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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
Broccoli

(Broccoli)  Broccoli is the nutritional leader of the cruciferous family of vegetables, which have been shown to help protect against colorectal, stomach and respiratory cancers.  We enjoy broccoli raw in our salads and for dips, or cooked in stir-fries or in Italian dishes such as pizza and pasta prima vera.  When purchasing, select broccoli that is firm (crisp) and with dark green florets.  See the nutritional chart below.

Broccoli, raw

Scientific Name:     Brassica oleracea (Botrytis Group)

NDB No:     11090

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
90.69
33
0.333
Energy
kcal
28
0
 
Energy
kj
117
0
 
Protein
g
2.98
22
0.109
Total lipid (fat)
g
0.35
22
0.034
Carbohydrate, by difference
g
5.24
0
 
Fiber, total dietary
g
3.0
0
 
Ash
g
0.92
23
0.027
Minerals
Calcium, Ca
mg
48
28
2.510
Iron, Fe
mg
0.88
34
0.082
Magnesium, Mg
mg
25
27
3.601
Phosphorus, P
mg
66
27
1.593
Potassium, K
mg
325
25
7.243
Sodium, Na
mg
27
30
1.782
Zinc, Zn
mg
0.40
33
0.014
Copper, Cu
mg
0.045
33
0.003
Manganese, Mn
mg
0.229
22
0.016
Selenium, Se
mcg
3.0
5
0.434
Vitamins
Vitamin C, total ascorbic acid
mg
93.2
15
2.068
Thiamin
mg
0.065
15
0.008
Riboflavin
mg
0.119
15
0.004
Niacin
mg
0.638
15
0.021
Pantothenic acid
mg
0.535
15
0.049
Vitamin B-6
mg
0.159
15
0.011
Folate, total
mcg
71
26
7.000
Folic acid
mcg
0
0
 
Folate, food
mcg
71
26
7.000
Folate, DFE
mcg_DFE
71
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
1542
5
44.938
Vitamin A, RE
mcg_RE
154
5
4.494
Vitamin E
mg_ATE
1.660
0
 
Lipids
Fatty acids, total saturated
g
0.054
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.047
0
 
18:0
g
0.007
0
 
Fatty acids, total monounsaturated
g
0.024
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.024
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.167
0
 
18:2 undifferentiated
g
0.038
0
 
18:3 undifferentiated
g
0.129
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.029
26
 
Threonine
g
0.091
26
 
Isoleucine
g
0.109
26
 
Leucine
g
0.131
26
 
Lysine
g
0.141
26
 
Methionine
g
0.034
26
 
Cystine
g
0.020
4
 
Phenylalanine
g
0.084
26
 
Tyrosine
g
0.063
4
 
Valine
g
0.128
26
 
Arginine
g
0.145
26
 
Histidine
g
0.050
24
 
Alanine
g
0.118
4
 
Aspartic acid
g
0.213
4
 
Glutamic acid
g
0.375
4
 
Glycine
g
0.095
4
 
Proline
g
0.114
4
 
Serine
g
0.100
4
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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-7)

Your Comments are Welcome:

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