Fruit and Stuff

What Should I Eat?

Posted at 12:43 pm by Mary Ann Lesh

Jan 4th
Some people experience an immediate and dramatic improvement when they give up animal foods and their toxins, but the truth is that, along with the toxins, animal foods have been providing important nutrients which must be replaced with food from plants.

Giving up animal products and consuming only plant food does not guarantee good health. Optimal health requires choosing and balancing high-quality plant foods every day. There are a number of effective eating plans for general good health as well as treating specific conditions.

Dr. Michael Greger’s Daily Dozen is a plan that is easy to follow. The number in parentheses indicates the number of daily servings. You can see more specific information here.
1. BEANS (3): baked beans, soybeans, chickpeas, peas, kidney beans, lentils, tofu, hummus
2. BERRIES (1): grapes, raisins, blackberries, blueberries, cherries, raspberries, strawberries
3. OTHER FRUITS (3): apples, tomatoes, avocados, bananas, oranges, grapefruit, melon, lemons, limes
4. CRUCIFEROUS VEGETABLES (1): broccoli, cauliflower, kale, arugula, brussels sprouts
5. GREENS (2): spring greens, kale, spinach, swiss chard
6. OTHER VEGETABLES (2): carrots, sweet corn, zucchini, garlic, mushrooms, onions, pumpkin, sweet potatoes
7. FLAX SEEDS (1): 1 tablespoon daily
8. NUTS AND SEEDS (1): peanut, almond, brazil, walnut, pumpkin seed, sunflower seed
9. TURMERIC (1): 1/4 teaspoon daily, plus any other spices you love
10. WHOLE GRAINS (3): brown rice, quinoa, wild rice, oats, whole wheat pasta
11. LIQUIDS (5): water, coffee, tea, hibiscus extract
12. EXERCISE
Posted in RESOURCES
You’re not a real vegan, are you?

Posted at 4:14 pm by Mary Ann Lesh

Apr 13th

When I decided to look for ways to enjoy life without meat, I found myself in a world of strange ingredients, passionate opinions, and confusing factions. I didn’t know the difference between vegan and vegetarian, and I wondered if I could use nutritional yeast to make my bread rise. I had known for a long time that raw fruits and vegetables are more beneficial than cooked, but I was unaware that raw veganism is actually a thing. I believe that it’s better to avoid processed foods, but I hadn’t heard of whole food plant based eating (wfpb) nor did I suspect that there were strong opinions about all kinds of non-animal but nevertheless forbidden (depending on which practice you followed) foods. It was insensitive of me, but I had not even considered the implications, contradictions, and possible immorality of wearing leather shoes while vegan.

I keep my mind open to information that might result in better health outcomes, end cruelty to animals, and save the planet from climate disaster, but I don’t attach labels to myself or my choices, and no one dictates what I can and can’t eat. When it comes to food, informed common sense is my only rule. (The benefits of going vegan may be cancelled by the stress of worrying whether some particular culinary fault disqualifies one from membership in a given community of orthodox meat abstainers.)

So no, I am not a real vegan. I am a person who chooses not to eat meat. I am attentive to facts and opinions that may have a significant effect on my health and the health of people I care about. Fruit and Stuff is the place where I collect, sort, and interpret confusing and contradictory information and opinions related to health, especially on life without meat and on becoming as healthy as I can from eating just fruit and stuff!

Posted in THOUGHTS
Facts about Dates

Posted at 8:58 am by Mary Ann Lesh

Apr 5th

Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm has existed for at least 50 million years. Although they are high in calories, they are an excellent substitute for the empty calories of refined sugar because of their nutritional benefits. Deglet Noor dates are the most common variety seen in the West, but Medjool dates, which are sweeter and softer, are frequently recommended in recipes. They are more expensive and may be harder to find. They are similar in nutritional content.

Nutrition Facts: 3.5 oz (100 g) of dried pitted dates
calories 277
carbohydrates 75 g
copper 18% RDI
fiber 7 g
iron 5% DV
magnesium 14% RDI
manganese 15% RDI
potassium 20% RDI
protein 2 g
vitamin B6 12% RDI
SOURCES: HEALTHLINE

Posted in FOOD FACTS | Tagged dates, Deglet Noor, Medjool, potassium, vitamin B6

Nutrition Facts: 3.5 oz (100 g) of dried pitted dates
calories 277 carbohydrates 75 g copper 18% RDI fiber 7 g iron 5% DV magnesium 14% RDI manganese 15% RDI potassium 20% RDI protein 2 g vitamin B6 12% RDI

Recipe for Mejadra (rice and lentils)

Posted at 10:21 am by Mary Ann Lesh

Feb 17th

This delicious Middle Eastern mix of lentils and rice, simmered with fragrant spices and mixed with caramelized onions, is also nutritious. Varying spellings include mujaddara, mujadarah, mjadra, majadra, mjaddara, mejadra, mudardara, mjaddara, mjaddaret, or megadarra. No matter how you spell it, mejadra is a tasty and hearty vegan dish. This can be made without oil in a non-stick skillet. The no-oil version has a slightly different texture, but it is delicious.

PREP: 30 min.
COOK: 30 min
MEDIUM SAUCEPAN, MIXING BOWL, SERVING BOWL
SERVES: 4

INGREDIENTS

OLIVE OIL, 2 Tbsp
ONIONS, 3 medium, thinly sliced
LENTILS, 1/2 c green or brown, dried
CUMIN, 1/4 tsp
RICE, 1/2 c
TURMERIC, 1/2 tsp, ground
ALLSPICE, 1/2 tsp, ground
CINNAMON, 1/2 tsp, ground
SUGAR, 1 tsp
SALT, to taste
BLACK PEPPER, to taste
WATER, 1 c

INSTRUCTIONS

1. Wash the LENTILS, cover with water, bring to a boil, lower heat and cook for 12-15 minutes until tender but not mushy; set aside

2. Caramelize the sliced ONION in the OLIVE OIL until transparent and golden brown; drain on a paper towel and sprinkle with salt

3. Wash the RICE thoroughly; toast it lightly in the oil from the onions until it is slightly brown

4. Stir in the CUMIN, ALLSPICE, CINNAMON, SUGAR, and BLACK PEPPER

5. Add 1 cup of WATER and stir lightly; bring the rice mixture to a boil, add SALT, then lower the heat, cover the pan, leaving air space so it doesn’t boil over.

6. When the RICE mixture has cooked for 10 minutes, stir in the LENTILS, taste to adjust salt, replace the lid, and continue cooking for 5 more minutes

7. Remove from heat, cover with a clean dish towel, and replace the lid tightly; let set for 10 minutes

8. Pour mixture into a large mixing bowl, and add half the ONIONS; mix lightly

9. Move to serving bowl and top with the remaining ONIONS

Posted in RECIPES | Tagged India, international cuisine, Israel, lentils, mejadra, Middle Eastern, onion, Persia, rice, spices

Facts about Cumin

Posted at 3:34 pm by Mary Ann Lesh

Feb 12th

Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value in 100 g), thiamine, magnesium, and manganese, it is used in tiny quntities (less than 1/2 teaspoon in a typical recipe). Although cumin is thought to have uses in traditional medicine, there is no high-quality evidence that it is safe or effective as a therapeutic agent. It is, however, indispensable in many Mexican dishes and other international cuisines.

Posted in FOOD FACTS | Tagged comino, cumin, Mexican cuisine, spices

Facts about Cucumbers

Posted at 8:36 am by Mary Ann Lesh

Feb 11th

Cucumber (español: pepino) is a widely-cultivated creeping vine plant in the Cucurbitaceae gourd family that bears cucumiform fruits, which are used as vegetables. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market.

Nutrition Facts: 3.5 oz (100 g) of unpeeled cucumber
calories 16 carbohydrates 3.63 g fat 0.11 g fiber 0.5 g calcium 2% DV folate 2% DV iron 2% DV magnesium 4% DV manganese 4% DV niacin 1% DV pantothenic acid 5% DV phosphorous 3% DV potassium 3% DV protein 0.65 g riboflavin 3% DV thiamine 2% DV zinc 2% DV vitamin B6 3% DV vitamin C 3% DV vitamin K 16% DV

SOURCES: WIKIPEDIA

Posted in FOOD FACTS | Tagged cucumber, pepino, pickles, vitamin K

Facts about Huitlacoche (Corn Smut)

Posted at 10:52 am by Mary Ann Lesh

Feb 9th

Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

Corn smut (español: huitlacoche) is a plant disease caused by the pathogenic fungus Ustilago maydis that causes smut on maize and teosinte. The fungus forms galls on all above-ground parts of corn species. It is edible, and is known in Mexico as the delicacy huitlacoche, usually served in soups or as a filling in tacos and other tortilla-based foods. It has been called Mexican truffle and Aztec caviar.

Nutrition Facts: 100 g of corn smut
calories 40
carbohydrates 7.88 g
fiber 4.4 g
potassium 334 mg
SOURCES: WIKIPEDIA / FATSECRET

Posted in FOOD FACTS | Tagged Aztec caviar, corn smut, fungus, huitlacoche, Mexican truffle
Facts about Clementines

Posted at 10:11 am by Mary Ann Lesh

Feb 9th

One small clementine provides 40% of the recommended daily amount of Vitamin C.

A clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is a deep orange colour with a smooth, glossy appearance. Clementines can be separated into 7 to 14 segments. Like tangerines, they are easy to peel. They are typically juicy and sweet, with less acid than oranges.

Nutrition Facts: 1 clementine (74 g)
calories 35
carbohydrates 9 g
fat 0 g
fiber 1 g
folate 5% DV
protein 1 g
thiamine 5% DV
vitamin C 40% DV
SOURCES: WIKIPEDIA / HEALTHLINE

Posted in FOOD FACTS | Tagged clementines, mandarin oranges, oranges, tangerines, vitamin C

Nutrition Facts: 100 g of corn smut
calories 40 carbohydrates 7.88 g fiber 4.4 g potassium 334 mg

Nutrition Facts: 1 clementine (74 g)
calories 35 carbohydrates 9 g fat 0 g fiber 1 g folate 5% DV protein 1 g thiamine 5% DV vitamin C 40% DV

Facts about Corn

Posted at 4:31 pm by Mary Ann Lesh

Feb 3rd

Corn, or maize (español: maiz) is a cereal grain first domesticated by indigenous peoples in southern Mexico about 10,000 years ago. Maize has become a staple food in many parts of the world, with the total production of maize surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are usually grown for human consumption as kernels, while field corn varieties are ground into corn meal or masa.

Nutrition Facts: 3 oz (100 g) of sweetcorn
calories 86 carbohydrates 18.7 g fat 1.35 g fiber 2 g folate 11% DV iron 4% DV magnesium 10% DV manganese 8% DV niacin 12% DV pantothenic acid 14% DV phosphorus 13% DV potassium 6% DV protein 3.27 g riboflavin 5% DV thiamine 13% DV zinc 5% DV vitamin A 1% DV vitamin B6 7% DV vitamin C 8% DV

SOURCES: WIKIPEDIA

Posted in FOOD FACTS | Tagged corn, corn nutrition, maiz, maize

Recipe for Mexican Sopa de Habas

Posted at 3:46 pm by Mary Ann Lesh

Feb 1st

Facts about Fava Beans

Facts about Tomatoes

PREP: 20 min
COOK: 1 hour, or until beans are soft
COOKING POT
SERVES: 4

INGREDIENTS

FAVA BEANS, dry, 1 cup
WATER, 2-3 cups
TOMATOES, 2 medium, finely chopped
ONION, 1/2 medium
GARLIC, 1 clove, minced
CILANTRO, fresh
ANCHO CHILE, 1 dried
GREEN CHILE, 1 small, finely chopped
SALT, to taste

INSTRUCTIONS

1. Clean the FAVA BEANS and soak them overnight

2. Pour off the soaking water, rinse the beans, and add 2-3 cups of water

3. Cook the beans until tender with 2-3 slices of onion, 1 diced tomato 1 clove of minced garlic, a few sprigs of cilantro, and the ancho chile (remove the seeds); add salt to taste when they finish cooking

4. In a large pot, saute the other TOMATO, diced, with the rest of the onion, diced, and the GREEN CHILE, finely chopped with the seeds removed

5. Add the cooked BEAN mixture to the sauteed vegetables, stir well, and heat through; you can mash the beans lightly or serve them whole

Posted in RECIPES | Tagged fava beans, habas, horse beans, sopa mexicana

Facts about Fava Beans

Posted at 1:44 pm by Mary Ann Lesh

Jan 30th

A serving of fava beans packs 106% of the daily requirement of folates, important for preventing birth defects.

Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure.

Nutrition Facts: 3.5 oz (100 g) of fava beans
calories 341 calcium 10% DV carbohydrates 58.29 g copper 41% DV fat 1.53 g fiber 25 g folate 106% DV iron 52% DV magnesium 54% DV manganese 77% DV niacin 19% DV phosphorous 60% DV potassium 23% DV protein 26.12 g riboflavin 28% DV selenium 12% DV sodium 1% DV thiamine 48% DV zinc 33% DV vitamin B6 28% DV vitamin C 2% DV vitamin K 9% DV

SOURCES: WIKIPEDIA / HEALTHLINE

Posted in FOOD FACTS | Tagged fava beans, folate, habas, horse beans, iron, minerals, protein source, vitamin B6

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Fruit and Stuff

What Should I Eat?

Posted at 12:43 pm by Mary Ann Lesh

You’re not a real vegan, are you?

Posted at 4:14 pm by Mary Ann Lesh

Facts about Dates

Posted at 8:58 am by Mary Ann Lesh

Recipe for Mejadra (rice and lentils)

Posted at 10:21 am by Mary Ann Lesh

Facts about Cumin

Posted at 3:34 pm by Mary Ann Lesh

Facts about Cucumbers

Posted at 8:36 am by Mary Ann Lesh

Facts about Huitlacoche (Corn Smut)

Posted at 10:52 am by Mary Ann Lesh

Facts about Clementines

Posted at 10:11 am by Mary Ann Lesh

Facts about Corn

Posted at 4:31 pm by Mary Ann Lesh

Recipe for Mexican Sopa de Habas

Posted at 3:46 pm by Mary Ann Lesh

Facts about Fava Beans

Posted at 1:44 pm by Mary Ann Lesh

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