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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
- Cantaloupe -

(Cantaloupe)  Cantaloupes are a type of musk melon.  Rich in carotenes, the inner flesh of the cantaloupe is sweet and juicy with a bright orange color.  Select cantaloupes that have a veined rind (avoid smooth ones) and that are yellowish or turning yellow (as pictured).  Cantaloupes are ripe when they become slightly soft and you can smell their aroma.  We enjoy cantaloupes in fruit smoothies, cut or sectioned, and in fruit platters and salads.  See the nutritional chart below.

Melons, cantaloupe, raw

Scientific Name:     Cucumis melo

NDB No:     09181

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 wedge, large (1/8 of large melon)
-------
102.0 g
Proximates
Water
g
89.78
85
0.413
91.576
Energy
kcal
35
0
 
35.700
Energy
kj
146
0
 
148.920
Protein
g
0.88
81
0.039
0.898
Total lipid (fat)
g
0.28
15
0.020
0.286
Carbohydrate, by difference
g
8.36
0
 
8.527
Fiber, total dietary
g
0.8
0
 
0.816
Ash
g
0.71
80
0.015
0.724
Minerals
Calcium, Ca
mg
11
8
1.328
11.220
Iron, Fe
mg
0.21
77
0.021
0.214
Magnesium, Mg
mg
11
72
1.753
11.220
Phosphorus, P
mg
17
72
4.848
17.340
Potassium, K
mg
309
43
7.131
315.180
Sodium, Na
mg
9
42
2.391
9.180
Zinc, Zn
mg
0.16
12
0.005
0.163
Copper, Cu
mg
0.042
76
0.003
0.043
Manganese, Mn
mg
0.047
75
0.003
0.048
Selenium, Se
mcg
0.4
1
 
0.408
Vitamins
Vitamin C, total ascorbic acid
mg
42.2
19
2.458
43.044
Thiamin
mg
0.036
6
0.009
0.037
Riboflavin
mg
0.021
6
0.004
0.021
Niacin
mg
0.574
4
0.118
0.585
Pantothenic acid
mg
0.128
9
0.012
0.131
Vitamin B-6
mg
0.115
13
0.018
0.117
Folate, total
mcg
17
19
2.821
17.340
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
17
19
2.821
17.340
Folate, DFE
mcg_DFE
17
0
 
17.340
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
3224
10
211.836
3288.480
Vitamin A, RE
mcg_RE
322
10
21.184
328.440
Vitamin E
mg_ATE
0.150
0
 
0.153
Tocopherol, alpha
mg
0.14
0
 
0.143
Lipids
Fatty acids, total saturated
g
0.071
0
 
0.072
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
0.002
0
 
0.002
14:0
g
0.002
0
 
0.002
16:0
g
0.058
0
 
0.059
18:0
g
0.007
0
 
0.007
Fatty acids, total monounsaturated
g
0.007
0
 
0.007
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.004
0
 
0.004
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.110
0
 
0.112
18:2 undifferentiated
g
0.047
0
 
0.048
18:3 undifferentiated
g
0.063
0
 
0.064
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
10
0
 
10.200
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-9)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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