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
Salvia hispanica, commonly known as chia (español: chia), is a species of flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is considered a pseudocereal, cultivated for its edible, seed. The word “chia” is derived from the Nahuatl word chian, meaning oily. It is rich in calcium, phosphorous, and other minerals. Chia seeds may be added to other foods as a topping or put into smoothies, breakfastcereals, tortillas, and bread. They also may be made into a gelatin-like substance or consumed raw. The gel from ground seeds may be used to replace the egg content in cakes and is a common substitute in vegan baking.
Nutrition Facts: 1 ounce (28 g) of chia seeds
calcium 18% DV fat 9 g fiber 11 g magnesium 30% DV manganese 30% DV omega-3 5 g phosphorous 27% DV protein 4 g
Nutritional yeast (español: levadura nutricional) is a deactivated yeast, often a strain of Saccharomycescerevisiae sold in the form of flakes or yellow powder. Its strong flavor is often described as nutty, cheesy, or creamy. Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Even in small amounts, nutritional yeast is a significant source of some B–complex vitamins. Some brands are fortified with additional B12. It has approximately 9 grams of protein in 2 tablespoons. It provides 9 amino acids that the human body cannot produce and 5% (unfortified) to 20% (fortified with B12) of recommended daily iron.
WARNINGS: In large amounts, the high fiber content may cause digestive discomfort, and high niacin content can cause facial flushing. Some brands may contain tyramine, which can trigger migraines in some individuals.
Agar or agar-agar (español: agar) is a jelly-like substance, obtained from red algae. Agar has been used as an ingredient in desserts throughout Asia. It is used as a laxative, an appetite suppressant, a gelatin substitute, a thickener for soups, in fruitpreserves, ice cream, and other desserts, and as a clarifying agent in brewing.
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.