Cauliflower
From all-creatures.org
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
Cauliflower

(Cauliflower)  Cauliflower, like other members of the cruciferous family, have been shown to protect against various forms of cancer.  Such protection is also enhanced by a vegan diet.  Broccoli is excellent raw in salads or dips and cooked in sweet and sour dishes.  You might want to try our Peas, Cauliflower and Tofu with Spicy Orange recipe.  Select cauliflower that is firm with white florets, without brown spots.  See the nutritional chart below.

Cauliflower, raw

Scientific Name:     Brassica oleracea (Botrytis Group)

NDB No:     11135

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
91.91
31
0.280
Energy
kcal
25
0
 
Energy
kj
105
0
 
Protein
g
1.98
16
0.061
Total lipid (fat)
g
0.21
16
0.025
Carbohydrate, by difference
g
5.20
0
 
Fiber, total dietary
g
2.5
0
 
Ash
g
0.71
15
0.024
Minerals
Calcium, Ca
mg
22
19
1.202
Iron, Fe
mg
0.44
19
0.028
Magnesium, Mg
mg
15
18
0.518
Phosphorus, P
mg
44
18
1.384
Potassium, K
mg
303
20
12.741
Sodium, Na
mg
30
33
2.935
Zinc, Zn
mg
0.28
15
0.010
Copper, Cu
mg
0.042
15
0.004
Manganese, Mn
mg
0.156
15
0.006
Selenium, Se
mcg
0.6
1
 
Vitamins
Vitamin C, total ascorbic acid
mg
46.4
24
4.398
Thiamin
mg
0.057
15
0.003
Riboflavin
mg
0.063
15
0.004
Niacin
mg
0.526
15
0.024
Pantothenic acid
mg
0.652
12
0.028
Vitamin B-6
mg
0.222
13
0.009
Folate, total
mcg
57
27
5.290
Folic acid
mcg
0
0
 
Folate, food
mcg
57
27
5.290
Folate, DFE
mcg_DFE
57
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
19
15
2.108
Vitamin A, RE
mcg_RE
2
0
 
Vitamin E
mg_ATE
0.040
0
 
Lipids
Fatty acids, total saturated
g
0.032
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
0.028
0
 
18:0
g
0.004
0
 
Fatty acids, total monounsaturated
g
0.014
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.014
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.099
0
 
18:2 undifferentiated
g
0.023
0
 
18:3 undifferentiated
g
0.076
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
 
Phytosterols
mg
18
0
 
Amino acids
Tryptophan
g
0.026
0
 
Threonine
g
0.072
0
 
Isoleucine
g
0.075
0
 
Leucine
g
0.116
0
 
Lysine
g
0.106
0
 
Methionine
g
0.028
0
 
Cystine
g
0.023
0
 
Phenylalanine
g
0.071
0
 
Tyrosine
g
0.043
0
 
Valine
g
0.099
0
 
Arginine
g
0.095
0
 
Histidine
g
0.040
0
 
Alanine
g
0.104
0
 
Aspartic acid
g
0.232
0
 
Glutamic acid
g
0.264
0
 
Glycine
g
0.064
0
 
Proline
g
0.085
0
 
Serine
g
0.104
0
 
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! 

Your Comments are Welcome:

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

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