Toward a healthier community

 

Through our work in the community a new program has emerged. The overall goal of this new program, The Juluchuca Garden and Nutrition Project, is to foster greater physical and emotional wellbeing as well as health and nutritional awareness for the residents of Juluchuca. The process for achieving all three will be focused in three different program areas: school & community gardens, nutrition education, and mind/body awareness through yoga.

This program came about after kids in Juluchuca kept asking for yoga classes. Coincidentally, back in November, we had a guest at the hotel who wanted to lead a yoga class with her kids and the kids of the local community, kick-starting our now regular kids yoga class. More requests related to health and nutrition also began to arise: the kindergarten asked for our support to design a school garden, and the community kitchen informed us that access to nutritional food and greater knowledge of healthy cooking are severely lacking.

We’re really just in the beginning — but to date, we’ve held several kids yoga classes both at Playa Viva and in the community; we’ve offered two nutritional cooking workshops (which are held monthly) through the support of the Eco-Vegana Cooperative in Zihuatanejo, and designed a garden at the local  kindergarten.

IMG_7986

In order to achieve our goal of increasing physical and emotional wellbeing, we first need to better understand the state of wellbeing and nutritional awareness in the community. We decided to do a survey to measure the “state of health” in the local community. The survey asked workshop participants how healthy they think their community is, what they believe are the biggest health problems, but also more personal questions about what their diet is like, how healthy they feel, how confident they feel in their ability to nourish themselves, and what limitations they have in achieving a healthier lifestyle (e.g. is it access to food? Is it lack of nutritional knowledge and/or cooking?). This survey will serve as a baseline as we continue to do work in the community and gauge their responses to these same questions over the years.

imageWhen asked, “how do you rate the health of your community?” responses were split between “Not very healthy” (42%) and “Somewhat healthy” (42%). 16% of respondents said “Not at all healthy.”

When asked what are the three greatest health problems in your community, people responded:

  1. Diabetes
  2. Cancer
  3. Drug addiction, high blood pressure, teenage pregnancy

When we asked participants about their personal health, roughly half of respondents felt that their health is only “somewhat healthy” with a roughly a quarter reporting “not very healthy”.

image 2Improving health and wellbeing in a community like Juluchuca is no easy task — it’s a rural community with few opportunities for economic advancement and has access to only very basic amenities, including food and medical care.

We could deliver a million nutritional cooking workshops, but without understanding and later addressing the limitations, then what good is telling people how to cook with ingredients they don’t have or can’t afford?

image (2)Perhaps not surprisingly, only 15% of respondents reported that they had sufficient resources (i.e. income, education, access to healthy food) they need in order to nourish themselves and improve their health.

The most common limitation? Not enough income.

Additionally, a lot of people reported that the stores don’t have sufficient fresh fruits and vegetables. As a resident of the local community now, I myself have witnessed it — there aren’t a whole lot of diverse, healthy options.

So, what can we do for the short term? Well, for now, work with what there is!

We’re working with the community kitchen to offer free courses in which they can learn to make healthy dishes with the ingredients that are available and plentiful to them. A huge advantage the town has is that fruit trees are abundant, so there is plenty of fresh fruit to go around. For example, jackfruit–very abundant in this area–can be eaten as is, but also as a meat alternative, and the seeds can be boiled and turned into a delicious hummus. Sesame, a crop widely grown, can be used to make milk, to fortify tortillas, and to make a tahini for that jackfruit-seed hummus.

Through the data, we are able to identify opportunities where Playa Viva can support. When people were asked what are most important factors in order to have a healthy community, the top three most common responses were:

  1. Access to healthy food
  2. A clean environment
  3. Access to medical care

image (3)We’re still learning a lot from these data and from speaking with the workshop’s participants. We discovered that all participants worry about their health to at least some degree, so it’s a topic that people care deeply about. Only about half of the workshop’s participants feel confident in their ability to prepare healthy, home-cooked meals–so, that’s something we can easily provide for them. As we move forward, our plan is to continue collecting data, offer yoga classes and cooking workshops, donate Playa Viva’s extra produce to the community kitchen (not to compete with local stores but to offer more fresh produce as an option), and work to create a community garden for the community kitchen so that everyone, even the poorest, can access fresh fruits and vegetables.

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Related to the story above, this initiative addresses two of our five Core Values at Playa Viva–Create Meaningful Community and Promote Transformational Experiences. Our work with the local community is focused on education, health and economic well-being. Under the health “pillar”, we strive to facilitate improved nutrition, exercise, and efficiency/productivity in work.

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Calling all Volunteers – Farm, Community, Environment and Pastries!

Core mission of Playa Viva is to “Create Meaningful Community.”  Volunteers are becoming a larger and larger part of the Playa Viva community. We currently are at maximum capacity with 6 volunteers spending most of this fall with us.  Where do volunteers come from, how do they find us, what do they do and what are we looking for from volunteers?

IMG_0804Where do they come from?  We have volunteers from all over the world. Mostly from North America and Europe. We have had volunteers from the US, Canada and Mexico as well as Germany, Denmark, Spain, Belgium and most recently Australia and New Zealand.  We ask that volunteers stay for a minimum of one month but some have stayed for 3 months.

How do they find us? The largest source of volunteers either come via referral from guests or via voluntoursim websites.  These websites include WWOOF Mexico and WorkAway.info. World Wide Opportunities on Organic Farms (WWOOF, /ˈwʊf/), or Willing Workers on Organic Farms, is a loose network of national organisations that facilitate placement of volunteers on organic farms.  These two websites contribute the bulk of volunteers who come to work on an organic farm to learn and apply techniques of permaculture.

What do they do?  Volunteers are asked to work a split shift. In the AM, they work on the farm  and in the afternoon they work on a community service or other project of their design. Farm work varies from planting seeds, weeding and tending the garden. It also includes other permaculture related projects in conservation, restoration and general landscape management.  These types of work have included mangrove restoration, keyline water projects, forest restoration, maintaining trails or working to build a chicken coop, make organic fertilizers, etc.  The afternoon projects vary from cooking in the Playa Viva kitchen to helping out in the local library. The volunteers have self-organized and developed their own Volunteer Manual and Orientation Guide to assist incoming volunteers to know what to expect, provide a list of viable projects and prepare them for their stay in Juluchuca.  Volunteers stay in “la Casita Blanca” (the White House) which is a 3 bedroom humble home we rent for volunteers in the town of Juluchuca.

What are we looking for from volunteers? We look for travelers who want more than the “been there, done that, seen that” experience. We are finding travelers of all ages, from those right out of high school to retires and everything in between who want to live “in a community and give back.”  They usually love Mexico, enjoy being near and on the beach, are aligned with Playa Viva’s values for sustainability and regeneration and want to learn and giveback at the same time.  For example, we had a nurse from Copenhagen stay over a month and work in the health clinic. She spearheaded a project to improve the roof of the health clinic. Another volunteer organized guests to paint the local kindergarten working side by side with members of the local community.  We have had local Mexican youth who want to learn more about farming and permaculture come and stay and work on the farm while helping to remodel the local library.

If you are interested in volunteering at Playa Viva, go to this link and just follow the directions.  We have limited space as the Casa Blanca only holds 6 people, but if you are committed to “Creating Meaningful Community” and the other core values of Playa Viva, please apply to volunteer with us.  Special note: We are looking for a pastry / dessert chef to volunteer with us in the kitchen and cross train with our kitchen staff .

Halcyon Days with Master Mixologist Don Johnny

Photo Courtesy of Tom Seawell
Photo Courtesy of Tom Seawell

Guest Blog by guest Jim Neeley with photographs by Tom Seawell

 

We are just back

from spending five

wonderful days

celebrating

a 25th anniversary

at Playa Viva.

 

A group of 14 friends

and family joined us

for the celebration.

 

Photo Courtesy of Tom Seawell
Photo Courtesy of Tom Seawell

Lazy days were filled

with morning yoga,

quiet conversation,

napping in hammocks,

sharing great meals,

riding the gentle surf

and being pampered

by the gracious team

that is Playa Viva.

 

Guests were invited

to participate in meal

preparation in the open

kitchen.

 

Photo Courtesy of Tom Seawell
Photo Courtesy of Tom Seawell

And to learn a few

of the secrets from

the irrepressible,

never at a loss for words,

activities organizer extraordinaire

and Master Mixologist

Don Johnny.

 

More than a few of his

trademark cocktails

were poured for our guests

over these five halcyon days.

Actually a lot more

than a few drinks.

 

Photo Courtesy of Tom Seawell
Photo Courtesy of Tom Seawell

Our very special friend and

professional photographer,

Tom Seawell with an

impromptu stylist assist from

his wife Laura created

these beautiful images

of a few of Johnny’s concoctions.

Cheers!

 

Turning the Tables on The Team

Staff DinnerRight after the holiday rush, we had a little break and Julia took advantage of this lull to take the entire service team out to a “fancy” dinner.  This was both a “thank you” as well as a training moment as many of the team who are supposed to be providing a luxury level service  for our guests have never experienced that level of luxury themselves. The perfect choice for this dinner was at one of our favorite local little boutique hotels in Zihuatanejo – Amuleto.   NOTE: We hope to be able to visit with all the other great boutique hotels in Zihuatanejo to share your great service and offerings with our team…one at a time.

Everyone had a great time, maybe too good a time…ask Julia to tell you the stories of the late night in Zihuatanejo.

The only downside of this “perk” was that all the other team members (the permaculture and security team) wanted to know why they weren’t invited as well.  In fairness, they all go out as a group more often, just not to such “luxurious” locations.

To our guests, we thought you would enjoy seeing the tables being turned and seeing Abraham, Olga, Elisea, Miguel, Inez, Johnny and Julia being served rather than doing the serving.

El Taller Eco Vegana en Playa Viva mezcla Tradiciones, Recetas … y Bebidas

Contributed by Nick Wolf and Evan Silberstein Traducido en Español por María Luisa Quintero

ESPAÑOL primero – English version after Spanish

El Taller Eco Vegana en Playa Viva mezcla Tradiciones, Recetas … y Bebidas 

Por Nick Wolf

EcoVegana2¿Qué tal te parece un poco de canalones de berenjena, otro tanto ceviche de coliflor o un arroz de jícama? Sabroso, ¿verdad? Si hubieras estado en Playa Viva la semana pasada hubieras podido probar estos deliciosos platillos y otros más, en un taller de cocina saludable impartido por la Cooperativa Eco Vegana de Zihuatanejo.

El domingo pasado más de 30 personas llegaron al hotel eco turístico Playa Viva e inmediatamente comenzaron el día con un desayuno vegano directo de la cocina de Playa Viva. Después los invitados recorrieron las casitas, el jardín y el campamento tortuguero, donde aprendieron más acerca de la energía solar, la construcción verde y los programas de conservación que hacen de Playa Viva un lugar sustentable.

Por la tarde, los participantes tomaron una clase para aprender novedosas recetas que tienen un impacto benéfico tanto en las cinturas de los que las consumen como para el medio ambiente. Desde agua-chile a las verduras a la talla, los expertos instructores de la Cooperativa dieron un giro vegano a algunos exquisitos platillos típicos mexicanos. Incluso, la famosa margarita de albahaca de Playa Viva se transformó al sustituir el tequila por la bebida fermentada de kombucha, una mezcla perfecta que da por resultado un ligero sabor agridulce, característico del coctel emblemático del hotel. Para el final del día el barman Johnny había añadido otra deliciosa bebida a su repertorio. Por su parte, el Chef Abraham y el resto del personal de la cocina de Playa Viva complementaron los platillos  elaborados durante el taller con más recetas veganas para redondear un abundante almuerzo y menguar el día.

EcoVegana4 Una segunda oportunidad de liberar bebés tortuguitas sorprendió los asistentes y cerró el día con broche de oro; mientras tanto los invitados charlaban acerca de las recetas, bebían sus margaritas de albahaca y kombucha y descansaban en ese paraíso eco-lujoso y sustentable. Fue una relajante jornada caracterizada por ricas fusiones: mezclando  platos clásicos con novedosas recetas saludables y sustentables, mientras los visitantes citadinos de la ciudad de Zihuatanejo se escaparon a ese paraíso de playas vírgenes y conocieron algunos de sus vecinos con quienes comparten la misma costa.

Este no fue el primer taller de cocina vegana de la Cooperativa, ya que el grupo organiza una clase mensual en Zihuatanejo y participa en el mercado local y artesanal Eco-Tianguis Sanka todos los sábados. Pero, sí fue la primera visita del grupo a Playa Viva, donde los participantes dijeron que les pareció un lugar que compartía los mismos principios que ellos valoraban y les ayudó a estar en un contacto más cercano con la naturaleza, mientras minimizaban el impacto ambiental. Las ganancias del taller beneficiarán al centro de salud de Juluchuca. Ese alineamiento natural que se dio entre el hotel Playa Viva y la Cooperativa Eco Vegana de Zihuatanejo significa una buena oportunidad para desarrollar futuros talleres. Invitamos a los lectores se unan a la Cooperativa Eco Vegana y visiten su página de Facebook. Y si estás de visita en la zona, haz una parada en el hotel Playa Viva, participa en los talleres de la Cooperativa Eco Vegana y visita el Eco-Tianguis Sanka en Zihuatanejo.

Por Evan Silberstein – El domingo pasado Playa Viva fue el anfitrión de la  Cooperativa Eco Vegana compuesto por un grupo de más de 30 participantes. El evento se prolongó todo el día y los invitados aprendieron acerca de una alimentación saludable y una vida natural. Pudimos mostrar al grupo muchos de los maravillosos atractivos de Playa Viva. También disfrutaron de no una sino de dos liberaciones de tortuguitas recién nacidas, así como un tour muy especial a nuestras instalaciones, incluyendo las casitas, el delicioso jardín orgánico, nuestra estación solar que genera energía y La Tortuga Viva – el santuario de anidación y desove de las tortugas en el borde de nuestra propiedad.

EcoVegana3La Cooperativa enseñó acerca de la alimentación saludable; un montón de consejos increíbles y ofrecieron recetas a sus estudiantes de todas las edades, géneros y clases sociales. También se llevaron a cabo discusiones interactivas acompañadas con deliciosa comida durante un día emocionante de grandes descubrimientos y nuevos puntos de vista para todos los involucrados. Puedes tener la seguridad de que todos aprendimos a hacer cambios en nosotros mismos – ¿cómo te suena la experiencia de haber probado un ceviche de coco o una margarita con kombucha?

En el futuro esperamos tener un mayor y emocionante trabajo comunitario con la Cooperativa. Playa Viva se enorgullece de apoyar sus esfuerzos para aumentar la conciencia local sobre las opciones de alimentación y estilo de vida saludables.

Tú puedes comprobar su sabroso menú y encontrar sus caras sonrientes en el Eco Tianguis, un nuevo mercado ecológico que se celebra cada sábado por la mañana en Zihuatanejo. También Playa Viva tiene un local, donde vendemos nuestras verduras de la huerta, jabones artesanales y sales de Juluchuca. Asegúrate de comprobar nuestros productos en tu próxima visita, ¡vale la pena el viaje!

Echa un vistazo a la Cooperativa Eco Vegana de Zihuatanejo en Internet para obtener más información, hacer preguntas o ver algunos emocionantes videos de este evento tan especial.

———— English—————

EcoVegana1by Nick Wolf – How does some eggplant cannelloni, cauliflower ceviche or jicama ‘rice’ sound? Good? If you’d been at Playa Viva last weekend you would have been able to try these delicious dishes and a few more at a healthy cooking workshop taught by the Eco Vegan Cooperative of Zihuatanejo.

More than 30 people arrived at Playa Viva last Sunday and began their day with a vegan breakfast straight from the Playa Viva kitchen. After breakfast, the guests toured the casitas, garden and turtle sanctuary, learning more about the solar energy, green construction and conservation programs that make Playa Viva sustainable.

In the afternoon, participants sat down to learn new recipes that have a lighter impact on both their waistlines and the environment. From aguachile to vegetables a la talla, the Cooperative’s expert instructors added a vegan twist to a number of typical Mexican dishes. Even Playa Viva’s classic basil margarita got a makeover; trading out tequila for locally fermented kombucha that mixed perfectly with the light, sweet-sour taste of the signature cocktail. By the end of the day Johnny had added one more delicious drink to his repertoire. Chef Abraham and the rest of Playa Viva’s kitchen staff complemented the dishes prepared during the workshop with more vegan recipes to round out a filling lunch to wind down the day.

A surprise second batch of baby turtles ready to be released wrapped up the day as the guests chatted about the recipes, sipped on their kombucha basil margaritas and lounged in sustainable eco-luxury. Evidenced by the meals and margaritas, the day was one of fusion: blending classic dishes with healthier and more sustainable recipes, while city slickers from Zihua escaped to an untouched beach paradise and got to know some of their neighbors just down the coast.

EcoVegana5This wasn’t the Cooperative’s first vegan cooking workshop. In fact, the group hosts a monthly class in Zihuatanejo (with proceeds supporting local non-profits) and participates in the Eco-Tianguis Sanka local farm and craft market every Saturday. But, it was the group’s first visit to Playa Viva, a place participants said they felt like shared their values and helped them come in closer contact with nature while minimizing their environmental impact and benefitting the local community. Proceeds from last weekend’s workshop will support the Juluchuca clinic. The natural alignment between Playa Viva and the Eco Vegan Cooperative of Zihuatanejo means future workshops are a good bet. We hope you can join us for one over the coming months, but in the meantime be sure to visit the Cooperative’s Facebook group. Or, if you’re in the area, stop by and see both Playa Viva and the Cooperativa Eco Vegana at Eco-Tianguis Sanka in Zihuatanejo.

by Evan Silberstein – Playa Viva hosted the Cooperativa Eco Vegana this past Sunday. A large group of over 30 participants visited Playa Viva for an all-day event to learn about healthy eating and natural living. We were able to showcase many of the amazing things about Playa Viva. The guests enjoyed not 1 but 2 baby tortugita releases along with a very special tour of our property including trips to all the casitas, the delectable organic garden, our solar energy generating station and La Tortuga Viva – the turtle nesting and hatching sanctuary at the edge of our property.

The Cooperativa taught about healthy eating and shared lots of amazing tips and recipes to their students who came from all ages, genders and walks of life. Interactive discussions along with delicious food highlighted an exciting day of discovery and new insights for all involved. Rest assured, we learned a few twists ourselves – how does some coconut ceviche with a kombucha margarita sound to you?

We look forward to more exciting community work from the Cooperativa in the future. Playa Viva is proud to support their efforts to raise local awareness about healthy eating and lifestyle choices.

You can look out for their tasty menu and find their smiling faces at the Eco Tianguis – a new green market held every Saturday morning in Zihuatanejo. Playa Viva has a booth too; where we showcase greens from the garden, handmade soaps and local salts from Juluchuca. Be sure to check it out on your next visit, it’s worth the trip!

Check out the Cooperativa Eco Vegana de Zihuatanejo on the internet to find out more, ask questions or see some exciting video footage from this very special event.

Eco Vegan at Playa Viva Workshop Blends Traditions, Recipes…and Drinks

Contributed by Nick Wolfe and Evan Silberstein

EcoVegana2by Nick Wolfe – How does some eggplant cannelloni, cauliflower ceviche or jicama ‘rice’ sound? Good? If you’d been at Playa Viva last weekend you would have been able to try these delicious dishes and a few more at a healthy cooking workshop taught by the Eco Vegan Cooperative of Zihuatanejo.

More than 30 people arrived at Playa Viva last Sunday and began their day with a vegan breakfast straight from the Playa Viva kitchen. After breakfast, the guests toured the casitas, garden and turtle sanctuary, learning more about the solar energy, green construction and conservation programs that make Playa Viva sustainable.

EcoVegana1In the afternoon, participants sat down to learn new recipes that have a lighter impact on both their waistlines and the environment. From aguachile to vegetables a la talla, the Cooperative’s expert instructors added a vegan twist to a number of typical Mexican dishes. Even Playa Viva’s classic basil margarita got a makeover; trading out tequila for locally fermented kombucha that mixed perfectly with the light, sweet-sour taste of the signature cocktail. By the end of the day Johnny had added one more delicious drink to his repertoire. Chef Abraham and the rest of Playa Viva’s kitchen staff complemented the dishes prepared during the workshop with more vegan recipes to round out a filling lunch to wind down the day.

A surprise second batch of baby turtles ready to be released wrapped up the day as the guests chatted about the recipes, sipped on their kombucha basil margaritas and lounged in sustainable eco-luxury. Evidenced by the meals and margaritas, the day was one of fusion: blending classic dishes with healthier and more sustainable recipes, while city slickers from Zihua escaped to an untouched beach paradise and got to know some of their neighbors just down the coast.

EcoVegana4This wasn’t the Cooperative’s first vegan cooking workshop. In fact, the group hosts a monthly class in Zihuatanejo and participates in the Eco-Tianguis Sanka local farm and craft market every Saturday. But, it was the group’s first visit to Playa Viva, a place participants said they felt like shared their values and helped them come in closer contact with nature while minimizing their environmental impact. That natural alignment between Playa Viva and the Eco Vegan Cooperative of Zihuatanejo means future workshops are a good bet. We hope you can join us for one over the coming months, but in the meantime be sure to visit the Cooperative’s Facebook group. Or, if you’re in the area, stop by and see both Playa Viva and the Cooperativa Eco Vegana at Eco-Tianguis Sanka in Zihuatanejo.

by Evan Silberstein – Playa Viva hosted the ecoVegana Cooperativa this past Sunday. A large group of over 30 participants visited Playa Viva for an all day event to learn about healthy eating and natural living. We were able to showcase many of the amazing things about Playa Viva. The guests enjoyed not 1 but 2 baby tortugita releases along with a very special tour of our property including trips to all the casitas, the delectable organic garden, our solar energy generating station and La Tortuga Viva – the turtle nesting and hatching sanctuary at the edge of our property.

The Cooperativa taught about healthy eating and shared lots of amazing tips and recipes to their students who came from all ages, genders and walks of life. Interactive discussions along with delicious food highlighted an exciting day of discovery and new insights for all involved. Rest assured, we learned a few twists ourselves – how does some coconut ceviche with a kombucha margarita sound to you?

EcoVegana5We look forward to more exciting community work from the Cooperativa in the future. Playa Viva is proud to support their efforts to raise local awareness about healthy eating and lifestyle choices.

You can look out for their tasty menu and find their smiling faces at the Eco Tienges – a new green market held every Saturday morning in Zihuatanejo. Playa Viva has a booth too; where we showcase greens from the garden, handmade soaps and local salts from Julichuca. Be sure to check it out on your next visit, it’s worth the trip!

Check out the Cooperativas Eco Vegana on the internet to find out more, ask questions or see some exciting video footage from this very special event.

Quinoa Salad Recipe

Many of you asked the Quinoa salad recipe, so here it is (see below), but first the health benefits:

From Wikipedia – Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%-18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods.  It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.

 Recommended types of quinoa to purchase:
–  Quinoa in the bin at your favorite grocer
Bob’s Red Mill Quinoa
–  Also try AlterEco’s red or black quinoa

 Sandra’s Quinoa Salad Recipe

  2 cups of Quinoa
1 bunch of radishes
1 bunch of scallions
1 cucumber
1 bunch of parsley
3 sprigs of celery
1-2 cups of currants
4 lemons
½ cup of olive oil
4 Cups of Water

Put 4 cups of water to boil. Add salt. When water starts to boil, add the Quinoa, then reduce heat to simmer and cook until all the water dissipates. Quinoa will “sprout”. Put aside to reach room temperature. Then dice all the vegetables (as small as you want), put all veggies into a large bowl, then add Quinoa and mix well. Then add currants. Add olive oil and lemon. Finally add salt and pepper to season to taste.

 Other items that can be added:
–  Lentils – ½ cup of lentils – same process as above, use 1.5 cups of water, add salt, bring to boil, add lentils, lower to simmer till water dissipates, set aside to room temperature and then add to salad.
– Sprigs of Spearmint or garden mint
– Tomato – diced

– Other items of your choice – let us know what you add.

 Nutritional value:  Quinoa, uncooked
 Nutritional value per 100 g (3.5 oz),  Energy – 1,539 kJ (368 kcal),  Carbohydrates – 64 g, Starch – 52 g, Dietary fiber – 7 g, Fat – 6 g, polyunsaturated – 3.3 g, Protein – 14 g, Water – 13 g, Thiamine (Vit. B1) – 0.36 mg (28%), Riboflavin (Vit. B2) – 0.32 mg (21%), Vitamin B6 – 0.5 mg (38%), Folate (Vit. B9) – 184 μg (46%), Vitamin E – 2.4 mg (16%), Iron – 4.6 mg (37%), Magnesium – 197 mg (53%), Phosphorus – 457 mg (65%), Zinc – 3.1 mg (31%). Percentages are relative to US recommendations for adults. Source: USDA Nutrient database.