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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
- Dates, Deglet -

(Dates - Deglet)  The deglet dates in this photo have been pitted.  They are great for snacks and for baking.  We also use them as a sweetener.  They are best stored in a covered container or resealable bag in the refrigerator, where they will stay fresh for months.  See the nutritional chart below.

Dates, domestic, natural and dry

Scientific Name:     Phoenix dactylifera

NDB No:     09087

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 date
-------
8.3 g
Proximates
Water
g
22.50
0
 
1.868
Energy
kcal
275
0
 
22.825
Energy
kj
1151
0
 
95.533
Protein
g
1.97
18
0.052
0.164
Total lipid (fat)
g
0.45
1
 
0.037
Ash
g
1.58
18
0.020
0.131
Carbohydrate, by difference
g
73.51
0
 
6.101
Fiber, total dietary
g
7.5
0
 
0.623
Minerals
Calcium, Ca
mg
32
17
2.209
2.656
Iron, Fe
mg
1.15
17
0.193
0.095
Magnesium, Mg
mg
35
17
2.251
2.905
Phosphorus, P
mg
40
17
3.076
3.320
Potassium, K
mg
652
9
28.412
54.116
Sodium, Na
mg
3
9
1.229
0.249
Zinc, Zn
mg
0.29
11
0.003
0.024
Copper, Cu
mg
0.288
18
0.013
0.024
Manganese, Mn
mg
0.298
17
0.014
0.025
Selenium, Se
mcg
1.9
3
0.264
0.158
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.000
Thiamin
mg
0.090
0
 
0.007
Riboflavin
mg
0.100
0
 
0.008
Niacin
mg
2.200
0
 
0.183
Pantothenic acid
mg
0.780
0
 
0.065
Vitamin B-6
mg
0.192
1
 
0.016
Folate, total
mcg
13
5
4.855
1.079
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
13
5
4.855
1.079
Folate, DFE
mcg_DFE
13
0
 
1.079
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
50
0
 
4.150
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
3
0
 
0.249
Vitamin E
mg_ATE
0.100
0
 
0.008
Lipids
Fatty acids, total saturated
g
0.191
0
 
0.016
4:0
g
0.000
0
 
0.000
6:0
g
0.001
0
 
0.000
8:0
g
0.001
0
 
0.000
10:0
g
0.009
0
 
0.001
12:0
g
0.058
0
 
0.005
14:0
g
0.038
0
 
0.003
16:0
g
0.034
0
 
0.003
18:0
g
0.009
0
 
0.001
Fatty acids, total monounsaturated
g
0.149
0
 
0.012
16:1 undifferentiated
g
0.001
0
 
0.000
18:1 undifferentiated
g
0.148
0
 
0.012
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.031
0
 
0.003
18:2 undifferentiated
g
0.028
0
 
0.002
18:3 undifferentiated
g
0.002
0
 
0.000
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
0.050
4
 
0.004
Threonine
g
0.052
10
 
0.004
Isoleucine
g
0.047
10
 
0.004
Leucine
g
0.088
10
 
0.007
Lysine
g
0.060
10
 
0.005
Methionine
g
0.022
10
 
0.002
Cystine
g
0.045
10
 
0.004
Phenylalanine
g
0.056
10
 
0.005
Tyrosine
g
0.030
10
 
0.002
Valine
g
0.066
10
 
0.005
Arginine
g
0.066
10
 
0.005
Histidine
g
0.030
9
 
0.002
Alanine
g
0.100
10
 
0.008
Aspartic acid
g
0.126
10
 
0.010
Glutamic acid
g
0.213
10
 
0.018
Glycine
g
0.095
10
 
0.008
Proline
g
0.106
10
 
0.009
Serine
g
0.066
10
 
0.005
USDA 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-12)

Your Comments are Welcome:

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

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