R's concert and Karaishuti-r Kacahuri, Niramish Alur Dam and Enchorer tarkari (Peas Kachauri, Dam aloo without onion Garlic and Raw jackfruit curry)

R had a concert this Sunday. Friday and Saturday were dress rehearsal days. On Friday she went to the auditorium in her school bus. Usually, R is accompanied by her papa to school. So she was quite excited of this first time experience. So much that when I said that ‘you will be dropped by your school bus’ she started clapping and dancing. Kids, unlike us become so happy with little-little things!

Saturday she had to wear her dance costume and go with full make up. My little one was dancing on the Goan song ‘ya ya maya ya’. Here’s the picture of her dress rehearsal.

On Saturday I dropped her to the auditorium. There is a big ground and all the kids were arranged there according to their class. My darling went to her respective place and chose a corner to sit.

Somehow she’s very calm and quiet, when she’s at school. Whenever I met her teacher, she said that R loves to be alone than in a group. This Saturday I witnessed that. I stood there for some time. She waved her hand and blew a kiss to me. Something was there on her face which made me feel that she was missing me.  I felt my eyes wet.

That morning she asked for blue colored luchis/puri J. As this is the end of winter and also the season of fresh peas, I thought of making Peas Kachauri or Karaishutir Kachuri. Traditionally, Karaishutir Kachuri is accompanied with niramish alur dam (dam alu without onion and garlic) and some sweets. As there were some guests as well, I thought of making one more vegetable. Raw jackfruit was there. So, this Saturday dinner was grand with Karaishuti-r Kacahuri, Niramish Alur Dam and Enchorer tarkari (Peas Kachauri, Dam aloo without onion Garlic and Raw jackfruit curry). I had not made any sweet dish, instead S brought Jalebis.

Here are the recipes.

Raw jackfruit curry/ Enchorer tarkari

Ingredients

1 raw Jackfruit 1.5 Kg

2 potatoes Medium

1 Tomato small

2 green chilly

1 onion medium

1 tbsp Turmeric

1 tbsp jeera powder

1 tbsp dhaniya powder

1 tbsp red chily powder

1 tbsp ginger paste

½ tbsp garlic paste

Salt as per taste

Sugar as per taste

2 tbsp Mustard oil

Jeera/Whole Cumin seeds and Bayleaves/ tejpatta for seasoning

½ tsp garam masala

Few drops of ghee

2-3 cups of water

Preparation:

Cut the Jackfruit into small pieces.

If you are doing it for the first time, take help of your mother (which I did) or check this link https://www.youtube.com/watch?v=7Me3Ohq_NaY

Cut the potatoes into medium cubes

Chop tomatoes and onions.

Slit the green chilies

Cooking

Steam the jackfruit. Do not overcook. Remove the pressure cooker from heat after a single whistle.

Open the pressure cooker, after it cools down and pour the steamed jackfruit in a sieve to drain the water.

Heat oil in a deep-bottomed pan. When the oil is hot enough fry the potatoes with ½ tsp of salt and turmeric. When the potatoes turn golden remove them from the oil.

Next, fry the steamed jackfruit till it is golden in colour.

Now in the same oil put ½ tsp of Whole Cumin seeds and Bay leaves. Add the chopped onion and tomato and fry till it is soft.

In the meanwhile, in a small bowl, mix all the spices and the ginger, garlic paste with half cup of water.

Add this paste when the onion gets light brown in colour. Add ½ tsp of sugar and continue to cook till the water dries up and oil releases.

Add the fried potatoes and jackfruit and continue to cook again. These should be cooked well in the spice mixture to be seasoned.

Now add 2 cups of water. The gravy should not be too runny.

When both potato and jackfruit get cooked add ½ tsp of garam masala and Ghee and switch off the flame.

  

Niramish Alur Dam (Dam Aloo without onion and garlic)

Ingredients

Baby Potato 20

1 medium tomato finely chopped

Green chilies (as per your tolerance)

Finely chopped Coriander leaves for garnishing

1 tbsp Jeera/ Cumin powder

1 tbsp Dhaniya/ Corriander powder,

 Lalmirch/ Red chili powder as per tolerance

½ tsp Kashmiri Red chili powder

½ tsp Haldi/ Turmeric powder

Salt as per taste

Whole jeera/cumin seed, whole dry red chili and tejpata

Mustard oil or any white oil

2-3 cups of water

Method                                                                                                                               

Wash the potatoes and boil. Add some salt while boiling. Do not overcook.

You can cut them into halves if you wish.

Peel the boiled potatoes

Heat a pan with 2 table spoon mustard oil.

Fry the potatoes with ½ tbsp of turmeric. Fry till they have a golden colour. Remove the potatoes.

Next temper the oil with some whole jeera/cumin seed, 2 whole dry red chili and 2 tejpata

Add the finely chopped tomato.

This should be cooked in a low flame.

Now in a small bowl make a paste with 1 tbsp ginger paste, 1tbsp jeera, dhania and ½ tbsp lal mirch powder, salt turmeric and half cup of water.

Add this to the cooked onion and tomato mix and fry. You can add a pinch of sugar at this time. I add this as a part of traditional Bengali cuisine. This doesn’t make the dish sweet but adds to the taste and flavor.

When the mix releases oil add the potatoes and let them be cooked in the spices for sometimes. After they are well cooked in the spices, add 2 cups of water and increase the flame.

Cook in a high flame for some time. The gravy will not be too runny. Cook till your desired consistency.

Now add the chopped coriander leaves and mix it well and switch off the gas.

Karaishuti-r Kachuri (peas/matar kachauri)

Ingredients

For Filling

Shelled Green peas 100-150 gms (6-7 people)

1 inch ginger

2 green chilies (optional)

½ tbsp Jeera/ Cumin powder

½ tbsp Dhaniya/ Corriander powder,

½ tsp Kashmiri Red chili powder

½ tsp Haldi/ Turmeric powder

¼ tsp Asafoetida

¼ tsp Aniseeds (saunf)

Salt as per taste

1 tbsp white oil

For Kachuri

1 cup whole wheat

¼ cup refined flour

¼ tsp salt

2 tbsp ghee melted

Water to knead the dough

Oil to fry the kachuris

Preparation

Sift the whole wheat with the refined flour and salt

Add 2 tbsp of ghee and knead

Add little amount of water each time and knead the dough, till it is soft

Cover the dough with wet cloth

Grind the peas, ginger, green chilies and aniseeds to a fine paste.

Heat oil in a pan

Fry the asafoetida till light brown.

Add the peas paste.

Add all the spices and salt

Sprinkle a little amount of water

Fry well till the paste is cooked.

Take off from heat up and let it cool.

Divide the dough into 20 balls.

Press each ball in the centre and fill it with the pea mixture.

Close the opening well and flatten.

Roll out as for puris.

Heat up oil in a deep bottomed pan.

Deep fry the puris on low heat up till golden brown.

Remove and serve hot.

Russian Salad and Pan Roast Stuffed Chicken

This is my first post of this year. I took a long break from everything of my usual life. I was just sick of everyday’s routine. This trip to Gaya and Kolkata was a long needed one.

In the beginning, I was skeptical about my little one’s behavior from the experiences of my last trip. But No. this time R really enjoyed wherever she went and had never disappointed us. Only for the last few days when she got tired and preferred to be at home than accompanying us everywhere. 

All through the trip I enjoyed the lazy, cold mornings with hot tea and newspaper, a long missed favourite. In my regular life, there’s no time to sit and have tea, forget about newspaper. As this was a proper vacation I did not even worry about my calorie intake and had all the delicacies of both the places from Gaya’s litti (liţţi), anarsa, golgappa, chat, tilkut to kolkata’s nolen gur-er rashogolla, chanar cake, fishfry, chap, roll and anything to everything for which I crave here in Pune from time to time. And yes, none of these days I was in the kitchen except for the New Year eve’s party.

This party was arranged by my dear sis-in-law (boudi). I prepared the Russian salad and the pan roast chicken.

A little late though, but wishing you all a very happy and delicious 2014 with the chicken and salad recipes.

Russian Salad (for 10 people)

Ingredients

500 grams cabbage

1 cup green peas

1 cup corn

1 and 1/2 cup long cut French beans

2 big apples

250 grams pineapple

2 eggs boiled

2 big potatoes boiled

1 Tbsp olive oil

3-4 tbsp Mayonnaise

Salt and ground pepper as per taste

Preparation

Wash the vegetables.

Next, finely cut the cabbage and the French beans.

Cut the boiled potatoes, apples and pineapple into small dice shape.

In a pan take some water and bring into boil. Add French beans, green peas and the corn with a pinch of salt. Let it boil till the vegetables are half cooked. Then switch off the flame, add the cabbage and cover the pan. After 5 minutes remove the vegetables from the hot water and run them in cold water to preserve the greenness.

In a bowl take 3 big spoons of mayo. Mash the boiled eggs and add all the ingredients one by one and mix well.

Add 1 tbsp of olive oil and mix.

Add salt and pepper as per taste.

Note: You can add vegetables as per your choice.

Pan Roast stuffed Chicken

Ingredients (for the roast)

Whole chicken (skin removed) 1.5 kg

4 tbsp butter melted

Juice of 1 big lemon

Salt and pepper as per taste

1 tbsp garlic paste

2 tbsp soya sauce

2 tbsp oyster sauce

1 tbsp chili flakes or as per tolerance

1 tbsp roasted garlic

Preparation (Chicken Roast)

 Take the chicken and make a few slits

Now rub the chicken with lemon juice, salt, pepper and 2 tbsp of melted butter

Marinate and refrigerate for 5-6 hrs

After 6 hrs take out the chicken and add all the sauces and the garlic paste and again refrigerate for 3-4 hrs.

After 4 hrs add the rest 2 tbsp of melted butter.

Ingredients (for the Stuffing)

 Chicken Minced Chicken/ Keema:  250 gms

1 Onion big

1 Tomato medium

2-3 green chilies (or as per your choice)

1 tbsp Ginger paste

1 tbsp Garlic paste

Salt as per taste

½ tsp Turmeric powder

1 tsp Jeera powder

1 tsp Red chili powder (or as per your choice)

1tbsp oil

Preparation (Stuffing)

Wash the Minced Chicken.

Chop finely onion, tomato and the green chilies.

Heat a pan with 2 table spoon of oil.

Add the chopped onion, tomato and the green chilies.

Add salt and cover.

Now add ginger, garlic paste, jeera powder, turmeric powder, Red chili powder and cook till the smell of the raw spices disappear

Add the minced chicken and cook. When it releases oil, cook for some more time to dry it up.

When the mix is completely dry, it is ready.

Chicken Roast

Take a flat bottom deep pan that has a lid.

Heat the pan and add the chicken.

Simmer the flame and cover the pan.

Roast it by turning all the sides.

After 15 minutes stuff the cooked minced chicken

Continue to roast for 40-45 minutes until whole the water dries up and the chicken gets the golden brown color.

After 10-15 minutes place the chicken in a board/or a hard surface. Cut into pieces and plate.

You can garnish with onion rings and blanched vegetables.

Patishapta 'Paṭishapta' (with Kheer)

It is cold here now. Cold wind blows throughout the day time and night’s temperature has come down to 6 degrees. Every now and then I’m tempted to have black coffee. S is moving around with a jacket and a muffler (actually you do not need that). He tried the same with the little one but my daughter’s reply was ‘papa baal kharab ho jata hai’. I just laughed.

My memories of winter are related with food too. A season, when you can actually have some rich foods!!!

There were certain dishes that Ma used to make especially in the winter. Now winter was the time when one used to get those fresh green peas, date palm jaggery/ nolen gur, notun alu/potatoes etc. Thus, karaishuntir kochuri/green peas kachori or patishapta were made frequently at that time. For me, I make both the dishes anytime of the year depending on my time availability.

Last Saturday was Patishapta day. There was enough time, the weather was perfect. In Bangla we call it Patishapta Pithe/ Paṭi shapta, a fried pancake, made of rice flour or all purpose flour and semolina and stuffed with coconut or kheer.

I have used only all purpose flour and semolina to make the pan cakes and stuffed with kheer. In Bengali, kheer is the process of thickening milk in low flame, reducing its volume to less than half and sweetening it. 

Ingredients for the pancake

The ratio of semolina, all purpose flour and sugar is 1:1: ½. I took approximately 100gs of semolina and 100gs of flour. That made the dry ingredients of 250 gs of which I made 12 medium sized pancakes.

1 cup semolina

1 cup all purpose flour

½ cup sugar (50g approximately)

2 cups of milk (warm)

Pinch of salt

Oil to fry

Ingredients for the khowa/kheer

1 ½ litre full cream milk

1 cup sugar

2-3 cardamom pods (optional)

Preparation

Pan cake

In a big bowl mix all the dry ingredients one by one. Add milk slowly to make the batter. This batter should not be too dry or runny. The consistency is same as of a dosa batter or any other pancake. You can add some water if you want. While adding the milk continuously mix semolina and the flour with your hand to avoid any lump formation. Keep it aside for 30 minutes.

Kheer

Boil the full cream milk. Once it is boiled put it into simmer and let the volume reduce to half. You will have to stir now continuously. Add sugar and the cardamom pods and stir. After the sugar melts, remove it from heat.

Method  

Brush a non stick pan with oil.

Pour a ladleful of batter into the pan and spread it with the help of the ladle to evenly distribute the batter in a circle. This should be done very quickly before the batter sets.

Flip over after one side is cooked.

When the other side is done remove it on a plate and stuff khoya lengthwise and fold it.

Garnish with cherry or condensed milk or both. You can also thicken and sweeten milk and spread over patishapta. I do not do that. I have just garnished with cherry. You can also go without garnishing.

Patishapta, traditionally is made of fresh coconut. For making the coconut stuffing take fresh grated coconut and mix it with sugar. Put it on heat and mix. The flame should be on low during the whole process. After the sugar melts add some condensed milk or thicken milk. Stir continuously still the mix is sticky. Now remove it from heat. The mix should not be very dry as when it will cool down it will become hard.

Mocha ghanto/Banana Blossom Dish

Few days back, while doing my weekly sabji bazaar I noticed these Banana Blossoms. There were only two left.  Banana Blossom is not that uncommon here, but those available, are the unsweetened variety, which has a bitter taste. These blossoms are comparatively small in size and look similar to the one we find in Kolkata. To be sure, I asked the mausi who was selling and there was a positive reply. Without thinking twice, I grabbed the two.

The mausi who was selling is from Ranaghat, a place in 24 Parganas, in West Bengal. There are few the vendors in this market who belong to this place and because of them sometimes I can give a change to my taste buds with some of the typical vegetables of Bengal, like, Kalmi Shak/ water spinach, Dhenki shak/ edible fern, kankrol/teasel gourd etc. Along with the native vegetables, the other incentive that I get is to speak and listen to a different variety of Bangla. These are the reasons why I come to buy vegetables from this market. This place is not very far from where I stay and the market is not a sophisticated one. I love to buy from such markets- may be developed this liking while accompanying Baba to bazaar in school days.

Those were not the supermarket days. The vendors used to sit with their stock in the ground. There was an effective communication between the buyer and the seller- from bargaining to personal info. Then there was an option of choosing your pick from several vendors to several varieties- the best option for a finicky buyer like my Baba. The truth is this that even I’m choosy and so I love to move through the whole market before picking up anything. This takes more time than usual but I enjoy. S helps me in this work by doing the babysitting throughout.

To make a Banana Blossom dish you should have enough time in your hand. A lot of time and effort are needed for the preparation of the dish. As it was a Saturday, so my job was easy. I took one of the blossoms, cut it and soaked overnight in turmeric water. The next day I prepared this dish Mocha ghanto.

Ingredients

1 blossom of 800 grams

2 potatoes Medium

1 Tomato small

2 green chilly

1 inch fresh ginger

2 tbsp Turmeric

1 tbsp jeera powder

1 tbsp dhaniya powder

1 tbsp red chily powder

Salt as per taste

Sugar as per taste

2 tbsp Mustard oil

Jeera/Whole Cumin seeds and Bayleaves/ tejpatta for seasoning

½ tsp garam masala

Few drops of ghee

Cleaning the Blossom:

Cleaning the blossom is time consuming. Moreover, you need to know which parts you need to discard. Coat your hands with oil. Open the petals one by one. Each petals have a group of long yellow coloured flowers attached with it. Remove those flowers from the petals and keep on a plate. Discard the used petal. The size of the petal decreases gradually. Repeat this process until you finish with all the dark coloured petals and reach the pale yellow coloured moist inner petals. Chop these petals.

Now, for the small bunch of flowers: there is a long thin stalk (the stamina) with a black dot below and a feathery papery layer. Remove those from each flower. Chop the remaining flower.

Method

Mix 1 tbsp of turmeric in normal water. Soak the chopped blossom in the water for atleast 8 to 10 hrs. This is to get rid of the bitter taste.

After 8 to 10 hrs remove chopped blossom from the turmeric water. Discard the water. In a pressure cooker add the soaked blossom with 1 and ½ cup of fresh water and ½ tbsp turmeric and salt. After 5-6 whistles remove from heat.

Make paste of the ginger.

Next cut the potatoes into medium cubes.

Chop tomatoes. Slit the green chilies

Heat oil in a deep-bottomed pan. When the oil is hot enough fry the potatoes with ½ tsp of salt and turmeric. When the potatoes turn golden remove them from the oil.

Open the pressure cooker, add all the spices- ginger paste, cumin powder, coriander powder, red chily powder, turmeric powder, salt and sugar one by one and mash the steamed blossom finely.

Now in the same oil put ½ tsp of Whole Cumin seeds and Bay leaves. Add the tomatoes and fry till it is soft. Add the mashed blossom and cover and cook for 5 minutes.

Add the potatoes and continue to cook again.

After 10 minutes the water should dry. Check whether the potatoes are cooked or not.

Add ½ tsp of garam masala and Ghee and switch off the flame.

Serve with steamed rice.

Simple Cabbage recipe/ Bandhakopi-r Chenchki

While in hostel, I promised of not having certain things for at least 5 years. Cabbage topped the list. Cabbage was a regular candidate in atleast one of our meal menu. Anyway, though I try to avoid cabbage now, still I cannot totally escape from it.

In my childhood days, cabbage was not available throughout the year. This was true for other vegetables also. So, there was a clear cut distinction between summer vegetables like parwal/stripe gourd, raw Jackfruit and winter vegetables like cabbage and cauliflower. The taste of cabbage and cauliflower of those days makes me nostalgic now. Throughout my life I’ll really remember the taste of cabbage with the green peas- a  dish with very simple ingredients, little hot and little sweet- ahhh will never taste that heavenly dish made by dida again!

Dida, my father’s mother, and the best cook I had ever seen. She knew simple yet innovative and tasty recipes, different variations of cooking of the same vegetable.

Few days back, there was a post in FB, wherein somebody wanted to know about some different recipes of cabbage other than the usual ones. Within an hour, the post was flooded with answers- from Cabbage Manchurian to South Indian style cabbage- but there was one mention about Bandhakopir Chenchki. Thanks to that post. It reminded me the taste of chenchki that dida used to prepare and after a long time, actually for the first time, I prepared it.

Chenchki, as called in Bangla, is usually a dish where you cut any vegetable either raddish or cabbage or potato into small pieces, season with paanchporon, or kalo jeera and cooked without any ground spices, only with salt and turmeric.

Here’s the full preparation.

Ingredients

500 grams cabbage

2 potatoes Medium

2 Tbsp Mustard oil

2 green chilly

Salt as per taste

Turmeric

Sugar as per taste

Red chili powder (optional)

Kalojeera for seasoning

Preparation 

Wash the cabbage and the potatoes.

Cut the cabbage into very small pieces. I then wash it again and put into hot boiled water with a pinch of salt. This is for the smell and also a precaution against the insecticides.

Next cut the potatoes into medium cubes.

Cooking  

Heat oil in a deep-bottomed pan. When the oil is hot enough fry the potatoes with ½ tsp of salt and turmeric. When the potatoes turn golden remove them from the oil.

Now in the same oil put ½ tsp of kalojeera and slit green chillies. You’ll sense the sweet aroma of this combination. Do not let the chilies burn. Now add the cabbage. Add salt and turmeric as per taste and cover and cook in medium flame.

After 10 minutes, add the potatoes. At this point add red chili powder and sugar as per taste. Cover and cook.

Check if the dish needs water or not. Usually you do not need to add extra water for cabbage; but if you see that the cabbage or the potatoes are not cooked yet, and there’s a little water left, then you can sprinkle water from the top. Continue to cook again.

Remove it from heat when both cabbage and potatoes are cooked and water had dried up.

Serve with steamed rice.

Spinach with minced chicken/Chicken Keema Palak

There is a saying in Bangla ‘je randhe she chool o bandhe’ lit meaning the one who cooks braids her hair as well. Yes, you can do more than one thing if you want to; but for an extreme lazy like me? I’m lazy, I’m moody. Most of my plans are inside my head for long time, I can imagine them, I can even view them virtually but to bring them in reality? I take a lot of time- really.

But, why am I saying all these things? To give you more information about me!!! No! Whoever has seen my recipes till date has noticed that they are all very simple in nature, with few ingredients and very less time to spend in the kitchen. 

This keema recipe is one such where you really do not have to do much but get a simple yet different and tasty dish within 15-20 minutes. This was what I made for Friday dinner. Chicken keema palak with wheat pan cake.

blanched spinach and minced chicken

Ingredients

Spinach/Palak 1 bunch
Minced chicken/ Chicken Keema 200gms
1 big onion finely chopped
1 small tomato finely chopped
Green chilies (as per your tolerance)
Ginger paste 1 table spoon
Garlic Paste 1 table spoon
Salt as per taste
Turmeric powder ½ table spoon
Cumin Powder 1 table spoon
Coriander Powder 1 table spoon
Red chili Powder ½ table spoon (optional)
Oil 2 table spoon
Cumin seeds
Blackpepper
Cardamom pods
 Bayleaves
Sugar a pinch
Garam masala
Ghee (optional)

Preparation

Wash the keema/minced chicken
Blanch the Spinach
In a bowl take the Ginger paste, Cumin Powder, Coriander Powder, Red chili Powder, salt and turmeric powder and mix with water to make a smooth paste

Method

                                                          

Heat a pan with 2 table spoon of oil.
Temper with Cumin seeds, Blackpepper, cardamom pods and Bayleaves
Add the chopped onion and tomato.
Fry for 2 minutes in low flame
Add garlic paste to the mix and again fry
To it add the mixed spice
Add a pinch of sugar
Add 1 bowl of water and let the spices to cook
When you see oil coming out from the spices add the minced chicken

minced chicken cooked in the spices

Cover and cook it in a low flame
After 5-7 minutes open the lid and check and add the blanched spinach
Again cover and cook for 5 minutes
Open the lid and check whether the chicken is cooked or not.
If it is cooked then increase the flame and let the water dry
Now check for the salt. If needed add as per taste
Add ½ table spoon of garam masala and a few drops of ghee.
The dish is ready. Garnish as you wish with onion rings, tomatoes or whatever. I used boiled eggs to garnish.
Serve with roti/paratha/wheat pancake.

Nutrition Facts

Spinach with minced chicken

Servings Per Recipe 4

Amount Per Serving

Calories 192 Calories from Fat 91

% Daily Value

Total Fat 10.3 g                 16%

Saturated Fat 1.8 g           9%

Trans Fat 0 g

Cholesterol 131 mg         44%

Sodium 114.9 mg              5%

Total Carbs 14.4 g             5%

Dietary Fiber 4.3 g            17%

Sugars: 3.8 g

Protein: 13.3

NUTRITION FACTS INFORMATION

Amounts per 1 serving (232.3 g)

Calorie Information Amounts Per Selected Serving %CR* %DV** Calories 192 (803 kJ) 10%    From Carbohydrate 52 (216 kJ) 27%    From Fat 91 (379 kJ) 47%    From Protein 49 (207 kJ) 26%    From Alcohol 0 (0 kJ) 0% Carbohydrates Amounts Per Selected Serving %DV** Total Carbohydrate 14.4 g 5%    Dietary Fiber 4.3 g 17%    Starch 0 g    Sugars 3.8 g Fats & Fatty Acids Amounts Per Selected Serving %DV** Total Fat 10.3 g 16%    Saturated Fat 1.8 g 9%    Monounsaturated Fat 6 g    Polyunsaturated Fat 1.6 g    Total trans fatty acids 0 g    Total trans-monoenoic fatty acids 0 g    Total trans-polyenoic fatty acids 0 g    Total Omega-3 fatty acids 213.4 mg    Total Omega-6 fatty acids 1351.9 mg    Total Omega-9 fatty acids 5796.9 mg Sterols Amounts Per Selected Serving %DV** Cholesterol 131 mg 44% Phytosterols 33.8 mg

Protein & Amino Acids Amounts Per Selected Serving %DV** Protein 13.3 g 27% Vitamins Amounts Per Selected Serving %DV** Vitamin A 12877 IU 258% Vitamin C 93.8 mg 156% Vitamin D 0 IU 0% Vitamin E (Alpha Tocopherol) 3.1 mg 15% Vitamin K 420.4 mcg 526% Thiamin 0.2 mg 12% Riboflavin 0.7 mg 42% Niacin 4.6 mg 23% Vitamin B6 0.6 mg 28% Folate 353.9 mcg 88% Vitamin B12 5.7 mcg 95% Pantothenic Acid 1.8 mg 18% Choline 24.7 mg Betaine 87.4 mg Minerals Amounts Per Selected Serving %DV** Calcium 139.8 mg 14% Iron 7.9 mg 44% Magnesium 104.9 mg 26% Phosphorus 190.1 mg 19% Potassium 876.2 mg 19% Sodium 114.9 mg 5% Zinc 2.5 mg 17% Copper 0.4 mg 18% Manganese 1.6 mg 81% Selenium 30.3 mg 43% Fluoride 1 mg Other Amounts Per Selected Serving %DV** Alcohol 0 g Water 191.6 g Ash 2.7 g Caffeine 0 mg Theobromine 0 mg