Fruit and Stuff

Calcium from Plant Foods

Posted at 12:02 pm by Mary Ann Lesh

Jun 25th

Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. Food is the best source of any nutrient, and some plant foods are rich in calcium.

Include a variety of these calcium-rich foods in your daily meals. Talk to your health care provider if you have doubts about whether you need a supplement in addition to the food sources.

Source	milligrams of calcium
1 cup enriched soy milk	290
100 g tofu	250
1 cup soy beans	175
1 cup white beans	160
1 cup spinach	145
1 Tbsp tahini	120
1 cup edamame	100
1 cup chickpeas	80
1 Tbsp chia seeds	75
1 orange	65
1 cup red mung beans	65
1 cup broccoli	60
1 cup okra	60
1 cup snap beans	65
2 figs	40
1 medium sweet potato	40
1 cup parsley	40
1 medium carrot	40
1 cup mashed pumpkin	40
1 cup cabbage	35
9 almonds	30
1 cup quinoa	30
2 medium tomatoes	30
1 cup arugula	30
3 brazil nuts	25

These are the recommended daily allowances for calcium, according to gender and age:

Age	milligrams of calcium RDA
Women 19-50	1000
Women 51 +	1200
Men 19-70	1000
Everyone 71 +	1200

Posted in NUTRIENTS | Tagged broccoli, calcium, chia, chickpeas, orange, soy milk, spinach, tofu

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
Sources: Wikipedia / healthline

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

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

~Chickpea Croquettes

Posted at 4:30 pm by Mary Ann Lesh

Jun 23rd

PREP: 15 min.
COOK: 10 min
NON-STICK SKILLET
SERVES: 2

INGREDIENTS

CHICKPEAS, 1 c, cooked
MEAT SEASONING, 1 1/2 tsp
GARLIC, 1 clove
ONION, 1/4 c, chopped
CHIA SEED, 1 Tbsp, soaked 30 min in 1/2 c water
CORN MEAL, 1/2 c
OIL, 2 Tbsp

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.

Posted in RECIPES | Tagged chia egg substitute, chickpea, garbanzo, vegan

~Oatmeal Raisin Cookies

Posted at 7:59 am by Mary Ann Lesh

Jun 23rd

PREP: 20 min.
COOK: 8-10 min
OVEN: 375 F, 190
COOKIE SHEET
MAKES 12

INGREDIENTS

OLIVE OIL, 1/2 c
BROWN SUGAR, 1/2 c
SUGAR, 1/2 c
CHIA, 1 Tbsp soaked in 1 Tbsp water for 30 minutes (egg substitute)
VANILLA, 1/2 tsp
FLOUR, 3/4 c
BAKING SODA, 1/2 tsp
CINNAMON, 1/2 tsp*
SALT, 1/4 tsp
OATMEAL, 1 1/2 c, uncooked
RAISINS, 1/2 c
*For spicy cookies, add 1/4 tsp of any or all of the following: cloves, ginger, allspice, nutmeg*

INSTRUCTIONS

1. Cream the OIL and SUGAR together, add EGG and VANILLA; blend well

2. Whisk the FLOUR, BAKING SODA, CINNAMON and SALT together, and add one-third at a time to the butter mixture; mix well

3. Fold in the OATMEAL and mix thoroughly

4. Stir in RAISINS

5. Form the dough into balls (about 2 Tbsp for each one) and place 2 inches apart on the cookie sheet. Bake for 8-10 minutes in oven preheated to 375 F.

Posted in RECIPES | Tagged cookies, oatmeal, olive oil, spice cookies

You’re not a real vegan, are you?

Posted at 4:14 pm by Mary Ann Lesh

Apr 13th

When I decided to look for ways to enjoy life without meat, I found myself in a world of strange ingredients, passionate opinions, and confusing factions. I didn’t know the difference between vegan and vegetarian, and I wondered if I could use nutritional yeast to make my bread rise. I had known for a long time that raw fruits and vegetables are more beneficial than cooked, but I was unaware that raw veganism is actually a thing. I believe that it’s better to avoid processed foods, but I hadn’t heard of whole food plant based eating (wfpb) nor did I suspect that there were strong opinions about all kinds of non-animal but nevertheless forbidden (depending on which practice you followed) foods. It was insensitive of me, but I had not even considered the implications, contradictions, and possible immorality of wearing leather shoes while vegan.

I keep my mind open to information that might result in better health outcomes, end cruelty to animals, and save the planet from climate disaster, but I don’t attach labels to myself or my choices, and no one dictates what I can and can’t eat. When it comes to food, informed common sense is my only rule. (The benefits of going vegan may be cancelled by the stress of worrying whether some particular culinary fault disqualifies one from membership in a given community of orthodox meat abstainers.)

So no, I am not a real vegan. I am a person who chooses not to eat meat. I am attentive to facts and opinions that may have a significant effect on my health and the health of people I care about. Fruit and Stuff is the place where I collect, sort, and interpret confusing and contradictory information and opinions related to health, especially on life without meat and on becoming as healthy as I can from eating just fruit and stuff!

Posted in THOUGHTS
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
SOURCES: HEALTHLINE

Posted in FOOD FACTS | Tagged dates, Deglet Noor, Medjool, potassium, vitamin B6

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

~Mejadra (rice and lentils)

Posted at 10:21 am by Mary Ann Lesh

Feb 17th

This delicious Middle Eastern mix of lentils and rice, simmered with fragrant spices and mixed with caramelized onions, is also nutritious. Varying spellings include mujaddara, mujadarah, mjadra, majadra, mjaddara, mejadra, mudardara, mjaddara, mjaddaret, or megadarra. No matter how you spell it, mejadra is a tasty and hearty vegan dish. This can be made without oil in a non-stick skillet. The no-oil version has a slightly different texture, but it is delicious.

PREP: 30 min.
COOK: 30 min
MEDIUM SAUCEPAN, MIXING BOWL, SERVING BOWL
SERVES: 4

INGREDIENTS

OLIVE OIL, 2 Tbsp
ONIONS, 3 medium, thinly sliced
LENTILS, 1/2 c green or brown, dried
CUMIN, 1/4 tsp
RICE, 1/2 c
TURMERIC, 1/2 tsp, ground
ALLSPICE, 1/2 tsp, ground
CINNAMON, 1/2 tsp, ground
SUGAR, 1 tsp
SALT, to taste
BLACK PEPPER, to taste
WATER, 1 c

INSTRUCTIONS

1. Wash the LENTILS, cover with water, bring to a boil, lower heat and cook for 12-15 minutes until tender but not mushy; set aside

2. Caramelize the sliced ONION in the OLIVE OIL until transparent and golden brown; drain on a paper towel and sprinkle with salt

3. Wash the RICE thoroughly; toast it lightly in the oil from the onions until it is slightly brown

4. Stir in the CUMIN, ALLSPICE, CINNAMON, SUGAR, and BLACK PEPPER

5. Add 1 cup of WATER and stir lightly; bring the rice mixture to a boil, add SALT, then lower the heat, cover the pan, leaving air space so it doesn’t boil over.

6. When the RICE mixture has cooked for 10 minutes, stir in the LENTILS, taste to adjust salt, replace the lid, and continue cooking for 5 more minutes

7. Remove from heat, cover with a clean dish towel, and replace the lid tightly; let set for 10 minutes

8. Pour mixture into a large mixing bowl, and add half the ONIONS; mix lightly

9. Move to serving bowl and top with the remaining ONIONS

Posted in RECIPES | Tagged India, international cuisine, Israel, lentils, mejadra, Middle Eastern, onion, Persia, rice, spices

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

cucumber / pepino

Posted at 8:36 am by Mary Ann Lesh

Feb 11th

Cucumber (español: pepino) is a widely-cultivated creeping vine plant in the Cucurbitaceae gourd family that bears cucumiform fruits, which are used as vegetables. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market.

Nutrition: 3.5 oz (100 g) unpeeled cucumber
calories 16 carbohydrates 3.63 g fat 0.11 g fiber 0.5 g calcium 2% DV folate 2% DV iron 2% DV magnesium 4% DV manganese 4% DV niacin 1% DV pantothenic acid 5% DV phosphorous 3% DV potassium 3% DV protein 0.65 g riboflavin 3% DV thiamine 2% DV zinc 2% DV vitamin B6 3% DV vitamin C 3% DV vitamin K 16% DV

SOURCES: WIKIPEDIA

Posted in FOOD FACTS | Tagged cucumber, pepino, pickles, vitamin K

corn smut / huitlacoche

Posted at 10:52 am by Mary Ann Lesh

Feb 9th

Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

Corn smut (español: huitlacoche) is a plant disease caused by the pathogenic fungus Ustilago maydis that causes smut on maize and teosinte. The fungus forms galls on all above-ground parts of corn species. It is edible, and is known in Mexico as the delicacy huitlacoche, usually served in soups or as a filling in tacos and other tortilla-based foods. It has been called Mexican truffle and Aztec caviar.

Nutrition: 100 g corn smut
calories 40
carbohydrates 7.88 g
fiber 4.4 g
potassium 334 mg
SOURCES: WIKIPEDIA / FATSECRET

Posted in FOOD FACTS | Tagged Aztec caviar, corn smut, fungus, huitlacoche, Mexican truffle

- 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
  - 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 from Plant Foods July 5, 2021
  - cinnamon / canela June 30, 2021
  - Edible plants and Texas country memories June 29, 2021
  - ~Granola June 27, 2021
  - ~Chocolate and Peanut Butter Smoothie June 26, 2021
- Archives
  Archives

Fruit and Stuff

Calcium from Plant Foods

Posted at 12:02 pm by Mary Ann Lesh

almond / almendra

Posted at 11:00 am by Mary Ann Lesh

~Chickpea Croquettes

Posted at 4:30 pm by Mary Ann Lesh

~Oatmeal Raisin Cookies

Posted at 7:59 am by Mary Ann Lesh

You’re not a real vegan, are you?

Posted at 4:14 pm by Mary Ann Lesh

dates / dátiles

Posted at 8:58 am by Mary Ann Lesh

~Mejadra (rice and lentils)

Posted at 10:21 am by Mary Ann Lesh

cumin / comino

Posted at 3:34 pm by Mary Ann Lesh

cucumber / pepino

Posted at 8:36 am by Mary Ann Lesh

corn smut / huitlacoche

Posted at 10:52 am by Mary Ann Lesh

Recent Posts

Archives

Translate

Subscribe to Blog via Email

JOIN THE FRUIT & STUFF FACEBOOK GROUP

FOLLOW FRUIT & STUFF ON FACEBOOK