Fruit and Stuff

living plant-based and loving it
  • Home
  • Plant-based Recipes
  • Glossary
  • Resources
  • About / Contact
  • Author Archives: Mary Ann Lesh

    • nopal cactus and prickly pear facts

      Posted at 10:46 am by Mary Ann Lesh
      Oct 23rd

      The nopal cactus, native to Mexico, is commonly known in English as the prickly pear cactus (español: nopal y tuna). It is known for high antioxidant, vitamin, and mineral content. Nopales are the pads of the nopal cactus. Sauteed nopales can be added to many dishes, such as salads, quesadillas or scrambled eggs. The sweet and colorful prickly pears, called tunas in Spanish, are delicious just as they are. Just peel and eat. The prickly pear fruit contains the flavonoids kaempferol and quercetin, which are antioxidant and anti-inflammatory.

      RECIPESauteed Nopales
      Nutrition Facts: 1 cup of raw nopal contains
      calcium 141 mg
      calories 13.8
      carbohydrates 2.86 g
      fat 0.8 g
      fiber 1.89 g
      protein 1.14 g

      sugar 0.99 g
      vitamin A 198 mcg
      vitamin C 8 mg
      vitamin K 4.56 mcg
      SOURCE: Medical News Today
      Posted in FOOD FACTS | Tagged ANTIINFLAMMATORY, antioxidant, antioxidant foods, cactus paddles, nopal, nopales, prickly pear cactus, prickly pears, tuna fruit
    • fried cabbage recipe

      Posted at 1:40 pm by Mary Ann Lesh
      Aug 10th
      cabbage nutrition
      PREP: 10 min.
      COOK: 10-12 min.

      NON-STICK SKILLET
      SERVES: 4
      INGREDIENTS
      2 cups GREEN CABBAGE, thinly sliced
      1 Tbsp OLIVE OIL
      1 Tbsp APPLE CIDER VINEGAR
      SALT and PEPPER to taste
      1 tsp WORCESTERSHIRE SAUCE (optional)
      THYME, fresh or dried (optional)
      INSTRUCTIONS
      1. Heat 1 Tbsp OLIVE OIL
      2. Add 2 cups thinly sliced GREEN CABBAGE and stir lightly
      3. Lower heat and saute to desired consistency
      4. Add 1 Tbsp APPLE CIDER VINEGAR, SALT and PEPPER to taste, 1 tsp WORCESTERSHIRE SAUCE, and fresh or dried THYME to taste
      5. Stir gently, cover, remove from heat, and let set for 5 minutes or longer.
      Posted in RECIPES | Tagged apple cider vinegar, cabbage, fried, sauteed
    • spicy skillet-roasted cauliflower recipe

      Posted at 12:19 pm by Mary Ann Lesh
      Aug 7th
      cauliflower nutrition
      PREP: 10 min.
      COOK: 20 min.
      NON-STICK SKILLET
      SERVES: 4
      INGREDIENTS
      1/2 medium CAULIFLOWER, cut into florets
      2 Tbsps OLIVE OIL
      1 LEMON for ZEST and JUICE
      1/4 c FRESH PARSLEY, chopped
      1 Tbsp CAPERS

      1 JALAPEÑO, sliced thin
      SALT and PEPPER to taste
      INSTRUCTIONS
      1. Place CAULIFLOWER FLORETS into preheated non-stick skillet; drizzle with 2 Tbsps OLIVE OIL (optional); stir occasionally until they are golden and crispy, about 20 minutes
      2. With a vegetable peeler, peel 3 strips of LEMON ZEST from the LEMON
      3. Transfer the roasted cauliflower to a serving bowl and top it with the PARSLEY, CAPERS, JALAPEÑO, and LEMON ZEST
      4. Add LEMON JUICE, SALT and PEPPER; toss until coated
      Posted in RECIPES | Tagged capers, cauliflower, jalapeno, lemon, lemon zest, parsley
    • cabbage facts

      Posted at 11:43 am by Mary Ann Lesh
      Aug 7th

      Cabbage (español: col, repollo) (comprising several cultivars of Brassica oleracea) is a leafy green, red (purple), or white (pale green) biennial plant grown as an annual vegetable crop for its dense-leaved heads. It is closely related to broccoli and cauliflower; Brussels sprouts; and Savoy cabbage. Cabbage can be eaten raw, steamed, or pickled, as in sauerkraut or kimchi. It is low in calories and rich in nutrients, especially Vitamins K and C.

      RECIPEFried Cabbage
      Nutrition Facts: 100 g (3.5 oz) OF CABBAGE CONTAINS
      calcium 4% DV
      calories 25
      carbohydrates 5.8 g
      fiber 2.2 g
      folate 43 µg (11% DV)
      iron 4% DV

      manganese 8% DV
      protein 1.28 g
      vitamin B6 0.124 mg (10% DV)
      vitamin C 36.6 mg (44% DV)
      vitamin K 76 µg (72% DV)
      SOURCE: Wikipedia
      Posted in FOOD FACTS | Tagged cabbage, col, kimchi, repollo, sauerkraut, vitamin C, vitamin K
    • apple facts

      Posted at 1:00 pm by Mary Ann Lesh
      Aug 6th

      An apple (español: manzana) is a sweet, edible fruit produced by an apple tree (Malus domestica). Apple trees, which originated in Central Asia, are cultivated worldwide. Its wild ancestor, Malus sieversii, is still found today. There are more than 7,500 known cultivars of apples, resulting in a range of desired characteristics. Trees and fruit are prone to a number of fungal, bacterial and pest problems, which can be controlled by organic and non-organic means. In 2010, the fruit’s genome was sequenced as part of research on disease control and selective breeding in apple production. Apples are rich in simple sugars, such as fructose, sucrose, and glucose. Despite their high carb and sugar contents, their glycemic index (GI) is low, ranging 29–44.

      Nutrition Facts: 1 raw unpeeled medium apple (100 g)
      calories 82
      carbohydrates 13.8 g
      fat 0.2 g
      fiber 2.4 g
      phosphorous 11 mg (2% DV)
      protein 0.3 g
      vitamin B6 3 µg (3% DV)
      vitamin C 4.6 mg (6% DV)
      water 86%
      Sources: Wikipedia
      Posted in FOOD FACTS | Tagged apple, apple nutrients, glycemic index
    • brussels sprouts in dijon sauce recipe

      Posted at 1:05 pm by Mary Ann Lesh
      Aug 5th
      brussels sprouts nutrition
      nutritional yeast nutrition
      PREP: 10 min.
      COOK: 20 min.

      NON-STICK SKILLET
      SERVES: 4
      INGREDIENTS
      BRUSSELS SPROUTS, 1 lb
      GARLIC, 2 cloves, chopped fine
      WATER, 1 1/2 cups
      NUTRITIONAL YEAST, 1 Tbsp

      DIJON MUSTARD, 2 Tbsp
      BALSAMIC VINEGAR, 1/4 cup
      HONEY, 2 Tbsp
      SALT and PEPPER, to taste
      INSTRUCTIONS
      1. Wash BRUSSELS SPROUTS and cut in halves
      2. Heat skillet to medium temperature, add GARLIC and BRUSSSELS SPROUTS stir lightly, and cook until brussels sprouts are crisp around the edges, about 5 minutes
      3. Add WATER and cook until brussels sprouts are soft, 7-8 minutes
      4. Whisk together MUSTARD, BALSAMIC VINEGAR, NUTRITIONAL YEAST, and HONEY, and drizzle the mixture over the brussels sprouts.
      5. Continue cooking 1-2 minutes until heated through
      6. Sprinkle with SALT and PEPPER
      Posted in RECIPES | Tagged brussels sprouts, dijon sauce, nutritional yeast
    • quinoa facts

      Posted at 6:34 pm by Mary Ann Lesh
      Jul 8th

      Quinoa (/ˈkiːnwɑː/ from Quechua kinwa or kinuwa) Chenopodium quinoa is a pseudocereal, a flowering plant related to spinach and amaranth. The gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains. It originated in the Andean region of northwestern South America and was first eaten by human beings in the regions known today as Peru and Bolivia around three thousand years ago. The United Nations declared 2013 The International Year of Quinoa because of its nutrient value and potential to contribute to food security worldwide. Quinoa can be sprinkled on salads, added to soups and stir fries, eaten alone or combined with oatmeal and other grains as a cereal.

      RECIPETen-Minute Fluffy Quinoa
      Nutrition Facts: 1 cup cooked quinoa (185 g)
      calories 222
      carbohydrates 39 g
      copper 18% DV
      fat 4 g
      fiber 5 g

      folate 19% DV
      iron 15% DV
      manganese 58% DV
      magnesium 30% DV

      phosphorous 28% DV
      potassium 9% DV
      protein 8 g
      zinc 13% DV
      Sources: Wikipedia / Healthline
      Posted in FOOD FACTS | Tagged pseudocereal, quinoa
    • sautéed asparagus recipe

      Posted at 2:42 pm by Mary Ann Lesh
      Jun 28th
      asparagus nutrition
      PREP: 5 min.
      COOK: 5-7 min.
      1 NON-STICK SKILLET
      SERVES: 4
      INGREDIENTS
      FRESH ASPARAGUS, 2 cups
      GARLIC, 1 clove, chopped fine
      OLIVE OIL, 1 Tbsp (optional)
      LEMON JUICE, 2 Tbsp
      SALT and PEPPER, to taste
      INSTRUCTIONS
      1. Wash 2 cups ASPARAGUS, leave whole or cut as desired
      2. Heat 1 Tbsp OLIVE OIL or 1 Tbsp WATER to medium temperature
      3. Add ASPARAGUS and finely chopped GARLIC clove and stir lightlyd stir lightly
      4. Lower heat and sautée to desired tenderness
      5. Add 2 Tbsp LEMON JUICE and SALT and PEPPER to taste near the end of the cooking time
      Posted in RECIPES | Tagged asparagus, garlic, recipe, sauteed
    • brussels sprouts facts

      Posted at 12:44 pm by Mary Ann Lesh
      Jun 19th

      The brussels sprout (español: coles de bruselas) is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. The leaf vegetables are typically half and inch to one-and-a-half inches in diameter and look like miniature cabbages. They have long been popular in Brussels, Belgium, and may have gained their name there. Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C. They contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health. Because of their high fiber content, they promote regularity, support digestive health and reduce the risk of heart disease and diabetes. They are very high in Vitamin K, which is important for blood clotting and bone metabolism. The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable. They are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides. Brussels sprouts can be roasted, boiled, sautéed or baked. They are a good addition to pasta or stir-fries.

      RECIPEBrussels Sprouts in Balsamic Dijon Sauce
      Nutrition Facts: 1/2 cup (50 g) cooked brussels sprouts
      calories 28
      carbohydrates 6 g
      fat 4 g
      fiber 2 g
      folate 12% DV
      maganese 58% DV
      protein 2 g
      vitamin A 12% DV
      vitamin C 81% DV
      vitamin K 137% DV
      Sources: Healthline / Wikipedia
      Posted in FOOD FACTS | Tagged antinflammatory, antioxidant, blood clotting, blood sugar regulation, bone metabolism, brussels sprouts, cancer prevention, cognitive decline, digestive health, fiber, heart health, reduce risk of diabetes, reduce risk of heart disease, vitamin K
    • brazil nut facts

      Posted at 11:42 am by Mary Ann Lesh
      Jun 16th

      Brazil nut (Bertholletia excelsa) (español: nuez de Brasil) is a South American tree in the family Lecythidaceae. Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E. Among the claims for Brazil nuts are that they may support thyroid, heart, and brain function, and reduce inflammation.

      WARNING: Individual intake should be limited to one to three a day because excessive amounts of selenium have been linked to increased risk of diabetes and prostate cancer.

      Nutrition Facts: 1 ounce (28 g) of Brazil nut
      calories 187
      carbohydrates 3.3 g

      copper 55% RDI
      fat 19 g
      fiber 2.1 g
      magnesium 33% RDI

      manganese 17% RDI
      phosphorous 30% RDI
      protein 4.1 g

      selenium 175% RDI
      thiamine 16% RDI
      zinc 10.5% RDI
      vitamin E 11% RDI
      Sources: Wikipedia / healthline
      Posted in FOOD FACTS | Tagged Brazil nut, healthy fats, nuez de Brasil, selenium
    ← Older posts
    Newer posts →
    • 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.

    • Enter your email address to follow this blog and receive notifications of new posts by email.

    • JOIN THE FRUIT AND STUFF FACEBOOK GROUP

      JOIN THE FRUIT AND STUFF FACEBOOK GROUP
    • Follow Fruit & Stuff on Facebook

      Follow Fruit & Stuff on Facebook
    • Translate

  • Authors

    • Mary Ann Lesh
      • celery facts
      • cashew facts
      • colorful fruit salad recipe
      • WHAT SHOULD I EAT?
      • NATURE’S FAST FOOD

Create a website or blog at WordPress.com

Cancel