Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 54
Calories from Fat 6
 % Daily Value*
Total Fat 1g1%
  Saturated Fat 0g0%
  Mono Fat 0g 
Sodium 470mg20%
Total Carbs 11g4%
  Dietary Fiber 2g10%
Protein 2g 
Iron5%
Calcium5%
Vitamin B-65%
Vitamin C4%
Vitamin E2%
Vitamin D16%
Vitamin A102%
Selenium10%
Manganese15%
Copper15%
Zinc5%
Pantothenic acid10%
Niacin6%
Riboflavin6%
Thiamin7%
Potassium8%
Phosphorus5%
Magnesium10%
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.


Gingery Miso Soup with Wakame

Polly Pitchford, Full Spectrum Health™

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For whatever ails you...
Diet Types: Macrobiotic, Vegan, Vegetarian
Ingredients:
  • 1 6" piece Kombu seaweed
  • 2 carrots, cut into
  • 2 teaspoon fresh ginger juice
  • chopped scallions for garnish
  • 1 1/2 quarts water
  • 3-4 dried shitake mushrooms
  • 1/2 cup Wakame Seaweed Flakes
  • 2-3 tablespoons mellow white Miso
    •
    Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Rinse Kombu and shitake mushrooms. Place in a medium saucepan with stock or water. Bring to a boil and simmer 1/2 hour. Remove Kombu and shitake. Reserve Kombu for another use, cut stems off mushrooms and discard. Slice caps thinly and return to stock. Make carrot flowers by carefully cutting out 3 lengthwise narrow wedges down the length of the carrot. Slice thinly crosswise. Add carrots and wakame flakes to stock 10 minutes before serving. Grate ginger and squeeze juice into a small bowl. Add Miso and 1/2 cup stock to dissolve it in. Add to soup a few minutes before serving. Do not boil. Garnish with scallions or watercress.

     
    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.