Archive | December 2013

Good-bye 2013!

With the end of 2013 you have no choice but to look back and reflect, what happened this past year? I can barely remember what happened yesterday, I have a goldfish memory here. This past year I shed 15 lbs since the summer, and it took a lot of hard work and experimenting with my eating habits. I have actually learned a lot about healthy eating, although I’m still a fiend for chocolate and sweets, I’m learning to control it. I will be posting before and after pictures when I reach a point that I’m happy with, I am doing this for me, not for anyone else.

I’ve lost friends this year, but also gained new ones! When I think about it, I gained way more than I lost, just being honest. I rid of someone who sucked the positivity from me every time she opened her mouth to complain about pretty much everything, who offered up nothing but back handed compliments, and found ways to insult me while trying to pretend like she didn’t know it would be insulting. I gained so much more, I brought people in that are full of positivity, really happy-go-lucky, people that are supportive and believe in me and what I do. So all in all, it has been a good year.

I did have some hardships though, no year is just smooth sailing. We had a lot of financial troubles for half the year, with school debt, credit card debt, and a hard time finding jobs. But you know what, even that has turned around. It has taught me how to budget, how I don’t need to buy everything, even though I want to buy everything!

My baby girl has gotten so big throughout this last year, it’s amazing. She has become such a little person. She has full conversations with me, she’s so active it’s crazy and she started preschool in September. Next September she’ll be starting school! Scary! I have to sign her up this January. Freaking out a little on the inside!

But I have goals for 2014, I want to make this year fantastic! I want to start it out on a positive note! So here are my goals for 2014:

1. Surround myself with positive people

Like I said above, I have dealt with a person recently that made me realize that I deserve better. Although she was good a lot of the time it was those moments with the backhanded compliments or just general backhanded comments that made me realize that I don’t have to put up with it! So this year those I bring into my life need to be positive because I need people that mirror my positive attitude and don’t try to bring me down because of it.


2.Keep learning how to budget

Only recently have I been really taking an interest in budgeting to be perfectly honest. Only took me until 26! When I realized how much I liked to shop, and how much it was driving my credit cards up, I realized I needed a change. My father gave me a budgeting spread sheet and since then I’ve taken an interest in it. I can visually see how my spending effects me so it has been quite useful for someone who learns visually like I do. It’s also great for someone who is awful at math like I am because it does it all for you. If anyone is interested in it I welcome you to head on to my about page and send me an e-mail requesting it! I’ll send you it with a description of how to use it. I would love to help any one who wants the help.


3.Shed the last bit of weight I need off and tone up

Right now I’m sitting at 135, I’m not afraid of saying it, it’s not what my goal weight is but I’m down from 150 so it’s a big thing for me. But this year I want to shed those last few pounds to get into the range I’d be happy with, because I’m doing this for me and not anyone else. My personal goal is to be under 130 which is acceptable for my height, I weighed 125 in highschool so I feel like I should be able to get to at least 127-128 if I continue with my healthy eating and exercise.

Photo from

Photo from

4.Get my front splits and work hard on my center splits

This is something I’ve always wanted to do, but never set it as a goal. I’m pretty headstrong when it comes to completing goals, I guess it’s part of my competitive nature. I’m still pretty far from it, but I feel that with a whole year to work at it that I should be able to get it. I do stretch after every work out!


5.Work hard on my art and sell at least 1 piece

This is Jesse, she’s my sexy character that was heavily inspired by one of my favorite artists Dean Yeagle. I love drawing funny comics with her. I’d really love to sell some art this year, I have never been confident enough to do so but honestly with this blog I’ve gained a little confidence and hope I can do it. I’ve had a etsy shop set up for a while but have been too scared to put anything in it, I want to have something in it by the end of this month.

6.Healthy eating, keep on it!

I have a bad habit of being a chocoholic! I also love fast food, so I’m really in danger of falling off the wagon. But I’ve been good as of late, I have a meal plan and have been sticking to it. Although I have sushi cravings regularly! I love trying new foods so meal plans are great to me. This month I’m doing the Fitness Blender Meal plan and so far I love it!

Quinoa Edamame Salad

Quinoa Edamame Salad

7.Reach advanced level of pole

I’m in level 6 right now, well 5/6 and that took me 9 months to do. In my studio there’s 10 levels and then advance, so I’m thinking if I keep practicing outside of class I’ll be able to reach the advanced level by the end of the year. I’ve already been very impressed with how much my strength has grown, and now that I’m cross training again I feel like it’ll be even better.

8.This is either a 2014 or 2015 goal, but I want to perform at Sexapalooza with my studio

Sexapalooza is a convention that goes on in Canada, my studio preforms at it twice a year, and while there’s no way I’ll be preforming at it come February, I may have a chance in October. But that’s why this is a 2014/2015 goal, because if not this year, it’ll be a goal of mine definitely for 2015 when I’m definitely going to be at an advance level.

Jenny Goodwin & Polina Vinogradova at Sexapalooza

Jenny Goodwin & Polina Vinogradova of 3sixty dance and fitness at Sexapalooza

9.Work really hard when I start back at school

This is a must, this one pretty much goes without saying. The course I’m taking is running from September straight through to August, and I need to be on my game the entire time in order to succeed not just for me but for my family as well. I need to get a career so I can contribute. Although right now my contribution is taking care of the 3 year old tornado of a daughter we have. She’s a handful, that’s for sure, but she’ll be in school come September so I’ll be able to concentrate more on school than I was able to last time.


10.Practice, practice, practice on my art prior to going back to school

I need to get back on the horse. I had a bad experience this summer with people who I thought were family that kind of destroyed my artistic confidence. I was pretty much used by them and then not paid when I was said to have a contract. But I learned my lesson, get the contract in advance to make sure you get paid. Don’t trust peoples word, and even if they’re family (not my immediate family though, I trust them with my life) they will still screw you over if they’re A-holes. Lesson learned, won’t happen again. But I’ve found it’s been hard to get back into drawing, I’ve seriously been doubting myself and I shouldn’t be. I need to force myself back into art because if I don’t my school will suffer.

There you have it, those are my 10 goals for 2014, and I’ll be able to come back to this blog at the end of the year next year to see if I’ve completed most of them or even all of them.

What are your 2014 goals? Tell me in the comments below!

Brunch, not exactly breakfast, not exactly lunch. Pretty much just confusing!

Good lord it felt good to get back up on that pole. Unfortunately it was not for long, I’ve been lacking energy for the past little bit and I’m not sure why. Saturday of all days was when I needed energy; I had to do a major haul ass clean up! My father and his girlfriend, plus my mamie, all came over for brunch on Sunday and I’m not going to lie, my house was a mess thanks to a little tornado named Alice. It’s amazing the damage a three year-old can do.

I was thinking to myself Friday night after hanging up the phone with my dad, “Brunch… alright. Wait. What do they serve at brunch?!” So I hopped on my IPad and started my research, and it turns out brunch is confusing! Not exactly breakfast not exactly lunch, so some recipes are like pancakes, some are like sandwiches, there are far too many options.

But I managed to pick a couple recipes, and they’re ones I can make in advance so it makes my life way easier, kind of? I still have to spend the time to make them but I don’t mind.

The first one I picked was a Chicken Breakfast Burrito. A perfect mix of something you’d have for breakfast and lunch.



  • 3 tablespoons  butter
  • 1 1/2 cups  refrigerated shredded hash brown potatoes
  • 2 cloves garlic, minced
  • 1/4 teaspoon  ground cumin
  • 3/4 cup  diced cooked chicken or ham, or crumbled, cooked pork sausage patties or links
  • 6 eggs
  • 1/3 cup  milk
  • 1/4 teaspoon  salt
  • 1/8 teaspoon  ground black pepper
  • 810  inches  flour tortillas
  • 14  ounce can  diced green chili peppers, drained
  • 1 1/4 cups  shredded Colby and Monterey Jack cheese (5 ounces)
  •  Red and/or green salsa



The day before::

1. For filling, in a large non-stick skillet heat 2 tablespoons of the butter over medium heat until melted. Stir in potatoes, garlic, and cumin. Spread in an even layer; press down lightly with a spatula. Cook for 6 to 7 minutes or until golden brown on the bottom. Turn potatoes over; spread evenly and press down lightly. Cook for 6 to 8 minutes more or until golden brown and crisp. Stir in chicken. Remove from skillet; set aside.

2. In a medium bowl whisk together eggs, milk, salt, and black pepper. In the same skillet heat the remaining 1 tablespoon butter over medium heat until melted. Pour in egg mixture. Cook over medium heat, without stirring, until mixture begins to set on bottom and around edge. Using a spatula or large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist. Immediately remove from heat.

3. Stack tortillas and wrap in microwave-safe paper towels. Microwave on 100 percent power (high) about 1 minute or until heated through. Divide potato mixture among tortillas, spooning it just below the center of each tortilla. Divide egg mixture and chili peppers among tortillas; sprinkle with cheese. Fold bottom edge of each tortilla up and over filling, fold in opposite sides, and roll up from the bottom. Tightly wrap each burrito in heavy foil and chill overnight.


That will be the main course, as a side I’ll be cooking up hash browns. My brother will be bringing ham and Swiss swirl sandwiches from his work and of course there will be a fruit tray.

The other recipe I made is a dessert, sort of. I made a chocolate raspberry banana bread.



  • 2 cups  all-purpose flour
  • 1 1/2 teaspoons  baking powder
  • 1/2 teaspoon  baking soda
  • 1/2 teaspoon  ground cinnamon
  • 1/4 teaspoon  salt
  • 1/4 teaspoon  ground nutmeg
  • 1/8 teaspoon  ground ginger
  • 2 eggs, lightly beaten
  • 1 1/2 cups  mashed bananas (4 to 5 medium)
  • 1 cup  sugar
  • 1/2 cup  vegetable oil or melted butter
  • 1/4 cup  chopped walnuts
  • 1/4 cup  raspberry preserves
  • 1/2 cup  dark chocolate pieces
  • 1 recipe  Streusel-Nut Topping (optional)
  • 1/4 cup  raspberry preserves
  • 1/2 teaspoon  shortening
  • 1/3 cup  dark chocolate pieces



1. Preheat oven to 350 degrees F. Grease bottom and 1/2 inch up the sides of one 9x5x3-inch or two 7 1/2×3 1/2×2-inch loaf pans; set aside. In a large bowl combine flour, baking powder, baking soda, cinnamon, salt, nutmeg, and ginger. Make a well in center of flour mixture; set aside.

2. In a medium bowl stir together eggs, bananas, sugar, and oil. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Fold in walnuts and the 1/4 cup dark chocolate pieces. Spoon batter into prepared pan(s). Swirl 1/4 cup raspberry preserves into batter. Sprinkle Streusel-Nut Topping over batter.

3. Bake for 55 to 60 minutes for the 9x5x3-inch pan or 45 to 55 minutes for the 7 1/2×3 1/2×2-inch pans or until a wooden toothpick inserted near the center(s) comes out clean. If necessary to prevent overbrowning, cover loosely with foil for the last 15 minutes of baking. Cool in pan(s) on a wire rack for 10 minutes. Remove from pan(s). Cool completely on rack. Wrap and store overnight before slicing.

4. After bread stands overnight, in a microwave-safe bowl combine the 1/3 cup dark chocolate pieces with 1/2 tsp. shortening. Microwave, uncovered, on 70 percent power for 20 seconds; stir. Microwave at the same power until melted and smooth, stirring every 15 seconds. Drizzle over bread.

5. Place the 1/4 c. raspberry preserves in another microwave-safe bowl. Microwave on 100 percent power (high) for 20 to 30 seconds or until melted, snipping any large pieces of fruit. Drizzle melted preserves over top of the bread.



Two delicious recipes make for one delicious brunch, and while they’re not healthy, it’s nice to have a day where you don’t have to     worry about what you’re eating. Tomorrow, a pole related post because I know you miss them, but as a mother I also do a lot of cooking and baking so I enjoy sharing recipes.

Fortunate for those around me!

Good morning my loves! It’s a wonderful day, it’s not a bright day by any means here but it just got a little brighter in my life. These holidays have made me realize how thankful I am for my family and friends, the people always there for me, who I never have to be afraid of what they’ll say next because I know there is nothing but good in their hearts. I also had a little Christmas miracle myself, my love was actually granted Christmas Day off and we were able to spend it together. Never until this year where he almost had to work it have I realized how important it was to me to have my family around. I always know how much I love my family being there, but it wasn’t until it almost was taken away that I realized how fortunate I am to have them every year.


My angel!

I don’t know about you, but I had a fantastic Christmas, lots of good food, lots of family and lots, and I mean lots of presents for my daughter. She got incredibly spoiled this year by my family, she got a couple gifts from us and Santa, but that’s the reason why we don’t buy her much. It’s a little overwhelming for a child to have so many presents and my family is so generous so she doesn’t need a lot from mommy and daddy.

Tonight I’ll also be getting back to pole; I’ve missed it over the past couple of days due to all the excitement and family gatherings. I’m thinking of coming up with a routine of my own since we don’t start learning a new one until the week of January 6th. I’m going through pole withdrawal! It’s in my dreams, every time I pass it in my living room I just want to jump up on it, it’s an addiction.

Well another short post today! Time for me to get my butt moving because I still have family things to do!

On this eve of Christmas!

Good morrow! I apologize for no post yesterday; I’ve been feeling quite ill lately. Just before Christmas, that’s my luck! Today will be a short post as well because of the same reason. Really I just wanted to get on here so I could wish everyone a Merry Christmas and Happy Holidays because for obvious reasons I won’t be putting up a post tomorrow.

Speaking of tomorrow, I will be up super early, not because of my daughter but because Bell (a tv/phone/internet provider here in Canada) has decided that they are going to pull my love into work on Christmas day. How Scrooge-ish! I was pretty upset, I mean like everything is closed on Christmas, with the exception to places that need to be open, like hospitals and the buses, but really does bell have to be, do people need internet installed that badly that they can’t wait a day. I guess it’s important for people to have their phones, in case of emergency, but still, I feel like they could have looked for volunteers and then if they didn’t have enough start to assign people. Because there are people who don’t celebrate Christmas, or don’t have family to do anything with, and you get paid time and a half on that day, I’m sure they’d be willing to work for the extra money.

Anyways, that’s enough complaining from me! We still get to have some time in the morning because we’ll be waking up early. I’m excited to see that wide eyed joyful look on my daughters face when she sees the presents from Santa, such a magical time. This year all my Christmas money is going towards my pole-tuition for January, money well spent!

Before I leave you, I’m going to give those of you with kids, or even those of you who just like treats, a recipe to do with the children! Santa cookies!


Peanut butter Blossoms


Recipe and photo from


  • 1 cup shortening
  • 1 cup peanut butter
  • 1 cup packed brown sugar
  • 1 cup white sugar
  • 2 eggs
  • ¼ cup milk
  • 2 tsp vanilla extract
  • 3½ cup all-purpose flour
  • 2 tsp baking soda
  • 1 tsp salt
  • ½ cup white sugar (for decoration)
  • 2 (9-oz) bags milk chocolate candy kisses, unwrapped


  1. Preheat oven to 375°F. Line two baking sheets with parchment paper.
  2. In a large bowl, cream together shortening, peanut butter, brown sugar, and 1 cup white sugar until smooth. Add in the eggs one at a time, beating until fully incorporated. Mix in milk and vanilla.
  3. In a large bowl, combine flour, baking soda, and salt. Gradually add to the peanut butter mixture until well blended.
  4. Shape tablespoonfuls of dough into balls, and roll in remaining white sugar. Place cookies 2 inches apart on the prepared baking sheets.
  5. Bake in preheated oven for 10 to12 minutes. Remove from oven, and immediately press a chocolate kiss into each cookie. Allow to cool completely; the kiss will harden as it cools.

Now this makes about 80 cookies, and lets face it, Santa doesn’t need 80 cookies. But the reason I like this recipe is because I also get to bring some to the Christmas party, or give as gifts!


Merry Christmas all!

2013 you’ve been a cruel and fantastic bitc…. year…

As the end of the year quickly approaches I can’t help but reflect on the year that has passed. I’ve accomplished a lot this year; it’s been a good year. I’ve learned a lot of new things, I’ve also learned to let go of things that make me miserable.  I also look over the things I’ve accomplished in pole that I literally never thought I’d be able to do and it makes me feel like a super hero that can do anything!


One thing that I was certain I was never going to be able to do was the shoulder mount. I first saw my home studio at Sexapalooza, a convention that goes on all over Canada (really fun convention). When I saw this girl preform the shoulder mount I was in awe. I didn’t understand how she could have that much strength to flip her body upside down while standing with her back to the pole. I was amazed and so when I started pole again in level 1 it was a faraway dream. It hasn’t even been a year and I’ve now managed to preform that move, and this was really special for me. It was also a big turning point for me because it made me realize that I can do this, now when I watch pole videos it’s “I can’t wait to do that” not “I wish I could do that”.








Another move that I was incredibly proud of getting was the Gemini and Scorpio. They always looked so beautiful and elegant, something I was dying to do. So when we finally learned it in lvl 5 I was ecstatic, and scared. I’m not going to lie, to let go like that is kind of scary, and I’ve never had to do a move that required side stick.







Things I’d like to work on? My floor work and transitions! I love the physical side of pole fitness but I also enjoy the sexy side. My floor work is definitely something I want to work on.  I recently saw a post on about a show that goes on called Girl Next Door Show – a Pole Dancing Soiree, and I was amazed by the videos. One pole dancer in particular caught my attention, her stage name is Shimmy. I’ve posted her video below because it’s just so well done, if I were to dance like any one someday it would be her. I love the balance she has between sexy and strength, it works perfectly together.

Some of my goal moves for the future? The superman definitely! I love that move, not just because I’m a huge nerd but because it’s just such an impressive move that you have to transition to get into, which makes it that much more impressive.


In conclusion, 2013 has been a really good year, and I can only hope 2014 brings even better things.

No pole?! Conflicted emotions!!

So I had a fantastic class last night! It was our last class of lvl 5 which meant dress up class. Obviously being so close to Christmas, that was our theme! I had a blast, picked up a new move, got to see my ladies, took some pictures, it was great!


Merry Polemas!


The move I picked up last night is the starfish! I’m very excited about this because a move I’ve always wanted to do is the superman and I know this is one of the ways to get into it which means I’m one step closer to accomplishing it. The shoulder mount was my goal for so long and I accomplished that a couple of weeks ago so I needed a new goal. Unfortunately it’s Christmas break for my home studio so they’re closed for 2 weeks. Don’t get me wrong, everyone needs their breaks, plus it’s Christmas, so I’m excited, but still sad, it’s very conflicting.











I also made a little Christmas gift for my pole ladies. A home made lotion I call Dancing Girl Lotion, and thank god they loved it because I was nervous about giving it to them. I am with anything home made, because you work on something to make a gift personal so all you can hope is  they like it.









Me and my ladies! We’re all pretty awesome and they make pole even better. It’s always nice to have good friends doing what you all love together, it makes it so much easier to get new moves when you have these ladies cheering you on. I really love this picture.







Corinne (my wonderful pole instructor) and I. We wound up wearing very similar outfits! Worked out well that mine was green and hers was red. Corinne is a huge inspiration of mine, she amazes me with all she can do and she looks like she does it with such ease! Although I know better than that, I know the discipline and dedication it takes to learn and preform  moves.

Short post today because my little one has gymnastics this morning, but I’ll leave you with another delectable recipe!

Mint protein fudge

Clean Eating Chocolate Mint Fudge

Makes 12 Squares.


  • 1 Cup Plain Pumpkin Puree
  • 1/4 Cup Natural Cocoa
  • *2 Scoops Chocolate Protein Powder (Optional)
  • 1/8 Cup Honey (you can use agave, maple etc)
  • 3 Packets of Stevia
  • 1/3 Cup of Natural Plain Cashew Butter
  • 1/3 Cup Dark Chocolate Chips
  • 1/2 Tsp Mint Extract (or peppermint)

*1 scoop protein powder is usually about a ¼ cup.


  1. Blend all ingredients (except chocolate chips) in a bowl with a spoon until smooth. Having your nut butter at room temperature helps this process go faster.
  2. I used an 8×8 baking pan. First I took cling wrap and covered the bottom and sides of the pan. Then I added the batter on top.
  3. Top with chocolate chips evenly.
  4. Then I took another sheet of cling wrap and covered the batter. This is easy, less messy and I do not have to fight to get the fudge out when I am ready to serve it.
  5. Place in freezer over night.
  6. Remove from freezer and cut into 12 squares. Serve immediately. Keep the cut fudge covered in the freezer until ready to eat.
  7. This is a cold treat.

Good for after workouts because it’s packed with protein, and especially delicious because of it’s chocolate-y goodness! Until tomorrow mes amours!

Ho Ho Ho…ly Hell it’s only a week until Christmas!


Kahlua Peppermint mocha! Delicious!

Panic parents, panic! It’s only a week until Christmas! Get ready for the chaos that is the holidays. Family dinners, travel, the gifts, it’s all coming in a week! Personally I finished my Christmas shopping for my little one last week. I didn’t get her nearly as much as I got her last year; I realized that the more toys she has doesn’t make her happier, she was just as happy to play with the boxes. So I went with this rule I saw on Facebook for gift giving to your kids.

  1. One thing they want
  2. One thing they need
  3. One thing they wear
  4. One thing they read

I think those are pretty decent rules to live by. Plus you know they always get at least one present from Santa as well. A tradition I like to do with my daughter is the toy donation that happens in my city every year, not only does it teach her the gift of giving, but it also teaches her that not everything we buy is for her, and even though it may be a toy she wants, there’s someone else out there not as fortunate as we are and who would appreciate it a lot more.

This year I’ve been able to use Santa as a threat, and it’s been wonderful. It’s the first year my daughter has really understood who Santa was. So when she’s acting up, which happens often because she is the spawn of me, I just tell her “Santa’s watching!” and it quickly becomes “I’ll be happy mommy!” It’s fantastic and I plan to milk this all I can during this one month just as my parents did to me!

On a slightly sadder note, I don’t know how to say this, I get all choked up. Pole class goes on break for 2 weeks! I know I’m so sad!  They take a Christmas break so that means no pole until the week of January 6th. It’s tragic really. But everyone deserves their Christmas break so I’m not mad, just sad. But I hope to see my pole girls during the break because I can’t go 2 weeks without seeing them!

Tonight is also dress-up night so prepare for some Christmas themed pole pictures tomorrow; I’m wearing a cute two piece green Santa dress. I’m thinking I might bring my good DSLR camera to get some good quality not camera phone pics; although these days camera phones are very impressive.

Since I haven’t done it in a while, here’s a recipe for today, a healthy delicious holiday treat!


Photo from




  • 1 cup finely chopped walnuts
  • 1/3 cup plus 5 teaspoons sugar, divided
  • 1 tablespoon freshly grated orange zest
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 8 sheets phyllo dough, (9-by-14-inch), thawed
  • Canola oil cooking spray


  • 1/3 cup semisweet chocolate chips


  1. Preheat oven to 300°F. Line 2 large baking sheets with parchment paper or nonstick baking mats.
  2. To prepare logs: Combine nuts, 1/3 cup sugar, orange zest, cinnamon and cloves in a small bowl.
  3. Place one sheet of phyllo dough on a clean, dry surface. Coat thoroughly with cooking spray. Top with another sheet of phyllo and coat with cooking spray. Sprinkle one-quarter of the walnut mixture (about 1/3 cup) evenly over the phyllo.
  4. Using a sharp knife, cut the large phyllo rectangle lengthwise into 3 strips then in half crosswise to form 6 smaller rectangular strips.
  5. Beginning at the short ends, loosely roll each strip into a neat log. Repeat with the remaining phyllo and walnut mixture.
  6. Place the logs about 1/2 inch apart on the prepared baking sheets. Spray tops lightly with cooking spray and sprinkle with the remaining 5 teaspoons sugar.
  7. Bake the logs, in batches, until golden, about 25 minutes. Let cool completely.
  8. To prepare topping: Place chocolate chips in a small microwave-safe dish. Microwave on High for 30 seconds. Stir. Continue to microwave for 20-second intervals until melted, stirring after each interval. Transfer the chocolate to a plastic sandwich bag. Snip off one corner, being careful not to make the opening too large. Squeeze the melted chocolate decoratively across the top of each cooled log. Let stand at room temperature until the chocolate is completely set.


  • Make Ahead Tip: Store in an airtight container at room temperature for up to 2 days or freeze without the chocolate drizzle (Step 8) for up to 1 month. Defrost at room temperature before decorating with the chocolate drizzle.


Per cookie: 76 calories; 4 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 9 g carbohydrates; 1 g protein; 1 gfiber; 31 mg sodium; 36 mg potassium.

Recipe from