Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

Potato Tortino with Rapini

New Mushroom-Barley Soup We've been having a nice stretch of cold, but quite sunny, weather lately, but today we had a little snow, too!  (Our "grand-dog", Skeena, a 15-year-old Malamute who has been staying with us for a few days, has been loving the snow.) The two dishes that I made yesterday (the soup for lunch with hummus, olives, marinated artichokes, tomatoes and baby greens on homemade crusty rolls; and the potato dish for dinner, along with a big salad) were certainly suited to the weather. Today, we were truly grateful for the thick, tasty leftover mushroom-laden barley soup for lunch again. My paternal grandmother's family emigrated to Peru from the Italian province of Liguria, so the cuisine of the region naturally interests me: "...A classic example of Ligurian culinary ingenuity, it [a frittata, tortino, or polpettone] is basically a way of turning vegetables into a main dish, or at least a hearty appetizer, by adding little more than miscellaneous odds and ends..." Colman Andrews in "Flavors of the Riviera" (Bantam Books, NY, 1996), quoted in my book “Nonna’s Italian Kitchen: Delicious Home-Style Vegan Cuisine”. That's exactly why I love this recipe, which is from "Nonna's Italian Kitchen".  There are many ways to make this, depending on what you have in your refrigerator.  This is the way I made it yesterday, but there are suggestions for other variations. Printable Recipe BRYANNA’S TORTINO DI PATATE (Layered Potato Casserole—this time with rapini, onions, vegan Italian sausage, and vegan cheese.) (Can be gluten-free and soy-free)     Serves 6             A potato tortino (tortino mean “little cake” in Italian) is a layered casserole made with thinly-sliced pre-cooked waxy potatoes.  It can be made simply with potatoes, sautéed onions, and breadcrumbs, or a more elaborate version can be made by adding one or more of the other additions or alternatives listed at the end of the ingredient list. 2 lbs. waxy potatoes 1-4 T. extra-virgin olive oil (depending on your taste) 1 large onion, thinly sliced 2-3 cups chopped (about 1/2 a bunch) blanched rapini (broccoli rabe) or other greens 1 to 2 crumbled spicy vegan sausages (such as Field Roast Chipotle)—add a few dried chilli flakes if the sausage is not very spicy 2 large cloves garlic, minced about 1/2 cups fine dry breadcrumbs or panko (can be whole grain; can be gluten-free) 1/4-1/2 cup vegan broth (I like Better Than Bouillon No-Chicken Vegan soup base) salt and freshly-ground black pepper to taste about 1/4 cup vegan Parmesan substitute (we like Go Veggie! soy parmesan) about 1 cup of Daiya Mozzarella Shreds or other vegan white cheese, or your own homemade version ADDITIONS OR ALTERNATIVES: 1.) Instead of vegan mozza, use about 1 to 1 1/2 cups of thick Besciamella Sauce (made with or without the oil), dividing it between the layers, with some on the top.  2.) Add 1/2 lb. fresh ripe sliced plum tomatoes, or about 1 cup canned tomatoes, drained and diced or chopped (add a clove of chopped garlic to the onions) 3.) Add 2 tablespoons chopped fresh rosemary and 1 oz. dried porcini or boletus mushrooms, soaked in hot water, drained and chopped (use reserved soaking water for liquid in recipe) AND/OR 1/2 lb. any kind of fresh mushrooms, sliced and sautéed in a little extra-virgin olive oil 3.) Instead of the sausage, use 6 thin slices commercial vegetarian "bacon" or ham" (or your homemade version) Some other ideas:  a.) You could layer the potatoes with grilled or broiled zucchini or eggplant slices; b.) or add some fresh basil or other herbs c.) You could blend the broth with 1/2 cup or so of silken tofu (and a tsp of The Vegg [egg yolk sub], if you like) and pour 1/2 of it over each layer of potatoes, for an “eggy” binder.   Steam or microwave the potatoes, cut into even-sized chunks, until they are just tender, but still firm.  (I don't usually peel them, but you can, if you wish.)  When they can be handled easily, slice them about 1/4-inch thick.             In a large heavy (can be non-stick) skillet over medium-high heat, heat the olive oil (whatever amount you prefer).  Sauté the onions in the oil until they are soft and starting to brown. Add the minced garlic, chopped, blanched rapini (or other greens), and sausage, and sauté for a few more minutes.  Preheat the oven to 400ºF.             Coat a 10-inch glass or ceramic casserole (or a 2 qt. oval casserole) with olive oil and sprinkle it with some of the breadcrumbs.   Place a single layer of potato slices on the bottom of the dish. Sprinkle with salt and pepper. Cover the potatoes with half of the onion/greens/sausage/garlic mixture, and any optional ingredients you may be using.  Sprinkle with a heaping tablespoon of vegan parmesan and cover with 1/3 of your Daiya Shreds or whatever cheese alternative you may be using. Repeat layering once more, saving enough potatoes and cheese alternative for one more layer. Top with the last of the potato slices and sprinkle with salt and pepper. Pour the broth over the dish and then top with the remaining breadcrumbs, vegan cheese alternative, and vegan parmesan.  Bake for 30 minutes, or until bubbly and golden on top.  Serve hot. ************************* Printable Recipe BRYANNA’S NEW MUSHROOM/BARLEY SOUP Serves 10-12 (Soy-free and can be gluten-free) It was snowing a bit today, and quite cold.  I’m so glad I made his soup yesterday! This soup is faster to make than my older version, contains no oil, and you don’t need any Marmite (yeast extract).  AND, just in case you aren’t near a convenient grocery store, you can use just a few fresh mushrooms, along with some soaked dried mushrooms, which everyone should have in their pantry for adding wonderful flavor and umami to any number of dishes! (I buy the wild mushrooms mixture available at Costco, in a 1 lb. container—very good buy!) 6 cups boiling water 1 1/2 oz. dried mixed wild mushrooms 1/2 cup chopped yellow onion 1 large leek, split, cleaned and chopped (If you have no leeks, use about 1 1/2 cups chopped onion in total.) 2 cups sliced fresh mushrooms (preferably cremini) 4 large cloves garlic, minced 5 cups hot water mixed with 3 Tbsp + 2 tsp. vegan “chicken” broth powder or paste (I use Better Than Bouillon No-Chicken vegan broth paste) 1 tsp. dried rosemary 1/4 cup soy sauce or tamari 2 cups rinsed and drained cooked or canned chickpeas (one 19 oz. can) 1/2 cup water whisked with 1/4 cup unbleached white flour OR white GF flour mix freshly-ground black pepper and salt to taste (you may not need any added salt) Pour the boiling water over the dried mushrooms in a large bowl, pitcher or batter bowl, cover and let soak while you prepare the other ingredients. Place the leeks in a covered microwave-proof casserole and microwave on 100% power for 5 minutes.  Remove the lid (carefully!) and stir in the sliced fresh mushrooms and garlic.  Cover and cook at 100% power for 2 or 3 more minutes. Drain the soaked dried mushrooms in a sieve over a pot or bowl to catch the soaking water.  Squeeze as much of the water out of the mushrooms as possible.  Chop them coarsely. Strain the mushroom soaking water into your soup pot. Add the chopped soaked mushrooms, and the microwaved onion/leek/mushroom/garlic mix.  Stir in the 5 cups hot water mixed with the broth powder or paste, the barley, rosemary, soy sauce, and chickpeas.  Bring to a boil, turn down to low, cover and simmer for 30 minutes. In a small bowl whisk the 1/2 cup water with the flour until no lumps remain.  Whisk in a little of the hot broth from the soup and stir into the soup.  Stir well to distribute thoroughly.  Simmer for about 5 more minutes. Taste for salt and pepper.  Serve hot.  Enjoy!

 Grape Focaccia warm out of the oven!

We had a bit of an Italian day yesterday (and this morning)-- culinarily speaking, I mean (is that even a word?). I don't have alot of time to cook lately, working on The Book, and also anticipating cooking for 11 people over the weekend, as 2 of my daughters and their families are coming for a long weekend visit. But yesterday we had some mushrooms to use up and some lovely greenhouse green peppers grown by one of our neighbors up the road, so I pulled out my own vegan Italian cookbook "Nonna's Italian Kitchen" to look for ideas. I was quickly reminded of how delicious the stuffed vegetable recipe was-- hadn't made it for eons! It was faster to make than I'd remembered, too, and in 45 minutes we were sitting down to lovely hot stuffed peppers and mushrooms (recipe below), roasted new potatoes, and a green salad.

Just before bed, I mixed up a small batch of no-knead olive oil dough (1/4 of the recipe in "Artisan Bread in 5 Minutes a Day"-- I added a bit more water than they called for).  We had visited my mother in Courtenay the day before and snitched a few purple grapes from the arbor in the entrance of  her assisted living home, Abbeyfield House.  I thought of grape focaccia the minute I saw them and couldn't help myself!

The dough was supposed to rise for 2 hours before I put it into the refrigerator, but I was going to bed, so I put it out on the front porch in a covered bowl-- I figured it was cool enough so that it wouldn't rise too fast, but not so cool that it wouldn't really get going.  Evidently the dough is very versatile, because it worked just fine when I baked it this morning!  For the topping, I sliced the grapes in half, crushed them a little over the patted-out dough, sprinkled it with organic sugar, rose it for 20 minutes, and baked it at 475 degrees F for about 20 minutes (50 degrees higher than the recipe indicated).  This is the most divine treat--so simple and fresh-- you have to try it! Use any focaccia dough you prefer, such as this dough or this.

Well, I'd better get back to work. Here's the stuffed vegetable recipe!



Italian Stuffed Green Peppers and Mushrooms

Printable Recipe

BRYANNA’S VEGAN VERDURE IMBOTTITI (STUFFED VEGETABLES)
Serves 4 (From my book “Nonna’s Italian Kitchen”)

Stuffed vegetables are a favorite all around the Mediterranean, and there are many types of fillings-- breadcrumb, meat, fish, rice, vegetables. The following stuffing is our favorite and combines all of these elements (vegan, of course!), including the use of miso in place of the ubiquitous anchovy.

We use this is in roasted peppers (any color), parboiled onions, eggplant, or zucchini (or other summer squash), and also in tomatoes and mushrooms. For a buffet dinner, you might like to multiply this stuffing recipe several times and present a tray of various stuffed vegetables. They are delicious hot, or at room temperature. This recipe also makes an excellent antipasto dish.

Vegetables: choose one or mix them up!
4 large bell peppers (any color), cut in half vertically and seeded
OR 2 medium zucchini (or other summer squash), cut in half lengthwise, with the middle hollowed out somewhat (save the hollowed-out bits)
OR 2 medium-small eggplants, or 4 smaller ones, left whole
OR about 8 medium onions, peeled and left whole
OR about 16 large (not giant) mushrooms, stemmed (save stems)
OR 4 large portobello mushrooms, stemmed (discard stems)
OR about 8 medium firm ripe unpeeled tomatoes (not plum type)
Stuffing:
1 T. extra-virgin olive oil
1 medium onion, minced
1/4 c. chopped fresh Italian parsley
2 cloves garlic, minced
Any edible trimmings, insides, or stems of the vegetables to be stuffed, chopped
1/2 c. cooked rice, any kind
1/2 c. fresh breadcrumbs, preferably wholegrain
1/2 c. vegetarian "burger" or "sausage", crumbled OR ground seitan of any kind OR chopped sauteed mushrooms (I used Field Roast Classic Meatloaf this time, ground in the food processor--and it was good!)
2 T. tomato paste
about 2 T. vegetarian broth
2 T. vegan Parmesan substitute
1 T. light soy or chickpea miso
salt and freshly-ground pepper to taste

In a large heavy nonstick skillet, heat the oil over high heat. Add the onion, garlic, parsley, and any trimmings, etc. that you are using. Saute until the onions are soft and any liquid has evaporated. Add salt and pepper to taste.

Add the remaining ingredients and stir well. Set aside.

Preheat the oven to 350-400 degrees F (depending on the vegetable; see below).

If using peppers, you can grill them, if you have a grill, or simply place them on an oiled cookie sheet, brush or spray them with olive oil and place them under the broiler, about 3-4" from the heat source. Broil the outsides until they are blistered and slightly charred, and the insides until they are a bit juicy. Place them inside of a plastic or paper bag for a few minutes, then peel the skins off under cold running water.


If using zucchini (or other summer squash), boil or steam them for about 5-10 minutes, or until tender inside, but still firm on the outside. Drain well. Treat eggplants the same way, but leave them whole, just cutting off the top stem. After boiling, cut them in half lengthwise and scoop out hollows in the pulp, leaving a lining of "flesh" inside the skin. Save the pulp for the filling.

If using onions, boil them for about 10 minutes, cool under cold running water, and cut a slice from the top end. Remove most of the insides, leaving about a 3/4" shell.

If using tomatoes, cut a slice from the top and scoop out asll but the firm outer shell.

If using mushrooms (either kind), choose firm unbroken ones and they need only be stemmed and cleaned.

When your vegetables are prepared, fill them with the stuffing and place them, stuffing-side-up in an oiled pan, fairly close together. You can bake them "as-is", or sprinkle the tops with vegan Parmesan substitute, breadcrumbs, or olive oil, or spread a little tomato sauce over the tops. A little bit of water, vegetable cooking water, vegetarian broth, or wine should be poured around the vegetables, to keep them from scorching. (I used some chopped juicy tomato, which wasn't particularly tasty, for the moisture.)  With the mushrooms and eggplant, this should only be a few tablespoons.


Bake the peppers and eggplant at 400 degrees F for about 15 minutes; the zucchini at 350 degrees F for about 30 minutes; the onions at 375 degrees F for about 30 minutes; the mushrooms at 375 degrees F for about 20 minutes; and the tomatoes at 350 degrees F for 15-20 minutes.

Serve hot, plain, or drizzled with extra virgin olive oil, or with a hot tomato sauce; or at room temperature, plain or drizzled with extra virgin olive oil.


Enjoy!

I'm home with a cold-- at least one that is trying to take hold and I'm fighting it. So, I thought I'd share a recipe I made recently that is yummy and comforting on a miserable December day.

The recipe is adapted from one in Cook's Illustrated magazine (and you'll see the original recipe reproduced-- un-attributed, unfortunately-- around the 'Net). I veganized it, used more asparagu, fewer mushrooms, and far less fat. I compensated for all the missing fat by using a tiny bit of tasty dark Chinese sesame oil, and adding some dried porcini mushrooms and their soaking water. Very delicious and comforting, indeed, and about as elegant as a Shepherd's Pie can be.


Printable Recipe

BRYANNA'S LOWER-FAT VEGAN MUSHROOM AND ASPARAGUS SHEPHERD'S PIE 
(Gluten-Free)
Servings: 5

Mashed Potatoes:
3 lbs. Yukon Gold potatoes
3/4 cup plain (original) nondairy milk
salt and freshly-ground black pepper to taste.
Filling:
1/4 cup dried porcini mushroom slices
1 lb asparagus, trimmed, cut into 1" pieces
1 teaspoon dark sesame oil
1 lbs + 6 oz. (22 oz.) mushrooms of your choice (I used cremini-- you can use a mixture, if you like), cleaned, stemmed, if necessary, and cut into 1/2" chunks
2 cloves garlic, chopped
1/2 cup sliced veggie "ham" or "bacon" (optional)
1/2 a small onion, chopped
1/4 cup green onions, thinly sliced
5/8 cup medium dry sherry
1 cup porcini mushroom soaking water
1/2 cup hot water
1 mushroom bouillon cube, or 1 teaspoon mushroom broth powder or paste (enough for for 1 cup broth), crumbled (see here)
3 tablespoons tomato paste
1/2 teaspoon dried thyme
1/2 teaspoon salt
1 teaspoon potato starch dissolved in 1 tablespoon cold water
freshly-ground black pepper
paprika or smoked paprika (smoked pimenton)


Make the mashed potatoes as follows, or, for the best, fluffy "butter-y" low-fat mashed potatoes, see the recipe here.

Peel the potatoes and cut into equal-sized chunks. Steam them or cook in simmering water to cover until tender but not mushy. MICROWAVE OPTION: Place potato cubes in a large Pyrex casserole, cover and cook on 100% power (no need to add water) for about 6 minutes; stir the cubes and cook about 4 minutes longer, or until the cubes are soft enough to mash.  (This option saves not only time, but alot of energy, and you lose no nutrients in water.)

Drain and mash the potatoes well with a potato masher or ricer. Add the nondairy milk and beat well with a wooden spoon. Season to taste with salt (do not omit the salt!) and freshly ground black pepper. Cover and set aside.

To make the Filling:
Soak the dried porcini mushrooms in about 1 1/2 cups of boiling water, covered, while you proceed with the next few steps.

Steam the asparagus until bright green and crisp-tender. Spray with cold water from the tap, drain and set aside.

Add the sesame oil to a large, non-stick, hard-anodized, or cast iron skillet over high heat. Add the mushrooms, onions, and garlic. Stir-cook over until browned mushroom have released their juice. Add splashes of hot water as needed to keep from sticking or drying out, but don't use much. Add the veggie "ham", if using, and the green onions, and stir-cook until the mushrooms start to brown. Transfer them to a bowl and reserve.

Strain the porcini mushrooms and save 1 cup of the soaking water. Stir the porcini mushrooms into the cooked mushroom mixture. Mix with the hot water and mushroom bouillon cube until it dissolves. Whisk in the tomato paste.

Reduce the heat to medium-high. Add the sherry and deglaze the pan by scraping up any browned juices with a wooden spoon. Boil until the liquid is reduced to a syrupy glaze. Add the mushroom soaking water/broth /tomato paste mixture, salt and thyme. Simmer for a few minutes, and then whisk in the potato starch mixture. The sauce will thicken quickly, as potato starch only needs to heat up, not cook, in order to thicken. Add the cooked asparagus and mushroom mixture to the sauce. Taste for seasoning. Pour into a 2 qt. baking dish or gratin dish.


Heat the oven to 375°F.

Drop spoonfuls of the mashed potatoes on top of the mushroom filling and spread them gently to form an even (but not too smooth) layer.


Spray the potatoes with oil from a pump-sprayer and sprinkle with paprika or smoked paprika (pimenton). Bake in the hot oven until the potatoes are golden on top and the filling is bubbling, 25 to 35 minutes.

Nutrition Facts
Nutrition (per serving): 428.9 calories; 3% calories from fat; 1.7g total fat; 0.0mg cholesterol; 374.1mg sodium; 2921.7mg potassium; 84.1g carbohydrates; 8.4g fiber; 6.2g sugar; 75.7g net carbs; 18.2g protein; 7.9 points.

Enjoy!

Wholewheat butterfly or bowtie pasta (farfalle) with lowfat Vegan Alfredo Sauce, veggie "chicken strips", peas, mushrooms, and Cheddar "Sheese" on top.

Sorry I haven't blogged for ages-- family business and catching up on other business got in the way. I haven't cooked anything terribly interesting this week, but I did make a couple of good improvisational quick pasta dishes for lunch, using what I had in the house. I didn't write them down as I cooked, but I have a pretty good eye and memory for what I cooked (I wrote them down later), if too much time doesn't pass, so I'm pretty sure these recipe should be accurate.

In the following recipe I used a vegan "cheese" from Scotland called "Sheese" as the topping. I have just been sent a box of Sheese-- many kinds, including some creamy spreads, which I don't think are available in North America yet! The "strong cheddar" is the only one we have tried yet, but we like it! Nice texture, punchy taste. No hydrogenized fats, either!



"Sheese" is available in the UK, and in many other countries; see where to buy.
(UPDATE 2015: Unfortunately, Sheese is not available in the USA anymore, and only available in Canada via Koyo Foods' Ontario catalogue.)

I used my low-fat vegan Alfredo sauce to moisten the pasta.

Printable Recipe

RECIPE #1:
BRYANNA'S ALFREDO MUSHROOM-"CHICKEN"-FARFALLE CASSEROLE (WW CORE PLAN COMPATIBLE)
Servings: 6

12 oz wholewheat farfalle (bowtie or butterfly) pasta
1 cup frozen baby peas, thawed
1 Tbs olive oil 2 cups sliced mushrooms
1 medium onion, chopped
4 cloves garlic, chopped
227 g (about 8 oz.) vegan "chicken strips" (I used President's Choice, which is produced by Gardein, but you can use any brand you like; or you could use some reconstituted Soy Curls) salt and freshly-grated pepper to taste
1 cup grated vegan cheese", a strong cheddar style (or any favorite strongly-flavored vegan "cheese")
Alfredo Sauce
1/2 cup water
1/4 cup corn flour (or yellow cornmeal ground to a fine flour in a dry electric coffee/spice grinder)
2 cup nondairy milk
2 cloves garlic, peeled
1 tsp salt
1/4 cup Go Veggie! vegan soy parmesan or your favorite vegan parmesan sub
freshly ground black pepper to taste

Put the water for the pasta on to heat before starting the sauce. Preheat the oven to 350 ° F.

Make the sauce:
In a small saucepan or microwavable bowl, whisk together the water and the corn flour. If you are cooking the mixture in the pot on the stovetop, stir it constantly over high heat until very thick.

Microwave option: microwave at full power for 20 seconds. Whisk. Repeat three times, or until very thick.

Mix the cooked corn mixture in the blender along with the remaining soy milk, garlic, and salt. Blend until very smooth, which may take a couple of full minutes. Add the soy parmesan and black pepper to taste. Blend briefly. Heat gently before adding to the pasta.

Cook the pasta until "al dente" in plenty of salted boiling water; drain in a colander and set aside mixed with the peas.

Sauté the mushrooms, onions and garlic in the oil in a large nonstick skillet until the onions soften. Add the veggie "chicken" strips and stir to heat.
Add the pasta, peas, and sauce to the pan and mix well. taste for salt and pepper. Scoop the mixture into an oiled 10" round casserole with a cover. Sprinkle the top with the grated Sheese. Cover and bake for 20 minutes. Serve hot.

Nutrition Facts
Nutrition (per serving): 424.8 calories; 16% calories from fat; 7.9g total fat; 0.0mg cholesterol; 664.4mg sodium; 556.6mg potassium; 61.8g carbohydrates; 6.0g fiber; 5.2g sugar; 55.9g net carbs; 24.7g protein; 8.4 points.

RECIPE #2:

This is a creamy pasta recipe, too (I seem to be in the mood for this!). I had ordered some Porcini Mushroom Powder by mail from Pistol River Mushrooms in Oregon-- only $24.95 US for a lb., which lasts a LONG time!!


It is made in Italy, smells and tastes divine! I want to experiment with using this product in my mushroom broth and in seitans.

Anyway, they sent me a little packet of dried portobello mushrooms as a gift, so I decided to try them in the following dish, which I made for lunch today.

They are really delicious!

I also had some silken tofu from an open box that needed using, some reconstituted Soy Curl "crumbs" (the small bits left in the bottom of the box) in the freezer, and a little bit of wholewheat fusilli left in the box. This is what I came up with:


Printable Recipe

BRYANNA'S CREAMY MUSHROOM FUSILLI (WW CORE PLAN COMPATIBLE)
Servings: 2

NOTE: If you don't have any suitable dried mushrooms, use about 1 1/2 cups sliced fresh portobello mushrooms, and sauté them with the other veggies.

3 oz. fusilli pasta ("corkscrews"), or other similar pasta
1/2 oz. dried, sliced Portobello mushrooms (or other favorite dried mushrooms), soaked in about 1 cup boiling water
1 cup reconstituted Soy Curls "crumbs" (or finely-chopped veggie "chicken" strips of your choice, or Yves Veggie "Ground Round Chicken", which is only available in Canada)
1/2 Tbs olive oil
3 green onions, chopped
4 cloves garlic, chopped
1/2 a red bell pepper, seeded and diced
3/4 cup firm or extra-firm SILKEN tofu OR medium firm tofu
3/4 cup mushroom soaking water
2 tsp. veggie broth powder or paste
salt and freshly-ground pepper to taste
Go Veggie! or EarthIsland/Follow Your heart vegan soy parmesan, or your favorite parmesan sub to sprinkle on top

Soak the dried mushrooms in the boiling water and let sit for 10 minutes. then drain them and save the soaking water.

Cook the fusilli in a medium pot of salted boiling water until "al dente". Drain and set aside.

Meanwhile, sauté the onion, garlic and pepper over medium heat in the olive oil in a large nonstick skillet until they soften. Add the Soy Curl "crumbs" and stir to heat.

Mix the tofu and 3/4 cup mushroom soaking water with the broth powder in the blender until smooth.

Pour the tofu sauce, drained mushrooms, and cooked pasta into the skillet and stir until it is well-heated. taste for salt and pepper. Serve with vegan soy parmesan.

Nutrition Facts
Nutrition (per serving): 487 calories, 86 calories from fat, 9.8g total fat, 0mg cholesterol, 968.3mg sodium, 526.5mg potassium, 78.5g carbohydrates, 5.7g fiber, 4.8g sugar, 23.9g protein, 13.4 points.

Enjoy!