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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Beets and Beet Greens (Beta vulgaris)

(Beets and Beet Greens) The beets in this photo were purchased in bunches of three beets each.  They measure approximately two feet from the base of the roots to the top of the leaves (greens).  Since both the beet root and the leaves are edible and nutritious, we purchase beets that have firm and undamaged roots and leaves that are fresh with no sign of wilting.  We eat beet roots and greens raw in our salads and veggie drinks, as well as cooked in various ways (see our beet recipes and information).  Below are four nutritional charts for: raw beets, cooked beets, raw beet greens, and cooked beet greens.

Beets, raw

Scientific Name:     Beta vulgaris

NDB No:     11080

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
136 g
1 beet (2" dia)
-------
82 g
Proximates
Water
g
87.58
21
0.723
119.109
71.816
Energy
kcal
43
0
 
58.480
35.260
Energy
kj
180
0
 
244.800
147.600
Protein
g
1.61
9
0.140
2.190
1.320
Total lipid (fat)
g
0.17
9
0.051
0.231
0.139
Ash
g
1.08
8
0.108
1.469
0.886
Carbohydrate, by difference
g
9.56
0
 
13.002
7.839
Fiber, total dietary
g
2.8
0
 
3.808
2.296
Minerals
Calcium, Ca
mg
16
5
1.810
21.760
13.120
Iron, Fe
mg
0.80
8
0.195
1.088
0.656
Magnesium, Mg
mg
23
5
1.834
31.280
18.860
Phosphorus, P
mg
40
5
4.927
54.400
32.800
Potassium, K
mg
325
11
14.960
442.000
266.500
Sodium, Na
mg
78
13
10.198
106.080
63.960
Zinc, Zn
mg
0.35
14
0.041
0.476
0.287
Copper, Cu
mg
0.075
14
0.013
0.102
0.061
Manganese, Mn
mg
0.329
15
0.053
0.447
0.270
Selenium, Se
mcg
0.7
0
 
0.952
0.574
Vitamins
Vitamin C, total ascorbic acid
mg
4.9
5
1.544
6.664
4.018
Thiamin
mg
0.031
5
0.009
0.042
0.025
Riboflavin
mg
0.040
5
0.007
0.054
0.033
Niacin
mg
0.334
5
0.026
0.454
0.274
Pantothenic acid
mg
0.155
4
0.010
0.211
0.127
Vitamin B-6
mg
0.067
4
0.005
0.091
0.055
Folate, total
mcg
109
8
12.313
148.240
89.380
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
109
8
12.313
148.240
89.380
Folate, DFE
mcg_DFE
109
0
 
148.240
89.380
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
38
4
15.775
51.680
31.160
Retinol
mcg
0
0
 
0.000
0.000
Vitamin A, RAE
mcg_RAE
2
4
0.789
2.720
1.640
Vitamin E
mg_ATE
0.300
0
 
0.408
0.246
Lipids
Fatty acids, total saturated
g
0.027
0
 
0.037
0.022
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
0
 
0.000
0.000
10:0
g
0.000
0
 
0.000
0.000
12:0
g
0.000
0
 
0.000
0.000
14:0
g
0.000
0
 
0.000
0.000
16:0
g
0.026
0
 
0.035
0.021
18:0
g
0.001
0
 
0.001
0.001
Fatty acids, total monounsaturated
g
0.033
0
 
0.045
0.027
16:1 undifferentiated
g
0.000
0
 
0.000
0.000
18:1 undifferentiated
g
0.033
0
 
0.045
0.027
20:1
g
0.000
0
 
0.000
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
0.000
Fatty acids, total polyunsaturated
g
0.061
0
 
0.083
0.050
18:2 undifferentiated
g
0.056
0
 
0.076
0.046
18:3 undifferentiated
g
0.005
0
 
0.007
0.004
18:4
g
0.000
0
 
0.000
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
0.000
20:5 n-3
g
0.000
0
 
0.000
0.000
22:5 n-3
g
0.000
0
 
0.000
0.000
22:6 n-3
g
0.000
0
 
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
25
1
 
34.000
20.500
Amino acids
Tryptophan
g
0.019
0
 
0.026
0.016
Threonine
g
0.047
0
 
0.064
0.039
Isoleucine
g
0.048
0
 
0.065
0.039
Leucine
g
0.068
0
 
0.092
0.056
Lysine
g
0.058
0
 
0.079
0.048
Methionine
g
0.018
0
 
0.024
0.015
Cystine
g
0.019
0
 
0.026
0.016
Phenylalanine
g
0.046
0
 
0.063
0.038
Tyrosine
g
0.038
0
 
0.052
0.031
Valine
g
0.056
0
 
0.076
0.046
Arginine
g
0.042
0
 
0.057
0.034
Histidine
g
0.021
0
 
0.029
0.017
Alanine
g
0.060
0
 
0.082
0.049
Aspartic acid
g
0.116
0
 
0.158
0.095
Glutamic acid
g
0.428
0
 
0.582
0.351
Glycine
g
0.031
0
 
0.042
0.025
Proline
g
0.042
0
 
0.057
0.034
Serine
g
0.059
0
 
0.080
0.048
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Beets, cooked, boiled, drained

NDB No:     11081

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
.5 cup slices
-------
85 g
2 beets (2" dia, sphere)
-------
100 g
Proximates
Water
g
87.06
0
 
74.001
87.060
Energy
kcal
44
0
 
37.400
44.000
Energy
kj
184
0
 
156.400
184.000
Protein
g
1.68
0
 
1.428
1.680
Total lipid (fat)
g
0.18
0
 
0.153
0.180
Ash
g
1.12
0
 
0.952
1.120
Carbohydrate, by difference
g
9.96
0
 
8.466
9.960
Fiber, total dietary
g
2.0
0
 
1.700
2.000
Minerals
Calcium, Ca
mg
16
0
 
13.600
16.000
Iron, Fe
mg
0.79
0
 
0.672
0.790
Magnesium, Mg
mg
23
0
 
19.550
23.000
Phosphorus, P
mg
38
0
 
32.300
38.000
Potassium, K
mg
305
0
 
259.250
305.000
Sodium, Na
mg
77
0
 
65.450
77.000
Zinc, Zn
mg
0.35
0
 
0.297
0.350
Copper, Cu
mg
0.074
0
 
0.063
0.074
Manganese, Mn
mg
0.326
0
 
0.277
0.326
Selenium, Se
mcg
0.7
0
 
0.595
0.700
Vitamins
Vitamin C, total ascorbic acid
mg
3.6
0
 
3.060
3.600
Thiamin
mg
0.027
0
 
0.023
0.027
Riboflavin
mg
0.040
0
 
0.034
0.040
Niacin
mg
0.331
0
 
0.281
0.331
Pantothenic acid
mg
0.145
0
 
0.123
0.145
Vitamin B-6
mg
0.067
0
 
0.057
0.067
Folate, total
mcg
80
0
 
68.000
80.000
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
80
0
 
68.000
80.000
Folate, DFE
mcg_DFE
80
0
 
68.000
80.000
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
35
0
 
29.750
35.000
Retinol
mcg
0
0
 
0.000
0.000
Vitamin A, RAE
mcg_RAE
2
0
 
1.700
2.000
Vitamin E
mg_ATE
0.300
0
 
0.255
0.300
Lipids
Fatty acids, total saturated
g
0.028
0
 
0.024
0.028
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
0
 
0.000
0.000
10:0
g
0.000
0
 
0.000
0.000
12:0
g
0.000
0
 
0.000
0.000
14:0
g
0.000
0
 
0.000
0.000
16:0
g
0.027
0
 
0.023
0.027
18:0
g
0.001
0
 
0.001
0.001
Fatty acids, total monounsaturated
g
0.035
0
 
0.030
0.035
16:1 undifferentiated
g
0.000
0
 
0.000
0.000
18:1 undifferentiated
g
0.035
0
 
0.030
0.035
20:1
g
0.000
0
 
0.000
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
0.000
Fatty acids, total polyunsaturated
g
0.064
0
 
0.054
0.064
18:2 undifferentiated
g
0.058
0
 
0.049
0.058
18:3 undifferentiated
g
0.005
0
 
0.004
0.005
18:4
g
0.000
0
 
0.000
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
0.000
20:5 n-3
g
0.000
0
 
0.000
0.000
22:5 n-3
g
0.000
0
 
0.000
0.000
22:6 n-3
g
0.000
0
 
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Amino acids
Tryptophan
g
0.020
0
 
0.017
0.020
Threonine
g
0.049
0
 
0.042
0.049
Isoleucine
g
0.050
0
 
0.043
0.050
Leucine
g
0.071
0
 
0.060
0.071
Lysine
g
0.060
0
 
0.051
0.060
Methionine
g
0.019
0
 
0.016
0.019
Cystine
g
0.020
0
 
0.017
0.020
Phenylalanine
g
0.048
0
 
0.041
0.048
Tyrosine
g
0.040
0
 
0.034
0.040
Valine
g
0.059
0
 
0.050
0.059
Arginine
g
0.044
0
 
0.037
0.044
Histidine
g
0.022
0
 
0.019
0.022
Alanine
g
0.063
0
 
0.054
0.063
Aspartic acid
g
0.121
0
 
0.103
0.121
Glutamic acid
g
0.446
0
 
0.379
0.446
Glycine
g
0.033
0
 
0.028
0.033
Proline
g
0.043
0
 
0.037
0.043
Serine
g
0.062
0
 
0.053
0.062
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Beet greens, raw

Scientific Name:     Beta vulgaris

NDB No:     11086

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
38 g
Proximates
Water
g
92.15
6
0.466
35.017
Energy
kcal
19
0
 
7.220
Energy
kj
79
0
 
30.020
Protein
g
1.82
1
 
0.692
Total lipid (fat)
g
0.06
1
 
0.023
Ash
g
2.01
1
 
0.764
Carbohydrate, by difference
g
3.97
0
 
1.509
Fiber, total dietary
g
3.7
0
 
1.406
Minerals
Calcium, Ca
mg
119
1
 
45.220
Iron, Fe
mg
3.30
0
 
1.254
Magnesium, Mg
mg
72
1
 
27.360
Phosphorus, P
mg
40
0
 
15.200
Potassium, K
mg
547
5
103.041
207.860
Sodium, Na
mg
201
5
39.962
76.380
Zinc, Zn
mg
0.38
1
 
0.144
Copper, Cu
mg
0.191
1
 
0.073
Manganese, Mn
mg
0.391
0
 
0.149
Selenium, Se
mcg
0.9
0
 
0.342
Vitamins
Vitamin C, total ascorbic acid
mg
30.0
0
 
11.400
Thiamin
mg
0.100
0
 
0.038
Riboflavin
mg
0.220
0
 
0.084
Niacin
mg
0.400
0
 
0.152
Pantothenic acid
mg
0.250
0
 
0.095
Vitamin B-6
mg
0.106
0
 
0.040
Folate, total
mcg
15
0
 
5.700
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
15
0
 
5.700
Folate, DFE
mcg_DFE
15
0
 
5.700
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
6100
0
 
2318.000
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
305
0
 
115.900
Vitamin E
mg_ATE
1.500
0
 
0.570
Lipids
Fatty acids, total saturated
g
0.009
0
 
0.003
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.009
0
 
0.003
18:0
g
0.000
0
 
0.000
Fatty acids, total monounsaturated
g
0.012
0
 
0.005
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.012
0
 
0.005
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.021
0
 
0.008
18:2 undifferentiated
g
0.019
0
 
0.007
18:3 undifferentiated
g
0.002
0
 
0.001
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Phytosterols
mg
21
0
 
7.980
Amino acids
Tryptophan
g
0.029
5
 
0.011
Threonine
g
0.054
5
 
0.021
Isoleucine
g
0.038
5
 
0.014
Leucine
g
0.081
5
 
0.031
Lysine
g
0.053
5
 
0.020
Methionine
g
0.015
5
 
0.006
Cystine
g
0.017
5
 
0.006
Phenylalanine
g
0.048
5
 
0.018
Tyrosine
g
0.043
5
 
0.016
Valine
g
0.054
5
 
0.021
Arginine
g
0.052
5
 
0.020
Histidine
g
0.028
5
 
0.011
Alanine
g
0.067
4
 
0.025
Aspartic acid
g
0.107
4
 
0.041
Glutamic acid
g
0.221
4
 
0.084
Glycine
g
0.067
4
 
0.025
Proline
g
0.043
4
 
0.016
Serine
g
0.058
4
 
0.022
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Beet greens, cooked, boiled, drained, without salt

NDB No:     11087

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup (1" pieces)
-------
144 g^.5 cup (1" pieces)
Proximates
Water
g
89.13
0
 
128.347
Energy
kcal
27
0
 
38.880
Energy
kj
113
0
 
162.720
Protein
g
2.57
1
 
3.701
Total lipid (fat)
g
0.20
1
 
0.288
Ash
g
2.64
1
 
3.802
Carbohydrate, by difference
g
5.46
0
 
7.862
Fiber, total dietary
g
2.9
0
 
4.176
Minerals
Calcium, Ca
mg
114
1
 
164.160
Iron, Fe
mg
1.90
0
 
2.736
Magnesium, Mg
mg
68
1
 
97.920
Phosphorus, P
mg
41
1
 
59.040
Potassium, K
mg
909
1
 
1308.960
Sodium, Na
mg
241
1
 
347.040
Zinc, Zn
mg
0.50
0
 
0.720
Copper, Cu
mg
0.251
0
 
0.361
Manganese, Mn
mg
0.514
0
 
0.740
Selenium, Se
mcg
0.9
0
 
1.296
Vitamins
Vitamin C, total ascorbic acid
mg
24.9
0
 
35.856
Thiamin
mg
0.117
0
 
0.168
Riboflavin
mg
0.289
0
 
0.416
Niacin
mg
0.499
0
 
0.719
Pantothenic acid
mg
0.329
0
 
0.474
Vitamin B-6
mg
0.132
0
 
0.190
Folate, total
mcg
14
0
 
20.160
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
14
0
 
20.160
Folate, DFE
mcg_DFE
14
0
 
20.160
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
5100
0
 
7344.000
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
255
0
 
367.200
Vitamin E
mg_ATE
0.300
0
 
0.432
Lipids
Fatty acids, total saturated
g
0.031
0
 
0.045
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.030
0
 
0.043
18:0
g
0.001
0
 
0.001
Fatty acids, total monounsaturated
g
0.038
0
 
0.055
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.038
0
 
0.055
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.070
0
 
0.101
18:2 undifferentiated
g
0.065
0
 
0.094
18:3 undifferentiated
g
0.006
0
 
0.009
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.040
0
 
0.058
Threonine
g
0.076
0
 
0.109
Isoleucine
g
0.053
0
 
0.076
Leucine
g
0.115
0
 
0.166
Lysine
g
0.075
0
 
0.108
Methionine
g
0.021
0
 
0.030
Cystine
g
0.024
0
 
0.035
Phenylalanine
g
0.068
0
 
0.098
Tyrosine
g
0.061
0
 
0.088
Valine
g
0.076
0
 
0.109
Arginine
g
0.073
0
 
0.105
Histidine
g
0.039
0
 
0.056
Alanine
g
0.095
0
 
0.137
Aspartic acid
g
0.152
0
 
0.219
Glutamic acid
g
0.312
0
 
0.449
Glycine
g
0.094
0
 
0.135
Proline
g
0.061
0
 
0.088
Serine
g
0.082
0
 
0.118
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-17)

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