Fruit and Stuff

Author Archives: Mary Ann Lesh

• Barley (Cebada) FACTS

  Posted at 1:14 pm by Mary Ann Lesh

  Feb 19th

  

  Barley (Hordeum vulgare), a member of the grass family, is a major cereal grain grown in temperate climates all over the world. It was one of the first cultivated grains, going back as much as 10,000 years. Barley has been used as animal fodder, a source of fermentable material for beer and certain distilled beverages, and a component of various health foods. It is used in soups and stews, and in barley bread. Barley grains are commonly made into malt in a traditional and ancient method of preparation.

  

  BENEFITS: Barley is a rich in fiber, antioxidants, vitamins and minerals. It improves digestion, and can help with weight loss and control of blood sugar levels. It lowers cholesterol and helps prevent heart disease and cancer.

  USES: For thousands of years barley has been used to make beer and other alcoholic drinks like barley wine, malt (a sweetener), tea, flour, brown breads and porridges. It is a delicious addition to soups and stews, and it makes a good side dish.

  NUTRITIONAL FACTS	1/4 CUP UNCOOKED DRY HULLED BARLEY	%DV
  Calories	160
  Fat	1 g
  Carbohydrates	34 g
  Protein	6 g
  Fiber	8 g
  Selenium	17 mg	25%
  Potassium	250 mg	6%
  Thiamine	.2 mg	20%
  Niacin	2 mg	10%
  Phosphorus	121 mg	12%
  Magnesium	61 mg	15%
  Copper	.025 mg	11%
  Manganese	.9 mg	45%

  Sources: Wikipedia / Dr. Axe

  Posted in FOODS | Tagged antioxidant, barley, beer, cebada, fiber source, malt

• Banana (Plátano) FACTS

  Posted at 1:04 pm by Mary Ann Lesh

  Feb 17th

  

  A banana is an edible fruit–botanically a berry–produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, bananas used for cooking may be called plantains, distinguishing them from dessert bananas. The fruit is variable in size, color, and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind, which may be green, yellow, red, purple, or brown when ripe. The fruits grow in clusters hanging from the top of the plant.

  BENEFITS: Among the claims for bananas are that they are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

  USES: Bananas are delicious as they are–just peel and eat. They are a delicious addition to a smoothie, and very ripe bananas make exquisite banana bread. Cooking bananas, known as plantains, can be fried, baked, or sliced and added to a stew. In southern Mexico, tamales are wrapped in banana leaves instead of corn husks.

  NUTRITIONAL FACTS	1 MEDIUM BANANA (118 g)	%DV
  Calories	105
  Total fat	0.4 g
  Carbohydrate	24 g
  Protein	1.3 g
  Fiber	3.1 g
  Potassium		9%
  Vitamin C		11%
  Vitamin B6		33%
  Magnesium		8%
  Copper		10%
  Manganese		14%

  Sources: Wikipedia / healthline

  Posted in FOODS | Tagged antioxidant, banana, plantain, platano, potassium

• CAULIFLOWER and Garlic No-Oil Sauté Recipe

  Posted at 12:12 pm by Mary Ann Lesh

  Feb 12th

  If you like hot stuff, omit the pepper flakes, adjust the salt and pepper, and add as much of your favorite hot sauce as it takes to make you happy!

  

  PREP TIME 15 min / COOK TIME 4 min / NEED non-stick skillet / MAKES 2 servings

  INGREDIENTS 1 head of CAULIFLOWER / 1 clove GARLIC / juice of 1 LIME (about 2 Tbsps) / SALT to taste / BLACK PEPPER to taste / 1 Tbsp NUTRITIONAL YEARS (optional) / RED PEPPER flakes (optional) / 1/2 cup chopped CHIVES

  1. Remove stems from CAULIFLOWER, wash, and break into florets.
  2. Heat non-stick skillet until a drop of water sizzles. Add chopped GARLIC and CAULIFLOWER.
  3. Stir and cook over low heat until cauliflower turns light brown.
  4. Add LIME JUICE, SALT, PEPPER, NUTRITIONAL YEAST and PEPPER FLAKES. Stir thoroughly and remove from heat.
  5. Add chives just before serving.

  Cauliflower Nutrition and Facts / Nutritional Yeast Facts

  Posted in RECIPES | Tagged ajo, cauliflower, cauliflower recipe, garlic, recipe, saute

• Asparagus (Espárragos) FACTS

  Posted at 10:11 am by Mary Ann Lesh

  Feb 11th

  

  Asparagus, folk name sparrow grass, scientific name Asparagus officinalis, is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It is widely cultivated as a vegetable crop.

  BENEFITS: Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1 Thiamine, and Fiber. It serves as a natural diuretic, nourishes the digestive tract. It helps with a healthy pregnancy, helps fight cancer, and supports skin health.

  USES: Asparagus can be eaten raw and makes a good addition to salads. Lightly steamed, blanched, or roasted asparagus is a delicious side dish with almost any meal.

  NUTRITIONAL FACTS	1 CUP OF ASPARAGUS	%DV
  Calories	27
  Fiber	3 g
  Carbohydrate	5 g
  Protein	3 g
  Iron	2.9 mg	16%
  Potassium	271 mg	8%
  Vitamin A	1,013 IU	20%
  Vitamin C	7.5 mg	13%
  Vitamin K	55 mcg	70%
  Vitamin B1 / Thiamine	.2 mg	13%
  Vitamin B2 / Riboflavin	.2 mg	11%
  Vitamin B3 / Niacin	1.3 mg	7%
  Vitamin B6	.1 mg	6%
  Folate	70 mcg	17%
  Copper	.3 mg	13%

  Sources: Wikipedia / healthline /Dr. Axe

  Posted in FOODS | Tagged asparagus, cancer, diuretic, esparragos, folate, pregnancy, vitamin a, vitamin K

• HABITS, NOT RULES

  Posted at 12:30 pm by Mary Ann Lesh

  Feb 7th

  

  Habits make the big difference. No need to obsess over an occasional transgression or indulgence! Plant-Based is principles and guidelines, not rules and regulations. It is not a competition.

  Posted in LIFESTYLE

• Cauliflower (Coliflor) FACTS

  Posted at 12:19 pm by Mary Ann Lesh

  Feb 7th

  

  Cauliflower is one of several vegetables in the species Brassica oleracea. It is an annual plant that reproduces by seed. Typically, only the head is eaten. The edible white flesh is sometimes called “curd,” presumably because it resembles cheese curd. Brassica oleracea also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, collectively called “cole” crops.

  BENEFITS: Among the claims for cauliflower are that it reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.

  USES: Cauliflower can be washed and eaten raw with your favorite dip. The very best method for cooking cauliflower seems to be gently sautéing it on the stove top, with a bit of water, broth, lemon juice or a healthy source of fat, which can make its nutrients more absorbable.

  NUTRITIONAL FACTS	1 CUP RAW CAULIFLOWER (100 g)	%DV
  Calories	25
  Fat	0.1 g
  Fiber	2.5 g
  Carbohydrates	5.3 g
  Protein	2 g
  Potassium	303 mg	9%
  Vitamin C	46.4 mg	77%
  Vitamin K	16 mcg	20%
  Thiamine	0.1 mg	4%
  Riboflavin	0.1 mg	4%
  Vitamin B6	0.2 mg	11%
  Folate	57 mcg	14%
  Pantothenic acid	0.7 mg	7%
  Phosphorus	44 mg	4%
  Magnesium	15 mg	4%
  Manganese	0.2 mg	8%

  Sources: Wikipedia / Dr. Axe

  Posted in FOODS | Tagged antiinflammation, brassica oleracea, cancer risk, cauliflower, cauliflower benefits, cauliflower nutrition, cauliflower uses, detoxification, eye health, hormone balance, vitamin C, vitamin K, weight loss

• Traditional Mexican GUACAMOLE Recipe

  Posted at 11:36 am by Mary Ann Lesh

  Feb 5th

  I prefer my guacamole without chile, but for a real Mexican, it’s practically indispensable!

  

  PREP TIME 20 min / COOK TIME none / NEED bowl / MAKES 4 servings

  INGREDIENTS 2 ripe peeled and pitted AVOCADOS / 1/2 cup chopped TOMATOES / 1/4 cup chopped ONION / 1/4 cup chopped CILANTRO / 1/2 clove crushed or very finely chopped GARLIC / juice of 1 LEMON (about 2 Tbsps) / 1 small serrano CHILE (optional) / SALT and PEPPER to taste

  1. Mash 2 ripe, peeled and pitted AVOCADOS until creamy.
  2. Stir in 1/2 cup chopped TOMATOES, 1/4 cup chopped ONION, 1/4 cup chopped CILANTRO, 1/2 clove crushed or very finely chopped GARLIC, juice of 1 LEMON (about 2 Tbsps), 1 small serrano CHILE (optional), SALT and PEPPER to taste.
  3. Stir lightly until well mixed.
  Posted in RECIPES | Tagged aguacate, avocado, Mexican, mexican food

• Avocado (Aguacate) FACTS

  Posted at 11:06 am by Mary Ann Lesh

  Feb 5th

  

  The avocado (Persea americana) is a member of the flowering plant family Lauraceae. The fruit of the plant is botanically a large berry containing a single seed. Avocados are cultivated in tropical and Mediterranean climates throughout the world. In 2017, Mexico produced 34% of the world supply of avocados.

  BENEFITS: Among the claims for avocados are that they improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

  USES: Avocados are delicious as they are–just peel and slice or scoop with a spoon. A quarter of an avocado in a smoothie gives it a delicious creamy texture that blends well with other flavors. Avocados can be used in salsas, dips, and salad dressings, and, of course, they are the key ingredient in the Mexican dish that is appreciated worldwide–Guacamole!

  NUTRITIONAL FACTS	1/3 MEDIUM AVOCADO (50 g)	%DV
  Calories	80
  Total fat	8 g	10%
  Saturated fat	1 g	5%
  Total carbohydrate	4 g	1%
  Protein	1 g
  Calcium	10 mg
  Iron	0.3 mg	2%
  Potassium	250 mg	6%
  Vitamin C	4 mg	4%
  Vitamin E	1 mg	6%
  Vitamin K	11 ug	10%
  Thiamin	.04 mg	4%
  Riboflavin	.10 mg	8%
  Niacin	1 mg	6%
  Vitamin B6	.1 mg	6%
  Folate	45 mcg	10%
  Pantothenic acid	.7 mg	14%
  Phosphorus	30 mg	2%
  Magnesium	15 mg	4%
  Zinc	.3 mg	2%
  Copper	.1 mg	10%
  Manganese	.1 mg	4%

  Sources: Wikipedia / Avocados from Mexico / Dr. Axe

  Posted in FOODS | Tagged aguacate, alligator pear, avocado, mexico

• Tomato (Tomate) FACTS

  Posted at 12:03 pm by Mary Ann Lesh

  Jan 30th

  The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America. Although botanically a fruit, it’s generally eaten and prepared like a vegetable. Tomatoes come in a variety of colors, including yellow, orange, green, and purple, although red is the most widely known. There are many subspecies of tomatoes with different shapes and flavors. Here’s a guide to some of them.

  

  BENEFITS: Tomatoes provide significant amounts of Vitamin C (28% of the RDI in one medium-sized tomato); Potassium, an essential mineral, beneficial for blood pressure control and heart disease prevention; Vitamin K1, also known as phylloquinone, important for blood clotting and bone health. Folate (vitamin B9), important for normal tissue growth and cell function, particularly important for pregnant women; Lycopene, an antioxidant that has been extensively studied for its beneficial health effects; Beta carotene, an antioxidant that is converted into vitamin A in the human body; Naringenin, a flavonoid found in tomato skin that has been shown to decrease inflammation and protect against various diseases; Chlorogenic acid, a powerful antioxidant compound that may lower blood pressure in people with elevated levels.

  USES: Tomatoes can be washed and eaten just as they are, peeling and all. They are a staple ingredient in all kinds of salads, soups, and sauces. Canned tomatoes and tomato products are widely available, but you can also use fresh tomatoes, as in this homemade Italian Tomato Sauce.

  NUTRITIONAL FACTS	1 SMALL (100 G) RAW TOMATO CONTAINS
  Calories	18
  Protein	.9 g
  Carbohydrates	3.9 g
  Sugar	2.6 g
  Fiber	1.2 g
  Fat	0.2 g

  WARNING: There is a positive association between eating tomato and uric acid levels similar to that of consuming seafood, red meat, alcohol or sugar-sweetened drinks. See details at this link: Tomatoes and gout

  Sources: Healthline

  Posted in FOODS | Tagged gout, tomate, tomato

• Artichoke (Alcachofa) FACTS

  Posted at 11:39 am by Mary Ann Lesh

  Jan 30th

  

  The globe artichoke (Cynara cardunculus var. scolymus), also known by the names French artichoke and green artichoke, is a variety of thistle cultivated as food. The edible portion of the plant consists of the flower buds before the flowers come into bloom. The budding artichoke flower-head is a cluster of budding small flowers, together with many bracts, on an edible base. Once the buds bloom, the structure changes to a coarse, barely edible form.

  BENEFITS: Artichokes have a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes. They are a good source of fiber and other nutrients. In addition, artichoke nutrition contains some vitamin A, vitamin E, choline, betaine, omega-3 and omega-6.

  USES: Large globe artichokes are frequently prepared by removing all but 5–10 mm of the stem. To remove thorns, which may interfere with eating, around a quarter of each scale can be cut off. To cook, the artichoke is boiled or steamed. A cooked, unseasoned artichoke has a delicate flavour. Salt may be added to the water if boiling artichokes. Placing them in water slightly acidified with vinegar or lemon juice can prevent the discoloration.

  NUTRITION FACTS	1 medium artichoke (120 g)	DV
  Calories	63.6
  Carbohydrates	14.3 g
  Protein	3.5 g
  Fat	0.4 g
  Fiber	10.3 g
  Folate	107 mcg	27%
  Vitamin K	17.8 mcg	22%
  Vitamin C	8.9 mg	15%
  Magnesium	50.4 mg	13%
  Manganese	0.3 mg	13%
  Potassium	343 mg	10%
  Phosphorus	87.6 mg	9%
  Copper	0.2 mg	8%
  Niacin	1.3 mg	7%
  Riboflavin	0.1 mg	6%
  Vitamin B6	0.1 mg	5%
  Thiamine	0.1 mg	4%
  Iron	0.7 mg	4%
  Pantothenic acid	0.3 mg	3%
  Calcium	25.2 mg	3%
  Zinc	0.5 mg	3%

  Sources: Wikipedia / Dr. Axe

  Posted in FOODS | Tagged alcachofa, artichoke, french artichoke, green artichoke, thistle

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• Information about nutrition is confusing. My mission is to collect the best I can find and organize it for easy reference. I am not an expert, but I will help you find one!

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• Recent Posts

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  • CAULIFLOWER and Garlic No-Oil Sauté Recipe February 12, 2020
  • Asparagus (Espárragos) FACTS February 11, 2020
  • HABITS, NOT RULES February 7, 2020
  • Cauliflower (Coliflor) FACTS February 7, 2020
  • Traditional Mexican GUACAMOLE Recipe February 5, 2020
  • Avocado (Aguacate) FACTS February 5, 2020
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