Broccoli, cabbage, potatoes, mushrooms, nuts, beans, peas, and lentils are rich in Vitamin B5. Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert 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.
Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. It may have some powerful health benefits, including weight loss and a reduced risk of heart disease. In addition to the nutrients listed here, grapefruit is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.
| 1/2 MEDIUM GRAPEFRUIT | |
|---|---|
| calories | 52 |
| carbohydrates | 13 g |
| protein | 1 g |
| fiber | 2 g |
| folate | 4% RDI |
| magnesium | 3% RDI |
| potassium | 5% RDI |
| thiamine | 4 % RDI |
| vitamin A | 28% RDI |
| vitamin C | 64% RDI |
Leafy green vegetables are among the plant foods rich in Vitamin K. Vitamin K helps make proteins needed for blood clotting and building bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. Vitamin K is found throughout the body including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool. Because of this, it rarely reaches toxic levels in the body even with high intakes, as may sometimes occur with other fat-soluble vitamins. Because vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. So, drizzle some olive oil or add diced avocado to your favorite leafy green salad!
Antibiotics may decrease vitamin K levels, especially if taken for more than a few weeks. People who have a poor appetite while using long-term antibiotics may be at greater risk for a deficiency, and may benefit from a vitamin K supplement. People who are taking blood-thinners, such as warfarin (Coumadin), should avoid suddenly beginning to eat more or fewer foods containing vitamin K, as this vitamin plays a vital role in blood clotting.
Vitamin K deficiency in adults is rare, but may occur in people taking medications. Newborns are sometimes deficient because vitamin K does not cross the placenta, and breast milk contains a low amount. The limited amount of blood clotting proteins at birth increases the risk of bleeding in infants if they are not given vitamin K supplements.
AI: An “adequate intake” (AI) is used when there is not enough evidence to establish a Recommended Dietary Allowance (RDA). The AI amount is estimated to ensure nutritional adequacy. For adults 19 years and older, the AI for vitamin K is 120 micrograms (mcg) daily for men and 90 mcg for women and for those who are pregnant or lactating.
| PHYLLIQUINONE | MENAQUINONE |
|---|---|
| collard greens | natto: fermented soybeans |
| turnip greens | |
| kale | |
| spinach | |
| broccoli | |
| brussels sprouts | |
| cabbage | |
| lettuce | |
| soybean oil | |
| canola oil |
| PREPARATION | INGREDIENTS |
|---|---|
| PREP 5 min | 2 c GREEN GRAPES, |
| COOK 0 | HONEY, TO TASTE |
| BLENDER | 1 tsp LEMON ZEST |
| SERVES 4 | 1 tsp LEMON JUICE |
| INSTRUCTIONS |
| Freeze fresh GRAPES. Combine in blender with HONEY, LEMON ZEST, and LEMON JUICE. Blend until smooth. |
Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking. There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.
| 1 CUP (151 G) GRAPES | |
|---|---|
| calories | 104 |
| carbohydrates | 27.3 g |
| fiber | 1.4 g |
| copper | 10% RDI |
| manganese | 5 % RDI |
| potassium | 8% RDI |
| riboflavin | 6% RDI |
| thiamine | 7% RDI |
| vitamin B6 | 6% RDI |
| vitamin C | 27% RDI |
| vitamin K | 28% RDI |
Ginger is the spicy root of the flowering plant Zingiber officinale. It is used to season many kinds of food, and it also has a long history as a folk medicine treatment for multiple ailments. The edible portion of the thick root, called a rhizome, is available in the produce section of most grocery stores. Dried and ground ginger can also commonly be found in the herbs and spices aisle.
Research suggests that eating ginger provides multiple health benefits, inculding nausea relief, pain relief, and blood sugar management. The health benefits of ginger are mainly attributed to its phenolic compounds, such as gingerols and shogaols. Ginger possesses multiple biological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, neuroprotective, cardiovascular protective, respiratory protective, antiobesity, antidiabetic, antinausea, and antiemetic activities.
Source: NIH
Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle. Both too much and too little copper can affect how the brain works. The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults. The upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. An intake above this level could be toxic. Both copper deficiency and copper toxicity are rare in the United States (U.S).
The fig–ficus carica–is a unique fruit with pink flesh full of tiny seeds and an edible purple or green peel. Figs may promote healthy digestion, decrease your risk of heart disease, and help manage blood sugar levels. Fresh figs are low in calories and contain a variety of vitamins and minerals. However, dried figs are high in sugar and calories. Figs are particularly rich in copper, a vital mineral that is involved in metabolism and energy production, and vitamin B6, which plays an important role in brain health .
| 1 SMALL (40 G) fresh fig | |
|---|---|
| calories | 30 |
| carbohydrates | 8 g |
| fiber | 1 g |
| copper | 3% DV |
| magnesium | 2% DV |
| potassium | 2% DV |
| riboflavin 2% DV | |
| thiamine 2% DV | |
| vitamin B6 3% DV | |
| vitamin K 2% DV |
(Spanish: garbanzo) The different types or chickpea are known as gram or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, chana, and chole. Chickpeas are tasty when cooked and seasoned simply, but they can also be used in a variety of combinations and in substitutes for meat and cheese. They are the base of hummus and felafel.
| Nutrition: 1 ounce (28 g) cooked chickpeas | |
|---|---|
| calories | 46 |
| carbohydrates | 8 g |
| copper | 5% DV |
| fat | 8 g |
| fiber | 2 g |
| folate | 12% DV |
| iron | 4% DV |
| manganese | 14% DV |
| phosphorous | 5% DV |
Books, videos, magazines, and blogs about plant-based living are so plentiful that they can be overwhelming and confusing. Here are a few that I have found helpful.
This article from Plant Based News summarizes the pros and cons of raw vegan eating plans.
VIDEOS
Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.
| PREPARATION | INGREDIENTS |
|---|---|
| PREP 15 min | 1 c COOKED CHICKPEAS |
| COOK 10 min MEDIUM HEAT | 1 tsp MEAT SEASONING |
| FOOD PROCESSOR / NON-STICK SKILLET | 1 CLOVE GARLIC |
| SERVES 2 | 1/4 c ONION, COARSELY CHOPPED |
| 1 Tbsp CHIA SEED, SOAKED 30 minutes in 1/2 c WATER |
| INSTRUCTIONS |
| 1. Place CHICKPEAS, CHIA mixture, MEAT SEASONING, GARLIC, and ONION in food processor and mix until chickpeas have the desired consistency. (I like mine chopped coarsely to give the croquettes texture.) |
| 2. Taste the mixture for salt and seasoning. |
| 3. Stir in the CORN MEAL and shape the mixture into patties. Dip the patties into additional CORN MEAL before frying. |
| 4. Place the patties into the preheated skillet and fry over medium heat. Turn until both sides are crisp and golden brown. |
| PREPARATION | INGREDIENTS |
|---|---|
| PREP 15 min | 1 c CHICKPEAS, COOKED AND DRAINED |
| COOK 0 min | 1/4 c TAHINI |
| NEED FOOD PROCESSOR | 2 Tbsp OLIVE OIL |
| MAKES 1 1/2 CUPS | 1 CLOVE GARLIC |
| 2 Tbsp LEMON JUICE | |
| TO TASTE: SALT, PEPPER, CUMIN | |
| GARNISH: PAPRIKA |
| INSTRUCTIONS |
|---|
| 1. Place all ingredients in food processor and blend until creamy. |
| 2. Garnish with PAPRIKA. |
Beet greens, lima beans, bake potato and yams are rich in potassium. Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to steam, bake or stir-fry vegetables. Food processing reduces the amount of potassium in many foods and a diet high in processed foods and low in fresh fruits and vegetables is often lacking in potassium. The recommended daily amount of potassium for an adut is 4,700 milligrams, so it is important to include potassium-rich foods in daily meals.
| Plant food sources of potassium | mg of potassium |
|---|---|
| 1/2 cup beet greens, cooked | 655 |
| 1/2 cup lima beans, cooked | 485 |
| 1/2 medium baked potato with skin | 463 |
| 1/2 cup yam, cooked | 456 |
| 1/2 cup acorn squash, cooked | 448 |
| 1/2 cup spinach, cooked | 420 |
| 1/2 cup portabella mushrooms, cooked | 265 |
| 1/2 cup prune juice | 354 |
| 1/2 cup kiwi | 281 |
| 1/2 cup orange juice | 258 |
| 1/2 cup apricots | 201 |
| 1/2 ounce pistachios | 143 |
| 1/2 cup unsweetened coconut water | 198 |
(Spanish: ajo) Garlic is a bulbous flowering plant in the genus Allium. Its close relatives include the onion, shallot, leek, chive, Welsh onion and Chinese onion. It is native to Central Asia and northeastern Iran and has long been a common seasoning all over the world. It has been consumed for several thousand years. It was known in ancient Egypt. It has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.
| 1 clove (3 g) garlic | |
|---|---|
| calories | 4.5 |
| carbohydrates | 1 g |
| protein | 0.2 g |
| fiber | 0.06 g |
| vitamin B6 | 2% DV |
| mangnese | 2% DV |
| selenium | 1% DV |
| vitamin C | 1% DV |
Zucchini is a tasty addition to any meal. Crushed fennel seeds, red onion, garlic, and balsamic vinegar add nutritional value and taste to this simple dish.
| PREPARATION | INGREDIENTS |
|---|---|
| PREP 20 min | 2 MEDIUM ZUCCHINIS, THINLY SLICED |
| COOK 7 min, medium heat | 1 tsp FENNEL SEED, COARSELY CRUSHED |
| NEED: NON-STICK SKILLET | 1/2 RED ONION, DICED |
| SERVES 4 | 1 CLOVE GARLIC, PEELED |
| 1 Tbsp WHITE BALSAMIC VINEGAR | |
| 1 Tbsp VEGETABLE BROTH |
| INSTRUCTIONS |
|---|
| 1. Heat VEGETABLE BROTH in non-stick skillet. Add ONION and GARLIC. Saute lightly until onion is soft |
| 2. Add FENNEL SEED and ZUCCHINIS. Cook for about 5 minutes, until zucchini has desired texture. |
| 3. Stir in WHITE BALSAMIC VINEGAR and add SALT and FRESH-CRACKED PEPPER to taste. |
Fennel is a flavorful herb. The plants are green and white, with feathery leaves and yellow flowers. Both the crunchy bulb and the seeds of the fennel plant have a mild, licorice-like flavor. The flavor of the seeds is stronger because of their essential oils.
| Nutrient | 1 cup (87 g) raw fennel bulb |
|---|---|
| calories | 27 |
| fiber | 3 grams |
| calcium | 3% RDI |
| iron | 4% RDI |
| magnesium | 4% RDI |
| manganese | 7% RDI |
| potassium | 8% RDI |
| vitamin C | 12% RDI |
| 1 Tbsp (6 g) dried fennel seed | |
| calories | 20 |
| fiber | 2 grams |
| calcium | 5% RDI |
| iron | 6% RDI |
| magnesium | 5% RDI |
| manganese | 17% RDI |
| potassium | 2% RDI |
| vitamin C | 1% RDI |
Epazote is a herb used in Mesoamerican cooking since long before the Spanish conquest. Its strong musky flavor is appealing, but it also has a number of nutritional and medicinal benefits. It should be used in small quantities and is not recommended for pregnant women and nursing mothers. It aids in digestion and contains anti-oxidants. It is often added to beans and corn dishes. It belongs to the Amaranthaceae family of herbs and vegetables, which includes amaranth, spinach, quinoa, and beets. The scientific name is Chenopodium ambrosioides. It is sometimes called wormseed or Mexican tea.
| 3.5 oz (100 g) epazote |
|---|
| calories 32 |
| carbohydrates 7.44 g |
| fiber 3.8 g |
| calcium 27.5% RDA |
| copper 21% RDA |
| folates 54% RDA |
| iron 24.5% RDA |
| magnesium 30% RDA |
| manganese 135% RDA |
| phosphorous 12% RDA |
| potassium 10% RDA |
| riboflavin 27% RDA |
| vitamin C 6% RDA |
| zinc 12% RDA |
Endive (pronounced in-dive or ahn-deev) is a leafy vegetable in the chicory root family. It has a crisp, crunchy texture and a slightly bitter taste. It can be used raw or cooked. There are three main types:
It contains 72 per cent of the RDI of vitamin K in a 1/2 cup serving. Vitamin K is important for bone health and bone metabolism, reducing the risk of fractures and bone loss.
| 1/2 cup (25 g) chopped raw endive |
|---|
| calories 4 |
| carbohydrates 0.8 g |
| protein 0.3 g |
| fiber 0.8 g |
| folate 9% DV |
| manganese 5% DV |
| vitamin A 11% DV |
| vitamin K 72% DV |
Eggplant fries can also be baked without oil. Preheat oven to 400º and bake until they are golden brown. I like to dip these in my favorite salad dressing. They are a delicious side or a healthy snack.
| PREPARATION | INGREDIENTS |
|---|---|
| PREP 20 min | 2 MEDIUM EGGPLANTS, SLICED, SALTED, AND RINSED |
| COOK 15 min MEDIUM HEAT | 1 Tbsp CHIA, SOAKED IN 2 Tbsp WATER FOR 30 MINUTES |
| NON-STICK SKILLET | 1 c CORN MEAL |
| SERVES 4 | 1 Tbsp ITALIAN SEASONING |
| 2 Tbsp OLIVE OIL |
| INSTRUCTIONS |
|---|
| 1. Whisk CORN MEAL with SALT and ITALIAN SEASONING |
| 2. Dip EGGPLANT slices in CORN MEAL, then CHIA mixture, then CORN MEAL again |
| 3. Place in preheated skillet with OLIVE OIL |
| 4. Fry on medium heat, turning once, until both sides are golden brown |
Fruit & Stuff 
You must be logged in to post a comment.