Fruit and Stuff

Tag: iron

• 

  *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
• 

  *fava beans / habas

  Posted at 1:44 pm by Mary Ann Lesh

  Jan 30th

  A serving of fava beans packs 106% of the daily requirement of folates, important for preventing birth defects. Fava beans are also rich in iron, phosphorous, magnesium, and manganese.

  Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure. Recipe for Mexican Sopa de Habas

  Nutrition: 3.5 oz (100 g) fava beans
  calories 341 calcium 10% DV carbohydrates 58.29 g copper 41% DV fat 1.53 g fiber 25 g folate 106% DV iron 52% DV magnesium 54% DV manganese 77% DV niacin 19% DV phosphorous 60% DV potassium 23% DV protein 26.12 g riboflavin 28% DV selenium 12% DV sodium 1% DV thiamine 48% DV zinc 33% DV vitamin B6 28% DV vitamin C 2% DV vitamin K 9% DV

  Posted in FOOD FACTS | Tagged fava beans, folate, habas, horse beans, iron, magnesium, manganese, minerals, phosphorous, protein source, vitamin B6
• 

  *chaya / chaya

  Posted at 10:53 am by Mary Ann Lesh

  Jan 16th

  WARNING: Chaya leaves must be cooked; raw leaves are toxic

  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. 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.

  Posted in FOOD FACTS | Tagged chaya, circulation, diabetes prevention, digestion, iron, maya tree spinach, protein, Yucatan peninsula
• 

  broccoli / brocolí

  Posted at 1:35 pm by Mary Ann Lesh

  Oct 8th

  Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. It is high in fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. Broccoli may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton. Broccoli is low in calories and high in fiber, protein and Vitamin C. It also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

  Nutrition Facts: 1 cup (91 g) raw broccoli
  calories 31 carbohydrates 6 g calcium 10 mg copper 10% DV fat 0.4 g fiber 2.4 g protein 2.5 g vitamin C 140% DV

  Posted in FOOD FACTS | Tagged broccoli, fiber, iron, nutrition, potassim, protein in broccoli, vitamin C, vitamin K
• 

  amaranth / amaranto

  Posted at 6:56 pm by Mary Ann Lesh

  Sep 6th

  Amaranth (español: amaranto) is a pseudocereal grown for its edible starchy seeds; it is not in the same botanical family as true cereals such as wheat and rice. Amaranth can be boiled and eaten as a cereal like oatmeal or added to granola and many other dishes. It must be cooked in order to be digested. Amaranth, which is gluten-free, is a good source of fiber, protein, manganese, magnesium, phosphorus and iron.

  Nutrition Facts: 1 cup (246 g) cooked amaranth
  calories 250 carbohydrates 46 g copper 18% DV fat 5.2 g iron 29% magnesium 40% DV manganese 105% DV phosphorous 36% DV protein 9.3 g selenium 19% DV

  Posted in FOOD FACTS | Tagged iron, plant-based, vegan, vegan cheese, whole food plant-based

• 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

• Archives

  Archives Select Month August 2021 July 2021 June 2021 April 2021 February 2021 January 2021 December 2020 October 2020 August 2020 July 2020 June 2020 May 2020 February 2020 January 2020 November 2019 October 2019 September 2019 August 2019