Notes from Maggie's Farm: 05/01/2011

freestyle friday

"secret's in the sauce"

something about a leisurely three day weekend, especially one wrapped in red, white, and blue, makes one yearn to return to a simpler way of life. the rhythm of a 40 (or 60, or 80..) hour work week seems to wipe out any time for consideration. while we do spend a sizable amount of time in the 'city' for work and school, we feel lucky up here from maggie's farm. farming does have a way of lending itself to reflection. hard, hard work often, but the pace, and the peace, seems to allow for a quieter, more solitary thought life that really does help us savor the simple.

"i wouldn't be afraid of death if i was you. i'd be more afraid of driving in rush hour traffic"

ninny threadgoode, fried green tomatoes

but that doesn't mean we're always patient about it. and this weekend, when we really enjoy celebrating with a home-cooked meal of comfort food, we yearn for tomatoes. we ache for them. it's as painful right now, waiting for those tomatoes to ripen, as it is for a child to sit patiently at the breakfast table on christmas morning. oh just a peek at the presents, they think. maybe just open one before we eat? how we relate! in our neck of the woods, the tomatoes are just not ready, yet. they're there, teasing us, but they're green. unripened. not ready. and, after all, patience is not one of our virtues. not at all.

so we've found the perfect 'peek'-- fried green tomatoes. many are more familiar with the movie than the actual dish. in fact before the movie, many had never even heard of eating anything with green tomatoes. my mother always told us green tomatoes would make us sick. (i think she might have been attempting to teach an impetuous daughter about patience. see how that turned out, huh?)

serves 4

4 large green tomatoes

2 eggs

1/2 cup buttermilk

1 cup all-purpose flour

1/2 cup cornmeal

1/2 cup bread crumbs

2 t coarse kosher salt

1/4 t ground black pepper

1/4 t freshly grated nutmeg

1/4 t cayenne pepper

1/4 t baking powder

1 quart canola oil for frying

slice tomatoes 1/4 to 1/2 " thick. prepare three separate bowls--in one, place flour combined with salt and pepper. in the next, whisk together egg and buttermilk. in the third, combine cornmeal, breadcrumbs, baking powder and spices. dredge each slice in flour, dip in egg mixture, coating both sides, and finally pressing each side into breadcrumb mixture. in large skillet, heat 1/2 to 1" of canola oil under medium heat, until a pinch of batter (just take a little of that breadcrumb mixture that's moistened with the egg from what remains in that dish) begins to sizzle. it's important to allow the oil to heat up sufficiently, or your batter will fall away from the slices and it will soak up more oil, in short, it will be a big ol' mess. place slices into skillet, without sides touching, frying in batches. keep an eye on them, gently lifting to check progress, until browned. gently turn and brown the flip side. remove from skillet and drain on toweling, reserving in a warm oven as you complete remaining slices. serve with dipping sauce, below.

"secret's in the sauce"

combine 1/4 cup buttermilk, 1/4 cup mayonnaise, 1/4 sour cream. add 1/4 to 1/2 t, to taste, each, of onion salt, dill weed, garlic powder, and smoked paprika. allow flavors to marry 30 minutes or more in refrigerator prior to serving.

plate by placing on a bed of mixed greens, and serving sauce alongside. enjoy with a tall, frosty glass of 'sweet tea' like any good southerner would.

superfoods we used: none

it's a holiday. moderation in all things, even in superfoods! we eat healthy on most days, so that we might splurge on occasion. however, we did swap out lard for the healthier canola oil. read more about healthy oils at this link.

maybe you'll make this a part of a comfort foods celebration this memorial day weekend. or perhaps you'll do anything but step into your kitchen. maybe your fella grills for the holiday and you put your feet up. or your significant other runs out for pizza while you lounge in a hammock. whatever it is that you find yourself doing this weekend, we wish for you time savoring the simple.

have a lovely weekend.

this week from maggie's farm

what we harvested this week: green tomatoes, cucumbers, kale, peas, turnips, green beans, chive blossoms, basil, rosemary, sweet onions, spring onions, squash blossoms

what we produced this week: mixed vegetable kimchee, sauerkraut, pickled pak choi, apricot basil compound butter

what we tackled this week: local road trips to llano, mason, johnson city, stonewall, blanco, texas, and a few stops in between (we'll share all our finds soon!), a duck yard replete with it's own in-ground pool. (i'm a little envious of the ducks now, all their preening and sunbathing, just taunting us, i tell ya...)

what we are thankful for: big, sloppy precious dog licks, goats eating out of hand, ducks laying where we can find the eggs now, loud, raucous laughter with friends and family, and warm, clear, starry nights of sharing peanuts and ice cold lone stars on the front porch after a day of hard, and very sweaty work.

words that inspire us:

enjoy the little things, for one day you may look back and realize they were the big things. – robert brault

++++++++++++++++++++

I hear they've got an assertiveness training class for southern women.
Of course that's a contradiction in terms.
missy, fried green tomatoes

the benefits of breakfast

eat breakfast like a king, lunch like a prince, and dinner like a pauper

the benefits of breakfast

are you eating breakfast these days? or are you like i used to be, getting out of bed at the very last minute, after hitting the snooze button about 7 times, stumbling to the bathroom to bathe, groom, dress, grab my bags and a toaster pastry, and out the door. looking for the closest mainline of caffeine, i'm in a mental fog, dragging my body through the morning, with nothing on my mind but lunch. once the break comes, i'm heading to the fastest fix i can find because i'm absolutely ravenous, so i gulp down a value meal (isn't that ironic?), get back to work, and then proceed the best i can through the afternoon, like a slug. and no wonder, because i haven't managed to get in one vegetable, whole grain, or fruit in the thousand some odd calories i've already consumed, and i'm shaking from the amount of caffeine i've poured into me in an ill-fated attempt to get my engine going. there's got to be a better way.

and there is. turns out your mother was right. breakfast really is the most important meal of the day. according to kathleen me zeman mph, rd, ld, and reviewed by louise chang, md for webmd weight loss clinic, eating a healthy breakfast, in addition to giving you energy to begin the day, can also tout health benefits including weight control and improved performance. go ahead and check out the article in its entirety when you get a chance. it'll make a believer out of you. the gist of it is......eat breakfast. make life easier. take care of yourself. you're the only you you've got, for heavens' sake.

now up here, from maggie's farm, we love a good breakfast. because of our busy schedules, eating breakfast together is a real luxury, so we do it up right. we eat healthy and we eat well. we sit at the dining table, drag out the linens. we use the good china. and we're sharing one of our favorites with you today,

sweet potato rolled oat pancakes

with banana nut topping

serves 2

ingredients

1 medium sweet potato, baked, peeled and mashed (i microwaved for 5 mins, but there are those opposed to using the microwave, so for those, bake at 350 degrees for 35 mins, or until tender)
1 cup rolled oats
1 tablespoon olive oil
2t dark molasses
2 egg whites. and one whole egg
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/4t baking powder
1/2 cup low fat plain greek yogurt
2 small bananas, sliced
1-2 tablespoons unsalted almonds (you can use whole, chopped, blanched, slivered-whatever you like. i even threw in a few marcona almonds, 'cause i had them and they're so darned good.)
maple syrup to top (i used sugar-free-i actually prefer it)

________________________________________________
process oats with sweet potato in a food processor to blend. transfer to mixing bowl. add olive oil, molasses, eggs, vanilla, cinnamon, baking powder, and yogurt. (you can add or subtract yogurt to get the proper pancakey consistency).
over medium heat, warm a nonstick skillet. pour batter into pan in 1/4 cup measure. cook until bubble appear on surface. gently flip and cook until browned to your liking. continue with remaining batter.

top each serving with half of sliced banana and almonds. ~~slather~~ serve with syrup.

superfoods we used

in addition to bananas, olive oil, eggs, cinnamon, and greek yogurt, which we've discussed in previous posts, we used

sweet potatoes

immunity booster

sweet potatoes contain glutathione, and antioxidant that can enhance nutrient metabolism and immune-system health, as well as, studies suggest, protect against diseases such as alzheimer's, parkinson's, liver disease, cystic fibrosis, hiv, cancer, heart disease, and stroke. enjoy one sweet potato, as often as once a day.

rolled oats

you name it!

rolled oats are a nutritional powerhouse that are beneficial in lowering cholesterol, reducing the risk of cardiovascular disease, enhancing immune response to infection, stabilizing blood sugar thus substantially lowering type 2 diabetes risk, and packing a powerful dose of antioxidants and fiber. a well-tolerated alternative for wheat in celiac disease sufferers, oats are even thought to be protective against post-menopausal breast cancer and childhood asthma. nutritionists recommend adding at least one serving of oats to your diet, daily.

almonds

inflammation fighter

these energy-rich snacks lower bad cholesterol and benefit diabetics by lowering blood sugar. they are also rich in amino acids, which support muscle growth. eat up to two ounces a day with the antioxidant-rich skins on.

make a good, healthy breakfast your first great decision of the day.

have a great week!

freestyle fridays

life is too short to eat boring food

if you've lived close to as long as i have, you've called on your trusty taste buds approximately 50,000 times. (i left out the pablum years) seriously, do the math. i'm not even counting snacks! i've had to get glasses, i don't hear as well as some, my nose has been stuffed up more times than i can count, even touch has let me down occasionally (after a dentist visit, anyone?), but i have to say that taste is the one sense that has remained pretty darned trustworthy. and i'm pretty sure you could say the same thing, too. what i'm getting at is......you ought to throw your taste buds a party!

and nothing says taste bud party better, for me, than thai food. i love, love, love thai food. i love thai food so much that our great friend and great chef, kate seideman-barclay, most generously prepared an all-thai wedding reception for us. yep, a yankee groom of ukrainian/polish descent and a southern bride of english/scots-irish roots chose to eschew the traditional foods of their native homelands for a not-so-traditional thai theme. and for us, it was a perfect fit, seeing as we are a not-so-traditional couple.

if a bright, flavorful, fresh, healthy, yet filling and satisfying dish sounds like a great way to throw your party, indulge yourself with one of my all-time favorites--yam neua, or in english,

spicy-as-you-like-it thai beef salad

serves 2

ingredients
dressing
1 bunch cilantro, stems only, chopped
2-4 serrano chiles, chopped (heat can be adjusted by seeding and stemming chiles)
2 dried red thai chiles, chopped
1 stalk lemongrass, thinly sliced (remove tough outer leaves, trim lower stalk to tender 3-4")
1 clove of garlic, minced
2 T palm sugar (you may substitute golden brown sugar)
1/2 c lemon juice
1-2 T nam pla, (thai fish sauce), to taste
steak
1 lb lean sirloin, trimmed
steak seasoning dry rub (of your choice)
juice of 1 lg lime
salad
1c lettuce mix
1c shredded napa cabbage, bok choy, or cabbage
1/2 c mung bean sprouts, sunflower sprouts, or both
1 small red onion, halved, sliced thinly
2 pickling cucumbers, sliced thinly
1/2 c loosely packed mint leaves
1 tomato, sliced in wedges

prepare steak by marinating in lime juice five minutes per side. rub with selected seasoning. grill or broil under high heat, turning occasionally, for a total of about 5-8 minutes for medium-rare, (or longer if you must). transfer to a cutting board and allow to rest.

combine dressing ingredients in a mixing bowl, blending well to dissolve sugar. set aside.

with a sharp meat carving knife hold blade at a 45 degree angle, slicing thinly, crosswise. transfer meat to dressing.

assemble salad ingredients on your prettiest platter, or two individual salad plates. top salad with beef and dressing. toss lightly.

serve warm.

dig in!

super foods we used

grass-fed beef

muscle enhancer

nothing beats pure protein when it comes to building muscle. the fatty acids in grass-fed beef are skewed towards the omega-3 variety, reducing inflammation. it also contains conjugated linoleic acid (cla) which studies have shown to help reduce belly fat and build lean muscle. shoot for no more than two 6-8 ounce lean cut servings a week.

chili peppers

immunity booster and metabolism revver

chiles stimulate metabolism, act as a natural blood thinner, and help release feel-good endorphins. they are also rich in beta-carotene, which turns into vitamin a in the blood and fights infections, as well as capsaicin, which inhibits inflammation. all this from half a chili pepper, or 1 tablespoon chili flakes, a day.

bok choy

bone builder

this crunchy cruciferous veggie is rich in calcium, as well as vitamins a and c, folic acid, iron, beta-carotene, and potassium, which keeps your muscles and nerves in check while lowering your blood pressure. shoot for a cup of this, and other cruciferous offerings, a day.
tomatoes

immunity booster

the lycopene content of tomatoes can help protect against degenerative diseases. shoot for half a tomato, or 12 to 20 ounces of tomato juice a day.

what we harvested this week: cucumbers, spinach, kale, peas, turnips, bok choy, broccoli, cauliflower, sweet onions, spring onions

what we produced this week: strawberry balsamic black pepper glaze, strawberry lemon vanilla bean jam, spicy thai pickle, deli dills (in progress)

what we tackled this week: creativeLIVE photography workshop with penny de los santos

what we are thankful for: a big thank you to our generous friends, tom and janet harmon braz, for their donation of a refrigerator, double oven, stove top, dishwasher, and sink with disposal for the commercial kitchen in the works on the farm. their beautiful kitchen remodel is our wonderful kitchen blessing!

words that inspire us:

"one doesn't discover new lands without consenting to lose sight of the shore for a very long time." andre gide, author

wordless wednesdays

san antonio missions

national historical park

meatless mondays

you aint gonna miss your water 'til your well runs dry

-bob marley

mission espada, san antonio

when the well runs dry

what do you do when your well runs dry? you know the feeling. if you're a writer or a scholar, you stare at a blank page. an artist, a blank canvas, a lump of clay. an athlete, your running shoes, unworn. a teacher, a lesson plan, unplanned. a chef, an empty pot. a gardener, an empty rain gauge. what do you do when your well runs dry?

what do you do when the work you love suddenly becomes a day full of going through the motions? dragging yourself from one task to the next without that familiar pep in your step, or the sparkle in your eye. for me, i retreat. merriam-webster defines retreat as :

1. an act or process of withdrawing especially from what is difficult, dangerous, or disagreeable

maybe that one

2. a: the usually forced withdrawal of troops from an enemy or from an advanced position b: a signal for retreating

not that one

3. a place of privacy or safety

kind of that one

4. a period of withdrawal for prayer, meditation, study,

a whole lot of that one

i was recently struggling with a photographic project on religious iconography, and needed to see things through a fresh set of eyes. early on a recent spring morning, we headed out for san antonio at 3am, in order to get the good morning light. after i shot a few rolls, and had a whole unplanned day ahead, we headed downtown, and then to the missions. the alamo is the best known of the national park services' san antonio missions, but to stop after your visit there is to miss the quiet beauty found in the remaining missions, especially on a balmy weekday morning, before the crowds. we will share more of those photos this week on wordless wednesday. i didn't set out to find retreat, but i found it anyway. as i snapped away, a feeling of peace and calm informed my work, which became play, as often happens when one is doing something they love.

no one can see their reflection in running water. it is only in still water that we can see. taoist proverb

and so it is when we step away from the busy, busy that so often our lives become, to find the source of that which inspires us.
i pray you find peace, fresh eyes, and still water in that which you find beautiful.

+++++++

as promised, a recap of the superfoods we've visited over the last few weeks in recipes we've shared, and a little more info about each:

linguine with spring vegetables in rosemary chevre sauce

+whole grains

inflammation fighter

whole grains like oatmeal, wheat flour, barley and brown rice are high in fiber, which calms inflamed tissues while keeping the heart strong and colon healthy. try for two slices of whole-grain bread a day, or two servings of whole grain products.

+artichokes

bone builders

this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. it's leaves are also rich in flavonoids and polyphenols--antioxidants that can cut the risk of stroke--and vitamin c which helps maintain the immune system. eat them as often as you can; you can't get too much of this good thing. ripes ones feel heavy for their size and squeak when you squeeze them.

supermoms' superfoods smoothie

+blueberries

immunity boosting

purported to prevent a range of diseases from cancer to heart disease, one 3.5 ounce serving contains more antioxidant than any other fruit. drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.

+pineapple

inflammation fighting

the 'pina' part of the tasty cocktail, is a mix of vitamins, antioxidants, and enzymes which makes it an all around anti inflammation cocktail. the 'colada' half? well, not so much. helps protect against colon cancer, arthritis, and macular degeneration. have half a cup, two or three times a week.

+ginger

immunity booster

a root that contains living compounds, such as gingerol, that improve health and, as studies have shown, suppress cancer, particularly of the colon. chop ginger or grind it fresh, add to salads, marinades, and teas as often as you can.

+flaxseed
inflammation fighter
rich in protein and fiber, and high in alpha linolenic omega-3s, which puts them shoulder to shoulder with wild fish in the list of heart-healthy fare, they're a great brain food, too. shoot for a tablespoon of ground flaxseed per day.
+greek-style yogurt
muscle enhancing
all yogurt provides protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. the greek variety is thicker, has more protein, and is generally richer and heartier than regular yogurt. mix eight ounces with fruit or cereal, or use it as a healthy substitute for sour cream.
+bananas
bone builders
bananas have a high concentration of tryptophan, a building block of serotonin, which creates a calming effect, but their real benefit comes from potassium, the electrolyte that helps prevent calcium loss. bananas bolster the nervous system, boost immune function, and help the body metabolize protein. one banana packs a day's worth of potassium.
from maggie's farm ricotta, spinach and mushroom crustless quiche
+ eggs
muscle enhancer
the old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein of eggs without added cholesterol. recent studies have proven that the fat in the yolk is important to keep you satiated, and the benefits fo the minerals and nutrients int he yolk outweigh its cholesterol effect. eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. plus, eggs contain choline, a b vitamin that studies have linked to improved brain function. aim for three or four servings a week.
+nonfat ricotta cheese
muscle enhancer
made from whey, this soft cheese is rich in amino acids, which speed muscle recovery after workouts. a great way to get the protein you need, without the extra calories and fat.
+spinach
bone builder
popeye was onto something. a renowned muscle builder, spinach is also rich in vitamin k, which has been shown to bolster bone-mineral density, thus protecting against osteoporosis and reduce fracture rates. also high in calcium, phosphorus, zinc, and selenium which may help protect the liver and ward off alzheimer's. a study in the journal of nutrition suggests that carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta-carotene fights colon cancer. eat one cup of cooked spinach or two cups raw, four times a week.
+mushrooms
immunity booster
mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. have half a cup once or twice a week.
and today's superfood,

pomegranate
immunity booster
the juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. enjoy a cup a day,

today's recipe, pomegranate syrup, is borrowed from alton brown, one of my favorite 'celebrity chefs'.
enjoy in drinks, salad dressings, marinades, drizzled over vegetables, and delicious as a glaze for pork or chicken.
alton brown's pomegranate syrup or molasses

once you've made it, try this delicious recipe from bobby flay, black pepper with pomegranate molasses glazed turkey...and we'd love to know other delicious ways you put it to use, too!

have a great week, and we'll see you wednesday--

sources: nutritiondata.com, nutrition.gov, usda national nutrient database

freestyle fridays

my little bowl of sunshine

good morning!
ever have one of those days that seems like you're just bouncing from one mess to the next? you start the day sloshing through mud, literally and/or figuratively, jumping from one puddle to the next, and all your best laid plans unravel. who am i kidding. of course you have those days. we all have those days. sometimes we have weeks and weeks of those days. on those days we need a sure thing. and this little bowl of sunshine is a sure thing, indeed.
my muddy day happened recently. among the plans that came undone, were the dinner plans. i had the best of intentions. it was the night i was making one of my favorites, thai beef salad (it'll come back around. promise) i was going to do a blog post about it so i had the camera ready, new batteries and all. i had all the ingredients. what i didn't have was time. because hours after dinnertime, i was still milking goats and feeding ducks and watering chickens and there was the running of the dogs that rivals pamplona. and grilling a steak was just not in the picture.
but oh did i need something good. i was starving and frankly, this exhausted and grubby farmstress needed a little pampering. i wanted to be indulged. i wanted delicious. i wanted my freshest favorites. i wanted a big bowl of blessing. and that's just what i got.
first i took a warm bath. then i got down to business

my little bowl of sunshine quinoa salad
serves 4 as a side dish, and 2, if feeding a very hungry and a little bit grumpy farmstress, and who wants for tomorrow's lunch
ingredients
■½ c plain quinoa
■½ c red quinoa
■2 cups water
■your favorite veggies, prepared (see below)
■2 cloves minced garlic
■zest and juice of one lemon
■½ c extra virgin olive oil
■1t dijon mustard
■1 healthy tablespoon of chopped, fresh oregano
■salt, to taste

notes on ingredients:
■you may use both, or just one type of quinoa, i happened to have both and that red was going to make me happy.
■ you may elect to substitute your favorite cooking liquid for the water, when cooking quinoa. i often use stock. this recipe, however, uses a vinaigrette, so the additional flavor won't be necessary.
■ feel free to use the vegetables and seasonings of your choice. change it up. make it yours.
■ use any mustard of your choice. dijon is used traditionally. a prepared yellow mustard, however, won't yield the same results. it will be awful, in fact. save it for hot dogs. i used from maggie's farm farmhouse mustard
■ fresh herbs make all the difference, especially in a salad such as this, but if you just don't have access to them, use ½ the amount in dried herb, and let soak in the vinaigrette for at least 30 minutes before dressing the dish. (but really, get fresh. grow an herb or two. just think about it, even.)

prepare your favorite vegetables. trim, chop, slice. i've steamed the carrots briefly (i confess. in the microwave. for three minutes). the other goodies you see here are, from top, clockwise, chopped celery hearts, fresh oregano, mushrooms, tomatoes, scallions, carrots, and sliced cucumber on the edge up there. you might want to add some sweet red pepper, or hot chile pepper, or artichoke hearts, olives, chopped sweet onion, sugar snap peas, bean sprouts, chopped greens, arugula....endless possibilities.

rinse, rinse, rinse your quinoa. if you skip this important step, your quinoa will be bitter. combine quinoa with water in saucepan. add any frozen vegetables if your are using them. you can add any vegetables you'd like cooked, too. i added the handful of sliced mushrooms and frozen peas, at this stage. bring to a boil, reduce to simmer, about 15 minutes, or until grains are transparent, and moisture has been absorbed.

in a medium salad bowl, prepare dressing.

combine olive oil, lemon zest, lemon juice, oregano, mustard, garlic, and salt. whisk thoroughly to combine. (if you want to get fancy, you can combine all of your ingredients except the olive oil, then slowly drizzle in the oil, whisking all the time, and feeling very superior and french. i'm a farmstress. i'm in a hurry. i'm hungry. and while we're talking about me, what's that on my hand in that middle picture? are those scales? i promise i'm not a fish)

now that your vinaigrette is ready, it'll be about time for the quinoa to be done, too. add your veggies and the quinoa with cooked vegetables to salad bowl, toss to coat with dressing.

season to taste, and serve that perfect bowl of happy.

now how sweet is that.

from maggie's farm farmhouse mustard
4.00/half pint

now, the skinny...

quinoa
muscle enhancer
although technically a seed, this protein source contains a complete set of branch chain and essential amino acids, making it a tissue- and muscle-building powerhouse. its nutritional composition is better than most grains, so try to have one cup a week, alternating it with other healthy starches such as sweet potatoes and brown rice.

olive oil
inflammation fighter
the extra-virgin variety is rich in beneficial monounsaturated fats. its fatty acids and polyphenols reduce inflammation in cells and joints. have up to two tablespoons a day.

mushrooms
immunity booster
mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication, reducing the risk of cancer. consume half a cup once or twice a week. cooking them in red wine, which contains the antioxidant resveratrol, magnifies their immunity-boosting power.

tomatoes
immunity booster
the lycopene content in tomatoes help protect against degenerative diseases. Shoot for half a tomato, or 12-20 oz of tomato juice a day.

now friends, i know i promised you a recap of the superfood ingredients we've used up until today. your farmstress did not anticipate this blogger outage. we'll address those ingredients, and a new recipe, on meatless mondays. promise. and please know that if you don't see a blog post from me early on monday, wednesday, and friday mornings, well...blame blogspot. technical difficulties...bah!

sources: nutritiondata.com, nutrition.gov, usda national nutrient database