Eat Yourself Healthy And Happy Too

1. Toast Vogals bread.

2. Spread vegemite or marmite evenly out over toast.

3. Top with cottage cheese.

4. Add more cheese if you need to.

5. Enjoy.

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Nutrient	Quantity
Total fats	1.1288 g
Protein	2.919 g
Carbohydrates	0.8872 g
Energy	25.725 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0045 g
Water	20.9449 g
Aspartic acid	0.2376 g
Calcium, Ca	21.7875 mg
Carotene, beta	3.15 g
Niacin	0.026 mg
Vitamin A, RAE	9.7125 g
Arginine	0.1305 g
Riboflavin	0.0428 mg
Fatty acids, total polyunsaturated 15:0	0.0076 g
Glutamic acid	0.6833 g
Sodium, Na	95.55 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0123 g
Total lipid (fat)	1.1288 g
Manganese, Mn	0.0005 mg
Proline	0.3226 g
Fatty acids, total saturated 16:0	0.2042 g
Fatty acids, total saturated 8:0	0.006 g
Choline, total	4.83 mg
Sugars, total	0.7009 g
Serine	0.1677 g
Fatty acids, total saturated 10:0	0.0168 g
Fatty acids, total saturated 18:0	0.0906 g
Vitamin B-6	0.0121 mg
Selenium, Se	2.5462 g
Ash	0.3701 g
Vitamin D	0.7875 IU
Menaquinone-4	0.2362 g
Fatty acids, total saturated 18:1 undifferentiated	0.1874 g
Pantothenic acid	0.1462 mg
Phenylalanine	0.1515 g
Copper, Cu	0.0076 mg
Betaine	0.1838 mg
Thiamin	0.0071 mg
Retinol	9.45 g
Methionine	0.0706 g
Iron, Fe	0.0184 mg
Carbohydrate, by difference	0.8872 g
Phosphorus, P	41.7375 mg
Folate, total	3.15 g
Fatty acids, total saturated 4:0	0.0286 g
Alanine	0.1008 g
Cholesterol	4.4625 mg
Valine	0.1964 g
Fatty acids, total saturated 18:2 undifferentiated	0.0276 g
Glycine	0.0583 g
Fatty acids, total saturated 14:0	0.069 g
Zinc, Zn	0.105 mg
Isoleucine	0.1551 g
Fatty acids, total saturated 12:0	0.0184 g
Fatty acids, total polyunsaturated	0.0323 g
Fatty acids, total saturated 14:1	0.0045 g
Leucine	0.293 g
Vitamin A, IU	36.75 IU
Folate, DFE	3.15 g
Tryptophan	0.0386 g
Fatty acids, total saturated 6:0	0.0066 g
Lactose	0.7009 g
Tyrosine	0.1586 g
Vitamin B-12	0.1129 g
Fatty acids, total saturated	0.451 g
Histidine	0.0856 g
Fatty acids, total monounsaturated	0.2042 g
Threonine	0.1312 g
Folate, food	3.15 g
Fatty acids, total polyunsaturated 17:0	0.0032 g
Vitamin D (D2 + D3)	0.0262 g
Vitamin D3 (cholecalciferol)	0.0262 g
Vitamin E (alpha-tocopherol)	0.021 mg
Magnesium, Mg	2.1 mg
Lysine	0.2452 g
Potassium, K	27.3 mg
Cystine	0.0173 g
Fluoride, F	8.295 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cottage cheese	2 tablespoons	25.725	0.8872	1.1288
vegemite	2 teaspoons	0	0	0
vogals bread	2 slices	0	0	0