If you are looking to spice up your chicken game, this recipe is for you! You can prepare a big batch to use in a variety of ways all week long. You can add it to salads, soups, wraps, stir frys. So many possibilities that level up the flavor of your weeknight dinners all while saving you time, energy and money!
As the temps dip and the evenings get darker, our bodies start craving dinners that feel like a hug in a bowl. The good news? Cozy doesn’t have to mean complicated. With a little planning, you can end your day with something warm, nourishing, and stress-free.
Here are three weeknight favorites that deliver comfort without the chaos.
Shredded Chicken Vegetable Stew
Some nights call for a one-pot wonder that takes the edge off a long day. This stew does exactly that. Tender chicken, white beans, carrots, and spinach come together in a rich tomato base seasoned with garlic and herbs. It’s hearty, flavorful, and loaded with nutrients.Even better, everything cooks in the same pot. Fewer dishes, more comfort. A win for busy weeknights.
This one is a go-to when you want big flavor and barely any prep. With healthy grains, veggies, and beans, our Ultimate Minestrone Soup is nourishing, filling, and surprisingly quick to pull together. Just fifteen minutes of chopping and you’re off and running.Serve it on a cool evening and watch how fast it resets everyone’s mood. It’s that good.
There’s something magical about walking into your home and smelling dinner ready to go. This Slow Cooker Beef Stew brings that moment to life. It’s hearty and deeply savory, the kind of meal that warms you from the inside out.One little technique makes a big difference: don’t skip the sauté. Browning the beef and aromatics before everything hits the slow cooker gives the stew that slow-simmered flavor you’d swear took all day.
When weeknights feel hectic, these recipes remind you that nourishing meals don’t have to be complicated. Pick one, set the mood with a cozy bowl and a soft blanket, and let warmth do its thing.
This one pot meal is filled with simple veggies packing it full of nutrients and flavor. The pumpkin helps create a natural sweetness, the sweet potatoes add a tender texture, and the bell peppers give you a satisfying crunch. Pick a protein to add to this, such as shredded chicken, roasted tofu, or lentils would all work! Lastly, pair it with rice, cauli-rice, or warm naan to round out your meal.
Chop the onion, sweet potato, garlic, pepper, green beans, zucchini, and cilantro.
Make
Heat olive oil in a large skillet. Add the onion, sweet potato, garlic, and pepper, Sauté for 3-5 minutes or until onion begins to soften. Cover and let steam generate to soften sweet potatoes for 5 minutes.
Add in the green beans and zucchini. Continue to sauté until zucchini begins to soften.
Stir in the curry paste, pumpkin, and coconut milk and bring to a gentle simmer. Cook for 3 minutes.
Add the spinach, salt, and pepper, and cook another 3-5 minutes or until spinach is wilted.
Serve over cauliflower rice and top with a squeeze of fresh lime juice and chopped cilantro.
Notes
Nutrition Facts: Calories 303 Total Fat 22g Saturated Fat 17g Sodium 64mg
Total Carbohydrates 27g Dietary Fiber 8g Total Sugars 8g Protein 6g
This dip is creamy, savory and packed with fiber and plant-based protein. This colorful, satisfying dip is versatile. Enjoy it with lettuce wraps, dip your favorite cracker or you can make it the star of your charcuterie board surrounded by your favorite dippers!
Place the lemon juice, lemon zest, tahini, garlic, white beans, olive oil, pumpkin puree, cayenne pepper, salt, and sage in a food processor. Pulse until smooth.
Transfer to a bowl and allow to sit for 15 minutes before garnishing with pumpkin seeds and serving.
For romaine wraps, fill each romaine leaf with 2 tablespoons of dip and garnish with pepper and pumpkin seeds.
Notes
Nutrition Facts Calories 283 Total Fat 12g Saturated Fat 2g Sodium 666mg Total
Carbohydrates 36g Dietary Fiber 5g Total Sugars 3gProtein 12g
Ready for a cozy meal that is packed with nutritients and flavor? This stew is loaded with tender chicken, white beans, carrots, spinach, with a rich tomato base seasoned with garlic and herbs. The best part is it's a one pot meal. Perfect for those evenings you need something warm and nourishing with minimal clean up required!
Place the chicken breasts in the bottom of a large pot, then season them lightly with salt and pepper. Cover the chicken with 1 inch of water. Place the pot on the stove and bring water to a boil. Once the pot on the stove is boiling, reduce the heat and let simmer until the chicken reaches an internal temperature of 165°F on an instant-read thermometer or is no longer pink in the center, about 8 to 16 minutes. Remove the chicken from the water and let rest until cool enough to handle and shred.
In a large pot, heat oil over medium-high heat. Sauté onions, carrots, and garlic until tender.
Add crushed tomatoes, vegetable broth, dried basil, oregano, and parsley. Let sauce come to a simmer and simmer for 5 minutes.
Stir in cannellini beans, spinach, and shredded chicken. Cook until spinach has wilted and chicken has warmed through.
Garnish with fresh basil and parmesan cheese (if using).
Notes
Nutrition Facts Calories 269 Total Fat 7g Saturated Fat 1g Trans Fat 0g Cholesterol 45mg Sodium 636mg
Total Carbohydrates 28g Dietary Fiber 8g Total Sugars 10g Protein 25g
The holidays are here, and that usually means one thing: routines fly out the window. Between travel, extra events, family gatherings, and unpredictable schedules, it’s easy to feel like all your good habits went poof.
Maybe your workouts disappeared. Maybe takeout has replaced your usual meal prep. Maybe you’re just plain tired of trying to keep it all together.
Before you get frustrated or fall into the “I’ll start fresh in January” trap, take a deep breath.
We’ve worked with many individuals over the years, and here is what helps when life gets chaotic.
Step 1: Focus on Your “Anchor Habits”
Anchor habits are not big or time-consuming, like going to the gym or meal prepping for the whole week. They’re small actions that help you feel good and are doable even on the busiest of days. Anchor habits are personal and different for everyone, but here are some examples.
Examples:
Eating one balanced meal a day from home (even if the others are grab-and-go)
Filling up your water bottle and drinking enough to feel hydrated
Squeezing in a 10-minute walk to blow off some steam, calm your mind, and enjoy nature.
Doing a quick self-check each morning: How’s my energy? What do I need today?
Even one consistent habit can make the difference between feeling completely off track and feeling centered. What self-care acts keep you steady and grounded even when things get hectic?
Step 2: Ditch the All-or-Nothing Thinking
When your routine slips, it’s tempting to think you’ve failed. But the key is realizing you don’t have to do everything at 100% to continue making progress. Sometimes you need to dial it back and do something rather than nothing. Other times, you need to give yourself a break and trust that you will get back to your rhythm as soon as possible.
Missed your morning workout? Take an evening stroll. Had extra sweets at the office? Enjoy them, and move on. Skipped a veggie or two? Make your next meal colorful again.
Rather than feel bad and throw in the towel, prioritize the actions that leave you feeling energized and satisfied, knowing that even tiny course corrections add up over time and help you stay connected to your rhythm.
Step 3: Give Yourself Grace
The holidays are meant to be lived, not survived. You’re allowed to rest. You’re allowed to eat the pie. You’re allowed to say no to things that drain you.
It’s okay if your workout tracker isn’t perfect. It’s okay if your meal plan includes frozen pizza. If those choices free up space for laughter, connection, and peace—that’s wisdom, not weakness.
Step 4: Reconnect With What You Value
When your schedule gets chaotic, it helps to pause and ask: What matters most to me right now? Is it family time? Feeling energetic? Getting outside? Eating meals that truly satisfy me?
Let that be your guide. You can’t do everything, but you can do what matters most – on purpose.
More Practical Things That Can Help
Have a high-protein breakfast. Starting your day with enough protein helps steady your appetite, support your energy, and set the tone for more balanced choices later. Think smoothies, eggs, Greek yogurt, cottage cheese, or leftovers from dinner if that works better for you.
Keep meal planning simple, but balanced. Rely on easy (maybe even boring) meals that don’t require a lot of you. Staying nourished with enough protein, fiber, and healthy fat is an anchor habit that can reduce cravings, keep you energized, and help you focus on what matters.
Be mindful of portions. It can be harder to pay attention to fullness levels when you are socializing, surrounded by highly palatable foods, or bombarded with cues to eat. Try using a smaller plate or starting with smaller portions. Do your best to tune into the experience of eating. Then, pause and reflect before going back for seconds.
Prioritize fruits and veggies. Sure, you’ll want to eat the yummy holiday goodies, but don’t sacrifice the fruits and veggies. Have some of both and be the one who brings them if they aren’t normally there. You’ll get the nourishment your body needs this time of year AND the comfort of special foods.
A Gentle Reminder
Routines are wonderful—they give our days structure, help us feel grounded, and make healthy choices easier. But not every season fits neatly into a predictable rhythm, and that’s okay.
In the hustle and bustle of the holidays, routines might look different: shorter, simpler, or less consistent than usual.
A few intentional habits, a little grace, and clear priorities can keep you grounded, connected, and energized.
When January comes, you won’t need to “start over.” You’ll just keep moving forward from the foundation you built.
Working with a dietitian
Working with one of our friendly dietitians can help you navigate seasons like this—whether it’s the holiday hustle, busy family schedules, or just feeling stuck. We help you create realistic habits, make peace with food, and focus on what matters most for your health and wellbeing so you can enjoy the season without the guilt or overwhelm.
The holidays are a time to gather, share, and savor. And while shiny new gadgets and trendy gifts often get the spotlight, some of the most meaningful presents are those that enrich daily rituals like the morning cup of tea, a family dinner, or a quiet moment with a good book.
We love giving (and receiving!) gifts that nurture well-being in ways that feel both practical and deeply personal and support overall wellness in ways both big and small: the foods we eat, the spaces we gather in, the rituals that ground us, and the hobbies that bring joy. These are the kinds of presents that make everyday life a little brighter, cozier, and more nourishing – long after the holiday season has passed.
Whether you’re shopping for a home cook, a wellness enthusiast, or someone who simply loves cozy rituals, here are some thoughtful ideas to inspire your holiday gifting this year.
Food & Beverage Favorites
Few things feel more special (or useful) than gifts you can taste, savor, and share. Food gifts are classic for a reason – they delight the senses, disappear (avoiding clutter!), and often inspire time spent together in the kitchen. Choose quality over quantity and opt for small-batch, ethically sourced, or locally made items that reflect care and craftsmanship.
Tea Samplers – A calming ritual in a cup. A collection of high-quality teas makes a soothing gift for anyone who loves a calming ritual. Whether it’s a robust black tea for morning energy or a caffeine-free herbal blend for winding down, a tea sampler invites moments of pause in a busy season.
Asheville Tea Company – their warehouse was destroyed by Helene, so 2025 would be a great year to support this NC company and share their tasty teas with your loved ones.
Nut Butter – A high-quality pantry staple that turns toast or oatmeal into something extraordinary.
Big Spoon Roastersstarted in Durham and offers small-batch, flavorful blends that elevate breakfast toast, oatmeal bowls, or even a mid-afternoon spoonful straight from the jar.
CSA / Local Farm Subscription – A beautiful way to give the gift of fresh, seasonal produce all year long. A CSA encourages cooking with the rhythm of the seasons and trying new-to-you fresh produce (with variety that can support your gut microbiome) and supports local farmers – making it a delicious, healthy, and sustainable choice that supports your community.
Gift Certificate for Local Produce
Coach Kristen loves the flexibility and convenience of Let It Grow Produce in Winston-Salem
Quality Olive Oil – A drizzle of good olive oil elevates any meal and is a great source of heart-healthy fats. A kitchen essential worth splurging on that can support heart health is a win-win!
Spices – Bright, fresh spices can completely transform cooking by adding depth and dimension to any dish. A beautifully packaged spice is both useful and inspiring for anyone who loves to cook (or wants to cook more) and a great way to encourage culinary exploration.
Pears (Royal Riviera / Comice from Harry & David) – Perfectly ripe Comice pears are a classic holiday gift for good reason. Juicy, fragrant, and elegantly packaged, they feel both nostalgic and luxurious. (Plus, pears are a great source of fiber and soluble fiber!)
Coffee from a Local Roaster – For the coffee lover, a bag of beans from a local roaster is a thoughtful way to support small businesses and make their morning ritual a little more special. Bonus: pair it with a beautiful mug for a complete set.
These small upgrades in kitchen gifts make daily cooking more joyful, efficient, and mindful. These practical yet beautiful items encourage creativity, sustainability, and connection around food.
Silicone Spatulas / Spoons / Ladles – Durable, heat-proof, colorful, and built to last, these are the kind of kitchen tools that quietly make a big difference. They’re great for stirring sauces, folding batters, and everything in between.
Cutting Boards – A well-crafted cutting board can double as a serving platter, making it as functional as it is beautiful.
Recipe Box or Binder for “Keeper” Recipes – A beautiful, nostalgic way to store family favorites and new discoveries alike. It’s a thoughtful gift for someone who loves to cook or wants to build a collection of meaningful recipes. Personalize your gift by sharing a favorite recipe!
Reusable Water Bottle – A simple, high-quality water bottle supports hydration and reduces waste. Look for one that’s durable, easy to clean, and fits seamlessly into daily routines.
Coffee or Tea Mug – There’s something deeply personal about a good mug. Whether it’s sleek and modern or cozy and handmade, the right mug can make morning beverages feel like a comforting daily ritual.
Recipe / Meal Planning Apps – Sometimes the best gifts aren’t tangible, but instead tools that make everyday life a little easier or more inspiring.
Copy Me That Premium – Coach Kristen swears by this app. The free version is awesome, but the premium gives you even more features for only $12.99. Pull recipes in from any website, organize them, edit them, and create a meal plan and grocery list with ease. When you have a tool like this, planning, shopping, and cooking feels easier and more fun.
Paprika – Another recipe organizer that makes it easy to plan meals, grocery shop efficiently, and keep track of favorites.
NYTimes Cooking – Endless inspiration for cooks of all levels, with reliable recipes and tips.
Cookbooks – A fun and beautiful cookbook provides ideas and inspiration for many meals to share.
Museum Planetarium Pass – Give the gift of exploration. A year-long pass to a local museum or science center offers countless opportunities to learn, reflect, and be inspired.
Body
Rice Pack or Heat Pad – Warmth and comfort in one. Cozy comfort and muscle relaxation – perfect for cold evenings, sore muscles, or a little self-care ritual.
Humidifier – Especially helpful in dry winter months, a humidifier supports skin health, comfort, and respiratory wellness.
Neck Massager or Massage Gun – help them get relief from tight muscles and tension from stress, workouts, or just daily life.
Essential Oils for any mood – A small but mighty way to shift the atmosphere. Calming, uplifting, or invigorating, they make a simple routine feel a little more luxurious. Try shopping at Scented Balance in Clemmons or Awaking Herbs and Gifts in Durham.
Gift certificate for a facial – treat someone to a little skin therapy. Try Green Iris Esthetics in Clemmons.
Stepping Outside or “Touching Earth”
Houseplant or Flower Bouquet Delivery (or Subscription) – A houseplant or bouquet of fresh flowers can bring brightness to even the grayest day. It’s a simple, uplifting way to add beauty to someone’s routine. A subscription offers cheerful, mood-lifting surprises throughout the year.
Gardening Tools – For those who love to dig in the dirt (or want to start), quality tools make gardening more accessible and enjoyable.
Wool Blend Socks – Warm, breathable socks are an underrated pleasure. They make cold mornings infinitely better and are sweat-wicking and quick drying all year round.
AllTrails+ Subscription – For hikers and walkers, this app opens up a world of trails, maps, and adventure, encouraging more time in nature.
Sleep Well
Rest isn’t a luxury; it’s a foundation of health. These sleep-focused gifts support relaxation and quality rest, which is often one of the best wellness gifts of all.
Sound Machine – A gentle way to improve sleep quality. White noise or gentle nature sounds can help calm the mind and create a consistent sleep environment.
Seasonal Blankets – Cozy wool for winter, breathable cotton for summer – a simple way to make rest feel more intentional and luxurious.
DIY & Homemade Gifts
A homemade gift carries a special kind of love and care.
Homemade Vanilla Extract – A simple but elegant gift that bakers will appreciate all year long. A small bottle goes a long way in baking.
Jam or Preserves – A jar of homemade jam is a sweet reminder of summer flavors.
Candle-Making Kit – A creative and sensory project that’s both fun to make and enjoyable to use – or a gift in itself.
CandleScience– this Durham company sells supplies and kits for making candles, soaps, or diffusers.
Hand Scrub – Simple, nourishing, and perfect for winter-dry hands. This “recipe” will give you an idea of what you can try, but it’s very flexible!
Food for Thought
Gifting doesn’t have to be complicated or fancy. We love the reminder from Kendra Adachi that there is no perfect gift, only thoughtful ones you enjoy giving.
When you choose things that nourish through food, creativity, or cozy rituals, you offer something that lasts beyond the wrapping. You give warmth, care, and a little inspiration for the year ahead.
And when those gifts come from a North Carolina small business, it adds an extra feel-good boost and supports real people in your community.
Wishing you a holiday season filled with warmth, nourishment, and meaningful connection.
If pumpkin spice is your thing, then this recipe is for you! A healthy and delicious treat that satisfies your craving for something sweet. Only five minutes to prep before you put it in the oven. The bonus is you get to enjoy the aroma that will fill your kitchen with smell good fall vibes!
Add all ingredients to a blender and blend until smooth.
Pour into a greased ramekin and stir in chocolate chips.
Place ramekin on a small baking sheet and bake for 12-15 minutes.
Let cool for 5-10 minutes.
Top with yogurt of choice, if desired (nutrition facts are without yogurt).
Notes
Nutrition Facts: Calories 349, Total Fat 11g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 186mg, Sodium 131mg, Total Carbohydrates 51g, Dietary Fiber 8g, Total Sugars 17g, Protein 14g Calcium 326mg Iron 4mg Potassium 650mgMake it work for you:
To increase protein content: consider adding 2 tablespoons of your favorite protein powder to the blender and/or top final product with a high-protein Greek yogurt.
To decrease sugar content: swap out maple syrup with stevia or your favorite alternative sweetener
Have you ever heard a dietitian say “All Foods Fit” and thought, yeah, right? I get it. It sounds too good to be true, like somehow we’re supposed to eat cake, mac and cheese, and Oreos yet still call it a “healthy diet.”
Your skepticism is understandable. Let me explain. “All foods fit” is a response to the all-or-nothing diet culture message that we have to restrict or eliminate certain foods. It doesn’t mean throwing balance and healthy foods out the window. Instead, it’s about having some flexibility and making room for the foods that bring us joy, including our favorite comfort foods. That warm soup on a chilly day, a slice of grandma’s pumpkin pie at Thanksgiving, or even a chocolate treat after a long week. Experiencing joy and comfort from food is something everyone deserves, and it doesn’t have to come with guilt.
If you’ve spent years dieting, it’s easy to start thinking of healthy foods and comfort foods as complete opposites — like one is “good” and the other is “bad.” Over time, this mindset can make eating feel stressful or overly restrictive. At Well Balanced Nutrition, we challenge you to bring them together or at least allow them to coexist on your plate. A handful of chips alongside a veggie-packed sandwich on whole wheat bread is a perfect example. Too often, we see people swinging between extremes, eating everything indulgent and “unhealthy” one day, then trying to eat “pure and perfect” the next. When comfort foods and nutritious foods can live side by side, eating becomes more satisfying, flexible, and sustainable.
What Is Comfort Food Really?
By definition, comfort food is “food prepared in a traditional style having a usually nostalgic or sentimental appeal.” But to me, it’s more than that. It’s food that feels like a hug.
Comfort foods can be the dishes we grew up with or simply the foods we crave after a long day. Think warm soup on a chilly evening, a grilled cheese when you’re feeling worn out, or ice cream on a summer night.
The good news is that you don’t have to give up the foods that make your soul smile to eat in a way that nourishes your body. For the comfort foods that show up regularly in your week — the meals and snacks you reach for most often — there are simple ways to make them a little more nourishing without losing their flavor or joy. Whether it’s swapping in whole grains, sneaking in extra veggies, or boosting protein and healthy fats, small tweaks can help your favorite dishes support both satisfaction and wellness. Let’s explore some strategies to keep comfort foods cozy, delicious, and a part of your balanced lifestyle.
How to Make Comfort Foods More Nourishing
Not all comfort foods need a makeover. Some traditions are meant to stay just the way they are, like Grandma’s pumpkin pie or your family’s special holiday casserole. Those foods are part of your story, and that alone makes them valuable.
For the comfort foods we eat more regularly, here are some simple ways to make them better for you.
Choose Recipes Made with Naturally Nourishing Ingredients
Some comfort foods are already packed with goodness. Take minestrone soup, for example. It’s warm, cozy, and full of fiber from beans and vegetables.
At Well Balanced Nutrition, our Ultimate Minestrone Soup uses low-sodium broth and whole grain pasta for an extra nutrition boost, perfect for gut and heart health.
Try this: Add an extra handful of spinach or swap white pasta for lentil pasta for more fiber and staying power.
Sneak in Veggies and Legumes
I love finding creative ways to boost the nutrition in familiar dishes. Our Sheet-Pan Bolognese replaces ground beef with lentils and adds colorful veggies, all the flavor with less saturated fat.
This trick works beautifully for classics like shepherd’s pie, too. Add mashed cauliflower or lentils into the mix for a hearty, nourishing spin.
Swap Flours and Sweeteners in Baking
Baking comfort foods can be both cozy and smart. Try using oats or whole wheat flour instead of all-purpose flour, and reduce added sugar when possible.
Our Pumpkin Muffins are a favorite, just one tablespoon of maple syrup, but full of pumpkin flavor, fiber, and that cozy fall aroma.
Whole grains add fiber and satisfaction, helping you stay full and energized without the sugar crash.
Reimagine Fried Favorites
Fried food can be comforting, but not every version has to be deep-fried. Our Fried Cauliflower Rice has all the flavor and crunch you crave, without the heavy oil. It’s rich in protein and fiber, and you can serve it over brown rice for a complete, satisfying meal.
Add Protein and Healthy Fats to Sweets
Dessert can absolutely be part of a balanced diet. Adding foods with protein, healthy fats, or fiber (like Greek yogurt, nuts, dates, or seeds) you boost satisfaction and support balanced blood sugar.
Our Peanut Butter Stuffed Dates with Coconut and Cacao are a great example: naturally sweet, with protein and healthy fats from the peanut butter and fiber from the dates and coconut.
Pro tip: Pairing a sweet treat with protein or fat can help slow digestion and keep cravings in check, making dessert both satisfying and nourishing.
The Bottom Line: You Can Have Your Cake and Eat It Too
There’s a common belief that comfort foods and health don’t mix, that you have to choose between feeling good and eating good. But here’s the truth: comfort food and health can absolutely coexist. It’s not about giving up the food you love; it’s about finding a balance that nourishes both your body and your soul.
If you’re tired of the all-or-nothing approach and ready to find your version of well balanced, we’d love to help.
Book a session with one of our dietitians to learn how to make comfort foods part of your sustainable, healthy lifestyle.
Our Ultimate Minestone soup is filled with healthy grains, veggies and beans. Packed full of nutritients and big flavor. Only 15 minutes to prep so it's a quick fix for those busy days. Sitting down to a bowl of this soup on a cool evening will warm you up while filling you up!
1lb.pastaprotein-pasta or whole-grain, elbow (gluten-free if necessary)
4clovesgarlicminced
1medium onionchopped
4medium carrotspeeled and chopped
4ribs celerychopped
1small zucchinichopped
1cupparsleychopped
14oztomatoesfire-roasted, canned (1)
1sprig thymefresh (1 Teaspoon Dried Thyme)
2Tbsolive oil
2bay leaves
6cupsvegetable brothlow sodium
1 1/2cupswhite beanscanned, drained and rinsed
2Tbspesto Optional
1/2tspred pepper flakes Optional
black pepperto taste
saltto taste
Method
Prep
Cook pasta and set aside. You will stir pasta in after the soup has cooked.
Chop all vegetables according to directions.
Make
Heat the oil in a large pot over medium-high heat. Add the garlic and onion. Cook, stirring frequently, for 1-2 minutes, or until softened.
Add the carrots and celery. Continue cooking for 5 minutes
Add tomatoes, thyme, bay leaves, and broth. Simmer for 20 minutes or until vegetables are tender.
Add the beans, zucchini, and parsley—season with salt and pepper to taste [and hot pepper if desired].
Stir in pasta and serve topped with some pesto.
Notes
Serving size is approx 2 cups, Nutrition Facts per serving with whole grain pasta: Calories 278 Total Fat 9.3g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 0m,g Sodium 439mg, Total Carbohydrates 40g, Dietary Fiber 7,g Total Sugars 5g, Protein 9g, Vitamin D 0mcg, Calcium 93mg, Iron 4,mg Potassium 531mg
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