Author: Mary Ann Lesh

I have been a teacher, university administrator, and translator in Mexico, Texas, and Massachusetts. I have traveled in Central and South America, Europe, Asia, the United States and Mexico. I grew up in Texas. I have degrees in English, journalism, and education and additional courses in Spanish literature, French, Portuguese, translation studies, and website design. I live in Cancun, Mexico.

RECIPE ~ Oatmeal Cookies

These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see the Vegan Options for Baking page.

NUTRIENT ~ Chromium

Chromium is an essential mineral that the body needs in trace amounts. Whole grains, broccoli, apples, bananas, and brewer’s yeast.

NUTRIENT ~ Zinc

Zinc is an essetial nutrient that aids growth and immune function and reduces inflammatio.

PLANT FOOD FACTS ~ Arugula

This delicious green is nutrient-dense, high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat while high in calcium, potassium, folate, Vitamin C and Vitamin K.

NUTRIENT ~ Protein

Proteins are a macronutrient that the cells in your body use for structure. Protein is very important for building tissues, such as muscle.

NUTRIENT ~ Folate (Vitamin B9)

Folate is an essential B vitamin (B9) needed for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.

PLANT FOOD FACTS ~ Green Bean

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber. They have nutritional benefits similar to snap peas and okra. There are more than 130 varieties of green beans. Fresh green beans are a better choice than canned, which contain large amounts of sodium. Before eating the canned variety, you should rinse them thoroughly.

NUTRIENT ~ Pantothenic Acid (Vitamin B5)

Benefits and Plant Food Sources
Vitamin B5, also called pantothenic acid, is needed for making blood cells, and it helps convert the food into energy. B vitamins are also needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red blood cells, which carry oxygen throughout the body; and making sex and stress-related hormones in the adrenal glands.