Publication date: January 2000. First published: January 1988. Revised August 1990."
General Note: "FCS 8096"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00002535:00001


This item is only available as the following downloads:

HE66300 ( PDF )


Full Text

PAGE 1

7KLVGRFXPHQWLV)DFW6KHHW)&6DVH ULHVRIWKH'HSDUWPHQWRI)DPLO\
PAGE 2

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 2Januar y 2000EDFWHULDDQGPROGVZKLFKFDQVXUYLYHFRRNLQJDQGSPICES, HERBS AND OTHER SEASONINGS HERE'S THE DIFFERENCE6SLFHVDQGKHUEVLQFOXGHDJUHDWYDULHW\RI YHJHWDEOHSURGXFWVZLWKGLVWLQFWDURPDVDQG SXQJHQWIODYRUV 6SLFHV DUHSDUWVRISODQWVVXFK DVWKHGULHGVHHGVEXGVIUXLWRUIORZHUSDUWV EDUNRUURRW7KH\DUHXVXDOO\RIWURSLFDORULJLQ ([DPSOHVLQFOXGHFLQQDPRQEDUNfWXPHULF URRWfFORYHVEXGVfQXWPHJIUXLWfDQGFDUDZD\ VHHGVf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fDUHORVWXSRQVWDQGLQJ WKHVHDVRQLQJDELOLW\LVJRQH3URWHFWWKHRLOVE\ NHHSLQJVHDVRQLQJFRQWDLQHUVWLJKWO\FORVHGDQG VWRUHGLQDFRROFOHDQGU\SODFH7KHFXSERDUG DERYHWKHUDQJHLVKDQG\IRUVWRULQJVHDVRQLQJV EXWDYRLGLW7KHKHDWZLOOKDVWHQORVVRIIODYRU :KHQ\RXFDQQRORQJHUGHWHFWDVHDVRQLQJn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nUHDQRYLFHLQWURGXFHRQO\RQHRUWZR KHUEVRUVSLFHVLQDGLVK*LYH\RXUSDODWHD FKDQFHWRJHWDFFXVWRPHGWRWKHFKDQJHDQGWR GHFLGHWKHPRVWSOHDVDQWEOHQGV/LNHZLVHOLPLW WKHQXPEHURIVHDVRQHGGLVKHVWRQRPRUHWKDQ WZRSHUPHDOIRUVWDUWHUV

PAGE 3

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 3Januar y 2000HOW TO SUBSTITUTE DIFFERENT FORMS OF HERBS,I\RXKDYHWKHRSSRUWXQLW\H[SHULPHQWZLWK IUHVKKHUEV%HWWHU\HWVWDUW\RXURZQNLWFKHQ KHUEJDUGHQ7KHIODYRURIIUHVKKHUEVLV XQVXUSDVVHG :KHQVXEVWLWXWLQJIUHVKKHUEVWHDVSRRQV WDEOHVSRRQf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nV JXLGHWRVHHZKHWKHURUQRWWKLVSUDFWLFHLV UHFRPPHQGHGZLWKWKHSDUWLFXODUEUDQG\RXRZQ 7RGU\SODFHVHYHUDOFOHDQKHUEVSULJVRUFXS OHDYHVRQDSDSHUWRZHO&RYHUZLWKDQRWKHU SDSHUWRZHO'RQRWXVHWKRVHPDGHIURP UHF\FOHGSDSHUf+HDWRQ +,*+ RU &22. WR PLQXWHV5HPRYHIURPRYHQDQGFRRO,IQRW FRPSOHWHO\GU\DQGEULWWOHSXWEDFNLQWKHRYHQ IRUDIHZVHFRQGV'U\LQJWLPHPD\YDU\ZLWK GLIIHUHQWKHUEVDQGZLWKGLIIHUHQWRYHQV6WRUHDV \RXZRXOGUHJXODUGULHGKHUEV%DVLOVDJH SDUVOH\PLQWDQGRUHJDQRUHWDLQWKHLUDSSHWL]LQJ JUHHQFRORUZKHQGULHGWKLVZD\ ,IRQO\VHHGVDUHWREHXVHGVXFKDVIURPGLOO IHQQHORUFRULDQGHUWDNHFDUHWRFXWWKHVWHPV ZKHQULSHEXWEHIRUHVHHGVIDOO3ODFHDSDSHUEDJ FDUHIXOO\RYHUDKHDGDQGWLHZLWKVWULQJEHIRUHWKH KHDGLVVHYHUHG+DQJXSVLGHGRZQVHHGKHDG GRZQfWRFDWFKWKHVHHGVDVWKH\GU\DQGIDOO 7RIUHH]H 3ODFHVSULJVRUVWDONVRIKHUEVLQ SODVWLFEDJVDQGSXWLQWRWKHIUHH]HULPPHGLDWHO\ :KHQUHDG\WRXVHVQLSRUFKRSZLWKRXWWKDZLQJ IRUHDVLHUKDQGOLQJ0LQWWDUUDJRQSDUVOH\

PAGE 4

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 4Januar y 2000FKLYHVVRUUHODQGPDUMRUDPSUHVHUYHZHOOXVLQJ WKLVPHWKRG $QRWKHUJRRGZD\WRIUHH]HLVWRSODFH FKRSSHGKHUEVLQDQLFHFXEHWUD\ILOOZLWKZDWHU DQGIUHH]H3ODFHWKHIUR]HQFXEHVLQSODVWLFEDJV DQGVWRUHLQIUHH]HU7KHFXEHVFDQHDVLO\EH SRSSHGLQWRVRXSVRUVWHZVZKHQQHHGHGHOW TO USE SEASONINGS+HUHDUHVRPHWDVW\DQGFRPSOHPHQWDU\ VXJJHVWLRQVIRUXVLQJVHDVRQLQJVZLWKFHUWDLQ IRRGVWRJLYH\RXWKHFRQILGHQFHWRVWDUW$IWHU WKDW\RXDUHRQ\RXURZQ,QVHDVRQLQJIRRGV WKHUHDUHQRIDVWUXOHV&UHDWLYLW\LVWKHNH\DQG SUDLVHLVWKHUHZDUGSEASONING SAMPLER*Beverages7RPDWRMXLFH EDVLOGLOOPDUMRUDPRUHJDQR OLPHRUOHPRQMXLFHWDUUDJRQVDYRU\WDEDVFR VDXFH 9HJHWDEOHMXLFHFRFNWDLO EDVLOPDUMRUDP RUHJDQRWDEDVFRVDXFHVDYRU\WDUUDJRQBreads&RIIHHFDNHTXLFNEUHDGV FLQQDPRQQXWPHJ FORYHVDOOVSLFHJURXQGFDUGDPRPOLPHOHPRQRU RUDQJHSHHOFKRSSHGQXWVUDLVLQVDQLVH 'XPSOLQJVRUSDVWU\WRSSLQJRQPHDWRU SRXOWU\SLHV URVHPDU\
PAGE 5

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 5Januar y 2000Pastas (And Other Starchy Side Dishes)1RRGOHV VHVDPHVHHGVSRSS\VHHGVVDIIURQ 5LFH EDVLOWK\PHVDJHPHDWRUSRXOWU\EURWK VDYRU\VDIIURQFXUU\SRZGHU 6SDJKHWWL ILQHVKHUEHVOLPHRUOHPRQEXWWHUPoultry&KLFNHQ7XUNH\DQG3KHDVDQW WK\PH SRXOWU\VHDVRQLQJVDJHFXUU\SRZGHUOLPH OHPRQRURUDQJHMXLFHURVHPDU\ 'XFN FXUU\SRZGHUJLQJHURUDQJHMXLFH DQGRUSHHOVDJH *RRVH PDUMRUDPSRXOWU\VHDVRQLQJVDJHSalads&ROHVODZ GLOOZHHGRUVHHGVFDUDZD\VHHGV FUXVKHGSLQHDSSOHYLQHJDUPXVWDUGVHHGVSRSS\ VHHGVUDLVLQVFKRSSHGQXWV 3RWDWR GLOOZHHGRUVHHGVGLFHGFXFXPEHU WXUPHULFWDUUDJRQYLQHJDUSauces%DUEHFXH FD\HQQHSHSSHUFKLOLSRZGHU FXPLQGU\PXVWDUGURVHPDU\WK\PHYLQHJDU OLPHRUOHPRQMXLFHRQLRQJDUOLFPXVWDUGVHHGV ED\OHDI +ROODQGDLVH WDUUDJRQYLQHJDUFD\HQQHSHSSHU 0DULQDGHV ED\OHDIPXVWDUGVHHGVYLQHJDU ,WDOLDQVHDVRQLQJOLPHRUOHPRQMXLFH 6SDJKHWWL RUHJDQRJDUOLFEDVLOPDUMRUDP ,WDOLDQVHDVRQLQJFHOHU\FLQQDPRQRQLRQ URVHPDU\IHQQHOVHHGV 9LQDLJUHWWH EDVLOGU\PXVWDUGWDUUDJRQ YLQHJDUOLPHRUOHPRQMXLFHSeafood&ODPV PDUMRUDPRUHJDQRSRXOWU\VHDVRQLQJ WK\PHWDUUDJRQOLPHRUOHPRQMXLFH &UDE OLPHRUOHPRQMXLFHYLQHJDU )LVK GLOOZHHGRUDQJHOLPHRUOHPRQEXWWHU WDUUDJRQWK\PHWDUUDJRQYLQHJDUPDOWYLQHJDU /REVWHU OLPHRUOHPRQMXLFHOLPHRUOHPRQ EXWWHU 2\VWHUV WK\PHKRUVHUDGLVK 6FDOORSV JDUOLFOLPHOHPRQED\OHDI 6KULPS JDUOLFOLPHOHPRQED\OHDIWDUUDJRQ KRUVHUDGLVKSoups%HDQ RUHJDQRVDYRU\ %HHI ED\OHDIJDUOLFYHJHWDEOHIODNHV &KLFNHQ VDJHURVHPDU\SRXOWU\VHDVRQLQJ WK\PH &KLFNHQJXPER ED\OHDIILOHVDVVDIUDVf &KRZGHUV ED\OHDIWK\PH 0LQHVWURQH EDVLORUHJDQRJDUOLFVDJH 2QLRQ PDUMRUDPWK\PH 3HD EDVLOURVHPDU\VDYRU\PLQW 3RWDWR EDVLOFKLYHVFXUU\SRZGHU

PAGE 6

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 6Januar y 20007RPDWR EDVLOPDUMRUDPRUHJDQRWK\PH (JJSODQW RUHJDQREDVLOJDUOLF GLFHGFXFXPEHUOLPHRUOHPRQMXLFH 9HJHWDEOH EDVLOPDUMRUDPURVHPDU\VDJH VDYRU\WK\PHFKLOLSRZGHUVegetables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f GLOOZHHGRUVHHGVFDUDZD\ VHHGVFKLYHV 6TXDVKZLQWHUftSXPSNLQ FLQQDPRQ EURZQVXJDUQXWPHJRUDQJHMXLFHDQGRUSHHO DOOVSLFHJLQJHUPDFHSXPSNLQSLHVSLFH 7RPDWRHV EDVLORUHJDQRWDUUDJRQYLQHJDU ,WDOLDQVHDVRQLQJGLOOZHHG 7XUQLSV URVHPDU\QXWPHJ r127(1RWDOOIRRGFDWHJRULHVDUHUHSUHVHQWHG (PSKDVLVLVJLYHQWRWKRVHIRRGVWKDWPRVWSHRSOH DUHDFFXVWRPHGWRVHDVRQLQJZLWKVRPHVDOW$Q HIIRUWLVPDGHKHUHWRLQFRUSRUDWHWKHXVHRI VHDVRQLQJVRWKHUWKDQVDOWDQGRWKHUVRGLXP FRQWDLQLQJFRPSRXQGVLH06*,QDGGLWLRQ QRWDOOVHDVRQLQJVDUHPHQWLRQHG1RWDEO\ SDSULNDEODFNSHSSHUDQGSDUVOH\KDYHEHHQ RPLWWHG7KHSRSXODULW\DQGZLGHXVHRIWKHVH VHDVRQLQJVLQGLFDWHVWKDWJXLGDQFHIRUWKHLUXVH LVQRWQHFHVVDU\

PAGE 7

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 7Januar y 2000HERB BUTTER COMBINATIONS (USE ON VEGETABLES, BREADS, NOODLES)FKLYHVDQGSDUVOH\IODNHV FKLYHVEDVLOVDYRU\DQGOLPHRUOHPRQ SRSS\VHHGVPDUMRUDPDQGSDSULND FKLYHVWDUUDJRQURVHPDU\FKHUYLOWK\PH RUHJDQRDQGOLPHRUOHPRQ FKLYHVDQGOLPHRUOHPRQ FKLYHVDQGVDJH GU\PXVWDUGHERB SHAKERS5HPRYH\RXUVDOWVKDNHUDQGUHSODFHLWZLWKHot Spicy MixDQKHUEVKDNHU7KHVHPDNHQRYHOJLIWVIRU KROLGD\VRUELUWKGD\VDQGLWnVDJRRGZD\WR LQWURGXFHDKHDOWKFRQVFLRXVIULHQGWRDOWHUQDWLYH VHDVRQLQJVWRVRGLXP 8VHWKHVHILUVWWZRKHUEVKDNHUFRPELQDWLRQV RQPHDWVHDIRRGVRXSVWHZVDQGYHJHWDEOHVBountiful Bouquet MixWVSWK\PH WVSSRZGHUHGVDJH WVSURVHPDU\ WVSPDUMRUDP WVSVZHHWEDVLOZesty Herb MixWVSWK\PH WVSVDYRU\ WVSSRZGHUHGVDJH WVSURVHPDU\ WVSPDUMRUDP WVSWDUUDJRQ 8VHWKHIROORZLQJPL[RQVDODGVPHDW SRXOWU\DQGYHJHWDEOHVAll-Around MixWVSJDUOLFSRZGHU WVSRQLRQSRZGHU WVSSDSULND WVSZKLWHSHSSHU WVSGU\PXVWDUG WVSSRZGHUHGWK\PH WVSJURXQGFHOHU\VHHGV *ULQGWKHVHQH[WWKUHHKHUEVKDNHU FRPELQDWLRQVLQDEOHQGHUIRURQHPLQXWHDWKLJK VSHHGRUXQWLOSRZGHU\8VHRQPHDWILVK SRXOWU\RUYHJHWDEOHV FLQVWDQWPLQFHGRQLRQ 7EVSVZHHWEDVLO 7EVSJURXQGFXPLQ 7EVSJDUOLFSRZGHU 7EVSFUDFNHGEODFNSHSSHUHerbed Celery MixFLQVWDQWPLQFHGRQLRQ 7EVSGLOOVHHGV WVSFHOHU\VHHGV WVSWDUUDJRQPeppy Mix7EVSOHDIWK\PH 7EVSOHDIPDUMRUDP 7EVSOHDIURVHPDU\ WVSSRZGHUHGVDJH WVSJURXQGEODFNSHSSHU

PAGE 8

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 8Januar y 20008VHWKH$QFHVWUDO+HUE0L[LQUDJRXWV &RRNDERXWPLQXWHVXQWLODOGHQWH SXWSDVWDLQODUJHVHUYLQJERZO$GGSULPDYHUDAncestral Herb MixWVSSRZGHUHGWK\PH WVSLQVWDQWPLQFHGRQLRQ WVSJDUOLFSRZGHU WVSEODFNSHSSHU WVSJURXQGPL[HGVSLFHV&DORULHV WVSJURXQGQXWPHJPLOOLJUDPV&KROHVWHURO WVSJURXQGJLQJHUJUDPV)DWRECIPES USING HERBS AND SPICES+HUEVDQGVSLFHVFDQDGGIODYRUWRDYDULHW\RI UHFLSHVZLWKRXWDGGLQJVDOW7U\WKHIROORZLQJ UHFLSHVDQGVHHKRZWDVW\IRRGVORZLQVDOWFDQEHPasta Primavera7EVSROLYHRLO 7EVSYHJHWDEOHRLO FORYHJDUOLFPLQFHG FJUHHQEHDQVDERXWRXQFHVf FFKRSSHG]XFFKLQLDERXWODUJHf FFKRSSHGEURFFROLDERXWEXQFKf FIUHVKSHDV FULSHSOXPWRPDWRHVFKRSSHGDERXW PHGLXPf WVSFKRSSHGSDUVOH\ WVSEDVLO WVSWK\PH WVSRUHJDQR WVSSHSSHU WVSVDOW WVSFUXVKHGUHGSHSSHU F3DUPHVDQFKHHVH OEVSDJKHWWL +HDWRLOLQODUJHVNLOOHWDQGVDXWHJDUOLFEHDQV ]XFFKLQLEURFFROLDQGSHDVDERXWPLQXWHV XQWLOWHQGHUFULVS$GGWRPDWRHVSDUVOH\EDVLO WK\PHRUHJDQRSHSSHUVDOWDQGUHGSHSSHU 6LPPHUDERXWPLQXWHVXQWLOWRPDWRHVDUH WHQGHU,QODUJHSRWEULQJDERXWTXDUWZDWHUWR DUROOLQJERLO$GGVSDJKHWWLDQGVWLUWRVHSDUDWH VRPHZKDWILUPf'UDLQZHOOLQDFRODQGHUDQG VDXFHDQG3DUPHVDQFKHHVHWRVVDQGVHUYH LPPHGLDWHO\0DNHVVHUYLQJVNutrients per servingPLOOLJUDPV6RGLXPLemon RiceFORYHJDUOLFPLQFHG 7EVSPDUJDULQH FFKLFNHQEURWK FZDWHU FHQULFKHGZKLWHULFH 7EVSFKRSSHGIUHVKSDUVOH\ 7EVSOHPRQMXLFH WVSJUDWHGOHPRQULQG ,QDPHGLXPVDXFHSDQVORZO\VDXWHJDUOLFLQ PDUJDULQHXQWLOJROGHQ$GGULFHDQGVWLUIRU PLQXWH$GGEURWKDQGZDWHUDQGEULQJWRDERLO RYHUKLJKKHDW5HGXFHWRDVLPPHUFRYHUDQG FRRNXQWLODOOEURWKLVDEVRUEHG'RQRWVWLU$GG SDUVOH\OHPRQMXLFHDQGULQG0L[OLJKWO\ZLWKD IRUN0DNHVVHUYLQJVDERXWFXSHDFKNutrients per serving&DORULHV WUDFHRI&KROHVWHURO JUDPV)DW PLOOLJUDPV6RGLXPStrawberry ParfaitFUHJXODUORQJJUDLQULFH FVNLPPLON 7EVSFRUQVWDUFK 7EVSVXJDU WVSJUDWHGOHPRQULQG

PAGE 9

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 9Januar y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utrients per serving&DORULHV PLOOLJUDPV&KROHVWHURO JUDPIDW PLOOLJUDPV6RGLXPLentil and Vegetable MedleyFZDWHU ,QVNLOOHWLQKRWRLOFRRNRQLRQVXQWLO FFKLFNHQEURWKWUDQVOXFHQW$GGEHHIDQGPXVKURRPVFRRNXQWLO FOHQWLOVZDVKHGDQGVRUWHGEURZQHG5HPRYHIURPVNLOOHWZLWKVORWWHG WVSFKLOLSRZGHUVSRRQ,QERZOPL[EURWKZDWHUDQGIORXUSRXU WVSWK\PHFUXVKHGLQWRVNLOOHWVWLUULQJFRQVWDQWO\XQWLOVPRRWKDQG WVSSHSSHUVOLJKWO\WKLFN$GGWRPDWRSDVWHPXVWDUG WVSYHJHWDEOHRLORUHJDQRGLOOZHHGDQGVKHUU\%OHQGZHOO$GG FFKRSSHGFDUURWDERXWVPDOOfPHDWPL[WXUHDQGFRRNPLQXWHVXQWLOPHDW FFKRSSHGRQLRQDERXWPHGLXPfLVWHQGHUDQGVDXFHLVUHGXFHG,QERZOFRPELQH JDUOLFFORYHVPLQFHG\RJXUWDQGDGGWDEOHVSRRQVPHDWVDXFH FFKRSSHGWRPDWRDERXWPHGLXPf5HGXFHKHDWVORZO\SRXU\RJXUWPL[WXUHLQWR ,QPHGLXPVDXFHSDQRYHUPHGLXPKLJKKHDWZLWKQRRGOHVRUSRWDWRHV0DNHVVHUYLQJV KHDWZDWHUFKLFNHQEURWKOHQWLOVFKLOLSRZGHUDERXWFXSHDFK WK\PHDQGSHSSHUWRERLOLQJUHGXFHKHDWWRORZ PRUH0L[ZLWKOHQWLOV0DNHVVHUYLQJVNutrients per serving&DORULHV PLOOLJUDPV&KROHVWHURO JUDPV)DW PLOOLJUDPV6RGLXPNouvelle Beef StroganoffOEOHDQEHHIURXQGFXWLQWRVWULSV 7EVSRLO PHGLXPRQLRQFKRSSHG FVOLFHGPXVKURRPVDERXWRXQFHVf FEHHIEURWK FZDWHU 7EVSDOOSXUSRVHIORXU 7EVSWRPDWRSDVWH WVSGU\PXVWDUG WVSRUHJDQR WVSGLOOZHHG 7EVSVKHUU\RSWLRQDOf FORZIDWSODLQ\RJXUW PHDWPL[WXUH6LPPHUDERXWPLQXWHV6HUYH

PAGE 10

Nutrition for Health and Fitness: Alternative Seasonin g s Pa g e 10Januar y 2000Nutrients per serving Ratat ouill e-Stuffed Peppers&DORULHV WVSYHJHWDEOHRLO PLOOLJUDPV&KROHVWHUROFFKRSSHGHJJSODQWDERXWPHGRU JUDPV)DWOEf PLOOLJUDPV6RGLXPFFKRSSHGWRPDWRDERXWODUJHf FVOLFHG]XFFKLQLKDOYHGDERXWLemon-Garlic Brussels Sprouts and Carrots7EVSPDUJDULQH R]SDFNDJHVIUR]HQ%UXVVHOVVSURXWV WKDZHGDQGKDOYHGDERXWFXSVf FMXOLHQQHFXWFDUURWVDERXWPHGLXPf JDUOLFFORYHPLQFHG WVSEDVLOFUXVKHG WVSSHSSHU 7EVSIUHVKOHPRQMXLFH ,QODUJHVNLOOHWRYHUPHGLXPKHDWPHOW PDUJDULQH$GG%UXVVHOVVSURXWVFDUURWVJDUOLF EDVLODQGSHSSHUVDXWHDERXWPLQXWHVXQWLO WHQGHUVWLUULQJIUHTXHQWO\6WLULQOHPRQMXLFH FRRNDERXWPLQXWHVORQJHUVWLUULQJ RFFDVLRQDOO\0DNHVVHUYLQJVFXSHDFKNutrients per serving&DORULHV PLOOLJUDPV&KROHVWHURO JUDPV)DW PLOOLJUDPV6RGLXP FFKRSSHGJUHHQSHSSHUDERXWVPDOOf PHGLXPf FFKRSSHGRQLRQDERXWPHGLXPf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utrients per serving&DORULHV PLOOLJUDP&KROHVWHURO JUDPV)DW PLOOLJUDPV6RGLXP