Fruit and Stuff

Category: FOOD FACTS

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  *fennel / hinojo

  Posted at 9:14 am by Mary Ann Lesh

  Aug 30th

  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. Fennel and fennel seeds have many health benefits and may provide antioxidant, anti-inflammatory, and antibacterial effects.

  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

  Posted in FOOD FACTS | Tagged hinojo, manganese, vitamin C
• 

  *epazote / epazote

  Posted at 1:32 pm by Mary Ann Lesh

  Aug 10th

  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 even 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

  Posted in FOOD FACTS | Tagged epazote, folates, iron, magnesium, manganese, wormseed
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  *endive / endibia

  Posted at 1:02 pm by Mary Ann Lesh

  Jul 22nd

  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:

  • Curly endive (Cichorium endivia var. crispum) has a bitter flavor and curly leaves. It is also known as frisée or chicory.
  • Belgian endive (Cichorium intybus var. foliosum Endive) has pale yellow leaves and is moderately bitter. Red endive, or radicchio, has more of a reddish hue.
  • Broad-leafed endive (Cichorium endivia var. latifolium) belongs to the same genus and species as curly endive, but it’s slightly less bitter than the other two varieties. It’s also sometimes referred to as escarole.

  Endive is a good source of fiber and is rich in antioxidants. 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

  Posted in FOOD FACTS | Tagged curly endive, endibia, endive, fiber, vitamin K
• 

  *eggplant / berenjena

  Posted at 3:03 pm by Mary Ann Lesh

  Jul 14th

  Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds and grow from a flowering plant, they are actually a fruit. There are many varieties. Eggplants with a deep purple skin are most common, but they can be red, green or even black. Eggplant is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits, such as reducing the risk of heart disease, and helping with blood sugar control and weight loss.

  1 cup (82 g) eggplant
  calories 20
  carbohydrates 5 g
  protein 1 g
  fiber 3 g
  manganese 10% RDI
  folate 5% RDI
  potassium 5% RDI
  vitamin C 3% RDI
  vitamin K 4% RDI

  Posted in FOOD FACTS | Tagged aubergine, berenjena, blood sugar control, eggplant, heart health, low-calorie
• 

  *dragon fruit / pitahaya

  Posted at 11:27 am by Mary Ann Lesh

  Jul 6th

  Dragon fruit, native to southern Mexico and Central America, grows on the Hylocereus cactus, whose flowers open only at night. The two most common types have bright red skin with green scales that resemble a dragon. The most widely available variety has white pulp with black seeds, though a less common type with red pulp and black seeds exists as well. Another variety — referred to as yellow dragon fruit — has yellow skin and white pulp with black seeds. Dragon fruit may look exotic, but its flavors are similar to other fruits. Its taste has been described as a slightly sweet cross between a kiwi and a pear.

  3.5 oz (100 g) dragon fruit
  calories 161
  carbohydrates 13 g
  protein 1.2 g
  fiber 3 g
  iron 4% RDI
  magnesium 10% RDI
  vitamin C 3% RDI

  Posted in FOOD FACTS | Tagged dragon fruit, magnesium, pitahaya, pitya
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  *clove / clavo de olor

  Posted at 11:46 pm by Mary Ann Lesh

  Jul 5th

  Cloves are the flower buds of the clove tree, an evergreen also known as Syzygium aromaticum. Found in both whole and ground forms. Cloves are best known as a sweet and aromatic spice in baked goods and in Indian cuisine. Even in small amounts, they are a good source of manganese. Animal studies have found that the compounds in cloves may support liver health and help stabilize blood sugar levels. However, for medicinal purposes, cloves are used in larger amounts, which can cause undesirable side effects. You should consult a medical professional before using cloves in large doses.

  1 tsp (2 g) cloves
  calories 6
  carbohydrates 1 g
  fiber 1 g
  manganese 55% DV
  vitamin K 2% DV

  Posted in FOOD FACTS | Tagged clavo de olor, cloves, manganese, SPICE
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  *cinnamon / canela

  Posted at 3:38 pm by Mary Ann Lesh

  Jun 30th

  Cinnamon is obtained from the inner bark of several tree species from the genus Cinnamomum. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of foods. The aroma and flavour of cinnamon derive from its essential oil and principal component, cinnamaldehyde.

  Cinnamon is not only delicious, it has many reported health benefits. However, if you are using cinnamon for medicinal purposes, it should be Ceylon cinnamon, not Cassia, which is the common variety sold in grocery stores. Cassia cinnamon in large doses may have detrimental effects on health. You can use any kind of cinnamon in small amounts for cooking, but for therapeutic use, you should consult a health provider and make sure you purchase Ceylon cinnamon from a reliable source.

  healthline

  Posted in FOOD FACTS | Tagged cassia cinnamon, ceylon cinnamon, cinnamon
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  *almond / almendra

  Posted at 11:00 am by Mary Ann Lesh

  Jun 24th

  Almond 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.

  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

  Posted in FOOD FACTS | Tagged almendra, almond, vitamin e
• 

  *dates / dátiles

  Posted at 8:58 am by Mary Ann Lesh

  Apr 5th

  Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm has existed for at least 50 million years. Although they are high in calories, they are an excellent substitute for the empty calories of refined sugar because of their nutritional benefits. Deglet Noor dates are the most common variety seen in the West, but Medjool dates, which are sweeter and softer, are frequently recommended in recipes. They are more expensive and may be harder to find. They are similar in nutritional content.

  Nutrition: 3.5 oz (100 g) dried pitted dates
  calories 277 carbohydrates 75 g copper 18% RDI fiber 7 g iron 5% DV magnesium 14% RDI manganese 15% RDI potassium 20% RDI protein 2 g vitamin B6 12% RDI

  Posted in FOOD FACTS | Tagged dates, Deglet Noor, Medjool, potassium, vitamin B6
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  *cumin / comino

  Posted at 3:34 pm by Mary Ann Lesh

  Feb 12th

  Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value in 100 g), thiamine, magnesium, and manganese, but it is used in tiny quntities (less than 1/2 teaspoon in a typical recipe). Although cumin is thought to have uses in traditional medicine, there is no high-quality evidence that it is safe or effective as a therapeutic agent. It is, however, indispensable in many Mexican dishes and other international cuisines.

  Posted in FOOD FACTS | Tagged comino, cumin, Mexican cuisine, spices

• 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.

• Recent Posts

  • ~Zucchini Sauté with Fennel Seeds August 31, 2021
  • *fennel / hinojo August 30, 2021
  • *epazote / epazote August 10, 2021
  • *endive / endibia July 22, 2021
  • ~Eggplant Fries July 14, 2021
  • *eggplant / berenjena July 14, 2021
  • *dragon fruit / pitahaya July 6, 2021
  • *clove / clavo de olor July 5, 2021
  • #manganese July 5, 2021
  • *cinnamon / canela June 30, 2021

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