Guides and Tips for your next Adventure

Nutritional Info

Salads

Fuel for Gold Recipe Analysis – Macronutrients – per serving January, 2017

Recipe

Wt grams

Energy Calories

grams Carbs

grams Protein

grams Fat

Sat Fat grams

PUF grams

MUF grams

Omega-3 grams

Omega-6 grams

Fibre Grams

Small Barley Salad

284

382

1.8

1.6

8.9

0.1

1.4

11.1

Large Barley Salad

359

490

2.4

2.0

11.9

0.2

1.8

13.7

Small Quinoa Salad

254

314

1.1

0.7

5.6

0.1

0.6

5.9

Large Quinoa Salad

348

428

1.6

1.0

8.8

0.1

0.9

8.0

Potato Salad

350

346

0.9

0.10

4.4

Small Wild Rice Salad

250

313

1.7

1.5

8.4

0.2

1.3

7.3

Large Wild Rice Salad

378

483

2.6

2.3

0.2

2.0

11.1

Sm Chickpea Salad

322

420

1.9

1.5

0.7

0.2

1.2

17.6

Lg Chickpea Salad

479

837

115

3.5

5.5

15.7

0.3

5.1

Spinach Salad (2 cups svg)

142

178

7.6

5.4

15.6

2.4

1.5

9.9

0.1

1.3

2.1

Garden Salad (2 cups svg)

159

11.3

2.1

2.6

0.5

0.1

2.5

Fuel for Gold Recipe Analysis – Macronutrients – per serving January, 2017

Recipe

Vit AIU

Beta-Carotene Mcg

Vit C mg

Vit B1 mg

Vit B2 mg

Niacin mg

Folate mcg

Vit B12 mcg

Sodium mg

Potassiu m mg

Mtg Mg

Calcium mg

Small Barley Salad

4756

2348

7.3

0.23

0.18

4.33

119.4

499

68.5

Large Barley Salad

5819

2878

92.

0.29

0.21

5.46

148.1

597

78.5

Small Quinoa Salad

545

296

18.3

0.2

0.22

0.88

370

128.2

Large Quinoa Salad

744

402

25.5

0.29

.03

1.2

124.1

505

174.7

Potato Salad

350

346

0.9

0.10

4.4

Small Wild Rice Salad

250

313

1.7

1.5

8.4

0.2

1.3

7.3

Large Wild Rice Salad

378

483

2.6

2.3

0.2

2.0

11.1

Sm Chickpea Salad

322

420

1.9

1.5

0.7

0.2

1.2

17.6

Lg Chickpea Salad

479

837

115

3.5

5.5

15.7

0.3

5.1

Spinach Salad (2 cups svg)

142

178

7.6

5.4

15.6

2.4

1.5

9.9

0.1

1.3

2.1

Garden Salad (2 cups svg)

159

11.3

2.1

2.6

0.5

0.1

2.5

Salads

Fuel for Gold Recipe Analysis – Macronutrients – per serving January, 2017

Recipe

Wt grams

Energy Calories

grams Carbs

grams Protein

grams Fat

Sat Fat grams

PUF grams

MUF grams

Omega-3 grams

Omega-6 grams

Fibre Grams

Small Barley Salad

284

382

1.8

1.6

8.9

0.1

1.4

11.1

Large Barley Salad

359

490

2.4

2.0

11.9

0.2

1.8

13.7

Small Quinoa Salad

254

314

1.1

0.7

5.6

0.1

0.6

5.9

Large Quinoa Salad

348

428

1.6

1.0

8.8

0.1

0.9

8.0

Potato Salad

350

346

0.9

0.10

4.4

Small Wild Rice Salad

250

313

1.7

1.5

8.4

0.2

1.3

7.3

Large Wild Rice Salad

378

483

2.6

2.3

0.2

2.0

11.1

Sm Chickpea Salad

322

420

1.9

1.5

0.7

0.2

1.2

17.6

Lg Chickpea Salad

479

837

115

3.5

5.5

15.7

0.3

5.1

Spinach Salad (2 cups svg)

142

178

7.6

5.4

15.6

2.4

1.5

9.9

0.1

1.3

2.1

Garden Salad (2 cups svg)

159

11.3

2.1

2.6

0.5

0.1

2.5

Travel Gear & Packing Tips

Using locally sourced ingredients, Fuel for Gold offers freshly prepared, ready to eat meals as well as daily soup specials and a daily hot entrée feature.

Sandwiches

Vegetable Panini (whole wheat):

60% whole wheat sourdough bread, eggplant, low-fat mozzarella cheese, roasted red bell peppers, green leaf lettuce, extra virgin olive oil
Vegetable Panini (white bread):

organic panini bread, eggplant, red bell pepper, mozzarella cheese, green leaf lettuce, cream cheese
Chicken Sandwich (whole wheat):

chicken breast, multigrain bun, gouda cheese, tomatoes, green leaf lettuce, cream cheese
Ham Baguette (whole wheat):

Black Forest ham, 60% whole wheat French bread, fresh tomatoes, green leaf lettuce, provolone cheese, Dijon mustard, light mayonnaise
Ham Sandwich (white bread):

sourdough baguette, Black Forest ham, provolone cheese, tomatoes, green leaf lettuce, low-fat mayonnaise, Dijon mustard
Turkey Panini (whole wheat):

60% whole wheat sourdough bread, turkey breast, semi-soft Havarti cheese, fresh tomatoes, green leaf lettuce, Dijon mustard, light mayonnaise
Turkey Panini (white bread):

panini bread, turkey breast, havarti jalapeno cheese, tomatoes, green leaf lettuce, low-fat mayonnaise, Dijon mustard
Roast beef sandwich (whole wheat):

outside round steak (roast beef), 60% whole wheat French bread, green leaf lettuce, horseradish, low-fat mayonnaise
Roast beef sandwich (white bread):

sourdough baguette, outside round steak (roast beef), green leaf lettuce, horseradish, low-fat mayonnaise