Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 210
Calories from Fat 66
 % Daily Value*
Total Fat 7g11%
  Saturated Fat 1g5%
  Mono Fat 3g 
Sodium 964mg40%
Total Carbs 28g10%
  Dietary Fiber 5g20%
  Sugars 0g 
Protein 12g 
Iron38%
Calcium44%
Vitamin B-610%
Vitamin C12%
Vitamin E2%
Vitamin A4%
Selenium15%
Manganese45%
Copper15%
Zinc8%
Potassium16%
Phosphorus18%
Magnesium18%
Pantothenic acid3%
Niacin6%
Riboflavin6%
Thiamin13%
Folate13%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Arame Zucchini Stir Fry

Polly Pitchford, Full Spectrum Health™

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One dish delish and mineral rich!
Diet Types: Macrobiotic, Vegan, Vegetarian
Ingredients:
  • 1 pound firm tofu, drained and cut into 1/2" cubes
  • 2-3 tablespoons Tamari
  • 1 cup boiling water
  • 1 tablespoon olive oil
  • 2 large cloves garlic, minced
  • 1 pound (3 1/4 cups) zucchini, cut into 1/4" half moons
  • 1/3 cup finely chopped sun dried tomatoes
  • 1/4 cup fresh basil, minced
  • 1 cup loosely packed Arame, rinsed and drained
    •
    Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Place the tofu and 1 tablespoon of Tamari into a medium-sized container with a tight-fitting lid. Set aside to marinate for 10-15 minutes, shaking occasionally. Meanwhile, place Arame in a bowl and pour the boiling water over it. Let sit for 15 minutes. Drain. In a wok or large skillet, heat the oil. Sauté the garlic for 10 seconds, stirring constantly. Add the tofu, any unabsorbed Tamari, and the soaked Arame, and stir-fry for 1 minute. Stir in the zucchini and 2 tablespoons of water. Cover and cook over med-high heat about 3-4 minutes. Stir in the Sun Dried Tomatoes and basil, and additional Tamari to taste. Serve hot or at room temperature. Serves 4

     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.