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Notes on Nutrition

Nutritional yeast

Adding nutritional yeast to foods is a great way to add nutrition to your meals. Nutritional yeast is high in B12 vitamins and is a complete protein, meaning it has all nine of the amino acids your body needs, but cannot produce on its own. Aside from using it in dressings, try sprinkling it over mashed potatoes, into soups, baked vegetables and other foods.


Tahini provides one of the best sources of calcium out there. It's also high in B vitamins, and vitamin E, as well as minerals like magnesium, potassium and iron. It's also a complete protein.

Rice bowls are particularly scrumptious when loaded with toppings, but you can let your family members choose their own toppings for their rice bowls.

Here are a few suggestions to get you started

  • Grated fresh carrots
  • Grated fresh beets
  • Hemp seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Walnuts or almonds
  • Chickpeas toasted or fresh
  • Falafels
  • Avocado
  • Sprouts
  • Fresh peas
  • Mixed baby greens

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Bake approximately 35 minutes, until a toothpick inserted comes out clean. Use a smooth knife along the sides to loosen cake and cool...