Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 358
Calories from Fat 76
 % Daily Value*
Total Fat 8g13%
  Saturated Fat 1g4%
  Mono Fat 4g 
  Poly Fat 3g 
Sodium 394mg16%
Total Carbs 62g21%
  Dietary Fiber 15g61%
Protein 14g 
Iron25%
Calcium14%
Vitamin C57%
Vitamin E11%
Vitamin A3%
Vitamin B-610%
Pantothenic acid7%
Niacin12%
Riboflavin12%
Thiamin27%
Folate50%
Selenium33%
Manganese75%
Copper20%
Zinc13%
Potassium22%
Phosphorus28%
Magnesium31%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Black Bean Cakes with Fruit Chutney

Polly Pitchford, Full Spectrum Health™

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Make a double batch of the bean cakes and freeze half.
Diet Type: Vegetarian
Ingredients:
  • 1 15 ounce can seasoned black beans, undrained
  • 3/4 cup whole wheat flour
  • 2 tablespoons canola oil
  • 1 teaspoon baking powder
  • 1/8 teaspoon Cayenne
  • 1/2 cup diced celery
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon Cumin
  • 1/4 cup diced tomatoes
  • 1 medium apple, peeled, cored and diced
  • 1 orange, peeled and diced
  • 1 kiwi, peeled and diced
  • 1/4 cup water
  • 1 tablespoon honey
  • 1/2 teaspoon Curry Powder
  • 1/4 teaspoon ginger powder
  • 2 tablespoons peanuts
    •
    Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Mix beans, flour, celery, black pepper, and baking powder until blended. Set aside. Place diced apple, honey and water in saucepan and bring to a boil. Reduce heat and add remaining Chutney ingredients except peanuts. Simmer for 2-3 minutes. Remove from heat and stir in peanuts. Heat oil in skillet over medium heat until hot, turn to medium-low heat. Drop black bean mix into skillet in 2 tablespoon patties, flatten to 1/4" and cook until firm and brown on both sides, about 2-3 minutes per side. Arrange on plate and pour warmed Chutney over each cake.

     
    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.