Fruit and Stuff

Tag: vitamin K

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  *endive / endibia

  Posted at 1:02 pm by Mary Ann Lesh

  Jul 22nd

  Endive (pronounced in-dive or ahn-deev) is a leafy vegetable in the chicory root family. It has a crisp, crunchy texture and a slightly bitter taste. It can be used raw or cooked. There are three main types:

  • Curly endive (Cichorium endivia var. crispum) has a bitter flavor and curly leaves. It is also known as frisée or chicory.
  • Belgian endive (Cichorium intybus var. foliosum Endive) has pale yellow leaves and is moderately bitter. Red endive, or radicchio, has more of a reddish hue.
  • Broad-leafed endive (Cichorium endivia var. latifolium) belongs to the same genus and species as curly endive, but it’s slightly less bitter than the other two varieties. It’s also sometimes referred to as escarole.

  Endive is a good source of fiber and is rich in antioxidants. It contains 72 per cent of the RDI of vitamin K in a 1/2 cup serving. Vitamin K is important for bone health and bone metabolism, reducing the risk of fractures and bone loss.

  1/2 cup (25 g) chopped raw endive
  calories 4
  carbohydrates 0.8 g
  protein 0.3 g
  fiber 0.8 g
  folate 9% DV
  manganese 5% DV
  vitamin A 11% DV
  vitamin K 72% DV

  Posted in FOOD FACTS | Tagged curly endive, endibia, endive, fiber, vitamin K
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  *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

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

  *coriander / cilantro

  Posted at 11:42 am by Mary Ann Lesh

  Jan 18th

  Cilantro is especially rich in Vitamin K, which aids in healthy blood clotting.

  Coriander (español: cilantro) (Coriandrum sativum), also known as Chinese parsley or cilantro, is related to parsley, carrots, and celery. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most used in cooking. It may help lower blood sugar, fight infections, and promote heart, brain, skin, and digestive health. In the United States, Coriandrum sativum seeds are called coriander, while its leaves are called cilantro. Coriander seeds, extract, and oils may all help lower blood sugar. Animal studies suggest that coriander seeds reduce blood sugar by promoting enzyme activity that helps remove sugar from the blood. Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Many brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis, are associated with inflammation. Coriander contains antimicrobial compounds that may help fight certain infections and foodborne illnesses. Dodecenal, a compound in coriander, may fight bacteria like Salmonella, which can cause life-threatening food poisoning.

  

  Cilantro can grow roots if the stems are placed in a glass of water. Once the roots are long enough, plant them in a pot. In a few weeks new sprigs will be starting, and in a few months you’ll have a full plant. How to grow plants with cuttings from the kitchen.

  Nutrition: 3.5 oz cilantro (100 g)
  calories 23 calcium 7% DV carbohydrates 3.67 g fat 0.52 g fiber 2.8 g folate 16% DV iron 14% DV magnesium 7% DV manganese 20% DV niacin 7% DV pantothenic acid 11% DV phosphorous 7% DV potassium 11% DV protein 2.13 g riboflavin 14% DV sodium 3% DV sugar 0.87 g thiamine 6% DV zinc 5% DV vitamin A 42% DV vitamin B6 11% DV vitamin C 33% DV vitamin E 17% DV vitamin K 295% DV

  Posted in FOOD FACTS | Tagged antimicrobial, blood sugar control, cilantro, coriander, vitamin a, vitamin K
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  celery / apio

  Posted at 11:13 am by Mary Ann Lesh

  Jan 15th

  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

  Posted in FOOD FACTS | Tagged anti-hypertensive, anti-inflammatory, antioxidant, celery, celery seeds, natural detox, vitamin K
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  cashew / marañón

  Posted at 2:50 pm by Mary Ann Lesh

  Jan 13th

  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: 1 ounce (28 g) raw 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

  Posted in FOOD FACTS | Tagged cashews, nuts, protein source, seeds, vitamin B6, vitamin K
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  carrot / zanahoria

  Posted at 4:05 pm by Mary Ann Lesh

  Oct 25th

  The carrot (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. Recipe for Carrot Ginger Soup

  Nutrition: 1 medium raw carrot (60 g)
  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

  Posted in FOOD FACTS | Tagged alpha carotene, antioxidants, beta carotene, carrot, vitamin a, vitamin K
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  cabbage / col

  Posted at 11:43 am by Mary Ann Lesh

  Aug 7th

  Cabbage is a leafy green, red (purple), or white (pale green) biennial plant 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. Recipe for Fried Cabbage

  Nutrition: 100 g (3.5 oz) cabbage
  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)

  Posted in FOOD FACTS | Tagged cabbage, col, kimchi, repollo, sauerkraut, vitamin C, vitamin K
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  brussels sprout / col de bruselas

  Posted at 12:44 pm by Mary Ann Lesh

  Jun 19th

  The brussels sprout (español: coles de bruselas) is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. The leaf vegetables are typically half and inch to one-and-a-half inches in diameter and look like miniature cabbages. They have long been popular in Brussels, Belgium, and may have gained their name there. Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C. They contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health. Because of their high fiber content, they promote regularity, support digestive health and reduce the risk of heart disease and diabetes. They are very high in Vitamin K, which is important for blood clotting and bone metabolism. The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable. They are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides. Brussels sprouts can be roasted, boiled, sautéed or baked. They are a good addition to pasta or stir-fries. Recipe: Brussels Sprouts in Balsamic Dijon Sauce.

  Nutrition Facts: 1/2 cup (50 g) cooked brussels sprouts
  calories 28 carbohydrates 6 g fat 4 g fiber 2 g folate 12% DV maganese 58% DV protein 2 g vitamin A 12% DV vitamin C 81% DV vitamin K 137% DV

  Posted in FOOD FACTS | Tagged antinflammatory, antioxidant, blood clotting, blood sugar regulation, bone metabolism, brussels sprouts, cancer prevention, cognitive decline, digestive health, fiber, heart health, reduce risk of diabetes, reduce risk of heart disease, vitamin K
• 

  blackberry / zarzamora

  Posted at 12:02 pm by Mary Ann Lesh

  Feb 25th

  The blackberry (español: zarzamora) is an edible fruit produced by many species in the genus Rubus in the Rosaceae family. The taxonomy of the blackberries has historically been confused because of hybridization and apomixis, so that species have often been grouped together and called species aggregates. Blackberries are delicious just as they are with no more preparation than washing. They make a delicious and healthy addition to smoothies, fruit salads, or green salads. They are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health. With a Glycemic Index (GI) of 25 and a Glycemic Load (GL) of 4, blackberries are an excellent food for weight loss and diabetes control. There is promising ongoing research that indicates blackberries fight cancer and help prevent heart disease. The leaves are rich in tannin and have antibacterial properties. They have been used medicinally since at least the time of the ancient Greeks. They are made into an astringent tea which is used to relieve sore throats, mouth ulcers, diarrhea and thrush.

  Nutrition: 3.5 ounces (100 g) of blackberries
  calcium 29 mg calories 43 carbohydrates 9.61 g fat 0.49 g fiber 5.3 g folate 25 µg iron 0.62 mg magnesium 20 mg mangnese 0.9 mg niacin 0.646 mg phosphorous 22 mg potassium 162 mg protein 1.39 g riboflavin 0.026 mg thiamine 002 mg zinc 0.53 mg vitamin A 214 IU vitamin B6 0.03 mg vitamin C 21.0 mg vitamin E 1.17 mg vitamin K 19.8 µg

  Posted in FOOD FACTS | Tagged blackberries, blackberry leaf, fiber, manganese, medicinal leaves, vitamin C, vitamin K, zarzamora
• 

  asparagus / espárragos

  Posted at 10:11 am by Mary Ann Lesh

  Feb 11th

  Asparagus is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It is widely cultivated as a vegetable crop. Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1 Thiamine, and Fiber. It serves as a natural diuretic, nourishes the digestive tract. It helps with a healthy pregnancy, helps fight cancer, and supports skin health. Asparagus can be eaten raw and makes a good addition to salads. Lightly steamed, blanched, or roasted asparagus is a delicious side dish with almost any meal. Recipe for Sauteed Asparagus.

  Nutrition: 1 cup asparagus
  calories 27 carbohydrates 5 g copper 13% DV fiber 1.7 g folate 17% DV iron 16% DV niacin (B3) 7% DV potassium 8% DV protein 3 g riboflavin (B2) 11% DV thiamine (B1) 13% DV vitamin A 20% DV vitamin B6 6% DV vitamin C 13% DV vitamin K 70% DV

  Posted in FOOD FACTS | Tagged asparagus, cancer, diuretic, esparragos, folate, pregnancy, vitamin a, vitamin K

• 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

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  • *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

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