Blog

Ingredients

Silky pea puree

2 cups frozen peas thawed
¼ cup low-sodium vegetable stock
1 tablespoon lemon juice
¼ cup chopped Italian parsley
1 tablespoon chopped fresh chives
1 tablespoon unsalted butter softened
⅛ teaspoon salt
⅛ teaspoon ground pepper

Smoked salmon carpaccio

¼ pound thick asparagus spears about 6
2 small green zucchinis or cucumbers
1 8 ounce package cold-smoked sliced salmon
½ cup frozen peas thawed, for garnish
1 tablespoon capers drained and rinsed, for garnish
Fresh dill, lemon zest, and pea tendrils for garnish

Method

In high-speed blender, add pea puree ingredients. Pulse mixture until blended, scraping down sides of blender with a spatula. Continue to blend until a smooth puree is formed. It needs to be thick enough to hold its shape when dolloped or smeared onto serving plates. To ensure silky-smooth finish, press pea puree through a sieve into a bowl. Add more seasonings, to taste, if you wish.
Trim stems of asparagus spears. Using vegetable peeler, shave spears into long strips. Set aside. Shave unpeeled zucchini or cucumbers into long strips.
Artfully arrange 2 or 3 pieces of smoked salmon shaped into rosettes onto each of 8 individual salad serving plates. Intersperse with shavings of asparagus and curls of zucchini or cucumber. Stud plates with a few peas and some capers. Dollop with pea puree and garnish with dill and pea tendrils.

Notes

Each serving contains: 98 calories; 9 g protein; 3 g fat (1 g sat. fat); 10 g total carbohydrates (4 g sugar, 4 g fiber); 658 mg sodium

Middle Eastern Kebabs with Couscous and Roasted Red Pepper Sauce

A bit of West meets East with buffalo and coconut flavors married with red peppers in this dish. Served over couscous, it’s a world of deliciousness in a single healthy dish.

Print Recipe Pin Recipe

Servings: 4

Ingredients

Kebabs

¼ cup coconut sauce, coconut aminos, or low-sodium tamari sauce
3 tablespoons apple cider vinegar
3 tablespoons olive oil
1 garlic clove peeled, smashed, and minced
¼ teaspoon salt
⅛ teaspoon cayenne pepper
1 pound sirloin tip water buffalo, bison, or beef cut into 1 inch cubes
1 red onion cut into 1 inch cubes
1 yellow bell pepper seeded and cut into 1 inch pieces

Pearl couscous

1 tablespoon olive oil
1 cup Israeli (also known as pearl) couscous
1 ½ cups low-sodium vegetable stock
¼ cup chopped Italian parsley

Roasted red pepper coconut cream sauce

1 12 ounce jar roasted red bell peppers drained
½ cup coconut cream
¼ cup low-sodium vegetable stock
2 tablespoons tomato paste
1 teaspoon maple syrup
1 garlic clove peeled, smashed, and minced
½ teaspoon cinnamon
⅛ teaspoon salt
Generous pinches of ground black pepper, allspice, and nutmeg
Toasted coconut flakes for garnish (optional)
Baby nasturtium for garnish (optional)

Method

In bowl, combine coconut sauce, aminos, or tamari, with vinegar, olive oil, garlic, salt, and cayenne. Whisk together to blend. Add cubes of meat and stir in until evenly coated. Cover and refrigerate for 8 hours or overnight. Stir occasionally. The longer it marinates, the more tender the meat becomes.
In medium saucepan, heat oil. Add couscous and stir with wooden spoon over medium heat until it becomes toasty and golden, about 2 minutes. Slowly add vegetable stock to prevent it from sputtering. Turn heat to low. Cover and cook for about 12 to 14 minutes or until couscous is tender and stock is absorbed. Remove from heat and stir in parsley.
To blender, add roasted pepper, coconut cream, vegetable stock, tomato paste, maple syrup, garlic, and seasonings. Whirl until smooth. Transfer to small saucepan and cook over medium heat until bubbly, about 5 minutes. Cover, set aside, and keep warm.
Drain marinade from meat and discard. Bring meat to room temperature before grilling, about 45 minutes. If using bamboo or wooden skewers, soak in water for at least 45 minutes before using. Grease barbecue grill and preheat to 400°F.
Thread drained cubed meat, onion, and yellow pepper among 4 metal or soaked bamboo skewers. Place skewers on grill. Grill covered, for 5 to 7 minutes for medium rare, or 145°F when tested with a meat thermometer. Turn skewers once. Grill a minute or 2 longer for medium 160°F doneness. Remove and cover loosely with a tent of parchment for kebabs to rest for a few minutes.
To serve, add couscous onto plate. Straddle kebabs overtop and spoon warm roasted red pepper sauce overtop. Garnish with toasted flaked coconut and baby nasturtiums, if you wish.

Notes

Each serving contains: 576 calories; 43 g protein; 23 g fat (10 g sat. fat); 51 g total carbohydrates (8 g sugar, 6 g fiber); 361 mg sodium

Mousse au Chocolat

Mousse—a perfect ending to a delicious meal, yet so much more. Our mousse can stand alone as a decadent treat served anytime of day. It’s made from the creamiest soy in combination with dark chocolate and espresso for an added kick.

Print Recipe Pin Recipe

Servings: 6

Ingredients

1 10.5 oz package soft plain tofu brought to room temperature
3 tablespoons maple syrup
1 tablespoon chia seeds
1 teaspoon espresso instant coffee powder
½ teaspoon cinnamon
1 5.5 oz dark chocolate bar, 70% cocoa
Flaked salt optional
Sweetened plain yogurt, shaved dark chocolate, raspberries for garnish (optional)

Method

Drain tofu and place in high-speed blender or food processor. Add maple syrup, chia seeds, coffee powder, and cinnamon. Blend until smooth. While mixture rests, melt chocolate in saucepan over medium-low heat or in microwave, stirring until smooth and fully melted. Cool slightly.
In blender with creamy tofu, turn motor to low and gradually drizzle in melted chocolate until fully blended and creamy. Spoon or pipe into 6 – 4 oz ramekins. Top each with a pinch of flaked salt if you wish. Place ramekins on tray, cover securely, and slide into refrigerator to chill.
When ready to serve, drop a dollop of sweetened plain yogurt on top with shavings of grated chocolate and a couple of raspberries for garnish, if you wish.

Notes

Each serving contains: 158 calories; 6 g protein; 8 g fat (4 g sat. fat); 18 g total carbohydrates (15 g sugar, 2 g fiber); 20 mg sodium

By Irene McGuinness

Article Courtesy of Alive Magazine

Get to the heart of circulation

Healthy blood flow, explained

The circulatory system is a closed loop that starts and ends with the heart. While that sounds simple enough, it’s actually a highly intricate network composed of approximately 60,000 miles of blood vessels.

The purpose of circulation

The body’s muscles, tissues, and organs require a continuous replenishment of oxygen, nutrients, and hormones to maintain their physiologic functions. These materials are packaged in the blood and pumped by the heart to the target tissues via blood vessels.

Once these goods are delivered to the muscles, tissues, and organs, the blood collects waste products, such as carbon dioxide, to be eliminated from the body.

Anatomy

Arteries are strong, muscular blood vessels which carry oxygen-rich blood away from the heart (except for the pulmonary arteries, which carry oxygen-poor blood from the heart to the lungs).

Capillaries are tiny, thin-walled blood vessels responsible for the delivery of oxygen, nutrients, and hormones to the tissues, as well as the collection of carbon dioxide and waste products.

Veins are vessels responsible for returning deoxygenated blood to the heart. Veins operate with a system of valves to ensure blood moves in one direction.

Live circuit

Imagine the blood vessel network as a tree. A tree’s trunk branches off into a couple large branches, which continue to divide into smaller, more numerous twigs.

In a similar way, the left side of the heart pumps oxygen-rich blood through the aorta, which then branches off into large arteries going to different places in the body. Arteries divide into smaller arterioles as they get closer to their destination, and then end in tiny capillaries which perfuse the target tissues with blood.

Capillaries have thin walls, which allows for the delivery of oxygen, nutrients, and hormones from the blood to the tissues, as well as the collection of carbon dioxide and waste products.

The capillaries also begin the process of returning oxygen-poor blood to the heart. Capillaries merge into venules, which eventually converge to form larger veins. Veins deliver deoxygenated blood to the heart.

The right side of the heart then pumps this blood to the lungs to release carbon dioxide and reoxygenate the blood via respiration. The pulmonary veins return oxygenated blood to the heart so that the circuit can begin again.

The heart of the matter

The heart is the key player in the circulatory system. This hollow, muscular organ is responsible for maintaining strong, rhythmic contractions that pump blood into the arteries and maintain blood pressure.

A healthy circulatory system depends upon the proper functioning of the heart itself, comprising its electrical conduction, valve system, as well as its own blood perfusion.

Problems may arise if the heart’s electrical signaling becomes dysregulated (e.g., arrhythmia), its valves become leaky and allow for backward blood flow (e.g., valvular insufficiency), or if the heart muscles are poorly perfused with blood (e.g., coronary artery disease).

Poor circulation

Circulation is compromised if there is an obstacle to delivering blood to the tissues. This obstacle might arise anywhere in the circulatory system (e.g., plaque in the coronary artery, embolism in the lungs, valve dysfunction in the veins).

Although the extremities are commonly affected, poor circulation can present with myriad signs and symptoms all over the body. The symptom presentation depends on the tissues being affected by the lack of oxygen.

Bear in mind that poor circulation isn’t a disease in itself but a result of an underlying condition. Share your concerns with your healthcare provider so that you receive a thorough assessment and appropriate treatment.

Symptoms of poor circulation include

cold extremities
numbness
tingling
muscular weakness or pain while walking
pale or blue skin
swelling
bulging veins

Common causes of poor circulation include

diabetes
obesity
smoking
hypertension
atherosclerosis
peripheral artery disease
varicose veins
Raynaud’s disease
deep vein thrombosis

Circulation-supporting supplements

Curcumin
Ginger
Chinese patent medicines
Ginkgo biloba
Hawthorn
L-arginine

Always check with your health care practitioner before trying a new supplement, to make sure it’s right for you.

By Dr. Cassie Irwin, ND

Article Courtesy of Alive Magazine

What is VILPA …

… and why should you consider adding it to your life?

In 2020 the World Health Organization’s global Guidelines on Physical Activity and Sedentary Behaviour acknowledged that “all activity counts” and removed the stipulation that activity should be accumulated in 10-minute bouts.

VILPA, short for vigorous intermittent lifestyle physical activity, describes a way of thinking about movement that can be used to promote daily activity in those who don’t exercise routinely.

Taking the stairs instead of the elevator, carrying groceries, vacuuming and washing floors, or playing with the kids are just some of the activities that could be considered VILPA. Just put a little more oomph into your activity to raise your heart rate for a minute or so and those chores turn into VILPA gold.

It’s a viable alternative for those who are short on time or making their way back from being more sedentary to more active.

“VILPA can work for most adults, and it’s especially useful for those who are sedentary and for people who don’t have a structured exercise routine,” says Jamie Hardy, a functional movement specialist.

Movement as catalyst for better health

In our history, humans have been active as a means to survival. In our modern lifestyles, it’s easy to settle on the sofa and order dinner with a touch of a button or a voice command. The problem is, though, all that sedentary living is bad for our health.

If you happen to be stuck in a sedentary pattern, VILPA can help, and “you can add yet another beneficial layer to it,” says Hardy, “by adding a type of functional weight-bearing exercise when possible, such as squatting and carrying groceries up the stairs.”

Long-term benefits

Up to five minutes of VILPA daily (three bouts of one or two minutes peppered throughout the day) can reduce the risk of certain cancers (especially breast, endometrial, and colon cancer) by up to 40 percent. Also, the risk of cardiovascular disease following consistent VILPA is reduced by half.

Short bouts of exercise that do not require extra time set aside might just be one solution, as long as they’re done regularly. “VILPA can help improve cardiovascular fitness over a few weeks of doing it consistently, and the advantage is that it’s accessible to most people and it can be done anywhere,” says Hardy.

VILPA versus general movement recommendations

It may sound like a few minutes of vigorous physical activity can replace the general weekly recommendations (at least 150 minutes of moderate to intense aerobic activity and at least two sessions of strength training) but that’s not the case.

“VILPA … is less beneficial for achieving fitness goals that are usually linked to a consistent strength routine, for example,” says Hardy.

However, considering that six weeks of short bursts of intermittent stair climbing led to an improvement in cardiorespiratory fitness levels of sedentary women in a recent scientific study, there is but one question to ask: why not?

By Daniela Ginta, MSc, NNCP

Article Courtesy of Alive Magazine

A new vitamin D discovery

The sunshine vitamin and our cardiovascular health

The celebrated “sunshine vitamin,” otherwise known as vitamin D, is commonly praised for its ability to support overall bone strength and immune function, but emerging research also continues to illuminate its benefits related to heart health.

“Traditionally, [vitamin D] is known as something that’s good for the bones, because it helps improve calcium absorption in the bloodstream,” explains Laura Brass, ND. “But it’s been discovered over the years to benefit almost every system in the body—from the immune system to the cardiovascular system.”

The power of vitamin D

This powerhouse vitamin has many essential roles in the body. One of its long-hailed benefits is supporting calcium absorption in the gut for optimal bone health. It also promotes overall muscle strength and repair, and our immune system depends on the nutrient to ward off unwelcome bacteria and viruses.

Recent research also indicates its potential impact on reducing major cardiovascular events among older adults, such as heart failure and hypertension, and suggests a deficiency in vitamin D could raise the risk factor for these diseases.

“Vitamin D is known to help from an arterial perspective,” says Caitlyn Keates, ND. “It helps the blood vessel lining and blood to flow more freely through that lining, thereby reducing a lot of the inflammation that’s within the arterial wall of the heart.”

While research is still emerging, and the connection between vitamin D and heart health is not yet conclusive, Brass says it’s about looking at the nutrient’s significance more holistically.

“D” for deficient

Vitamin D deficiency has been identified as a public health problem around the globe. “When we see patients in practice, I’d say nine times out of 10, we see some sort of deficiency in vitamin D in their bloodwork,” explains Keates.

While our body synthesizes vitamin D when our skin is exposed to sunlight, sunscreen (an obvious skincare essential) can hinder absorption by as much as 90 percent. Other factors such as age can also lessen the amount of the vitamin our skin absorbs. A person in their eighties, for instance, will produce about half as much vitamin D compared to someone in their twenties.

Few foods naturally contain the nutrient. Some of the best whole food sources include fatty fish like salmon and trout, fish liver oils, and egg yolks.

Supplementation

Since adequate vitamin D levels are difficult to obtain from sun exposure and food sources alone, a supplement is often recommended by health professionals.

Brass encourages people to prioritize a supplement containing vitamin D3 (versus D2) which has been shown to be a more effective form of the nutrient.

Keates says the correct daily dosage will fluctuate for each person, and will depend on factors such as age, weight, and level of deficiency (which requires a blood test to determine). Your health care practitioner can help guide you in the right direction.

By Brittany Devenyi

Article Courtesy of Alive Magazine

Blood Orange Granita

Blood Orange Granita

Print Recipe Pin Recipe

Servings: 4

Ingredients

¼ cup dry rosé wine or water
¼ cup cane sugar
2 cups fresh blood orange juice from about 8-10 medium oranges
Mint for garnish

Method

In a small saucepan, combine the wine or water and sugar.Heat on low until sugar has dissolved. Pour into a shallow pan and let cool.
Add blood orange juice to the sugar syrup and mix to combine.Place in the freezer. After 1 hour, break up ice crystals by stirring with a fork. Continue to check every hour until all the mixture crystalized, approximately 3 hours.
To serve, scoop into chilled serving dishes, garnish with mint and serve immediately.

February 1, 2025

Chocolate Chia Seed Pudding

Chocolate Chia Seed Pudding

Print Recipe Pin Recipe

Servings: 2

Ingredients

1 cup milk (whole, almond, oat, etc.)
½ cup plain yogurt
1 teaspoon vanilla extract
¼ cup chia seeds
2-4 tablespoons agave syrup
3 tablespoons cocoa powder sifted
1 teaspoon mushroom powder
Pinch of salt
Shaved chocolate for garnish
Sliced almonds for garnish

Method

Whisk together all ingredients through salt in a mixing bowl until smooth. Adjust sweetness to taste and place in the refrigerator for 2-4 hours to thicken.
Spoon pudding into serving dishes and garnish with shaved chocolate and sliced almonds.

February 1, 2025

Potato Curry

Potato Curry

Print Recipe Pin Recipe

Servings: 4

Ingredients

1 pound creamer or fingerling potatoes
2 tablespoons olive oil
1 small yellow onion minced
2 cinnamon sticks
2 cardamom pods
¾ teaspoon cumin seeds
½ teaspoon brown mustard seeds
1 large tomato diced
2 large garlic cloves minced
½ inch fresh ginger minced
1 teaspoon fenugreek
1 teaspoon garam masala
½ teaspoon turmeric
¾ teaspoon Celtic sea salt
¼ teaspoon cayenne
1 ½ cups water or broth
1 cup plain Greek yogurt
1 cup cilantro leaves
⅓ cup roasted cashews

Method

Cut potatoes into 1-inch pieces if large. Place potatoes in a saucepan with salted water, bring to a boil and cook until tender. Drain and set aside.
Heat olive oil in a sauté pan over medium-low heat.Add onion and whole spices. Sauté until onions are translucent and starting to brown.
Stir in diced tomato, garlic, ginger, ground spices, salt, and water/broth. Bring to a gentle simmer and cook for 5-10 minutes, or until tomatoes break down.
Add yogurt and stir until smooth then add in cooked potatoes. Heat through and serve garnished with cilantro and cashews.

Notes

Pairs well with steamed rice, chicken skewers, or garlicky naan bread
Can be made dairy free by substituting Greek yogurt with a plant-based version

February 1, 2025

Vegan Lasagna Rolls

Print Recipe Pin Recipe

Total Time 1 30

Servings: 4

Ingredients

10 lasagna noodles
1 large zucchini
16 ounces plant-based ricotta cheese such as Kite Hill
2 large garlic cloves minced
½ ounce fresh basil chopped
2 tablespoons nutritional yeast
½ teaspoon sea salt
¼ teaspoon coarse ground black pepper
1 25-oz jar marinara sauce such as Cadia
1 ¼ cups pourable mozzarella such as Miyoko's Creamery

Method

Cook lasagna noodles based on the package instructions. Place noodles in a bowl of cool water until ready to use. This will prevent noodles from sticking together.
Meanwhile, slice zucchini using a mandolin into long, 1/8" strips. Try to have at least 10 slices. Alternately, slice zucchini into thin rounds.
Stir together plant-based ricotta, garlic, basil, salt, and pepper.
To assemble, spread ricotta mixture onto each lasagna noodle, top with a slice of zucchini and roll up.
Set aside 1 cup marinara sauce. Spread the remaining sauce on the bottom of a baking dish, and place lasagna rolls on top. Pour reserved marina sauce on top.
Cover and bake for 30 minutes then pour on mozzarella.Continue to bake uncovered, until sauce is bubbling and cheese has set, approximately 10 minutes.

January 1, 2025

West African Peanut Soup

West African Peanut Soup

Print Recipe Pin Recipe

Total Time 40

Servings: 4

Ingredients

3 tablespoons olive oil
1 large yellow onion diced
6 large garlic cloves minced
28 ounces diced tomatoes
4 cups vegetable broth
1 cup creamy peanut butter unsalted
1 teaspoon sea salt
½ teaspoon ground black pepper
¾ cup roasted, salted peanuts
1 bunch scallions thinly sliced
1 cup cilantro chopped

Method

Heat olive oil in a stockpot over medium heat. Add onion and sauté until translucent and starting to brown. Add garlic and cook until fragrant.
Add diced tomatoes and stock. Bring to a gentle simmer and cook for 10-15 minutes.
Stir in peanut butter, salt, and black pepper.
With an immersion blender, roughly blend soup. Alternatively, transfer soup to a blender and slowly blend with a kitchen towel over the lid to avoid splatters.
To serve, ladle soup into serving bowls and garnish with peanuts, scallions, and cilantro.

January 1, 2025

Frosted in white

Delicious (and nutritious!) white foods

There’s no need to shy away from white foods. Not only are many white foods nutritional powerhouses but they are also widely available.

These five recipes are full of vital nutrients, versatile in their presentation, delicious, and easily accessible in wintertime. They will help you rediscover white foods in ways that are familiar and, hopefully, in ways you may not have considered before.

Whipped Ricotta Tartines with Mushrooms and Leeks

These scrumptious and versatile tartines make an excellent snack, lunch, or breakfast. Protein- and calcium-rich, creamy ricotta is whipped up with honey and flavored with parsley and red pepper flakes.

Print Recipe Pin Recipe

Servings: 6

Ingredients

1 cup ricotta
1 tablespoon + 1 tsp honey divided
1 tablespoon chopped parsley
Zest of 1 lemon
1 tablespoon fresh lemon juice
¼ teaspoon dried red pepper flakes optional
2 tablespoons olive oil divided
4 ounces white button mushrooms cleaned and quartered
1 teaspoon low-sodium soy sauce
1 small leek (about 4 oz) cut into ¼ inch round slices
6 slices of sourdough baguette

Method

In small bowl, combine ricotta, 1 Tbsp honey, parsley, lemon zest and juice, and red pepper flakes (if using). Whip ricotta by hand using whisk or with electric mixer for about 2 minutes, until ricotta is light and creamy. Set aside.
In skillet, heat 1 Tbsp olive oil on medium-high heat. Add mushrooms and cook until brown on all sides, stirring only very occasionally. Add soy sauce to deglaze pan; tip mushrooms onto plate and set aside.
In the same skillet, heat remaining 1 Tbsp olive oil on medium heat. Add leek slices and cook carefully for 1 to 2 minutes each side, turning with palette knife or cake spatula, until tender and browned. Remove from heat.
Spread ricotta onto baguette slices and top with mushrooms and 2 or 3 leek slices. Drizzle tartines with remaining 1 tsp honey and serve.

Notes

Each serving contains: 218 calories; 9 g protein; 9 g total fat (3 g sat. fat); 27 g total carbohydrates (6 g sugars, 1 g fiber); 294 mg sodium

White Bean and Sweet Potato Tostadas

The versatility of white beans shines through in this dish, which employs them in two different ways: simmered and then roasted until crispy. The beans crown luscious sweet potato, flavored with sage and thyme, heaped high on crispy tortillas.

Print Recipe Pin Recipe

Servings: 4

Ingredients

2 large sweet potatoes about 2 lbs total
1 tablespoon + 8 teaspoons olive oil divided
¾ teaspoon salt divided
½ teaspoon pepper divided
1 tablespoon fresh thyme leaves + 1 thyme sprig
2 teaspoons chopped fresh sage + 2 whole leaves
1 14-oz can no-added-salt cannellini beans
1 bay leaf
½ teaspoon smoked spicy Spanish paprika
¼ teaspoon garlic powder
8 corn tortillas

Method

Preheat oven to 400°F.
Wash and trim sweet potatoes, leaving peel on. Cut each down the middle lengthwise and rub all over with 1 Tbsp olive oil. Place on baking sheet, cut side up, and sprinkle with 1/4 tsp salt, 1/4 tsp pepper, thyme leaves, and chopped sage. Bake in preheated oven for 50 minutes, turning them to face down halfway through cooking time.
Meanwhile, drain and rinse beans and set 1/2 cup aside to dry in single layer on kitchen towel-lined plate. In small saucepan, place remaining beans with bay leaf, thyme sprig, and sage leaves and add enough cold water to just cover. Heat on medium-low for about 10 to 15 minutes, until warmed through. Time the start so they are ready just as sweet potatoes are finishing in the oven, and keep warm in the hot water, adding 1/4 tsp salt. Pat reserved beans with kitchen towel and season with spicy paprika and garlic powder.
Remove sweet potatoes from oven, remove their skins, and place flesh in large bowl. Toss reserved beans on the same baking sheet, coating them in the remaining oil and herbs. Return baking sheet to oven and bake beans for 15 minutes, until crispy, stirring occasionally.
Brush each tortilla on both sides with 1 tsp olive oil and bake on baking sheets for 5 minutes, or until brown, turning halfway through.
While tortillas are warming, with fork, mash sweet potatoes and cover to keep warm. Drain simmering beans.
To assemble tostadas, divide mashed sweet potato among tortillas, add a few simmered beans, and top with spicy crispy beans. Season with 1/4 tsp salt and 1/4 tsp pepper.

Notes

Each serving contains: 373 calories; 12 g protein; 8 g total fat (1 g sat. fat); 66 g total carbohydrates (2 g sugars, 16 g fiber); 248 mg sodium

Coconut Panna Cotta with Lemon Grass, Ginger, and Lime

Fragrant lemon grass, ginger, and lime are time-honored companions for coconut. For best results, select coconut cream (not coconut milk) and look for one that is guar free and has a fat content of around 21 percent.

Print Recipe Pin Recipe

Servings: 4