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Recipes with Whole Wheat Pasta

20 Foods High in Selenium for Thyroid Health



Selenium is basically synonymous with Brazil nuts, but it’s not the only way to get the vital mineral.

This is why your body needs this nutrient: selenium supports reproduction, thyroid function, DNA production, and protects you from inflammation, according to the National Institutes of Health (NIH).

While avoiding selenium deficiency (which is very rare in the US) is important, too much of the nutrient – also known as selenium toxicity – can lead to health problems, including severe gastrointestinal and neurological symptoms, hair loss, muscle tenderness, and (rarely) Death), according to the NIH.

How much selenium do you need per day?

According to the NIH, adults need 55 micrograms of selenium per day. The upper limit or amount that can cause health concerns is 400 micrograms per day.

Read on for a list of foods high in selenium, ranked by their Daily Value (DV). Note that the FDA’s DV percentages are based on consuming 55 micrograms of selenium per day.

1. Brazil nuts: 544.4 mcg, 990% daily value (DV)

Brazil nuts are incredibly high in selenium, so it’s important not to eat more than a few kernels at a time.

Credit: HandmadePictures / iStock / GettyImages

Brazil nuts are great. Because of this, it’s easy to hit your maximum selenium limit without even realizing it. A 1-ounce serving – that’s just four to six nuts – contains 990 percent (!) Of the DV, making it the best source of selenium. Since these numbers are so high, you should only have one or two nuts at a time.

Brazil nuts also contain immune-boosting zinc, magnesium, and fiber.

2. Oysters: 130.9 µg, 238% DV

Oysters are touted for their aphrodisiac properties. There’s actually no scientific evidence to support this, but they contain high levels of selenium, which is important for reproductive health.

Oysters are a top food that is high in selenium and zinc, with 283 percent of the DV for selenium and 257 percent of the DV for zinc per 3 ounces cooked. They also contain more than 1,000 percent of the DV for vitamin B12, which supports cell health.

3. Tilapia: 92.5 mcg, 168% DV

Tilapia is a mild fish that provides heart-healthy fat, lean protein, and 168 percent of the DV for selenium per 6-ounce cooked serving. The FDA and Environmental Protection Agency recommend that adults eat 4 ounces of low-mercury fish like tilapia two to three times a week.

4. Pork Chops: 80.6 mcg, 147% DV

grilled sticky glazed selenium rich pork chops on a plate

Pork chops can be a healthy, lean protein meal that also provides selenium.

Credit: from_my_point_of_view / iStock / GettyImages

While not all pork is created equal in terms of its health benefits – bacon, for example, is high in saturated fat, which aren’t that good for you – lean pork chop can be a nutritious, healthy meal.

A 6 ounce cooked serving contains 147 percent of the DV for selenium, but it’s important to remember that the recommended serving size for meat is 3 ounces according to American dietary guidelines. Try one of these leftover pork recipes.

5. Salmon: 79.6 mcg, 145% DV

Perhaps one of the most nutritious foods on the market, salmon is high in omega-3 fatty acids, lean protein, and selenium – at 145 percent of the DV per 6-ounce cooked serving.

The American Heart Association recommends adults eat about 7 ounces of fish per week as long as it is a low-mercury fish like salmon and whitefish.

6. Kamut: 59.9 µg, 100% DV

Selenium-rich Kamut wheat kernels

Kamut is an ancient grain that contains incredible amounts of nutrients, including selenium, fiber, and protein.

Credit: etienne voss / iStock / GettyImages

Yes, meat is high in selenium, and you might be wondering which plants are high in selenium – apart from Brazil nuts, of course. Kamut is an ancient grain, and for every cup you cook, you get 100 percent of the DV for selenium.

Kamut, popular in the Middle East and Asia, also contains nearly 10 grams of vegetable protein and more than 7 grams of fiber.

7. Chicken breast: 54.2 mcg, 99% DV

Like pork chops, chicken breast is a lean meat that ticks many nutritional boxes, including protein, vitamin B12, iron, and selenium. A 6-ounce cooked serving contains 99 percent of the DV for selenium.

And like pork, chicken is pretty versatile when it comes to dishes and flavors. Try the poultry in these delicious air fryer chicken recipes.

8. Ground turkey: 53.4 mcg, 97% DV

Next time you’re in the mood for a meaty burger, grab the turkey. Poultry, like turkey and chicken, are better meat choices than red meat, which are linked to an increased risk of heart disease, according to a paper published in Circulation in March 2021.

A 6-ounce cooked serving of ground turkey contains 97 percent of the DV for selenium and only 1 gram of saturated fat compared to 3 grams of ground beef.

9. Tofu: 43.8 mcg, 80% DV

Tofu contains complete protein and is a nutritional powerhouse. A 1-cup serving contains 80 percent of the DV for selenium, plus nearly 6 grams of fiber and 44 grams of vegetable protein.

Not sure how to best prepare it? Try one of these flavorful tofu recipes.

10. Whole wheat pasta: 42.5 mcg, 77% DV

Wholegrain selenium-rich spaghetti with a sauce made from tomatoes, mushrooms and parmesan

Whole wheat pasta with selenium, fiber, complex carbohydrates and vegetable protein.

Credit: fermate / iStock / GettyImages

While whole wheat pasta may not be everyone’s favorite pasta, it provides a variety of important nutrients, including fiber, vegetable protein, and 77 percent of the DV for selenium per 1 cup cooked.

Prepare it with your favorite herbs, homemade marinara and some vegetables and it will become one of your favorite vegan dishes with a high selenium content.

11. Shrimp: 42.1 mcg, 76% DV

A 3 ounce cooked serving, or about 12 large shrimp, contains 76 percent of the DV. Shrimp and seafood are also high in vitamin B12 – 59 percent per serving of shrimp – which is important for cell metabolism.

12. Shiitake mushrooms: 36 mcg, 65% DV

Holy Shiitake! This variety of mushrooms adds flavor to your favorite dishes – we like scrambled eggs and frittatas – and 1 cooked cup contains 65 percent of the DV for selenium.

Certain mushrooms can also provide some vitamin D that isn’t often found in foods (the best source is from Mr. Sun).

13. Portobello mushrooms: 26.5 mcg, 48% DV

Grilled selenium-rich portobello bun mushroom burger.  Vegan, gluten-free, grain-free, healthy vegetable hamburgers with guacamole, fresh vegetables and cashew cheese sauce.  Copy space

Portobello mushroom caps make a great burger as they are full of umami flavor.

Credit: sveta_zarzamora / iStock / GettyImages

Grill a portobello mushroom the next time you grill: they will be a hit with plant-based eaters and a nutrient-rich dish with protein, fiber, vitamin D and selenium.

A 1 cup cooked serving contains 48 percent of the DV for selenium. (If you end up grilling, a large portobello cap is just under 1 cup serving size.)

14. Sunflower seeds: 22.5 mcg, 41% DV

If you can’t stop with a few Brazil nuts (which you should because they’re high in selenium), load up the tiny sunflower seeds instead. A 1-ounce serving gives you 41 percent of the DV for selenium, which makes it a great salad topper or oatmeal or yogurt mix-in.

Along with unsaturated fatty acids, vegetable protein and fiber, sunflower seeds are one of the top foods high in vitamin E, a powerful antioxidant.

15. Navy Beans: 15.2 mcg, 28% DV

There are few things that beans cannot. They’re high in vegetable protein, fiber, and low in fat. White beans are small, quick-cooking beans that can add 28 percent of the DV for selenium per cup.

Along with rice, beans provide all of the nine essential amino acids needed to make complete protein, which is what makes beans such a popular plant-based food item. Try one of these bean recipes that are a punch in flavor and nutrients.

16. Peanut Butter: 12.9 mcg, 24% DV

Peanut butter is a crowd-pleaser for good reason. It obviously tastes great, and it’s an easy way to tick off a host’s nutrients: selenium – 24 percent of the DV per 2-tablespoon serving – protein, non-heme (or vegetable) iron, and healthy fat.

And shhh! There are many ways to use peanut butter that isn’t in a sandwich (although this is one of our favorites).

17. Oatmeal: 12.6 mcg, 23% DV

Do you know what goes with peanut butter? Oatmeal. And oatmeal is a great way to start the day, thanks to its filling fiber – especially beta-glucan, which the FDA says has been linked to a reduced risk of heart disease.

One cup of cooked oatmeal also has 23 percent of the DV for selenium, plus iron and protein.

18. Brown rice: 11.7 mcg, 21% DV

Selenium-rich brown rice in bowl

Brown rice is a healthy base for every meal thanks to its selenium, fiber and protein content.

Credit: Amarita / iStock / GettyImages

Another healthy grain is brown rice, which provides protein, fiber, and 21 percent of the DV for selenium per 1 cup serving.

In general, brown rice is considered better for you than white rice because it is a whole grain, which means it has more nutrients in it. So while brown rice has become known for its high levels of arsenic – it contains 80 percent more arsenic than its white counterpart, according to the National Celiac Association – it’s best to mix and match it, according to a study by Dartmouth College.

19. Flaxseed: 7.2 µg, 13% DV

Ground flax seeds, which are more easily digested than whole seeds, provide many nutrients, including selenium – 13 percent of the DV per 1-ounce serving – fiber and healthy fat.

Flaxseeds have a mild, nutty taste that mixes well with yogurt, muesli, oatmeal, and smoothies.

20. Asparagus: 3.1 µg, 6% DV

grilled selenium-rich asparagus

Asparagus is a summer favorite thanks to its grillability.

Credit: eyecrave / iStock / GettyImages

When it comes to plant-based sources of selenium, grains, nuts, seeds, and mushrooms are best. But there are some vegetables that provide selenium, even if just a little. Per 1-cup serving, asparagus contains 6 percent of the DV for selenium.

Asparagus also contains fiber, iron, and is an excellent source of vitamin K.

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Recipes with Whole Wheat Pasta

This summer salad is perfect for a work packed lunch



HHow do you cook corn on the cob?

There seem to be as many methods as there are cooks. Steam, cook, microwave? Do you grill, and if so, in the bowls or outside? (Or get in the mood and pull back the shells, add butter or an ice cube, wrap it up, and move on?)

You may prefer your corn raw, especially when it’s as fresh as possible.

I like to shake things up, and I’ve cooked (or not cooked) corn in all of the above ways, and lots more. But my go-to method is to microwave the corn in the (soaked) husk, which steams it slightly and the husk and silk slide off easily. It takes barely a second to remove these husks and cook the corn in a red-hot, dry pan, rolling it every few minutes. Some of the kernels will turn brown and charred, while the rest will turn a bright yellow, adding a touch of nuttiness and even a hint of smoke. You can butter them and serve them just like that, or you can cut the kernels off and really use them anywhere you want.

These kernels are at home on cereal bowls, tacos, and pasta dishes, but their highest and best use could only be in a salad.

Every year I audition several options for the location of my lamb’s lettuce recipe of the summer. A few years ago it was a Maggie Battista number that intelligently used shredded tortilla chips for texture. Last year it was Gaby Dalkin’s colorful combination of raw corn, watermelon radishes and snow peas.

This time the winner is from Molly Baz’s Cook This Book, and it depends on a base of cereal and quick pickled onions in a zesty dressing. Other elements: Queso fresco, chopped almonds, a generous amount of mint – and those corn kernels charred in the pan. The salad has several of my favorite summer qualities: it can be eaten at room temperature or cold, right after preparation or after a few days in the refrigerator. It’s quick and it’s adaptable.

Perhaps best of all, it is another way to enjoy this cute, golden star of the season.

Farro and charred lamb’s lettuce

This prep salad makes for fabulous summer lunches

(Laura Chase de Formigny / Washington Post)

total time: 40 minutes

Makes: 4 servings

This summer salad combines fried fresh corn with farro and pickled onions. Feel free to use any other grain instead of Farro; brown rice and barley would be an easy substitute. To get the most of your time, let the farro cook before you start preparing the other ingredients.

Go on: The farro and corn can be cooked (separately) and refrigerated for up to 1 week before combining with the dressing and other ingredients.

warehouse: The salad can be refrigerated in an airtight container for up to 5 days.


225g Farro (can replace barley, wheat berries, brown rice or your favorite whole grain)

80ml sherry vinegar or red wine vinegar, plus more to taste

80ml cup of extra virgin olive oil

1 tbsp honey or agave nectar

½ teaspoon of fine sea salt or table salt, plus more to taste

½ small red onion, thinly sliced

4 large ears of fresh corn, peeled

115g Queso Fresco or Feta, drained and crumbled

70g roasted almonds, chopped

15g lightly wrapped fresh mint or basil leaves, torn into small pieces

Freshly ground black pepper


1. Bring a medium saucepan of salted water to a boil. Add the farro and cook until it is through and al dente but not mushy, 20 to 35 minutes.

2. In the meantime, pickle the onion: mix the vinegar, oil, honey and salt in a large bowl. Add the onion and toss to combine, lightly squeeze to dip if necessary.

3. As soon as the Farro is al dente, drain into a fine-mesh sieve and rinse with cold water to cool. Put the drained farro with the pickled onions in the bowl and mix.

4. To char the corn, heat a large, dry cast iron pan over medium heat for a few minutes. Add the corn and cook every few minutes until charred in spots and light yellow, 11 to 13 minutes. Transfer the corn to a cutting board to cool. Cut the corn crosswise in half with an ear of wheat at a time, then place each half on the board with the cut side down and cut the kernels off the cob with a sharp knife. Repeat with the remaining corn.

5. To make the salad add the queso fresco, almonds, mint and charred corn and mix. Season with plenty of black pepper, season to taste and add more salt or vinegar if necessary. Serve at room temperature or cover and refrigerate to cool and eat cold.

Nutritional value per serving | Calories: 691; Total fat: 37g; saturated fat: 7g; Cholesterol: 20 mg; Sodium: 525 mg; Carbohydrates: 74g; Dietary fiber: 8g; Sugar: 13g; Protein: 19g.

Recipe based on “Cook This Book” by Molly Baz (Clarkson Potter, 2021).

© The Washington Post

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Recipes with Whole Wheat Pasta

Hailey Bieber Tells 36 Million Fans She “Has Never Felt Better” After Ditching Meat



Hailey Bieber is actively removing animal products from her diet, the model told her 36 million fans in a recent Instagram story. “In the last two and a half months I have completely eliminated meat (except fish) from my daily food and stuck to vegetarian / vegan dishes,” Bieber posted next to a photo of a gluten-free (and probably vegan) lemon poppy seed cake and latte.

The model, who is married to pop star Justin Bieber, said she noticed significant health benefits after removing some animal products from her diet. “I’ve never felt better,” said Bieber. “[I] feel so clear and energetic. Only for sharing for anyone thinking about leaving out meat. “

Hailey Bieber’s vegan trip

The 24-year-old model first became interested in plant-based foods after trying burgers, tater tots, and milkshakes from the Los Angeles area’s vegan mainstay Monty’s Good Burger – a favorite among vegan celebs like Joaquin Phoenix and Rooney Mara. After trying the bounty at Monty’s Good Burger, Bieber headed over to her Instagram Stories to rave about the experience. “So I’m neither a vegan nor a vegetarian. I’m half Brazilian, so trust me, I love a good pichana (a piece of beef), “wrote Bieber in 2019.” But I’ll say in the last week or so I’ve tried some of the most incredible vegan foods I’ve ever tried have. I’ve ever had and I want to keep researching plant-based. Send me all your suggestions. ”

In July 2020, Bieber’s interest in the plant-based lifestyle took a turn, thanks in part to the Netflix documentary The Game Changers, a film sponsored by Jackie Chan, Arnold Schwarzenegger, James Cameron, and many others that highlights top athletes who thrive on a plant. based diet and the performance benefits of not using animal products.


Before she saw the hit film, Bieber reached out to her then 28 million Instagram followers for advice on how to be vegan. “I’m trying to switch to a mostly plant-based diet to watch The Game Changers,” Bieber wrote on an Instagram story. “When you have suggestions for other things to see [and] read, send it to me. “

It looks like crowdsourcing vegan advice helped get Bieber where she is today, and with the new documentary Seaspiracy exposing the horrors of the global fishing industry, Bieber may be inspired to try all animal products, including fish to leave out for good.

Celebrities on the verge of vegan

Bieber is among a group of celebrities who have actively reduced their consumption of animal products and are so close to being entirely herbal. Katy Perry and her husband Orlando Bloom are both almost there. “I’m 95 percent ready to be 100 percent vegan,” Perry – an Impossible Burger superfan – told her 109 million Twitter followers in January, adding that her dog, Nugget, has also been on a plant-based diet for the past four months .


For his part, Bloom revealed that he eats meat because he has a thing for cows. “I’m 90 percent plant-based, so maybe I only eat a really good piece of red meat once a month,” Bloom said during an interview with the Sunday Times in March. “Sometimes I look at a cow and think: ‘This is the most beautiful thing there is.'”

And the Kardashian / Jenner clan is also part of the almost vegan club. Kim Kardashian West has been experimenting with plant-based diets since 2019, and this year the 40-year-old reality star and business mogul committed to giving up animal products entirely. In doing so, she also convinced her sisters to eat a plant-based diet. In May, Kourtney Kardashian announced in a post on her blog Poosh Your Wellness, along with a vegan food diary, that she was “95 percent vegan”. Kourtney Kardashian is currently dating Blink-182 drummer and longtime vegan. Travis Barker. If all goes well, Barker could bring Kourtney Kardashian 100 percent.

Love the vegetable lifestyle as much as we do?
Get the best vegan recipes, To travel, Celebrity interviews, Product selection, and so much more in every issue of VegNews magazine. Find out why VegNews is the worldwide one # 1 plant magazine by subscribing today!

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Recipes with Whole Wheat Pasta

Hometown Focus Recipes | Hometown Focus



In line with our Health Edition this week, I was looking for recipes that offer the possibility of a healthier choice. The recipes are also designed to be made for just two people, although simple math should guide the chef on how to make a recipe for more. These are all from the cookbook Diabetes & heart-healthy meals for two

As I’ve lamented in the past, I’ve always enjoyed cooking for a crowd, but these opportunities are rare. It would be okay to prep just two, but I always like leftovers, so I would most likely at least double these recipes to have something left over for a lunch or second dinner the next day.


These are also lighter eating options as we continue with our hot weather and no rain. Not to mention, they’re good for you!

Chopped salad with Italian dressing


• 2 TBSP. Apple juice concentrate
• 2 TEA SPOONS. Apple Cider Vinegar
• 1 teaspoon. fresh lemon juice
• 1 teaspoon. Olive oil (extra virgin preferred)
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. Salt-
• 1/8 tsp. Garlic powder
• 1/8 tsp. paprika
• 1/8 tsp. dry mustard
• 1/8 tsp. pepper


• 2c. green leafy lettuce, torn into bite-sized pieces
• 1/4 c. chopped broccoli florets
• 1/4 c. chopped cauliflower florets
• 2 TBSP. chopped carrot
• 2 TBSP. chopped radishes
• 2 TBSP. chopped cucumber
• 2 medium-sized cherry tomatoes, halved

Mix the dressing ingredients in a small bowl. Put the salad in flat salad bowls. Spread the remaining ingredients on the salad. Pour the dressing over it

Salad. (Yield: For 2 people; 1/2 cup of lettuce and 2 tablespoons of dressing per serving)

Salad with cucumber and blue cheese

• 1/2 large cucumber, peeled and diced
• 2 TBSP. finely chopped red onion
• 2 TBSP. chopped fresh parsley
• 1 TBSP. Apple Cider Vinegar
• 2 TEA SPOONS. sugar
• 2 TBSP. crumbled low fat blue cheese
• 1 medium tomato, cut into four slices

In a small bowl, stir together the cucumber, onion, parsley, vinegar and sugar. Stir in blue cheese. Let stand for 5 minutes to allow the flavors to mix. Place 2 tomato slices on each plate. Pour the cucumber mixture over it. (Yield: 2 servings; 1/2 cup per serving)

Ginger tuna patties

• 2 large egg whites
• 2 TBSP. thinly sliced ​​spring onions
• 2 TEA SPOONS. finely chopped peeled ginger root
• 1 teaspoon. Soy sauce (lowest sodium)
• 1/2 tsp. toasted sesame oil
• Cayenne pepper
• 9 ounces. low-sodium light tuna in
Water, drained and cut into small up
medium pieces
• 1 teaspoon rapeseed or corn oil

In a medium bowl, whisk together egg whites, spring onions, ginger root, soy sauce, sesame oil, and cayenne pepper. Add the tuna and stir gently.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Divide the tuna mixture in half, making sure each has an equal amount of liquid so that the egg whites hold each patty together. Put one of the halves in a 1/2 cup measuring cup. Turn over on the pan and flatten the mound slightly. Repeat with the remaining mixture. Cook for 4 minutes on one side. Flip gently and cook for 3 to 4 minutes, or until firm. (Yield: 2 servings; 1 patty per serving)

Grilled Tuscan Chicken

• 2 TBSP. fresh lemon juice
• 1 TBSP. white balsamic vinegar or white

Wine vinegar
• 1 medium clove of garlic, chopped
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. dried sage
• 1/8 tsp. Pepper (coarsely ground)
• 2 boneless and skinless chicken breasts
Halves (about 4 ounces each), all visible
Discarded fat, chopped to 1/2 inch
• Cooking spray

In a medium-sized non-metallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage, and pepper. Add the chicken and turn it over to the coat. Cover and chill for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.

In the meantime, spray the grill grate lightly with cooking spray. Preheat the grill on medium level. Grill the chicken for 4 to 5 minutes on each side or until it is no longer pink in the center. (Yield: Makes 2 servings; 3 ounces of chicken per serving)

Cajun chicken pasta

• 1-1 / 2 ounce. uncooked wholemeal penne
• 1 teaspoon rapeseed or corn oil
• 8 ounces. Boneless chicken breast, skinless,
all visible fat discarded, but bite-sized
• 1/2 small onion, diced
• 1/2 small red pepper, chopped
• 1/2 small green bell pepper, chopped
• 2 ounces. Baby portobello mushrooms, sliced
• 2 medium-sized garlic cloves, chopped
• 2 TBSP. fat-free sour cream
• 2 TBSP. light tub cream cheese
• 2 TBSP. non-fat milk
• 1/2 tsp. salt-free, extra spicy
• 2 TBSP. grated or grated reduced fat
Parmesan cheese

Prepare the pasta according to the package instructions, omitting the salt and oil. Drain well in a colander.

In the meantime, in a medium-sized non-stick pan, heat the oil over medium heat and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until it is golden brown on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate and set aside.

Mix the onion, bell pepper, mushrooms and garlic in the same pan. Simmer over medium heat for about 3 minutes or until tender, stirring frequently. Stir in chicken and pasta.

Whisk the remaining ingredients except for the parmesan. Pour into the pan and stir to heat it. Sprinkle with parmesan cheese. (Yield: Makes 2 servings; 1-1 / 2 cups per serving)

French toast with orange and strawberry sauce

• 1c. Egg substitute
• 1/2 tsp. Vanilla extract
• 4 slices of light wholemeal bread
• 1 teaspoon rapeseed or corn oil
• 1/4 tsp. grated orange peel
• 1/3 c. fresh orange juice
• 1 TBSP. sugar
• 1/2 tsp. Cornstarch
• 1c. whole medium-sized strawberries,
• 1 (6 oz.) Container of non-fat vanilla yogurt

Whisk egg substitute and vanilla in a shallow bowl. Dip each slice of bread in the mixture and brush on both sides. Allow excess material to drain off. Set aside on a plate.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Bake the bread for 4 minutes on each side or until golden brown.

In the meantime, mix the orange peel, orange juice, sugar and cornstarch in a small saucepan and stir until the cornstarch has dissolved. Bring to a boil over medium heat. Cook for 1 minute, stirring frequently. Take off the heat. Allow to cool slightly.

Just before serving, stir the strawberries into the orange sauce until coated. Spoon over the bread. Top up with the yogurt. (Yield: For 2 people; 2 slices of toast, 1/2 cup plus 2 tablespoons of sauce and 1/4 cup of yogurt per serving)

Do you have recipes to share? We’d love to hear from you. Email your recipes to Please enter your name, place of residence and a telephone number. For those who do not have internet access, you can get your prescriptions at Hometown Focus, 401 6th Ave. Send N., Suite 1111, Virginia, MN, 55792.

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