Fruit and Stuff

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.

  RECIPE

  Sauteed 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

  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.

  RECIPE

  Fried 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)

  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%

  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.

  RECIPE

  Ten-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

  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.

  RECIPE

  Brussels 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

  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

  Posted in FOOD FACTS | Tagged Brazil nut, healthy fats, nuez de Brasil, selenium

• 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.

• Follow Blog via Email

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

  Email Address:

  Follow

• 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