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Receta MEMORIAL DAY EATS - Detailed Nutritional Facts

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).
1/2 cup Bob's all purpose gf flour
3T cajun spice mix
(mustard, cumin, cayenne, brown sugar,
cracked black pepper, sea salt)
1. Rinse canned beans well, and mash in a large bowl. (I used a potato masher, so it would be chunkier than a food processor)
2. Mince garlic, onion and jalapeno. Add to bean mixture.
3. Sift in flour and spices. Mix well.
4. Sculpt mixture into patties with your hands and chill in the fridge for 30-60 minutes.
5. Pan fry each side in a skillet until browned, about 2 minutes. Then, add to baking sheet at 350 and bake for 10-12 minutes.
GLUTEN-FREE SESAME BURGER BUNS
(Makes 12 mini buns, or 8 medium buns)
1/4 cup earth balance (soy-free)
2 egg replacer (3t replacer plus 1/4c water)
1/3 cup sorghum flour
2/3 cup Bob's gluten-free all purpose flour
1/2 cup tapioca flour
2t xantham gum
1. Proof the yeast, warm water, butter and agave/honey.
3. Sift all dry ingredients together. Beat wet and dry ingredients together before folding in egg white replacer.
4. Scoop bun mixture into a greased muffin pan (for sliders) or into pastry rings for larger buns.
8. Let buns rise in oven for 40 minutes. Then, preheat oven to 350 and bake for 10-12 minutes.
(makes approx. 1/2 cup)
1/2t wheat-free tamari
(opt: paprika, cumin or allspice)
1. Mix all wet ingredients together in small bowl
2. Whisk in mustard, garlic powder, salt and pepper.
3. Chill for 30 minutes to 1 hour. Enjoy!
(Serves 8)
1/3 cup grapeseed oil vegenaise
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
12 servings in recipe 		beans
70.88g 		onion
11.59g 		jalapeno
1.07g 		garlics
0.44g 		pepper
0.11g 		sea salt
0.0g 		pepper
0.0g 		water
14.81g 		honey
1.18g 		apple cider vinegar
0.42g 		yeast
1.17g 		sea salt
0.5g 		baking powder
0.77g 		ketchup
0.5g 		tomatoes paste
7.28g 		apple cider vinegar
0.83g 		agave
0.82g 		water
4.94g 		sea salt
0.38g 		garlic
0.12g 		mustard
0.27g 		pepper
0.09g 		corn
2.7g 		corn
10.8g 		avocado
11.33g 		pepper
0.21g 		Total Per Serving Total for Recipe
Protein (g) 15.31 0.09 0.01 0.03 0.0 n/a n/a 0.0 0.0 0.0 0.45 0.0 0.0 0.01 0.31 0.0 0.0 0.0 0.0 0.02 0.07 0.01 0.09 0.35 0.23 0.0 16.98 203.76
Total Fat (g) 1.01 0.01 0.01 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.05 0.0 0.0 0.0 0.03 0.0 0.0 0.0 0.0 0.0 0.08 0.0 0.03 0.13 1.66 0.0 3.02 36.24
Carbohydrates (g) 44.2 0.87 0.06 0.14 0.01 n/a n/a 0.0 0.97 0.0 0.45 0.0 0.0 0.13 1.38 0.01 0.13 0.0 0.0 0.08 0.1 0.06 0.51 2.05 0.97 0.01 52.13 625.56
Ash (g) 2.55 0.04 0.0 0.01 0.0 n/a n/a 0.01 0.0 0.0 0.08 0.5 0.28 0.02 0.2 0.0 0.01 0.0 0.37 0.0 0.01 0.0 0.02 0.07 n/a 0.0 4.2 50.4
Calories (kcal) 241.684 3.707 0.322 0.648 0.033 n/a n/a 0.0 3.58 0.088 3.442 0.0 0.0 0.485 5.968 0.175 0.559 0.0 0.0 0.387 1.29 0.223 2.322 9.288 18.133 0.066 292.398 3508.776
Starch (g) n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.02 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.02 0.24
Sucrose (g) n/a 0.08 n/a n/a 0.0 n/a n/a n/a 0.01 0.0 n/a n/a n/a 0.0 0.02 0.0 0.0 n/a n/a n/a 0.01 n/a 0.06 0.22 n/a 0.0 0.41 4.92
Glucose (dextrose) (g) n/a 0.26 n/a n/a 0.0 n/a n/a n/a 0.42 0.0 n/a n/a n/a 0.06 0.42 0.0 0.01 n/a n/a n/a 0.01 n/a 0.01 0.05 n/a 0.0 1.25 15.0
Fructose (g) n/a 0.23 n/a n/a 0.0 n/a n/a n/a 0.48 0.0 n/a n/a n/a 0.05 0.43 0.0 0.01 n/a n/a n/a 0.0 n/a 0.01 0.05 n/a 0.0 1.27 15.24
Lactose (g) n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0
Maltose (g) n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.02 0.0 n/a n/a n/a 0.01 0.02 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.02 n/a 0.0 0.07 0.84
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 7.81 10.57 0.98 0.25 0.1 n/a n/a 14.8 0.2 0.39 0.09 0.0 0.0 0.35 5.35 0.78 0.67 4.93 0.0 0.01 0.02 0.01 2.05 8.2 8.3 0.2 66.07 792.84
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 1.5 0.58 0.04 0.0 0.0 n/a n/a 0.0 0.97 0.0 0.0 0.0 0.0 0.11 0.89 0.0 0.02 0.0 0.0 0.03 0.02 0.0 0.09 0.35 0.07 0.01 4.69 56.28
Galactose (g) n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.04 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.04 0.48
Dietary Fiber (g) 10.8 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.3 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.3 0.8 0.0 12.7 152.4
Calcium (mg) 87.176 2.317 0.107 0.787 0.007 n/a n/a 0.444 0.071 0.029 0.747 0.12 0.0 0.09 2.62 0.058 3.426 0.148 0.09 0.093 1.433 0.382 0.054 0.216 1.36 0.015 101.792 1221.504
Iron (mg) 3.56 0.03 0.01 0.01 0.0 n/a n/a 0.0 0.0 0.0 0.19 0.0 0.0 0.0 0.22 0.0 0.01 0.0 0.0 0.0 0.03 0.03 0.01 0.06 0.06 0.0 4.23 50.76
Magnesium (mg) 121.196 1.043 0.204 0.109 0.013 n/a n/a 0.148 0.024 0.021 1.143 0.005 0.0 0.095 3.057 0.042 0.452 0.049 0.004 0.068 0.82 0.17 0.999 3.996 3.287 0.025 136.967 1643.604
Phosphorus (mg) 249.48 3.128 0.333 0.666 0.028 n/a n/a 0.0 0.047 0.033 15.05 0.0 0.0 0.165 6.04 0.067 0.058 0.0 0.0 0.487 2.313 0.151 2.403 9.612 5.893 0.055 296.008 3552.096
Potassium (mg) 1051.076 13.786 2.308 1.744 0.223 n/a n/a 0.0 0.612 0.304 23.333 0.04 0.0 1.91 73.794 0.608 1.044 0.0 0.03 1.285 1.876 1.102 7.29 29.16 54.967 0.447 1266.939 15203.268
Sodium (mg) 3.544 0.927 0.011 0.074 0.004 n/a n/a 0.593 0.047 0.021 0.583 193.79 209.76 5.57 57.492 0.042 0.115 0.198 145.343 0.03 0.014 0.039 0.405 1.62 0.793 0.008 621.022 7452.264
Zinc (mg) 2.59 0.02 0.0 0.01 0.0 n/a n/a 0.0 0.0 0.0 0.07 0.0 0.0 0.0 0.05 0.0 0.0 0.0 0.0 0.0 0.02 0.0 0.01 0.05 0.07 0.0 2.89 34.68
Copper (mg) 0.595 0.007 0.001 0.001 0.0 n/a n/a 0.001 0.0 0.0 0.006 0.0 0.0 0.001 0.027 0.0 0.001 0.0 0.0 0.0 0.001 0.001 0.001 0.005 0.022 0.0 0.673 8.076
Manganese (mg) 0.751 0.009 0.003 0.007 0.0 n/a n/a 0.0 0.001 0.001 0.006 0.001 0.0 0.001 0.022 0.002 0.001 0.0 0.0 0.001 0.005 0.005 0.004 0.017 n/a 0.0 0.837 10.044
Selenium (mcg) 2.3 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.1 0.0 0.0 3.6 43.2
Vitamin A, IU (IU) 0.0 0.116 8.576 0.039 3.316 n/a n/a 0.0 0.0 0.0 0.012 0.0 0.0 4.665 110.982 0.0 0.304 0.0 0.0 0.0 0.171 0.262 5.049 20.196 n/a 6.633 160.319 1923.828
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.429 0.0 0.166 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.235 5.531 0.0 0.016 0.0 0.0 0.0 0.008 0.013 0.243 0.972 0.793 0.333 8.74 104.88
Beta Carotene (mcg) 0.0 0.116 4.884 0.022 1.72 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 2.8 65.57 0.0 0.181 0.0 0.0 0.0 0.102 0.137 1.269 5.076 7.027 3.44 92.342 1108.104
Vitamin E (mg) 0.15 0.0 0.01 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.01 0.31 0.0 0.0 0.0 0.0 0.0 0.01 0.0 0.0 0.01 0.23 0.0 0.74 8.88
Vitamin D (IU) n/a n/a 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 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 83.545 2093.3 0.0 0.0 0.0 0.0 0.0 0.0 0.005 0.0 0.0 0.0 0.0 2176.85 26122.2
Lutein + zeaxanthin (mcg) 0.0 0.695 5.281 0.07 0.054 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 1.232 0.179 17.388 69.552 30.713 0.108 125.272 1503.264
Tocopherol, beta (mg) n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Tocopherol, gamma (mg) n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.04 n/a 0.0 n/a n/a 0.0 0.05 0.0 0.0 0.02 n/a 0.0 0.11 1.32
Tocopherol, delta (mg) n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Vitamin C (mg) 0.0 0.6 0.5 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.7 1.1 0.3 5.4 64.8
Thiamin (mg) 0.638 0.005 0.002 0.001 0.0 n/a n/a 0.0 0.0 0.0 0.028 0.0 0.0 0.0 0.004 0.0 0.0 0.0 0.0 0.001 0.001 0.0 0.005 0.022 0.008 0.0 0.714 8.568
Riboflavin (mg) 0.135 0.002 0.001 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.064 0.0 0.0 0.001 0.011 0.0 0.0 0.0 0.0 0.0 0.001 0.0 0.002 0.006 0.015 0.0 0.239 2.868
Niacin (mg) 1.389 0.015 0.012 0.003 0.001 n/a n/a 0.0 0.001 0.0 0.464 0.0 0.0 0.007 0.224 0.0 0.001 0.0 0.0 0.001 0.022 0.001 0.046 0.184 0.197 0.002 2.57 30.84
Pantothenic acid (mg) 0.638 0.012 0.002 0.003 0.0 n/a n/a 0.0 0.001 0.0 0.132 0.0 0.0 0.0 0.01 0.0 0.0 0.0 0.0 n/a n/a n/a 0.021 0.082 n/a 0.001 0.902 10.824
Vitamin B-6 (mg) 0.206 0.015 0.005 0.005 0.0 n/a n/a 0.0 0.0 0.0 0.018 0.0 0.0 0.001 0.016 0.0 0.0 0.0 0.0 0.003 0.001 0.0 0.002 0.006 0.029 0.001 0.31 3.72
Folate (mcg) 314.685 2.665 0.504 0.013 0.049 n/a n/a 0.0 0.024 0.0 27.3 0.0 0.0 0.05 0.873 0.0 0.058 0.0 0.0 0.002 0.209 0.009 1.242 4.968 9.18 0.097 361.928 4343.136
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 47.1 0.6 0.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.4 0.0 0.0 0.1 2.8 0.0 n/a 0.0 0.0 0.1 0.3 0.0 0.6 2.5 1.6 0.0 56.3 675.6
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.184 0.001 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.006 0.0 n/a 0.0 0.002 0.0 0.0 n/a 0.0 0.0 0.001 n/a 0.001 0.002 n/a 0.0 0.198 2.376
Threonine (g) 0.645 0.002 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.023 0.0 n/a 0.0 0.007 0.0 0.0 n/a 0.0 0.001 0.003 n/a 0.004 0.014 n/a 0.0 0.701 8.412
Isoleucine (g) 0.673 0.001 0.0 0.001 0.0 n/a n/a n/a 0.0 0.0 0.025 0.0 n/a 0.0 0.005 0.0 0.0 n/a 0.0 0.001 0.003 n/a 0.004 0.014 n/a 0.0 0.728 8.736
Leucine (g) 1.226 0.003 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.036 0.0 n/a 0.0 0.008 0.0 0.0 n/a 0.0 0.001 0.005 n/a 0.009 0.038 n/a 0.0 1.33 15.96
Lysine (g) 1.049 0.003 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.037 0.0 n/a 0.0 0.009 0.0 0.0 n/a 0.0 0.001 0.004 n/a 0.004 0.015 n/a 0.0 1.124 13.488
Methionine (g) 0.234 0.001 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.009 0.0 n/a 0.0 0.001 0.0 0.0 n/a 0.0 0.0 0.001 n/a 0.002 0.008 n/a 0.0 0.257 3.084
Cystine (g) 0.17 0.001 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.006 0.0 n/a 0.0 0.001 0.0 0.0 n/a 0.0 0.0 0.002 n/a 0.001 0.003 n/a 0.0 0.185 2.22
Phenylalanine (g) 0.829 0.002 0.0 0.001 0.0 n/a n/a n/a 0.0 0.0 0.022 0.0 n/a 0.0 0.009 0.0 0.0 n/a 0.0 0.001 0.003 n/a 0.004 0.016 n/a 0.0 0.888 10.656
Tyrosine (g) 0.432 0.001 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.018 0.0 n/a 0.0 0.004 0.0 0.0 n/a 0.0 0.0 0.002 n/a 0.003 0.013 n/a 0.0 0.475 5.7
Valine (g) 0.801 0.002 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.027 0.0 n/a 0.0 0.006 0.0 0.0 n/a 0.0 0.001 0.004 n/a 0.005 0.021 n/a 0.0 0.869 10.428
Arginine (g) 0.95 0.013 0.001 0.003 0.0 n/a n/a n/a 0.0 0.0 0.025 0.0 n/a 0.0 0.005 0.0 0.001 n/a 0.0 0.002 0.005 n/a 0.004 0.014 n/a 0.0 1.021 12.252
Histidine (g) 0.425 0.001 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.012 0.0 n/a 0.0 0.004 0.0 0.0 n/a 0.0 0.0 0.002 n/a 0.002 0.01 n/a 0.0 0.458 5.496
Alanine (g) 0.645 0.002 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.03 0.0 n/a 0.0 0.015 0.0 0.0 n/a 0.0 0.0 0.003 n/a 0.008 0.032 n/a 0.0 0.738 8.856
Aspartic acid (g) 1.85 0.008 0.002 0.002 0.0 n/a n/a n/a 0.0 0.0 0.046 0.0 n/a 0.002 0.051 0.0 0.0 n/a 0.0 0.002 0.005 n/a 0.006 0.026 n/a 0.001 2.001 24.012
Glutamic acid (g) 2.332 0.021 0.002 0.004 0.0 n/a n/a n/a 0.0 0.0 0.066 0.0 n/a 0.006 0.138 0.0 0.0 n/a 0.0 0.002 0.014 n/a 0.017 0.069 n/a 0.0 2.672 32.064
Glycine (g) 0.595 0.002 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.022 0.0 n/a 0.0 0.004 0.0 0.0 n/a 0.0 0.001 0.004 n/a 0.004 0.014 n/a 0.0 0.648 7.776
Proline (g) 0.652 0.002 0.001 0.0 0.0 n/a n/a n/a 0.001 0.0 0.019 0.0 n/a 0.0 0.006 0.0 0.0 n/a 0.0 0.0 0.005 n/a 0.008 0.031 n/a 0.0 0.727 8.724
Serine (g) 0.836 0.002 0.001 0.001 0.0 n/a n/a n/a 0.0 0.0 0.022 0.0 n/a 0.0 0.008 0.0 0.0 n/a 0.0 0.001 0.003 n/a 0.004 0.016 n/a 0.0 0.895 10.74
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 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 n/a n/a n/a n/a 0.0 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) 0.262 n/a 0.001 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.007 0.0 0.0 0.0 0.007 0.0 n/a 0.0 0.0 0.0 0.004 0.001 0.005 0.019 0.241 0.0 0.549 6.588
Phytosterols (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.035 n/a 0.0 n/a n/a 0.0 0.009 0.325 0.081 n/a n/a n/a n/a 0.449 5.388
Monounsaturated Fat (g) 0.085 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.03 0.0 0.0 0.0 0.005 0.0 n/a 0.0 0.0 0.0 0.055 0.001 0.009 0.038 1.111 0.0 1.334 16.008
Polyunsaturated (g) 0.432 n/a 0.003 0.001 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.001 0.012 0.0 n/a 0.0 0.0 0.0 0.015 0.001 0.015 0.06 0.206 0.0 0.748 8.976