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  • Category: FOOD FACTS

    • cherry facts

      Posted at 12:50 pm by Mary Ann Lesh
      Jan 19th

      Cherry (español: cereza) is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers. Phytochemicals protect against certain enzymes that can lead to inflammation. This can help reduce arthritis pain. Cherries are a good source of vitamin C and potassium. Potassium can reduce the risk of hypertension and stroke, and cherries have more per serving than strawberries or apples. Compared to sweet cherries, raw sour cherries contain 50% more vitamin C per 100 g (12% DV) and about 20 times more vitamin A (8% DV). These values are for raw sour cherries:

      Nutrition Facts: 3.5 oz raw sour cherries (100 g)
      calories 50
      calcium 2% DV
      carbohydrates 12.2 g
      choline 1% DV
      fat 0.3 g
      fiber 1.6 g
      folate 2% DV
      iron 2% DV
      magnesium 3% DV
      manganese 5% DV
      niacin 3% DV
      pantothenic acid 3% DV
      phosphorous 2% DV
      potassium 4% DV
      protein 1 g
      riboflavin 3% DV
      sugar 8.5 g
      thiamine 3% DV
      zinc 1% DV
      vitamin A 8% DV
      vitamin B6 3% DV
      vitamin C 12% DV
      vitamin K 2% DV
      SOURCES: WIKIPEDIA / HEALTHLINE
      Posted in FOOD FACTS | Tagged arthritis, beta-Carotene, cherry, hypertension, inflammation, potassium, sour cherry, stroke, vitamin a, vitamin C
    • cilantro / coriander facts

      Posted at 11:42 am by Mary Ann Lesh
      Jan 18th

      Coriander (español: cilantro) (Coriandrum sativum), also known as Chinese parsley or cilantro, is related to parsley, carrots, and celery. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most used in cooking. It may help lower blood sugar, fight infections, and promote heart, brain, skin, and digestive health. In the United States, Coriandrum sativum seeds are called coriander, while its leaves are called cilantro. Coriander seeds, extract, and oils may all help lower blood sugar. Animal studies suggest that coriander seeds reduce blood sugar by promoting enzyme activity that helps remove sugar from the blood. Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Many brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis, are associated with inflammation. Coriander contains antimicrobial compounds that may help fight certain infections and foodborne illnesses. Dodecenal, a compound in coriander, may fight bacteria like Salmonella, which can cause life-threatening food poisoning.

      Nutrition Facts: 3.5 oz of cilantro (100 g)
      calories 23
      calcium 7% DV
      carbohydrates 3.67 g
      fat 0.52 g
      fiber 2.8 g
      folate 16% DV
      iron 14% DV
      magnesium 7% DV
      manganese 20% DV
      niacin 7% DV
      pantothenic acid 11% DV
      phosphorous 7% DV
      potassium 11% DV
      protein 2.13 g
      riboflavin 14% DV
      sodium 3% DV
      sugar 0.87 g
      thiamine 6% DV
      zinc 5% DV
      vitamin A 42% DV
      vitamin B6 11% DV
      vitamin C 33% DV
      vitamin E 17% DV
      vitamin K 295% DV
      SOURCES: HEALTHLINE / WIKIPEDIA

      Posted in FOOD FACTS | Tagged antimicrobial, blood sugar control, cilantro, coriander, vitamin a, vitamin K
    • chayote facts

      Posted at 10:58 am by Mary Ann Lesh
      Jan 17th

      Chayote (español: chayote) (Sechium edule) is a type of squash that belongs to the gourd family. Chayote is green and pear-shaped with a white inner flesh that is mild, sweet, juicy and crisp. It is loaded with B vitamins, potassium and vitamin C. The chayote plant is perennial and native to the tropics of the Western Hemisphere. Chayote is available year-round but its peak season is fall. Extracts of chayote leaf, stem and seed have antimicrobial benefits against strains of bacteria, even some that are antibiotic-resistant. Chayote is rich in folate, a B vitamin essential to cell division and DNA formation. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida.

      Nutrition Facts: 1 cup of chayote
      calories 25
      carbohydrates 6 g
      fat 0 g
      fiber 2.2 g
      folate 31% DV
      magnesium 4% DV
      manganese 12% DV
      niacin 3% DV
      potassium 5% DV
      protein 1.1 g
      sugar 2.2 g
      zinc 7% DV
      vitamin B6 5% DV
      vitamin C 17% DV
      vitamin K 7% DV
      SOURCES: DR. AXE
      Posted in FOOD FACTS | Tagged antimicrobial, chayote, fiber, folate, vitamin C
    • chaya facts

      Posted at 10:53 am by Mary Ann Lesh
      Jan 16th

      The scientific name of chaya (español: chaya) is cnidoscolus aconitifolius. It is known as Chaya or Mayan Tree Spinach. It is a large fast-growing perennial shrub that is believed to have originated on the Yucatan peninsula. Chaya can be cooked just like spinach, and is an excellent addition to a stir-fry. in stir-fries! It is high in protein, vitamins, calcium, iron and antioxidants. The leaves must be cooked; raw leaves are toxic. In folk medicine, chaya is recommended for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems. Chaya shoots and leaves serve as a laxative, diuretic, and circulation stimulant. They are used to improve digestion, to stimulate lactation, and to harden the fingernails. Like most food plants such as lima beans, cassava, and many leafy vegetables, the leaves contain hydrocyanic glycosides, a toxic compound easily destroyed by cooking. Even though some people eat raw chaya leaves, it is risky to do so.

      Chaya is believed to have these and other health benefits:
      Improve blood circulation
      Aid digestion
      Improve vision
      Help lower cholesterol
      Help reduce weight
      Prevent coughs
      Increase calcium
      Deconges and disinfect lungs
      Prevent anemia
      Improve memory and brain function
      Combat arthritis
      Improve glucose metabolism and prevent diabetes.
      SOURCES: HEALTH BENEFITS TIMES
      Posted in FOOD FACTS | Tagged chaya, circulation, diabetes prevention, digestion, iron, maya tree spinach, protein, Yucatan peninsula
    • celery facts

      Posted at 11:13 am by Mary Ann Lesh
      Jan 15th

      Celery (español: apio) has the scientific name Apium graveolens. is a vegetable in the plant family called Apiaceae. Celery stalks are the best-known part of this plant, but the green leaves and seeds are edible and beneficial too. Celery seeds are known to help lower inflammation and fight bacterial infections. Celery is high in antioxidants, beneficial enzymes, fiber, vitamins, minerals, flavonoids and polyphenols. Celery supports liver, skin, eye and digestive health. Parts of this vegetable were administered in folk medicine as natural anti-hypertensive agents. Recent pharmacological studies have demonstrated antioxidant and anti-inflammatory activities. Celery acts as a natural detox tonic that may prevent sickness because of its hydrating qualities and high nutritional content.

      Nutrition Facts: 1 cup chopped raw celery (100 g)
      calories 16.2
      carbohydrates 3.5 g
      calcium 4% DV
      fat 0.2 g
      fiber 1.6 g
      folate 9% DV
      magnesium 3% DV
      manganese 5% DV
      potassium 8% DV
      protein 0.7 g
      riboflavin 3% DV
      vitamin A 9% DV
      vitamin B6 4% DV
      vitamin C 5% DV
      vitamin K 37% DV
      SOURCES: DR. AXE
      Posted in FOOD FACTS | Tagged anti-hypertensive, anti-inflammatory, antioxidant, celery, celery seeds, natural detox, vitamin K
    • cashew facts

      Posted at 2:50 pm by Mary Ann Lesh
      Jan 13th

      Cashews (español: marañón) are commonly referred to as nuts, but they are really seeds, native to Brazil but grown in many other warm climates nowadays. They are rich in nutrients and are reported to help with weight loss, blood sugar control, and a healthy heart.

      Nutrition Facts: 1 ounce (28 g) of unroasted, unsalted cashews
      calories 157
      carbohydrates 9 g
      copper 67% DV
      fat 12 g
      fiber 1 g
      iron 11% DV
      magnesium 20% DV
      manganese 20% DV
      phosphorous 13% DV
      protein 5 g
      selenium 10% DV
      thiamine 10% DV
      zinc 15% DV
      vitamin B6 7% DV
      vitamin K 8% DV
      SOURCES: HEALTHLINE
      Posted in FOOD FACTS | Tagged cashews, nuts, protein source, seeds, vitamin B6, vitamin K
    • almond facts

      Posted at 8:28 am by Mary Ann Lesh
      Dec 29th

      Almond (español: almendra) is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.

      RECIPES:Almond MilkAlmond Herbed Cheese
      Nutrition Facts: 1 ounce (28 g) almonds
      calories 161
      carbohydrates 2.5 g
      fat 14 g (9 g monounsaturated)

      fiber 3.5 g
      magnesium 20% RDI
      manganese 32% RDI

      vitamin E 37% RDI
      Sources: Wikipedia / healthline
      Posted in FOOD FACTS | Tagged alpha carotene, antioxidants, beta carotene, carrot, vitamin a, vitamin K
    • carrot facts

      Posted at 4:05 pm by Mary Ann Lesh
      Oct 25th

      The carrot (español: zanahoria) is an humble root vegetable favored by Bugs Bunny and generations of parents. You can eat carrots raw or cooked. They are weight-loss-friendly and have been linked to lower cholesterol levels and improved eye health. Carotene antioxidants have been linked to a reduced risk of cancer. Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

      RECIPESCARROT GINGER SOUP
      Nutrition Facts: 1 medium raw carrot (60 g)
      alpha carotene 2,120 mcg
      beta carotene 5,055 mcg
      calcium 20.1 mg
      calories 25
      carbohydrates 5.8 g
      copper 18% DV
      fiber 1.7 g
      folate 11.6 mcg
      iron 15% DV
      magnesium 30% DV
      vitamin A 509 mcg
      vitamin E 0.4 mg
      vitamin K 8.1 mcg
      Sources: Healthline / Medical News Today
      Posted in FOOD FACTS | Tagged alpha carotene, antioxidants, beta carotene, carrot, vitamin a, vitamin K
    • 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
    • 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
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    • 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.

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  • Authors

    • Mary Ann Lesh
      • cherry jam recipe
      • cherry facts
      • banana oatmeal chia cookie recipe
      • cilantro / coriander facts
      • chayote facts

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