Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 106
Calories from Fat 14
 % Daily Value*
Total Fat 2g2%
  Saturated Fat 0g1%
  Mono Fat 0g 
Sodium 6mg0%
Total Carbs 20g6%
  Dietary Fiber 2g7%
Protein 4g 
Iron17%
Calcium2%
Vitamin B-65%
Pantothenic acid3%
Niacin4%
Riboflavin6%
Thiamin7%
Manganese30%
Copper10%
Zinc6%
Folate3%
Potassium6%
Phosphorus12%
Magnesium15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Basic Quinoa

Ellen Sue Spicer of Hands on Nutrition

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Try substituting this nutritious, versatile, wheat free grain for cooked rice or bulgar wheat.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian, Low Sodium, Sugar Free, Wheat Free
Ingredients:
  • 1 cup uncooked Quinoa
  • 2 cups water
    •
    Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Thoroughly rinse 1 cup of Quinoa in a fine strainer. Bring 2 cups water to boil in a saucepan and add the rinsed Quinoa. Cover, lower the heat, and gently simmer for about 15 minutes until tender and transparent. One cup raw yields about 4 cups cooked.

     
    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.