Treat: Perfectly Pumpkin Cupcakes (Pillsbury Premium Cake Mix)

2019/11/17: Fun to bake and delicious to enjoy, but it is not always easy to accurately account for the nutritional content. So in this post the ingredients are listed and the results recorded for good measure. The mean, median and mode from elementary math classes finally make sense!

Breakfast: Frozen Waffles (Kroger)

2019/08/01: Quick, sweet and with plenty of topping options these are great for breakfast in a pinch.

Sandwich: Grilled Cheese

A warm, gooey and comforting sandwich; I learned that the best way to make a grilled cheese was to add the butter to the pan first (from the extras for the movie Chef - I used to just butter the bread).

Panera

The food is on the more expensive side of normal fare, but the meals and pastries are delicious. There is a comfort to the atmosphere in the restaurant that matches the menu - great place for a standard meal. Here are a few of the more enjoyable Meals and Selections I often select.

Sandwich: Mini Bagel Cream Cheese Sandwich

A good snack or small sandwich. Plenty of topping make for sweet or savory options.

Sauces: Homemade Guacamole (Plain)

9/20/2018: Simple and fun to make, this makes a great dip for Tortilla Chips or a topping for fresh Tacos/Nachos. Plus it's super fun for the kids to do the mashing.

Main Nutrition:

- 1 Tbsp: 25.1 Calories, 2.08g Fat, 0mg Cholesterol, 36.82mg Sodium, 1.32g Carbohydrates, 0.3g Protein.

- 1/4 Cup: 100.4 Calories, 8.32g Fat, 0mg Cholesterol, 147.28mg Sodium, 5.28g Carbohydrates, 1.2g Protein.

Ingredients:

- 1 Cup of Mashed/Purred Avocado (approx. 2 Large Avocados)

- 1 Tbsp of Lemon Juice (approx. 1/2 the juice from 1 Lemon)

- 1/4 tsp Garlic Powder

- 1/2 tsp Salt

- 1/2 tsp Cilantro

Directions:
1. Juice a Lemon and measure 1 Tbsp for use; store or freeze the remaining.

2. Cut the Avocado in half and remove the Pit.
3. Scoop the meat of the Avocado into a bowl and mash with a Fork or Potato Masher

   - This part is great fun for kids!

4. Measure 1 Cup of Mashed Avocado into a bowl.

5. Add the Lemon Juice, Garlic Powder, Salt and Cilantro and mix the compote until fully combined.

Nutrition and Calculation:
Serving Size Nutrition:

- Avocado: 1 Cup (Mashed): 368 Cals, 4.6 pro, 19.62 carbs, sodium 16, cholesterol 0, 33.72 Fat

- Cilantro: 1/2 tsp: 1 cal, 0.07 pro, 0.01 fat, 0.16 carb, 1 sodium, 0 cholesterol

- Garlic Powder: 1/4 tsp: 3 cal, 0.13 pro, 0.01 fat, 0.56 carb, 0 sodium, 0 cholesterol

- Lemon Juice: 1 tbsp: 3.25 cals, 0.0525 pro, 0.0375 fat, 1.0525 carbs, 0.25 sodium, 0 chol

- Salt: 1/2 tsp: 0 cals, 0 pro, 0 fat, 0 carbs, 581 sodium, 0 chol

Recipe Total (with Cilantro):

375.25 Calories, 33.78g Fat, 0mg Cholesterol, 598.25mg Sodium, 21.39g Carbohydrates, 4.85g Protein.

Approximately 16.25 Tbsp Yield

- Divided each nutrient by 16.25 to obtain the per Tbsp nutrition information

References:
- Avocado: https://ndb.nal.usda.gov/ndb/foods/show/301058
- Cilantro: https://ndb.nal.usda.gov/ndb/foods/show/02012
Garlic Powder: https://ndb.nal.usda.gov/ndb/foods/show/02020

Lemon Juice: https://ndb.nal.usda.gov/ndb/foods/show/09152

Salt: https://ndb.nal.usda.gov/ndb/foods/show/02047

Fruit: Home Canned Peaches (Hot Packed with Fruit Fresh Mixed)

2018/08/05: Canning Peaches is a great way to have fresh fruit all year round. In the past we always canned the Peaches in a Light-Medium Syrup (...Water to Sugar Ratio Here), but this year we tried a different route in order to more accurately take nutritional content: Hot Packing.

     

Sauces: Maple Syrup

2018/08/20: Sweet on Pancakes, French Toast or Breakfast Sausage. Good in coffee, some tea or even some cocoa on a cold day. Syrup is a delicious topping for a decadent breakfast, etc., but tracking the nutritional content can be difficult.
     

Pizza: Hawaiian (Round Table Pizza)

2018/07/27 - To play on the premise of a Jim Gaffigan bit (Fruitcake from Beyond the Pale), Hawaii great, Pizza delectable, Hawaiian Pizza heaven! When it is a "good" pizza... there is almost nothing better.

Breakfast: Oatmeal (Regular)

One of the best cold weather breakfasts. Filling and energizing, perfect for rainy days or snowy nights. Whole milk was selected as there were fewer additives listed on the label.

Meal Nutrition
Recipe for 1 Cup of Oatmeal:

354.5 Calories, 7.1g Fat, 8.7mg Cholesterol, 30mg Sodium, 61.5g Carbohydrates, 14.1g Protein.

Recipe for 3/4 Cup of Oatmeal:

 Calories,  Fat, mg Cholesterol, mg Sodium, g Carbohydrates, g Protein.

Ingredients
1 Cup or 3/4 Cup of Fred Meyer Rolled Oatmeal
1 tsp of Kroger Light or Dark Brown Sugar
1/4 tsp of Kroger Ground Cinnamon
1/4 Cup or 2fl oz of Fred Meyer Whole Milk
1/3 Cup of Water

Directions
1. Add Oatmeal, Brown Sugar, Cinnamon and Water in a microwave safe bowl.
2. Microwave for 30-45 seconds.
3. Stir and microwave for 20 seconds.
4. Stir in the Milk and enjoy.

Ingredient Nutrition and Calculation
Package Serving Size Nutrition
- Fred Meyer Rolled Oatmeal (Serving 1/2 Cup, Uncooked):
150 Calories, 2.5g Fat, 0mg Cholesterol, 0mg Sodium, 27g Carbohydrates, 6g Protein.

- Kroger Light or Dark Brown Sugar (Serving 1 tsp):
15 Calories, 0 Fat, 0mg Cholesterol, 0mg Sodium, 4g Carbohydrates, 0g Protein.

- Kroger Ground Cinnamon (1 tsp):

6 Calories, 0.1g Fat, 0mg Cholesterol, 1mg Sodium, 1.8g Carbohydrates, 0.1g Protein.

- Fred Meyer Whole Milk (Serving 8fl oz):
150 Calories, 8 Fat, 35mg Cholesterol, 120mg Sodium, 12g Carbohydrates, 8g Protein.

Modified Serving Size Nutrition
- Fred Meyer Rolled Oatmeal (Serving 1 Cup, Uncooked):
300 Calories, 5g Fat, 0mg Cholesterol, 0mg Sodium, 54g Carbohydrates, 12g Protein.

- Fred Meyer Whole Milk (Serving 1/4 Cup or 2fl oz):
37.5 Calories, 2 Fat, 8.75mg Cholesterol, 30mg Sodium, 3g Carbohydrates, 2g Protein.

- Kroger Ground Cinnamon (1/4 tsp):

2 Calories, 0.1g Fat, 0mg Cholesterol, 0mg Sodium, 0.5g Carbohydrates, 0.1g Protein.

Information on Ground Cinnamon located at www.calorieking.com and related nutrition compared to Average All Brands rather than Kroger (Information Obtained on 7/9/2018)

Sides: Jiffy Corn Muffins

A perennial all-star, Corn Muffins, go well with breakfast, lunch and dinner. They sidle up with sweet syrups and jelly or strut along with savory meals - either way, Corn Muffins make a delicious addition for any occasion.

   

Mexican Food: Quesadillas

The street taco tortillas make for some delicious quesadillas. There will also be some alternative recipes with nutrition listed (all follow the same directions).

Meal Nutrition
2 Quesadillas:
- 283.33 Calories, 14.67g Fat, 35mg Cholesterol, 580.67mg Sodium, 26g Carbohydrates, 10g Protein.

1 Quesadilla:
- 141.67 Calories, 7.34g Fat, 17.5mg Cholesterol, 290.34mg Sodium, 13g Carbohydrates, 5g Protein.

Ingredients
2 Mission Street Taco Tortillas
1/4 Cup Kroger Shredded Mexican Cheese
1 tsp Kroger Unsalted Butter (Optional: Bacon Grease can be used - not accounted for nutritionally)

Directions
1. Heat the Grease or Butter in a Frying Pan over Medium Heat.

2. Place the Tortillas in the pan for one minute.
     

3. Flip the Tortillas and cook for another minute.


4. Place half the cheese (2 Tbsp) on one half of each Tortilla.


5. Fold the Tortillas over and press down to sear the Quesadillas for 30-45 seconds.
     

6. Flip the Quesadillas and press down to sear for 30-45 more seconds.
  

7. Remove from the pan and allow to cool on a plate.

Ingredient Nutrition and Calculation
Values listed on Packaging:
2 Mission Street Taco Tortillas (2 Tortillas):
- 150 Calories, 3g Fat, 0mg Cholesterol, 410mg Sodium, 26g Carbohydrates, 4g Protein.

1/4 Cup Kroger Shredded Mexican Cheese (1/4 Cup):
- 100 Calories, 8g Fat, 25mg Cholesterol, 170mg Sodium, less than 1g Carbohydrates, 6g Protein.

1 Tbsp Kroger Unsalted Butter:
- 100 Calories, 11g Fat, 30mg Cholesterol, 2mg Sodium, 0g Carbohydrates, 0g Protein.

Values Modified for Meal:
1 tsp Kroger Unsalted Butter:
- 33.33 Calories, 3.67g Fat, 10mg Cholesterol, 0.67mg Sodium, 0g Carbohydrates, 0g Protein.

Breakfast: Franz New York Bagel Boys - Mini Bagels

Who doesn't enjoy a bagel? Although delicious it can be difficult to maintain a diet by including a bagel, but a mini bagel can do the trick! One recurring problem with tracking nutrition information is the serving size. For the Franz New York Bagel Boys Mini Bagel the serving size is 3 bagels; the information below is broken down to reference a single bagel (Plain and with Cream Cheese or WCC).

Sandwich: Peanut Butter and Jelly (PB&J)

The classic. Perfect for a snack or lunch. Simple and filling.

Breakfast: Dave's Killer Bread - Bagels

We love bagels and when Dave's Killer Bread came out with a line of bagels, we snapped them up. They are expensive compared to store brand or generic bagels, but delicious, filling and absolutely worth the cost. Here are the two most enjoyable flavors

Fast Food: McDonald's Meals

Ahhh those memories of happy meals passed (or is it past?) now have a different meaning while looking after one's health. Though not always a good choice, it's a fun treat once in a while and reminiscent of trips with Grandma and Grandpa. Below are some of the meals and selections with the nutrition information obtained in the McDonald's website (6/24/18).

Fast Food: Burgerville Meals

Great Meals at a more expensive Fast Food Restaurant. We enjoy a good burger now and again but tracking nutrition can be time consuming. The Nutrition section on Burgerville's website is pretty user friendly too. (Disappointed that the Fish and Chips is not listed - 6/29/18)

Nutrition Page

This is an ever growing list of nutrition information comprised of the projects and recipes on this site as well as a few common meals. I have done the calculations based on the data included on food labels, manufactures websites or as otherwise noted.