Tag Archives: whole30

Ghee Chocolate

Ghee Chocolate Final

 

Do you want life to become too easy when it comes to chocolate?

 

Mine is.

 

Let me convert you to my ways.

 

My blisffully deep, chocolate coated and soaked ways.

 

Your brain and mouth shall be ours and so much chocolate will take you into it that you’ll be licking through the cocoa’s melted bliss for hours. Then you’ll realize you never want to escape, and sink in, and be ours forever.

Chocolate drives me insane.

Okay so ghee chocolate. I was going to make a too easy coconut oil chocolate recipe. I just mix a 1:1 ratio of coconut oil and cocoa powder together and it is all my body wants for hours. I feel so synchoronized with it. My body understands it, and has even mapped it in my brain with a permanent spot. Oh yes. Your body maps the nutrients you give it like connections to life. It’s like when you search for someone in a room and find them. Your brain just has these maps of resources. Where’s Waldo but for food.

My most potent brain map connections are to meat, oils, fats and cocoa powder. To combine oil, or any fat, with cocoa, is just a mind symphony reaching through my brain. It connects. My taste explodes with the flavor it knows, and I’m in bliss.

Ghee chocolate was a spontaneous desire and it was so delicious and looked so beautiful I just had to share it with you. It has a more buttery taste than the coconut oil, but I really enjoy it. The taste is a bit more like browned crispy butter fondling chocolate. I love it. In fact, I’m about to go make some more. I might not even chill it.

Update:

I didn’t. It’s incredible both ways. Try it both soft and hard.

Ghee Chocolate

Ghee Chocolate

Ingredients:

1:1 Ratio of Ghee and Cocoa

You can even turn life to epic mode and make ghee yourself.

I use this cocoa. To make your own go to cherry forest.

This will taste bitter at first, but your mouth and taste buds will adjust through time. Have a bit of it and let it be bitter, then add in a bit of sweetener and decrease each day so you can get closer and closer to cocoa.

Cocoa Butter Me

Directions:

Mix together and refrigerate to desired consistency. I like mine about thirty minutes in between soft and hard.

You can also use this as a glaze or pour it over ice cream. I just love it straight. It’s as good as a shot of Lagavulin, and I don’t type that lightly.

Lime Zested

Optional Add Ins

Lime Juice

Lime Zest

Fleur De Sel

Sea Salt

Cinnamon

Berries

Tiny Swirl of Honey

Visual Tutorial:

Mix one part cocoa powder to one part ghee.

Cocoa Butter Me.jpg

Mixing

Consistently Drip Worthy

For a thicker consistency add more cocoa:

Add more Cocoa.jpg

For a more smooth consistency add more ghee:

Add more Ghee.jpg

Let it set in the fridge:

Intensely run yourself over me.

You can even sprinkle on salt once it’s set:

Sea Salted Chocolate Final

You can also squeeze in some lime juice:

Lime Chocolate.jpg

Advertisements

Low Carb Slow Cooker Spaghetti Squash with Chocolate Stout Meatballs

Chocolate Stout Meatballs with Slow Cooker Spaghetti Squash.jpg

Now there are some things that you give up when you go low carb. You say pish posh to bread and its lack of nutrients. You even scold it for taking away from the flavor in burgers. Meat is the true mouth king there.

You do cry at giving up fruit, but your taste buds bow to you within weeks. They appreciate the subtleties in berries and your body loves still being in control.

I never cared for pasta.

The thing I still love in moderation is beer, specifically Icelandic beer. I have a deep infatuation for Iceland. The music makes me dance, the water makes my soul sing and drip out magic and the images of the place get permasoaked into my mind.

This is my favorite 8 tracks playlist of Icelandic tunes.

If you are gluten free as well then they have some gluten free beer already on the market. If you aren’t low carb you could even use cider. I let in a couple of vices in order to make this diet a lifestyle. Beer and the occasional sip of root beer are these vices. Oh and Trader Joe’s green tea mochi. Oh my soft mouthgasm happiness. Mochi ice cream.

Mochi is the main reason I love Japan. A tiny life goal of mine is to make the keto version. Sadly the main flour ingredient is rice.

I still keep it under twenty carbs a day for the sake of keto, and because that’s right where my body loses control and asks for cupcakes.

I mean….we can still have cupcakes. Just keto cupcakes. There’s this stain of strawberry cupcakes in my head though. Wal-Mart ones. I super cheated the first week of keto and ate like twenty cupcakes….*cough* They were so good. Now that I no longer like the taste of sugar those get to remain a memory. When you have old favorites after curbing that sugar addiction your memories get soiled and you have to spit out the taste. Those cupcakes get to remain a delicious mind memory.

Eventually you stop even craving fluff though, your body just asks for meat and veggies and its all it wants. Takes years but it is incredible feeling.

Now on this chocolate stout slow cooker spaghetti squash and meatballs. This memory will always be delicious and it will even deeply take your mouth for years to come. The chocolate and beer both give you earthy flavors that get to soak into the spaghetti squash. I added some fresh thyme for some flavor lifting, but if you just want that chocolate and stout manly vibe then don’t even bother.

This recipe is deeply inspired by I Breathe I’m Hungry’s low carb bison balls in red onion and chocolate stout gravy.

For the Meatballs

1 Pound Ground Beef or Primal Blend

1 Happy Egg

2 Tablespoons Coconut Flour or 1/3 Cup Almond Flour

1 Tsp Worcestershire Sauce

1/2 Tsp Cocoa Powder

1/4 Tsp Cinnamon or Allspice

1 Tbs Avocado or Coconut Oil

1 Cup Chopped Broccoli (Optional)

1 Tsp Salt (Salt once in ball form to keep it on the outside)

For the Gravy:

2 Tbs Butter (Preferably Kerrygold for ultimate mouth seduction)

1/2 Cup Red Onions

1 Cup Dark Beer (Or wine, or beef broth)

2 Tbs Butter (Added at the End)

For the Spaghetti Squash

Spaghetti Squash

1.5 Cups water or

1 Tbs Avocado or Coconut Oil (if using oven)

Directions:

  1. Prick the squash with a fork 10-15 times. Pop the whole spaghetti squash into the slow cooker with 1.5 cups water and cook on low  four to six hours or high for three to four hours. Alternatively bake in the oven by cutting it in half and cooking it in a baking dish with oil for 40 minutes at 375 degrees.
  2. Thirty minutes before the squash is finished cooking start the meatballs. It will need 15-30 minutes to cool and the meatballs take about 45 minutes.
  3. Combine all the meatball ingredients, except the salt and the oil. Form them into 15 balls and then sprinkle salt on each ball.
  4. Heat your oil in a cast iron and cook the meatballs for 2-3 minutes on each side or until browned on each side. Remove the meatballs and add the butter to your pan. Toss in your onions and let them soften. Add the broccoli and let it sear a minute. Season with salt and add beer. Stir the meatballs and everything together.
  5. Cover, I used tin foil to cover it, and let it simmer. I let it simmer about ten minutes and it was already reduced perfectly, but mine seemed to go fast. Watch carefully. Remove the cover and let it simmer until reduced, stir in the butter and reduce to your texture desires. Stir in the butter.
  6. Remove the guts of the spaghetti squash and either pour the meatballs and broccoli directly in, and use the spaghetti squash as a bowl, or pull out the pasta and top with meatballs and chocolate stout beer gravy.

Visual Guide:

Enjoy 😉

Nutritional Info for 5 Servings with Guinness

Calories: 427, Fat: 29.3 g, Sodium: 210.2 g, Total Carb: 13.4, Net Carb: 10

 

 

Mayo Fondled Broccoli: Caveman Friendly

 

Make a Tree.jpg

My mouth has been captured by the earth’s intimacy.

The way two flavors get to know each other, with no third wheel to roll the flavor away, is like an earthgasm into mouth heaven.

I love how the mouth gets to fondle and understand each flavor, and know how the combinations either go together or fail together.

Your mouth feels like the knowledge savant of food. Careful though, you might start wearing a chef’s hat everywhere.

 

It turns out that cold broccoli and cold mayo combined does not give you the fullest flavor of this earthy combination.  My mouth went…almost love, almost. Cold takes earthy and tries to make it …airy? I don’t know. Something is just wrong with it.

Maybe for a summer fresh flavor, but right now the weather still fills the cold role for our bodies. As such, fire must grasp our food and bring out the deep flavor lying in the roots of our vegetables, the fats of our meats and the pulps of our fruit. For now, stifle your fresh broccoli memories.

But then, oh but then, if you let a cast iron lick its flames into that tiny green tree, you get to know the combination of egg and oil turned into a silky and fluffy mouthgasm of deep pleasure entering a deep, earthy crunch.

Make room for delicious new memories to store themselves inside you. Just a couple of paths need forged from broccoli to flame and from there to mayo. You’ll never regret this connection. If you do then my apologies, I’ll find a path for your taste buds delight soon.

Maybe.

Lately I’ve been taking grapefruit slices and rustling the flames into their pulp to add a deep and charred taste to my favorite fruit. Somehow the heat both brightens and deepens the taste, while pushing the bitter out.

Grapefruit is also lower in carbhood, so I can get in four slices without knocking my body out of ketosis, and oh how it loves being in ketosis. 

I should try cast iron lemon slices soon…maybe drizzled in vanilla coconut butter.

Do keep these fruits in their skin. It pushes all the flavor deep inside.

Now then, on this broccoli grasped in fire and loved in mayo. In summer you crave that bright and burst flavor in your food. Your mouth goes bliss for basil and you put cilantro on everything Mexican.

None of that sounds delicious in your imagination right now because fresh is not what your body wants. What you get instead is the primal caveside of your soul telling you it is time for earth’s deep flavors. Your body is telling you to put cast iron broccoli and mayo inside it.

I used payo, a paleo mayonaise that uses macadamia oil. Macadamia gives an earthy touch to the mayonaise that I love, but it was megaweird at first. Only because I’d never known it before. Talk about mouth confusion. Within days it accepted the flavor and now I think it is going to be my go to mayo. You can easily make your own mayo, and I suggest doing so at least once to feel the power. So fresh and so easy. Currently I don’t have a jar that fits my immersion blender though so it’s annoying and I get less fluff and more…opposite of fluff.

 

I should find a bigger jar.

Mayo Fondled Broccoli:

A Low Carb and Paleo Snack

 

Broccoli

Ingredients:

Tablespoon of Coconut Oil

Broccoli

Mayo (I used Payo)

Dash of Salt

Directions:

  1. Turn your flames or burner to medium heat and add a tablespoon of coconut oil to the iron.
  2. Lay the broccoli in the coconut oil and allow the oil to heat the broccoli for about a minute and a half. Then flip the broccoli and add a dash of salt. Allow it to heat through for about a minute. Use your hands. If it is too hot to touch then flip or remove from the pan. You want it just hot enough that you can still hold it without there being any cold left in the stem.
  3. Fondle the broccoli with about a teaspoon of payo per tree and increase per mouth desires.

Broccoli Candle

 

Caveman Alternative:

  1. Scrape energy together into fire
  2. Use a knife or your teeth and  create a sharp point to a stick
  3. Stab broccoli through the stem until it is firmly on the stick
  4. Slowly turn the broccoli while counting down from sixty three times in your head
  5. Remove from flame and add salt
  6. Have cavewife find and egg and oil.
  7. Find a cup, put in the egg and oil, cover and shake vigorously, or put the egg and oil in your mouth and vigorously shake your mouth around.
  8. Put the broccoli in your mouth or dip it in the cup.
  9. Feed each other or just yourself.

Low Carb Bison and Whiskey Burger

If you’re looking for a new whiskey to add to your favorites then I’m just going to take over that decision for you. It’s going to be Garrison Brother’s.

They’re also from Texas so our roots grow us together. 

My wonderful parents gifted me a bottle for Christmas and now I’m cooking with it in anything that seems able to soak up whiskey. I mostly add a dash of it to my onions as they’re browning and just let the flavor soak right in. The taste is full bodied and sinks all the way into your mouth and even soaks the back of your throat.

Now this burger takes everything good in life, not counting everything just as good, and brings them it together for one meat and alcohol deep mouthgasm of a moment. The whiskey gets time to soak into the meat overnight and my mouth thinks it brings the flavors of both to a new level of pleasure.

I live the single keto life so I just made enough for one, but you can easily increase the amounts based on your human feeding needs.

 

Final Bison Whiskey Burger

 

Ingredients

1/4 Pound Bison Meat

1/2 Teaspoon Bourbon Whiskey 

1/2 Teaspoon Worcestershire

1/4 Teaspoon Salt (or to taste)

1 Tablespoon Butter or Coconut Oil

2 Teaspoons Chopped Onions

1 Fried Egg (optional)

Dash of Salt

 

Egg and Bison

Directions

  1. Combine the bison meat, whiskey, and worcestershire and let them marinate together in the fridge overnight.
  2. Take the meat out to rest for thirty minutes. When there’s ten minutes left slowly heat the onion in the oil or butter.
  3. Combine the onions and bison meat together and turn the heat to medium.
  4. Crack an egg in the pan to fry with some oil
  5. Cook the meat in the onion oil to your preferred level. I cooked it about two minutes on each side at medium heat for a rare burger.
  6. Add salt to the burger (apparently we’re supposed to do it after rather than marinate the burger with salt to retain moisture)
  7. Add a dash of salt to the egg and put it on top of the burger.

 

 

Spaghetti Squash Egg in a Nest

Spaghetti Squash Egg in  Nest MLM.jpg

 

Spaghetti squash is that staple of the modern keto / low carb diet that you just know is going to last through the century.

It’s our version of always having a pack of noodles in the cupboard that are always ready to be made into a meal. The ingredients can even change all over it and yet that staple can be used for all of your flavors, from basil to beer braised meatballs.

What you really want in a noodle is a texture that compliments meats and sauces, and a flavor that simply absorbs other flavors, or simply remains in the dish as a layer of texture to enhance the other ingredients.

There’s definitely a shorter shelf time when you compare spaghetti squash to wheat noodles, but there’s more life to the squash, and it lends that oh so delicious health factor to the dish.

I make a squash about once a week, and after using half for some spaghetti squash and meatballs, I’ll use the other half for whatever experiment my mouth wants.

Some of them plotz, like the cinnamon and coconut cream one, but others leave me dedicated to their taste. This spaghetti squash swirled into a nest with an egg inside of it was just simple enough to be perfect on all layers. Each ingredient gets to beckon itself into your mouth and leaves nothing else but pure flavor inside you. I foresee many more recipes coming from this base idea. An egg and spaghetti squash are incredible textures with amazing health benefits in them, but they are also able to take on whatever flavor you’re feeling that day. For this recipe I used sun dried tomatoes, and they release that perfect tomato flavor, without all the juice of a fresh one, but you could try any flavor you have on hand.

Spaghetti Squash and Tomatoes Egg in a Nest MLM.jpg

 

Ingredients:

2 Tablespoons Oil or Butter

3/4 Cup Cooked Spaghetti Squash

1 Egg

1 Tablespoon Sun-Dried Tomatoes

Dashes of Salt (to taste)

1/2 Teaspoon Dried Rosemary (or whatever spice you have on hand)

 

Directions:

  1. Heat up oil in a cast iron or non stick pan  and form the spaghetti squash nest on top of it (I have a large cast iron and formed the nest and then poured the oil into the noodles so that it would all be in one spot).
  2. Push the tomatoes into the layers of the squash wherever you like, or chop them into small pieces and sprinkle them all over it.
  3. Crack an egg into the center and let it warm through your desired level of cooked egg.
  4. Sprinkle on salt and any other spices you want.

 

Lettuce Shell Tacos

So simple a post isn’t even needed.

In fact you don’t even need to read these words because you have everything you need from the title.

These days I actually go for simple over any casseroles or chocolate fudge crumb bars by All Day I Dream About Food (with an added self twist of blackberries stuffed into the gooey fudge center).

 Most of the time I salt some meat and gently cook it. Then I pair it with a veggie cooked in the meat juice and drizzled in oil or finished with butter and a touch of salt. Maybe I’ll add cumin if it’s a funky night.

Honestly, going to the trouble of cooking beef in taco seasoning and chopping up tomatoes and then having to open a sour cream container and plop it over the meat sounds like too much. Then you have to figure out how to use all that sour cream before it goes bad.

Some days though I want extravagance in my mouth and tacos are my old school Ainsley favorite. I’ve graduated but just up to lettuce being the shell instead of a topping.

Cons: No crunch and messier

Pros: Get more flavor and lettuce has way more vitamin A than a shell

P.S. please don’t make this healthier with the idea of kale tacos. That’s too far.

 

Lettuce Shell Tacos

Ingredients:

Head of Wide Lettuce Leaves

2 T Avocado Oil (or other)

1/2 to Full Pound Ground Beef (dependent on amount of people)

Taco Seasoning (DIY)

Your favorite taco toppings (I prefer cilantro and sour cream these days)

 

Directions:

  1. Cook beef until brown then add the taco seasoning with the oil and mix thoroughly
  2. Spoon the meat into the lettuce shells.
  3. Add toppings as desired.
  4. Either save the rest of the head for a salad the next day and use leftover meat or make into a salad to go with the tacos.

Tigernut Cereal (Sweetner Free, Low Carb and Paleo)

Raw Eating

Are you ready for adult cinnamon toast crunch?

People generally think cutting entire foods out of staple meals is so scary that all staples no longer fit into your red stapler body and it’s going to burn down. (Office Space reference, if you have not watched it then you have the Internet and thus no excuse not to. You can even leave me to go watch it right now…I’ll miss you though). 

For this body, food has never tasted so mouth dripping blissful. I love the way food feels and tastes going in me, and the energy it gives me throughout the entire day to connect to life in. 

My body no longer has dairy, fruits (except for bursting berries of mouth pleasure, lemons, and lychees), root veggies, sweeteners or most carbs. If you had told the high school energy drink’s laced in sour patch kids Ainsley what she would grow into she would have sprayed you with her specialty sour spray mix (it was marinaded in warheads).

If you meet me back then go ahead and say future me created an AIP cereal recipe on her little blog and watch me plotz all over you in excitement (I loved health even then, just didn’t think 3 energy drinks a day was bad if I still had spinach).

Now my throat burns at even the touch of soda but it smiles over organ meats and maca powder. The first time I tried maca powder there was no bitter, the ancient soul of my body knew it and I swear I heard my ancestors dancing and singing through my head. 

Maca Cereal MLM

It took many years to reach this point, and realizing more and more that I want every ingredient that enters me to benefit this mind. The idea of healthy was never gross to me. In fact, with those Monster energy drinks, or if I was feeling classic and cigar minded Red Bull, I would often still eat spinach at the dinner table. At first the stuff was gross, (as it is supposed to be as a bodily defense mechanism against poison) but eventually I favored it to most other foods. My body adapted and accepted every fiber of that green leaf. I also loved eggs, bacon, fruits in high abundance, cottage cheese, sauerkraut, and kale.

AIP Cereal MLM

Now I still eat eggs, bacon, berries, and have just added a much larger range of veggies to my taste bud reservoir.

All of the above words are meant to be encouragement for if you are looking at/wanting to change lifestyles, or have learned that you have to. Despite where you are in your food journey it is possible to change it and feel incredible while doing so, with amazing foods just waiting to be inside you.

Auto Immune Paleo (AIP) is an allergen free approach to the paleo diet and is used to cure chronic illnesses. The ones I care about are of the mind. To cure yourself of malfunctioning connections that lead to ADHD, depression, OCD, anxiety, suicidal thoughts, autism and all of the other mind illnesses there is ‘no cure’ for. All mental disorders actually can be seen, just in the brain, and most have nutrient deficiencies already scientifically linked to them.

Food was the only thing that cured them for me and the mental lack of control comes back every time I cheat.

It cuts out everything your body might be allergic to or is allergic to. This diet would make an incredible elimination diet if you’re looking to see what foods work for you. The elimination diet is a simple concept of cutting out the foods your body might not accept for a week and then bringing ingredients back into you one by one to see how you react. Easy concept but hard to do. Well welcome to AIP. Here is the list of what it cuts out though: From http://www.thepaleomom.com/autoimmunity/the-autoimmune-protocol

 This list is probably the most extensive one I’d ever seen of foods to cross out. Actually keto was probably just as extensive but I’m too used to it to remember now.

Luckily there is a great new flour that is AIP friendly and is splurging out all over the blogger world. Tiger Nut Flour is the newest flour to cross them all. It is actually a root vegetable and is perfect for the primal mind since our East African ancestors used them as a staple part of their diet according to a recent Oxford study. This post is long enough though so if you want to know more about the tiger nuts click here.

My favored thing about the tiger nut is that the nut is so sweet you don’t need to add any sweetener to your recipes. For added sweetness you can simply add more raspberries or blackberries to this delicious cereal. 

To Be Edited By Abbey

The Taste

This cereal is so delciious to the human taste buds that my very picky twin said it was ‘really good’. Yeah. We actually fist bumped after I squeed in delight and she smiled as she chewed it more. Abbey is basically the person that tells me I’ve gone too creative in a recipe. Oddly enough this recipe is among the most creative when it comes to ingredients.

I personally love the stroke of maca into the flavor and the crunch of the cereal is exactly like cinnamon toast crunch pieces. Oh I’ll have to make a cinnamon toast crunch version soon. That and Frosted Flakes used to be my favorite.

Inspired by The Primitive Pallet Hazelnut Mocha Cereal:

dsc_0537

Ingredients for Tigernut Flour Cereal

1/2 Cup Goldeen Flax Seed Meal

1/4 Cup Tigernut Flour (?)

1/4 Cup Hemp Seeds (?)

2 Tablespoons Maca Powder (?)

1 Tablespoon Ceylon Cinnamon (?)

1/2 Cup Full Fat Coconut Milk (Make your Own)

1/4 Tsp Vanilla

1 Tablespoon Coconut Oil (melted)

Best served with coconut milk <(^_^)>

AIP Cereal MLM

Directions:

  1. Preheat the oven to 200 for a slow bake or 300 for a quickie…ish. (30 minutes baking vs 1 hr 20 minutes for longer bake. I prefer the long bake for consistent heating).
  2. Combine the dry ingredients into your food processor and pulse a few times.
  3. Add the wet ingredients: vanilla, melted coconut oil and coconut milk. Process until a dough forms, scraping down the sides when needed.
  4. Spread the batter out across a silipat baking sheet. The longer the dough sits the firmer it gets. I used coconut oil to spread it out evenly with no holes and as thins as you can get it.
  5. Bake for 1 hour and 20 minutes at 200 or bake at 300 for 15 minutes then drop the temp to 250 and bake another 15 minutes.
  6. Take cereal out of the oven and cut into bite size pieces. A pizza cutter works perfect. I used a sharp large knife because I don’t have a pizza cutter.
  7. If any of the pieces are still poofy and don’t automatically break with pressure, bake them again at five minute and keep on checking every five minutes after (you don’t want to burn them).
  8. Turn off the oven and put the pan back in for 1-1.5 hours for maximum crispiness.
  9. Let cool (takes about ten seconds of blowing right out of the oven) before eating.

Visual Tutorial

Pulse your dry ingredients together in a food processor. Add the wet ingredients and pulse until it turns into a batter, scraping down the sides once or twice. Spread the batter onto a silipat with as few holes as possible:

Spread the Batter

Use oil if it begins to stick to your hands:

Oil to cereal time

Bake at 200 for 1 hour and 30 minutes or at 350 for blank

Remove from oven and cut into shapes (a pizza cutter works wonders but I just used a sharp large knife.

Cut Cereal Shapes

Stick the cereal back in the oven and turn it off so they completely dry out. This takes about 1-1.5 hours.

Once dry make all of the pieces cereal size with your hands and then put them onto a board and bring them outside:

DSCN0755

Let Nodame sniff but not eat, she is not human:

Nodame

Maca Cereal MLM

Nutrition Breakdown per 3/4 Cup

Tigernut Cereal (6 Net Carbs Per Serving)

Calories: 222.2

Total Fat: 17.6 g

Potassium: 159 mg

Total Carb: 13.3 g

Dietary Fiber: 7.2 g

Sugars: 3.3 g

Protein: 6.5 g

DV: Vitamin C 3%, Vitamin B-6 5%, Vitamin E 2%, Calcium 5.2%, Copper: 15%, Folate 5%, Iron: 17.8%, Magnesium 25.5%, Manganese: 2%, Phosphorous: 13.3%, Riboflavin: 2%, Thiamin: 10%, Zing 12%

Hazelnut Cereal (Low Carb/4.2 Net Carbs Per Serving)

Calories: 237.2

Fat: 20.1 Saturated: 8.3 g, Poly 3.3 g, Mono: .5 g

Potassium: 106 mg

Total Carb: 9.5 g

Fiber: 5.3 g

Sugars: 1.6 g

Protein: 7.3 g

Cinnamon Toast Crunch

Total Fat:3.5 g

Saturated Fat: 0.5 g

Sodium 210 mg

Total Carb 24 g

Vitamin A, C, and Calcium 10% DV, Iron: 25% DV