Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 458
Calories from Fat 194
 % Daily Value*
Total Fat 22g33%
  Saturated Fat 2g9%
  Mono Fat 8g 
  Poly Fat 10g 
Sodium 316mg13%
Total Carbs 64g21%
  Dietary Fiber 7g29%
  Sugars 5g 
Protein 9g 
Iron16%
Calcium4%
Vitamin B-610%
Vitamin C5%
Vitamin E18%
Vitamin A0%
Selenium54%
Manganese120%
Copper20%
Zinc13%
Potassium9%
Phosphorus20%
Magnesium21%
Pantothenic acid5%
Niacin15%
Riboflavin12%
Thiamin20%
Folate8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Blueberry Cake with Walnut Topping

Polly Pitchford, Full Spectrum Health™

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Rice syrup is like a very mild honey. If other sugars are substituted, then reduce their measurement by 1/4.
Diet Types: Sugar Free, Vegan, Vegetarian
Ingredients:
  • 1/4 cup canola oil
  • 2/3 cup rice syrup (or 1/2 cup other sweetener)
  • 1 teaspoon vanilla
  • 3/4 cup soy milk
  • 2 cups whole wheat pastry flour
  • 1/4 teaspoon salt
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/2 pint washed blueberries
  • 1 tablespoon canola oil
  • 2/3 cup chopped walnuts
  • 2 tablespoons rice syrup (or same amount of honey or maple syrup)
    •
    Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Preheat oven to 350 degrees. Lightly oil an 8x8" baking dish. Blend liquid ingredients together in one bowl and dry ingredients (except blueberries) together in another bowl. Combine liquid with dry and stir until just mixed. Fold in blueberries and pour into lightly oiled baking dish. For topping: In a small saucepan, combine oil, walnuts and rice syrup and heat over low heat and stir until rice syrup is very liquid and all ingredients are well blended. Spoon walnut topping over cake batter as evenly as possible. Bake in oven for 30 minutes or until a toothpick inserted in center comes out clean. Allow to cool before serving.

     
    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.