One cup of chayote provides 31% of daily folate requirements and 17% of Vitamin C.
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
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 aslimabeans, 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 Decongest and disinfect lungs Prevent anemia Improve memory and brain function Combat arthritis Improve glucose metabolism and prevent diabetes.
Nutrient-rich celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.
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
Cashews pack 67% of the daily copper requirement, needed to form red blood cells.
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
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.
Thecarrot (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.
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
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.
Cabbage(español: col, repollo) (comprising several cultivars of Brassicaoleracea) is a leafy green, red (purple), or white (pale green) biennialplant 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.
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)
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%
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.
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.