Fruit and Stuff

Author Archives: Mary Ann Lesh

• 

  cherry jam recipe

  Posted at 1:14 pm by Mary Ann Lesh

  Jan 19th
  cherry nutrition

  chia nutrition

  PREP: 20 min COOK: 15 min, medium heat SAUCEPAN MAKES 1 cup

  INGREDIENTS

  CHERRIES, 1 cup, pitted HONEY, 1 Tbsp CHIA SEEDS, 1 Tbsp

  INSTRUCTIONS

  1. Combine CHERRIES and HONEY in saucepan over medium heat.

  2. Cook 5 minutes, stirring gently; as they heat, mash the cherries gently with wooden spoon

  3. Bring mixture to a boil; reduce heat and simmer for 10 minutes

  4. Remove from heat and stir in CHIA SEEDS; mixture will thicken as it cools

  5. When cool, adjust sweetness to taste; may be stored in refrigerator up to two weeks in airtight container

  Posted in RECIPES | Tagged cherry, cherry jam, chia
• 

  cherry facts

  Posted at 12:50 pm by Mary Ann Lesh

  Jan 19th

  Cherry (español: cereza) is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers. Phytochemicals protect against certain enzymes that can lead to inflammation. This can help reduce arthritis pain. Cherries are a good source of vitamin C and potassium. Potassium can reduce the risk of hypertension and stroke, and cherries have more per serving than strawberries or apples. Compared to sweet cherries, raw sour cherries contain 50% more vitamin C per 100 g (12% DV) and about 20 times more vitamin A (8% DV). These values are for raw sour cherries:

  Nutrition Facts: 3.5 oz raw sour cherries (100 g)
  calories 50 calcium 2% DV carbohydrates 12.2 g choline 1% DV fat 0.3 g fiber 1.6 g folate 2% DV iron 2% DV magnesium 3% DV manganese 5% DV niacin 3% DV pantothenic acid 3% DV phosphorous 2% DV potassium 4% DV protein 1 g riboflavin 3% DV sugar 8.5 g thiamine 3% DV zinc 1% DV vitamin A 8% DV vitamin B6 3% DV vitamin C 12% DV vitamin K 2% DV

  Posted in FOOD FACTS | Tagged arthritis, beta-Carotene, cherry, hypertension, inflammation, potassium, sour cherry, stroke, vitamin a, vitamin C
• 

  banana oatmeal chia cookie recipe

  Posted at 6:00 pm by Mary Ann Lesh

  Jan 18th
  banana nutrition

  chia nutrition

  chia preparation

  This is a basic cookie recipe. You can add 1/2 cup of any of the following if you want to: chocolate chips, raisins, shredded coconut, cranberries, pecans, or walnuts.

  PREP: 15 min COOK: 10 min @ 350° F (175° C) COOKIE SHEET, PARCHMENT PAPER MAKES 12 COOKIES

  INGREDIENTS

  CHIA, 1 Tbsp soaked in 3 Tbsp water for at least 30 minutes ROLLED OATS, 1 c BROWN SUGAR, 1/2 c FLOUR, 1/3 c BAKING SODA, 1/2 tsp BAKING POWDER, 1/4 tsp SALT, 1/4 tsp GROUND CINNAMON, 1/2 tsp COCONUT OIL, 1.5 Tbsp RIPE BANANA, 1 small

  INSTRUCTIONS

  1. Soak CHIA for at least minutes

  2. Preheat oven to 350° F and line cookie sheet with parchment paper

  3. Combine OATS, BROWN SUGAR, FLOUR, BAKING SODA, BAKING POWDER, SALT, AND CINNAMON

  4. Stir in CHIA MIXTURE, BANANA and COCONUT OIL until dough is evenly mixed

  5. Drop dough by spoonsful onto baking sheet

  Posted in RECIPES | Tagged banana, chia, cookies, oatmeal
• 

  cilantro / coriander facts

  Posted at 11:42 am by Mary Ann Lesh

  Jan 18th

  Coriander (español: cilantro) (Coriandrum sativum), also known as Chinese parsley or cilantro, is related to parsley, carrots, and celery. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most used in cooking. It may help lower blood sugar, fight infections, and promote heart, brain, skin, and digestive health. In the United States, Coriandrum sativum seeds are called coriander, while its leaves are called cilantro. Coriander seeds, extract, and oils may all help lower blood sugar. Animal studies suggest that coriander seeds reduce blood sugar by promoting enzyme activity that helps remove sugar from the blood. Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Many brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis, are associated with inflammation. Coriander contains antimicrobial compounds that may help fight certain infections and foodborne illnesses. Dodecenal, a compound in coriander, may fight bacteria like Salmonella, which can cause life-threatening food poisoning.

  Nutrition Facts: 3.5 oz of cilantro (100 g)
  calories 23 calcium 7% DV carbohydrates 3.67 g fat 0.52 g fiber 2.8 g folate 16% DV iron 14% DV magnesium 7% DV manganese 20% DV niacin 7% DV pantothenic acid 11% DV phosphorous 7% DV potassium 11% DV protein 2.13 g riboflavin 14% DV sodium 3% DV sugar 0.87 g thiamine 6% DV zinc 5% DV vitamin A 42% DV vitamin B6 11% DV vitamin C 33% DV vitamin E 17% DV vitamin K 295% DV

  Posted in FOOD FACTS | Tagged antimicrobial, blood sugar control, cilantro, coriander, vitamin a, vitamin K
• 

  chayote facts

  Posted at 10:58 am by Mary Ann Lesh

  Jan 17th

  Chayote (español: chayote) (Sechium edule) is a type of squash that belongs to the gourd family. Chayote is green and pear-shaped with a white inner flesh that is mild, sweet, juicy and crisp. It is loaded with B vitamins, potassium and vitamin C. The chayote plant is perennial and native to the tropics of the Western Hemisphere. Chayote is available year-round but its peak season is fall. Extracts of chayote leaf, stem and seed have antimicrobial benefits against strains of bacteria, even some that are antibiotic-resistant. Chayote is rich in folate, a B vitamin essential to cell division and DNA formation. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida.

  Nutrition Facts: 1 cup of chayote
  calories 25 carbohydrates 6 g fat 0 g fiber 2.2 g folate 31% DV magnesium 4% DV manganese 12% DV niacin 3% DV potassium 5% DV protein 1.1 g sugar 2.2 g zinc 7% DV vitamin B6 5% DV vitamin C 17% DV vitamin K 7% DV

  Posted in FOOD FACTS | Tagged antimicrobial, chayote, fiber, folate, vitamin C
• 

  chaya facts

  Posted at 10:53 am by Mary Ann Lesh

  Jan 16th

  The scientific name of chaya (español: chaya) is cnidoscolus aconitifolius. It is known as Chaya or Mayan Tree Spinach. It is a large fast-growing perennial shrub that is believed to have originated on the Yucatan peninsula. Chaya can be cooked just like spinach, and is an excellent addition to a stir-fry. in stir-fries! It is high in protein, vitamins, calcium, iron and antioxidants. The leaves must be cooked; raw leaves are toxic. In folk medicine, chaya is recommended for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems. Chaya shoots and leaves serve as a laxative, diuretic, and circulation stimulant. They are used to improve digestion, to stimulate lactation, and to harden the fingernails. Like most food plants such as lima beans, cassava, and many leafy vegetables, the leaves contain hydrocyanic glycosides, a toxic compound easily destroyed by cooking. Even though some people eat raw chaya leaves, it is risky to do so.

  Chaya is believed to have these and other health benefits:
  Improve blood circulation Aid digestion Improve vision Help lower cholesterol Help reduce weight Prevent coughs Increase calcium Deconges and disinfect lungs Prevent anemia Improve memory and brain function Combat arthritis Improve glucose metabolism and prevent diabetes.

  Posted in FOOD FACTS | Tagged chaya, circulation, diabetes prevention, digestion, iron, maya tree spinach, protein, Yucatan peninsula
• 

  celery facts

  Posted at 11:13 am by Mary Ann Lesh

  Jan 15th

  Celery (español: apio) has the scientific name Apium graveolens. is a vegetable in the plant family called Apiaceae. Celery stalks are the best-known part of this plant, but the green leaves and seeds are edible and beneficial too. Celery seeds are known to help lower inflammation and fight bacterial infections. Celery is high in antioxidants, beneficial enzymes, fiber, vitamins, minerals, flavonoids and polyphenols. Celery supports liver, skin, eye and digestive health. Parts of this vegetable were administered in folk medicine as natural anti-hypertensive agents. Recent pharmacological studies have demonstrated antioxidant and anti-inflammatory activities. Celery acts as a natural detox tonic that may prevent sickness because of its hydrating qualities and high nutritional content.

  Nutrition Facts: 1 cup chopped raw celery (100 g)
  calories 16.2 carbohydrates 3.5 g calcium 4% DV fat 0.2 g fiber 1.6 g folate 9% DV magnesium 3% DV manganese 5% DV potassium 8% DV protein 0.7 g riboflavin 3% DV vitamin A 9% DV vitamin B6 4% DV vitamin C 5% DV vitamin K 37% DV

  Posted in FOOD FACTS | Tagged anti-hypertensive, anti-inflammatory, antioxidant, celery, celery seeds, natural detox, vitamin K
• 

  cashew facts

  Posted at 2:50 pm by Mary Ann Lesh

  Jan 13th

  Cashews (español: marañón) are commonly referred to as nuts, but they are really seeds, native to Brazil but grown in many other warm climates nowadays. They are rich in nutrients and are reported to help with weight loss, blood sugar control, and a healthy heart.

  Nutrition Facts: 1 ounce (28 g) of unroasted, unsalted cashews
  calories 157 carbohydrates 9 g copper 67% DV fat 12 g fiber 1 g iron 11% DV magnesium 20% DV manganese 20% DV phosphorous 13% DV protein 5 g selenium 10% DV thiamine 10% DV zinc 15% DV vitamin B6 7% DV vitamin K 8% DV

  Posted in FOOD FACTS | Tagged cashews, nuts, protein source, seeds, vitamin B6, vitamin K
• 

  colorful fruit salad recipe

  Posted at 11:20 am by Mary Ann Lesh

  Jan 5th
  banana nutrition

  blackberry nutrition

  A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients, and it will be delicious. Fruit salad is full of nutrients, and it is good most anytime of the day or night! It is quick and easy, but if you have the time and the artistic inclination, you can create elaborate fruit arrangements for special occasions.

  PREP 30 min COOK 0 min bowl, cutting board, knife SERVES 4

  INGREDIENTS

  banana, 1 ripe pineapple, diced, 1/2 lb blueberries, 6 oz blackberries, 3 oz strawberries, sliced, 1/2 lb mandarin oranges, peeled and sliced, 2 kiwis, peeled and sliced, 2

  HONEY, 1/4 c LIME JUICE, 1 Tbsp LIME ZEST, 2 tsp

  INSTRUCTIONS

  Combine all the fruit in a bowl and mix lightly

  Whisk together 1/4 c HONEY, 1 T LIME JUICE, 2 t LIME ZEST. Pour over the fruit just before serving

  Posted in RECIPES | Tagged banana, blackberry, blueberry, fruit, honey lime dressing, kiwi, mandarin orange, pineapple, strawberry, vegan, vegetarian

• 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

• About Fruit and Stuff

  When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey. Even if you are not ready to give up meat, you will benefit from adding more plant foods to your daily meals. I hope you’ll find something useful here. The most recent articles appear first on the Home page, and the tabs at the top of every page are for locating any article, past or present. The Glossary links to facts about plant-based foods, the Recipe tab will direct you to the recipe index, and the Resources consist of news and opinions about plant-based living.

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