Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
QUINOA AND SQUASH
salt and pepper to taste
1 butternut squash - peeled, seeded, and diced
BRAISED PEARS
4 tablespoons coconut nectar
3 tablespoons wheat-free tamari
4 firm but ripe Bosc pears, peeled, halved lengthwise and cored
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
2 servings in recipe 		squash
93.1g 		quinoa
0.0g 		quinoa
85.0g 		broth
180.0g 		cherries
15.87g 		almonds
0.25g 		onion
49.5g 		cumin
1.05g 		pepper
0.0g 		salt
0.0g 		butternut squash
0.0g 		olive oil
13.5g 		coconut oil
13.6g 		ginger root
2.79g 		cayenne pepper
0.23g 		vinegar
15.0g 		Total Per Serving Total for Recipe
Protein (g) 1.13 n/a 12.0 2.05 0.17 0.05 0.54 0.19 n/a n/a n/a 0.0 0.0 0.05 0.03 0.0 16.21 32.42
Total Fat (g) 0.17 n/a 5.16 0.4 0.03 0.12 0.05 0.23 n/a n/a n/a 13.5 13.6 0.02 0.04 0.0 33.32 66.64
Carbohydrates (g) 3.12 n/a 54.54 0.07 2.54 0.05 4.62 0.46 n/a n/a n/a 0.0 0.0 0.5 0.13 0.14 66.17 132.34
Ash (g) 0.58 n/a 2.02 1.89 0.08 0.01 0.17 0.08 n/a n/a n/a 0.0 0.0 0.02 0.01 n/a 4.86 9.72
Calories (kcal) 14.896 n/a 312.8 12.6 9.998 1.415 19.8 3.938 n/a n/a n/a 119.34 117.232 2.232 0.716 3.15 618.116 1236.232
Starch (g) n/a n/a 44.39 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 44.39 88.78
Sucrose (g) 0.03 n/a n/a n/a 0.02 0.01 0.49 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.55 1.1
Glucose (dextrose) (g) 0.7 n/a n/a n/a 1.05 0.0 0.98 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.72 5.44
Fructose (g) 0.88 n/a n/a n/a 0.85 0.0 0.64 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.38 4.76
Lactose (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a 0.02 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.02 0.04
Alcohol (g) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 88.11 n/a 11.29 175.59 13.05 0.01 44.11 0.08 n/a n/a n/a 0.0 0.0 2.2 0.02 14.07 348.54 697.08
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 2.05 n/a n/a 0.0 2.03 0.01 2.1 0.02 n/a n/a n/a 0.0 0.0 0.05 0.02 0.06 6.35 12.7
Galactose (g) n/a n/a n/a n/a 0.09 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.09 0.18
Dietary Fiber (g) 1.0 n/a 6.0 0.0 0.3 0.0 0.8 0.1 n/a n/a n/a 0.0 0.0 0.1 0.1 0.0 8.4 16.8
Calcium (mg) 13.965 n/a 39.95 10.8 2.063 0.649 11.385 9.776 n/a n/a n/a 0.135 0.0 0.446 0.333 1.05 90.552 181.104
Iron (mg) 0.33 n/a 3.88 0.31 0.06 0.01 0.1 0.7 n/a n/a n/a 0.08 0.01 0.02 0.02 0.03 5.53 11.06
Magnesium (mg) 15.827 n/a 167.45 3.6 1.746 0.659 4.95 3.843 n/a n/a n/a 0.0 0.0 1.2 0.342 0.75 200.367 400.734
Phosphorus (mg) 35.378 n/a 388.45 23.4 3.333 1.191 14.355 5.24 n/a n/a n/a 0.0 0.0 0.949 0.659 1.2 474.154 948.308
Potassium (mg) 243.922 n/a 478.55 97.2 35.231 1.734 72.27 18.774 n/a n/a n/a 0.135 0.0 11.579 4.532 10.95 974.877 1949.754
Sodium (mg) 1.862 n/a 4.25 586.8 0.0 0.002 1.98 1.764 n/a n/a n/a 0.27 0.0 0.363 0.068 0.75 598.109 1196.218
Zinc (mg) 0.27 n/a 2.64 0.0 0.01 0.01 0.08 0.05 n/a n/a n/a 0.0 0.0 0.01 0.01 0.01 3.08 6.16
Copper (mg) 0.047 n/a 0.502 0.0 0.01 0.002 0.02 0.009 n/a n/a n/a 0.0 0.0 0.006 0.001 0.002 0.598 1.196
Manganese (mg) 0.168 n/a 1.726 0.018 0.011 0.006 0.064 0.035 n/a n/a n/a 0.0 0.0 0.006 0.005 n/a 2.038 4.076
Selenium (mcg) 0.2 n/a 7.2 1.3 0.0 0.0 0.2 0.1 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 9.0 18.0
Vitamin A, IU (IU) 186.2 n/a 11.9 0.0 10.157 0.002 0.99 13.335 n/a n/a n/a 0.0 0.0 0.0 93.623 n/a 316.207 632.414
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 9.31 n/a 0.85 0.0 0.476 0.0 0.0 0.672 n/a n/a n/a 0.0 0.0 0.0 4.682 0.0 15.99 31.98
Beta Carotene (mcg) 111.72 n/a 6.8 0.0 6.031 0.002 0.495 8.001 n/a n/a n/a 0.0 0.0 0.0 49.14 0.0 182.189 364.378
Vitamin E (mg) 0.11 n/a 2.07 0.0 0.01 0.06 0.01 0.03 n/a n/a n/a 1.94 0.01 0.01 0.07 0.0 4.33 8.66
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 1978.375 n/a 138.55 0.0 13.49 0.002 1.98 4.704 n/a n/a n/a 0.0 0.0 0.0 29.603 0.0 2166.704 4333.408
Tocopherol, beta (mg) n/a n/a 0.07 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.01 0.0 n/a n/a n/a 0.09 0.18
Tocopherol, gamma (mg) n/a n/a 3.87 n/a 0.01 0.0 0.0 n/a n/a n/a n/a 0.11 0.03 n/a n/a n/a 4.01 8.02
Tocopherol, delta (mg) n/a n/a 0.3 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.3 0.6
Vitamin C (mg) 15.8 n/a n/a 0.0 1.1 0.0 3.7 0.1 n/a n/a n/a 0.0 0.0 0.1 0.2 0.0 21.0 42.0
Thiamin (mg) 0.047 n/a 0.306 0.0 0.005 0.001 0.025 0.007 n/a n/a n/a 0.0 0.0 0.001 0.001 0.0 0.391 0.782
Riboflavin (mg) 0.13 n/a 0.272 0.036 0.005 0.002 0.015 0.003 n/a n/a n/a 0.0 0.0 0.001 0.002 0.0 0.467 0.934
Niacin (mg) 0.456 n/a 1.292 1.404 0.024 0.008 0.059 0.048 n/a n/a n/a 0.0 0.0 0.021 0.02 0.0 3.332 6.664
Pantothenic acid (mg) 0.149 n/a 0.655 0.036 0.032 0.001 0.059 n/a n/a n/a n/a 0.0 0.0 0.006 n/a n/a 0.937 1.874
Vitamin B-6 (mg) 0.205 n/a 0.417 0.018 0.008 0.0 0.059 0.005 n/a n/a n/a 0.0 0.0 0.004 0.006 0.0 0.722 1.444
Folate (mcg) 26.999 n/a 156.4 3.6 0.635 0.123 9.405 0.105 n/a n/a n/a 0.0 0.0 0.307 0.239 0.0 197.812 395.624
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.13 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.13 0.26
Choline (mg) 6.2 n/a 59.7 5.2 1.0 0.1 3.0 0.3 n/a n/a n/a 0.0 0.0 0.8 0.1 0.0 76.5 153.0
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.009 n/a 0.145 n/a 0.002 0.001 0.005 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.161 0.322
Threonine (g) 0.028 n/a 0.357 n/a 0.003 0.001 0.01 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.401 0.802
Isoleucine (g) 0.037 n/a 0.425 n/a 0.003 0.002 0.005 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.473 0.946
Leucine (g) 0.065 n/a 0.714 n/a 0.005 0.004 0.015 n/a n/a n/a n/a 0.0 0.0 0.002 n/a n/a 0.804 1.608
Lysine (g) 0.065 n/a 0.655 n/a 0.005 0.001 0.02 n/a n/a n/a n/a 0.0 0.0 0.002 n/a n/a 0.747 1.494
Methionine (g) 0.019 n/a 0.264 n/a 0.002 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.284 0.568
Cystine (g) 0.009 n/a 0.17 n/a 0.002 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.182 0.364
Phenylalanine (g) 0.037 n/a 0.502 n/a 0.003 0.003 0.015 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.561 1.122
Tyrosine (g) 0.028 n/a 0.23 n/a 0.002 0.001 0.005 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.266 0.532
Valine (g) 0.047 n/a 0.502 n/a 0.003 0.002 0.01 n/a n/a n/a n/a 0.0 0.0 0.002 n/a n/a 0.565 1.13
Arginine (g) 0.047 n/a 0.927 n/a 0.003 0.006 0.05 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 1.033 2.066
Histidine (g) 0.028 n/a 0.349 n/a 0.003 0.001 0.005 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.387 0.774
Alanine (g) 0.056 n/a 0.502 n/a 0.005 0.003 0.01 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.575 1.15
Aspartic acid (g) 0.13 n/a 0.961 n/a 0.09 0.007 0.045 n/a n/a n/a n/a 0.0 0.0 0.006 n/a n/a 1.239 2.478
Glutamic acid (g) 0.121 n/a 1.59 n/a 0.013 0.017 0.129 n/a n/a n/a n/a 0.0 0.0 0.004 n/a n/a 1.873 3.746
Glycine (g) 0.037 n/a 0.587 n/a 0.003 0.004 0.015 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.646 1.292
Proline (g) 0.037 n/a 0.655 n/a 0.006 0.003 0.005 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.707 1.414
Serine (g) 0.047 n/a 0.485 n/a 0.005 0.002 0.01 n/a n/a n/a n/a 0.0 0.0 0.001 n/a n/a 0.549 1.098
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.037 n/a 0.604 0.198 0.006 0.009 0.02 0.016 n/a n/a n/a 1.864 11.764 0.006 0.007 0.0 14.531 29.062
Phytosterols (mg) n/a n/a n/a n/a 1.904 n/a 7.425 0.714 n/a n/a n/a 29.835 11.696 0.419 0.187 n/a 52.18 104.36
Monounsaturated Fat (g) 0.019 n/a 1.369 0.162 0.008 0.076 0.005 0.147 n/a n/a n/a 9.85 0.789 0.004 0.006 0.0 12.434 24.868
Polyunsaturated (g) 0.084 n/a 2.797 0.018 0.008 0.03 0.01 0.034 n/a n/a n/a 1.42 0.245 0.004 0.019 0.0 4.668 9.336