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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Use as a sandwich stuffing or a salad topper.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1/2 pound firm tofu, mashed with a fork
  • 1/4 cup red bell pepper, minced
  • 2 green onions, minced
  • 1 small carrot, shredded
  • 1 tablespoon chopped parsley
  • 1/2 teaspoon tumeric
  • 1 tablespoon pickle relish
  • 1 teaspoon Dijon-style mustard
  • 2 tablespoons Eggless Mayonnaise
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
    •
    Serves: 2
    Cooking Time: Under 30 minutes
    Instructions:
    Combine all ingredients in a mixing bowl until thoroughly mixed. Adjust seasonings to taste.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 2
    Amount Per Serving 
    Calories 182
    Calories from Fat 62
     % Daily Value*
    Total Fat 7g11%
      Saturated Fat 1g5%
      Mono Fat 1g 
    Sodium 582mg24%
    Total Carbs 22g7%
      Dietary Fiber 3g13%
      Sugars 2g 
    Protein 9g 
    Iron25%
    Calcium10%
    Vitamin B-615%
    Vitamin C57%
    Vitamin E6%
    Vitamin A83%
    Selenium4%
    Manganese25%
    Copper20%
    Zinc6%
    Potassium15%
    Phosphorus15%
    Magnesium16%
    Pantothenic acid2%
    Niacin5%
    Riboflavin6%
    Thiamin13%
    Folate17%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.