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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
Chicory - Curly Endive

(Chicory)  Chicory, also called endive or curly endive, is a slightly bitter tasting salad green, which is excellent for giving a mixed green salad a variety of tastes.  Chicory is also more "crunchy" than leaf lettuce, so that combining them together gives the salad more "interest".  When purchasing, select chicory that is firm and crispy and has dark green leaves (see photo).  See nutritional chart below.

Endive, raw

Scientific Name:     Cichorium endivia

NDB No:     11213

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
93.79
24
0.254
Energy
kcal
17
0
 
Energy
kj
71
0
 
Protein
g
1.25
2
 
Total lipid (fat)
g
0.20
2
 
Carbohydrate, by difference
g
3.35
0
 
Fiber, total dietary
g
3.1
0
 
Ash
g
1.41
2
 
Minerals
Calcium, Ca
mg
52
4
5.780
Iron, Fe
mg
0.83
4
0.239
Magnesium, Mg
mg
15
4
5.530
Phosphorus, P
mg
28
3
3.844
Potassium, K
mg
314
18
22.487
Sodium, Na
mg
22
18
4.106
Zinc, Zn
mg
0.79
2
 
Copper, Cu
mg
0.099
1
 
Manganese, Mn
mg
0.420
1
 
Selenium, Se
mcg
0.2
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
6.5
2
 
Thiamin
mg
0.080
2
 
Riboflavin
mg
0.075
2
 
Niacin
mg
0.400
2
 
Pantothenic acid
mg
0.900
0
 
Vitamin B-6
mg
0.020
0
 
Folate, total
mcg
142
6
13.409
Folic acid
mcg
0
0
 
Folate, food
mcg
142
6
13.409
Folate, DFE
mcg_DFE
142
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
2050
2
 
Vitamin A, RE
mcg_RE
205
2
 
Vitamin E
mg_ATE
0.440
0
 
Lipids
Fatty acids, total saturated
g
0.048
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
0.003
0
 
16:0
g
0.041
0
 
18:0
g
0.002
0
 
Fatty acids, total monounsaturated
g
0.004
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.004
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.087
0
 
18:2 undifferentiated
g
0.075
0
 
18:3 undifferentiated
g
0.013
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
0.005
5
 
Threonine
g
0.050
7
 
Isoleucine
g
0.072
7
 
Leucine
g
0.098
7
 
Lysine
g
0.063
7
 
Methionine
g
0.014
7
 
Cystine
g
0.010
3
 
Phenylalanine
g
0.053
7
 
Tyrosine
g
0.040
3
 
Valine
g
0.063
7
 
Arginine
g
0.062
7
 
Histidine
g
0.023
7
 
Alanine
g
0.062
3
 
Aspartic acid
g
0.130
3
 
Glutamic acid
g
0.166
3
 
Glycine
g
0.058
3
 
Proline
g
0.059
3
 
Serine
g
0.049
3
 
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!

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