Healthy Edge Magazine JUN2025 Chamberlin's

market gourmet

Grilled Fish Tacos with Chipotle

Plant oil helps lower disease risk • Omegas show promise in fighting cancer • Mangos improve insulin sensitivity • More

grill time!

Corn Salad Recipe • Smoked

Tomato Vinaigrette • Smoky

Portobello Cheesesteaks • Grilled Sweet Potato Wedges • Turkish Chicken Kabobs Tzatziki

Benefits

Workouts to build healthy bones.

The nutrients you need to stay sharp.

Irish sea moss

Get to know this nutritional superstar.

Seafood charcuterie boards.

Power up with plant-based burgers.

Beautiful June

This is the month we’ve been waiting for. Mild weather is ideal for outdoor graduations, weddings and other celebrations including Father’s Day barbecues.

Skin protection should be high on your list. Before you head outside to a party—or just to work in the garden—check out our Quick Tips on page 18 for sun-care advice.

Two important nutrients, calcium (page 2) and vitamin D, work together to create and maintain strong bones. Besides its function in bone-building and immune health, vitamin D is coming to the forefront in the area of pain relief. Read all about it on page 25.

Bursting with nutrition, Irish sea moss is loaded with vitamins, minerals, fiber and healthy omega-3 fatty acids. Its potential benefits affect cardiovascular, gut and skin health, and thyroid function (page 24).

Another contributor to skin and gut health, collagen also is important for building and maintaining lean muscle tissue and joint structure. Learn about the benefits and types of collagen beginning on page 16.

The brain is the topic of our health feature this month (page 22), and our Weight & Fitness department features exercises that contribute to bone strength (page 20).

Let’s go to the kitchen, where we’ll talk about tacos (page 5) and plant-based burgers (page 28). See the Cook-at-Home department on page 26 for everything you need to know to create a festive charcuterie board to enhance a party—or to make a quick and easy weeknight supper.

Having a cookout? Our food feature begins on page 12 and brings you recipes for grilling. Enjoy!

Wishing you a delightful and delicious June—

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Creative Director

Michelle Knapp

Production/Graphic Designer

Brian Jenkins

Chief Operating Officer Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

Client Services Director - Advertising & Digital Ashley Dunk (x190)

Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com)

Chairman and Founder T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2025 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034

Mary Ann O’Dell, MS, RDN

prime produce

Looking for a healthy dessert? “Naturally sweet fruits are essential in protecting our bodies from disease,” write nutrition experts from Harvard Medical School. “They’re nature’s original desserts.” The authors tout fruits for their anti-inflammatory properties, which can help protect against heart disease, diabetes, and certain forms of cancer. Berries, apples, cherries, citrus fruits, and grapes are among their top recommendations.

SOURCE “Eat these fruits for their anti-inflammatory benefits,” HEALTHbeat, Harvard Medical School, 3/15/25

Did you know?

New research suggests that antioxidants in fruit might help counter the harmful effects of microplastics in the human body.

mangos may help prevent diabetes

Mangos are readily available in many US supermarkets. They’re rich in vitamin C and other key nutrients. New research determined that the fruit may help reduce the risk of Type 2 diabetes and other chronic conditions. They were found to reduce insulin concentrations and improve insulin sensitivity in overweight adults with chronic low-grade inflammation. Participants ate about two cups of mango per day for four weeks. (That’s only about 100 calories daily.)

SELECTED SOURCES “Mango consumption is associated with increased insulin sensitivity in participants with overweight/obesity and chronic low-grade inflammation” by K.D. Pett et al., Nutrients, 1/29/25 • “New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control,” www. EurekAlert.org, 3/5/25

SOURCE “Antioxidants in fruits and flowers seem to counteract harmful effects of microplastics, study shows” by T. Perkins, The Guardian, 2/24/25

Earth Harbor Mermaid Milk Moisturizer

Get a mermaid glow from superfoods spirulina and matcha, plus concentrated phytonutrients, antioxidants and vegan hyaluronic acid. This lightweight moisturizer hydrates, balances, soothes, and nurtures skin. It absorbs quickly leaving a demi-matte finish. Helpful for all skin types, including dull or blotchy skin.

Daybird 4-in-1 Serum Skin Tint

This multitasking product acts as your vegan serum, moisturizer, sheer tint and mineral SPF 50 sunscreen. It’s activated with niacinamide, an antioxidant that helps increase dermal collagen for smoother skin. It also provides bisabolol from chamomile extract to reduce inflammation and evens skin tone. Light tint.

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Moroccan Rose Lip Balm

This nourishing lip balm is made with 5 simple and effective ingredients, including organic and fair trade coconut oil and cocoa seed butter. It’s enhanced with essential oils and botanical extracts that yield a fresh floral scent with a hint of ripe plum. All this is packaged in an ecofriendly plastic-free tube.

Terry Naturally Hair, Skin & Nail Essentials

Nurture and revitalize your own natural radiant beauty with this premium beauty formula. Antioxidant maqui and aronia berry extracts promote even skin tone and natural radiance from within. Biotin and millet seed oil support keratin production and growth for lustrous hair, while silica and other support nutrients work synergistically to support hair, skin and nail health.*

Webe Naturals

Hydrating Glow Snail Mucin Serum

Webe Naturals Hydrating Glow Snail Mucin Serum

It’s your new go-to for a beautiful, glowing, clear complexion. This serum with snail mucin helps to repair and rejuvenate skin while boosting collagen production. Snail Mucin supplies hyaluronic acid, glycolic acid, peptides, and other compounds that help heal, hydrate and plump skin for a radiant glow. Enhanced with extra hyaluronic acid and N-acetyl glucosamine.

Bolton’s Naturals

Magnesium Lotion and Gel

Experience the benefits of magnesium with this nourishing lotion or gel. Magnesium Lotion moisturizes and protects skin with magnesium, jojoba, vitamin E, coconut and olive oils. Magnesium Gel is perfect for massage, formulated to glide over tight, sore muscles and joints and hold magnesium on the skin.

OI Organic Initiative Period Underwear Reusable Bikini Brief

OI Organic Initiative Period Underwear Reusable

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Feel confident and comfortable with this cotton bikini brief with a full gusset providing extra security. It contains 4 absorbent layers of protection and is perfect for those moderate flow days. No toxic chemicals, chlorine bleach, fragrance or pesticides. Black.

Gnawturals

Hideless Dog Chews

Peanut Butter

These outrageously tasty, easily digestible rawhide free dog chews are made without corn, wheat or soy. The tummy friendly formula includes pumpkin, psyllium husk and chicory root for easy digestibility and overall gut health. The chewing action is good for teeth and gums, and your pup will agree it’s satisfying and fun!

Polenta with Cheese and Herbs

From the Taste for Life test kitchen

1 tsp olive oil

1 packaged ready-made polenta roll (approximately 16 oz)

¾ c shredded mozzarella cheese, divided

20 min prep time serves 4

¼ c finely grated Parmesan cheese

2 Tbsp chopped fresh basil

1 Tbsp chopped fresh Italian parsley

1. Preheat oven to 450º.

2. Oil a 9-inch pie plate with the olive oil. Cut polenta roll into ¼-inch-thick crosswise slices. Lay half of them over the bottom of the pie plate. Sprinkle half of the mozzarella cheese over the polenta slices.

3. Top with remaining polenta slices. Sprinkle remainder of mozzarella and all of the Parmesan cheese over. Bake until golden in color, about 20 minutes.

4. Remove from oven. Let cool for about 5 minutes. Sprinkle with fresh herbs and serve.

Per serving: 622 Calories, 22 g Protein, 50 mg Cholesterol, 92 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 17 g Total fat (9 g sat), 464 mg Sodium, ★★★★★ Phosphorus, ★★★★ Calcium, ★★ Zinc, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, B12, K, Folate, Magnesium

Spiced Quinoa

From the Taste for Life test kitchen

2 Tbsp extra-virgin olive oil

1 tsp powdered ginger

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground turmeric

1 c quinoa, rinsed and drained

¼ c finely minced Italian parsley

10 min prep time serves 2

¼ c finely minced fresh mint or cilantro

1. Brown all spices in oil in large saucepan. Add quinoa and stir well.

2. Add 2 cups boiling water, cover, and simmer until water is absorbed, stirring occasionally.

3. Turn off heat and let stand for a few minutes. Add parsley and mint or cilantro. Fluff with fork and serve.

Per serving (made with mint): 451 Calories, 13 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 8 g Fiber, 19 g Total fat (3 g sat), 15 mg Sodium, ★★★★★ Vitamin K, Phosphorus, ★★★★ Folate, Iron, Magnesium, ★★★ Vitamin B6, ★★ Vitamin B1 (thiamine), B2 (riboflavin), E, Zinc, ★ Vitamin B3 (niacin), C, Potassium

Grill Time! Grill Time!

fire equals flavor

Cooking over a flame is one of the most popular and tasty preparation methods out there. Experience the joy of it with these fun recipes.

Corn Salad Recipe

From The Meathead Method by Meathead ($40, Harvest, 2025)

30 min prep time serves 6

4 ears sweet corn

1 (15.5 oz) can chickpeas

2 ripe tomatoes

2 Tbsp (1 oz) unsalted butter

1 tsp kosher salt

1 c Smoked Tomato Vinaigrette (recipe follows)

¼ c chopped fresh dill

1 tsp granulated white sugar

¼ c chopped fresh chives

3 Tbsp chopped fresh parsley

½ tsp Tabasco sauce, or to taste, optional

4 Tbsp of softened goat cheese for topping, optional

1. Prep: shuck corn and remove all silk. Drain chickpeas and rinse them in a strainer or colander. Chop tomatoes. In a saucepan, melt butter over low heat and mix in salt.

2. Fire up: prepare a grill for 2-zone cooking.

3. Caramelize: brush corn with butter and grill over direct heat, lid down, for about 2 minutes or until it starts to get some brown spots. Roll it a quarter-turn and keep going until all sides have been grilled and have some browning. This caramelizes the sugars a bit and develops rich flavors.

4. Get the kernels: when corn is cool enough to handle, cut off kernels, keeping blade angled so you get whole kernel but none of cob. You can do this on a cutting board, or by sticking pointy end of cob into the hole of a Bundt pan and slicing downward so all kernels collect in the pan.

5. Serve: in a large bowl, combine corn, Smoked Tomato Vinaigrette, chickpeas, tomatoes, dill, sugar, and chives. Toss to blend. Chop parsley

and sprinkle on top. If desired, add some hot sauce and top with goat cheese.

Per serving (topped with Tabasco sauce and goat cheese): 325 Calories, 11 g Protein, 14 mg Cholesterol, 36 g Carbohydrates, 10 g Total sugars (1 g Added sugars), 8 g Fiber, 17 g Total fat (5 g sat),

Zinc

Smoked Tomato Vinaigrette

From The Meathead Method by Meathead ($40, Harvest, 2025)

1¼ lb ripe meaty tomatoes

3 garlic cloves

2 Tbsp champagne vinegar or white wine vinegar

1 tsp salad-grade balsamic vinegar

½ c high-quality olive oil

1½ tsp roughly chopped fresh dill

½ tsp kosher salt

½ tsp black pepper

75 min prep time makes about 1½ cups

1. Prep: quarter and core tomatoes. Peel garlic and mince or press cloves.

2. Fire up: fire up a smoker, aiming for 225°. Or set up a grill for 2-zone cooking, aiming for about 225° on the indirect side. Get some smoke going. Put a grill topper in indirect heat.

3. Smoke: smoke tomatoes skin-side down on grill topper until they are slightly shriveled, about 45 minutes. Don’t worry if they blacken a bit.

4. Peel tomatoes: remove tomatoes from heat. When they are cool enough to handle. You can pinch their skins and they should slip right off.

5. Make vinaigrette: set aside 6 of the tomato quarters. Transfer rest to a blender or a food processor. Add garlic, both vinegars, oil, dill, salt, and pepper. Give them a spin until smooth. Cut reserved tomatoes into ¼-inch dice and add them for texture.

NICO SCHINCO

sunscreen guide

Summer is here! It’s time to make the most of bright, sunny days by hitting the trail, the beach, or whatever outdoor fun comes your way. Don’t forget to take steps to protect your skin from the sun so you can enjoy the beautiful weather all summer long. 30

SPF 30

SPF stands for “Sun Protection Factor” and indicates how well the product will protect you from UVB rays. Experts recommend choosing a sunscreen with SPF 30 or higher.

Broad spectrum

Look for sunscreen that’s labeled broad spectrum. These products have been tested and shown to protect against both UVA and UVB rays.

Water resistant

For swimming, make sure your sunscreen is water resistant—ideally for up to 40 or 80 minutes. Apply it every two hours, or as indicated on the product label.

Mineral v. chemical

Some locations have banned certain chemical sunscreen ingredients due to their potential to cause damage to oceans and coral reefs. Reef-safe alternatives are made with natural minerals including zinc oxide and titanium dioxide.

Lotions v. sprays

Lotions apply more evenly than sprays, and most people do not apply enough spray to reach the desired SPF.

Apply generously

Apply at least an ounce of sunscreen to your face, neck, arms, and legs 30 minutes before heading outside.

brain food

foods and nutrients to improve brain health

While occasional forgetfulness happens to the best of us, what you eat can make a difference in how well your brain functions over your lifetime. Here are a few of the foods and nutrients that help keep your mind sharp.

Amazing antioxidants

Cruciferous vegetables like broccoli, cabbage, kale, and spinach are rich in brain-boosting nutrients with antioxidant properties, like beta carotene, folate, and lutein.

Cherries and dark fruits like blackberries and blueberries offer anthocyanins and flavonoids that are good for brain health. Fresh, frozen, and dried berries all offer benefits.

Astaxanthin is an antioxidant that has been linked to faster thinking, especially for those with mild cognitive impairment. Seafood is a good source of astaxanthin. It is also available as a supplement.

Another antioxidant nutrient with brain benefits, curcumin is an anti-inflammatory herb that may help protect the brain by reducing the long-term, low-grade inflammation that contributes to cognitive decline. Curcumin is found in the spice turmeric but is also available in supplement form.

Vital vitamins and minerals

Vitamin D may help you retain the best verbal skills as you age and help slow the decline of memory skills. Fatty fish, egg yolks, and fortified dairy are good sources of vitamin D.

Essential for brain and nerve function, vitamin B12 may be helpful for staving off memory loss, boosting concentration, and lifting your mood. You can get vitamin B12 from meat, fish, poultry, eggs, and dairy. Some breakfast cereals are also fortified with this vitamin.

Deficiencies in iron are linked to cognitive impairments, including reduced attention span and sensory perception. Consider lean meats, poultry, seafood, beans and lentils, and dark leafy greens to boost iron intake.

Get moving!

Exercise plays an important role in brain health. Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells.

Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day.

Power up with protein

Nuts are rich in protein and healthy fats, which makes them the perfect brain-boosting snack. Research suggests that walnuts are especially good for improving cognition.

Don’t forget the fish

Algae, fatty fish, and seafood including bluefin tuna, herring, salmon, and sardines, are loaded with omega 3s that have been shown to improve memory. ●

SELECTED SOURCES “Curcumin and cognitive function: A systematic review of the effects of curcumin on adults with or without neurocognitive disorders” by A.J. Francis et al., 8/25/24 • “Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review” by I.M. Dighriri et al., 10/9/22 • “Low vitamin B12 levels: An underestimated cause of minimal cognitive impairment and dementia” by S. Jatoi et al., 2/13/20, Cureus • “Feeding your body, feeding your brain” by D. Welland, Academy of Nutrition and Dietetics, www.EatRight.org, 6/21/24 • “Impact of iron intake and reserves on cognitive function in young university students” by C. Dimas-Benedicto, Nutrients, 8/22/24 • “Low vitamin D and its association with cognitive impairment and dementia” by S. Sultan et al., Journal of Aging Research, 4/30/20 • “The role of nutrition in Alzheimer’s disease” by S. Śliwińska and M. Jeziorek, Annals of the National Institute of Hygiene, 2021

BY MARY ANN O’DELL, MS, RDN

vitamin D and pain

When thinking of natural approaches to pain relief, herbs like turmeric or ginger get a lot of press. What about vitamin D? While vitamin D may not be the first thing that comes to mind when seeking pain relief, as more research comes out on the roles it plays in human health it should be included on the list.

Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body. It has receptors all throughout the body, which affect upwards of 1,000 different gene functions. It is present in two forms: D2 and D3. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna, and mackerel. However, research suggests most Americans do not consume recommended intake levels of vitamin D in their diets. Vitamin D is also formed by the body as a result of direct sunlight on the skin. Sunblock and less time spent outdoors in winter months can reduce the level of vitamin D produced by the body from sunlight exposure.

So what does all this have to do with pain? It is now appears that a large number of people who have chronic pain are deficient in vitamin D, as determined by levels of 25(OH)D in their blood. Low vitamin D leads to poor bone mineralization and can result in chronic, dull, musculoskeletal aches and pains. As a result, studies have now been done showing that vitamin D supplementation may play a role in addressing pain that is related to 25(OH)D deficiency. One study of 360 female patients with chronic back pain found that

vitamin D therapy produced symptom improvement in 96 percent of patients. Research suggests that vitamin D supplementation controls or decreases pro-inflammatory cytokines while increasing anti-inflammatory cytokines. Controlling inflammation can help address pain. Researchers believe vitamin D may help control painful chronic inflammatory autoimmune conditions that are affected by excessive cytokine activity, like inflammatory bowel disease.

If pain is consistently a part of your day, consider having your vitamin D levels checked. Low vitamin D levels respond well to vitamin D supplementation. It’s just one more aspect to consider when looking for natural pain relief. ●

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plant-based burgers

healthy and affordable meat alternatives

If you’re looking to cut back on your meat consumption but don’t want to miss out on grilling season, we’ve got you covered with some great plant-based beef burger alternatives.

For the die-hard beef fans

If you’re craving a classic burger, there are plenty of nonmeat alternatives to satisfy your cravings. Many grocery stores have dedicated areas in the freezer section where you can find vegetarian burgers and other non-meat protein options.

The Boca Burger has been around since the 1990s—the non-GMO soy patties have 14 grams (g) of protein, and 60 percent less fat than a hamburger made with ground beef.

In recent years, more companies have introduced plantbased burgers that mimic the texture and taste of ground beef. Beyond Burger is a pea protein burger that has 20 g of protein per plant-based patty.

Impossible Burger, made from soy proteins, has less fat and fewer calories than a patty made from 80 percent lean meat, plus 5 g of fiber.

Gardein Ultimate Plant-Based Burger patties are vegan and made with soy and wheat proteins. They can be grilled or pan-fried.

For the vegetable lovers

If you’re not looking to replicate a beef patty, homemade plant-based burgers are a great option.

Black bean burgers are a vegetarian classic. Dried beans and lentils cook up in less than an hour. You can prepare

them in batches ahead of time and then refrigerate for up to four days or freeze for up to three months.

You can also use canned beans—be sure to grab the cans that say “no salt added” to keep sodium in check.

Other ingredients that you might find in veggie burger recipes or commercially available veggie burgers are seeds (flax and sesame seeds); grains (oats, rice, or wheat); vegetables (beets, carrots, mushrooms, peppers, onions, and sweet potatoes); and a variety of spices.

Two more to consider

Tofu is a plant-based protein made from soybeans. Extrafirm tofu can be baked, fried, or grilled—you can even marinate it.

Like tofu, tempeh is made from fermented soybeans, and its texture is similar to extra-firm tofu.

You can often find flavored or marinated tempeh in the refrigerated section of the supermarket. Both tofu and tempeh could serve as the base of a beef burger alternative. ●

SELECTED SOURCES “All American Veggie Burgers with Non-GMO Soy,” www.KraftHeinz.com, 2025 • “Beyond Burger,” www.BeyondMeat.com, 2025 • “Healthful vegetarian meal ideas,” Academy of Nutrition and Dietetics, www.EatRight.org, 6/13/23 • The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019) • “Impossible Burger,” www. ImpossibleFoods.com, 2025 • “Ultimate Plant-Based Burger,” www.Gardein. com, 2025 • “Veggie burgers: Health tips from a dietitian,” Johns Hopkins Medicine, www.HopkinsMedicine.org, 2025

Pickled Red Onions

From Plants For You by Diana Goldman ($35, Beantown Kitchen, 2024)

6 Tbsp apple cider vinegar

½ c hot water

2 tsp sugar

¾ tsp sea salt

1 c quartered and thinly sliced red onion (about ½ medium onion)

2 hrs prep time makes 1 cup

1. In a small mixing bowl, stir together vinegar, water, sugar, and salt until solids have dissolved.

2. Add onions and use the back of a spoon to submerge them in vinegar mixture as much as possible. Cover bowl and store in refrigerator. Onions will be ready when they have softened and liquid takes on a pink hue. Depending on thickness of onion slices, this may take 1 to 2 hours. They improve in flavor after a day or two in refrigerator.

Curried Sweet Potato Burgers

From Plants For You by Diana Goldman ($35, Beantown Kitchen, 2024)

1 c cooked sweet potato

½ c cooked and cooled rice

1 (15 oz) can chickpeas, drained and rinsed (1½ c)

½ c raw cashews

½ c finely chopped onion

2 cloves garlic, minced

45 min prep time + 2 hrs prep time for pickled red onions makes 8 burgers

²⁄³ c finely chopped cauliflower florets

1 Tbsp curry powder

2 tsp garam masala

1½ tsp ground cumin

⅛ tsp cayenne, or to taste

1½ tsp sea salt, or to taste, as some curry powders are saltier than others

¼ tsp ground black pepper

½ c peas, fresh or frozen and thawed

3 Tbsp fresh cilantro, chopped Mango chutney, Pickled Red Onions (recipe follows), sliced avocado, and/ or finely chopped chives (optional, for serving)

1 Preheat oven to 400˚. Line a baking sheet with parchment paper or a silicone baking mat.

2. In a large mixing bowl, use a fork or potato masher to mash sweet potato, rice, and chickpeas until only a few partial chickpeas remain.

3. Finely grind cashews in a high-speed blender, coffee/spice grinder, or food processor. Be careful not to overgrind; you don’t want cashew butter.

4. Add cashews, onion, garlic, cauliflower, spices, salt, and pepper to bowl with rice mixture and stir until well combined. Fold in peas and cilantro.

5. Moisten your hands and form patties using ¹⁄³ cup of mixture (or less for slider-sized burgers). Place on prepared baking sheet, flatten slightly, and bake on middle rack for 20 minutes. Flip burgers and bake for 10 more minutes or until nicely browned. A sturdy metal spatula works best for getting under burgers for easy flipping.

6. Serve warm with optional toppings, if desired.

Per serving (1 burger; made with 1/8 avocado, 1 tablespoon mango chutney, and 1 whole-grain bun): 425 Calories, 18 g Protein, 0 mg Cholesterol, 71 g Carbohydrates, 20 g Total sugars (15 g Added sugars), 12 g Fiber, 10 g Total fat (1 g sat), 462 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B2 (riboflavin), B6, Phosphorus, ★★★ Folate, ★★ Iron, Magnesium, Zinc, ★ Vitamin A, B1 (thiamine), C, K, Potassium

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