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Posted in PLANT FOOD FACTS

Kale Facts

Posted on by Mary Ann Lesh
A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.

Kale (Spanish: col rizada) is a green, leafy, cruciferous vegetable that is rich in nutrients. A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement. Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes. Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients.

1 cup of boiled unsalted kaleamountADULT DAILY REQUIREMENT
CARBOHYDRATE6.3 g130 g
CALORIES42.51,800-3,000
FIBER4.7 g22.4-33.6 g
PROTEIN3.5 g46-56 g
CALCIUM177 mg1,000-1,200 mg
COPPER0.8 mg900 mg
IRON1.0 mg8-18 mg
MAGNESIUM29.5 mg320-420 mg
MANGANESE0.6 mg18-2,3
PHOSPHOROUS49.6 mg700 mg
POTASSIUM170 mg4,700 mg
SELENIUM1.1 mcg55 mcg
SODIUM18.9 mg2,300 mg
ZINC0.3 mg8-11 mg
VITAMIN A (RETINOL)172 mcg700-900 mcg
VITAMIN B9 (FOLATE)76.7 mcg400 mcg
VITAMIN C21 mg75-90 mg
VITAMIN E1.9 mg15 mg
VITAMIN K494 mcg90-120 mcg
Sources: Medical News Today
Posted in NUTRIENTS

Vitamin B 12

Posted on by Mary Ann Lesh

What does Vitamin B 12 do?
Vitamin B12 supports the function of your nerve cells and is needed for red blood cell formation and DNA synthesis. It may benefit health in various ways, such as preventing major birth defects, supporting bone and eye health, and maintaining healthy skin and hair.

How much do I need?
For most adults, the recommended dietary allowance (RDA) is 2.4 micrograms (mcg), though it’s higher for people who are pregnant or nursing.

Are supplements recommended?
Most people in developed countries get enough from the consumption of meat or foods with animal sources, but a high percentage of deficiency disorders have been observed in those who do not consume meat and who do not take a Vitamin B12 supplement. There are no plant-based sources of Vitamin B12. A daily or weekly supplement is the best way to avoid the very serious consequences of Vitamin B12 deficiency. Some vegan food products, such as nutritional yeast, may be fortified with Vitamin B12, but I prefer to be sure I’m covered by taking a daily supplement. Deficiency symptoms may take five years or more to develop in adults. Vitamin B12 is the only vitamin that cannot be sourced from a whole-food plant-based diet. If you are following or considering a vegan or vegetarian eating plan, I sincerely recommend that you read the article at this link on the importance of vitamin B12. Vitamin B12: Your Key Facts (The Vegan Society)

What are some good plant food sources of Vitamin B 12?
There are no plant-based sources of Vitamin B12.

Source: healthline

Posted in PLANT FOOD FACTS

Jicama Facts

Posted on by Mary Ann Lesh
One cup of jicama provides 44% of the recommended daily intake of Vitamin C.

Jicama is the root of a plant that produces beans, but the beans of the jicama plant are toxic. It has a papery golden-brown skin and a starchy white interior. Its flesh is juicy and crunchy, with a slightly sweet and nutty flavor. Some think it tastes like a cross between a potato and a pear. Others compare it to a water chestnut. With its mild taste and crunchy texture, it is an excellent addition to any salad.

Jicama originated in Mexico and is still a favorite snack all over the country. Other names for jicama include yam bean, Mexican potato, Mexican water chestnut and Chinese turnip. In Mexico, it is sold from street stands or prepared at home, slathered in lime juice and salt, usually with a lot of chili powder.

1 cup (130 g) of jicamacontains
CARBOHYDRATE12 g
CALORIES49
FAT0.1 g
FIBER6.4 g
PROTEIN1 g
IRON4% RDI
MAGNESIUM4% RDI
MANGANESE4% RDI
POTASSIUM6% RDI
VITAMIN B9 (FOLATE)4% RDI
VITAMIN C44% RDI
Sources: Healthline
Posted in RECIPES

Oatmeal Cookies

Posted on by Mary Ann Lesh
These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see Vegan Options.

PREP 20 min / TEMP 375 F (190 C) / MAKES 12

  • INGREDIENTS
    • 1/2 c OIL
    • 1 c SUGAR*
    • 1 EGG*
    • 1/2 tsp VANILLA
    • 3/4 c FLOUR*
    • 1/2 tsp BAKING SODA
    • 1 1/2 c UNCOOKED OATMEAL
    • OPTIONAL: 1/2 c RAISINS, 1/2 c PECANS, 1/4 tsp CLOVES, 1/4 tsp GINGER, 1/4 tsp ALLSPICE, 1/4 tsp NUTMEG
  • DIRECTIONS
    1. Cream OIL and SUGAR, add EGG and VANILLA; mix well
    2. Whisk FLOUR, BAKING SODA, SALT and optional spices together; add one-third at a time to the oil mixture; mix well
    3. Fold in OATMEAL and mix thoroughly
    4. Stir in RAISINS and PECANS
    5. Form the dough into balls, about 2 Tbsp each, and place 2 inches apart on cookie sheet. Bake for 8-10 minutes in preheated oven at 375 F
Posted in NUTRIENTS

Chromium

Posted on by Mary Ann Lesh

What does chromium do?
Chromium enhances the action of insulin, and it is involved in the breakdown and absorption of carbohydrate, proteins, and fats.

How much do I need?
Adequate Intake is 35 micrograms for men and 25 for women. There is not enough data to establish a Recommended Dietary Allowance for chromium.

Are supplements recommended?
It is naturally present in a wide variety of foods, though only in small amounts.  Vitamin B3 (niacin) and Vitamin C help to improve the absorption of chromium. Most people do not need a chromium supplement, as deficiencies are rare and adequate amounts are obtained through a balanced diet. Supplements are primarily used for blood sugar management in diabetics. Consult a doctor, especially if you have diabetes or kidney disease. 

What are some good plant food sources of chromium?
WHOLE GRAINS, HIGH-FIBER BRAN CEREALS, BROCCOLI, GREEN BEANS, POTATOES, APPLES, BANANAS, COFFEE, BREWER’S YEAST

Source: Harvard School of Public Health

Chromium-Rich Plant Foods

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Green Bean Facts

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.

Apple Facts

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Posted in RECIPES

Cabbage Croquettes

Posted on by Mary Ann Lesh

Cabbage Croquettes are a satisfying main dish for a meatless meal

PREP 20 minBAKE 20 min at 400°FSERVES 4

INGREDIENTS

  • 3 c sliced CABBAGE
  • 1/2 c chopped ONION
  • 2 cloves minced GARLIC
  • 2 EGGS*

*chia or flaxseed egg substitutes may be used

  • 1/4 tsp SALT
  • 1/4 TSP BLACK PEPPER
  • 1/2 c crushed CORN FLAKES

DIRECTIONS

  1. Boil or steam sliced CABBAGE until tender, about 10 minutes. Drain thoroughly and cool.
  2. Saute ONION in a small amount of oil until transparent; add GARLIC abd cibtubye to saute until garlic is lightly browned.
  3. Squeeze excess water from cooled CABBAGED; stir in the sauteed onion and garlic.’
  4. Stir in EGGS, SALT, PEPPER, and CORN FLAKES.
  5. Mix well and shape into flat patties.
  6. Bake at 400 F until golden brown.
Posted in PLANT FOOD FACTS

Arugula Facts

Posted on by Mary Ann Lesh
This delicious green is nutrient-dense, high in fiber and phytochemicals.

Arugula is a peppery, distinctive-tasting green also known as rucola, salad rocket, and Italian cress. Arugula is low in sugar, calories, carbohydrates, and fat while high in calcium, potassium, folate, Vitamin C and Vitamin K. Arugula is a member of the Brassica, or Cruciferous, family, which includes Brussels sprouts, kale, cauliflower, and broccoli. Arugula’s distinctive peppery crunch adds flair to salads and other cold dishes. Arugula can be used in addition to of in the place of most types of lettuce and herbs. It also boasts a distinctive leaf shape. Its flowers, seeds, and leaves are all edible. Cruciferous vegetables like arugula have been linked to lower incidence of cancer, bone health, heart health, and diabetes prevention.

Arugula, Avocado, Fig and Walnut Salad
1 cup (20 g) arugula PROVIDES
calories 5
fat.55 g
0.516 g0.516 g
calcium 3.2% DV
vitamin C 2.5% DV
vitamin K 27.7% DV
Sources: Medical News Today
Posted in NUTRIENTS

Protein

Posted on by Mary Ann Lesh

What does protein do?
Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.

How much do I need?
U.S. adults should typically consume around 50-175 grams of protein daily in a typical 2000 calorie diet. Older adults have significantly increased protein needs. Since there’s no evidence of harm and significant evidence of benefit, it’s likely better for most people to err on the side of consuming more protein rather than less.

Are supplements recommended?
Most people can get enough protein through a balanced, whole-food diet. Supplements are only necessary if you struggle to meet daily protein needs or have specific needs like high-intensity training recovery, or restricted diet.

What are some good plant food sources of protein?
PEANUTS, ALMONDS, LENTILS CHICKPEAS, QUINOA, BEANS WITH RICE

PLANT FOOD SOURCES OF PROTEINgrams of proteinserving
seitan301/2 cup
peanuts20.51/2 cup
almonds16.51/2 cup
tempeh151/2 cup
firm tofu101/2 cup
edamame8.51/2 cup
lentils (cooked)8.841/2 cup
edamame8.51/2 cup
chickpeas (cooked)7.251/2 cup
quinoa (cooked)41/2 cup
beans with rice3.51/2 cup
kale21/2 cup
potato (baked)81 large
Ezekiel bread41 slice
mushroom35 medium
hemp seeds5Tablespoon
spirulina4Tablespoon
chia seeds2Tablespoon
Source: Medical News Today

Protein-Rich Plant Foods

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese 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…

Lentil Facts

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

Quinoa Facts

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

Kale Facts

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.

Posted in RECIPES

Green Beans and Toasted Garlic

Posted on by Mary Ann Lesh
  • PREP 15 min
  • COOK 4 min, then SAUTEE 2 min
  • SERVES 2
  • 1 c FRESH GREEN BEANS
  • 1 Tbsp OIL
  • 2 CLOVES GARLIC, FINELY CHOPPED
  • SALT AND PEPPER TO TASTE
  1. Wash GREEN BEANS and cut off both ends, cook in boiling water about 4 minutes or until slightly tender; drain
  2. Heat the OIL and stir in the GREEN BEANS and chopped GARLIC until the garlic pieces are golden brown
  3. Add SALT and PEPPER to taste
Posted in PLANT FOOD FACTS

Green Bean Facts

Posted on by Mary Ann Lesh

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.

Recipe: Green Bean and Toasted Garlic

They have nutritional benefits similar to snap peas and okra. There are more than 130 varieties of green beans. Fresh green beans are a better choice than canned, which contain large amounts of sodium. Before eating the canned variety, you should rinse them thoroughly.

1 cup (150 g) snap beans
calories 28
carbohydrate 5.66 g
fat .55 g
protein 1.42 g
fiber 2.6 g
sugar 1.94 g
calcium 17 mg
folate 32 mcg
iron 1.2 mg
magnesium 18 mg
phosphorous 30 mg
potassium 130 mg
vitamin A 24 mcg
vitamin K 52.5 mcg
Sources: Medical News Today
Posted in PLANT FOOD FACTS

Grapefruit Facts

Posted on by Mary Ann Lesh

Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

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
Sources: healthline
Posted in PLANT FOOD FACTS

Grape Facts

Posted on by Mary Ann Lesh
Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.

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
potassium8% RDI
riboflavin6% RDI
thiamine7% RDI
vitamin B66% RDI
vitamin C27% RDI
vitamin K28% RDI
Sources: healthline
Posted in PLANT FOOD FACTS

Ginger Facts

Posted on by Mary Ann Lesh
Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.

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

Posted in NUTRIENTS

Copper

Posted on by Mary Ann Lesh

What does copper do?
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.

How much do I need?
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.

Are supplements recommended?
Most people do not need to take a copper supplement, as a balanced diet usually provides enough of this mineral, and excessive intake can cause toxicity. Supplements are generally recommended only if you have a diagnosed deficiency, which is rare, or specific conditions like celiac disease or high-zinc intake. Do not start a copper supplement without first consulting a healthcare professional to confirm a deficiency through blood tests. Both copper deficiency and copper toxicity are rare in the United States (U.S).

What are some good plant food sources of copper?
WHOLE GRAINS, BEANS, YEAST, DARK LEAFY GREENS, DRIED FRUITS, BLACK PEPPER, ALMONDS, POTATOES, COCOA, CASHEWS

Copper-Rich Plant Foods

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese 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…

Chocolate Facts

Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes,…

Cashew Facts

Cashews pack 67% of the daily copper requirement, needed to form red blood cells.

Posted in PLANT FOOD FACTS

Fig Facts

Posted on by Mary Ann Lesh
Figs are rich in copper and Vitamin B6.

Recipe: Fig and Walnut Salad

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
Sources: healthline
Posted in FEATURED, PLANT FOOD FACTS

Chickpea (Garbanzo) Facts

Posted on by Mary Ann Lesh
The chickpea, an annual legume, is high in protein.

(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.


RECIPES

Chickpea Salad

It’s not a coincidence if this healthy chickpea mixture reminds you of a tuna salad you remember from childhood!

Chickpea Croquettes

Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.

Hummus

Hummus is delicious, nutritious, and quick and easy to make. Delicious with fresh-made pita pockets.

1 ounce (28 g) cooked chickpeas contains%DV
CARBOHYDRATE8 G
CALORIES46
FAT8 G
FIBER2 G
PROTEIN5 G
VITAMIN B9 (FOLATE)12%
COPPER5%
IRON4%
MANGANESE14%
PHOSPHOROUS5%
Sources: Wikipedia / healthline
Posted in RESOURCES

Some Suggested Websites, Books, Videos

Posted on by Mary Ann Lesh

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.

OTHER WEBSITES

Books, MAGAZINES, AND PRINT ARTICLES

This article from Plant Based News summarizes the pros and cons of raw vegan eating plans.

VIDEOS

Posted in RECIPES

Chickpea Croquettes

Posted on by Mary Ann Lesh

Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.

PREPARATIONINGREDIENTS
PREP 15 min1 c COOKED CHICKPEAS
COOK 10 min MEDIUM HEAT1 tsp MEAT SEASONING
FOOD PROCESSOR / NON-STICK SKILLET1 CLOVE GARLIC
SERVES 21/4 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.