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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
Eggplant

(Eggplant)  Eggplant comes in a variety of colors: white, yellowish-white, red, striped, purple, and purple-black (as pictured), which is the most common variety.  Eggplant are high in fiber and potassium, with most of the fiber being contained in the edible skin.  Select eggplant that is firm with no wrinkles, bruises, or soft spots.  See nutritional chart below for raw and cooked eggplant.

Eggplant, raw

Scientific Name:     Solanum malongena

NDB No:     11209

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, cubes
-------
82.0 g
Proximates
Water
g
92.03
30
0.205
75.465
Energy
kcal
26
0
 
21.320
Energy
kj
109
0
 
89.380
Protein
g
1.02
5
0.037
0.836
Total lipid (fat)
g
0.18
5
0.049
0.148
Carbohydrate, by difference
g
6.07
0
 
4.977
Fiber, total dietary
g
2.5
0
 
2.050
Ash
g
0.71
6
0.125
0.582
Minerals
Calcium, Ca
mg
7
7
1.193
5.740
Iron, Fe
mg
0.27
7
0.022
0.221
Magnesium, Mg
mg
14
9
0.893
11.480
Phosphorus, P
mg
22
6
1.891
18.040
Potassium, K
mg
217
11
7.249
177.940
Sodium, Na
mg
3
26
0.257
2.460
Zinc, Zn
mg
0.14
6
0.007
0.115
Copper, Cu
mg
0.055
4
0.005
0.045
Manganese, Mn
mg
0.130
5
0.009
0.107
Selenium, Se
mcg
0.3
5
0.080
0.246
Vitamins
Vitamin C, total ascorbic acid
mg
1.7
25
0.231
1.394
Thiamin
mg
0.052
5
0.010
0.043
Riboflavin
mg
0.034
5
0.005
0.028
Niacin
mg
0.598
5
0.017
0.490
Pantothenic acid
mg
0.252
4
0.009
0.207
Vitamin B-6
mg
0.084
5
0.003
0.069
Folate, total
mcg
19
7
2.039
15.580
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
19
7
2.039
15.580
Folate, DFE
mcg_DFE
19
0
 
15.580
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
84
3
8.678
68.880
Vitamin A, RE
mcg_RE
8
0
 
6.560
Vitamin E
mg_ATE
0.030
0
 
0.025
Lipids
Fatty acids, total saturated
g
0.034
0
 
0.028
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
0.000
0
 
0.000
14:0
g
0.000
1
 
0.000
16:0
g
0.025
1
 
0.021
18:0
g
0.009
1
 
0.007
Fatty acids, total monounsaturated
g
0.016
0
 
0.013
16:1 undifferentiated
g
0.002
1
 
0.002
18:1 undifferentiated
g
0.014
1
 
0.011
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.076
0
 
0.062
18:2 undifferentiated
g
0.063
1
 
0.052
18:3 undifferentiated
g
0.013
1
 
0.011
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
7
1
 
5.740
Amino acids
Tryptophan
g
0.009
0
 
0.007
Threonine
g
0.037
0
 
0.030
Isoleucine
g
0.045
0
 
0.037
Leucine
g
0.064
0
 
0.052
Lysine
g
0.047
0
 
0.039
Methionine
g
0.011
0
 
0.009
Cystine
g
0.006
0
 
0.005
Phenylalanine
g
0.043
0
 
0.035
Tyrosine
g
0.027
0
 
0.022
Valine
g
0.053
0
 
0.043
Arginine
g
0.057
0
 
0.047
Histidine
g
0.023
0
 
0.019
Alanine
g
0.051
0
 
0.042
Aspartic acid
g
0.164
0
 
0.134
Glutamic acid
g
0.186
0
 
0.153
Glycine
g
0.041
0
 
0.034
Proline
g
0.043
0
 
0.035
Serine
g
0.042
0
 
0.034
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Eggplant, cooked, boiled, drained, without salt

NDB No:     11210

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup (1" cubes)
-------
99.0 g
Proximates
Water
g
91.77
0
 
90.852
Energy
kcal
28
0
 
27.720
Energy
kj
117
0
 
115.830
Protein
g
0.83
3
0.074
0.822
Total lipid (fat)
g
0.23
2
 
0.228
Carbohydrate, by difference
g
6.64
0
 
6.574
Fiber, total dietary
g
2.5
0
 
2.475
Ash
g
0.54
2
 
0.535
Minerals
Calcium, Ca
mg
6
2
 
5.940
Iron, Fe
mg
0.35
2
 
0.346
Magnesium, Mg
mg
13
2
 
12.870
Phosphorus, P
mg
22
2
 
21.780
Potassium, K
mg
248
2
 
245.520
Sodium, Na
mg
3
2
 
2.970
Zinc, Zn
mg
0.15
0
 
0.148
Copper, Cu
mg
0.108
0
 
0.107
Manganese, Mn
mg
0.136
0
 
0.135
Selenium, Se
mcg
0.4
5
0.112
0.396
Vitamins
Vitamin C, total ascorbic acid
mg
1.3
0
 
1.287
Thiamin
mg
0.076
0
 
0.075
Riboflavin
mg
0.020
0
 
0.020
Niacin
mg
0.600
0
 
0.594
Pantothenic acid
mg
0.075
0
 
0.074
Vitamin B-6
mg
0.086
0
 
0.085
Folate, total
mcg
14
0
 
13.860
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
14
0
 
13.860
Folate, DFE
mcg_DFE
14
0
 
13.860
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
64
0
 
63.360
Vitamin A, RE
mcg_RE
6
0
 
5.940
Vitamin E
mg_ATE
0.030
0
 
0.030
Lipids
Fatty acids, total saturated
g
0.044
0
 
0.044
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
0.000
0
 
0.000
14:0
g
0.001
0
 
0.001
16:0
g
0.032
0
 
0.032
18:0
g
0.012
0
 
0.012
Fatty acids, total monounsaturated
g
0.020
0
 
0.020
16:1 undifferentiated
g
0.002
0
 
0.002
18:1 undifferentiated
g
0.018
0
 
0.018
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.093
0
 
0.092
18:2 undifferentiated
g
0.078
0
 
0.077
18:3 undifferentiated
g
0.015
0
 
0.015
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
0.008
0
 
0.008
Threonine
g
0.030
0
 
0.030
Isoleucine
g
0.036
0
 
0.036
Leucine
g
0.052
0
 
0.051
Lysine
g
0.039
0
 
0.039
Methionine
g
0.009
0
 
0.009
Cystine
g
0.004
0
 
0.004
Phenylalanine
g
0.035
0
 
0.035
Tyrosine
g
0.022
0
 
0.022
Valine
g
0.043
0
 
0.043
Arginine
g
0.046
0
 
0.046
Histidine
g
0.019
0
 
0.019
Alanine
g
0.042
0
 
0.042
Aspartic acid
g
0.134
0
 
0.133
Glutamic acid
g
0.152
0
 
0.150
Glycine
g
0.033
0
 
0.033
Proline
g
0.034
0
 
0.034
Serine
g
0.034
0
 
0.034
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-10)

Your Comments are Welcome:

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

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